It’s been a fun and busy week since I last posted.
One of the highlights of it would have to be working out with a friend of mine. She asked me a few weeks ago if I could be her workout buddy once a week as she is working on getting back into eating healthy and exercising regularly. It made me feel really good that she would look to me for help with this:) We have worked out together twice now and I’ve really enjoyed it. It’s giving me a taste of what being a certified personal trainer might be like! I thought I would share the 2 workouts we have done together so far. Since she is focused more on losing weight at the moment than building a lot of muscle I thought we should focus on mostly body weight exercises with some bursts of high intensity cardio mixed in. I also decided to focus on pretty basic but effective moves (i.e. squats, push ups, dips) so it’s easier to see improvement.
Heart-pumping Total body workout:
Push-ups 10 reps
Skull crushers in bridge pose 10 reps
Jump Squats 30 reps
Hand-release burpees 10 reps
Sit-ups with arms overhead 20 reps
Do 4 rounds for time
We completed this in about 18 minutes and then went for a 25 minute walk. It was fun and my friend kicked butt:)
The next workout (today) we did was based on this workout by Zuzana. We had only a short amount of time to get in a great workout today. This took us about 24 minutes.
Here’s what we did:
Backward lunge with Kick up 12 reps/leg
Walking Push-ups 25 reps
Mtn. Climbers 25 reps
Sumo Squat with Knee ups 25 reps alt. sides
1 leg bridge leg lift 25 reps/leg
Squat with side kick 25 reps alt. sides
Oblique V-ups 12-15/side
Bicycles 25 reps
Diagonal touchdown and Twist (with dumbell) 12-15/side
Side plank lifts 12-15/side
Donkey Kicks 15/side
This was a great workout, it really targeted the booty and the obliques. I added in a weighted sandbag for the squats to make it a little more of a challenge.
Let me know if you try either of these workouts. They are short but effective. I’m really enjoying working out with a buddy once a week. I generally workout by myself so it’s nice to switch it up once in awhile. 🙂
Anyway, moving on. Can you believe it’s October already?! I can’t. There are so many October Challenges going on around the web. One that I’m going to be participating in for the most part is the #PlantPOWER Challenge put on by Kasey and Heather. It’s all about incorporating more fruits, veggies, nuts, seeds, basically anything plant based into our diets! Although I won’t be going 100% vegan for the next month I will try and focus more on plant based foods each day.
Well that’s all for now. I will be back later this week for my October goals!
Do you prefer to workout alone or with a friend?
Are you participating in any Challenges this month?