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Worth the Weight

I suffered a serious beat down today at the gym. I tried another circuit off the Nike app and it kicked my butt! This time around I picked a Get Strong workout out of the intermediate category. This app considers intermediate to be “2-3 workouts a week.” Hm…so according to this, I should be advanced (3-5+) but those workouts were tough. So, today I’m intermediate.

I’m glad I understand what they’re definition of “intermediate” is…and that’s hard. I was pooped at the end of this circuit. The app goes pretty fast, which is great since it keeps your heart rate up, but I definitely had to pause it a couple times to catch my breath.

This particular circuit required dumbbells (couple different weights) and a medicine ball. It lasted 45 minutes, or in my case, a little less than an hour. :)

  • 2 minute slide and glide- warm up
  • 1 minute light jog
  • 2 minute high knees- Two minutes of high knees is no fun!
  • 2 minute recovery
  • 30 sec squat with arm curls - I used 12lb. weights.
  • 1 min deadlift- Used 12lb. weights.
  • 30 sec squat jumps
  • 1 min plank row to burpee- I used 5lb. weights. You start in plank position with the weights in your hands on the ground. Next, row with each arm, then do a regular burpee with the weights in your hands.
  • 30 sec flutter kick
  • 1 min wall sit
  • 1 min medicine ball triceps push up- I definitely cannot do this for a minute straight!
  • 30 sec mountain climbers
  • 2 min recover
  • 30 sec squat arm curls
  • 1 min deadlift
  • 30 sec squat jumps
  • 1 min plank row to burpee
  • 30 sec flutter kick
  • 1 min wall sit
  • 1 min medicine ball triceps push up
  • 30 sec mountain climbers
  • 2 min recovery
  • 1 min walk out push up to swivel- This is really hard for me. You’re supposed to keep your legs straight while your walk out to pushup position, which I can do, but coming back up to standing is really hard for me.
  • 30 sec shoulder press- I used 12lb. weights
  • 1 minute sumo squat with lateral raise- I used 5lb. weights.
  • 30 sec split jumps
  • 1 min lying chest press- I used 12lb. weights.
  • 1 min plank row to rotation- I used 5lb. weights. By this point, my shoulders were so sore. Just being in plank was tough!i
  • 1 min crazy ivans- I‘ve never done these before but they reminded me a lot of wood chops (standing exercise). Basically, you’re sitting on the ground, slightly leaning back to engage your abs. With a weight in your hand, twist to the right bringing your arms above your shoulders, then twist to the left bringing the weight down towards your hips.
  • 2 min recovery
  • 1 min walk out push up to swivel
  • 30 sec shoulder press
  • 1 min sumo squat with lateral raise
  • 30 sec split jump
  • 1 min lying chest press
  • 1 min plank row to rotation
  • 1 min crazy ivans
  • 2 min recovery
  • 2 min pretzel stretch- My favorite part: stretches!
  • 2 min standing hamstring stretch
  • 2 min lying quad stretch

Since this was my second completed workout off the Nike app, I received enough rewards to unlock smoothie recipes. I thought it was only 1 recipe but it actually gave me a couple which is nice. Here’s an example of one:

All-Veg Smoothie

  • 1 carrot
  • chunk of ginger, chopped
  • half a ripe avocado
  • quarter of a cucumber
  • 1 stick of celery
  • 4 oz. of apple juice
  • ice cubes

Pretty healthy! I’m still impressed with the Nike app and haven’t found any catches yet but I’m definitely keeping my eyes opened.

If you need a new workout, give this one a try. It will definitely push you!

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