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!
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.
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).
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!!!)