Workout Wednesday: Booty Work

This week’s workout is sure to get those glutes firing! We put together 5 moves to work all 3 of your glute muscles. Did you know your “glutes” are comprised of 3 muscles? You have the gluteus maximus, gluteus medius, and gluteus minimus; all of these work to extend, abduct, and externally rotate your hip.

But beach season isn’t quite over yet! It’s time for a little booty work. For this workout, all you need is a yoga mat and a resistance band or loop.

Perform each exercise for 20 reps (or 20x each side). Try for 2-3 rounds 🙂

1. Sumo Squats

Start with feet just wider than shoulder width apart, toes pointed out slightly. Bend at the knees and hips, making sure your knees don’t go past your toes. Focus on pushing your knees out as you return to standing.

2. Curtsey Lunges
Begin with feet hip width apart. Cross one leg back and behind the front leg, bending both knees. Be sure to keep your weight in the heel of your front foot, then push yourself up and back to the starting position.

3. Kickbacks
Begin standing with your weight shifted to one side (but careful not to lock out your knee). Keeping the other leg straight, lift it diagonally back, squeezing your glutes. As you lift, maintain a tall posture and avoid leaning to the other side.

4. Banded Bridges
Place your resistance band up over both knees and lay down on your mat with your feet hip width apart.. Pressing the heels down to the mat, lift hips up and squeeze the glutes. As your lift, push your knees out against the resistance band (don’t let it push you in). Lower hips back to the mat.

5. Clamshells
Laying on the mat with the resistance over the knees, bring your feet together. Push the knees apart, then keep it controlled as you bring them back together (don’t let the band pull them in).

 

Share your Workout Wednesday with us! Tag us on Instagram @burpeesandbordeaux 🙂 Have a fabulous day!

xxoo,
Louise

Workout Wednesday: Upper Body TRX Moves

It’s Wednesday and it is time to work those arms! Today we are doing five moves for our upper body. TRX Suspension Trainers are one of our favorite pieces of fitness equipment. Many fitness centers have them set up, but you can also mount them over a door in your home. Instead of lifting weights, you are able to use your own body weight as the resistance.

Perform each of the following exercises for sets of 12-15 reps. You can increase the difficulty of each exercise by positioning your feet closer to the anchor point, or decrease the difficulty by stepping away.

Rows
Keep your body in a straight line, core tight. Begin with arms extended, palms facing each other, and tension on the shoulder blades. Squeeze your shoulder blades together and pull your body up so that your chest meets your hands.

IMG_3101
Rear Deltoid Rows
Keep your body in a straight line, core tight. Begin with arms extended, palms facing down, and tension on the shoulder blades. Keep your elbows up and out as you squeeze your shoulder blades together and pull your body up.

IMG_3113

Chest Press
Start with your body in the position below, core tight and chest lowered to the hands. Press your body weight up, stabilizing your shoulders and keeping your body in a straight line (like a push-up).

IMG_3102

Bicep Curls
Keep your body in a straight line with the core tight. Arms start extended with the palms facing upward. Point your elbows towards the wall, pulling your body weight up, and bending at the elbows. Be sure to keep your arms up.

IMG_3105

Triceps Extensions
Start with your body straight, elbows up and pointed towards the wall with your palms facing out. Press your body up, extending your arms- be sure to keep those arms up.

IMG_3109

What are your favorite TRX moves?! Share them with us!

L: Saratoga Edition: Hadley Mountain & Challenge By Choice

The energy of Long Island is so charged and fast-paced that sometimes you need a little escape. This weekend I went on an adventure upstate to Saratoga to visit my BFF aka Miss Amanda. Another fitness enthusiast, we had a weekend full of laughs and workouts! Here is my exercise recap, trail review, and class review all rolled into one!

Saturday
Living in a studio apartment, my home gym space is limited (free weights, medicine ball, furniture sliders). But Miss Amanda has a whole basement complete with a spin bike, squat rack, free weights, and my favorite, battle ropes! It’s basically my dream. Safe to say we got in a solid total body workout. #SweatingfortheWedding 🙂 We finished our home workout with a push-up challenge- all you need is a deck of cards!IMG_3035

Push-Up Challenge with a Deck of Cards
2-10: Do the number written on the card
Face cards: 10 pushups
Aces: 15 pushups

We alternated back and forth until we completed all 52 cards! Modify by cutting the numbers in half or performing the pushups from your knees.

