Schweaty September Workout
Morning friends! How’s your day going? Catching up on posts from the long weekend?
-We went to a gorgeous wedding
–Grilled a salad beast and had an impromptu grill party
and
-Made Bella a much-needed new tag
The Pilot is back to work today and I’m back to the swing of things over here, too 🙂 It was a glorious long weekend, though.
Best meal of the day:
Chocolate cherry oats with
-GF oats
-almond milk
-Sun Warrior
-frozen organic cherries
-cacao powder and cinnamon
Drizzle of honey
Exactly what I needed to power through a busy morning 🙂
I hope you guys have been enjoying the monthly workouts I’ve been posting. This month’s is a little unique because I’m combining the weights workout and cardio workout into one:
September Schweaty Cardio and Weights workout
How it works: 3 sets of cardio sandwiched in between 2 sets of weights. This form of training will keep your heart rate up during the entire workout and also can help keep things exciting.
How to add it into your workout routine: either instead of a usual weights day, or try doing this workout on non-consecutive days 2-3 times a week. Don’t have time for the full workout? [It’s about an hour] Try just doing the cardio or weights portion for a 30-minute workout.
*Always check with a doc before making any nutrition or fitness changes, and as always, honor your body. If something hurts or doesn’t feel right, don’t do it!
Cardio set #1: Warm-up and Tabata
Suggested playlist: (or pick 3 upbeat songs of choice)
1. “Shake Senora” Pitbull – Focus on warming up for the first song. Keep moderate pace and resistance, take some deep breaths.
2. “Americano” Lady Gaga – Speedier drills. Each time the chorus plays, increase your resistance and speed a little- don’t go crazy, but enough so you can feel it.
3. “Ghettomusick” Outkast- Tabata intervals. Watch the timer on your equipment of choice (or check your watch, interval timer or iPod/iPhone timer) and go at maximum intensity (this can be by speed or incline) for 20 seconds, easy to recover for 10 seconds. Repeat 8 times for a total of 4 minutes.
Weights set #1: Arms
1. Deadlift (12-15) followed by overhead press (12-15). Repeat 1-2 more times for a total of 2-3 sets of each exercise.
2. Push-ups (10-12, on your knees is totally cool) followed by bent-over fly (12-15, light weight). Repeat 1-2 more times.
3. V-rope pullback (10-12), followed by tricep pressdowns (10-12). Repeat 1-2 more times.
Cardio set #2: Hills
Suggested playlist: (or pick 3 slow, intense songs of choice)
1. “Every Teardrop is a Waterfall” Coldplay – Moderate intensity, quick pace. Every minute, add in resistance (as much as you can take- you should be maxed out by the end of the 4 minutes) and try to keep the beat of the music.
2. “Knights of Cydonia” Muse. Tempo hills. Keep moderate resistance and every minute, crank up the resistance and the speed for 30 seconds (focusing more on resistance than speed). Recover for 1 minute and repeat.
3. “Best Thing I Never Had” Beyonce. Use this song to shake your legs out for a couple of minutes (bringing the total time for this cardio set to 10 minutes) and recover.
Weights set #2: Legs
1. Right leg squat + bicep curl (10-12), regular weighted squats (12-15), left leg squat + hammer curl (10-12), calf raise (25). Repeat 1-2 more times.
2. Step-ups- 1 minute on the right leg, followed by 1 minute on the left.
Cardio set #3: Tabata and Cool down
1. “Proud Mary” by Glee. Warm-up for 2 minutes and then pick up your pace with the song.
2. “Fire” by Scooter. Tabata- 4 minutes (20 seconds hard, 10 seconds easy).
3. “Pretty flowy song of choice” Cool down 🙂
4. Stretch.
Please let me know what you think of the workout when you try it! I always love to hear your feedback 🙂
xoxo,
Gina
What fall fitness goals are you working on?
79 Comments
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I’ve been skipping far too many workouts over the past month. It’s time to get back in gear this fall. I’m going to try for 6 hours/week of working out.
I’m working on getting into the gym 5 days a week for 3 cardio sessions and two strength sessions as well at 3+ days of prenatal yoga a week. I’m just trying to stay as active as possible while my baby bump keeps getting bigger and bigger! I feel so much better working out a lot and have so much more energy! Plus I read that babies who mothers workout while pregnant are not so stressed out by the process of labor? Anything I can do to put less stress on my baby during birth is worth doing!!!
my main fall fitness goal is to run a 5K which is on Sept 24th, it will be my first ever so that is mainly what I am working towards this month! As well as getting in as much biking as possible before the “S” word comes (i live in Canada.. so it won’t be too long before its too cold out 🙁
Ahhh! Please no “s” word!
?
i think it’s white and falls down from the sky…
You would be right! its like a swear word so i couldn’t say it lol
OH – even though I’ve lived in NYC for 5 years I’ll always be a southern girl
Just started Stage 2 of the New Rules of Lifting for Women – loving it!
