Hey guys! How’s your day been? Mine’s been great…full and busier than anticipated! I remember being on the plane, looking at Mikey, and just knowing what each other was thinking: I am NOT ready to go home to everything! But we made it, and now the week is almost over and it appears as if we’re emerging in one piece. 😉 It’s been busy because of the different things we’re juggling right now: work with clients (and I just got a new one this week! Alright!); Mikey’s current work with the big fundraiser coming up, Shave for the Brave, at multiple locations; and our transition to the upcoming film tour (new webpage coming soon!). Phew! So it’s busy, but with beautiful, fun, and exciting opportunities that are so rewarding.
Mikey left early this evening for a guys’ ski weekend, so we were working under a bit of a deadline to finish some errands and get things wrapped up before he left. As I’ve mentioned before, I love Thursdays because although I have clients at night, I have the mornings off. It was all I could do to pry my eyes open and get out of bed for some reason, so I was grateful for the chance to sleep in. After spending some great time praying and journaling, I moved into the day ahead: client prep, dishes, the end of the laundry from our trip, and a few errands for my man before he took off. I was able to chop up a bunch of onions and garlic and make this simple and sweetly delicious soup:
I decided to give my legs a break today and got out my exercise mat and a light pair of dumbbells to get my heart rate up in a high intensity workout! I took multiple pictures that I thought were pretty awesome (just being honest ;)) but Mikey accidentally deleted them (no worries, it happens – and everyone knows I’m always willing and ready to snap more pics of myself! haha). So, very simply and without fanfare, here is an exercise challenge for you to do to get your heart rate up, work your entire body, and challenge yourself!
Burpee–Push Up/Row--Knee Tuck Jump–Squat Clean
Take a lighter pair of dumbbells (I used 8 lbs) because you’ll be incorporating these weights into 100 reps! This exercise is exactly as it sounds:
- Hold the weights at your side and jump down into a plank position, hands underneath your shoulders on the dumbbells.
- Perform a push up.
- Still in the plank position, perform a one-armed row with the R, then the L arm.
- Jump your knees into your chest, keeping your back flat and not arched.
- Stand up and perform a squat clean, raising the weights up overhead with your shoulders.
- That’s one rep.
Perform this move 10 times, for 10 rounds, taking a 30 sec – 1 min break between rounds. It sounds crazy – 100 reps! – but if you break it down, move by move, round by round, with a good TV show on or some pumpin’ tunes to keep you moving, before you know it you’ll be done! The whole exercise took me 22:42 including a phone call from a friend in the middle of it. 😉 I finished off my workout with 16 min of jumping rope, 45 sec on, 15 sec off. I LOVE the feeling of jumping rope – it’s gets your heart muscle revving and forces you to engage your abs and use your shoulders. It’s such a good workout!
The benefits of such high intensity workouts are endless – they torch calories, work your cardiovascular system, boost your metabolism, and allow you to spend less time exercising! It’s a no-brainer to me when it comes to working out in the gym (or at home). I was wiped after this workout but am already looking forward to my run tomorrow, which, thanks to some clients canceling and a beautiful forecast, will probably be a nice, long run!
What are you up to on Friday? Any fun workout plans (yes, working out can be fun!)? 😀 Or maybe dinner & a movie with friends? I’m hoping this becomes my Friday night while Mikey’s away! 😉 I’d love to hear about them! Embrace whatever your day holds and live well and be well,