Frieeeeends!

I haven’t talked to you all week, and that makes me sad. I’m checking in today with my moves and grooves from this week, but I’ll be back tomorrow to tell you all about {my hectic as heck} last week! I LOVE YOU.

Sunday

5 min. stair master + leg workout

• 3 sets: 15 reverse lunges each leg (50# barbell) + 16 jump lunges
• 3 sets: 20 plie squats + 10 pulses (35#) + 10 plank jack burpees
• 5 sets: 10 box jumps (~20″ box) + 6 hamstring curls (100#)
• 3 sets: 8 Bulgarian split squats each leg (30#) + 20 squat jumps

I was so excited to find a couple boxes to stack for the box jumps! Boxes and kettlebells are two things I wish FitRec had, but I can’t complain with all the equipment that they have already.

Also, pulsing after plie squats is crazy hard.

Monday

Rest (snow day!)

Tuesday

Lee’s 1000 rep workout

{via}

I didn’t know that the gym was open from 1pm-8pm (snow day hours), so I just did this in my dorm room. It took nearly 40 minutes! Definitely a great bodyweight workout that requires minimal space.

Wednesday

5 min. row warmup + “burpee arm burner” workout + 8 minute ab tabata

I did Hillary’s burpee arm burner and then went back up the ladder with goblet squats instead of pushups. My sweat kept dripping everywhere so I had to wipe my workout area very well. Glam.

For the ab tabata, I did 4 rounds of 10 seconds rest, 20 seconds work:

• BOSU pushup jack to spiderman plank
• leg lift crunches
• spiderman kick through right
• spiderman kick through left

The spiderman kick through exercise is so fun and works your obliques like no other.

Thursday

Random burpees // Rest

Friday

100 jumping jacks + “Run the World” warmup + bodyweight circuit workouts

Part 1:

3 rounds for time (finished in 15:55):

• 10 pistol squats each leg
• 9 modified handstand pushups
• 10 broad jump burpees
• 9 situps

Part 2:

4 rounds for time (finished in 13:32):

• 100 high knees (total)
• 20 plank jacks
• 20 jumping lunges (total)
• 20 single leg bridge pulses (each leg)
• 10 hand release pushups

I slept in until 7 am because I wanted to get enough sleep for my anatomy exam that day, and since my roommate was away for a couple days, I just decided to work out in my dorm. One of the most helpful things I’ve learned from fitness blogs and YouTube videos is that you really don’t need much space (or time) in order to get a great workout!

Saturday

upper body workout + row and burpee workout

1) Warmup: shoulder mobility, pushups, planks

2) Upper body workout:

• 4 sets: 8 lat pull downs (60#) + 10 decline pushups
• 5 sets: 10 push jerks (40#) + 10 bicep curls (12#)
• 3 sets: 10 Arnold presses (10# DBs) + 10 upright rows (30#)
• 3 sets: 8 weighted BOSU pushups (10#) + 10 weighted tricep dips (10#)

3) This Crossfit workout I found somewhere:

20-18-16-14-12-10-8-6-4-2 calories on the rower // 8 burpees between each set // 12 minute cap

I loved this row and burpee workout! I got through 90 calories of the rowing + 4 burpees before the 12 minutes were up. I usually try to row for time, but any time I get to add burpees into the workout is a fun time.

Have a lovely Sunday, everyone! We have a blizzard on schedule today here in Boston (what’s new?).

So tell me:

What was your favorite workout this week?

Do you like bodyweight circuits when you’re running short on time?