Have you had a good week? I don’t know about you, but I’m LOVING that the sun is rising earlier these days. Even though my weekday runs are still done in the gym because it’s dark outside during my usual workout time, I’m considering switching things up on Fridays and heading out for a later one at about 6:30am. Getting out of the gym and out onto real roads has been such a welcomed change this month and I’m planning to take advantage of it as much as possible!
Having said all of that, this week’s Fit Bit Friday doesn’t have anything to do with running – get ready to lift!
Work It Out
When I’m pressed for time to squeeze in strength training, there are 4 main moves that I turn to: Pull-ups, push-ups, squats, and deadlifts. Why these 4? Because they’re multi-joint moves that require you to engage a ton of muscles, meaning that you can get a total body workout much faster than if you were to work the muscle groups in isolation. And while these moves may sound challenging (which they definitely are if you’ve got enough weight loaded up!), beginners can make modifications in order to do them too.
The Fit, Fast, 4-Move Workout
You’ll split the 4 moves into 2 pairs: Pushups and assisted pull-ups, followed by squats and deadlifts. Complete the pushups and assisted pull-ups first, then take an active recovery for a few minutes while you set up your bar for squats and deadlifts. I’ve included a couple of options in order to accommodate for different fitness levels and availability of equipment.
- If you’re unable to do a bunch of unassisted pull-ups (and I’m in that camp!) try using an assisted pull-up machine or thick bands to support your weight. Alternatively, this move could be swapped for lat pull-downs.
- To make the push-ups easier, drop to your knees or do them with hands planted on a surface that is higher than your feet, like the edge of a step. To make them harder, try putting both hands on the same medicine ball and performing your push-ups with your hands in this narrow-grip position.
- If you don’t have a squat rack available, use a barbell or dumbells placed at your shoulders. If you’re using dumbells and want to involve even more muscles, add an overhead press every time you stand, lowering the dumbells to your shoulders when you squat.
- Deadlifts can be done with a bar or dumbells. If you’re new to deadlifts or just need a refresher, here’s a video and explanation on how to do them properly. If you only have lighter weights available, you can still challenge yourself by using dumbells and performing a single-leg deadlift as shown here.
Turn It Up
By now you may have heard John Legend’s latest song, All of Me – it’s a really calm, relaxing tune and I kind of like to listen to it on my way home from work because it helps me unwind and de-stress. However, for those occasions when you’re looking for energizing and upbeat rather than calm and relaxing, the All of Me Remix ft. Tiesto will do the trick. At 5 minutes long with some great builds into the chorus, it’s well suited for a tempo run or speed intervals on the bike. Let me know what you think!
Have A Read
In honour of the Boston Marathon this past Monday, today’s reading is all Boston-themed. Enjoy!
- Shalane Flanagan sets the pace – Placing 7th with a time of 2:22, this amazing athlete is determined to get to #1 – via @RunnersWorld.com
- An appreciation of Meb Keflezighi – Learn more about how the winner of this year’s Boston Marathon got to where he is today. A truly inspiring story! – via RunnersWorld.com
- 5 tips for a stress-free marathon – via Huffington Post
- Last hard workout – how top runners round off their marathon training programs – via Running Times
And finally, if you haven’t entered my Tommie Copper giveaway yet, you still have until Sunday night at midnight EST!
Before you go, tell me…
- Are you racing this weekend? If so, I’m sending some speedy vibes your way! I’ll be racing an 8K on Saturday night, which will be an interesting experience since all the races I’ve ever done have been in the morning!
- Did you tune into any of the Boston Marathon coverage on Monday? Which athletes were you following, and were you particularly inspired by any?
- What are you up to this weekend?