FriiiiiiiiiiiiiiYAY!
It’s a long weekend here in BC, and I’m feeling especially grateful for it today. It’s been quite the week, hasn’t it? As I’m sure is the case for most of us, it feels like everything in social media feeds over the past couple of days has been political in nature. I’m very much a non-political person, so let’s take the opportunity to head into the weekend with positive vibes, shall we? A little Friday gratitude, perhaps?
Right now I’m grateful for many things, especially…
- The stellar group of people I get to work with every day. They’re not just co-workers, but also amazing friends.
- The fact that we actually saw the sun a few times this week. That’s quite special here in Raincouver at this time of year!
- Finding an amazing naturopath to work with
- Friends who are holding me accountable to my energy management goal for November. I made it to yoga and meditation classes this week!
In addition to all that, I had some wicked gym sessions and I’ve got one of those to share with you today.
Work It Out
Admittedly, today’s circuit is one that’s quite similar to others I’ve given you recently. I still wanted to share it though, because 1) it kicked my butt on Wednesday, 2) it’s a reflection of what my workouts are truly looking like these days, and 3) it’s time-efficient and that means you can get a solid total-body sweat in this weekend in less than half an hour. Quick, efficient, and tough. ?
The Sweat for 6 Circuit Workout
You’ll need 1 heavy kettlebell (for swings and squats), 1 medium kettlebell (for triceps extensions), a step or box, a set of dumbells and a skipping rope. Set a timer for 6 minutes and do the moves in circuit one as many times through as you can before the timer ends. Rest for 30-60s, then do the same for Circuit 2. Repeat circuit 1 and circuit 2 again, for a total of 24 working minutes.
Click here to download/print the PDF.
Notes:
Kettlebell sumo squats – hold the single heavy kettlebell by the handle with both hands, letting the kettlebell graze the ground at the bottom of each squat
Weighted bench step-ups – Hold the dumbells at your sides and alternate the leading foot with each step.
Overhead triceps extension – Do these while holding the bell of a single medium kettlebell with both hands.
Dumbell squat and press – Start with the dumbells at your shoulders and lower into a squat with them in the same position. As you stand, press them overhead.
[Tweet “Got 24 minutes? Get into this Sweat for Six Circuit #Workout!”]
Turn It Up
I don’t think I’ve posted many Ellie Goulding songs here in the past, but last week I came across a remix of Falling For You. The original version definitely isn’t one with a workout-worthy sort of beat to it, but this remix is awesome for cardio – or getting you through any sweat, really. Enjoy!
Can’t see the video? Click here.
Have A Read
- The 20-Minute Jillian Michaels Workout to Boost Power and Strength – via Shape
- 5 exciting things lululemon is doing this fall – via Mind Body Green (PS. many of you have asked what it’s like to work at lululemon and I have answers coming for ya in an upcoming Q&A post. Stay tuned!)
- 6 meditation apps to relax, rest, and relieve stress – via Popsugar Fitness
Now over to you! Before you go, tell me…
- What are a few things you’re most thankful for right now?
- What’s one thing that went really well for you this week?
Love this workout! I couldn’t listen to the song though, been playing on the radio far too much! I originally looked at the workout and thought id be able to go for a quick bike ride after but no way it has well and truly worn me out!
Haha Jennifer, this is awesome! So glad this one gave you a nice sweaty challenge. Worn out in the best of ways, right? Thanks for the feedback! 🙂