Hey everyone! Thanks for all your tweets, e-mails and comments regarding my last post. I appreciate it! Yesterday morning I got up early to head to the gym before attending the baby shower of one of my best friend’s, Lauren. Lauren and Phil’s baby shower certainly deserves it’s own post and so you will see that later on. I had this insane brilliant idea for a new workout and I was was scared shit excited to try it out! Since I have had to give up Crossfit for a while because it is pricey, I have been really trying to get creative as a way to challenge myself mentally and physically during my workouts. Here is my newest brain child:

You pick a total of 16 exercises, that sounds like a lot, it is. But you will see, it’s not that bad. You split them into 4 groups of 4. (4×4 is 16, right? Where are my math teacher friends when I need them?) The four groups are labeled 20-16, 15-11, 10-6,1-5. You start with your 20-16 group. So the exercises in that group were: ab wheel, sumo deadlisft high pulls, kettlebell swings and goblet squats.

So, I did….

• 20 ab wheels
• 20 sumo deadlift high pulls
• 20 kettlebell swings
• 20 goblet squats

Then….

• 19 ab wheels
• 19 sumo deadlift high pulls
• 19 kettlebell swings
• 19 goblet squats

and so on until I finish sets of 16.

Then I move on to the 15-11 set which was made up of: bicep curls, bench dips, back extensions, floor sweepers

I did

• 15 bicep curls
• 15 bench dips
• 15 back extensions
• 15 flood sweepers

Then…

• 14 bicep curls
• 14 bench dips
• 14 back extensions
• 14 flood sweepers

and so on until I finish sets of 11.

Then I move on to the 10-6 set which was made up of: clean and press, leg lifts (both sides), jumping jacks, push-ups

I did

• 10 clean and press
• 10 leg lifts on each side
• 10 jumping jacks
• 10 push-ups

Then…

• 9 clean and press
•  9 leg lifts on each side
• 9 jumping jacks
• 9 push-ups

and so on until I finish sets of 6.

Then I move on to the 5-1 set which was made up of: pull-ups, lunges (both sides), burpees, decline sit-ups

• 4 pull-ups (asisted)
• 4 weighted lunges on each side
• 4 Burpees
• 4 decline push-ups

and so on until I got down to one.

Make sense? It took me about an hour and 20 minutes and was a total ass kicker! I loved it because it kept my mind moving and I didn’t get bored with the excercises because it I chaged every 5 sets. It was a TOTAL body workout, which was awesome! You can adapt it to fit your fitness leve/style by keeping the same four exercises from 20-1 instead of switching every 5 sets, using different exercises that are more of less challenings or cut it in half working from 20-10 or 10-1…whatever you want!

Totals….

• 90 ab wheels
• 90 sumo deadlift high pulls
• 90 kettlebell swings
• 90 goblet squats
• 66 bicep curls
• 66 bench dips
• 66 back extensions
• 66 floor sweepers
• 40 clean and press
• 40 leg lifts on each side
• 40 jumping jacks
• 40 push-ups
• 15 pull-ups
• 15 lunges on each side
• 15 burpees
• 15 decline sit-ups

Yeah…that was awesome! I did this workout in my brand new sneakers I got from Reebok at the Healthy Living Summit . 

How cute are these? I love the colors. They remind me a my Nike Free’s that are worn out by now. I have had them for over a year! I like them a little better because they are more narrow and more flattering. Can a sneaker even be flattering? I am a fan! Thanks, Reebok!

I refuled post workout with a green smothie:

• 1 banana
• 2 handfuls of kale (switching it up on you)
• Unsweetened vanilla almond milk
• Cacao powder
• Natural peanut butter
• Vanilla protien powder
• Ice

Have you ever made up your own creative and challenging workout? If so, leave it below in the comments…share the love! 

 

Tags: Creative and challenging workout, green smothie, Reebok Crossfit Sneakers