Hello hello!
Before I get into today’s workout, I NEED to share a video with you that one of my former marketing profs/long-time readers/friends tagged me in earlier this week. The video was produced by Fitness First Australia and takes a look at an experiment involving 6 people: 3 were regularly exercising and told to stop, whereas the other 3 were unfit and took up exercise. I’ll let the video speak for itself but LOVE this real-life example of how “being fit” is about so much more than what we see on the outside. It’s a state of mind and its impact overflows into how we feel in so many other areas of our lives.
Can’t see the video? Watch it here.
And now that you’re perhaps feeling a little bit motivated to get those endorphins flowing…
Work It Out
Have I ever got a treat for you today. ?
This week’s workout consists of 2 moves – squats and lunges – each of which has 3 variations. You’ll need either a set of dumbells or a barbell and it’s entirely up to you which one you use.
For both moves, you’ll do:
- a bodyweight-only version
- weighted
- a plyometric version (aka jump squats and jumping lunges – the ones that burn the most).
You can go as heavy as you want with the weights but know that those jumping variations produce one heck of a burn! Be smart about it… but don’t be afraid to challenge yourself. The magic number is 8, so you’ll do 8 of each move, then 7, then 6, etc all the way down to 1 of each.
The Dynamite Duo Leg Workout
Start with some light cardio to warm up, then get into the first round. Do 8 reps of each of the moves below, followed by an optional 20-30s rest. Repeat with 7 reps of each, then 6, 5, 4, 3, 2, 1. Finish off with a stretch and some foam rolling.
Click here to print/download the PDF.
[Tweet “Legs are burning just thinking about this one: The Dynamite Duo Leg #Workout”]
Turn It Up
Is anyone else loving the new ‘Your Daily Mix’ feature on Spotify? It queues up songs you’ve listened to recently as well as others it thinks you’ll like, and that’s how I came across this week’s tune, Pretty Wings by Zak Waters. Upon further investigation it looks like this is a cover of an original version by Maxwell, but I love it as a workout warm-up or lower-intensity cardio song. Give it a listen and let me know what you think!
Have A Read
Some absolute gems for you from around the interwebs this week!
- No Hype, Just Results: The Foundation of Effective Workout Plans – via Born Fitness
- Why you’re not getting any stronger, no matter how much you work out – via Women’s Health
- 6 things runners need to know about their gut health – via Mind Body Green
Now over to you. Let’s hear…
- What are your plans for this weekend?
- What’s one healthy habit or action you took this week that you’re most proud of?