Happy Good Friday and long weekend to you. 🙂 I hope you’re enjoying a nice easy start to the morning so far and have plenty of fun lined up for the weekend. I’ve got a wedding to attend, a green juice date, I’m planning to make my post-neck injury return to Crossfit (finally!!!), and there’s a few other festivities lined up as well. On that note, thank you SO much for all of your kind words on my Instagram post earlier this week. Being sidelined with injuries sucks, but I know many of you have been there too, and it helps to have such a supportive community out there.
Moving right along…
Work It Out
This week’s routine consists of two exercises which happen to be faves because of their effectiveness: squats and skipping. You might be thinking ‘well that sounds boring and basic’, and yes, I realize it’s not the most earth-shatteringly exciting combo. However, I’m all about doing what works and what’s efficient, and these two moves are exactly that. They work your whole body and contribute towards some killer core definition – no crunches required.
In addition to the skipping portions being great for developing cardiovascular fitness, this is also a great workout to use as a test of your strength. Track the weight you use for your squats (always prioritizing good form first, of course), and give it a try 2-3 times per week. After a couple weeks, I’m sure you’ll notice that you’re able to lift more, and that’s super rewarding!
The Squat Pyramid Workout
Start with a 5-10 minute dynamic warm-up, including a few air squats before you add weight to the bar. Work through the progression below, adding weight and decreasing reps until you get to the top of the pyramid. Aim to add anywhere between 10-20lbs with each increase, working up towards a very heavy effort. Rest briefly (30-60s) after each squat/skip combo, or as long as you need to adjust the weight plates.
Turn It Up
Spotify’s Discover feature has been uncovering some absolute gems for me lately, including this week’s tune which is the Jay Hardway Remix of Runaways by Sam Feldt + Deepend ft Teemu. (What a mouthful!) This is an awesome one for cardio workouts, full of energy to help you push through intervals or tempo efforts.
Can’t see the video? Click here.
Have A Read
- How to watch the 2017 Boston Marathon (because it’s happening on Monday!) – via Competitor. And, if you’re running the race, GOOD LUCK! I’m sending you the speediest of speedy vibes. 😉
- What is Crossfit anyway? – via Mind Body Green
- The future of adventure is female – via Outside Online. This month, Outside Online teamed up with REI to feature some of the most badass, trail-blazing (literally) female athletes in sport in their all-women issue. Definitely worth checking out!
Now lets hear from you… what are your plans for the long weekend?