Summer Travel Workout: No equipment needed

Over the last few months I've been traveling a bit more than usual. When I'm on vacation I love to relax, but I also sometimes feel like breaking a sweat. I love finding local places to hike or explore, but if I wake up early and want to sweat a little I try to get some energy out by doing a bodyweight workout like this.

Warm up: (be sure to do a short warmup and stretch out)

Complete A,B & C then rest for 30 seconds repeat for a total of 3 times through this circuit

Circuit 1 (complete 3x)

A) 20 squats

B) 20 side lunges (10 each leg)

C) 20 glute bridges (or hip thrusts) lying on a mat 

Circuit 2 (complete 3x)

A) 15 push-ups

B) Plank with 20 shoulder taps (tap your opposite hand to opposite shoulder while keeping your hips neutral)

C) 15 burpees

Circuit 3 (complete 3x)

A) 20 walking lunges (10 each leg)

B) 20 walking plank (hold a plank walk to your left for 10 and to your right for 10)

C) 40 mountain climbers 

Circuit 4 (complete 3x)

A) 15 full sit ups 

B) 30 Russian twists

C) 15 leg raises (both legs together)

Say you have a trip planned, make 30 minutes of time for this. Maybe you don't have a trip planned, but need a short workout to do in the park or in your living room- this is perfect!

Outdoor No Equipment Workout

Yesterday we got a crew together to raise money for the ALC LifeCycle Ride. Here was our amazing workout.

1. Cardio

12 min AMRAP (as many rounds as possible)

10 squats 

10 pushups 

10 sit-ups 

1 hill sprint (~75 meters)

2. Strength (complete all 3 for 45 sec, next round for 35 sec, the last round for 25 sec)

A)

Pike pushup

Plank walk out with shoulder tap

Half burpee

B)

Reverse crunch

Bicycle crunch

Toe touches (legs in air)

C)

Reverse lunges 

Sumo squat

Pop squats 

3. Challenge

One partner works while the other rests

3 rounds 30 seconds each partner

A) 3 Side shuffle each direction with a full burpee 

B) plank jack with knee tuck

Have fun! 

Outdoor Circuit

The weather here in California has been beautiful the last few weeks, which has inspired me to take my workouts outdoors. I've been hiking, going on long walks to the Golden Gate Bridge, playing volleyball at the park, & doing circuits like the one below. Try taking your workout somewhere new this week!

10 exercises, 10 repetitions of each

1. Pushups 

2. Low Plank with hip rotation 

3. Sit ups 

4. Mountain climbers 

5. Burpees

6. Squats

7. Back lunges (reverse lunge) 

8. Broad jumps (squat jump for distance)

9. Floor jacks 

10. Plank alternating knee to elbow 

26 reps 26 exercises, because I'm 26!

Here's a little bit of my birthday workout. I  just turned 26, so I thought it would be fun to do 26 exercises and complete 26 reps of each exercise. My goal was to keep moving, and take as little rest as possible.

The structure is an upper body exercise, followed by a lower body exercise, next a core exercise, and finally a "cardio" exercise. 

Enjoy! 

"26"

1. shoulder press

2. Squats

3. Sit ups 

4. Double unders (jump rope)

5. dumbbell row

6. Walking lunges 

7. Leg raises

8. Box jumps

9. dumbbell bicep curls

10. Side lunges

11. Plank with hip rotation 

12. Dumbbell tricep extension 

13. Back lunges 

14. Left side plank with hip dip

15. Ice skaters (speed skaters)

16. Shoulder pushup ( pike position)

17. Sumo squat

18. Right side plank with hip dip 

19. Toe taps on box 

20. Dumbbell reverse fly

21. Kettlebell swing

22. Toe touch crunches (lay on mat, feet in air, touch your toes) 

23. Mountain climbers 

24. Ball slams (med ball or sandbag)

25. Curtesy lunges

26. Burpees

Turn it Up Tuesday Workout

Need a total body workout? Don't know what to do to be time efficient? Do this one ANYWHERE! 

