a post-halloween workout for all you guys and ghouls

Halloween is one of my favorite holidays.  Actually, I love all holidays.  I’m always down for a good celebration.  But, they can leave me feeling pretty dang tired the next day.  Even though I got much less sleep than I anticipated, I still got up at 7 and got my butt over to the gym (thank you sweet lord for that daylight saving’s time extra hour).  I knew I was a little worse for the wear and wasn’t going to be able to bang out any high intensity craziness, so I decided to focus on strength and avoid all the jumping and ups and downs that I usually do.

I used to feel like I had to do a crazy intense workout for it to count.  If I didn’t workout at my max during my time at the gym, it was a waste and should probably only count as a rest day.  This is a stupid mentality.  Your body can’t go at its max 100% of the time and its crazy to think that it can.  So, this workout is perfect.  It’s definitely difficult, but it lets you work while not having to spend a year at the gym.

Halloween Recovery Workout

Repeat each circuit 3x through resting for a minute between rounds.

  • 15 squats (weighted or not)
  • 30 walking lunges (15 each leg, 5-15lbs)
  • 30 step-ups (15 each leg, 5-15lbs)

REST

  • 30 ab bikes
  • 30 mountain climbers
  • 15 leg raises

REST

  • 15 squat & press (5-15lbs)
  • 15 lateral raises (5-10lbs)
  • 15 push-ups

This will leave you feeling the perfect amount of worked out especially after a long night.  No jumping is the key here, so feel the burn and take it slow.  Let those muscles work.

Also added bonus: Here’s the little Boo as a Rufferee for Halloween!

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-sj

pyramid workout goodness

I have been loving adding more weights into my workouts these days, but I’m not the type of person who can just sit at a squat rack for a half and hour and be happy with my workout.  Some can, it’s just not me.  I need to get my blood moving and my heart pumping while still getting in that resistance that strength training provides.

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I have been doing workouts for the past couple of months that involve 2 7 minute circuits done twice for a total of 28 minutes (not including breaks between circuits).  I loved this style of workout when I first started, but recently, they I haven’t been as motivated to bang them out and found myself counting down the seconds until the timer rang out to me that I was finished.  So, when I was creating my workout today, I wanted it to be something a little different.  I didn’t go for time, but just focused on getting everything completed with proper form and, let me tell you, my muscles are really feeling it right now.

Up & Down Pyramid Workout

For this workout, you’re going to do a squat and press (using 5-10lb weights) and a box jump.  If you can’t do box jumps, a weighted step-up is fine, but each step only counts as a half rep.  The pyramid goes like this:

  • 15 squat & press, 1 box jump
  • 14 squat & press, 2 box jumps
  • 13 squat & press, 3 box jumps
  • 12 squat & press, 4 box jumps
  • 11 squat & press, 5 box jumps
  • 10 squat & press, 6 box jumps
  • 9 squat & press, 7 box jumps
  • 8 squat & press, 8 box jumps
  • 7 squat & press, 9 box jumps
  • 6 squat & press, 10 box jumps
  • 5 squat & press, 11 box jumps
  • 4 squat & press, 12 box jumps
  • 3 squat & press, 13 box jumps
  • 2 squat & press, 14 box jumps
  • 1 squat & press, 15 box jumps

This is such a killer and your arms and legs will be burning at the end of it. Seriously, I was struggling walking this afternoon taking Boo out.  It was so fun to switch it up a little bit and play around.  Plus, it never hurts to just jam out to some tunes while jumping on and off a box like a little kid.  Fun Fact: I used to do box jumps on the steps outside my last apartment because I could never find a small enough box at my gym.  Keep an eye out, you’ll be surprised how many weird little places to workout there are as soon as you start looking.

-sj