What are you up to this weekend? I know those of you in the US are celebrating Memorial Day on Monday, so I hope all of you enjoy your extra day off. I’m really excited about hanging out with some friends that I haven’t seen in a while, as well as going for a lovely long run on Sunday morning. My next half marathon is just under a month away and lately I’ve been incorporating parts of the race route into my training. Right now my current nemesis is the uphill bit of the Burrard bridge (it makes me feel like I’m crawling), so that’s what I’m determined to get better at!
If running’s not your jam, don’t you worry – today’s workout isn’t a run (but if you need one, check out last week’s Fit Bit Friday.)
Work It Out
As the name implies, today’s workout is one you can do just about anywhere because it requires zero equipment. It’s perfect for days when you want to work your entire body, and because it combines strength and cardio, this one is a time saver as well.
The Sweat Anywhere Circuit Workout
Complete all 8 moves listed, one immediately after the other, with minimal/no rest in between. Once you get to the end of the list, take 1-2 minutes to recover, then repeat again 2 more times for a total of 3 rounds. Feel free to adjust exercises if needed in order to suit your fitness level. Aim to do the odd-numbered moves quickly to get your heart rate up, but slow down and focus on muscle contraction and form for the even-numbered moves. Descriptions are below.
180 degree squat jumps: Lower into a squat, then use your arms for momentum and jump up, turning right and rotating 180 degrees and landing in a squat again. (You should be facing the opposite direction to your first squat.) Continue by jumping up and turning again to the right. After 10 reps in that direction, switch and do 10 squat jumps turning to your left.
Inchworm push-ups: Start standing with feet shoulder-width apart. Walk your hands out on the floor in front of you into high plank. Do a push-up, then walk your hands back to your feet and stand. Repeat.
Skaters: Hop as long as you can from side to side like a speed skater, using your arms for momentum.
High plank shoulder taps: Start in high plank. Keeping hips square to the ground, lift your right hand and tap your left shoulder. Put it back on the ground and do the same with your left hand/right shoulder. Continue for 20/side.
Reverse lunge with hop: Start with feet shoulder width apart. Lunge back with your right foot, then reverse the movement and hop up as high as you can with your left foot, driving your right knee up to your chest. Complete all reps on this side, then switch sides.
High plank toe taps: Same as high plank shoulder taps, only you’ll cross your right hand to touch your left toes. (Note: You’ll need to lift your hips up to do this, but focus on keeping your core engaged as you twist from side to side.)
Twisting mountain climbers: Same as regular mountain climbers, except you’ll bring opposite knees to opposite hands.
Single-leg triceps dip: Set up as if you’re about to do a crab walk, weight supported in our feet and hands, knees bent, facing the ceiling. Lift right leg up to point to the ceiling and do 10 triceps dips. Switch legs so the left leg is pointing up, then do another 10 reps.
Turn It Up
This week’s tune is a recent Spotify discovery, and it’s the Lost Kings remix of Dreams by Life of Dillon. It’s uplifting, energizing and positive, and I’ve been running along to it all week. Unfortunately I can’t find the remix on Youtube, but if you’d like to give it a listen, here’s the Spotify version:
Have A Read
- How an Olympian uses social media to train better – via Mind Body Green
- Cop Sets World Record After Holding a Plank For 8 Hours, 1 Minute, and 1 Second – via PopSugar Fitness. My abs hurt just thinking about that.
- Preparing for your first cycling race of the year – via Training Peaks
Now over to you! Let’s hear:
- How will you be sweating this weekend?
- What was the highlight of your week?
Lastly, best of luck to anyone racing this weekend – I know there are a few of you who are doing the Ottawa Marathon/Half Marathon, so I’m sending alllllll the speedy vibes your way!