20 min workouts (w/ little to no equipment)

These days being a stay at home mom, I have been doing my workouts while my son is having his lunch in his high chair...so, that gives me about 20 min to get in a tough and quick workout. I have been doing workouts that I can get the most bang for my buck- so very high intensity....here are a few of them.

Workout 1 (This one has been my favorite so far):

5 rounds of-
15 push ups
1 min plank
10 split jumps
1 min wall sits

This one turned into a mind over matter workout...your body can do the one minute, but you have to go to your "happy place"...it is very mental to hold a tough position like that for so long, but you can do it :) Practice some good ole fashioned yoga style breathing while holding the positions :)

Workout 2 (This one found by DIYWOD.com):

 4 rounds-

AMRAP 3 min (as many rounds as possible in 3 min)
3 thrusters w/barbell (I used approx 55lbs)
6 burpees
9 sit ups

After the 3 min, rest 1 min and then repeat

Workout 3:

5 rounds of-
15 dumbbell swings
15 chair dips
20 box jumps
10 ab wheels

Workout 4:

TABATA (20 sec on/10 sec off for 4 min each ex)
Mountain Climbers
Sit ups
Push ups (just did 10-12 per round)
Box jumps
Bi curls (Did 2-20lb dumbbells, both arms at same time and only did 5-7 reps per round)

Ben Bryan Special

My husband, Ben, wrote this workout:

5 rounds for time:

7 straight leg dead lift with barbell (as heavy as you can go...I did 95lbs)
30 air squats
7 pull ups

This took just under 10 min for me...so, it is a quick workout...if you need to add a little more....I also did:

3 x 10 chair dips and 3 x 10 sit ups

Mostly I did a little extra because my son was being very cooperative and I figured might as well continue working out while I had a little additional time.

High Intensity Interval Workout

1 min cardio and then 1 min ex:

Cardio:
Mountain Climbers
Jumping Jacks
Tip toe cross jumps
High Knees
Weighted Jump Rope

Ex:
Pull ups
Bi Curls
Sit ups
Chair dips
Upright row w/ barbell

TABATA workout

TABATA (20 sec on/10 sec off for 4 min each ex):

Ring row
Burpees
Sit ups
Wall Balls
Mountain Climbers

Had been awhile since I worked out when we did this one and so it hurt rather bad...I also did dumbbell burpees to really add to the pain :)

Bootcamp- 8 NOV (Thur)- Last Day!

Physical Assessment:

WRITE DOWN ALL RESULTS IN YOUR JOURNAL and compare with your first day of bootcamp

1 Mile run time
Max Push ups in 1 min
Max Sit ups in 1 min
Max pull ups

Waist Measurement
Height
Weight
Calculate BMI using http://www.nhlbisupport.com/bmi/

Nutrition Tip:

Get proper REST so the body can recover and repair while you are sleeping. I know that most of us never get this, but if you can get 8 hours of sleep per night you have a greater chance of shedding those extra pounds you want to get rid of. Lack of sleep and stress can be killers on gaining weight- sound familiar anyone?!?! :) I have a hard time going to bed after I put my son down to sleep at 8pm, but the nights I do- I sure do wake up feeling refreshed.

Quote:

"The principle is competing against yourself. It is about self improvement, about being better than you were the day before"
-This is a perfect quote for the self assessment. It isn't about being the best in the class, it is being the best of yourself

Bootcamp- 7 NOV (Wed)

Warm up: Run .6 mile loop

Workout:

TABATA (20 sec on/10 sec off for 4 min total each ex)

Bench Press
Wall Balls
Chair Dips
Mountain Climbers
Bi Curls

Nutrition Tip:

Avoid fried foods!!!

Tip #3 from: http://www.slideshare.net/Nubiagroup/top-10-simple-nutrition-tips

Quote of the day:

"Our health always seems much more valuable after we lose it."

Bootcamp- 5 NOV (Mon)

Warm up: run lap .62 miles (or 5 min stairs if weather is bad outside)

Workout:

30 min of continuous exercise:

100 jump ropes (last 25 reverse)
5 pull ups
15 box jumps
10 diamond push ups
25 bicycles (2 count)
10 barbell thrusters
10 wheel abs
30 weighted calf raises
10 split jumps (2 count)

Weekly Challenge:

Plan a workout regime for after bootcamp ends...bootcamp should just be the beginning :)

Nutrition Tip:

Drink Green Tea.

Green tea has been widely studied for its effect on weight loss, especially for its ability to increase metabolic rate and oxidize fat. In one study, green tea extract containing 150 mg of caffeine and 270 mg of EGCG was shown to increase metabolic rate by 4% over a 24-hour period. This increase in energy expenditure equates to an additional 65-200 calories burned a day, which over a period of one month, equals about 0.6-1.7 pounds of fat loss—just from green tea alone!

From: http://www.nutritionexpress.com/showarticle.aspx?articleid=783


Quote:

"Those who do not find time for exercise will have to find time for illness."

Bootcamp- 1 NOV (Thur)

Warm up: Run .6 mile loop

Workout:

Deck of cards...pick out cards for 30 min continuous:

Diamonds = Plank walk ups
Hearts = Dumbbell burpees
Spades = lunges w/ dumbbells
Clubs = Dumbbell swings
Aces = 1 min wall sit

Nutrition:

Throw out the scale!

Losing fat is the goal. A reasonable and safe amount of fat loss is 1-2 pounds a week. Any more than that is probably not just fat loss, but muscle and water loss. Not only is your body weaker after losing muscle, but your metabolism slows.

The key to measuring how successful you’ve been at losing weight is not to worry too much about your actual weight, but to monitor how your clothes fit.

If you need to check your progress to keep motivated, use a tape measure to measure inches lost or a special scale that estimates body fat. Remember, don’t just count the pounds! Bottom Line: Gauge your success by your waistline, not the scale.

http://www.nutritionexpress.com/showarticle.aspx?articleid=783

Quote:

"True enjoyment comes from activity of the mind and exercise of the body..."

Bootcamp- 31 OCT (Wed)

HAPPY HALLOWEEN!!

Warm up: run lap .62 miles (or 5 min stairs if weather is bad outside)

Workout:

3x:

Relay Sprints x 5
3 x 10 floor sweepers

After- run .6 mile loop at fastest pace possible

Nutrition tip:

Consume a lean protein source with your meals. If you are going to eat a salad- throw some grilled chicken on top. This lean protein addition will help keep you fuller for longer.

Quote of the day:
"Luck is what happens when preparation meets opportunity"

Bootcamp- 29 OCT (Mon)

Warm up: Run .6 mile loop

Workout:

20 min AMRAP:

5 pull ups
10 box jumps
15 push ups
20 sit ups
25 air squats

After...Run .6 mile loop

Weekly Challenge: Only eat 2 pieces of Halloween candy and give the rest away or to your kids!

Nutrition:

Keep up with nutrition blogs...here are some of "the best"

http://www.onlineuniversitydegree.org/nutrition-blogs

Quote:

"You have to stay in shape. My grandmother, she started walking five miles a day when she was 60. She's 97 today and we don't know where the heck she is." -Ellen Degeneres