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rachaelgervais

Everybody Should Try This Couple Workout

Everybody Should Try This Couple Workout

Grab a partner and break out a sweat, together. This couple workout is one that you can do anywhere. There's no gym equipment required. PumpUp member @rachaelgervais and her partner even filmed this couple workout while they were on vacation. Try it out and let us know how it goes. It's important to brace your core throughout all three movements.

Quick Upper Body Workout (Just 3 Moves!)

Quick Upper Body Workout (Just 3 Moves!)

Improve your stability and upper body strength with three quick moves! If you thought that burpees were tough, wait till you try bosu burpees. Your core muscles will fight to keep you steady throughout this quick upper body workout. 

No Gym, No Problem: Try This Water Bottle Workout For Your Lower Body

No Gym, No Problem: Try This Water Bottle Workout For Your Lower Body

Who says you need a gym or dumbbells to get fit? Create your own functional fitness station at home with this water bottle workout. PumpUp member @rachaelgervais filled up a gallon-sized jug with water to create some extra resistance. She used chairs as stand-ins for plyometric boxes. Get creative with what you already have!

This full-body paper towel workout changes everything

This full-body paper towel workout changes everything

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It's okay if fancy resistance equipment isn't within your budget. Get creative and grab paper towels or dish rags instead! This full-body paper towel workout by PumpUp member @rachaelgervais can be done on any flat, smooth surface. It's reminiscent of popular TRX group training classes, but you don't need an expensive gym membership to perform the exercises.  With paper towels placed at the bottom of your feet and beneath your palms, simple workout moves become much more challenging. Try our full-body paper towel workout. You'll hardly need to spend a cent and you'll break a sweat! Full body workout with paper towels // The PumpUp Blog

Ab pikes to push-ups

full-body paper towel workout gif - Ab pikes // The PumpUp Blog

Begin with your body raised in a plank position. The paper towels should be positioned beneath your feet, toward your toes. Engage your abs and push your hips upward toward the ceiling, bringing your lower body toward your chest and keeping your legs straight. Slide your feet back into a raise plank position, then lower your body down towards the floor. Do a push-up, keeping your elbows pressed at the sides of your body. Repeat 12 times.

Push-ups with leg jacks

Plank leg jacks - Full-Body paper towel workout gif // The PumpUp Blog

Begin in a raised plank position, with the paper towels positioned at the ball of each foot. Lower your body straight down toward the floor. As you do so, slide both feet laterally and outward past the sides of your body. As you bring yourself back up to plank, push your arms straight up and slide both feet back to center. Repeat 12 times.

Mountain climbers to leg jacks

Mountain climbers - Full-Body Paper Towel Workout gif // The PumpUp Blog

Start in a raised plank and keep the paper towels at your feet. Drive one knee toward the opposite shoulder, sliding your foot as you go. Return to plank and immediately repeat with the other leg. Bring foot back to center and slide both legs outward, extending past the sides of your body. Repeat 12 times.

Paper towel push-ups

Paper towel push-up gif // PumpUp Blog

Keep the paper towels beneath the palms of your hands. Lower your body toward the ground and slide your hands out past the sides of your body, in a wide-grip push-up position. Promptly bring your body back up to a raised plank, sliding both arms back to center. Make sure to keep your spine straight throughout the entire movement. Legs remain stationary and together, extended straight behind you.

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Loved this full-body paper towel workout? This modification is an inexpensive, yet effective way to make bodyweight exercises much more challenging. Do the moves slowly and with caution in order to avoid injury. Try any of these exercises today and let us know what you thought of them in the comments below!

HIIT it outdoors with this no equipment full body workout

HIIT it outdoors with this no equipment full body workout

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HIIT us with your best shot and give your workout your all. Head outdoors to try this no equipment full body workout from PumpUp member @rachaelgervais. You'll be sweaty and ready to tackle whatever comes your way with just three moves. Each set is twelve repetitions. Rest for 30-60 seconds upon completing these three moves, then repeat the circuit 2-3 times. Here's a great no equipment full body workout from the PumpUp Blog!

