fitness, motivation, weights, workout

Workout Wednesday-C9 Inspired Workout #2

Happy hump day, everyone! How is your week treating you so far?! I only have to get to Friday until I have two weeks off of work! Whooooooo!!!! I can’t wait to spend time with my loved ones, and just relax a bit.

Now, onto the workout!

I take a class every week called the C9 challenge. The layout goes like this: 1 min of an upper body excercise, 1 min lower body excercise, 1 min of abs (repeat everything 3 times).  Then, do 1 min of an all out cardio burst.  That layout is repeated two more times with different excercises  (a total of 3 sets).

When I am unable to make class, I use the layout to make my own! I did one over the weekend and it kicked my butt!

Start with a warm-up  (at least 5 minutes)

Set 1:

  • 1 minute of db shoulder punches  (use a light weight)
  • 1 minute of lunge pulses (30 seconds each side)
  • 1 minute of weighted pikes on bench 

Repeat set 1 three times 

  • 1 minute of squat jumps

Set 2:

  • 1 minute of back raises
  • 1 minute of goblet squats
  • 1 minute plank 

Repeat set 2 three times

  • 1 minute of burpees 

Set 3:

  • 1 minute of chest press
  • 1 minute db deadlift
  • 1 minute bicycle crunches 

Repeat set 3 three times 

  • 1 minute of high knees

Warm down and stretch!

*Please note that I am not a personal trainer and only post workouts that work for me and my body. 

Sometimes, I shorten the excercises or amount of times I do it (depending on time and how I feel that day)!

Hope you enjoy!

With love, 

Carly

fitness

Fit Friday-Create Your Own Barbell Strength Class

Happy, happy Friday!!!! We made it to the weekend! The amount of caffeine I have had today is slightly alarming,  but sometimes you do what you’ve got to do, right? I struggled getting out of bed before 5 this morning to go to the gym, especially since we had snow flurries. Staying under my covers for another hour sounded amazing,  but I forced myself out of bed,  had a spark and made it to the gym. One of my favorite classes was this morning called barbell strength. I am so glad I went because it got my day started on the right foot. I wanted to tell you guys a little about the class and some tips on how to do a similar workout on your own because I know these classes aren’t available everywhere!

Items used:

  • One barbell 
  • Various weights-plates  (these depend of what you can do, everyone is different)
  • Step and blocks 
  • A mat

The order of class:

  • Warm up
  • Legs
  • Chest
  • Shoulders
  • Triceps 
  • Back
  • Legs again 
  • Abs
  • Cool down

We never do super heavy weights. This class focuses on form, and a lot of repetitions instead of heavy weight. Trust me, it hurts so good! We mix up top half/bottom half and full range of motion for each body part. We also mix it up by doing the exercise slow for a little bit, then fast. 

To create your own class, I would suggest doing each body part for about 5 minutes  (or 2 songs). You can use already weighted barbells or the one’s where you add plates. Have some light hand plates available also (we use these for shoulders and triceps).

Here are some examples for each body part:

Warm up: easy jog, slow squats, light weight shoulder press, ect.

Legs: lunges (with pulse), bottom half squats, top half squats, narrow squats, etc.

Chest: chest press, low/high pulse chest press, narrow grip chest press, pushups, etc.

Shoulders: overhead press, clean and press, light weight plate pulses, etc.

Triceps: dips, tricep pushups, overhead tricepts with a light plate, etc.

Back: Rows, deadlifts, etc.

Abs: bicycles, plank, mountain climbers, leg lifts, etc.

Those are just a few ideas to make your own full body barbell workout! Have some fun with it, and use Pinterest/Google for more exercises if you want! Take as many breaks as you need, I know I needed a few extra this morning. I hope you guys enjoy! Have a fantastic weekend!

With love,

Carly 

*please note that I am not a personal trainer. Always consult with a medical professional before starting a new workout routine. I share workouts that I use and what works for me, but they might not be safe or have the same results for you.