{workout Wednesday}

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Yes, it’s Thursday. I wanted this entry to post yesterday, but I didn’t get it published. Anyway, here are two workouts I did this week. First up, a great Back and Biceps Workout. I did a warm up of hand to hand kettlebell swings, for five minutes with intervals of 20/10 {20 seconds doing the movement with a 10 second rest}. I did five super sets with this workout, so I went a little lighter in weight and really concentrated on the movement. For each super set I did three sets with reps between eight and fifteen. Just because I went down in weight does not mean that this workout was easier, FAR from it! I finished my Back & Bicep workout with some shrugs.

My leg workout yesterday was pretty simple, pretty quick, and very much a burn inducer. I started this workout with 10 minutes on the stair step machine, doing intervals of about 30 seconds medium resistance and 30 seconds high resistance. I then did two super sets and ended with a straight set of squats on the smith machine {the squat rack was in use. I’m not a huge fan of the smith machine for squats, but when need be it will do}. Before moving on to squats, I also did one set of single leg lying leg presses. Oh, and on the sissy squats {body weight with these}, I held onto the bar of the smith machine so that I could get really low and keep good form. Hopefully one day I won’t need to hold onto anything while doing sissy squats. If you haven’t done these before, don’t let the name fool you! They are HARD!

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What at have you workout this week? Let me know if you give either of these workouts a go!

Peace Out,

Nicholle

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