Alright party people who is ready to get a good sweat on?
I know I am!
It’s been a crazy week up in here let me tell you., I am so glad it’s friday because my brain is feeling well and truly f-r-i-e-d, fried!
Seriously this year is flying by, I have no idea where the time is going but its going, going gone my friend!
33 days until christmas did you know?!
Oh and yesterday I got an email telling me I have just 2 weeks to get this semesters final assessments complete and submitted and guess who left the most time consuming, pain staking assessments to the very end . . . yep that would be me!
So, needless to say I got a whole lot of energy (aka- stress) to burn but not a lot of time to do it in.
Enter the amazing miss Molly Galbraith and the Girls Gone Strong crew!
This week I got an awesome email from Miss Molly and the Girls gone strong crew with not 1 but 3 awesome, hard and fast totally body workouts designed by none other than the incredible Jen Comas Keck! Each workout is a little bit different but just as effective as the last. One was a dumbbell-kettlebell workout, one was a barbel workout and the last was a bodyweight workout.
Today we are going to give the body weight workout a shot.
If you want to view the full post that also includes video of Jen performing each workout click here. I love that Jen took the time to include these videos, they are so helpful for those of us who are just starting out or may be unfamiliar with some of the exercises. And Um how incredibly fit, healthy and strong is Jen? Fitspiration say whaaaaatttttt?! Thanks so much Jen for putting this together for us – virtual high five girlfriend xo
So, what do you say, are you in?
It’s just you and me baby!
Well you me and a bench or a chair or something sturdy you can step up onto. But thats it.
Ready?!
Here’s what we are gonna do – 3 exercise, 10 reps each followed by a 1 minute rest and repeat for a total of 4 sets. Sound good?
4 sets x 3 exercise x 10 reps with a well earned, blissful 1 minute rest between each set.
Take your time, concentrate, focus and breathe through each and every exercise. Make. It. Count!
Now, give each exercise everything you have then move to the next exercise as quickly as possible 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 but only if you really need it ok?) then we savour our delicious and well earned rest and kick it through 3 more times for a total of 4 sets, got it?
↑ Oh Sweet, sweet Brown – never gets old 😉
OK enough with the chit chat, whose ready to get their sweat on?
3 exercises
10 reps each
60 seconds rest
4 sets.
Let’s do it!
Bodyweight Circuit by Jen Comas Keck
First up make sure you are nice an warm before you get started – Run on the spot, do jumping jacks, jump rope, dance around your living room, anything to get you warm then it’s time work –
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.
And because working out is way more fun when you get a buddy to join you. Why not grab your BFF or a family member or your fave workmate and have yourselves a good old fashion sweatfest 😉
When your done don’t forget to give a shout out in the comments below or on the Facebook page and let me know how you did. You can always tag me (@EmSwanston) on Twitter or on Instagram (@emsswanston) when your done.
Now go have yourselves a super fresh friday