SundayIMG_3042
The perfect workout that can’t be done on Long Island- hiking a mountain! Amanda and I headed a little further north to Hadley Mountain. I’ve only gone hiking maybe 3 times in my life, but I was very excited and I got to use my Camelback. The trail is steep at times and fairly rocky, but an incredible challenge! We completed our hike to the top in about an hour- it is definitely worth the view! It was a beautiful day so there were quite a few people out hiking. At the top is a fire tower which you can also climb for an even higher view.

The hike down took about half the time and my quads are feeling it today! Do you guys have any trails you love to hike upstate? Share them with us!IMG_3053

Monday
Bright and early at 6am, we headed to Amanda’s local gym, Challenge By Choice. This place is really cool and very team oriented. The workouts are HIIT (High Intensity Interval Training) style and the focus varies day to day. Lucky for us, Monday’s focus was on the lower half of the body, which needless to say, sure was a challenge after Sunday’s hike. Before the group workout even started, there is an extra challenge (called the Pre-Exhaust) which consisted of 40 burpees. Forty. Gym members are all on teams and earn points for attendance and extra activities outside of the class. I did the burpees with Amanda hoping to earn her team an extra point! No luck on that, but it was good moral support 🙂

Kevin led our workout this morning (with a killer playlist, might I add) which started with jogging and plyometrics around the studio. After that, we moved to our first of four stations and got to work! I was good for the first two rounds of station #1… we did 4 rounds. OH MY QUAD. But I loved every minute of it. Class participants have such a community atmosphere and were cheering each other on the whole time.IMG_3085

Jodi, the owner of CBC, is such a sweetheart and a great motivator! She was so welcoming to me as the newbie and encouraged everyone during our 45 minute workout. I highly recommend dropping in to try a class, or if you happen to live up there, try them out! I know on my next visit I will be coming back for more. Check them out, here!

Sweat. Rinse. Repeat.
Louise

Workout Wednesday: Simple Strength Training for Runners 

Here is my go to strength training workout to focus on my core and glute strength and my single leg stability. Incorporate this workout into your weekly schedule and become a stronger, healthier runner!

Perform each exercise and then repeat for 1-3 rounds.

1) Plank: line up so your elbows are under your shoulders, your forearms are flat on the ground, your head is parallel with the ground, and your toes are tucked under. Engage your core and lift up so your back is flat and squeeze your abs, quads, and glutes. Hold for 30-90s.FullSizeRender (17)
2) Side Plank: line up so your elbow is under your shoulder, your feet/hips/shoulders are stacked, and lift up so you form a straight line from your feet to your head. Make sure you are engaging your obliques and not compensating in your shoulders or back. Hold for 30-60s.FullSizeRender (11)
3) Bridge: lie on your back with your legs bent. Squeeze your glutes and lift up. Make sure you aren’t letting your knees collapse in or arching your back. 15x FullSizeRender (12)
4) Single Leg Bridge: lie on your back with your legs bent. Extend one leg out straight and squeeze your glutes and lift up. Be sure to keep your hips level. 15x each side FullSizeRender (13)
5) Bird Dog: place yourself on all 4s so your knees are under your hips and your hands are under your shoulders. Engage core and extend opposite arm and leg. Pause. Return to starting position and perform on opposite side. 15x each side.FullSizeRender (10)
6) Body Weight Squats: with feet shoulder width apart and weight through your heels, sit down and back keeping good form. 15xFullSizeRender (16)
7) Stationary Lunges: take a step back with on leg and while keeping your chest upright, bend both knees and lower hips toward the ground. Keep your glutes fired throughout the exercise. 15xFullSizeRender (15)
8) Monster Walk: place mini band just above the knees, standing with feet hip width apart and knees slightly bent. Step out to the side then step the other leg to follow, keeping tension on the band. Fire those glutes! 15x each side


9) Standing Clamshell: this one is one of my coworker’s favorite exercises. Place mini band just above the knees and stand in a small squat position. Stabilize your glute in the stationary leg and then push the opposite knee outward, rotating at the hip. 15x each side.

10) Single Leg RDL: start with one foot planted on the ground. Keeping the core tight and back flat, reach the opposite arm while lifting that leg straight back. Reach to the ground until you feel a stretch in the hamstrings, then squeeze the glutes and return to standing. 15x each sideFullSizeRender (14)

 

Share with us how your workout goes!

