Workout anywhere - Workouts 4-6

Workout 1 (Cardio Based)

10 rounds as fast as possible
No equipment needed! This one should take more than 30 min.

1. 15 air squats

2. 30 jumping jacks

3. 15 leg lifts

4. 30 bicycles

5. 10 push-ups

6. 10 supermans

7. 1 min plank

Adapted Version -
Air squats - lower down on the good leg to a lower stool, then stand back up
Jumping jacks - do them on a chair!

Workout 2 (Strength Based)

5 rounds
No equipment needed!

1. 10 Pause squats

   • lower for 3 seconds, pause for 2 at the bottom, shoot up!

2. Squat hold - 30 seconds

3. 5 Negative push-ups

   • lower for 5 seconds, then push-up!

4. Push-up hold - 1 minute

5. 30 bicycles

   • These should be very slow

6. 6-inch leg lift hold - 30 seconds

Adapted Version -
Squat holds - lower down on the good leg to a lower stool, then stand back up
Push-ups - you can go down to your knees or you can release at the bottom and then push up.

Workout 3 (Cardio-Strength Combo)

6 rounds - 30 seconds on/10 seconds off
Grab one heavy object (15-30 pounds).

1. Goblet squat w/ weight

2. Sit-up and punch

3. Deadlift w/ weight

4. Flutter kicks

5. High plank weight carry

   • In a high plank, place weight on one side. Grab weight w/ arm from the opposite side and move it to that arm’s side. Continue with the other arm.

6. Squat hold

Adapted Version -
Goblet squat - lower down on the good leg to a lower stool, then stand back up
Deadlift - do a single leg deadlift
Squat hold - use one leg in the hold and hold on to a chair or couch for support

Questions about the movements? Comment below!

Enjoy these workouts! Use them as a base to craft your own or modify as you see fit.

Workout anywhere - Workouts 1-3

Workout 1 (Cardio Based)

5 rounds, 45 seconds ON, 15 seconds OFF
You’ll need a set of light-medium DBs OR a household item that acts like a DB!

1. Lemon squeezers

2. Sit-up & punch (both sides)

3. Burpees

4. Lateral DB Raises

5. Bicep Curl (w a squeeze!)

6. Push-ups

Adapted Version - instead of Burpees do a Chair Snatch

Workout 2 (Strength Based)

4 Rounds
You’ll need medium DBs or something heavy

1. 10 Single leg deadlift (ea)

2. 10 Bent over row (ea)

3. 10 Single leg squat (tempo - lower on a 3 count until your butt taps the stool) (ea)

4. 10 Bird dogs (ea)

5. 10 Floor bench press

6. 10 tempo push-ups

Adapted version - only do one side of the single-leg squat

Workout 3 (Cardio Based)

10 Rounds
You’ll need a set of medium DBs and a resistance band.

1. 10 push-ups

2. 10 burpees

3. 10 v-sits

4. 20 bicycles (ea side)

5. 20 alt snatch

6. 20 banded pull-aparts

7. 30 seconds of jumping jacks

Adapted Version - modified burpees - stand in front of a chair or couch and jump back with one foot while dropping your arms down to the couch. No band? Do the same movement but holding the DBs.

Questions about the movements? Comment below!

Workout anywhere! - INTRO

What is this?

A small, 2-week guide to working out with little-to-no equipment. Each workout will have an adaptable version for folks with injuries on their lower body (mostly adapted to a broken foot!).

Over the last year, many folks have adapted to closed gyms and shut-down sports leagues. This transition has been hard. I feel lucky that I have had so much experience working out under many knowledgeable coaches and trainers — without their guidance, I wouldn’t be able to put together what I have here.

I also broke my foot just before Thanksgiving, so I had to adapt even further. [It has been 4 months and I’m still not healed]. Lemme tell ya, as someone who relies on breaking a sweat to elevate my mood… things could have gone SO much worse had I not come up with some action plans to get my workout on.

Who is this for?

ANYONE. These workouts can be modified in so many different ways. You don’t need equipment. They won’t ever be “too easy” because you can change the difficulty level, too.

How do I do this?

Step 1: Commit to a schedule. Here are some samples:

• Cardio 3 days / Strength 2 days / Active recovery 1 day

• Cardio 2 days / Strength 2 days / Active recovery 2 days

Step 2: Execute for 2 weeks.

Step 3: Repeat!

This is as simple as it gets. Cardio-focused workouts are meant to keep your heart rate up for the majority of the workout. They will often be a bit shorter — unless you’re really looking to blitz out! Strength-focused workouts are meant to push certain muscle groups/clusters - but will also have elements of cardio. How do you perform your movements under fatigue? That is key!

A trip to Yosemite

Never been to Yosemite before? Or, have you been but felt overwhelmed by everything you could do? I’ve been there. I know what it feels like to scavenge the internet for every possible list of “best hikes” and “places to stay” and “order of sightseeing” — there is a LOT out there. That’s because ~5 million folks trek deep into Yosemite valley every year! I’ve been to Yosemite a handful of times and each trip has been completely different. So far I have:

• Camped in a tent

• Stayed in a cabin on the valley floor

• Stayed in an Airbnb in Yosemite west

• Stayed in a hotel outside of the park entirely

• Stayed in an Airbnb outside of the park entirely

I’ve also ventured to Yosemite in every season!

Building the itinerary —

Check out my post on building an itinerary here!

This isn’t a pre-set itinerary or list of everything you can do. Why would I put all that info in here when you can already access ALL of that on the Yosemite website?? Instead, this is a place for things I wish I knew, my favorite spots, and fun activities.

With Yosemite, you should split things up by location. Depending on where you’re staying, you could be in for a LOT of driving if you don’t note the distances and locations. There are three main spots that I’ve been to.

1. Yosemite Valley

2. Glacier Point

3. Tioga Road/North

If it is your first time visiting and you have limited time, I’d recommend sticking to Yosemite Valley.

NOTES:

ONE: If you’re staying outside of the valley, it will take you 30+ minutes to drive in, depending on where you’re coming from.

TWO: When planning your itinerary, try to group things by the location. Don’t do sunrise at Glacier Point, then hike in the Valley, then sunset at Taft Point. You’ll be wasting away your day driving!

Here are the things I think you should do.

It may not be possible to do all of these things in a trip. So, pick and choose! Anything you don’t get to, do it on your next trip.

1. Sunrise at Tunnel View

2. Rent a bike and bike the Valley floor