Hey, hey fitness fans. Time for another Monday workout to get your week going with a sweat. Sometimes workouts fall on the way side in the summer with everything going on. Traveling, vacations, BBQs, parties, holidays…the list goes on. Even while traveling or on vacation you should try to do something active to help you stay on track. Take a walk on the beach or a bike ride with a family member or friend.
This is a workout I did the other week, but if you are traveling or do your workouts from home, you can definitely modify this to do with stuff around the house or no equipment at all. Here’s the breakdown:
1200 meter run
50 thrusters (45 pounds for men/35 pounds for women)
800 meter run
400 meter run
The weight is supposed to be light for the thrusters since there are a lot of reps. If you usually scale for this type of workout, then scale. If you needed to go all out, you should be able to do 35 reps at the weight you choose. If you have never done a thruster, it is a squat with weight and then a press overhead with the weight. Check out this video for a demo. If you don’t have a barbell, feel free to use dumbbells or anything else that has some weight to it. Gallon jug of water in each hand, yes. Laundry detergent, yes. Or you can even do it with just air squats. Or jumping squats if you really want to get spicy. Use your imagination.
Even though the weight is light, the thruster movement definitely gets you. You just gotta push through it and get back to the run to recover. I did the workout as prescribed and finished in 16:08. I rode my bike to and from CrossFit and ended up burning almost 650 calories and hitting a max heartrate of 182 in a little over 2 hours. I would say that is an overall excellent day for sweating.
Give it a go and let me know how it goes!