Well hello there!
How are ya today? Who’s ready for another weekend? Meee! This week wasn’t an overly stressful one but I always appreciate knowing I’ve got a couple of days ahead to spend as I please. Thank you all so much for your wonderful feedback and comments on my new health coaching site. I’m really excited about it and hope to be able to work with as many of you as possible. Feel free to contact me via this form, and if you haven’t yet checked out what’s on offer, you can read about my services here.
Ready for Fit Bit Friday? Here’s what’s going down in the gym this week.
Work It Out
Since I’m still not able to run or do any exercise that places a lot of impact on my right heel (goodbye squat jumps…. although I can’t say I really miss them!!), I’ve been working on strength circuits that incorporate a little bit of low impact but high intensity cardio. This week’s workout is one of them, and I completed it for the first time on Tuesday. Your heart rate will come up in circuit one, whereas circuit 2 has more of a strength focus. (If you like planks, wait till you see what’s coming!)
The Double Whammy Circuit Workout
For this routine, you’ll need a kettlebell, a set of dumbells, a barbell, and a medicine ball or stability ball. Youll do 3 sets of circuit 1, resting 1 minute in between, then 3 sets of circuit 2. The first circuit incorporates 2 types of kettlebell swings, one with double arms, and the other with alternating single arms. These swings are meant to be done with maximum power, swinging the kettlebells with control and pushing through the upward motion by generating power in your feet, legs, glutes, hips, and core. (Note – you’re not trying to do a whole lot with your arms!) The swings are the short cardio bursts in circuit 1, and I’ve thrown a few strength moves in between to work the biceps and triceps.
Circuit 2 also attacks the bis and tris, but the star move is the plank, which I know we all love to hate. The first round is the most challenging, so if you can get through it, you should be good to go for rounds 2 and 3!
Be sure to stretch your biceps and triceps really well, as well as muscles that have supported these moves including those in your shoulders, upper and lower back. And don’t forget to drink water!
Turn It Up
Normally I keep things pretty religion-neutral on the blog, but I just couldn’t help but share this song, This Life, by MercyMe. It has a fantastic beat to it and the builds into the choruses make me want to absolutely pound it out on whatever piece of cardio equipment I happen to be on.
How’s that for a feel good song?
Have A Read
- IT Band Issues: 4 yoga poses to help you out – via FitSugar
- 50 awesome pre and post workout snacks – via Greatist
Now, tell me…
- What are you looking forward to this weekend?
- What are some of your favourite moves when you’re looking for low impact but high intensity?
Have a relaxing, fun-filled weekend friends, and I’ll see ya back here on Monday!