Happy FitFriday everyone! If you are a long term reader, you will notice we changed from Fitness Friday to #fitfriday. I hope you join us and link any healthy living posts you might have for today! I think Fridays are for Fitness and I love sharing my workouts and getting everyone’s feedback. Grab the button and join in!
I joined the Holiday Sweat Challenge with SweatGuru and Run to the Finish to help me stay on track during the holiday season. Have you signed up? There are a ton of great prizes and an online group to keep you motivated. There are also workouts that will be posted for the group to see. Let me know if you sign up, I’d love to connect. If you are interested, you can sign up here. If you mention me in your sign up I’m eligible for a pirze – so I’d appreciate it 🙂
To keep you motivated until then, I’m posting a great workout that targets your triceps and legs! It’s a high intensity workout, that is done in 20 second intervals for 15 minutes. I did this on Wednesday afternoon during lunch and it was a welcomed distraction from my day. Sugar, my oldest dog, has a brain tumor and has really been sick the past few weeks. I love going to the gym and dedicating my workout to her (which is something that we are encouraged to do in yoga). It makes me push through the last few seconds when I’m tired and makes me smile when I come home and she’s doing well! Any and all kind thoughts are appreciated.
To do this workout, I used a weighted body bar, but you could easily use dumbbells.
Pulse, pulse jump lunges – Start in a lunge, pulse two times then jump to switch legs. Continue for 20 seconds.
Overhead tricep extension, back lunge with knee lift – Compound movements challenge the body and burn fat faster! This move can be altered depending on your fitness level. Start standing straight up, holding weights in hands right above the head, elbows by ears. Lunge back with one leg and lower the weight so arms bend to 90 degrees and the weight is behind your head. Bring weight back to start as you bring the leg you lunged back to starting. If you want to do the advanced move, instead of resting your foot on the floor, continue bringing your knee up to your chest to engage the core. Beginners should focus on just doing the overhead tricep extension.
Mountain climbers – my least favorite move but it’s a good one, so I do it!
Tricep push-up – Start in high plank position. Arms directly under shoulders, lower down, keeping your elbows close to your body the entire time. Push back to high plank. Continue for 20 seconds.
High knees – make sure you are working here – knees come ALL THE WAY up and work for the entire 20 seconds!
I hope you have a wonderful weekend! It’s cold here in Charlotte so I’ll be hitting up the yoga studio Saturday morning for some HOT yoga!
What about you?
- Have you ever done an online workout challenge?
- Do you have plans this weekend?
- Are your Fridays for Fitness? Great – link up 🙂
Good Luck to anyone running a race this weekend!