Xo, Pam

The Importance of Strength Training for Runners


If you ask most runners what exercise they do they will likely answer with “I run”. The End. Little do they realize that strength training is equally as important to their running performance as lacing up their shoes. Strength training allows you to address muscular weaknesses and imbalances that can leave you with poor running economy and vulnerable to injuries. 

An appropriate strength training program will not only reduce the risk of injury but help maximize your running performance. Focus should be placed on the hip abductors (glute med), hip extensors (glute max), quadriceps, and your abdominals (transverse abdominals & obliques particularly). Single leg stability is essential so extra focus should be placed on unilateral exercises (Think about it- running is one single leg jump to the next so if you aren’t strong on one leg- your running won’t be efficient and will leave you prone to injury!) 

If you are just starting a strength program, be sure to begin with basic core and glute exercises and progress your way to more advanced exercises. Some of the best exercises include bridges, clamshells, planks, side planks, squats, lunges, single leg dead lifts, step ups, monster walk, and some basic plyometrics (for that explosive power!). 

Check back on Workout Wednesday for my go to program I use after runs!

Xo, Pam

L: Why I Quit Running

I love running. It is challenging and freeing to just go off on an adventure! A lot of what we blog about on here is our training and races. But I’m going to be completely honest, my last run was sometime around June 6th. Here’s why I quit running (temporarily).

Since before the Brooklyn Half, I had been joking with my co-workers that I was going to quit running. “I’ll break two hours and be done forever! This summer I’m getting into Olympic lifting! Pull-ups by summer!” Well, we know how the Brooklyn Half went and I immediately retracted my statement about the running. Two weeks later we did the Baltimore 10-Miler and it was challenging, but it was fun. I didn’t have a time crunch, but Pam and I would not walk- then we celebrated with all our friends! After that race, I started searching for October races… the half marathon kind of races… Coach Jared and I had a few conversations about what we could have done better, what we would change, our timeline before the next race, and then I looked at the training schedule.

When I created my training calendar for Brooklyn, there was excitement and an itch to get started. I couldn’t wait to go for my long runs, use my new Garmin, or try a new flavor of Gu. When I started looking at the weeks of running ahead of me, I immediately felt pressure. Pressure to break 2 hours. Pressure to start re-building my base. Running another half this year was my idea… but something was missing. Fun.

I’m not in it to win it- I’m in it for fun. For a shiny medal that I can wear during post-race brunch. For high fiving my friends who are standing on the side. For some bragging rights and an excuse to eat pizza. Sure, we all want to PR or beat our goal, but I don’t want that to be the only reason for running. That’s why I quit running (temporarily) and have transitioned to the summer of lifting! Pam’s personal goal to do a pull-up by summer has become my goal by the end of summer. On Wednesdays, we don’t wear pink- we squat. And we deadlift. Heavy things.

Sometimes you need to find a balance (especially because running and strength training go hand in hand 🙂 ). I will train to race again, but this summer and fall, it’s for fun! I’m on a mission to renew my love of running, starting with signing up for a few fun races. This August is the Beach2Beacon 10K up in Maine with my best friend from grad school. Pam, Chelsea, and I just signed up for the 15K Run to the Port Jefferson Brewery in October- you should totally join us!

Do what makes your ❤ happy,
Louise

Workout Wednesday: Sunglasses Salutation

Let me start by clarifying that I am not a yogi- I don’t regularly practice yoga or attend a weekly class. I’m a runner, a spinner, and I like to lift heavy things. However, I have attended a few classes taught at the gyms I have worked in or at lululemon on a Sunday morning. But my best friend loves yoga and goes a few times a week. So for Christmas a few years ago, she got me this… IMG_2922

Classic.

Our Workout Wednesday comes straight out of this book. I use this Sun Salutation as a warmup before I go for a run- or even to wake me up in the morning! The moves are simple and flow easily so that you don’t have to be a yogi to get it 🙂 Sun salutations are a series of moves which are linked by your breathing. As you coordinate your movements with your breath, the body starts to warm up by stretching and contracting your major muscle groups. They are especially great for building your upper body and core strength- which is what makes them challenging.


As you flow through the moves, each should be held for one breath (an inhale and an exhale), while you hold the last pose, downward dog, for five breaths. For a good warmup, start with 3 full sun salutations. As you practice more regularly, start to build yourself up to 5-8 ! Remember, it’s important to listen to your body.

Bonus: If you are feeling good after your run and have a little energy left, try using this as your cool down!

