When was the last time you REALLY mixed up your workouts? That’s the concept behind what has become a monthly workout swap with Suzanne @WorkoutNirvana. By mixing it up, we can break through plateaus and challenge our cardiovascular and muscular health in new ways.
According to Livestrong, “Repeating the same routine week after week will cause your weight loss and results to stagger and your workouts may become flatlined. Instead of sticking to a few basic exercises in your routine consider adding a variety of exercises that work your muscles from different angles and in different sequences. ”
I’m so grateful to Suzanne (Workout Nirvana) for being my digital workout buddy for the workout swap fun. We each design routines (based on our norm), test and post them, do the other’s routines, and post a recap. We’ve both learned that even though we’re pretty darn fit, the workout swaps get us out of our comfort zones and challenge us in new ways.
It’s great for me because I’m accountable to follow through and give her amazing workouts a college try (yep, I take my notes and all). That said, we both have loads of permission to modify based on how we’re feeling.
View Suzanne’s Yowza Workout for Me
Sonjia’s Cross Fit Workout
The timing was perfect for this workout swap because I finally enthusiastically tried Sonjia’s Cross Fit class this morning. (Translation: I didn’t have to create a workout on my own.) I’ve been known to do these kind of workouts with her during a training session, but I’ve been skeptical terrified to try them in public because I’m a sissy pick-my-own-pace kind of gal.
So if you’re “comfortable” with jogging, zumba’ing, stair stepping, or bench pressing, give this workout a try. This routine took about an hour. I did it today with Sonjia and modified at the beginning (step ups instead of box jumps) because I’m a slow warmer upper. I’m happy to say I finished strong. Enjoy!
Warm Up: 5 sets x 10 reps each
- Body weight squats
- Push ups
- Pull ups (assisted)
- Sit ups
- Shoulder press (uber low weight)
Pick Your Poison Workout
The idea of this workout is to do the first exercise and follow with a BASE set (see below). Then move on to the second exercise and repeat the BASE set. This continues until you get through all 5 exercises.
- Run or Jump: Jog 800M OR Jump rope (5 min) + BASE (see below)
- Top or Bottom: 30 Tricep Dips OR 50 Bodyweight Squats + BASE
- Push or Pull: 50 Pushups OR 25 Pullups (assisted) + BASE
- Up or Down: 50 Squat Jumps OR 25 Burpees + BASE
- Front or Back: 30 Back Extensions OR 60 Bicycles + BASE
Base Set
Do a set of these in between each exercise above.
- 15 Kettle Bell Swings
- 15 Squat + Shoulder Press
- 15 Sit Ups
- 15 Box Jumps
Ab Closer
- 20 second plank + 10 second rest
- 20 second bicycle + 10 second rest
- Repeat for 8 minutes (don’t blame me, I didn’t make this up)
Cool Down
Need I say more?
In Case You’re Interested in the Workout Swap Evoluation
So we’re all resolved to get stronger and healthier – care to join us for a workout swap?
The Heart & Humor of Being Human 
It looks soooo fun Kris! The “base” set is the crazy killer part, I can see that already (gulp). I love it though – it’s challenging and that’s what I want. Honestly, the squat jumps scare me – am I coordinated enough to make it up every time?? Oh, you’re so kind – I can do burpees instead? Ha! No worries, I’m up to the challenge. Thanks once more for helping me challenge myself in grand new ways :).
YOu’re masochists, but very fit mashochists. Ok, I need a swap that I can do at home with no equipment and exercises that I know what they are – kettle bell swings? Cherry
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Ooooh – we have lots of things you can do at home with no equipment – no worries!
I am just proud to be abl eto walk after two days in a row on teh treadmill. Perhaps when i can get my breathing stabilised, i will be a little more enthusiastic! HAHA!
xx
What a cool idea!
It is VERY fun – and everything is totally scalable/modifiable – care to join us?
Wow, this is both intimidating and inspiring. Probably a couple other ‘I’ words as well. 🙂
I have been needing to spice up my interval training sessions. Thanks for giving me some ideas.