The 13 to 1 Countdown Workout (with a little surprise at the end!)
All you’ll need for this is a few pairs of dumbells. Have a look at the exercises and determine how heavy you want to go, but keep in mind that you’ll need 3 pairs that you can perform biceps curls with – that’s the surprise at the end! (Probably not the best workout for the 200lb ones, unless of course you can curl 200lbs with each hand, in which case I’ll hire you to train me!) Perform the moves in yellow, first doing 13 reps of each. After taking a quick rest (between 1 and 2 minutes, depending on your fitness level), re-start from the squats again and do 12 reps of each exercise. Continue to work your way all the way down to 1 rep, then rest for 3 minutes. Finish off with a drop set of biceps curls, then stretch those babies out. Did someone say gunshow?Click here to print the PDF.
Turn It Up
I heard this week’s featured tune on the radio when I was in the car on the weekend, and within 10 minutes of arriving home had downloaded it and tacked it on to the half marathon playlist that I’m building for this weekend. It’s called This is What it Feels Like by Armin Van Buuren, and once the synthesizers get going, it’s got a ton of energy!
Meet my Race Buddies!
Rather than the usual ‘Have A Read’ section of Fit Bit Fridays, I’m switching it up this week. I thouht you might like to meet some of my crazy fabulous FitFluential Ambassador race buddies that I’ll be spending this weekend with. First up, our guest of honour, all the way from California…
Brian at mile 38 of his 50-miler earlier in April. Lookin’ strong!
Name: Robyn Baldwin
Distance you’re running: 5km
Goal for the race: Running the 5K – trying for a PB of 25 mins and to star in my very own game of frogger based on how jam packed the race is
Your #1 must-have piece of race gear: My new Mizuno Wave Riders
Your pre-race ritual: I haven’t raced since 2011 so I have no ritual. But my morning ritual includes warm lemon water, protein pancakes and telling myself in the mirror that I’m awesome, just like this :
Then there’s me who doesn’t look nearly as awesome in my race photos as my above 3 FitFluential friends do, but hopes to feel as great about life as Jessica (video above) when I wake up on Sunday morning! Perhaps a very talented race photographer will manage to catch my good side at some point along the 13.1 and provide me with some blog-worthy shots. We shall see.
See you Monday morning with a race recap!