Woo woo! It’s HUMP DAY! We made it halfway. 😀 This morning I had my weekly Gym Buddy Workout with R and S. As per usual, it was wicked hard and spectacular all in one. Last week while I was wooping it up in Florida, I missed my small group circuit class, where we were doing pull-ups (I was legit bummed, because I really want to be able to do just ONE). Because R can successfully do 0.45 pull-ups and I can do 0.12 pull-ups, we added it to our laser-focused short list of areas of improvement (it will now sit alongside tall box jumps and super heavy sled pushes). If you remember, at the beginning of January, I encouraged everyone one to pick just one thing to focus on improving (whatever that may be for you – if you need a refresher, check out that post here). Well, after chipping away at it once a week, I believe I made a teeeeny tiny bit of improvement on my box jumps. Thanks S for capturing this special moment before 6 am:
I can now focus on the next stack!! Woooohoooo! And don’t worry, I will keep you all posted of my progress. Because even an inch of improvement can make you feel like a complete BOSS and add a little swagger into your day (especially when you can look at something and say “Hey! I did that all on my own!”).
R is a rockstar, so she put together our awesome WOD this morning, focusing on exercises that will help us achieve our specific goals. I can take zero credit for this, because I just participated. But R obv has the right idea: if you’re trying to focus on improving just one thing, do a little research and see what can help you to achieve your goal. Help yourself out! It makes complete sense, but I didn’t really think about it until this morning. Thus, our first round of exercises focused on helping us to accomplish high box jumps, the second will help us get better at doing pull-ups and the third was a great core workout (because you can never go wrong).
Body By RS Workout of the Day
Warm up: Jog for 5 minutes
Repeat each round three times for (1) One minute; (2) 45 seconds; (3) 30 seconds, with a quick cardio segment in between.
Round One: To Improve Box Jump Height
- Step-ups (on a tall box)
- TRX jump squats (or frog jumps)
- Hamstring curls using yoga ball
In-between each round cardio: (1) Sprints; (2) 3 sets of Stairs; (3) Sprints
Round Two: To Build Pull-Up Muscles
- Bar hangs
- TRX bicep curls (or bicep curls with 12 lbs dumbbell)
- TRX high row
In between each round cardio: (1) Sprints; (2) Alphabet Plank*; (3) Sit-ups for 1 minute
Round Three: Core Blaster
- Russian Twists with 12 lbs dumbbell
We skipped cardio in between each round for this last set because we weren’t feeling it (/we were dying). 😉
Cool Down: Walk until your heart rate slows. Stretch and drink water!! 😀
So just to clarify: you do each round three times. The first time, you do each of the activities in the round for one minute, then you do your cardio, then you repeat the activities in the round for 45 seconds, then cardio, then 30 seconds for each, etc. Once you’re done with Round One, move on to Round Two! 🙂
*Alphabet Planks: Plank with your forearms parallel to one another on a yoga ball, then write each letter of the alphabet using your arms to move the ball. It sounds easy but it is SO hard (and pretty fun too)!
We had a fab time as usual. Working out with friends is great – you can encourage each other, give each other high-fives when you’ve aced your box jump, and laugh with you when you let go of the bar during the third round of your bar hang and proclaim “I’m dying a death right now!” And at the end of the workout, be completely red-faced and sweaty with, and cheers your accomplishment with fist bumps all around (additionally, you can text them to commiserate when you can’t walk up three flights of stairs at work because your legs are so done-zo). I hope you guys get out there today and kick some serious ASS. I hope that R’s workout has given you some inspiration to work towards your one goal – I know that getting my butt kicked by just hanging from the bar has stiffened my resolve to do that ONE SINGLE DAMN pull up. I will do it. Even if my hands get all blistered and callused from all my attempts (that’s what manicures are for, right?).