by Jen
on January 8, 2014
I am setting my intention to post at least one workout each week for you. I have a good one to share today! I used it for a training client earlier this week and also did it myself that same day. I’m still feeling it two days later!
The last couple of workouts that I have posted have been bodyweight because many of you need workouts that can be done at home or with little equipment but today’s workout utilizes a barbell and a pull up bar (or you can use a pull up machine) in addition to a few bodyweight exercises.
Lots of upper body strength in this workout. My arms were shaking as I finished my last set of bench press. And my thighs are sore from the squats. You want to really push yourself with the weighted exercises. Get as heavy as you can while still maintaining form for the 10 reps. I gave suggested ranges but always scale as necessary. I’m giving you two options on the push ups, the decline variation is tough stuff!
Perform three to five rounds of the workout.. My client and I did it four times through and it was tough. That last set of pull ups and bench press almost did me in!
As always, let me know if you have questions and feedback is welcome if you try the workout!
{ }
July 22, 2026
I am such a creature of habit when it comes to breakfast. 95% of the time I’m craving a breakfast that is on the sweet side. That mostly alternates between smoothies or yogurt bowls with overnight oats, chia pudding or oatmeal occasionally thrown in there. On the rare occasion I go savory – it’s scrambled [...]
{ }
July 19, 2026
I want to bottle up this summer and make it last forever (well, maybe minus the wildly hot and humid weather that makes running a big thumbs down). I mentioned this in my last post…but I am really enjoying the slower pace and the days that feel like they have more space. While I’m trying [...]
{ }
July 10, 2026
Happy Friday! I hope this post finds you well and enjoying the summer. We are in the dog days of it over here in Charlotte – the heat and humidity is off the charts – but it’s something I’ll embrace because I deeply appreciate the massive slow down that summer has brought. A lot of [...]
{ }
June 21, 2026
I recently traveled to Big Bear Lake, California for the inaugural Big Bear Peaks + Pines three-day stage race hosted by TransRockies Running. This was my third TransRockies event in 12 months (see also Colorado + Moab) and I’m here to tell you that they can do no wrong when it comes to race organization [...]
{ }
May 30, 2026
Happy weekend! Another week in the books! I got three runs in (6.5 miles, 5.5 miles, 5.5 miles) and I have a trail run planned for tomorrow. Total weekly mileage will end up around 30-35 miles depending on if I go for 13 or 17 tomorrow! I’m 16 weeks out from the Golden Ultra so [...]
{ }
May 23, 2026
Happy Memorial Day Weekend. It’s a very rainy one here in Charlotte and while I am a little bummed not to be spending the weekend in Florida with the fam or by the pool at our swim club (just opened for the season!), I’m also welcoming a slower pace and time at home. It’s been [...]
{ }
May 3, 2026
Hi and happy May! As we roll into the first full week of a new month, I have almost a month’s worth of lunch ideas for you. It’s a great mix of sandwiches, bowls, salads and wraps. I hope you enjoy and find some inspiration for your midday meal! Open-faced chickpea salad sandwich on toasted [...]
{ }
