Good morning friends!
How are you doing today? I’m so happy it’s finally Friday. Last weekend was super busy and I was already looking forward to this Friday before the work week began! Anything fun and exciting on your agenda? I’ll be catching up with one of my university friends for tea tomorrow, and the plan is to get some serious work done for my IIN program too. Oh, and a workout of course! Which brings me to our usual Friday feature… here you are, this week’s Fit Bit Friday!
Work It Out
This week’s routine focuses mainly on the muscles of your body that are responsible for pulling motions. Many of you are like me and sit at a desk from 9-5, and I’d be willing to bet that your posture is a little less than stellar by the end of the day. Therefore, it’s really important that we work to develop strength in our ‘pulling muscles’. I usually do 2 pull workouts for every 1 push workout (but not on consecutive days) and have found that this has really improved my posture over time. Check this one out to reap the same benefits for yourself!
The Power Pull Workout
***Disclaimer: As is the case 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.***
This routine consists of 5 superset pairs. For the first, you’ll do 10 pull-ups (assisted if necessary), immediately followed by 10 dumbell/kettlebell renegade rows. Take a short rest (about 1 minute for intermediate/advanced exercisers and up to 2 if you’re just starting out), then repeat twice more for a total of 3 sets. To keep your heart rate up, you’ll also do a quick cardio burst before you move on to the next superset pair. You’ve got a few moves to choose from, and they vary in intensity and impact – tuck jumps and jumping lunges are harder than the jumping jacks and speed squats. Pick whichever ones you like. The strength exercises zone in mainly on the muscles in the back, but I’ve thrown a couple in for hamstrings and abs, just for good measure.
Just in case you’re not familiar with some of these exercises, here are a couple of visual descriptions. Full descriptions are given in the printable version.
The lateral cable raise. Be careful not to raise your working arm above shoulder height, and lower back to the starting position with control.
The machine rear delt flye. You can also do this one without a machine, bending over and holding dumbells instead.
Renegade row. You can find a video demo of this move here.
Barbell bent-over row. Keep a tall back and squeeze shoulder blades together at the top of the motion.
When you’ve finished, be sure to stretch out your tired muscles, especially your lats and upper back, shoulders, hamstrings, glutes, and biceps.
Turn It Up
This week’s tune is one that I’ve used in spin classes for heavy uphill climbs. It’s not new – you’ve probably already heard Mercy by Duffy a bazillion times before, but I like bringing older tunes back, especially when they have amazing little rap intros like this one does!
Have A Read
- What to do at the Gym: Fitness Etiquette Questions Answered via Huffington Post
- The Best New Group Workouts via Fitbie. I’m happy to see Les Mills CXWORX in there!
Lastly, my questions for today:
- What’s your favourite old-school tune to work out to? Remixes of Journey’s Don’t Stop Believing never get old for me!
- Do you have any workout requests for next week’s Fit Bit Friday? Feel free to leave them in the comments section, or email me.