Fit Bit Friday 54
Hi Friends!
Happy Friday! I’m currently en route to the Can Fit Pro Fitness Conference in Toronto with my bestie Sara and a few other lovely instructor friends of mine, and just like the Sea Wheeze last week, I’m beyond excited! Three full days of sweating, cycling, and lots of learning are ahead and I’m practically vibrating because Sara and I have been waiting for this since we registered in March! The conference is one of my favourite weekends of the year (and it just so happens to fall in the same month as my birthday, making it even more great) so expect a full recap on Monday morning. (If you’re interested, check out my older recaps from 2010 and 2011). Let’s get into today’s usual feature!
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Work It Out
For those of you participating, how are you doing with the August Summer Sizzler Challenge? Did we love last week’s workout (or love to hate, perhaps?!) I’ve got another beauty coming up for you today that incorporates some of the moves you’re already familiar with. Read on to find out more!
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August Summer Sizzler Challenge Part 4 – The Fab 15 Workout
Do this workout two to three times over the coming week, on non-consecutive days. It’s called the Fab 15 because you’ll do 15 reps of each exercise in the set. But don’t think you’re done once you’ve reached the last spiderman pushup in the set! As soon as you do, take 15-30s rest, and start again from the top. Count the number of sets you get through (as in, how many times can you do all 7 moves) in 15 minutes. Move quickly from one move to the next, and if your heart rate comes up and you get sweaty…. then you’re doing it right! Keep track of your sets and see if you can beat this number on the second and third days that you do the routine.
Once you’re finished, be sure to stretch out all of your ‘push’ muscles, especially your chest and shoulders. Ideally, on the days that you aren’t doing this workout, try to focus on ‘pull’ exercises that use your back muscles to balance out the work you did in the front. This will prevent your shoulders from rolling forwards and developing a hunched back!
Turn It Up
This week’s tune, Desperate Boys and Stupid Girls by Kimberly Caldwell, is one that I caught walking into the gym one morning, and I immediately ran to one of the TVs so I could see who it was. You know a song is good when it’s catchy enough to get my attention at 4:30am! If you see someone driving to work this morning jamming in her car and looking ridiculous…. it may be me. 
Have A Read
Even though the Olympics are finished, my Olympic fever continues for just one more Fit Bit Friday….
- Alanna Glassman shares 10 things she learned about motivation from Canada’s female Olympians – via Chatelaine
- 15 things you didn’t know about synchronized swimming – via Greatist
- The top 5 most WTF moments of the London 2012 Games during week 1 via Shape.com
- Living Like an Olympian - an insightful post from David B. Agus, M.D, on Huffington Post, on whether or not there’s a ‘magic formula’ for achieving peak physical health.
Alright, that’s all I’ve got! Before I leave you for the weekend, I want to know…
- If you read David B. Agus’ article, do you agree with what he’s saying?
- Have you entered my Love Grown Foods Giveaway yet? Get on it! You’ve got till midnight ET on Tuesday!
- What are YOU doing this weekend?
Thanks for posting the workout. Have fun this weekend! I’ll be at a wedding, and I’m looking forward to it.
Nothing on the calendar this weekend! I like it that way!!
oh my gosh, spiderman pushups are seriously the hardest thing to do on this planet.
have a blast at canfitpro, angela!! can’t wait to read all about it! i attended one year and it’s such a motivational and positive environment!
I really like the workout you posted
I’m going to try it out tomorrow!
I’m a new reader of your blog, and I saw in a previous post that you completed the seawheeze half marathon in a awesome time! Congrats!! I was there too but I didn’t end up running (even though I was registered) because I injured my knee back in the middle of June. I’m so inspired by how great of an athlete you are though… can’t wait to read your blog more often!
Aw I’m so sorry to hear about your knee Leanne! I admit, I was really scared that I’d have to back out of it too due to my Achilles tendinitis, but it healed up just in time for me to squeeze in 3 weekend long runs prior to the race. Good luck with the recovery. If there’s one thing I learned, it’s that time can be the greatest healer. If if helps, have a look at my Reflections on Recovery post. It took me a while to get through, but I think not being able to run made me stronger all-around. Thanks for stopping by!
Awesome workout! Very humbled after crawling through this for 3 sets. I don’t hate burpees anymore after doing the spiderman pushups!
Hahahaha!! I’m glad you enjoyed yourself! Stay tuned for part 5 of 5 this Friday. (No spiderman push-ups, I promise!)