The Up-High, Down-Low Workout
Fit Bit Friday 45 focused on upper body and core, but this week’s edition shifts down to lower body. There’s a little core work to be done as well – you’ll see that in Circuit 2! Complete Circuit 1 twice, resting 60-90 seconds after you’ve finished the 6 exercises. Once you’ve done 2 rounds, take only the amount of time you need to rearrange your equipment and gather what you need for Circuit 2. Do 2 rounds, with the same rest periods as Circuit 1. Oh, and why ‘up high, down low’ you ask? The first circuit is full of moves you’ll do on your feet, and the second is all done on a mat. Equipment-wise, you’ll need 2 sets of dumbells (one heavy and one lighter set) a stability ball, a mat, a Body Bar or lightly weighted bar, and a jump rope. Let’s go!Click here to print the complete PDF.
I’ve given descriptions of the exercises in the chart and PDF above, but here’s a little more guidance…
Stability ball split squat – see a video here .
The pistol squat – a great explanation can be found here .
The lying single leg hamstring ball curl – See a video of this move and variations here .
The lying weighted glute raise – As below, except holding a weighted plate or barbell across your hips.
Once you’ve finished, grab a mat and be sure to do some lovely loooong stretches for your glutes, quads, hamstrings, calves, and core. (Upward dog and child’s pose are always nice to finish with!) If you want to really calm yourself down, play my tune of the week while you’re at it….
Turn It Up
I’ve professed my love for John Mayer’s music a few times before (like when I went to his concert in Toronto 2 years ago) and he’s succeeded in making me swoon once again with his latest song, Shadow Days . This is by no means a jam that’s going to get you pumped up for a HIIT session, but it is a lovely one to cool down to. Cue the savasana!
Oooh yes please!
Have A Read
Finally, my questions for today:
Ok, it’s go time! I hope you have a wonderful day, and a fabulous weekend. It’s going to be a hot one here, so remember to drink heaps of water and lather up the sunscreen!