Happy Monday! Hope everyone had a lovely weekend, and it didn’t go by too fast. Who am I kidding, it always goes by way too fast. Friday night the boyfriend and I just hung out since we are both trying to get over these nasty colds..he gave me his last week. Saturday we did a scavenger hunt hosted by Austin Passbook where we traveled around downtown Austin on bikes gathering clues. My friend wrote a quick recap on his blog, ATX Athletics. We didn’t finish first, but that’s okay because it was a nice workout and definitely cool to bike around downtown and see everything from a different perspective. Even though we didn’t win, we did get a free passbook, which is a little book containing a bunch of 2 for 1 deals around Austin. I’m super excited to try out some new eats and fitness classes.
So what better way to start off your Monday than with a workout!! Great way to get the week going on a positive start. This is a workout that I did last week at CrossFit, but it can be easily modified for you do at home without any weights or you could use dumbbells if you have those. The workout consists of 5 rounds, with a one minute break between each round. Each round consists of 30 seconds of max single unders (one rope rotation per jump), 30 seconds of front rack lunges (115 pounds for men/75 for women), 30 seconds of double unders (2 rope rotations per jump), and 30 seconds of front squats (115/75). Take one minute break and start the next round. The total time for the workout should be 14 minutes (including rest).
For the front rack lunges you want to clean the bar up and then hold it in a front rack position (like you would for a front squat) and then lung alternating legs. If you do not have a barbell, feel free to hold dumbbells by your side or in the front rack position, or just use your body weight and do lunges. If you are using no weight, you could make it a little more challenging by doing jumping lunges! Same goes for the front squats; either hold the dumbbells in the front rack position or you can just do air squats. And if you are feeling super charged, you could even try to do double unders for both of the 30 second jump rope sessions.
I did the workout prescribed and finished with 652 reps. Give it a go and let me know how you do!