Hey there friends!
Happy Friday to you! I hope you’ve got some exciting things happening this weekend. I’m definitely looking forward to getting outside to take advantage of the gorgeous weather we’ve been having lately, and hopefully getting lots of relaxation time in!
Today I’m starting what I hope will become a regular series, a bit like my Try Something New Tuesday posts. I was doing some thinking earlier this week, and I figured since this blog is supposed to be as much about fitness as it is about food, there should be a regular fitness feature too.. don’t ya think? So that’s what’s happening today. Each Friday (unless I happen to have some other earth-shattering news to share with you), you can expect to find…
- A workout – all links to Fit Bit Friday workouts will be posted to the Workouts page
- A tune or two – either to work out to or just for your listening pleasure
- Links to a couple of posts or fitness-related articles that I think you should know about.
And of course I’m always up for suggestions, so if you have a particular workout you want to hear, or a song that you think is totally worthy of being blasted out of everyone’s speakers on a Friday, send it my way! (Click on the Contact tab above for my email address.)
So without further delay, let’s kick off the first Fit Bit Friday, shall we? Starting with…
This workout is one that you can do right.this.second because you don’t need any equipment at all! And what better way to pump yourself up for the weekend than a quick rush of exercise endorphins? This is a circuit-style workout that you can do as many times through as you have time for. I did all 7 exercises immediately after each other, then took a quick rest for about 30 seconds to grab water before getting back at it for 3 rounds total. The fun starts with some upper body work, and ends with some major lower body blasting – get ready for your legs to feel all jelly-like!
Super 7 Workout
***Disclaimer: As with all workouts posted on Eat Spin Run Repeat, please check with a medical professional before beginning any exercise program. I am not a certified personal trainer and all workouts found on my blog are based only on my own experience.***
Here are the moves:
- Spiderman push-up
- Mountain climbers
- Tricep dips
- Single-leg burpees
- Sumo squats
- Squat jumps
- Jumping lunges
… and here’s the breakdown of each one:
1. Spiderman push-up: Get into pushup/high plank position. As you lower your body down to the floor, bring your right knee towards your arms and try to touch it to your elbow. Return to the starting position by pushing back up and returning your right foot to the floor, then repeat on the other side. That’s 2 reps. Do 12 in total.
2. Mountain climbers: Go straight from your spiderman pushups into this exercise. Beginning in high plank position, keep our arms straight as you drive your knees up to your chest one at a time, alternating as quickly as you can. Do 30 reps while maintaining proper form.
3. Triceps dips: Find a bench, step, or other surface about 1-2 feet above the floor. With legs either extended or bent at the knees (as shown below) and hands supporting you on the edge of the bench, lower yourself down, bringing your butt closer to the floor. To prevent injury, don’t let the angle at your elbows become smaller than 90 degrees. At the bottom of the movement, squeeze your triceps to push yourself back up. Continue reps until you’ve done 12, and avoid leaning forward with your upper body because this will take the emphasis off of your triceps.
4. Single-leg burpees: This is the same as a regular burpee, but with only one leg supporting you. Begin in position A (below), with your right foot hovering above the ground. Shoot your left leg back as you bring the rest of your body into high plank pose (B). Push off with the toes of your left foot and bring your left knee up towards your chest (C). As quickly as you can, engage the muscles in your left leg and jump up, throwing your arms overhead to gain height and momentum (D). Your right foot should remain off the ground for all reps. Complete 8 reps on this side, then switch supporting legs and complete another 8 with your left foot off the ground.
Not quite there yet? Do regular burpees instead.
5. Sumo squats: Ok I lied – you might need a medicine ball, dumbell, or barbell for this, but you don’t really have to. Either holding a weighted object or just holding your hands out in front of you, bring your feet into a wide stance, wider than shoulder width, toes pointing outwards. If you’re holding a bar, ball, or dumbell, let it hang down towards the ground. (Alternatively, just keep holding your hands out in front of you). Squat down until your thighs are parallel with the floor (no lower!) then push through your heels to return yourself back to standing. Keep your knees slightly bent at the top of the squat, because locking them out takes the emphasis off of the muscles and puts it on the joints (not good!) Continue reps until you’ve done 16.
6. Squat jumps: Bring your feet into a shoulder-width stance and let your arms hang at your sides. Lower down into a squat (again, no lower than 90 degrees at your knee joint and keeping your knees aligned with your ankles on the way down). Immediately reverse the movement, exploding through your heels and throwing your arms up overhead, jumping off the ground. Land as softly as possible with bent knees, moving straight into your next rep. Continue until you’ve done 16.
7. Jumping lunges: Start off as you would if you were doing a lunge. With a long stance, lower down until your right knee forms a 90 degree angle, keeping it from moving in front of your ankle. (If this happens, take a longer stance). Keep your core engaged a you jump up off the ground, scissoring your legs so that the left one comes forward and right one goes back. Land in a lunge as softly as possible, then continue for a total of 16 reps without stopping. (Note: This is a higher impact exercise, so be careful if you have any knee issues or injuries.)
Crank It Up…
Ignoring the fact that I used to listen to Simple Plan when I was about 15 and their music reminds me of being a teenager, this song is such a good one for running! It’s super catchy, and Natasha Bedingfield is pretty awesome too.
Have a Read…
- Barefoot Running: Should you incorporate it into your training? via ThatsFit.ca
- 10 mental tricks to help you run better via RunnersWorld.com
Alrighty friends, I hope you have a wonderful weekend and I’ll see ya back here on Monday!