Quartine workouts 2- At home cardio + yoga + legs

in

CARDIO

Jump rope- 4 sets of 40

Skate jumps- 4 sets of 20 total

Lunge jumps- 4 sets of 20 total

Heel kicks- 4 sets of 40

Mountain climber- 4 sets of 40

Squat jumps- 4 sets of 15

Snap jump- 4 sets of 20

Burpees- 4 sets of 12

Jumping jacks- 4 sets of 40

High knees- 4 sets of 40

YOGA

Below are just a few yoga flows/stretches I love! Yoga is such a great stress/anxiety reliever. Really deepening your breath refuels the body of happiness and energy! It is also a great switch up to your cardio/lifting routine (more gently on your body/ doesn’t get the heart rate too high). Yoga can be a great strength workout too, it just depends on how hard the flow is. I also love it because it helps me get into tight areas that need stretching and certain poses help open up, which is so good for the body.

ABS

3 sets of 16

3 sets of 20 total, 10 each side

3 sets of 20 total, 10 each side

3 sets of 20 total, 10 each side

3 sets of 20 total

3 sets of 10 each side

3 sets of 20 total

LEGS

Circuit 1- 4 exercises, try and do 2 rounds or more in 7 minutes (this workout is off the SWEAT app)

Sumo leg press- 12 reps

Stop squat (hold at bottom of squat for 3 seconds)- 15 reps

Lateral lunge- 16 reps total, 8 per side

Plank jack- 20 reps

CIRCUIT 2— 4 exercises, Try and do two rounds (or more) in 7 minutes

Calf raise- 12 reps

In & out jump squat- 16 reps

Front squat- 12 reps

Kettlebell swing- 20 reps

Start back at circuit 1, repeat circuit 1 & 2 once more

Let me know any questions you have!

xoxo,

MRS T

Quartine workouts 1 - Full Body + Abs + Legs + Arms

in

As many of you know I love working out and it is a big hobby and stress reliever of mine! To set it straight, I am not a personal trainer or fitness coach or anything like that. I have learned many workouts throughout my soccer playing days and have found good workouts through different fitness classes I’ve done. The past year I have used and loved the SWEAT app. It gives easy and hard type workouts depending on your level of fitness. I like to use it because I just pull up the app to my workout plan and the workout is set and ready for me to start…all I have to do is follow it! I like to share workouts with you because it is such a passion of mine and has helped me become healthier mentally/ physically. So if even just ONE of you does a workout of mine or a couple exercises off my site, then that makes it worth video taping these vids for you:) You can email my blog email or DM me with any questions or any other workout type videos you’d like to see.

I hope you all are staying healthy, and most importantly sane during this crazy time. My anxiety levels have definitely spiked. Being in a house with the same people (especially when everyone wants mOm) and doing the same things daily has taken a toll on me. I know this pandemic has been incredibly hard for so many and most are struggling in some capacity. Working out is my “me time”…even though my two boys, especially Asher wants mom 24/7 lately and shows up most days half way through my workout. My husband does a great job of trying to keep them contained from me for an hour or so a day, which has helped my mood:) I recommend trying to get some “me time” (whatever that may be) throughout the days…even if it’s just to breath alone for a few minutes. When I feel my stress or anxiety getting high I let Adam know and I try and leave the room to get a breather...it helps! During these weeks we have to try and keep our bodies moving throughout the day, drink lots of water, and eat healthy. I don’t know about you but night snacking has been my weakness! Once the kids are down my emotional/stress/boredom eating comes out. I just want to relax, eat my candy stash, and watch a good show till I pass out. In the next few weeks when I want a night snack I’m really going to work on grabbing an apple, an energy ball, or something healthier before bed. Try and work on it with me if you struggle with this too:)

FULL BODY

CIRCUIT 1— 4 exercises, Try and do two rounds (or more) in 7 minutes (this workout is off the SWEAT app)

Upright Rows + side front raise - 12 & 12

Walking Lunge & Twist- 20 reps

Commando + Jump rope - 12 & 40 reps

CIRCUIT 2— 4 exercises, Try and do two rounds (or more) in 7 minutes

Fast version — Burpee + Lay down push-ups + Russian Twists + Glute Kickback

Burpee (12) + Lay down push-ups (12) + Russian Twists (20) + Glute Kickback (6 each leg)

After you finish circuit 2…REPEAT CIRCUIT 1 & 2 one more time!!!

ABS

4 sets of 20 total

4 sets, 10 each side

4 sets of 15

4 sets of total 20

4 sets of 20 total

4 sets of 15

4 sets of 20

LEGS

CIRCUIT 1— 4 exercises, Try and do two rounds (or more) in 7 minutes (Workout off the SWEAT app)

Fast version of the 4 exercises below

weighted lunges- 10 each leg

squat jumps- 15 reps

med ball squat to press- 15 reps

mountain climbers- 40 reps

CIRCUIT 2— 4 exercises, Try and do two rounds (or more) in 7 minutes

After you finish circuit 2…REPEAT CIRCUIT 1 & 2 one more time!!!

band squats- 20 reps

lunge & knee up- 12 each leg

band kick back- 10 each leg

star jumps- 40 reps

LEGS 2

Calf Raise- 3 sets of 20, 3 sets of 20 tiny pulses

Single leg RDL- 3 sets of 10 each leg

Side lunge with leg up- 3 set of 12 each leg

Dumbbell step up- 3 sets of 14 each leg

Single leg hip thrust- 3 sets of 10 each leg

Plank glute kickback 3 sets of 14 each leg

Weighted glue bridge- 3 sets of 10, 3 sets of 10 on tip toe, 3 sets of 10 pulses on tip toes, 3 sets of 10 abductors (open close) on tip toes

ARMS

Shoulder taps- 3 or 4 sets of 20 total

Chest fly- 3 or 4 sets of 14

Upright row- 3 or 4 sets of 14

Reverse fly- 3 or 4 sets of 12

Arm Circles- 20 forward circles, 20 backwards circles, 20 up pulses, 20 down pulses, 20 forward pulses, 20 backwards pulses, 12 outward arm pushes (Keep them tiny and quick movements. Don’t drop your arms down until the end!) Repeat at least twice, maybe even 3 times!!!!

Dolphin push up- 3 or 4 sets of 12

Hope you can take a break from work or get away from the kids for a bit and get your body moving (even though chasing kids is a workout itself;)! Hang in there everyone, I’m praying for you all.

xoxo,

MRS T