I was fighting writers block this morning as I attempted to put down some thoughts about beauty standards. Perhaps after I share this awesome strength workout, I’ll get it back on track.
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This workout was AMAZING! If you didn’t see it on Youtube, then here’s the breakdown:
To change things up from the usual 3 rounds of stuff, I divided this workout into 2 sections of intervals with pull-ups in the middle.
I set my Gymboss miniMAX Interval Timer for 15 cycles of 20 seconds rest / 40 seconds effort and completing 3 rounds of the following, non-stop:
1a. Deadlift Burpee (24kg)
1b. Push Press (right) (16kg)
1c. Push Press (left) (16kg)
1d. Stand-Kneel-Stand (right) (BW then 8kg)
1e. Stand-Kneel-Stand (left) (BW then 8kg)
- Pull-Ups (band assisted for moderate intensity and higher volume): 2×7, 1×4, 1×3
This time I set my Gymboss miniMAX Interval Timer for 12 cycles of 20 seconds rest / 40 seconds effort and completing 3 rounds of the following. Again, non-stop:
2a. Alternating Sliding Push-up
2b. Bilateral Stability Ball Leg Curl (aka DEATH!)
2c. Alternating Bent Over Row (20kg, then 16kg)
2d. Side to Side Step Overs (my fave!)
Compared to my fitness and strength 3 years ago, I did rubbish, BUT compared to what I thought I was capable of NOW, I totally blew my limiting beliefs out of the water *WOOHOO*!
I am so inspired in my fitness again these days, I hope it inspires you, too 🙂
At the weekend, I went to a gym hangout Jen Sinkler (who, btw, is running a 30 days of Kettlebells series on her newsletter) at RISE Gym in King of Prussia, PA.. Basically a bunch of trainers and fitness enthusiasts getting together for a wee teaching and training session. Marshall Roy, who’s the owner there, gave some group coaching on Bench Press which has given me so much motivation for improving my technique in that lift. Upper body training is my favourite for feeling strong and empowered, so this goal fits nicely with my upper body pulling goal: which is to do 10 Pull-ups within the next 6 months.
With The Pull-Up Academy launching super soon, I expect this goal to be met within that timeframe because I’ll be following the workouts, too (yes, the coach is training with you). The course is perfect for those wanting to achieve that first elusive unassisted pull-up, or if you’re stuck at 1 or 2 and want to progress, OR if you’re like me and have regressed in pull-up strength and are wanting to gain it back. To get an idea of what’s possible, Yazz, a current cadet, started 6 months ago at 0 and is now doing 8 unassisted pull-ups! She’s added weighted pull-ups now to close in on her goal of 10. I hope to be a Yazz when I graduate The Pull-up Academy 😉
Well, after writing this I feel less inspired to sit at the computer, and more inspired to do an upper body workout!
PS – If you buy a gymboss through text or banner links on my pages, I will earn a wee bit of money for that. I have been a gymboss affiliate since 2010 because I loved them then and I love them now. Especially because it one more thing I can operate that’s not on my phone.