Start your workout with the first item on the list – 30s of skipping. If you don’t have a rope, don’t worry – you can simply mimic the motion with your hands and get the same effect. Then, take 30s rest. Start again from the top with the 30s of skipping, but as soon as you’re finished, move into the barbell squats. Complete that round, then do numbers 1-4, then 1-5, 1-6…. you get the idea.
By the time you complete your final round, exercises 1-10, you’ll have given yourself a great full-body workout with some cardio conditioning to boot. If you’re using dumbells instead of barbells for #3 and #4, you could hold the dumbells at your sides or near your shoulders – it’s totally up to you. Regardless of the type of weight, it should be light enough to be able to do the specified number of reps, but heavy enough to really challenge you on the last ones.Print the PDF Note: I promise I’ll be getting these Fit Bit Friday PDFs looking much more snazzy next month!
If you’ve got a little energy left at the end (a sign that you might need to cut down your 30s rest to 15 next time!) grab your skipping rope one last time and see how long you can go for. I was rather proud of myself for getting to a whole minute the other day without tripping up, so now I’ve got my sights set on 2!
Turn It Up
This week’s tune is Co-Pilot by Kristina Maria ft Laza Morgan. While it’s not exactly a jam that’s suited toward sprinting or HIIT workouts, it’s catchy and upbeat enough to carry you through a steady run. If you’re cycling, you can do what I make my spin class do, and turn up the resistance every time you hear the lyric “up”. There are roughly 10 of these so pace them wisely, but challenge yourself!
What’s your take? Thumbs up or down?
Have A Read
Here’s your mini fitness news roundup for this week:
Questions for Today: