(This post contains affiliate links - please see what that means here). Need some motivation for your Monday? IMG_2412 This was a really awesome, heart-pounding workout. I'm trying to get back in good cardio shape after struggling with virus after virus and my asthma this winter. It has not been easy, but I think I'm finally getting there! You'll need a pull-up bar, a kettlebell (I used 35#), a barbell and plates, and a box (mine is a homemade version of this), and an interval timer app (or this). I'm working on my pull-ups a lot, still using a band most of the time, but getting there! Warm up/Strength: 5 min EMOM of pull-ups - string together as many as you can each minute and then rest the remaining time. (My goal was 3-4 per minute) Workout:  Set your interval timer to go off every 2 minutes. You'll do this workout for time, and every 2 minutes stop what you're doing and perform 5 burpees. Getting this workout done fast = less burpees! 3 rounds for time: 10 deadlifts (125#) 10 goblet squats (I used 35# KB) 10 bicep curls (I used 35# KB) 10 step ups on box (each leg, I used 20" box) 10 bent over rows (5 each arm, I used 35# KB) + 5 burpees every 2 minutes.
  • I finished this workout in 13:39 and did 30 burpees.
Cool Down/Abs 3 x 1:00 planks   Let me know if you try it - or tell me about your workout!  

(This post contains affiliate links - please see what that means here). Today's workout was some quick and dirty cardio. I woke up at 5 to snow falling outside and definitely needed to get warm.  Since I usually try to get in a shower and few sips of coffee before the babies wake up, the timing of this one worked out nicely. This one is very cardio focused, as it is higher reps and lower weight. I'm trying to alternate days of heavy lifting and what I like to call "panic breathing" workouts. IMG_2359 Strength:   Worked on power snatches (see video of movement here) I warmed up with a few sets of ten with just the bar. I eventually worked up to 65# and did three sets. Snatches are something I don't like to go very heavy on. Any heavier than 65# right now, I'll end up with bad form. I'm happy to stay injury free, thank you very much! Workout: Use an interval timer app to program 6, two minute high intensity rounds with 1:30 rest in between. Each round is an AMRAP of:
  1. deep squats with 45# bar on back (could sub air squats)
  2. pull-ups*
  3. OH lunge with 25# plate
  4. burpees
  5. jump rope
  6. Sumo deadlift high pull (I used 35# KB)
Push yourself, because each round is short! *I will use a band or stool to help me get more reps. I'm still working on stringing my strict pull-ups together! Cool down: 3x30 russian twists with medicine ball or weight plate This workout only took me 45 minutes, definitely do-able if you're on a time crunch.