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Weekend Warm Up Workout

Hello and a big welcome to the weekend!


Unfortunately, it’s FREEZING and all I want to do is stay bundled up, inside and warm. The wind is bone-chilling. From what I understand it’s pretty cold in most of the country and my mom told me it sleeted yesterday in Florida. That’s crazy  so I thought I’d put together a workout to warm you up! 🙂

This workout features alternating cardio and strength intervals. One of our trainers at the gym was using this workout format this week and I did two of his circuit training class workouts using it and was smoked. I wanted to put my own twist on it and share with you!

weekend warm up workout

Okay, here’s what we’re working with. It’s a “bookend” style workout that begins and ends with athlete’s choice of cardio. I offer you three options here…running at a slight incline, rowing at a low damper or cycling at just over 100 RPMs. It’s up to you and feel free to vary it throughout the workout. I have been all about the rowing lately because it’s such a good challenge for me so that’s what I’ve been going with for these workouts.

As far as the strength goes, I’ve programmed squats (always squats! and they will be hard coming off the cardio), chest work with flies (these can be performed on a bench, stability ball or on the floor), mountain climbers for core stabilization, bent over rows for backside body and burpees because every workout needs some burpees (love y’all!). You end up doing the strength circuit three times through.

This workout should take 20-25 minutes total.

Let me know if you have questions or feedback and happy sweating! Go warm yourself up!

{ 4 comments… add one }
  • Sara @ LovingOnTheRun January 25, 2014, 2:24 pm

    It is FREEZING here too! I just got back from the gym and so glad I got a good workout in to warm my muscles up – maybe I’ll save this one for tomorrow!

  • Anne January 26, 2014, 7:54 am

    Nice. I was looking for a workout today ! Thanks !

  • She Rocks Fitness January 26, 2014, 3:38 pm

    Looks awesome as always! It’s actually beautiful in Houston and made sure to soak up lots of Vitamin D before the week, when the temperatures drop again. It’s going to be 27 degrees at night??? Hope you had a fabulous weekend. XOXO

  • heidi January 30, 2014, 9:43 am

    I did this one this am Jen – loved it. Thank you!!!!!! =)

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