Hi Friends, I think it is about to be one of those weeks! I remember when I use to work Monday through Friday, those long weekends led to hectic shorter weeks. Even though I’m not on a set schedule like that anymore I can tell with everything going on my posting schedule will be erractic, but I still be here blogging my little heart out as much as possible! This was the workout we did last weekend, follow the circles from left to right so you end up doing a pyramid of 4,6,8,10,8,6,4 minutes each circuit. Keep in mind that although I am a Certified Personal Trainer I’m not there with you to check form, please make sure you get more direction if you need it. As always, check with your Doctor before beginning any fitness regimen.
[Tweet “Need a longer Endurance workout with Cardio and Strength? #LT90DayChallenge #90DayTeamKelli #fitness #fitfluential”]
Form Cues and Links:
Cardio:
Zone 4 push as hard as you can
Zone 3 pick a pace you can maintain for the whole time
Strength:
For the weighted exercises chose a lighter weight since you will be doing way more reps then usual.
- Air Squats with no weight
- Dumbbell Overhead Press
- Upright Rows
- Dumbbell Deadlift
- push ups or squats
Hope your short week isn’t too hectic!
What do you prefer short intervals or long endurance workouts?
Totally depends, in the morning I like long endurance workouts I can get lost in but in the afternoon I want to speed through something high intensity.
GiGi Eats says
This looks like it could kick some serious BUTT – in only the best ways though! 😉
Kelli Shallal MPH RD says
Best way to kick your butt after a holiday weekend!
Kelli Shallal MPH RD says
Thanks Gigi!
Nancy Wilson says
Thank you for sharing this work out Kelli! I train for half and full marathons and have the Phoenix Rock and Roll coming up in January. I aim to do 2 strength workouts per week to keep myself strong and prevent injuries. This one looks great – I will pin it for future use.
Best,
Nancy
Kelli Shallal MPH RD says
Absolutely! That’s great I’m hoping to run the rocking and roll half too! Maybe I’ll see you there!