TGIF, my friends! How was your week? I’m in an extra good mood this morning for multiple reasons:

  • My DIY-manicure lasted 5 DAYS without chipping, and it wasn’t shellac either. Side note: Does anyone else find that shellac dries out the skin around your nails? This happened on my most recent mani and I’m trying to figure out if it was just a one-off thing or perhaps another reason I should be striving for an all-green beauty routine.
  • Tomorrow I’m going hiking! Not intense hiking, but I’m planning to hit up one of my favourite trails with some friends. The thought of breathing in all that fresh air is already getting my endorphins going!
  • I’ve nearly finished my quarterly reporting for work, which probably sounds like the most boring thing EVER but all the more reason for it to be a win for the week!
  • Hot yoga this morning. All the bending. All the stretching. All the down dogs. Loosey goosey feels goooood.
  • Sunshine!!!! Yes, it has been sunny and gorgeous on a couple of days this week which meant walks to the beach and taking a bajillion photos tourist-style of the cherry blossoms here in Vancouver. You’d think I’d be used to seeing them in the spring having lived here 2 years now but they’re just soooooo beeauuuuutifulllll.
  • It’s Cinco de Mayo! We’re celebrating at work today, along with the birthday of one of my teammates so it should be a fun Friday.
Source: Pinterest

Source: Pinterest

With that, let’s chat fitness.

Work It Out

The routine I’ve got for you today is one that has potential to light up every muscle in your body and send your heart rate skyrocketing – it certainly did for me! Strength, power, cardio – you’ll hit them all here. It’s 3 rounds of 5 minutes, during which you’ve got to do as many rounds of each exercise pair as possible. When I first started doing workouts like these I always did so cautiously, but I kept finding myself at the end with energy left in the tank. Pacing is a great skill and proper technique should always be a priority, but make sure that you’re working hard throughout. 5 minutes is not a long time, so make the most of it!

The Knockout Total Body Workout

For this you’ll need a skipping rope, a set of dumbbells that you can push over your head (make the weight challenging) and a box or sturdy step. The workout starts and ends with a 1 mile run, but if you don’t have access to a treadmill and can’t run outside, feel free to swap for your cardio of choice. For three 5-minute blocks, do as many rounds of each exercise pair as you can. You’ll get 1 minute of rest between rounds, and if you’re pushing hard enough, you should want to savour every second!

Fitness Friday 293: The Knockout Total Body Workout - A head to toe AMRAP-style workout that covers strength, power and cardio all in a single sweat session. Get ready to watch your heart rate soar! Full workout and printable PDF via Eat Spin Run Repeat // @eatspinrunrpt

Click here to print/download the PDF.

Exercise notes

  • Dumbbell thrusters: Get into a stance just outside shoulder width and hold the dumbells on your shoulders. Lower into a squat, then push the dumbells straight up as you stand. Lower into another squat for the next rep.
  • Dumbbell burpees: Place a pair of dumbbells on the floor about shoulder-width apart. Grab the handles as you crouch down and hop your feet back (just like a regular burpee). Hop your feet back in and jump to stand, pulling the dumbbells up as you jump. (No need to push them over your head – just keep your arms by your sides.) Place them on the ground, keeping hands on handles as you get into your next rep.
  • Decline oblique push-ups: With your toes on the box and hands on the floor, set up in high plank position. Do a push up, then bring your left knee to right wrist, and back. Do another push-up, then do the same with your right knee, bringing it to your left wrist. Continue alternating. If this feels too hard, get rid of the box.
  • Triceps dips: Do these with your hands on the edge of the box, feet on the floor or elevated on another box/step.

Turn It Up

This week’s tune is the Tiesto Remix of Dancing on My Own by Calum Scott, and it’s a good one to cool down to after you finish the workout above. I know cool down music might not be at the top of your priority list, but I actually find that having a few chilled-out songs lined up helps make me want to stretch for longer. Grab a foam roller, mobility balls, a mat – whatever you like – and give it a try for yourself!

Can’t see the video? Click here.

Have A Read

Now let’s hear from you. What are your plans for this weekend?