You wanna know what’s on the to-do list for today’s Lushious Bikini Body Challenge workout?
The last three days we have been under an extreme heat alert and overnight last night, the humidity left which means its super perfect right now for a run!
I think all of these at home workout are really getting to me. Lately, I’ve actually been wanting to go for a run. How crazy is that?!?!?! The variety of exercises and training styles I’m working with now, is definitely a motivation booster….and I love every second of it!
Ok, these baby muscles aren’t going to grow with me sitting here typing….time to kick butt!
+ check in each day for the NEW daily workout
+ drink lots of water throughout the day, and especially around your workout time
+ always train with proper form, focusing on your breathing and tempo
+ focus on eating lean protein with lots of vegetables for every meal
+ share your progress through #LushiousBikiniBodyChallenge
+ resistance band
+ exercise mat
+ a pair of dumbbells
+ gymboss interval timer
Part #1: Complete the following reps for each exercise below, moving through the workout without resting. If you do need to rest, take it after completing each superset.
SUPERSET x3 sets
walking PUSH UPS x6 reps
resistance band CHEST FLY x20 reps
TRISET x3 sets
sliding WIDE to CLOSE GRIP PUSH UPS x5 reps
alternating dumbbell BICEPS CURL x20 reps
resistance band PULL DOWNS x20 reps
TRISET x3 sets
triangle PUSH UPS x8 reps
dumbbell CROSS BODY CURLS x20 reps (alternating)
resistance OVER HEAD EXTENSION x20 reps
Part #2: Go for a run!
If you’re in the gym, set up the treadmill and work with intervals. Sprint for 2 minutes, and run at a slower speed for 2 minutes. Continue this for 10 – 20 minutes.
If you’re at home, get outside!
Here’s my plan: I’m setting up my gymboss interval timer for 4 rounds.
4 minutes for RUNNING and 1 minute for SPRINTING.
This way, when I feel the gymboss vibrate, I’ll kick it up a notch and run like there’s a bear behind me!
THE EXERCISES IN ACTION
walking PUSH UPS
resistance band CHEST FLY
sliding WIDE to CLOSE GRIP PUSH UPS
alternating dumbbell BICEPS CURL
resistance band PULL DOWNS
triangle PUSH UPS
dumbbell CROSS BODY CURLS
resistance OVER HEAD EXTENSION
Using the gymboss for running is an awesome way to challenge yourself. And, I know for me, it will really help me improve my run. Not that I’m setting a goal or anything, running isn’t on my list of loves, which is quite obvious! The last time I went for an outside run was last Summer when I did Mud Hero! It was a 5km run, and when I signed up for it, I told myself I would train for it.
I didn’t train at all.
I literally showed up and ran the course.
Ans finished in under 40 minutes!! BOOM! I was pretty happy, those obstacles are crazy fun!! And slippery…hence….the mud! And after checking my time, the first person finished in just over 30 minutes….so I think I did pretty good outta 5000 people!
So good, I had to take a year off before running again! LOL!
Have an awesome workout, and enjoy your run! See you guys tomorrow for glutes & core!