Happy Friday friends! This weekend is the first in three weeks that hasn’t involved packing up suitcases, and I’m so excited to spend some time in my kitchen! I’ve got a couple of get-togethers with friends tomorrow but apart from that, I’ve got some serious chill-out time planned. If you wondered why you didn’t get a post from me in your reader or inbox yesterday, you may have missed this message on Tuesday. Have a quick read, then come back because we’ve got a Fit Bit Friday to discuss!
Work It Out
This week is the last workout in my August Summer Sizzler Challenge, and I hope you’ve been enjoying them so far. Several of you have given me some awesome feedback, including lots of ‘hurts-so-good’ comments, which I like to hear! Keep em coming and feel free to let me know what you’d like to see incorporated in future workouts.
August Summer Sizzler Challenge Workout Part 5: The Barbell Blitz
In the following routine, you’ll do a 7-part circuit three times, resting for 1 minute at the end of each round. The only piece of equipment you’ll need for this is a barbell, plus a BOSU or something similar for the modifications. You may want to have a couple of barbells so that you can use heavier weights for the lower body dominant exercises. For the first round, you’ll do 30s of each move, performing as many reps as you can within that time. After resting for 1 minute at the end of the circuit, repeat it from the top but perform each move for 45s. Repeat once more, this time for 60s per move. While the focus is on doing as many reps as you can (with the exception of the ab roll-outs, which can be done slowly), be sure not to compromise form for speed. Safety first!
You’ve probably got a good idea of what the moves look like, but here’s a little break-down. There are also brief descriptions in the image and PDF above.
Barbell uneven squats – the image below shows the non-barbell option, but your barbell goes over the back of your shoulders in this workout.
Barbell alternating lunges - Weight in the front foot should be in your heel.
Barbell overhead push-press – be sure to bend at the knees in order to support your back and gain power to help you push up.
Bent-over barbell row - as shown below, but with an underhand grip.
Barbell bench press
Barbell ab roll-out – the image below shows the roll-out being done on a mat, but if you want to add a little extra instability, try it kneeling on a BOSU (round side up).
Turn It Up
I gave you guys a boatload of songs (well, actually more like a half marathon’s worth of songs) earlier this month, but I have a few more that I came across recently and they’ve been on my playlists this week. Any other Pitbull fans out there? I’ll be honest when I say I’m not a huge R&B/rap fan, but I DO like a bit of Pitbull from time to time. (Example: International Love with Chris Brown). He’s featured in a new one, We Run The Night by Havana, and it’s a great all-around workout tune, whether you’re doing cardio or weights. Pitbull tends to be a fan of four letter words, so I’ve opted to give you the squeaky clean video today rather than the official one. Here it is!
Have A Read
- Are you training for a marathon or half marathon and trying to figure out how to tote your mid-run snacks along? Check out this video from RunnersWorld.com for some easy on-the-run fuel storage ideas.
- 10 tips for running better and recovering faster from Run.com
- 25 deceiving exercises that tone more than you think from Shape.com
Alright, that’s all! I hope you guys have enjoyed the August Summer Sizzler Challenge, and stay tuned next Friday because I’ve got a new one for September! Before you go, tell me…
- What workouts are on your radar this weekend?
- What are you doing on this last weekend of August?