Race weekend is heeeeeeeeerrre (said in my best Oprah voice) once again! While my stomach is already doing a bit of flip flopping over the prospect of potentially running a PR this weekend, I’m more excited than anything for this little weekend getaway. Races are always more fun with friends, and for this one I’ll be joined by Jess. Also very exciting is that Kathrine Switzer, the first woman ever to run the Boston Marathon, will be at this race and if the stars align, maybe I’ll get to meet her too!
Now, for this week’s workout. I’ve got a strength-based one lined up for you, and as the title of this post implies, yes, it will only take you 20 minutes.
Work It Out
On Monday’s post about my goals for June, I said that I’d like to focus on getting my upper body more involved in my workouts because right now, it’s mostly my lower body that’s having all the fun! I often have between 15 and 30 minutes to strength train after I finish my cardio of choice each day, and rather than stretching out and calling it quits in favour of an early shower (which admittedly, has happened a few times over the past couple of weeks), I’m creating some quick yet effective strength circuits to do in this amount of time. I took the one I’m about to share with you for a test drive on Monday, and my arms were definitely feeling it the next morning!
The 20-Minute Upper Body Blitz Workout
For this routine, you’ll need a few sets of dumbells and a bench that you can adjust the incline on. I’ve indicated in the dumbells column how they should feel – lighter, medium, or heavy. Ensure that you pick ones that allow you to complete the moves with good form, but still challenge you towards the last couple of reps. The instructions are simple: Perform the circuit as many times through as you can in 20 minutes, resting only when you need to. BUT don’t sacrifice form for speed – make sure the reps towards the end are done correctly, because swinging weights around and not moving through a complete range of motion is not only unsafe, but ineffective too.
Got it? Let’s go!
Turn It Up
This week’s featured tune is one that I’ve got right at the very beginning of my race playlist for this weekend because of its positive, feel-good beat. One of the things I don’t want to make the mistake of doing is starting out too fast, and I find that if my music that has more of a relaxed vibe (as opposed to, say, techno), I hit my stride and settle into my pace more easily. The Native album by OneRepublic is one that I’m totally obsessed, and it’s more so the songs that aren’t on the radio that I enjoy. (Having said that, Counting Stars and I Lose Myself are still good too.) So here you go, it’s Life In Colour by OneRepublic. Enjoy!
Have A Read
- 9 habits of people with a healthy relationship to exercise – via Huffington Post
- How to run your best half marathon ever – via Greatist
- Open Water Swimming Tips from the Pros – via Triathlon.Competitor.com
Alright guys, that’s all for me! I hope you have a wonderful weekend, and I’ll see ya back here on Monday!