Try to complete 3-8 rounds! 

Tell me how it goes! 

MetCon via Thea

What's a MetCon?

The term "MetCon" became popular as CrossFit became popular. MetCon workouts have been around forever, and simply stands for Metabolic Conditiong. MetCons are designed to be fairly short and extremely intense. During these workouts you shouldn't be resting if you can help it, and you should be pushing your limits.

Here's one I designed this week.

Try it out!

Ready For Monday Workout

Are you planning for your crazy busy week ahead? What days have you committed to working out? Try this total body woktout to jump start your week:

.5 mile run every other minute pick up the speed by 1%

20 squats (or squat jumps)

20 pushups 

20 v-up sit ups 

.5 mile run every other minute pick up the incline by 1% 

20 lunges (or lunge jumps)

20 tricep dips (on bench or ground)

20 sit ups with a twist at the top

.25 Mile faster run EVERY minute pick up the speed by 1%

20 side lunges (each leg)

20 mountain climbers

20 plank hip dips (each side)

.25 mile run EVERY minute pick up the incline by 1%

20 sumo squats (wide stance, toes pointed out) 

20 burpees

20 plank jacks (hold a plank, jump both legs wide, then both legs back together)

Vacation Workout: No Equipment Needed

I'm on vacation!! I have had a few people comment to me asking me why I workout on vacation, and my response is usually this...

"I have more time while on vacation than I ever do when I'm not on vacation. Right now I have zero meetings or schedule. Why wouldn't I workout on vacation? I really enjoy it!" 

What I've realized as a fitness professional over the years is a big percent of people who work out aren't doing it because they enjoy it. This saddens me. I wouldn't workout everyday if I hated it. I thoroughly feel amazing when I do, and that's why I won't apologize for working out while traveling or any other time. I do what makes me feel good and you should too (workout or not). 

Today's Outdoor workout:

Circuit 1

20 push-ups 

20 box jumps 

Ball court Sprint 

15 push-ups 

15 box jumps 

Ball court Sprint

10 push-ups 

10 box jumps 

Ball court Sprint

Circuit 2

20 lunges

20 sit ups 

Ball court Sprint (backwards running)

15 lunges

15 sit ups 

Ball court Sprint (backwards running)

10 lunges

10 sit ups 

Ball court Sprint (backwards running)

Circuit 3

20 air squats 

20 ice skaters 

Ball court sprint (side shuffles)

15 air squats 

15 ice skaters 

Ball court sprint (side shuffles)

10 air squats 

10 ice skaters 

Ball court sprint (side shuffles)

Circuit 4

20 leg raises 

20 mountain climbers 

Ball court sprint (squat jump there sprint back) 

15 leg raises 

15 mountain climbers 

Ball court sprint (squat jump there sprint back) 

10 leg raises 

10 mountain climbers 

Ball court sprint (squat jump there sprint back) 

If you aren't near a basketball court, you can sprint from a tree or light pole to the next and sprint back! 

Enjoy this one, and don't apologize for taking the time out of your day for a good sweat!

My water bottle and towel are fabletics, which is an awesome fitness line if you are looking for an affordable & cute workout wardrobe! 

Circuit time

Today's workout:

Challenge yourself with a different type of workout today! 

Run to gym

20, 15, 10 of each(complete a. @20 reps, b. @ 20 reps, c) 1 time, then start with a. @ 15 reps......)

A.Shoulder press 

B.Squats 

C.50 meter Sprint

3 rounds (start with 20&100&sprint, then 15&75&sprint, etc)

20/15/10 sit ups 

100/75/50 flutter kicks

Hurdle hops (50 meters up and back)

3 rounds (start with 15 each leg , then 10 each leg, etc)

1 leg back lunge

1 leg glute bridge 

Squat jumps (50 meters)

3 rounds (start with 20 of each, then 15, etc)

Bicep curl

Tricep extension

1x Backwards run (50 meters)

4 rounds (start with 20, then 15, 10 reps, finally 5 reps )

Air squats 

Med ball slams 

15 minute cool down on a cardio machine 

It's less confusing once you start the workout, the numbers just get smaller! 

