01-02-2014

Upper Body HIIT Workout

For those of you who follow me on Instagram, you may have seen this workout a week or so ago.

Once a week, my brother and I are doing a high intensity interval workout that also incorporates strength. We are currently following a strength training program, but I will talk about that in another post!

This workout focuses on upper body muscle groups, but you will definitely still feel it in your legs during the cardio portions.

Directions:

Perform the first set of 3 exercises 2-3 times through. For each exercises, time yourself for 1 minute and count your reps. In between each exercises take a 45-60 minute break. Once you’re done with the first batch, move onto the second. Your break will be however long it takes you to set up for the second set of exercises – just don’t take too long ;)

My brother and I did each set of exercises 2 times through, and it took a total of 21 minutes. We were huffing and puffing by the end. It’s a short workout, but intense! For a longer workout, just add sets.

The reason you will count your reps is so that the next time you do this workout you can compare your numbers.

One last thing, make sure you focus on form. Yes, you’re trying to get as many reps as possible in 1 minute, but only with good form. For example, I went way slower on squat to curl than I did on barbell rows, because I wanted to get in good squats. Don’t sacrifice form for numbers.

Exercises:

Here are some YouTube links to show you how to do some of the exercises with proper form:

Tricep Pushups

Barbell Bentover Row

Box Jumps

Let me know if you try this workout or have any questions!

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11-15-2013

Get Pumped At The Gym

TGIF! I can’t believe the response I got to my running post yesterday…thanks everyone! :)

Are you heading to the gym today to kick off the weekend the right way? If you’re looking to try something new, here’s a workout I created that hits all major muscle groups and adds a cardio component. If you weren’t planning on going to the gym, I think you should go ;)

getpumpedInstructions:

Do 10 sets of each exercises, and repeat 3-5x through depending on how much time you have/how challenging of a workout you want.

For pull-ups, use an assisted pull-up machine or band if necessary.

For the benchpress, use dumbbells if needed (if barbell is too heavy or not available at your gym).

For the kettlebell squat, hold the kettlebell up against your chest, elbows tucked in.

Use dumbbells for the “squat,curl,press.”

If you don’t need to do cardio today, or plan on doing it after, you can omit the burpees from the workout.

Let me know if you decide to try it! I’d love to hear your thoughts.

Do you prefer to workout at the gym or at home?

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