Yesterday’s workout of the day was an awesome heavy lifting, crossfit style session in my home garage gym.
It was hot and sweaty, even in the shade of my garage, and I loved every second of it!
My Workout of the Day went a little something like this:
- Warm Up with a 10-15 minute jog and some mobility/stretching exercises.
- Functional Compounded 5 part Movement Weight Lifting Sequence: Dead lift, Dead Row, Clean, Press, Front Squat. x10 reps
- Then sprint 100 meters.
- Repeat the lift & run x 3 sets.
- Cool Down with some push ups, sit ups, and stretching.
All you need for this workout at home is your own two feet and either a heavy weight bar or two heavy dumbbells. I used a 45lb Olympic bar with 2x10lb plates for a total of 65lbs. It doesn’t sound like much, until you start that second set! So yes, you do the Dead lift, Dead Row, Clean, Press, and Front Squat all in a row; that counts as one rep. Ten of those, then run, and then repeat. Its brutal, but its a total body workout that will keep your heart rate up. Pace yourself but try not to rest for too long!
I love lifting weights! Ladies, do yourself a favor and start lifting. And no, those little 5 pound dumbbells don’t count! Lift heavy! No, you won’t get bulky. Yes, you will accelerate your weight loss and tone your skin and totally reshape your body! Plus you’ll reap the added benefits of increased bone strength, endurance, and metabolism!
Nutrition is always the most important aspect of having a healthy body, but in my opinion, weight lifting and consistent exercise comes in a very close second place!
I’m still in shock sometimes when I see current pictures of myself. I’ve lost more than 100 pounds over the past few years, but I still see progress and changes every day with every workout! Who the heck is this skinny girl with quads!?
Do you lift weights? Have you noticed a change in your body composition since lifting that you never achieved before with just diet and cardio? What are the challenges you see keeping you from lifting weights?
If I can get it done in my garage in the middle of my busy schedule, you can too! Remember: You never regret a workout!