Keep Her Lit | New Home Workout and Girls Gone Strong!

Hi everyone,

It is only 4 days until I make my way back to the USA for the first official meeting of Girls Gone Strong. Super duper excited right now! I can’t wait to show you all what we get up to 🙂

With all the organising I have to do and me not having any proper annual leave to take I will be trying to squeeze in a few “last chance” workouts here between my shifts and before I leave on Thursday morning.  While I am excited to be seeing them all again, I can’t help but be a little nervous about the training. It’s natural to feel a little competitive, but I think I put way too much pressure on myself to be even anywhere near the standard the rest of the girls are at.  In terms of training, I am only just starting my journey – so my focus should be on LEARNING as much as I can from these amazing women, do MY best,  AND have a lot of fun in the process !!

The Workout Today

For a change I decided to focus on a little more endurance today. Given that the coming weekend will be full of intense training and a lot of travel, I need to take care that I do not over-train now.  I plan one more Barbell session in the gym tomorrow and then a “lighter” workout /active recovery on Wednesday. Thursday will be for rest and travel; then it’s all out for Friday training with the Girls.

Set your Gymboss Interval Timer for 20 cycles of 30 seconds recovery and 1 min effort. I completed 2 rounds of the following 10 exercises. As usual my weights and reps per exercise are in brackets.

  1. Double KB Suitcase Deadlift Burpee (2x20kg) (14, 12)
  2. KB Tactical Reverse Lunges (16kg then 20kg) (25ish and 19/20)
  3. Elevated Plank Climber (24, 21)
  4. Goblet Squat (20kg) (22, 19)
  5. KB Renegade Rows (only had my 2x14kg) (22, 20)
  6. Two-Handed KB Swing (20kg) (36, 34)
  7. Burpees (19, 16) *busted*
  8. Evil Stand-Kneel-Stand (right) (16kg) (19, 17)
  9. Same, only left (16kg) (18, 17)
  10. Roundabout Swing (20kg then 16kg) (lost count, but about 33ish)

Throughout the workout my focus was not on max weights or even max reps but on enduring the full minute without stopping. Sometimes this meant slowing down and on the final swing it meant lowering the weight. It may also mean regressing the exercise to an easier variation and that is fine too. As your endurance improves, then the need to regress will decrease and you will be able to progress the weights and exercise etc.

For me this workout was very challenging because I am used to 45 seconds effort. That 15 seconds extra feels like FOREVER!

Have fun and I hope to be back before I head to Baltimore.



  • November 7, 2011

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