Mighty Miley: Don’t Make Me Do Cardio

Last summer, before COVID took over our world. Mighty Miley and Hunkiedorië partnered up to host a weekly Productivity Night. Once a week we were doing group workouts led by Mighty Miley then experimenting with different recipes from 18 of the Best Salad Recipes.

As summer begins to wind down it is time for us to start think about healthy routines. If we put in the work throughout the colder months, we can reap the benefits and relax all summer long.

For our first Productivity Night everyone was asked what  we wanted to focus on or what we wanted to accomplish from our workout and our friend Ali was the first to chime in “Just don’t make me do cardio”. That was all the inspiration Miley needed and within minutes she had a full workout that was perfect for getting us used to working out, with minimal cardio. All of the following  exercises are designed as three sets of  twelve reps. Complete all three sets before moving on to the next exercise.

Now although this workout has a focus on NO CARDIO, it is important to remember that it is good practice to warm up before a workout. In our case we took a walk around our apartment building prior before jumping in.

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1. Squats: Use a heavy weight. this is a basic squat using two heavy dumbbells placed on either side of you in your standing position. Remember while squatting, keep your chest up and your weight in your heels.

• To begin, start in a standing position feet shoulder width apart keeping your feet parallel.
• Do a basic squat down to grab your weights and return to the standing position with your weights in hand squeezing your glutes at the top.
• Slowly drop down to your squat position releasing your weights back to the floor at the bottom of your squat.
• Return to your standing position without your weights to complete one rep.
• Repeat this process eleven more times for one complete set!

2. Barbell Pull:

• Keep a slight bend in your knees.
• Bend at the waist to about a 45°
• Holding your barbell palms up and bring into your chest using a rowing motion. Make sure to keep your elbows tight to your sides as you do this.
• Slowly straighten your arms (not completely), you always want to keep a slight bend in your elbows.

 

 

 

3. Glute Kickbacks: Using a cable machine if possible. If you don’t have access to one you could use resistance bands as a replacement.

• Facing the machine secure your foot/ankle to your cable machine or resistance band.
• Keep your upper body as still as possible (you can hold on to the machine if you need to) with a slight bend in your standing leg.
• Float your left leg up in front of you slightly then smoothly kick back behind you squeezing your glutes at the top of your kick.
• Bring your leg back to the floating position to complete one rep.
• Repeat eleven times to complete the set.

 

4. Weighted Crunch: This is a fairly straightforward exercise.

• Choose your weight- Some like a medicine ball held away from their chest. I like to hug a plate to my chest. Choose whatever is best for you, there is no wrong option, you made it to the gym be proud!
• Lie on your back with your feet extended to the ceiling.
• Bring your chest towards your feet/ceiling. Remember to keep your neck in line with your spine, squeeze your core the whole time. Don’t forget to breathe!
• Do three sets of twelve crunches.

5. Chest Press: You will need dumbbells and an exercise ball

• Layback with your shoulders on the exercise ball a dumbbell in each hand keeping your hips pressed up parallel with the floor.
• Start with your arms in a goal post position and press forward towards the ceiling.
• Do three sets of twelve.

6. Superwomans: Yes I know they are called Supermans, but let’s face it, who run the world….

• Lay face down on a mat or flat surface, with arms outstretched.
• Keep your hands and arms straight throughout the exercise.
• Raise your hand and legs 4-5 inches off the ground.
• Hold for 5 seconds, then return to starting position.

7. Goblet Squats: Similar to a basic squat in theory. Legs are turned out in a wide stance while holding a single dumbbell by the head of the weight to your chest. 

8. V – Ups:

• Start by laying flat on your back, legs straight with arms extended above your head.
• Engage your core to bring your body to form a V with your body.
• Do three sets of twelve, these are tough but you can do it.

 

9. Oblique Side Bend: This exercise takes place standing up with a dumbbell in each hand.

• Keeping your lower half straight lean directly to the right as far as you can without twisting.
• Straighten back up and repeat on your left side.
• Return to your straitened position to complete 1 rep.
• Repeat twelve times to complete one set.

 

 

Just because we didn’t run sprints or do burpies doesn’t mean we didn’t feel every single second of this workout!

Special thanks to Mighty Miley for kicking our butts but letting us sneak by with minimal to no real cardio component.  Stay tuned for more fitness posts coming soon from Mighty Miley and T-Fit twin as we establish some winter quarantine workout routines.