If you are a fellow Bostonian, can I get a HELL YEAH for the weather this week? Finally some sun, temps into the 40s and 50s, and a reassurance that we may get out of this winter alive (and sane) after all. I know I can’t be the only one who has been basking in the sun for the last few days. I’ve made a point to get off the train a couple stops early just to walk more, and even made it out for a beautiful 4 mile run along the Charles River on Wednesday. Since I hadn’t run outside since the fall, I wasn’t sure how things would go for these old legs. But honestly I think the pure joy of sunlight took over, and it was a pretty blissful experience! The juxtaposition of the snowy views and the warm sun on my back didn’t hurt either. There really is a lot of beauty in our daily lives that we can miss if we’re not paying attention!
Ok, off my little Vitamin-D filled soapbox about appreciating the little things. Today’s post is inspired by the fact that although the warmer temps and sun this week have been encouraging, I’m well aware that we’re not in the clear yet. It’s only the beginning of March, and I’m sure Mother Nature has her own ideas about when she’ll actually let us fully thaw for spring.
Because we’ve still got some cold to go, most people I know are either in the middle of or planning a tropical vacation right about now, hence why today I’m giving you a couple of workout quickies. I know that when I’m on vacation, I still like to get a good sweat going on most days, but I don’t want to spend all of my time in the gym when I could be enjoying the beach. So whether you’re heading to a tropical resort, or just looking for a couple quick workouts for some busy days, here you go!
These are actually two quick workout circuits that I did while on my Honeymoon in December. This view from the resort gym made it easy to get things done, but all in all each of these will only take 20-30 minutes, depending on how tough you make them. The other good thing is that they both require very little equipment, just a treadmill for one and a dumbbell or kettelbell for the other. So even if your resort gym (or home gym) isn’t fully equipped, you can still get some good work in!
Just to be clear, you are first completing 10 reps of the burpees and squats, then 9, then 8, and on all the way to 1 each. As the graphic says, try to take as little rest as possible and complete this for time. To make this workout harder, start the pyramid at 15 instead of 10 — this sounds a lot easier than it actually is if you’re working hard! Additionally, use a little bit more weight on your goblet squats if you want more of a challenge, or make the push-ups traditional, and not incline.
As much as I don’t love treadmill work, I actually really loved doing this workout. Make sure you get a good warm up in before your sprints though, in order to avoid muscle strains or other injury. Make sure to go all out on the incline sprints, and set the incline at a level that is challenging for you. I think I did these at a 10% incline. In the “recover” aspect of the treadmill work, you are simply standing on the sides of the treadmill, NOT incline walking. If you are not accustomed to treadmill intervals in this manner, be very careful getting on and off the belt — use the hand rails!
The floor work is pretty self explanatory. To make this workout harder, take only 1 min rest between the treadmill and floor sessions. To make it easier, take 3-5 min rest.
Readers: Do any of you have tropical vacations coming up? What types of workouts do you typically do on vacation?