Fit Bit Friday 15
Happy Friday All!
Wow, the week’s finished already! I love that about Monday holidays. Just when you’re starting to feel the need for a break again, BOOM – it’s the weekend. No complaints here! This week’s Fit Bit Friday is inspired by a workout I did last weekend, and it was so great that I’m strongly considering doing it again tomorrow! Without further delay…
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Work It Out
If you’re like me, I’m sure you have a ton of things to do on the weekend and don’t really have time to be spending hours in the gym. With this in mind, I came up with a workout that covers your bases for cardio and strength, and if you spend a bit of time at the end stretching, you’ve got flexibility (also important!) covered too. Here’s how it works…
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The Weekend Warrior 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.***
You’ll perform 7 strength exercises in total, and each one will work several muscle groups for maximum calorie burn and effectiveness. After each exercise, you’ll immediately get into a cardio sequence of burpees, BOSU jumps, and mountain climbers. (A BOSU jump is just like a regular hop up onto a step with 2 feet, only you’re jumping from the floor onto the rounded side of the BOSU, using your core to stabilize.) The strength exercises are meant to be done at a slow to moderate pace, with weights challenging enough to make it difficult to squeeze out your last rep. The focus changes when you move into the cardio sequence because this part is meant to be done as fast as you can in order to spike your heart rate. Take only as much rest as you need before moving into the next strength exercise.
1. Dumbell Lunges -15 each side. Hold dumbells in each hand and lunge forward with your right leg. Return to starting position. You can finish all 15 on the right and then switch sides, or alternate legs for a total of 30 reps.
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10 burpees, 10 BOSU jumps, 30 mountain climbers
2. Squat to overhead dumbell press on BOSU – 12 reps. Stand on a BOSU with the rounded side facing down. Hold dumbells in your hands, arms bent, and dumbells positioned near the front of your shoulders. With feet planted as wide as possible on the BOSU, squat down to form a 90 degree angle at your knees. Push back up through your heels to standing, while raising your arms and pushing the dumbells overhead. Lower weights to shoulders and continue for remaining reps.
Like this, but on a BOSU!
10 burpees, 10 BOSU jumps, 30 mountain climbers
3. BOSU dumbell side lunge – 10 each side, 20 reps total. Stand to the right of a BOSU with rounded side facing up. Hold weights near shoulders (same as exercise above) or at sides. Lunge to the left, placing your left foot on the BOSU. Push off through the heel of that foot and return to standing. Complete all 10 reps on this side, then move to left of BOSU and complete 10 reps with right leg.
Again, like this but with a BOSU
10 burpees, 10 BOSU jumps, 30 mountain climbers
4. BOSU push-ups – 15 reps. Get into high plank position with hands positioned on the edges of a BOSU (rounded side down) just outside of shoulder-width apart. Complete 15 push-ups.
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10 burpees, 10 BOSU jumps, 30 mountain climbers
5. Cable squat-to-row – 12 reps. Stand facing a double cable machine with handle attachments placed around ribcage-height. Adjust weight to suit your fitness level. Stand a few feet away from the machine and pull cables so that weight is slightly off the stack. Arms should be fully extended in front of you. With feet just outside of shoulder width apart, squat down as you row the handles in towards your ribcage. Pause, then return to standing (keeping a slight knee bend) and extend your arms back to their starting position. Continue for 12 reps.
10 burpees, 10 BOSU jumps, 30 mountain climbers
6. Dumbell step-up to biceps curl – alternate legs, 20 reps total. Hold dumbells in each hand and face a step or bench. Starting with your left foot, step up onto the bench. Let the right foot follow, but don’t let it touch down. (Test out your balance here!) Standing only on your left foot, curl the dumbells by contracting your biceps. Lower the weights back to your sides with control, then step off the bench leading with your right foot. Continue for 10 reps on this side, then switch.
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10 burpees, 10 BOSU jumps, 30 mountain climbers
7. Roman chair knee/leg raises – 25 reps. You can do this either with legs fully extended throughout the motion, or with bent knees as shown below. Want to make it harder? Hold a weight plate or dumbell between your feet.
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10 burpees, 10 BOSU jumps, 30 mountain climbers
Don’t forget to finish off with a good stretch, and be sure to eat something within 30 mins in order to replenish your hard-worked muscles.
Turn It Up
This week’s tune shocked me initially when I found out who the artist behind it was. At first listen, I was sure it had to be some country singer. I heard it several times on XM Radio, but never caught the song introduction so I typed some of the lyrics into my phone and Googled it. To my amazement, I learned that it was Lady Gaga! I might be a little late to the party on this song because it’s still fairly new to me, but nevertheless, I think it’s great and deserves to be shared today!
