Hey guys!

How has your week been? While still packed with lots of learning and new experiences in my new city, mine was definitely a whole lot more comfortable than last week. On Wednesday morning I went for my first swim workout since arriving in Vancouver, and it turned out to be quite the adventure.

The pool I chose is about a 15 minute drive from my house, and therefore isn’t quite as conveniently located as my previous one back in Ontario which was in the same building as my gym. It opens at 6am, which means you’ve gotta be super speedy at getting in and out if you (like me) need to make it there, swim for an hour or so, shower, get home, eat, then get to work on time.

At a very random 30m long, the pool also seems to be quite a popular one – so much so that I had to (and I know this is going to make me sound like a spoiled brat) share a lane with about 8 others who swam at very different paces. It also had jets at the end and along the side of the lane which made for some very awkward sideways swimming and near misses on my flip turns.

Fit Bit Friday 187: The Bench to Burpee Workout

I definitely took for granted nearly having an entire pool to myself at 5am back home, and while I know these are clearly first world problems I’m whining about, I couldn’t help but get a bit frustrated that morning. My plan is to cope for now, and try out two other pools that people have told me good things about once they’re finished their renovations.

In other training news, I’ve signed myself up for a women’s cycling clinic through a new friend at work, and I’m really looking forward to this starting up in May. As I mentioned last year when I was training for a duathlon, there’s a lot of room for my confidence to grow on the bike and this clinic sounds like an amazing opportunity to do just that!

Work It Out

With that bike and swim chat out of the way, I’ve got a new workout for you today that involves…. neither. (Good news for those of you that don’t dig cycling and swimming, hey?!) For this one, all you’ll need is a bench. If you’ve got some dumbbells or weight plates feel free to add them for extra resistance, but they’re totally not necessary.

This routine alternates a cardio-based move (burpees!) with strength moves that will challenge your whole body. Aim to go hard on the burpees (aside from the first set, which is more of a warm-up), but be sure to keep your form looking strong for the whole routine. Slow down to get the strength-based exercises right, and for the bench hop-overs, do these as fast as you feel comfortable.

The Bench to Burpee Workout

Perform the circuit below three times, resting 2-3 minutes at the end of each round. Move as quickly as you can from exercise to exercise, and modify as necessary for your fitness level. Use the recovery periods to rehydrate and get your heart rate down, but keep yourself moving – don’t just sit there and do nothing!

Fit Bit Friday 187 - The Bench to Burpee Workout

Click here to print the PDF.

Turn It Up

I was looking back over my playlists before writing this post, and I could have sworn that I’d shared today’s tune with you already but it appears not. Concrete Angel by Gareth Emery ft Christina Novelli has been remixed so many times, but I love the Craig Connelly version for steady long runs or bike sessions. It’s got a good driving beat, but it’s kinda chilled out at the same time. Enjoy!

Have A Read

Now it’s your turn! Tell me…

  • Any workout requests for upcoming weeks?
  • What’s on your fitness agenda this weekend?

Last but certainly not least, there’s a BIG party going down right here next week to celebrate a certain someone’s blog birthday…. and there might just be a great big giveaway too. See you on Monday! 🙂

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