In my frazzled state this morning, I gave myself the best gift: 45 minutes of extra sleep! When my eyes opened, I literally jumped out of bed to change for the gym because I thought I overslept! As I started walking to the bathroom, I realised I only set for my alarm for 7:45 am and hence immediately got back into bed…with a big fat smile on my face! Don’t you love when that happens! Nonetheless, I was as tired when my alarm went off 45 minutes later, I still hit ‘snooze’ but eventually made it to the gym- rain and all 8) ! I was actually quite ‘pumped’ to work out this morning because I planned my workout last night. I couldn’t decide what exactly I wanted to do so I just incorporated a bit of everything with a side order of BURN.
Thanks to supersets, it went by faster than I expected and my heart rate stayed constantly elevated. For those of you who aren’t familiar with supersetting, it’s the strength training equivalent of high-intense interval training (HIIT):
Strength training : Supersets :: Cardio : HIIT
It basically involves doing 2 exercises back-to-back with minimal rest between, then the next 2 exercises and so on. More than increased workout intensity, its selling point for me is definitely efficiency: less time spent ‘resting’ means less time spent in the gym- WIN!
Best of All Worlds Workout
Disclaimer: I’m not a qualified personal trainer; this is just based on my own experience and enjoyment. I’ve indicated the dumbbell weights I used so please adjust accordingly. Click on each exercise for more information on technique.
Unless otherwise stated, I did 12 reps of each exercise
- Warm up 5-10 minutes (I copped out and warmed up with my walk to the gym :lol:)
- Bicep Curls– 7.5 lbs
- Shoulder press – 7.5 lbs
- Barbell squats– 40 lbs
- Bent-over Rows– 10 lbs
- Dumbbell Shrugs– 17.5 lbs
- Tricep Extension– 7.5 lbs
- Upright Rows– 10lbs
- 2-mile interval run on treadmill
- Leg press 130 lbs–> my new favourite weights machine
- Girlie pushups (on my knees :oops:)
- Plank– 45 seconds
- Side plank – 30 seconds on each side
**Besides the run, complete the above circuit 2-3 times
What was your ‘cheap thrill’ of the day?
dis workout is awesome!!
Thanks for the workout! Been trying to vary my gym routine lately- definitly going to try this one soon! 🙂 My ‘cheap thrill’ happend on Monday when I realized I could make OIAJ 🙂
My cheap thrill of the day? Sleeping the entire night on my first night in Europe and therefore BEATING jetlagggg! yeahhhh!
I’m still soooo jet lagged but I made myself sleep about 1 hour more and it is making a difference!
I’ve never tried HIIT before and never used a snooze button!!