Love it? Hate it? I still can’t figure out what her deal is with Nebraska since she’s from New York, but I still think it’s a catchy song and has a good beat. Whatd’ya think?
Have A Read
- 7 myths about your muscles – via Huffington Post
- If you’ve been watching the news this week, you might have heard about the woman who gave birth 7 hours after finishing the Chicago marathon. This was her 8th marathon, and the 2nd one that she has run while pregnant. Nothing like a little 26.2 mile stroll to get those contractions going, hey!? While I know that many people argue it’s crazy (and very possibly dangerous) to put a woman’s body through this much physical stress during pregnancy, I have to say that I totally admire her for actually finishing!
Questions for today:
- What’s your take on the running marathons while pregnant topic?
- For runner moms: How far into your pregnancies did you continue to run?
- And if you’re not feeling those questions.. what are you up to this weekend?
Alright, off to work I go! Have a fantastic day, friends!
Great reads! And song! I didn’t know Gaga sang that!
Love the little “Should I work out?” box. I printed it and stuck it in my day planner just to motivate myself on the days when I’m talking myself out of it! As to your question, I saw a women running the Boston who was about 6 mos pregnant. At first I thought, maybe she shouldn’t be doing that, but then I thought, hey, if she’s got the doctor’s okay and she can handle it – why not? Her shirt read “baby’s first marathon.”
That’s great! I hope it works as a motivator. I agree with you and taking a doctor’s advice on the race, and that’s such a cute shirt idea!
Love these workouts, thanks for giving me some great ideas for my weekend workouts! And after a rest day, it’s tougher for me to get back into the swing of things, but your little picture made me laugh and reminded me that this is what I have to do, and what I love to do. Getting out of the house is half the battle, but once I’m there I’m raring to go!
Hope you have a great weekend!
You’re so welcome! And I completely agree that just getting out of the house is the hardest part. Once the clothes and iPod are on, it can only get easier from there!
I’m sorry to say that I am not a lady gaga fan…I will listen to her music if it comes on the radio but won’t go out of my way to hear her songs.
I don’t see anything wrong with running a marathon while pregnant as long as the pregnancy is going ok and you have a doctors approval. Know your limits. I was very active up until the day I gave birth and that made for a very easy pregnancy and birth.
Thanks for commenting Dawn! I think you’re right about exercise making for an easier pregnancy. I have some fitness instructor friends who have said the same thing. I think whenever that day should come that I decide to have kids, I’ll be aiming to keep active for as long as possible. (Not sure I’ll be running marathons though – I’m thinking slightly lower impact!)
thanks for the strength training ideas, ang! i need to practise exercises that work several muscle groups at once – i tend to do one at a time.
the marathoner: i say we’re all experiements of one and if it was ok for her, that’s her choice. the only thing that bothers me in these types of media stories is the example she sets for others -> women who may try the same thing, and it may not be right for THEM. sensationalistic stories bug me.
happy almost-weekend!
Ah yes, I agree with you there – women that don’t listen to their own bodies because “if that woman did it, I can too” sort of thing. Good point Cathy. I hope you have a wonderful weekend!
Love the fitness flowchart! Great suggestions, Angela!
And that is another fantastic video from Lady Gaga! It seems like a country song to me!
Me too! That’s why I couldn’t believe it was her. Not bad for crossing genres if you ask me!
Great move suggestions – I can definitely use this list – and love the work out chart! hahaha!
can’t wait to go back and read about the myths and muscles! Thanks for sharing! TGIF
Well…you just reminded me I have to workout today
LOL! I love your tips, thank you!!
xxoo
My workout’s been so boring lately, thanks for the new ideas!
I love that workout! You know the Bosu and I have a relationship.
I think the pregnant runner is super hard core. I don’t know how I feel about it. If she and baby were healthy and okay then more power to her. I wouldn’t recommend it…but again…more power if she was able to!
Great workout ideas! I am a huge fan of doing squats on a BOSU ball and burpees!
Thanks for the reads too!
Phew, girl, this post packs a punch! I love the idea of a weekend warrior workout
Thanks Kiah!! Hope you enjoy it!
haha if you like that flow chart, check out this one. It’s been my screensaver at work forever: http://www.buzzfeed.com/peggy/should-i-have-a-cookie
Oh yes, this Lady Gaga song… she performed it on Opera on one of her last shows. Love it! She was in a HUGE shoe. <3 Lady Gaga something fierce. Hope you've had a great weekend!
LOL! Love the cookie flowchart. The bit about the ants made me laugh!