Burpee mountain climbers

Full body workout gif // The PumpUp Blog

Do a vertical jump from a standing position, arms raised in the air. Plant your hands firmly on the ground and jump both feet back behind you. Lower your entire body down into a pushup, making sure that your neck is in line with your spine. When you come up from the push-up, cross one knee towards one side of your body and swiftly return it back to plank, alternating the same movement with your other knee. Do four repetitions of mountain climbers before you push back up into a burpee.

High plank leg raises

Full body workout gif // The PumpUp Blog

 

Bring your body down into a high plank. Your wrists should be in line with your shoulders, heels off the ground. Raise one leg up straight into the air, then tap it back down. Repeat the movement on the other side. Do 12 leg raises on each side before you move on to the next exercise.

Single leg tricep pushups

Full body workout gif // The PumpUp Blog

Lower yourself on the ground into a plank position, keeping your elbows pressed to the sides of your body. Raise one leg and bring your body down. Do six push-ups in total before you repeat the movement with your other leg raised.

Loved this no equipment full body workout? Find more workouts here. Earn points for doing 15 minutes of high intensity interval training for our June fitness challenge. Learn more about it here. 

 

A killer 3 move, no-equipment leg and butt workout

A killer 3 move, no-equipment leg and butt workout

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The gym can wait. If you're short on time and equipment, try this awesome no-equipment leg and butt workout from PumpUp member @fitmissrach. Get it right and tight with just 3 moves. This workout will challenge your balance, improve your agility, and get your blood pumping.

Leg and butt workout

Instructions: Perform 3 sets of 10 repetitions for each exercise

High knee runs

High Knee Runs | No equipment leg and butt workout (GIF) from the PumpUp Blog

Keep your elbows close to the sides of your body, forearms extended straight out in front of you. Your palms should be facing downwards. Maintain a straight posture as you drive your knees up to the palms of your hand, alternating each leg as you do so. Attempt to make as little noise as possible throughout the movement. Your legs should be moving quickly and landing softly.

Plie Squat Reach and Jumps

Squat reach jumps | No equipment leg and butt workout (GIF) from the PumpUp Blog

Begin with your feet turned slightly outward and your legs a bit further apart than the width of your hips. Squat down and lightly touch both arms to the ground, in between your feet. Bring your body out of the squat, making a jump as you ascend. Your arms should reach and extend past your head as you jump.

Alternating one legged reach and jump

Alternating one legged reach jumps | No equipment leg and butt workout (GIF) from the PumpUp Blog

Maintain a slight bend in the knee of your standing leg. Reach your hands up and overhead. Keep your back flat as you reach your arms down towards your toes. Your standing thigh should almost be parallel with the ground, and the raise leg should extend straight and back behind you. Bring the raised leg back to standing position, and hop upwards while extending both of your arms. Land lightly on your feet and keep the movement controlled, attempting to minimize any wobbling or imbalances that occur.

3 move no-equipment leg and butt workout from the PumpUp Blog: High knee runs, squat reach and jumps, and one-legged reach and jumps. Do 10 reps of each exercise for 3 sets.

Loved this 3 move, no-equipment leg and butt workout? Try our other workouts here. Follow @rachaelgervais on Instagram for more of her workout videos. Have an awesome leg and butt workout to share on #WorkoutWednesday? Tag them on Instagram with #TeamPumpUp so that we can see them! 

4 moves to build strength with this full body workout

4 moves to build strength with this full body workout

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You're short on time and you want a workout that completely and thoroughly strengthens your whole body. If you're going to squeeze some exercise in between your tightly-packed schedule, it might as well be a full body workout. These 4 moves demonstrated by PumpUp member @fitmissrach will make your efforts worth it. You'll be working your abs, glutes, quads and arms. Only two pieces of equipment are required for these exercises: a medicine ball and a pair of dumbbells. Feel free to try this workout within the comfort of your home or at the gym. That's how accessible it is. Plank dumbbell rows

Plank dumbbell rows - 4 strengthening moves for a full body workout (GIF) from the PumpUp Blog

Begin in a plank position. Your shoulders are in line with your wrists, your feet are shoulder-width apart and you're gripping a dumbbell in each hand. Keep your elbow close to the side of your body and stabilize your core as you draw the elbow up towards your body in a rowing motion. Repeat on the other side. Perform at least 12 reps on each side.

