Fit Friday Fun – Deload week and a Back to Basic’s Total Body Workout

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I survived the massive task of moving!

We moved, unpacked and settled in all in one massive, M-A-S-S-I-V-E day!

Holla, go team us!

Now my body is totally telling me I need to dial things back a little. Time for a little much needed R & R.

Although I really don’t do the whole rest thing very well.

I know it’s an essential part of any sustainable fitness routine. Scratch that, it’s really an essential part of life.


Rest is so very, very important. For so many reasons both physically and mentally.

I strongly encourage you to schedule regular periods of rest, as tough as it may be its for the greater good. It’s about being the best version of you in the long term. Fit for life right?

It’s in these periods of rest and recovery that our bodies recharge, both physically and mentally. Rest days give our muscles a change to repair and rebuild which will in turn show you the results you have been working so hard to achieve.

Isn’t that part of the reason we push so hard during those workouts? To get Results? Change? Progress?

Now if you’re anything like me I don’t do well doing nothing so I opted to take a week off my usual heavy lifting to “deload”. A deload week is basically a week of active rest and recovery.
This week I will be taking a break from the heavy, high volume resistance training I know and love and plan to lighten the load significantly. It basically means I will be taking an extra day of rest between workouts and staying far, far away from muscle failure.
I will be doing this back to basics total body workout and for those of you who want to play along at home here’s what we are going to do – 10 reps of each exercise and we will repeat the entire sequence through for a total of 4 sets taking a 60 second rest between each set.
Remember we are taking a break from the heavy duty, high volume resistance training so you want to make sure you choose a lighter weight than usual. So because we are doing 4 sets x 10 reps you want to aim to choose a weight that you could easily perform 15-20 reps for each exercise. Remember our aim is to stay far away from failure ok?

Take your time, concentrate, focus and breathe through each exercise.

Move through the exercises with little to no rest in-between (of course listen to your body if you feel like you need a second to grab a drink and catch you breath by all means do so) then savour our glorious, well earned 60 seconds rest and kick it through for our total of 4 sets.

Ok good. Let’s do it.

Back to Basic’s Total Body Workout

First we need to warm up for 5 minutes or so. Run on the spot, do jumping jacks, jump rope, dance around your living room, anything to get you warm then it’s time to get serious.

Now are we ready?

Let’s do it –

Finish with a nice little cool down and stretch, maybe take a walk or something anything to help bring your heart rate down. Finish with a few of your fave lower body stretches.


Question of the day –

What is your favourite way to rest and unwind?
Massage? Walk on the beach? Dance around like nobody’s watching? Whatever it is, make a point this week to do that thing you love so well. I insist on it.

2Pingbacks & Trackbacks on Fit Friday Fun – Deload week and a Back to Basic’s Total Body Workout

  1. […] to Basics Total Body Workout – Dooooo […]

  2. […] making sure I stay far, far away from failure. My aim is to just work my body through a good, basic total body workout which will help with my day to day range of motion and it will also help work out some of that […]

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