Good morning, friends!

I’ve got a full morning ahead of me of training clients and teaching classes. Tuesdays are busy for me. Luckily, I was able to go out and hit the trails yesterday morning.

It was yet another cool, sunny, gorgeous Colorado morning, and I literally felt like I was running on cloud 9 as I kept climbing higher and higher over Boulder.

Pinch me.

After about an hour on the trails, I made my way back to the trailhead and hit up a couple stops before heading home.

First off, I’ve been loving on our community’s pool lately, but I get pretty bored (and hot) just laying out, and taking dips in the water every once in a while. To combat boredom, I thought I’d take a swim every so often. The thing is, I suck at swimming, and I don’t like it all that much. But, I AM good at flailing around in the water, and I do like to kick around, so I got a kickboard. I’ll let ya know how it goes

I also had to stop by Trader Joe’s to pick up some coconut oil spray and butter lettuce, but let’s be honest. The real reason I made a special stop is because I’ve been craving their peanut butter-filled pretzels out of no where lately.

It had to happen.

Monday nights here in the ‘hood are always Food Truck and outdoor concert nights, and after a day of working on training plans and some writing assignments, I intended on meeting my friends for our usual food truck date. Alas, weather rolled in, so we decided to stay in.

Instead of eating greasy food truck food and drinking beer, I used the time to do an indoor, body weight strength workout instead (win!) And since ya’ll let me know you like the body weight workouts, I thought I’d share it with ya This is pretty much my go-to body weight workout when I don’t have any equipment around to use – plus it’s a total body workout!

Some notes on the exercises:

On everything: Brace. Your. Core.

1. Skater squat: I placed a couch throw pillow directly beneath my back leg. Instead of bringing your shin parallel with the ground, you can modify by bringing the ground up to you (i.e. by using a pillow, a mat, stacking pillows, etc.)

2. Inchworm push ups: complete an inchworm, but instead of walking your toes to your hands, perform a push up, and walk the hands back to the feet. Repeat.

3. Single leg hip thrusts: make sure your heel is directly beneath the knee. Regress by performing a regular hip thrust.

4. Y/T/I’s: make sure to press the pelvis into the ground and anchor the shoulders.

5. Body  weight squat

6. Leg raises: make sure to press the low back to the ground before beginning

7. Lunge jumps: instead of switching legs (i.e. plyo lunges) you’ll jump straight up into the air, and land exactly as you took off, completing all reps on one side first, then the other.

8. 3x:15 plank: Hold a plank for :15 using all 5 methods of bracing the core, place the knees on the ground for :02, then repeat twice more

If you’re looking for an extra ab attention and some cardio, you could do this cardio & Ab workout 1-2 times through afterward if you have the energy!