Workout of the Week

Workout of the Week: WEIGHTS

Hi- I’ve got a great new weights workout to share with you this week!

This past week was a new stage in my training. That meant a 2 heavy weights workouts and more interval running. I really enjoyed these small changes…so here’s my favourite workout from the week.

The focus of the workout is to lift heavier and fewer reps. Until now I was doing more reps (10-12) and lighter weights, which was more endurance.

Science from Steve: 6 reps aims to build strength with hypertrophy added in and stress the body’s nervous system

It’s taking some getting used to but I’m enjoying the different challenge. Here’s the workout.

 

Workout

5 minutes warm up and cool down

Timing under tension (TUT), the time each rep will last.  2:2

2 minute recovery after sets (3 sets)

  1. 6 Push Press (I used 20kg barbell)
  2. 6 Bulgarian split squat (8kg dumbells in each hand)
  3. 6 Upright row (I used 15kg barbell)
  4. 6 Goblet squat/ front squat (10kg dumbell)
  5. 30 seconds plank

Drills

I’ve also started spending more time on drills before the workout. Choose two upper body and two lower body drills and do 8 reps of each, then repeat.

Before this workout I did 8 squats, 8 lunges, 8 arm circles, 8 core swings

Overall this workout was 35 minutes long.

 

It didn’t take much time but I felt it the next day! If you’re looking for some new exercises or a new routine give it a go.

Have a great week and enjoy the workout!!

Until next time,

Catherine

The Health Heads

 

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