Hello from the Middle East!
How’s your week been? In case you missed Monday’s goal check-in post, I’m currently visiting my dad over in Bahrain, which is the small island where I grew up. It’s a quick holiday (I arrived on Thursday night and will be flying home on Wednesday), but nevertheless I plan to soak in as much of the warm weather, lounging by the pool, and tabbouleh as I possibly can.
Today we’ve got brunch scheduled at one of the best hotels on the island so I’m kicking off the morning with a solid workout in order to work up a good brunch appetite. Tomorrow morning I’ll be an eager spectator at Challenge Bahrain, and I’m super excited to watch both the age groupers and the pros as they tough it out on the course. For now though, let’s get our own workout on, shall we?
Work It Out
For this routine, I’ve divided the strength exercises into 2 groups – upper and lower body. You’ll do one upper body move, one lower body move, then a cardio-based exercise to get your heart rate up. There are 4 sets of exercises, and the goal is to do each set through 3 times, then recover while you gather your equipment for the next one.
You might wonder why there’s no rest in between rounds, and that’s because while you’re working your upper body, your lower will be resting and vice versa. Your heart rate will go up in the cardio-based exercise, but will come down in the upper/lower body exercises. This way, you’ll be constantly switching up the targeted muscle groups but still giving them a chance to recover while others are working. Get it? Ok, let’s go!
The Total Body Winter Sizzler Workout
Perform each set 3x through with with 2-3 mins rest at the end (after you complete each of A, B, C, and D). If this isn’t enough time, feel free to take what you need in order to adjust for your fitness level. Don’t forget to cool down and stretch out at the end, and drink plenty of water as you work through the circuits.
Turn It Up
It’s officially December, and I hope you’re not already tired of Christmas songs at the mall because I’ve got plenty to share with you! This week’s pick is All I Want For Christmas by The Newsboys. There are SO many versions of this song with one of my faves being Mariah Carey’s, but I really like this one too!
Have A Read
- How to stay injury-free on the treadmill this winter – via Runners World
- 7 Fast, Fun Exercise Routines You Can Do At Home – via Mind Body Green
- Your Indoor Trainer: To Use But Not Abuse – via Training Peaks. A great article for those of you looking to bring your bike training indoors for the winter
Now before you go, tell me…
- What’s your favourite Christmas song?
- What are you looking forward to most this weekend?