How are you on this fine Friday? This week has been so amazing weather-wise and I can’t wait to soak up some of it this weekend. Do you have anything fun planned? I’ve got a bestie’s birthday to attend, a CPR certification to renew, and a recipe to make that I’m about 99% sure will be a wild success – you’ll see it soon!
And now, over to this week’s edition of Fit Bit Friday!
Work It Out
As much as I love going to the gym to get my sweat on, sometimes it’s difficult to get myself there when the weather is warm and I’ve just finished an outdoor run. I arrive home all hot and sweaty after being outside, and the last thing I feel like doing is driving to the gym to lift weights. In fact, the only two things on my mind are rehydration and a shower! However, it’s important not to let strength training fall by the wayside, so today I’ve got a great at-home, almost-no-equipment-necessary workout for you. It incorporates cardio and strength moves, so even if it’s too hot to get outside, you can still crank your heart rate up. Can’t stand being indoors? Just find some bleachers and do your dips on one of the benches at the top. See? No excuses!
The Weekend Timesaver 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.***
The only equipment you need for this routine is a flight of stairs and a chair or a hard surface that you can use to do triceps dips. The chair should be placed somewhere at the top of the stairs – just be sure to place it far enough away from the stairs so you don’t fall down! Your goal is to complete each of the 8 rounds as fast as you can while still maintaining good form. Take about 30-45s rest between rounds (depending on your fitness level), and once you return to the bottom of the stairs each time, keep your body moving by pacing around or jogging on the spot. If you want to get a little competitive with yourself, try using a stopwatch to see if you can set a new PR the next time you try this workout. If you’re resting 30s between rounds, you’d need to subtract a total of 7×30 seconds, or 3.5 minutes in order to get your real ‘working’ time.
Note: You can make the push-ups harder by positioning your feet on the chair so that your body is in a declined position, or easier by placing your hands on the chair so that your body is in an inclined position.
Once you’ve finished, be sure to keep your legs moving a little longer until your heart rate returns to normal and you can easily carry on a conversation. Then rehydrate, shower, and be proud of yourself for finishing an awesome workout!
Turn It Up
This week’s tune, Rapture by Nadia Ali is a little old, but it’s one that I’ve been loving on my playlist recently. There are several remixes out there, and of them all, I like the Gareth Emery one the best. There are some great trance-y bits that work well for running sprints, or for quick-cadence drills in a spin class. Enjoy!
Have A Read
- Can too much cardio hurt your heart? via Greatist
- Black workout pants for any body type via Self.com
- How to build the perfect circuit workout via Huffington Post
Alright, let’s get to work so that we can enjoy the weekend! I’ll finish off with some questions for today:
- Who makes your go-to pair of workout pants?
- What are you most looking forward to this weekend?