For the last 8 days straight while up north at work I’ve been able to go and hit the gym for weights with one of my co-workers, who has been patient enough to show me the ropes. This morning however, the head of drilling operations and his boss are up here to tour the drilling rig I’m stationed at, so my consultant let me know there will be no gym for me this morning. He did say I can use my 40 minutes for lunch to go workout if I want, but that isn’t nearly enough time for me because I tend to do 40 minutes of cardio and 40 minutes of weights. So I’m getting a little creative this morning cardio-wise to do in my little shack on site before lunchtime.
Crossfit and Insanity have given me a good amount of experience with workouts so far, and I really do enjoy circuits. They are great for if you get bored easily, and it varies heart rate. I’m going for cardio today though. I’d like to do a 30-minute circuit before I run over to the gym and do shoulders today.
I decided to come up with my own little workout involving the 10-pound medicine ball (great $15 investment) I purchased from walmart:
1 minute of jogging in the spot
2 minutes of wall balls
1 minute of medicine ball push-ups
1 minute of power-strikes (an Insanity move)
1 minute of medicine ball sit-ups
x 5 = 30 minutes
I’ll wear my HRM watch to determine how many calories I burn during this workout, but I really prefer to hit 350-400 if I can.
If you are doing at-home workouts such as this, buy a HRM watch with a chest strap. Seeing the “calories burned” number will not only keep you motivated, but physically show you that you ARE doing something. Also, keeping track of your heart rate will be an indicator if you can push harder, or need to slow down the pace.
If you can’t make it to the gym, doing small circuits like this are perfect, and free besides a small investment in the ball or weights.
Music Playlist for this circuit?
“Come Back Down” by Danny Fernandes 3:07
“Barbra Streisand ’12” by Embassy B. 3:21
“My Songs Know What You Did In The Dark” by Fall Out Boy 3:08
“Pump It” by The Black Eyed Peas 3:33
“Radioactive” by Imagine Dragons 3:06
“Watchtower” by Devlin 3:39
“State Trooper” by Drop The Lime 5:02
“Disturbia” by Rihanna 3:58
“Womanizer” by Britney Spears 3:43
= 31 minutes 17 seconds
Plan it all out first, so when it’s time to do it, there’s no excuses 😀