Today marks the first official post of the Weekly Wednesday Workout Series.
Over the course of the past few months, I’ve noticed my workout-related posts getting quite a bit of hits, which has been a great thing because I absolutely love blogging about fitness. I appreciate the feedback that many of you have given me through your comments on Facebook, retweets on Twitter, and through your direct comments on the blog. There is nothing more useful to a blogger than audience feedback! You guys are the reason that I am continuing to write…
Since soccer ended three years ago, I’ve been a regular worker-outer, doing some sort of fitness activity at least 4 days a week. I know what it’s like to get stuck in the rut of boring routines, runs that never seems to end, or the worst of all, repeated workouts that still seems to leave you with pesky cellulite and an unwanted stomach.
I’ve created the Weekly Wednesday Workout Series as a way to help combat these very frustrations and as a way to provide you all with something consistent that you can rely on each week – because let’s just be honest, up to this point my blog has been a “smorgasbord” of random posts. (A Smorgasbord is actually a Swedish word that means “a meal served buffet-style with multiple cold dishes of various foods on a table” – pretty cool huh?!).
The first official workout in this series is called “Wood You Do it?”
For those of you avid Crossfitters, you’ll know that “Wood” is actually a WOD and you might find this workout incredibly similar (with some slight modifications of course!) This workout took 30 minutes to complete (this will vary depending upon how fast you run and how long you take your breaks – I ran at an average speed of 8.5). Each round goes by super quick because the reps are few and go by fast, and each exercise is something completely new. As I expected, the most challenging part for me was probably the Burpee Box-Jumps. By round 3, I was doing 7 reps of them, and then stopping and taking a break before finishing the last 3. They are tough and by the end of the third round, your muscles really start to feel fatigued. It’s definitely worth giving this workout a try!
What I’ve found through my own experiences working out is that muscle activation is key – by this, I just mean making sure you’re not only using your muscles, but that you actually feel your muscles being used. There is a difference here.
Think about being on an elliptical machine at a very low resistance, walking slowly on the treadmill, or doing a bicep curl that you could complete 50 more reps of. While you’re technically using your muscles, you might not actually feel them being used. The movement almost feels natural. This is NOT what we are aiming for. Being able to feel your muscles being used will be obvious: your quads may start to burn, your arms may start to shake, and your heart rate will increase. (Remember, the heart is a muscle too!)
99% of my workouts will make you feel like you’re using your muscles. They may be challenging and they may leave you sore, but they WILL be fun and they WILL leave you feeling great. My workouts aim to incorporate cardio as a form of muscular strength and endurance – so if you’re getting your cardio through doing burpees, you’re also getting a total body muscle workout (your shoulders, squads, butt, etc.), OR if you’re getting your cardio through jumprope, you’re also working your calves, biceps and forearms. We all know that muscle burns fat, so it’s a win-win situation.
Making sure that you feel your muscles when your working out doesn’t necessarily mean you have to use weights, you just need to add a little bit of something that will require greater exertion, like turning up the resistance on the elliptical, increasing the treadmill incline, or incorporating sprints into your bike workout, etc.
Hope that you enjoy this workout & look forward to next week! Would love to hear feedback from any takers….