Happy last-day-of-February! Do you have any fun plans in the works for this weekend? I’ve got a few things happening – a lunch date with one of my friends, a run, some work for some of my health coaching clients, and hopefully some kitchen creations too. Oh, and a trip to David’s tea. I’m running dangerously low and I’m getting anxious about it!
Work It Out
It used to be that I’d isolate a couple of muscle groups and train them on separate days – for example, there was ‘leg day’, ‘arm day’, ‘shoulders day’, etc. While this can be a good approach if you’ve got lots of time, it’s more time-efficient to incorporate multi-joint moves (that is, exercises that incorporate more than one joint and muscle group). That’s exactly what I’ve done with today’s routine, which consists of 8 bodyweight-based cardio and strength moves that work your whole bod.
The Not-So-Easy 8 Total Body Workout
For this routine, you’ll need at least one set of dumbells, kettlebells, or weight plates – use whatever you have available. You can use the same weight for all the moves, or pick heavier ones for the lunges and squats. Start with the 3-minute warm up of high knees, jumping jacks and skaters to get your heart rate up and muscles warm. Then move through each pair of moves twice, resting 1 minute after each set. The first move in each pair is strength based and can be done at regular/slow pace. The second is a cardio move intended to get your heart rate up, so make sure you’re doing them as fast as you can while still maintaining good form.
Turn It Up
Not long ago, I wasn’t a huge fan of Lorde, the 17-year old New Zealand singer/songwriter that you’ve probably heard a lot of if you listen to the radio. I’d seen a photo of her posted on Instagram looking all frowny and unhappy, and her song ‘Royals’ wasn’t one I fell in love with. However, her other big hit, Team, is more my style. The original version is pretty chilled out, but this Justin Jackson remix picks the beat up a notch and transforms the song into an energizing one for the gym.
Oh and if you’re wondering, her full name is Ella Marija Lani Yelich-O’Connor – no wonder she opted for a shorter one!
Have A Read
- The 27 best alternative gyms in America – via Greatist. These look amazing and I want to visit them all!
- Overcoming nerves before a big workout – via Competitor Running
- Are you doing your chaturanga correctly? – via Shape.com
So tell me…
- Do you prefer total body workouts, or ones that isolate a couple of muscle groups?
- Any new workout requests? Feel free to throw them at me and you might see them answered next week!