Total Body Workout: No Equipment Workout

Morning killer workout with my cousins and sister! They wanted me to work them out, so I didn't hold back.. we murdered it! 

50 squats

40 sit ups

30 mountain climbers 

20 jump lunges

10 pushups

Hill sprint

Repeat 2 more times (3 total)

50 flutter kicks 

40 plank jacks 

30 tricep dips 

20 glute bridges

10 squat jumps

Backwards Hill sprints (2 more times 3 total)

30 plank shoulder touches 

20 side plank hip dips (each side)

10 burpees 

Repeat 2 more times for a total of 3 rounds 

30 1 leg lunges (15 each leg)

20 reverse crunches 

10 plyo pushups 

Try this out and #viathea with a photo letting me know how you did! 

1000's Workout: Partner Workout

Partner Challenge: This should be completed with 2 people. Grab your bestie, your boyfriend, hubby, or sibling! 

LEG AND CORE WORKOUT

In a group of 2 you must complete between the two of you ( only one person can work at a time. Break up the number of repetitions however you want).

1000's workout

100 squat jumps

100 Windshield wiper leg raises

100 burpees 

100 partner 1 leg lunge (one partner is holding the other partners back leg)

100 bicycle crunches

100 walking lunge with kick back

100 side plank with knee to elbow crunch

100 power lunges (back lunge with a jump)

100 v-up sit ups 

100 1 leg raises

This is a fun one, enjoy! 

So You Want Free Exercises?

Lately I've been feeling inspired! My clients inspire me, the gym inspires me, new workout gear inspires me, and challenges inspire me. I decided to challenge myself to keeping things fun and creative.

I tried out some AWESOME workouts and wanted to share my AWESOME clients demonstrating them. Don't be afraid to do them, as most of my clients started as beginners! A Allstar athlete could be challenged just as must as a noob!

So push yourself, and try em' out!

Naomi demonstrating a total body TRX exercise 

http://instagram.com/p/jfNSazAHFs/

Marc demonstrating a upper body plyo push-up exercise 

http://instagram.com/p/e-e1pmgHCX/

Cindy demonstrating a challenging upper body push-up combo 

http://instagram.com/p/jdOv3nAHCl/

Marc demonstrating a core super plank exercise 

http://instagram.com/p/iAbm29AHL8/

Caity and Jenna demonstrating a treadmill cardio routine 

http://instagram.com/p/jSvok2AHBx/

Cindy demonstrating a kettle bell core version of a Turkish getup 

http://instagram.com/p/jXN7cWAHBq/

Sara demonstrating a total body med ball get up

http://instagram.com/p/jH4x_YAHPx/

Marc demonstrating a leg day squat lunge combo 

http://instagram.com/p/iC3aOxgHNv/

Heather demonstrating a total body bosu walkout with squat jump 

http://instagram.com/p/ivCbtXgHFe/

Keep looking at my Instagram for new fun and challenging exercises! 

@thea_nolan 

⬆️Caity getting her lift on, those shoulders and biceps are looking toned!!!!! 

Workout of the Day: 15 minute AMRAP

On a time crunch today? Get it a short, yet effective workout today. This total body workout only takes 15 minutes, but is sure to help whip yourself in to shape.

The workout:

5 pull ups 

10 burpees

15 shoulder press

20 box jumps 

15 minutes

As many rounds as possible! 

Workout of the week: Christmas Countdown

Try this total body workout almost anywhere. Take it while your traveling during the holidays and make sure you keep up your workout routine during these tempting upcoming holiday weeks. 

