I have popcorn stuck in my teeth.
I need to work that out with some floss.
Popcorn. Good carbs when you pop it fresh at home. Why do I need carbs? Because I’ve been working hard! And I just like popcorn.
It’s been a while since I posted a Work It Out, but I’m sharing an especially good one today to make up for it.
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I love heavy lifting. My workouts typically involve some pretty traditional moves. This is a little different. In the off-season I’ve been shaking it up a bit. I’m still lifting heavy, but I’m also trying new things to keep my muscles guessing. I took up soccer… but that’s another story.
This workout is high-intensity. It will keep your heart rate up, but my favorite part is that it still incorporates weights. Starting out you may not be able to increase the weights as the sets drop, but overtime try it! What do you have to lose? You can always drop the weights back down.
Aim to do the first set continuously. It starts with 30 sit ups, 18 kettlebell swings, and 18 side lunches with a hammer curl. Then you do another 30 sit ups, but only do 16 or the swings and lunge move. The whole way through you stay at 30 ab moves, but you have a big drop from 16 to 12 reps before counting on down to 6. After the first set, take a potty/water/air break before diving into the second set.
It’s hard. Push yourself, but be smart. At the end you will be tired, but you will feel like a rockstar. A rockstar who can count.
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This workout took me just under an hour. Just because I kept moving doesn’t mean I was moving fast! 😉
Have you been shaking things up in the gym lately?
What are your favorite sorts of workouts?
Isn’t today National Popcorn Day or am I just making things up?
And don’t laugh, because I know you’re totally jack and totally competent in the gym but my goal is to do 30-60 push ups a day, day 4… GOING STRONG, LMFAO!!! Pat me on the back, will ya?! 😉
Is there a national day for anything?! Today I declare National DON’T Drink Juice Day.
I think eating popcorn is worth the toothpick and flossing that inevitably follows 😉
Thanks for the tip on these sets, though doing them continuously would be hard!
Cheers
CCU
I need to make popcorn, seriously. Is it weird to ask for a recipe? I once burned my pan and now I’m terrified.
And YES for heavy lifting – best thing I ever started!! I think it is so amazing that it not only makes me stronger physically, but MENTALLY!! Knowing I can push 50kg bench press currently (going up soon I hope), gives me a good feeling – and if the guys are looking and lifting less – even better 🙂
I just started James Wilsons Body Earned Program and I totally love it. So much variety, it’s kicking my butt every time. Besides that, Crossfit is on my list twice a week – so badass and I love the competitive atmosphere!
I don’t mess with the pan. I buy popcorn in the bulk bin and pop it in the microwave in a brown paper bag (the kind you get when you buy wine 😉 ).
AHHH with the puppy Ive shaken NOTHING lately but his lead at his furry head.
soooon for me.
I Hope 🙂
That’s a LOT of countin!
You wont’ forget to subtract reps, I assure you. LOL!
that does look like a tough workout – not just the counting part! 🙂
Oh I like that one. I bought a set of kettlebells and need to really put them back into my workouts. I was testing out some full-body circuits last week. I’ve been really blah with my weight workouts. I need to shake things up.
You should take a field trip to ATL and workout with me. I’ve almost convinced Heather and Sarah it’s time to come back… we should coordinate that! 🙂
I may very well be making that happen. There is a social media conference there (I think September). I was going to see if my boss might let me attend. 😉
Really?! Which one? That would be awesome!
Can I count to 3 and have the workout be over with? 😉 I’ve been adding a lot more running intervals to my workouts lately. Then yesterday my husband and I took an impromptu hour-long walk!
LOL! Noooooo… but walking is nice too. I did that Monday!
Looks intense! I’ve been trying to mix things up a bit in the gym lately – actually, I’ve been finding myself less focused on heavy lifting and adding in more yoga and bodyweight/TRX stuff. But I’m just going with it 😉
I love how you’ve gotten so comfortable with just listening to what you body wants. 🙂
ALWAYS ALWAYS shaking it up in the gym – I love the weights!!! 🙂 Cool workout!
Wow this looks super intense! But I def want to try it.
I’ve been doing a lot of yoga lately…cuz I’m lazy 🙂
I NEED to do some yoga. I’m stiff!
I love soccer – have you played it before?
Awesome sets – I am gonna have to try this the next time I am in front of the telly!
This is my first time! I’m really bad, but it’s a lot of fun. 🙂
Let me know if you try it out!
Gah, I love popcorn too! I have to keep floss close by though or kernels stuck in my teeth will drive me crazy!
I love switching things up when I workout. If I can get my heart rate up there while lifting…even better! This sounds like a fun one!
I have the hardest time keeping my HR up – I’m always bouncing around between sets!
Saweeeet! I love that you realize that good carbs are awesome! So many people get so freaked out by carbs. As long as you get them in the right places they are excellent. Especially if you workout like you do!
For sure! If you don’t have them you’re not going to be able to put the same effort into a workout.
GIrl, you know that is way too many reps for me!
I actually thought of you while I was doing this one. 😛
Oh this sounds fun! Fun but challenging. I was just thinking of what I wante to do for my workout tonight, and knowing I wanted to include some lifting I might try this!
Yeap, I’ll be counting… even if its hard. Have to be a buff bride! 😀
Woo hoo! Let me know what you think!
This workout looks awesome!! I love things like this (except when I’m teaching boot camp because I start talking and lose count and make us do extra which I don’t mind but apparently some do!).
Thanks! Yeah, this isn’t one to lose count on… I’d hate to have done extra reps. LOL!
Ooh I like high intensity.
I’ve been doing upper body and lower body workouts, and my most recent challenge was a negative resistance workout using a body bar and bands. It was hard as hell, and I loved it.
I have been doing recovery based training this round (post to come on that – promise!) and it’s killer. It’s all about keeping your HR above a certain range during the strength, which means I am working HARD the whole time. It’s awesome. And tiring. 🙂
Yes! I have to really hustle to keep my heart rate up, but it makes for such a satisfying workout.
Dude, I don’t even know if I can do 30 V-ups ONCE! Those things are KILLER! And of course you would get my hopes up with the first work it out post of the year and there are lunges involved…one of the only two things I can’t manage to get my knee to do! Hmmm, maybe half squats (because full squats are the OTHER thing…womp womp)?
Mmmm, popcorn! 😀
Here are you mods: instead of V-ups, do a sit up with one leg up to touch your toe (15 each side. Instead of the lunge, do a sumo squat. Those tend to be easier on my knees. 🙂
Then, recover with popcorn.
Ohhh, I like!! And umm hello! Don’t think you’re the only one who likes a popcorn “sprinkles” in her recovery shake! 😉
I am obsessed with popcorn. It is practically a food group for me.
And counting is very hard! But this workout looks harder!
Haha – if it’s hard enough, you don’t forget to count down. 😉
I can’t wait to try this – seems perfect for those of us who like incorporating weight training but are still kind of cardio/ intensity junkies :). I’m not sure I’ll be able to get through all of the abs, but I want to give it a try! If I’m struggling with the sit-ups, I could tuck my toes under something, and on the v-ups maybe I could do like a modified boat with some hand support? I’ll let you know :).
You can definitely modify – maybe stability ball sit up and alternating a sit up with each V? Boat pose is a good idea too. I was taking some pauses toward the end for sure!
Pin-nergy!
Thanks friend!
Whoa. Mega workout! Love the idea of it – I might try it out tomorrow and even use it for myself – but with some modifications. It might be even too long for me! 😉
LOL! I think you could do it faster than I can – especially if you don’t go to heavy. It’s easily modified! Let me know what you think. 🙂