Push your pace and your strength with the speed intervals and upper body moves featured in this Sprint & Strength Burst workout.
Welcome to another great Wild Workout Wednesday Link Up where Annmarie from The Fit Foodie Mama and I bring you workout ideas, motivation, inspiration and recipes to try. Join us each week by reading along, linking up and grab the button to proudly display on your blog/in your posts!
I’m currently not training for a race. It’s kind of a weird feeling for me. I’m so used to having my run days and my strength training days. Of course, I could still follow that same sort of plan, but I wanted to use this “off season” as a way to try new types of workouts.
Lately, I’ve been loving mixing cardio with strength in circuit type-workouts like the ones Barry’s Bootcamp and Orange Theory offer. I created this one a few weeks ago and it left me sore in all the best ways. It will push your heart rate and then it will push your muscles to the max. Are you ready to do this?
HOW TO DO THE MOVES:
Run: Outside or on the treadmill
Bicep Curls: Stand with feet hip-width apart, arms by your sides. Hold a light-weight dumbbell in each hand, palms facing away from you. Bend at the elbows and slowly curl the weights up toward your shoulders. With a slow and controlled motion, curl the weights back down to starting position. Repeat.
Push Ups: Here’s how to do the perfect push up.
Shoulder Presses: Stand with your feet about hip-width apart. Hold two dumbbells up to your shoulders, palms facing out. Straighten the arms and lift the dumbbells overhead. Return to start (slow and controlled) and repeat.
Tricep Dips: Start sitting on a bench or chair. Place your hands on the edge of the bench on either side of your butt. Shift your butt forward until it is no longer on the bench. You legs will be extended forward, heels on the floor. This is your starting position. Slowly lower your body by bending at the elbows (keeping them close to your sides) until your upper arm and forearm make an angle smaller than 90 degrees. Using your triceps, push your torso back up to start. Repeat.
Rows: Stand with feet hip-width apart and a slight bend in your knees. Hold a medium-weight dumbbell in each hand and hold in front of your thighs, palms facing forward. Keeping your back flat, lean slightly forward. In a slow and controlled motion, row the dumbbells up toward your chest. Return to start and repeat.
Sit Ups: Lay on your back, knees bend and feet on the floor. The closer your feet are to your butt, the harder this move will be. Place your hands behind your head. With the core engaged, sit up, bringing your torso to your knees. Repeat.
Do you have a cool workout or healthy food/tips to share? Add them to the Wild Workout Wednesday Link Up!
Do you mix cardio with strength?