Hey there friends!
Happy Friday! After a crazy busy week at work, I’m ridiculously excited to be kicking the weekend off early. I don’t have a ton of holidays planned for this summer as I’m banking up as much as I can for my trip to Australia next spring, but lately my body and brain have been screaming for a rest. After taking my G driving test this afternoon (yiiiikes) I’m off to the spa for a massage. I can’t wait!
On to the real subject of today’s post: Fit Bit Friday #2! If you missed the first Fit Bit Friday, you can find it here.
Work It Out
You’ll soon understand why I’ve given this workout the title it has – your legs WILL feel like jelly when you’re finished! One of my lovely readers, Sammyjoe, commented on the last Fit Bit Friday and asked for a workout that incorporated a skipping rope. I’ve worked it into this one because I think skipping is a super-simple way to get your heart pumping. It’s also really fun, and I bet many of you haven’t busted out a skipping rope since you were a kid so go find one and hop to it!
The Legs-Like-Jelly Workout
Perform the skipping set, then go on to the 5 strength exercises, moving as quickly as you can between each. When you’ve finished the jumping lunges, take 1-2 minutes to rest and grab water. (Take a little longer if you’re a beginner). Then, grab the skipping rope and repeat the entire thing again. If you want to measure your progress, you could try doing this workout on non-consecutive days, adding another round each time.
***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.***
First, get your heart rate up with a skipping rope:
- 20 double-leg jumps
- 10 left leg jumps
- 10 right leg jumps
- 20 double leg jumps
Now get ready to work your lower bod! (Descriptions below)
- Single-leg dumbell deadlift (10 each side)
- Split squats (10 each side)
- Squat jumps (15 total)
- Pendulum lunges (10 each side)
- Jumping lunges (20 reps total)
Single-leg dumbell deadlift: Stand holding a dumbell in each hand with an overhand grip, arms hanging in front of your body, palms facing you. Using your left leg to support yourself, keep your back straight and lean forward with your torso, lowering the weights down towards the ground. As you do this, keep your right leg straight and extend it out behind you. At the bottom of the move, your left leg, torso, and extended right leg should form a T shape.
Slowly return to standing but don’t rest your right leg yet. Continue for 9 reps using your left leg to support you, then switch sides.
Split squats: Position a bench or box about 1-2 feet behind you. Hold a dumbell in each hand, setting up exactly as described above for the single leg dumbell deadlift. Rather than hovering your right leg above the ground, place the top of your right foot on the top of the bench. Step your left foot out a little if necessary to elongate your stance. Keep the dumbells hanging at your sides as you lunge downward, pushing your weight into your left (forward) heel. Your left knee shouldn’t come any further forward than your left toes. (Safety first!) Push back up through your left heel, and continue for a total of 10 reps on this side. Switch legs, positioning the top of your left foot on the bench, and repeat for 10 more reps.
Squat jumps: Start with a stance wider than shoulder width apart, toes pointed slightly outward. Squat down (weight in your heels), then explode up as high as you can. Land softly in a squat, again with your weight in your heels. Explode upward again, throwing your hands forward/up to help you gain momentum. Repeat for a total of 15 jumps.
Pendulum lunges: Bright right leg forward into a forward lunge, then swing it backward into a backward lunge. That’s 1. Repeat 9 more times on right leg, and switch sides to perform 10 reps with your left leg.
Jumping lunges: Begin in a lunging position, making sure not to let your front knee go any further forward than your front toes. Lower down to the bottom of the lunge, then immediately push off the ground with your feet to jump up. In the air, bring your back leg forward and send the front leg back (position B below). Land softly in a lunge, and continue alternating until you’ve done a total of 20 jumps. Try to do this as quickly as possible, but make sure you’re maintaining good form.
Don’t forget to stretch!
Crank It Up
This week’s jam comes courtesy of Coldplay. I used to think that their music was mellow and kind of depressing, but this song is the total opposite! It’s currently one of my favourites for long runs… or just listening to, ya know, whenever.
Have A Read
I’ve just got one article to share with you this week because this one is a little long, but it totally fits in with the Legs-Like-Jelly workout and I can’t wait to hear what you think of it.
- The Insanity Workout: Is This Workout Completely Insane? via Fitbie. Jumping rope, squat jumps, and jumping lunges – this article talks about all of these things! I’ve never done the Insanity Workout, but I’ve read several reviews about it. Lately, I’ve been considering new ways to mix up my fitness regime, and while I’ve never been into DVD workouts, I’m intrigued by things like Insanity, Turbo Fire, and P90X. The general consensus of this article is to be careful with Insanity – it’s certainly not for the first-time exerciser. But I want to know what you think. If you’ve tried it, did you see results? What did you love/hate? If you haven’t tried Insanity, would you consider it? Do you think it’s safe?
Finally, a few more questions for today:
- What was your favourite recess activity when you were in primary school? I was mostly into soccer and basketball. As far as jump ropes go, I was terrible at those games where you have to run in and start jumping in the already-swinging rope. Solo-skipper here!
- Any big exciting plans this weekend? Let’s hear ‘em!