Total Body Workout: 8 Days Till Christmas Countdown 

8 squat jumps for height

7 burpees 

6 sit ups

5 push-ups 

4 lateral (side lunges)

3 squat jumps for distance 

2 lunge jumps

1 minute plank 

Repeat 7 more times for a total of 8 rounds

Total Body Burn

Here's a great workout to help get your whole body stronger, burn a ton of calories, and lean out.

This workout hits your upper body, lower body, and core. Try it out, and tell me how you feel!

Make sure to warm up 5-15 minutes before the workout. If you have extra energy after you can cool down 5-20 minutes! Enjoy!

- Complete exercise A directly followed by exercise B (this is called a superset). After you complete your first 3 rounds, you can move on to the next bundle of exercises.

Total Body burn

A) Lat pulldown 3 rounds x15 reps

 B) 20x Plank up-downs

A) Sumo Squats 3rounds x15 reps

B)  Leg press 3rounds x15 reps

 A) Walking Lunge 3rounds x40 lunges (20 each leg)

B) 3 rounds x20 box jumps 

 A) Sit-ups 3rounds x30 reps

 B) Mountain Climbers 3rounds x50 reps

Marina Green Outdoor Workout

It was such a nice evening tonight, there was no way I would be caught in a stuffy gym. I took a 2 mile run/warm up to the park and for started with a dynamic warm up. I then got in to a killer workout. This may look easy to the eye, but try it out and let me know if you change your mind.

Circuit 1 

50 walking lunges

10 box jumps (24-32in)

Repeat 3x (challenge yourself with no rest)

Circuit 2

12 Plank Walkouts in to a push-up 

10 squat jumps for distance

Circuit 3

15 rows (I used the rings)

15 hanging leg raises

30 switch jumps (15 each leg)

Circuit 4

30 toe touches on High box

30 oblique crunches (15 each side)

2 mile run or walk home 

Workout of the Day: You Did What? (Total Body)

When you need a butt kicker but don't want to pay for a personal trainer grab a friend and try this circuit. It's ridiculously hard, but as the time gets shorter it's easier to see that you are so close to finishing! Try it and kick some major butt!

1 minute Shoulder press (bar)

1 minute burpee wall ball 

1 minute ring row (or TRX row)

1 minute box jumps

1 minute push-ups (or knee push-ups)

Repeat the circuit for 45 seconds

Repeat the circuit again for 30 seconds

Repeat the circuit one last time for 15 seconds 

Workout of the Day: Almost Anywhere Circuit

It's been nice out, so I decided to create a butt-kicking outdoor workout. This workout is TOUGH and works TOTAL BODY! 

The workout:

30 double unders (or 60 jump rope)

20 sit ups

10 pull ups (or assisted pull ups)

30 box jumps (32in or 24in)

20 push-ups 

10 wall ball (14lb ball for women, 20 for men)

3 rounds for time

How fast can you complete this circuit three times?

Workout of The Day: Total Body

Are you ready to lift some weights, and get your cardio in all at once? This fast and effective workout will leave you feeling spent!


10 SQUATS
10 SHOULDER PRESS
10 BOX JUMPS
10 KETTLE BELL SWINGS
10 SIT UPS
5 ROUNDS

SQUATS

A)

B)

 SHOULDER PRESS

A)

B)

 BOX JUMPS

A)

B)

C)

 KETTLE BELL SWING

 SIT UP

A)

B)

No Equipment Needed Workout: Travel, Home, and Outdoor Friendly

Do you need to get in a workout, but you are no where near a gym, in a hurry, or traveling? Try this no equipment needed workout!!

THE WORKOUT:
10 Squats
10 Pushups
10 Crunches
10 mountain climbers
9 Squats
9 Pushups
9 Crunches
9 mountain climbers
8 Squats
8 Pushups
8 Crunches
8 mountain climbers
7 Squats
7 Pushups
7 Crunches
7 mountain climbers
6
5
4
3
2
1

Squat:

a)

b)

Pushup:

a)

b)

Crunch:

a)

b)

Mountain Climber:

a)

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