Workout Wednesday: Workouts on the Road and New Metcons

As you know, we just got back from our week-long yoga retreat in Italy. I really love to travel, but the one downside is not having access to my usual equipment for working out. While I was Italy, I used what I had and was pleasantly surprised with the intensity of the workouts I came up with. I shared them on instagram, but will do a full recap here.

Workout on the road 😅😅 5 Rounds: 20 dubs, 20 air squats (keep weight in heels, lead w your butt), 20 burpees, 20 v ups. Rest ten min and follow w 10 min sprints - 15 sec run and 45 seconds rest. #ybcgym #ybcretreat #ybcitaly #workout #fitfam #iamveryjetlagged

A video posted by Candace (@yogabycandace) on Aug 8, 2016 at 9:02am PDT

For the first workout, I did 5 rounds of 20 double unders, 20 air squats, 20 burpees and 20 v-ups. Then, rest for ten minutes and finish with 10 minutes of sprinting (15 sec sprint, 45 sec rest). It was quick yet effective - I was dying! 

Do what you can with what you have // 5 rounds: 10 jumping lunges, 10 box jumps, 25ft walking lunges, 25 double unders. #ybcgym #workout #fitfam #ybcitaly #ybcretreat

A video posted by Candace (@yogabycandace) on Aug 9, 2016 at 1:02pm PDT

For the second workout, I did 5 rounds of 10 jumping lunges, 10 box jumps which I did on stairs, 25 ft walking lunges, 25 double unders. It was a good one - I was gassed at the end of it!

This was a good one! 6 rounds: 10 broad jumps, 8 handstand push ups, 10 power skips, 10 toe touch v-up complexes. Then, rest/dance break😂💃🏽. Then handstand walks til your arms feel like they might fall off. Song is Girls Like by Timie Tempah. #ybcgym #workout #fitfam #Yogabycandace #yoga #ybcretreat #ybcitaly

A video posted by Candace (@yogabycandace) on Aug 10, 2016 at 7:12am PDT

For the third workout, I kicked it up a notch on the intensity level. I did 6 rounds of 10 broad jumps (these always kill me! I really need to start doing more of those), 8 handstand push ups (also killer for me), 10 power skips (ugh), and 10 toe touch v-up complexes (very tough!). Then I rested/had a little dance break (I love this song!), and practiced handstand walks. Mine aren't great, but they are improving each time I practice them. 

Today's quick workout: 3 rounds - 10 jump squats, 10 reverse burpees, 10 reg burpees, 10 jump squats. Then rest 3 min and practice shoulder taps (mine are 🙈). Then, DINNER. #hangry #ybcretreat #ybcgym #ybcitaly #workout #fitfam.

A video posted by Candace (@yogabycandace) on Aug 11, 2016 at 10:14am PDT

For the next workout, I was really feeling kind of low energy - the jet lag was catching up to me, so I did something with moderate intensity. 3 rounds - 10 jump squats, 10 reverse burpees (I love these!), 10 jump squats. Then, rest three minutes and practice should taps (you can do these against a wall) - mine aren't great (#understatement), but practice always helps! 

Today- 5 rounds: 50 dubs, 20 air squats, 8 handstand push ups, 10 butt kickers, 10 high knees, 5 diver bomber push ups (these are so tough!). #ybcgym #ybcretreat #ybcitaly #workout #fitfam

A video posted by Candace (@yogabycandace) on Aug 13, 2016 at 7:37am PDT

For the next workout, I did 5 rounds of 50 double unders, 20 air squats, 8 handstand push ups, 10 butt kickers, 10 high knees and 5 dive bomber push ups. Everything was fine except for the dive bomber push ups. Those are miserable - MISERABLE! - but a great way to build upper body strength. 

Last workout in Italy- starting with a jump rope warm up. Then, 5 rounds: 8 jump squats, 8 push ups, 8 hollow rocks. Then, 100m sprints EMOM for 10 mins. #workout #ybcgym #ybcitaly #ybcretreat #fitfam

A video posted by Candace (@yogabycandace) on Aug 14, 2016 at 5:19am PDT

And then for my very last workout, I started with a jumprope warm up and then did 5 rounds- 8 jump squats, 8 push ups, 8 hollow rocks. Simple. Then, I finished with 100m sprints every minute on the minute for 10 minutes. 

Nike Metcon 2

In other news, I drank the CrossFit kool-ade and bought my first pair of Nike Metcons. I got the Metcon 2 in this cool purple/neon color combo and worked out in them for the first time yesterday. Switching from APL, which are just a great, lightweight all purpose workout sneaker to the metcons felt a little weird. The metcons feel slightly weighted in the heel which I noticed immediately improved my snatches. Overall, I really liked them upon my first go with them, but I need to workout in them for a bit longer to really tell. Do any of you have them? Thoughts? 

And that about does it for this week's Workout Wednesday - I'd love to know what your go-to workouts have been and any new fun finds you've discovered that I should know about! Let me know down in the comments below!