Ahh Friday . . .

Just 1 week to go until Christmas baby!

Can you believe it?

If you’re anything like me this week is going to be cah-razy busy getting things ready for the big day. You may be out and about travelling, or having friends and family coming and going. No time to spend hours sweating it out in the gym. And who wants to spend hours in the gym when you could be making special, life long memories with loved ones instead?

I know where I would rather be so, let’s make today’s workout short and sweet sound good?!

Ok good 🙂

Today we are going to get our sweat on with yet another of Jen Sinkler‘s crazy cool lift weights faster challenges – The “up and over”.

You guys, this workout is all kinds of fun!

It’s a total body workout that’s hard, fast and seriously effective.

You know what makes it even better, the fact that it requires nothing but your fine self, and your trusty ol’ timer – which is of course totally optional. I mean that the timer is optional, not you. You are the one essential requirement for today’s workout – just wanted to clarify 😉

A total body workout, no equipment required . . . you know what that means don’t you? No matter where you are you can rest assured that you can have yourself a killer workout, anytime, anywhere! No gym? No problem!

So, here’s what we are going to do . . .

“The Up and Over” — Complete five total rounds of this bodyweight circuit (note that the reps for the pushup and squat jump will change each round). Move through each exercise as quickly as you can with little to no rest in-between but of course listen to your body and rest as needed but, if possible, try to save your rest for the end of each round.

Are you in?

Of course you are because your crazy cool, all kinds of awesome and ready to come workout with me!

Below I have added in the video demo that Jen made to go along with her “Up and Over” workout. Feel free to watch it before you get started if some of the exercises are new to you or, you simply want to see what you’re in for.

Not only will you get to see Jen in action but you will get a complete how-to for each exercise as she walks and talks you through the entire challenge,

Oh how I love this woman 🙂

Ok so now we are all caught up and know what the plan is whose ready to work?

And because nothing makes a challenge more fun than getting a buddy to join you. Why not grab your BFF or a family member or your fave workmate and have yourselves a little healthy competition.

Don’t forget to post your results either in the comments below give me a shout on the Facebook page or feel free to tag me (@EmSwanston) on Twitter or on Instagram (@emsswanston) when your done.

Ok enough chit chat here we goooooooo –

“The Up and Over” – By Jen Sinkler #liftweighhtsfaster

As always make sure you are nice an warm before you start ay workout – 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.

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 stretches. Please don’t skip the stretch people, its like dessert for the body.

Here’s how I did –

Workout destroyed baby!

Ohhh yeah 😉

Don’t forget to post your results either in the comments below give me a shout on the Facebook page or feel free to tag me (@EmSwanston) on Twitter or on Instagram (@emsswanston) when your done.