Hi Friends!
It’s friday again. I can’t believe I’ve already done two months of Fitness Friday posts.
I look forward to them each week. I even got fancy this week and made some pretty colored workouts for you 🙂
But first, let’s talk about my new favorite toy:
Have you heard of the Gymboss Interval Timer. Guys, it’s AMAZING!!! Especially if you’re into doing Tabata workouts, intervals or circuit workouts like me! I used mine for 3 workouts this week. I don’t use it when i’m on the treadmill, but it’d be perfect if you were running intervals outside!!
Here’s how it works: You can set the Gymboss to keep track of intervals for you. You can choose one or two intervals at the same or varying lengths of time. So when I do my tabatas I set one interval for 20 seconds and one for 10 seconds. Then you can choose how many rounds you want, so if you want to do 5 tabatas, with 8 rounds each you can set it for 40 rounds and it counts down how many you have left. You can also choose how you want it to signal the end of each interval- a loud set of beeps, a softer set of beeps, vibrating or both beeps and vibrating!
This has made my workouts so much easier because I don’t have to drag my computer downstairs to use the tabata time or constantly check the timer on my phone. You just start the gymboss and then totally focus on your workout.
Some other perks:
-You can use it as a stopwatch, a countdown timer or a repeating interval timer.
-It’s super light and clips easily to your shorts or pants
-It comes in all sorts of fun colors
-It’s water & shock resistant
-It’s small and doesn’t get in the way
Best of all? It’s only $20!! The lovely Gymboss folks provided this timer to me for free (All thoughts and opinions are honest and my own), but if they hadn’t, I would have bought one myself! You guys should definitely check them out.
So now that I’ve raved about the Gymboss, let’s look at how I used it for my workouts this week:
Jan 27th-Put together a tabata workout to try out my new gymboss timer! Inspired by this flamingo workout:
This workout was a fun way to change it up. I enjoyed the challenge of doing things like shoulder presses on one leg. I used 15# dbs for most of the exercises, 25# db for the deadlifts.
Jan 28th– Hit the treadmill for some intervals. I chose 8.5 as my fast running speed and 4.5 as my recovery speed. I wanted to cover 3 miles. Here’s what I did:
This workout was great! It pushed me but was still doable. I was definitely tired by mile 3 which is why I slowed down my fast run speed but I still finished the 3 miles in 27:00 minutes.
Jan 29th– I had a test to study for but wanted to squeeze in a quick workout after I got off work. I put together a list of 10 bodyweight exercises and headed to the basement with my gymboss. I set the repeating interval timer for 50 sec/10 sec, 20 rounds. This will get your heartrate up but you’ll still be all done in 20 minutes. No equipment needed!
Finished off the workout with a 2 min plank and two 1 min planks. Here’s a description of Bulgarian Split Squats. I just do it holding dumbbells, not a bar like in the picture.
Jan 30th– I didn’t sleep well the night before and literally had to drag myself off the couch but it ended up being my best workout of the week. I hit the treadmill for some more intervals but decided I was going to jog during my recovery instead of walk.
Here’s what I did:
So here’s the deal. This workout was a bit of trial and error. For the first mile, I ran the very first minute at 8.0 and decided it wasn’t fast enough so I bumped it up to 8.5. That mile took 8:12. For the next mile I did all 8.5/6.5 and it was 8:06 which I realize isn’t exactly an 8 min mile per the title but it’s pretty darn close! For mile 3, I was tired. So for the first 4 minutes I did 8.6/6.6. Then for the next 4 I did 8.6/4.5. Once I hit 8 minutes I was at 2.92 miles so I bumped it back up to 8.6 and finished mile 3 in 8:35. It was amazing!!! At first I felt bad that I had to walk during my recovery intervals for the second half of that last mile…but then I realized that all three of my miles were still faster than the fastest one I did on Saturday!
Definitely one of my new fav workouts. Next time I’m going to try to do all of them at 8.6/6.6.
Jan 31st– rest day
Feb 1st– Needed a heavy lifting day so I picked 4 moves and really focused on heavy weights.
I chose a heavy weight and then a slightly lighter one for round two. I’m getting to the point where it’s almost as hard to hold the 30# dbs as it is to squat with them! I miss having a bar to do squats. But anyways, my legs were screaming by the end of the lunges…and then I went and did wall sits!
I turned my Gymboss into a countdown timer and it was perfect for the wall sits and planks! All I had to do was reset it for the new time during my 30 sec rest periods 🙂
Feb 2nd– Holy soreness from yesterday! That coupled with the fact that I was tired from work and super stressed almost led to me skipping my workout tonight. But I knew I wasn’t really too tired…I was just crabby. So I forced myself downstairs with the promise that I didn’t have to run if I didn’t want to, or lift. So what did I do? Literally crouched on the treadmill in a ball for about 5 minutes staring at the wall…then I got up and started walking.
We all know I like intervals. They help pass the time quickly…but this time I focused on increasing the incline for varying interval lengths (30 sec, then 60 sec, then 90 sec) and left the speed constant.
