It’s kind of blowing my mind that this is the 200th workout I’ve posted here on Eat Spin Run Repeat. In the words of Shaun T who has kicked my but in Insanity workouts many times, that is BUH.na-nas, yo.
It’s been a long week, and I don’t know about you but I’m ready for the weekend. My agenda includes a 4.5 hour ride tomorrow (my longest yet!), a long run on Sunday, some recipe creation, and if all goes according to plan, a trip to the beach to chill out and relax. It is summer, after all!
Work It Out
This week’s routine is quite possibly one of the simplest ones I’ve ever posted, but when done correctly is a total sweatfest. I got the idea from a magazine (and I can’t remember which one it was now) and adapted it into a quick strength training session that you could do post-cardio, or whenever you have less than 30 minutes to fit in a total-body workout.
The Minute to Win It No-Equipment Workout
Last week I asked you what some of your favourite strength and conditioning moves were, and two of the common responses were….. squats and burpees! So knowing that you guys love (or perhaps love to hate?) these two awesome exercises, I’ve stuffed this workout FULL of them.
You’ll begin by setting an interval timer to beep every minute. After starting the timer, do 1 squat and 1 burpee, then rest until the timer beeps at the end of the minute. (This will feel super easy, but don’t worry – it gets harder!) As soon as you hear that beep, do your squat-to-burpee combo twice, then rest. On the next beep, do a 3rd round, and keep adding on each minute until you can’t fit any more rounds into the 60 seconds. The idea is to do them as quickly as possible so that you can:
- maximize your rest time, and
- fit as many rounds as you can into the 60s.
Note: If you absolutely can’t stand squats and burpees, feel free to do this with whatever 2 exercises you like. Push-ups and plank jacks are also a good pair!
Turn It Up
Today’s tune is a little throwback to 2008 because I like listening to old workout songs when my current playlists start to feel a little stale. Going Wrong by Armin van Buuren was one of the songs on the first Les Mills RPM release I ever taught so I can’t listen to it without thinking about the cues I used to use while sitting on the bike at the front of the class. That feels like ages ago but the song is so full of energy, and it’s still a favourite of mine today.
Have A Read
- How to set up your triathlon transition area – via Training Peaks
- Open water swimming tips for beginners – via Competitor
- How to dodge a race day curve ball – via Ironman. Strategies for dealing with everything from cold and wind to last-minute race course modifications.
Now over to you!
- What’s an older workout song that still gets you pumped up today?
- What’s on tap for you this weekend?
Lastly, for those of you in the Vancouver area, the 5 Peaks Cypress Mountain trail race is next Saturday and I’ll be there volunteering on race morning. I’d love to see YOU there, so if you haven’t entered yet, be sure to enter the code ANGELA at the checkout to get $5 off your entry.