Good morning friends!
Happy Friday to all of you! Phew, I know it’s been a short week for us Canadians since we had Monday off, but the last couple of weeks at work have been crazy so I’m dying for 5pm tonight! I’m so glad you enjoyed yesterday’s post on Clean Start. If you’re looking for more recipes, check out the ones on Terry’s website. I’ve already got my eye on a few for this weekend!
I mentioned on Tuesday that one of my goals for August is to totally mix up my fitness regime by adding a few new things to the mix, and so far I’ve been all over it. Workouts this week have gone really really well, and my core is still screaming (in a good way of course) from the circuits I put it through earlier this week. For Fit Bit Friday #5, I’ve got one of those routines for you.
Work It Out
For this circuit, you only need a stability ball and a medicine ball. No medicine ball? No worries. It’s only required for one exercise, and you can easily sub it out for another ball or unstable object. You’ll probably be more comfortable if you have a mat nearby, but a carpeted surface should be fine too.
After completing the first exercise listed, move immediately onto the second without resting. Exercises 3 and 5 should be done as fast as possible while still maintaining good form, but take your time on the others and ensure that you are actively contracting the working muscles. This workout engages several muscle groups, but the core is involved the entire time.
After completing all 6 exercises, take 30 to 60s rest and repeat 4 times. This should take approximately 20 minutes, but try timing yourself and aim to beat that time on your next attempt!
The Fat Blasting 400 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.***
If you’re wondering about the ’400′, I’ve chosen this title because you’ll have completed a total of 400 reps by the time you run through the circuit 4 times. Rest 30-60s between rounds, and be sure to stay hydrated throughout.
- Single-leg elevated push-up – 10 total (5 on right leg, 5 on left leg)
- Lying supine leg lifts – 15 total
- Squat-to-plank – 10 total
- Supine leg ball pass – 10 total
- Crossover mountain climbers – 30 total (alternating, 15 each side)
- Stability ball crunches – 25 reps
Breaking down the moves…
Single-leg elevated push-up - Get into push-up pose, with the medicine ball positioned under one of your feet. Perform 5 pushups, then move the ball over to the other foot and complete 5 more. Keep your neck in a neutral position and focus on keeping your elbows tucked, not pointing directly out to the sides. 10 total (5 on right leg, 5 on left leg)
***Bonus: Too easy? Try using a larger ball (your stability ball, for example), and keeping the other foot elevated, as shown below.***
Lying leg lifts - Lay on your back on a mat with arms extended and placed underneath you, hands under your hips. Keeping your lower back flat against the floor and your legs as straight as possible, lift them until perpendicular (that’s 90 degrees for all of you who haven’t done math in a while!) to the floor. Lower slowly (key word there: slowly!!) until your heels are hovering about 1 inch from the ground. Lift again, and continue this motion until you’ve completed 15 reps.
Squat-to-plank - These are a bit like half-burpees. Stand with feet just outside shoulder width apart, arms extended in front of you for balance. Squat as if you’re about to sit down in a chair, and when your legs form a 90 degree angle at your knees, place your hands on the floor, just inside your feet. Lift your hips as you shoot your legs back into high plank pose. Hop your legs back in, just outside your hands, then return to standing. Continue as fast as you can for 10 reps. NOTE: Your feet should be wider in the squat portion of the exercise than in the image below.
***Bonus: Make this tougher by adding in a pushup when you’re in plank, or by jumping up as high as you can when you return to standing.***
Supine leg ball pass - Lay on a mat on your back with a stability ball in your hands, arms and legs extended in a straight line on the floor. Lift your arms, legs, and shoulders off the ground forming a V-shape. As you do this, pass the ball to your feet, and lower your legs. Continue passing back and forth until you’ve completed 10 passes.
Crossover mountain climbers - Get into high plank position with your hands on top of a stability ball. Using your core to stabilize, draw your right knee in and try to get it as close as you can to your left hand. Return it to the starting position, and repeat on the left. Do this as fast as you can with good form until you’ve completed 30 in total (alternating, 15 each side).
Stability ball crunches - Nothing fancy here – a regular stability ball crunch. To make it more difficult, hold a weight across your chest or position the ball further down towards your hips (as opposed to higher on your back). Perform 25 reps, actively contracting abs each time.
Turn It Up
Were you a Lifehouse fan when their song Hanging by a Moment came on the radio approximately 5 times an hour? I was, and I loved it. Overplayed? What do you mean overplayed? It was awesome! Anyways, the teenage me loved Lifehouse, and the me-in-my-20s still does, especially since they released their latest album. Lifehouse songs aren’t usually workout jams, but if there’s one thing I love Youtube for, it’s remixes. So here you are, an amped-up remix of All In!
Have a Read
Here’s your mini-roundup of some fitness news this week!
- 10 fitness mistakes women make from Shape.com
- 18 secrets of the super motivated from Self.com
- Running Safely in Hot Weather from Running Planet. I had a ridiculously hot run on Monday so this article really stood out to me this week. Check it for recommended hydration guidelines, and how to recognize, deal with, and prevent heat-related illnesses.
Alright guys, that’s all I’ve got! Before you head off, tell me…
- What’s one healthy choice you’ll be making for your health this weekend?
- Any workout requests for the next Fit Bit Friday?
- Current favourite all-over toning move? Right now I’m loving the burpee – nothing fancy but it gets me every time!
Have a fantastic weekend and I’ll see you back here bright and early on Monday morning!