The “On Fire” Workout

A couple of Tuesdays ago I taught a workout that everyone LOVED, self included. The moves were fun, it was the first Tuesday night back after a three-week holiday hiatus, and the energy in class was awesome. One guy in my class said it was his favorite class ever with me, and Liz told me I was on fire and never allowed to go on vacation again. Whoops.

on fire

It’s funny because I threw this one together based off of a couple of mini circuit combinations I saw in the January 2014 issue of Fitness magazine. Since the mini circuits primarily focused on cardio and lower body (well, not the last one), I added a few upper body blasts to the workout so it would take the full hour class. Boom. What I thought was a somewhat hastily put together routine became everyone’s favorite. It just goes to show that you never know what people are going to like or not!

For those of you who keep asking “where’s that workout from after New Year’s?,” here you go.

The On Fire Workout

I won’t lie, I think on the first round of each circuit I changed the 30 seconds to 45 second blasts. I was getting excited. Either way works though.

Here are links to the Fitness magazine videos of the mini-circuit exercises:
I also included some notes where I changed things up because I know someone from class will say “we didn’t do that!”

And here’s what I did for the upper body blasts:
Note – since higher rep, use lighter weight.

Triceps & Back

  • 3 sets of 10 single arm rows
  • 3 sets of 10 single arm kickbacks (stay on the same arm)
  • 1 set of 10 row and kickback combo
  • 10 tricep pulses
  • repeat on other side

Biceps & Shoulders

  • Front curls — 8 two count, 8 four count, 8 single count, 8 pulses
  • Side curls — 8 two count, 8 four count, 8 single count, 8 pulses
  • W curls — 2 sets of 8 single count, 8 pulse lifts

If you are short on time, you could do this workout without the extra upper body blasts. Trust me, you’ll still feel it. For questions or further explanations on anything, email me at fitnessandfeta@gmail.com or leave a comment on this post.

–Let’s chat–
What makes a workout “on fire” to you? Is it the moves? The energy? The instructor? How you feel during it?
What fitness magazines do you get workout inspiration from? Instructors, have you ever hastily thrown together a workout and come to find out everyone loves it ten times more than the workout that took you over an hour to plan?

Enjoy the day!

Erica’s Visit + Weekly Workouts

I haven’t posted since last Wednesday!  That’s longer than I ideally like to go between posts, but I’ve just been busy enjoying the official launch of the wellness program at work as well as hosting my friend Erica at my apartment since Thursday night.  Blogging just had to take a backseat for a few days!

Anyways, Erica is one of my college besties who lives in New York City, and I was so excited we were able to coordinate a Boston visit this summer to celebrate her recent engagement!  Our ACTIVITIES for the weekend looked like this:

  • Thursday night:  Wine + catch-up + sleep
  • Friday:  Slesh joined us for breakfast and triple work from home date, followed by a fishbowl at The Landing + CODZILLA (we survived!) + dinner and drinks and fun at Jery Remy’s in the seaport
  • Saturday:  Beach day at Winthrop beach + dinner at Russell House Tavern in Harvard Square + drinks and dancing at Middlesex and Cantab Lounge in Central Square
  • Sunday:  Bagels and farewell

Here are some snapshots from our fun:

Fishbowl at the Landing

Codzilla

Codzilla

Boston from Codzilla

Boston from Codzilla

Codzilla Boston View

Codzilla

Codzilla

Bridget beach chair

cantab lounge

Miss you already, Erica!

Moving on to my Monday motivation for you guys…

Weekly Workouts

Last Week’s Workouts

Last week I got four solid quality workout days in:

Sunday
Outdoor run + at home strength circuit

Monday
Outdoor run + the advanced version of this plank workout I posted last week

Side Planks

Tuesday
Kickboxing + taught a barre inspired class in my class

Wednesday
Active rest — long walk

Thursday
Taught mini circuit strength sets in my 6am class:

  • SET 1 = Squat to hip abduction, pushup to frogger (my latest favorite move), cross knee planks
  • SET 2 = Alternating front lunges with oblique rotation, monkey curls, side plank toe taps
  • SET 3 = Deadlift to rows, triceps dips + toe taps, flutter kicks

We did the exercises in each set for 15 reps each.  Each set was done 3x through before moving to the next set.  In between each set we did one minute of jack + jabs, one minute of side shuffle touchdowns, 45 seconds of runners, and 5 burpees.  It was a good class!

Friday
Rest

Saturday
Rest

This Week’s Workouts

  • Sunday — 2 mile run + this mini circuit that Monique posted last week
  • Monday — Cardio of some sort + core work
  • Tuesday — Liz’s Kickboxing, then teaching my class
  • Wednesday — going to take another free CrossFit class at the City Sports in Legacy Place
  • Thursday — teaching my class in the morning (this is likely going to be a rest day for me after working out on Wednesday night)
  • Friday — workout TBD.  Maybe Studio Empower?  We’ll see.
  • Saturday — workout TBD, maybe?

When’s the last time you saw a good friend you haven’t seen in a while? 

Hope your weeks are off to a great start!  What’s on the workout agenda this week?