I was so bummed Saturday morning to wake up to rainy and cold weather. I usually like to enjoy a run outside on Saturday mornings because it’s not light enough out in the morning when I workout during the week. But luckily I had planned ahead, in case it was raining I made a Plan B, planning is the key to getting every workout it. I went over to my community gym to complete a circuit workout I wrote up the night before and it was unlike anything I have ever done. Typically I am one to run a few miles on the treadmill incorporating a lot of sprints, see my previous Treadmill Workout post. But since the gym was quiet, I figured I could try a workout that had sprints in each round, then I would jump off the treadmill and complete three strength exercises. I love circuit style workouts because they’re never boring and by the end I was literally drippingggggg in sweat. This workout targets your lower body, upper body, and abs and you get your cardio fix in as well from the sprints. Keep reading below for a description of each exercise and some other tips.
Warm Up: I warmed up on the treadmill with a one minute walk followed by a two minute jog at 6.0 and then started the sprints.
Sprints: I actually did one round with 3 sprints in each set, then switched it to 2 for the second round, so do whichever is at your level. On the treadmill a sprint for me is 8.0 or higher. I played around with the speeds for each sprint and rested 30 seconds in between at 6.0. If you’re running outside just give it your all for that 30-60 seconds. Or feel free to jump rope or ride a spin bike instead for these cardio sprints.
For the weighted exercises I used 10 pound dumbbells and a 15 pound dumbbell for the kettlebell exercise (really need to invest in my own kettlebell set soon)
Narrow Squat to Standing Overhead Press: Add a bicep curl to get the weights to your shoulders for an extra upper body move.
Mountain climbers: These are seriously one of my favorite exercises, they are great for working your entire body.
Kettlebell Swing: I don’t have a Kettlebell so I used a 15 pound dumbbell, still gets the job done.
Here are your moves for Round Two:
Sumo Squat to Upright Row: A Sumo Squat is performed in a wide stance. You could either use one kettlebell or dumbbells in each hand. Your legs, back, and shoulders will be burning by the time you get to this exercise in the workout!
Toe Tap Crunches: Lay on your back with your legs in a tabletop position and your arms extended out at your sides. Slowly lower your legs down until your toes tap the ground without lifting your lower back off the floor and then bring your legs back to the tabletop position. Add a crunch lifting your head, neck, and shoulders off the ground when your legs are coming up if you’d like.
Burpees: Such a love hate relationship with burpees. A push up is optional in step 3 if you want to make the move more challenging.
And that my friends is how you set yourself up for a fantastic weekend. Today’s post was inspired by Nicole and her Wild Workout Wednesday link up. You can find her here at FitfulFocus.
One quick thought about food. I was starving all day long Saturday because this workout was pretty intense. After eating lunch and snacks at an afternoon birthday party my husband and I came home and I made Chicken Enchiladas from The Skinnytaste Cookbook. I modified the recipe a bit by using using chicken thighs and putting them in the crockpot covered with the home made enchilada sauce for a few hours. So yummy and these were well deserved after a busy day.
What’s your favorite type of workout cardio or weights?
Do you treat yourself to a good meal after an intense sweat session?