This workout was exactly what I needed tonight. I was dripping sweat when I was done and it reminded me of something i often forget. You DON’T have to run to get in a good workout on the treadmill. Walking workouts can be brutal. Especially if your legs and butt are already sore 🙂
Today’s Workout:
Rev & Recover Tabata Workout
I kept the tabatas simple with only 2 exercises for each one. Tabatas 1 & 2 and 4 & 5 will rev up your heart rate and get you breathing hard. Tabatas 3 & 6 let you actively recover with tabatas geared towards ab exercise.
I liked this tabata because it was quick, but still got me sweating. I did 20 sec of work/10 sec rest eight times total per tabata so each exercise was done 4 times. It took 24 minutes with no rest between tabatas.
Enjoy!
–Lindsay–
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Laurel C says
I tweeted!
https://twitter.com/#!/pace_of_laurel/status/165303767791710209
Laurel C says
I’m definitely a fan of the lunges, even though they make your legs scream! it’s one of those “it hurts so good” kind of moves lol
Destini says
All the way it has to be deadlifts. They hurt and make my thighs scream. But I love em! Great post
Destini says
I tweeted! 🙂
Emily says
Awesome workouts this week, girl! The one-legged tabata workout sounds killer. Burpees are definitely my favorite move to incorporate into my tabata routines. They get my heart pumping like crazy- I love it!
The Gymboss interval timer looks amazing!
Kim says
Squats and lunges never hurt so good!
Miz says
as much as I want a gymboss—I fear id never figure out my gymboss 🙂
sad and true….
Caroline says
I would LOVE a gym boss…when I am shedding this baby weight and stepping up my workouts in a few months I plan to spend a lot of time uping my tabata routine. I love me some dead lifts. It makes me feel strong.
Tina @ Best Body Fitness says
Another great looking week!
Pure2raw twins says
love our gymboss timer 🙂 they are the best!
loving doing burpee intervals with them!
christa says
anything with a kettlebell
Anne Marie says
I like doing sprint intervals with the tabata theory. They are killer!
Tara Burner says
awesome workouts and I love my GymBoss
Eric says
I love squats in cycles too….. they REALLY get my heart going… i ts a great addition to any workout.
sarah h says
I love wall sits!! the longer and more burn the better!
sarah h says
i tweeted!
Lindsay @ biking beforebed says
I love squat power jumps.
Diana @ Veggienextdoor says
I have totally been wanting one of these!!!! So excited for your awesome giveaway!
Squats and Lunges are my faves bc I have a history of knee problems and my PT recommended them to balance out my leg muscles.
Diana @ Veggienextdoor says
Tweeted!!!
Kate says
ooh id love one of these so I can do bodyrock workouts!!
Brittany @ GOtheXtraMile says
Ahh dying for a gymboss! I like mountain climbers 😀
Brittany @ GOtheXtraMile says
I tweeted !
Iris Lee says
I love doing Tabatas on the treadmill… and this would make it so much easier!!
Iris Lee says
I also tweeted the giveaway 🙂
Kari says
I have a love/hate realtionship with lunges! They get my heart rate pumpin’!
Mattie @ Comfy and Confident says
I tweeted!
Mattie @ Comfy and Confident says
My favorite tabatha move is mountain climbers.
And I desperately need a gym boss because I have the hardest time, timing my workouts with my phone app!
Casey says
I love, what I call, donkey kicks with a pushup….do a pushup, then kick your legs in to the air….
Kelly says
Okay, not following the Tabata workout BUT I am training for my first ever SPARTAN RACE in May! I am a recovering 1/2 marathon runner who has finally accepted that I will probably never do the distance again (hip issues) but I am a run leader for a “learn to run 5km” and the Gymboss would not only help with my running group but also the circuit training I do 3x a week!
Favourite is weighted squats (with 15-20lb) immediately followed by hamstring/leg curls! Love any exercise for my legs!
Michele @ nycrunningmama says
Wow! These are some amazing workouts! I’ve pinned several of them for motivation when I need some new ideas for workouts!!!
Lynette @NetteOnHerWay says
I like to include burpees in my HIITs. They get me every time!
I’m tweeting your link now!
Jennifer Kurka says
My trainer loves incorporating squats and lunges (in all different forms) into those workouts. But I think pushups and burpees are always the hardest!
I also tweeted!
sarah @ sarah learns says
burpees are my favorite/most hated move to include in workouts. they suck so bad, but at the same time, it feels awesome to finish a set of them!
sarah @ sarah learns says
i tweeted!
Rita @ Healthy Mom, Sexy Wife says
For tabatas, I like to do jumping lunges, burpees, or jumping squats.
Jess says
I LOVE that your best workout of the week was the one where you thought you’d never get yourself out of bed. I love it when that happens. Just goes to show that it’s true – you’ll never regret a workout 🙂
Awesome workout week lady!
re: circuits: I love throwing bodyweight work in, like pushups or planks.
Laura @ Sprint 2 the Table says
I’m all over this since I’ve started doing more Body Rock workouts. I really love (hate) doing the squats with an overhead press. Holy soreness.