Plank side tucks

Plank side jumps - 4 strengthening moves for a full body workout (GIF) from the PumpUp Blog

Begin in a plank position. Your feet are close together, shoulders aligned with your wrists in a straight line and hands gripping dumbbells. Tuck your knees and jump your feet together, towards the side of one elbow. Promptly jump towards the other side and repeat for 30 seconds or at least 12 reps on each side.

Medicine ball squat jacks

Plank medicine ball squat jacks- 4 strengthening moves for a full body workout (GIF) from the PumpUp Blog

Hold your medicine ball tight towards your jest, with one hand on each side of the ball and elbows out. Drop into a full wide legged squat, with your knees just over your toes. Jump your feet back together so that you spring into a straight standing position, then drop back down into a wide legged squat. Repeat for 30 seconds or at least 12 reps.

Medicine ball squat to overhead reach

Medicine ball squat reaches- 4 strengthening moves for a full body workout (GIF) from the PumpUp Blog

Hold your medicine ball out in front of you with straight arms, one hand on each side of the ball. Take a wide legged stance and drop down into a full squat, lowering the medicine ball down towards the floor and in between your legs with straight arms as you squat. As you straighten your legs, reach the ball over your head, maintaining the same arm position. Repeat for 30 seconds or at least 12 reps.

4 move full body workout from the PumpUp Blog - Get your heart pumping! You just need a medicine ball and a pair of dumbbells. Plank dumbbell rows, plank side tucks, medicine ball squat jacks, and squat to overhead presses.

Love these 4 strengthening full body workout moves from PumpUp member @fitmissrach? Let us know in the comments below and tag us on PumpUp and Instagram with #TeamPumpUp and #WorkoutWednesday if you tried these moves! Have any other favourite full body workout moves that you'd like to show the PumpUp community? Tag your videos on Instagram with #TeamPumpUp so that we can see them!

4 simple ab exercises for a stronger core

4 simple ab exercises for a stronger core

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It's important to have a stronger core for reasons far more important than aesthetics. When you exercise the muscles around your trunk and pelvis, this helps to improve our stability and balance. This short ab circuit by PumpUp member @fitmissrach will challenge your core muscles with 4 simple moves. Try this circuit for just 10 minutes a day. These moves will build a stronger core before you realize it. Toe touches

Ab moves for a stronger core: Toe touch gif

Begin with your body in an L-shaped position. Legs are straight up in the air and your upper body is flat on the ground with your arms straight and raised above your head. This is your starting position. With one movement, touch your hands to your ankles and lift your upper body towards the ceiling. Lower back to starting position.

In and outs

ab moves for a stronger core: in and outs

In a seated position, keep your tailbone on the ground, hands at the base of your spine, and feet hovering above the floor. Begin with your knees bent to start. Simultaneously, lower your upper body and straighten out your legs, then come back up to start.

Plank wall jumps

Ab moves for a stronger core: plank wall jumps

Start with your arms in plank position, feet just at the base of the wall. Your forearms should be in line with your wrists. Quickly jump your feet vertically to touch the wall, then lower.

Mountain climbers

Ab moves for a stronger core: mountain climbers

Start in plank position. Drive the opposite knee to the opposite shoulder, twisting your obliques throughout the motion. Switch to the other leg repeatedly.

Keep Rachael pumped on the app by following her @fitmissrach. Check out her Instagram account @rachaelgervais. What is your favourite ab circuit for a stronger core? Let us know if you tried this exercise in the comments below!