Hello there!

Happy Friday once again, and I hope you’ve had a fab week. This one has flown by for me, but it was pretty darn awesome. On Tuesday I celebrated my 1-year anniversary working at lululemon, and because my manager is just THE BEST, I’ve been smelling and staring at these beauties on my desk ever since:

1-year luluversary flowers

Stunning, right? There were several moments this week where I felt overwhelmingly grateful to be a part of the team I’m on, surrounded by so many talented and wonderful human beings every day. That’s true #joblove!

Moving along, I’m also super excited to get the weekend started. If you’ve followed the blog for several years, you may recall that every spring I attend a trade show hosted by the Canadian Health Food Association where I hunt for a whole bunch of upcoming health and wellness trends. The show is this weekend here in Vancouver so I’ll be spending a large chunk of my weekend taste testing and talking to brands about their new product innovations, then pulling together all the best bits to tell you about right here! I know most trade shows aren’t synonymous with fun, but this one is definitely that for me!

Work It Out

I’m switching things back this week from running to circuits. These days I’ve been getting a little bored with straight-up bike workouts, so the one I’ve got for you today mixes short intervals of cycling with strength exercises. It’ll keep your body guessing, get your heart rate pumping, and have you finishing with a fab endorphin high.

Source: Pinterest

Source: Pinterest

The Spin to Circuit Workout

Start with an easy cardio warm-up of your choice to get your muscles warm. Hop on the bike for the first 3-minute build, then perform the strength exercises in round 1 off the bike. Hop right back on, and do the same for the remaining rounds. When you finish, do some lighter cycling to bring your heart rate down, then foam roll.

Fitness Friday 289 - The Spin to Circuit Workout - This bike/strength combo will keep your body guessing and get your heart rate pumping. Prepare to feel an epic endorphin high! Full workout via Eat Spin Run Repeat // @eatspinrunrpt

Click here to print/download the PDF.

Exercise notes:

  • Walking lunges: Hold dumbells in each hand as you walk – the heavier, the better!
  • Bounding burpees: In the same space you used for your walking lunges, bound forward and land with feet just outside shoulder-width in a shallow squat. Hop back into plank pose and continue with a regular burpee. Instead of jumping straight up at the end, bound forward into your next rep.
  • Thrusters: Hold dumbells in each hand at your shoulders. Lower into a squat, then push them overhead as you rise. Lower them back to your shoulders as you lower into the squat of your next rep.
  • Wall balls: Hold a medicine ball or slam ball in your hands near your chest and face a wall. Lower into a squat and push the ball up, tossing it as high as you can to hit the wall. Catch it in your hands (again near your chest/face) and lower into another rep.
  • Renegade rows (15 per side): Get into high plank as if about to do a push-up, hands gripping dumbells under your shoulders. Alternating sides and keeping hips square to the ground, row each dumbell up to your ribcage. Lower back down with control and think about engaging your core and back.

Turn It Up

I don’t have a workout song for you, but what I DO have is something that will make you laugh. As a huge fan of James Corden’s Carpool Karaoke, I’ve been dying for a new episode to come out. Earlier this week he released this new one featuring basketball star Steph Curry, and it had me giggling pretty hard on Tuesday morning. I hope you enjoy it as much as I did!

Can’t see the video? Click here.

Have A Read

Now over to you! Tell me what you’re most excited about this weekend, and what the highlight of your week was.