Kelly @ Laughter, Strength, and Food says
I absolutely love (and hate) quick cardio moves like burpees or mountain climbers!
Kelly @ Laughter, Strength, and Food says
I tweeted!! 🙂
Rachel @RunningRachel says
I love lunges and squats… I agree with you. There are so many variations! 🙂
Rachel @RunningRachel says
tweet http://twitter.com/RunningRachel/statuses/165470798017081345
Heather says
I have never done a tabata workout but I would love to try!
I have a love/hate relationship with squats.
Liz @ IHeartVegetables says
I need one of these!!! My favorite/leastfavorite move: Burpees! I HATE them but they’re SO good!!! haha
Lindsay @ Lindsay's List says
just tweeted!
Lindsay @ Lindsay's List says
Lunges or squat jumps for me!!
Abby @ Abz 'n' Oats says
I’ve gotta try out some of these workouts! 🙂 You’re amazing!
Ashley @ My Food 'N' Fitness Diaries says
i’m a huge fan of squat jumps or jumping lunges! works your legs and gets your heart pumpin!
Ashley @ My Food 'N' Fitness Diaries says
i tweeted!
mia says
I like to include jumping jacks. Gets the heart rate up & legs burning!
Kelly says
I’m a fan of squats!
Kelly says
Tweeted 🙂
Jen says
Currently I do not cross train or do circuit training at all – however, I’d love to start doing so and a Gymboss would really encourage me! (and help me too!)
Jen says
I tweeted @runningwtg
Talia @ Bite Size Wellness says
Awesome work out week! The Gymboss toy looks super fun. And who doesn’t love pink?!
P.S. I tagged you so check out my most recent post on what to do! Yahoo!
Peggi says
My favorite is Lunges……. 🙂 They just make those thighs burn!!!! Gotta love the burn! I have been doing interval tabatas for a while and I LOVE it! I so need one of those gymbosses….I was looking at them online just yesteday!
Toni Church says
I love gymboss and love all these awesome workoutS!!!
Michele @ nycrunningmama says
I tweeted (PS- my last comment didn’t say what workout is my fav -> I love burpees!)
Scott @ Your Inner Skinny says
BURPEEEEEEES!!!!
I’m sure you knew that already, though.
Lisa says
Kettlebell Squat Presses are killer.
Scott @ Your Inner Skinny says
AND I tweeted…
[WORDPRESS HASHCASH] The poster sent us ‘0 which is not a hashcash value.
Tara says
Jump squats. Always good!
Matt @ The Athlete's Plate says
Thanks for the great workouts!
Catherine says
I like squats too! Gets a lot done in one move! 🙂
Catherine says
I tweeted too!
https://twitter.com/#!/picatasi/status/165727055609204736
Tessa @ Amazing Asset says
Burpees! So tough and definitely get your heart rate up there!
Kristen @ notsodomesticated says
Tricep dips on a bench! And squats, but you already said that one! 😉
Sarah T says
Lunges….hands down 🙂
[email protected] says
theres just so many!! hmm i love burpees…squat jumps, lunge jumps, basically any sort of plyo move bc they are just killer. pushups and squats are great too since u can do them anywhere!
[email protected] says
tweeeeeeeeeted!
Kimberly says
I am behind on my blog reading, clearly! I love the Fitness Friday idea! Great work this week!! I need a Gymboss- i use the internet tbabta timer at home, I need a travel version fo sho!
Claire says
Definitely burpees! They’re a killer, but super effective.
Charissa says
I love squats too…what an awesome giveaway! I’ve been wanting to do BodyRock workouts forever, but I need a Gymboss (crosses fingers)
Charissa says
Tweeted about it too!
Julie says
I got my Gymboss, in pink as well, a few weeks ago and I love it. It has been the best fitness gadget I’ve ever purchased! I kept reading about it and am so glad I got it.
Jill R says
lunges, I love to hate them!
JV says
Burpees!!
Karli says
My favorite workout to include in a circuit workout is jumping jacks instead of resting in between!
Larissa says
I mostly do sprints on the treadmill and love it!
Jane says
I am trying to get back into running, so I would use it for interval training!
Rachael says
I recently really like arm moves that work your shoulders – who knew I had shoulders! ha!
Rachael says
tweeted!
Carissa says
I’m all about the burpees in any tabata or plyo workout! They hurt but I know it’s a great move!
Carissa says
I tweeted!
Lily says
Wall sits! Such a burn in my quads! Awesome giveaway 🙂
Lily says
I also tweeted
Andrea @ Vegvacious says
Great giveaway!! I love doing squats on a bosu ball! It’s a great core workout!
Heather @ Better With Veggies says
I haven’t done many of these workouts (yet), but the ones I have done I like burpees – even though they don’t like me. 🙂
Heather @ Better With Veggies says
I just tweeted about the giveaway!
Jilly Bean says
I love one leg balance touches for time.
Jilly Bean says
Tweet, https://twitter.com/#!/runjillybean/status/166560357798772736