Having just got back from vacation in Bali (posts soon to come!), I have been excited to get back into the gym. Don’t get me wrong – two weeks off from routine and from going to the same gym every time was amazing. But it’s also nice to get back to what you know and pick up where you left off.
For the next couple weeks I decided I would be doing strictly HIIT workouts and circuits, rather than the different lifts I was doing before I left (squats, bench press, deadlifts, etc). It has been a while since I’ve focussed on increasing my heart rate and exercising using mainly my body weight, and I figured now was a better time than any.
This workout below is one that I did a few weeks back, but I thought it would be a good inspiration for myself and you readers to see what kinds of things i’ll be doing! The workout below was super tough to do; I had been doing deadlifts right before it, so I could only get through 3 rounds in the allotted time. 3 rounds is plenty, but if you want to push yourself a tiny bit harder, go for four!
15 Minute Advanced Workout
Perform each exercise for the stated number of reps. Once you have completed the fourth exercise, start again from the first one until 15 minutes is up.
- 2 dumbbells, around 7.5 – 15 lbs
- Box or Bench
- Barbell (DB’s will work fine as well)
1. Man Makers (10): Grab a pair of dumbbells at a weight you’re comfortable holding and pressing above your head. Holding one in each hand, place them on the ground and start in a plank position. Using your right arm, pull your elbow up and back, squeezing your shoulder blade. Repeat on the left arm. Perform a push up and then jump your feet in and stand straight up. Curl the dumbbells and press above your head. That is one rep
2. Box Jumps (10): Find a box or bench at a height you can jump up on. It should be challenging but not so difficult that you can only perform one or two. Standing about half a foot away from it, bend your knees and jump up onto the box landing softly. Step down carefully and repeat.
3. Alternate Toe Touches to Middle (10/side): Lay on your back with your feet and shoulders off the ground. Taking your left hand, crunch up and reach for your right foot. Come back to the starting position and repeat with your right hand and left foot. Try to twist your chest so that you feel your obliques working for each rep. Finally, come up to the middle and touch both feet with their respective hands. This is considered one rep.
4. Shoulder Press (10): For this exercise I did them behind the head with a barbell, but to modify use dumbbells and do regular shoulder press instead. Using a weight that you are comfortable pressing, grab the bar or dumbbells firmly in both hands. Starting with the weights beside your ears, press them up and over your head keeping a slight bend in your elbows. Slowly bring them back down to the starting position. If you are going behind your head with a bar, make sure that your head is slightly forward to avoid hitting it. If this move hurts your shoulders, stick with the regular press (not behind the head).
What about you?
How is your gym routine going?
Any big Thanksgiving plans coming up?