Hi all! Last week was great; I was off for a load of days, and I got to have a great birthday! I traveled to London to meet Rachel Guy, who is a friend of Girls Gone Strong. We had a great day of shopping, eating and a lot of talking and I am looking forward to hanging out with her again in September when we all go to Vegas 🙂
Unfortunately, while I was away, I starting getting more pain in my hip that really was a great hindrance and we were unable to shoot any training videos; I could barely walk about, never mind do any training 🙁 After I got home I had some physio and decided to resume training on Friday (today’s workout). When I started to practice the exercises for this workout, it became apparent that I would have great difficulty in completing the all the sets and reps I had originally planned. So, I just demonstrated the problematic exercises for the benefit of my dear audience 🙂 I’m glad I still went ahead and did this workout, because I felt much better afterward – especially since, half way through the first section, my GGS apparel order arrived!!
This seemed to boost my mood considerably, and I got a surge of strength from somewhere 😉 I hope you enjoy the workout in spite of my pity party at the start!
The Workout
There are 2 sections in today’s workout; a strength section followed by an interval conditioning section.
Section 1 Complete either 3 sets of each exercise, or 3 rounds of all 4 exercises in a circuit-style. Choose a challenging weight and perform as many good reps as you can. Either increase the weight each set/round or try to match your reps. If you ever repeat this workout, then aim to beat your previous score.
- Rear Foot Elevated Bulgarian Squat (right and left) – you can use 1 or 2 KBs/DBs
- Single-Leg Romanian Deadlift (right and left) – single or double KB/DB
- Staggered Push Ups (18, 16, 15)
- Pull Ups (7, 5, 5)
Section 2 Time to pick up the pace! Set your Gymboss Interval Timer for 15/16 cycles of 15 seconds rest and 45 seconds effort (feel free to increase or decrease the times to suit your fitness level). Complete 3 rounds of the following 5/6 exercises:
- Two-Handed KB Swing (24kg) (30, 30, 29)
- Burpee (17, 16, 17)
- Vertical Pull Burpee (20kg) (12, 11, 11)
- Dynamic Squat (33, 34, 31)
- Push Press (double 14kg for round 1, then single with 16kg for second and third rounds) (didn’t count)
This was a tough interval section! The double Push Presses were a killer, so I had to regress to single PP’s… but I didn’t quit – I adapted! Hope you all enjoy the slight change of style today and will let me know your feedback and score 🙂 Cheers Marianne