Indoor At Home Workouts

Hey guys, it’s another snow day here and the roads are treacherous.  I have had to resort to doing some indoor running on the treadmill and some at-home workouts due to the road conditions and cancelled classes at the gym.  I thought I would share a few of my favorite at-home workouts and videos in case you are like me and getting a bit bored or cannot get out of the driveway!  

At Home Workouts

Boot Camp Workouts

http://4livingthewrightway.com/2016/02/17/boot-camp-workout/

http://4livingthewrightway.com/2016/02/24/ladder-boot-camp-workout/

http://4livingthewrightway.com/2016/09/12/killer-boot-camp-workout/

Orange Theory Inspired Workouts

http://4livingthewrightway.com/2016/04/25/orange-theory-inspired-workout/

http://4livingthewrightway.com/2016/10/16/treadmill-and-rowing-hiit-workout/

Workouts From Around The Web This Week I Love

https://www.youtube.com/watch?v=juh98840e5I&t=270s

http://www.popsugar.com/fitness/Standing-Pilates-10-Minute-Butt-Workout-Video-42991173

Beach Body On Demand

I love all the workout options available!  You can try it free for a month too.  

Test drive your new at-home super gym, our amazing world class trainer and coaches, and your new fitness levels, right here:  http://www.beachbodycoach.com/4livingthewrightway

Have a great weekend and be safe out there in the snow and ice!

Throwback Thursday

It’s almost Friday!  Summer is ticking away and soon it will be back to school and back to the crazy!  I really do enjoy my summer as a teacher I feel rejuvenated and refreshed when I go back to school in the fall.  This week was my birthday and I like to reflect back on the year and look forward to the next.  I started this blog a few years ago and never really focused on it.  In college I was a journalism major before changing to education.  I really enjoy writing and sharing my love of fitness, healthy food and healthy living.  Today I was looking back at some of my early posts and thought I would do a little throwback Thursday post and share one of my very first recipes and workouts.  I am continually improving my writing and always love to hear any ideas you would like to see on the blog.  

This is by far one of my favorite recipes.  My mom gave me this recipe a long time ago and I make these at least twice a week for my family.  They are my go to pre-workout/pre-run snack.  They give me the perfect amount of energy without feeling like I ate too much.  You can adapt this recipe any way you like it.  Sometimes I use almond butter and throw in some coconut or raisins. Trust me these are amazing!  

No Bake Pre-Workout Peanut Butter Energy Balls
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Prep Time
10 min
Prep Time
10 min
Ingredients
  1. 1 Cup Gluten Free Oats (or regular)
  2. 1/3 Cup Natural Peanut Butter
  3. 1/4 Cup Honey
  4. 1 Scoop Vanilla Protein Powder (about 1/4 cup)
  5. 3 Tablespoons Ground Flaxseeds
  6. 3 Tablespoons Mini Chocolate Chips
Instructions
  1. Combine all ingredients together using a food processor or stir ingredients well. Roll the mixture into 1 tablespoons size balls. I like to use a small ice cream scoop and then roll them.
Optional Ingredients
  1. 1/4 Cup Dried Fruit
  2. Chia Seeds
  3. Unsweetened Coconut
  4. *Any nut butter can be subbed in for the peanut butter
http://4livingthewrightway.com/
Today’s workout was one of the first workouts I posted on my blog.  It’s a good one.  I called it the buns, guns, and abs workout.  It gets the heart rate up while focusing on total body strengthening as well. 

Buns Guns and Abs

I hope you all have a great Thursday!   

 

200 Burpee Workout

Happy Friday.  I hope everyone had an amazing week and is ready for the weekend.  One of my friends posted an image on Facebook that said “there is no tired like end of the year teacher tired,” so true!  When May hits I am exhausted.  So I am really looking forward to the summer and spending time with my family and traveling.  I am also looking forward to train for the Spartan Run in June.  I have to be honest though I am really nervous.  This is so out of my comfort zone.  However,  I know that if you cannot complete the obstacles then you can do burpees instead, so I figure I better start adding more burpees into my workouts.  Who doesn’t love burpees? They are a full body strength training and cardio workout all in one!  Here is a workout we did in my boot-camp class on Thursday.  They loved it!  Well at least they did at the end.  I hope you give it a try.  

200 Burpee Workout

Warm Up (complete each exercise in the warm up for 30 seconds)   

  • Jog
  • Jumping Jacks
  • But Kickers
  • High Knees
  • Squats Side to Side
  • Alternating Front Lunges
  • Standing Toe Touches
  • Arm Circles

200 Burpee Workout

  • 10 Burpees
  • 10 Side Lunges Right
  • 10 Side Lunges Left
  • 10 Side Burpees (legs kick out to the side)
  • 10 Bicep Curls
  • 10 Wide Burpees (feet stay wide when jumping back and up)
  • 10 Squats
  • 10 Burpees (add a push up if possible)
  • 10 Rows
  • 10 Burpees with 2 Plank Jacks

Complete this 4 times in 30 minutes.  Try to move quickly from one exercise to the next.  I suggest a heavier weight for the strength exercises since you are only completing 10 reps.  Feel free to add in some core strengthening following the workout if you have time.  

Always finish your workout with a cool down and stretch.  

200 Burpees

30 Minute Strength and Cardio Interval Workout

Hi guys!  I hope you had a great weekend and are having a great Monday!   We had a crazy week last week, so I am really looking forward to being a bit less busy.  We had a ton of school and sporting events and a concert. It was a lot of fun but I am looking forward to a less hectic week.  I am also counting down the days until the end of the school year.  Yes, teachers do the countdown just like the students!

Today’s workout was a fun one. It was a mix of strength training and cardio intervals.  It was challenging, but then I looked up and the 30 minutes was over. Plus we got to incorporate our planks in to it as well.  This workout could easily be done at home or at the gym.

  • Materials Needed
  • Yoga Mat (optional)
  • Dumbbells
  • Water
  • Towel

You will perform each exercise in the list for 30 seconds completing it as many times as you can in 30 minutes.  Feel free to add in additional core work and be sure to cool down and stretch following the workout.

30 Minute