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!

Weekly Workouts: A High Energy Week

I just realized that I forgot to announce the winner of my FitHouse giveaway last week. Shannon P, you’re the lucky draw! Please email me at fitnessandfeta@gmail.com to claim your prize.

Now onto weekly workouts.

For the past two weeks, I only managed to get four workouts a week in. I’m happy to report that this week I was back to normal. It just goes to show you can’t dwell on the “off” weeks or when life just gets in the way. As long as you are fairly consistent, that’s what matters.

Weekly Workouts

Last Week’s Workouts

Sunday
Rest

Monday
On Monday I was very determined to wake up and make it to the gym for a morning workout. I figured that the Monday after Daylight Savings Time would be a good day to start, as we gained not only an hour of sleep, but some more light in the morning as well. I am proud of myself for going, and I started the day with a great sweat. I warmed up with a steady 15 minutes on the elliptical and then did this bosu and row superset workout.

Row & Bosu Superset Workout

Tuesday
Per usual, I took Liz’s Kickboxing and then taught my class. I taught with a drop set format, which I haven’t done in a long time. Drop sets are when instead of stopping a set at the point of fatigue, you actually lower the amount of weight used in an exercise by about 10% and continue to do as many reps as possible at the lower weight. I didn’t do the full workout with the class as I was walking around to correct form, but Liz texted me on Wednesday to say she was sore and happy!

Wednesday
I had the pleasure of attending a class at Barry’s Bootcamp, courtesy of New Balance‘s LaceUp365 program. The class was really good, and I was completely in my element. Plus I got to meet some fellow Boston bloggers that I’ve followed for a while now. I will be recapping my experience this week, so stay tuned.

Barry's Bootcamp

Thursday
I taught my 6am class, which I thought I’d be too sore to teach from Barry’s, but since my soreness didn’t kick in until the afternoon I powered through it. I taught a format where we did ten upper body exercises for 60 seconds each (totally took a bunch that we did at Barry’s for this), five minutes of cardio, then ten lower body exercises for 60 seconds each, then five more minutes of cardio.

Total Body Blast

There were 28 people in class on Thursday morning, and each one of them rocked this workout. I think this was one of the best classes I’ve taught in a while, but I’m attributing it to the energy in the room being so high!

Teaching Class

Friday
I only did cardio to give my muscles a break. I completed 45 minutes of steady cardio on the elliptical. It felt really good, as I barely ever do steady cardio for that long anymore.

elliptical

Saturday
Rest

This Week’s Workouts

Here’s my plan for this week:

  • Sunday:¬†Ashley’s 20/20/20 class
  • Monday: Cardio and core combo of some sort¬†
  • Tuesday: Kickboxing, then teaching my class
  • Wednesday: Rest day
  • Thursday: Teaching my 6am class
  • Friday: Boston Mania
  • Saturday: Boston Mania

What’s a workout you’ve done lately that was really high energy?