Hi guys! Happy Sunday! If it seems like I am excited that is because I am! I am so pumped to share the workout I did today with you all – pun intended 🙂
Now, I am all for Sundays being rest and recovery days – mine usually are – but I have a really busy week of traveling ahead, so I knew I had to take advantage of having some free time today to get in a fun, quality workout. My workout today was both of those things!
If you are like me, you tend to get tired of doing the same workouts week by week. Don’t get me wrong, there is nothing wrong with sticking to some kind of “bro” split – i.e. legs and abs on Monday, back and biceps on Tuesday, shoulders and triceps on Wednesday, legs and glutes on Thursday, chest and shoulders on Friday. I did this for a long time. The problem is it can get boring if you are not changing up the exercises every so often.
Over the last several months I have mixed up my workouts quite a bit. I wanted to add in more athletic type training, like plyometric, tabata, or metabolic training – whatever you want to call it. I shared one of my high intensity interval training workouts in a recent blog and today I am going to share an upper body focused circuit workout that I did this afternoon. It was not necessarily high intensity the entire time, but I was definitely sweating!
What you will need:
- A spin bike, treadmill, or a place you can run outside
- Free weights – anywhere from 5-20 lbs
- Barbell – any weight
- Battle ropes
This entire workout took me exactly one hour. The key is that I kept it to minimal rest – I’m talking 5-10 seconds between exercises. Here is the workout!
- Warm up on spin bike for 8 minutes
- Lateral delt raises – 12-15 reps
- Front delt raises – 12-15 reps
- Upright rows using free weights or plate weight – 12-15 reps
- Military press using barbell – 10-12 reps
- Push-ups – 15-20
- Planked mountain climbers – 30 seconds
- Battle ropes for 60 seconds – you can switch up your movements
- Spin bike for 5 minutes – I did a variation of all-out effort for 30 seconds, recovery, and hill work
- Repeat 3 more times
I find workouts like this fun and challenging! And it is exciting to invent new circuits and try them for the first time! Give it a try and let me know what you think! Also, make sure to recover with a quality meal containing carbohydrate and 15-20 grams of protein 🙂 Some examples include:
- A protein shake with bananas and strawberries mixed in
- Grilled chicken breast with rice and aspargus
- “Taco salad” made with ground turkey, lettuce, rice, beans, greek yogurt, and salsa
- Baked white fish or chicken with quinoa and sweet potatoes
- A simple low-fat chocolate milk