Happy Friday! I hope you’ve had a wonderful week. Any fun things lined up for the weekend? In addition to my last long run before the Scotiabank Vancouver Half Marathon next Sunday, I’m heading out for my first Grouse Grind of the year tomorrow morning. For those that haven’t heard of it before, the Grouse Grind is a pretty famous climb near Vancouver on Grouse Mountain. There’s a trail that goes all the way up to the top, and a gondola that brings you back down. Despite having lived here for over a year, I’ve only ever done the Grind once so this one feels long overdue.
Moving right along…
Work It Out
Get read to give your legs some action and get your heart rate up with this one. Today’s routine is a pyramid-style circuit that specifically focuses on the legs, but also mixes in a few compound high-energy moves to give you a total body workout. You can do it pretty much anywhere with no equipment required, but if you’re really up for a challenge, feel free to add some weights for the squats, lunges and wall sit.
The Pins to Kill Circuit Workout
Warm up with 5-10 minutes of easy cardio. Complete the exercises shown below, working from 10 reps of burpees all the way up to a 60s wall sit. Then work your way back down the pyramid. Rest for 1-2 minutes depending on your fitness level, then repeat from the beginning 2-3 more times depending on how much time you have.
Turn It Up
Lately I’ve been digging songs that remind me of the days I used to teach spin, and one of those is Only One Too by Jewel. (Yes, Jewel from the 90s that I used to listen to when I was 10.) It used to be on one of the Les Mills RPM releases that I defaulted to a LOT because the choreography was easy to remember, and while refreshing my playlist last week I looked for a few remixes. The one that was on the Les Mills RPM release was the Lenny B Club Mix (video below), but the one I liked most (the Stonebridge Club Remix) is only on Spotify so I’ve embedded that too.
Have A Read
- Partner exercises you’ll want to do with a friend – via Shape
- How unstructured runs can make you faster – via Runner’s World
- The best strength moves you can do with a foam roller – via Greatist
So tell me…
- Any good throwback jams on your playlists these days?
- Let me know if you have workouts requests for the upcoming weeks and I’ll do my best to come up with something for ya. ?
Have a great weekend, and check back here next week… there are LOTS of giveaways happening and you won’t want to miss out!