Fit Bit Friday 22
Hi Friends!
Happy Friday! I know I say this every week, but I am so looking forward to the weekend! Only 2 more weeks until the holidays start for me, and on that note, how scary is it that Christmas is only 15 days away!? I’ve got some festivities coming up this weekend, but you’ll hear all about that on Monday. For now, let’s get to Fit Bit Friday!
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Work It Out
The ladies in my spin class on Wednesday heard all about the lethal workout that I put myself through on Friday, and although it doesn’t look like much, it certainly left me sore for quite a while (hence the title!) One of my goals for this year was to be able to do 10 unassisted pull-ups and chin-ups, and to be honest, I haven’t been all that successful at tackling it. It soon occurred to me that I don’t particularly love practicing these, so obviously progress has been slow! However, there’s no time like the present, so I’ve been attacking this goal fast and furious.
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May I present you with…
The One That Left Angela Sore For 4 Days Workout
This workout is quick, but it’s a fierce one! You’ll need a chin-up bar, a bench or box, a skipping rope, and possibly a weighted plate or dumbell if you want to add a little extra challenge to the squats. Begin with the chin-up negatives, then work your way through the other exercises in the circuit, moving as quickly as you can to the next move. Chin-up negatives are definitely the toughest part of the circuit, but if they’re too challenging, you can use an assisted chin-up machine. You could also modify the move by doing an inverted pull-up while standing at a Smith machine bar (shown below).
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When you’ve completed all 4 exercises, take 1 minute to rest, then repeat for a total of 4 sets.
You might not feel it the day you do this workout, but I’d be willing to bet that your lats will be making noises the day after! 
Turn It Up
I came across this remix of Ellie Goulding’s Lights the other day and although the original version is a little overplayed on the XM stations I listen to, I really like this mix! It’s the Fear of Tigers Remix, and I’ve been listening to it during my runs all week. It makes a great tune for intervals – when the chorus picks up, so does your pace!
What do ya think?
Have A Read
- Playlists to help you pick up your pace – via Women’s Health
- 5 fun winter workouts that burn more calories than you think – via BlissTree
Ok, that’s all for me this week! I hope you have a lovely, relaxing weekend and before you go, here are my questions for today:
- Did you set any specific fitness goals for yourself this year? Have you been successful in meeting them?
- Are you a fan of box jumps? For the longest time I just couldn’t get both of my feet off the ground and jumping forward and upward at the same time. Mr Trainer used to have me practice them quite a bit and I can now proudly say that I’m leaps and bounds better than I used to be. (Pardon the pun, I really couldn’t resist!!!)
Skipping is actually such a great cardio burn…and it’s so fun! Box jumps are challenging too! Great workout and photos as usual! Happy Friday!
I always love the songs you pick! This is perfect for workouts
I really like the remix! Is it sad that I’ve never heard the original? I know, you must think I live in a box… sadly, I just stick to my ipod most of the time!
LOL! No I don’t think that at all! I probably wouldn’t have heard it either if I didn’t listen to the radio on the way to work!
Ha! My fitness goal this year was to do ONE chip-up! And I am SO CLOSE, I have worked my way up to only 30 pounds of assistance on the machine and only one resistance band when doing them at home. But I just can’t seem to pull myself up with no help! I still have a couple of weeks though.
LOVE the PDF, printed it out and will try it out next week.
Congrats Jenna!!! That’s still great progress – and to be fair, there are still 22 days left in the year so you’ve got plenty of time to practice! I have no idea how guys can do chin ups and pull ups so easily. I’m so glad you found the pdf useful. I’m actually in the process of converting all of my Fit Bit Fridays to that format, so soon you’ll be able to print them all. Have a great weekend!
I think it’s great to set fitness goals in the winter, especially with all the unhealthy eating we tend to do this time of year!
I love that you set a goal of doing 10! That is impressive
That Nike add is fantastic, so very very true!
Awesome workout!! I am definitely going to have to try this one. I loooooveeee box jumps. There aren’t many things I’m “good” at, but box jumps are one of the things I am good at. HAHA I love the pun at the end!
I love when people post playlists! Thanks!