So, in an effort to maintain a solid blogging routine, I’ve decided that in addition to Fiction Friday/English Advice Friday and Make it Monday, I’m also going to aim to publish a workout every Wednesday!
This one is one I came up with to give me a bit of a cardio blast while I was completing my usual weights routine. It could be done by itself, or like I did, performed in between each strength exercise before using it as a burnout at the end. Give it a go and let me know what you think!
Equipment required: Boxing gloves and punching bag if using. Wall. Exercise Mat (optional)
1 min of straight punches (on punching bag or just shadow boxing)
1 min plank
1 min upper cuts
1 min wall sit
1 min hooks
1 min hand stand on wall- if this isn’t doable, substitute for a reverse plank or a glute bridge.
That’s it! No rest between exercises, just hard and fast, straight through.
As an example, here’s what my session yesterday looked like.
Deadlifts: 5sets of 6 reps
Bulgarian Split Squats: 4 sets of 12 reps
Neutral Grip Pull Ups: 5 sets of 6 reps
Shoulder Press: 5 sets of 6 reps
Weighted Boxed Glute Bridge: 3 sets of 15 reps
Boxing Blast- 3 times through! No rest between sets!
It was a great session and I certainly felt it. It’s awesome because you can make it easier or harder as you need to. Plank on your knees, add a weight plate to your wall sit, come away from the wall in the hand stand… Be creative and HAVE FUN!