I hope everyone had a good weekend, mine was pretty awesome.
Friday night I headed over to my boyfriend's place. It was our three year anniversary so I stopped by Sweet Relief, a little bakery we discovered together for a little something. They didn't have a lot of selection left (St Patty's Day + I got there 20 minutes before they closed), but when I saw this mini cake I knew it would be perfect. It's hard to go wrong with chocolate cake and peanut butter icing. We spent the night in watching a movie on the couch.
Saturday I spent the day volunteering at the Calgary Flames Health Training Camp. It was great to see so many people come out to learn more about healthy living and fitness. It was a lot of fun to connect with people and put my personal training skills to work.
Sunday was a pretty laid back day. I got some behind the scenes blogging stuff done in addition to writing this post. Order of the Phoenix, my favorite Harry Potter movie was on TV, so I watched that on and off throughout the day. The fight scene in in the Ministry of Magic is my absolute favorite.
And now onto today's workout! I decided to put together a lower body HIIT workout. It's on the shorter side of, but I can almost guarantee you'll walk away from it a sweaty mess. Basically you perform each exercise for 30 seconds, followed by 30 seconds of rest. At the end of the circuit rest as needed before going through the circuit another 2 or 3 more times.
Jump squats // Similar to a body weight squat, the downward squatting motion is the same. As you come up move quickly and then jump up, landing as gently as possible and going straight into another squat.
Alternating lunges // Similar to a backward lunge, if you’re stepping back with your left leg, instead of keeping it to the left of your right leg, you bring it to the right side, so that it crosses the right leg behind you.
Burpees // From a standing position crouch down with your hands in front of your feet on the floor. Jump your feet back behind you so you're in a plank position. Jump your feet back in towards your hands and then jump up while clapping your hands above your head.
Body weight squats // With feet hip width apart and hands in front of you to help with balance, use the glutes to lower your hips back and down while bending at the knees. Once you’ve reached the lowest position you can without leaning forward too much or letting the knees collapse in, return to a standing position, using your glutes to propel yourself. With feet hip width apart and hands in front of you to help with balance, use the glutes to lower your hips back and down while bending at the knees. Once you’ve reached the lowest position you can without leaning forward too much or letting the knees collapse in, return to a standing position, using your glutes to propel yourself.
Mountain climbers // Start in a plank position. Jump one foot up as close to the hips as possible while bending at the knee and hip. Then jump that foot back while bringing the other foot up. An easier modification is to use a chair to put your hands on.
Skaters // With your knees slightly bent, jump to the right and land on your right leg with your left leg bent behind you with your foot just off the ground. Keep your left foot off the ground. Pushing off with your right foot, jump to the left and land on your left foot, keeping your right leg bent and right foot off the ground behind you.
For more workouts check out my workouts page.
Check with a doctor before beginning to exercise. As always, remember to honor your body and modify as needed.
What was the highlight of your weekend? Favorite lower body exercise?
My name is Fiona and I'm a CSEP certified personal trainer, yogi, soccer player, and foodie (baking is my thing) living in Calgary. Thanks for visiting Get Fit Fiona. I hope you enjoy the sneak peek into my life and the workouts and recipes that I share.