Poses 1-6:IMG_2919

  1. Equal Standing: Find your
    breathing here, then inhale and exhale one full breath
  2. Equal Standing with ArmsOverhead: Inhale and raise arms overhead
  3. Standing Forward Bend: Exhale, hinging from the hips and fold forward
  4. Plank: Exhale. Place hands on the mat, bending the knees if you need. Keep the core tight and step feet back.
  5. Cobra: Exhale, release the knees and upper body to the floor. Inhale to lift the chest.
  6. Downward Dog: Exhale to lower the chest. Inhale, pressing hands to the floor, lift hips and knees, pressing the heels down.

 

Namast’ay in bed 😛
Louise

Workout Wednesday: B&B lululemon Bootcamp

This past Sunday, we had so much fun teaching at lululemon Roosevelt Field! In case you missed it (or want to do it again 🙂 ), here is our workout!

IMG_2809

B&B Bootcamp

Grab a timer! Perform the 3 exercises in each round for 1 minute each & repeat. Then move on to the next round 🙂

Round 1: Lower Body

  • Squat + Leg LiftIMG_2701
  • Curtsey Lunge + Squat
  • Burpees

Round 2: Upper Body

  • Walkout Pushup
  • Plank Tucks/ Spidermans
  • High-Low Plank

Round 3: Lower Body

  • Lunge + Twist
  • Single Leg Deadlift
  • Squat Jumps

Round 4: Core

  • V-sit Crunches
  • Low Plank
  • Mountain Climbers

 

Share with us how your workout goes! Which moves are your favorites??

Xo, Louise & Pam

Workout Wednesday: Absolute Abs

This week’s workout is sure to break a sweat! Summer is coming and we are all about those abs. It’s time to turn on some music and get to work 🙂

FullSizeRender (4)

Plank Dips– Start in a side plank (shoulder over elbow with hips, knees, and feet stacked), lower your hips toward the ground, then squeeze and lift back up

Bicycles– Laying on the ground, pick feet up and keep knees bent. Hands behind your head to support your neck. Kick one leg straight out, while pulling the other knee in. Your knee and opposite elbow meet as you crunch in, then switch leg position and perform on the other side.

Toe Touches– Laying down, lift your legs straight up and hold your arms up. Pull your abs in tight and reach your body up to touch your toes. Keep your feet up, then lower down and repeat.

Reverse Crunches– Laying on your back, bend your knees and start with feet flat. Pull your abs in tight and pick your feet up, then keeping your knees bent, bring your feet back down.

Burpees– Jump up! Then hands to the ground, jump out into a plank, lower yourself to the ground, push yourself up, jump in and repeat again.

 

If you try our workouts, share it with us! Instagram: @burpeesandbordeaux
Xo, Louise & Pam

Workout Wednesday: 5 Strength Moves for the Stairs

Happy Wednesday, everyone! This week’s workout will target your total body in just 5 easy moves. I took our workout to the front steps of my house to kick it up a notch. Using stairs is a great way to add a vertical challenge for your workout. A step can also modify the intensity of an exercise to make it easier or more challenging depending on your fitness level.

Try these 5 moves for sets of 20 reps. Repeat 2-3 times through for a challenging, total body strength training routine.

1. Bulgarian Split Squats

Start with one foot up on a step and the other out in front. Bend both knees, keeping your torso upright and abs tight. Push back up to starting position. Complete 20 reps on one side before switching to the other.

2. Push Ups

Start with shoulders positioned over hands and brace your core. Lower your body, leading with your chest and bending at the elbows. Push yourself back up to the starting position. **To increase the intensity, put your feet on the step and hands on the ground (see exercise #5).

3. Step Ups w/ Knee Up

Start with one foot on the ground and one foot up on the step. Drive the bottom foot up, bring your knee towards your chest, then return that foot to the ground. **To increase the intensity, step up 2 stairs at a time.

4. Tricep Dips

Begin with your hands on the step, straight arms, then walk your feet out keeping your weight shifted in your arms. Bending at the elbow, lower your body weight down then push back up to the starting position.

5. Decline Mountain Climbers

Set yourself up in a high plank position with shoulders over the hands, core braced and feet up on the step. Drive one knee up to your chest then back to the step. Alternate left and right. **To decrease the intensity, place feet on the ground and hand on the step (see exercise #2).

Now head outside, enjoy the sunshine, and invite the neighbors over for a workout!

Catch ya later,
Louise