Marathon #3 the end of October. Marine Corps Marathon – Oorah! My friends hubs will be home from Afghanistan in time to run it with us. (We’re trying to decide by how much time he will beat us. I’m thinking about an hour. He’ll power through with all his fellow Marines around.)
Cardio & strength combo workouts are my personal favorites. Very Bodyrock-esq 😉
These types of workouts are my absolute favorite! I always visit your blogs for most of my workout ideas, so thank you once again for this great routine!
My current fitness goal is to actually take more rest days and be okay with this! I am obsessed with exercising but for the wrong reasons… so I am working to change this!
I’m so excited to try this tomorrow morning! My August fitness goal was to be able to get through the running version of your “schweaty august cardio” without holding onto the treadmill for the steepest incline, and doing my sprints at 9 mph. I finally made it happen last week! This month my goal is to be able to run a 7.5 miler comfortably by the time my best friend (and march half marathon partner) comes to visit in early October. I also made a goal to take a morning power walk (at least 15 minutes to an hour) every day until the nice weather disappears. Thanks for workout post!
I like that the cardio is set to music! As soon as I’m recovered from my ankle sprain I will definitely be doing this! AND I love that Bella does her daily yoga–cute puppy pics!
My first 1/2 marathon at the end of the month in the Rockies. After that my focus changes to weights. I want muscles for christmas!
I’m working on training for my 2nd half marathon and running it faster than the first. Taking a totally different approach to it this time though with less running but more focused, quality workouts. We’ll see how this works!
basically exactly what she said. Also, those oats look killah.
Looks great! What kind of cardio would you suggest for the tabata intervals?
Looks like a great intense workout. I want to try these tabata intervals!
Maybe it’s a studpid question but: how did you prepare the oats? I always microwave them but somehow, my oats just look different from yours! and… For some readers input: I would love a post on different ideas to eat your oatmeal in the morning. I absolutely love your breakfast cookie, but it’s time for something new 😛 haha
Happy tuesday!
I like this because, as a plus size woman working to raise my fitness level, this is a program that I can adjust to my current abilities and that can grow with me. Plus, I love that it combines cardio and strength training and keeps my heart rate up throughout – great time saver, tough to get bored, and burns extra calories.
Thanks, Gina! I can’t wait to try this.
Fall fitness goal: keep on training for my 10 Mile race in Oct, increase strength training and just enjoy my workouts.
Can’t wait to try this workout!!
My goal is to up my mileage in my runs- hopefully hit a 4 miler by the end of the month!
Oooh Fire by Scooter has got to be one of the BEST Tabata tracks! This workout sounds awesome Gina!
you always have the greatest workout playlist ideas! there should be a fitnessista mix on itunes : ) this fall im training for my first half marathon- ive run a full, but never a half!
I cannot wait to try this, Gina. My biggest fall workout goal has been including more weight training. I lift, but only for 20 minutes or so every other day. I know I can and should do more than that, and I’ve tried making a new commitment to it these past few weeks. This workout should help to get me back on track!
Ohh your oats look delicious! I like the idea of having a fitness goal for September! I think mine is going to be to fit in exercise whenever I can- even if it’s not a full blown workout… every little bit helps! This one looks great and I love the song suggestions!
your overnight oats look incredible so doughy, im definitely making some for tomorrow!
My fall fitness goals include keeping up with my swimming/biking/running from my recent triathlon training, and picking up my running a bit to start working on my first half marathon training….with a weights day added in for overall tone….I need to put a weekly plan together!
Fall fitness goals…don’t really have any specific ones. Life goals…being able to take some deep breaths, relax, not sweat the small stuff, and take things a day at a time. I try that approach always, but need to give myself a little reminder!
Great fitness workout. Thanks for putting your heart & soul into the details of all these workouts. I know it takes TIME to do it all!
HEY! Where are you getting frozen cherries? I can’t find em here in nYc – wholefoods said they werent carrying them because the fresh ones were in season…..thoughts?
i’ve been buying them at a local health food store, sunflower market – i think they’re on the west coast??
ok well I have to wait till they are in a store that won’t be tres expensive –
I’ve seen frozen cherries at Trader Joe’s
and my goals continue to be to loose 10 pounds! there was a GE body comp test I took and it confirmed it! less eating – more working – and hopefully more love and happiness – wherever I can git it
focus on body fat instead of weight- you look gorg and healthy to me!
yes well the machine did specify to loose 10 pounds of fat and increase my lean muscle mass by 5 pounds – when have you seen me recently?
On your tumblr page 🙂
well thanks for checking out my blog but there are no full body ones and”normal/healthy” loooking doesnt cut it for the work I am interested in
Great workout!
My fitness goal this fall is get back into a regular running schedule and build up my endurance. I want to do a 10K on Halloween!
fun!!! in costume? 🙂
Fall fitness goals:
-Train for & complete my first ever 5k on Thanksgiving
-Take an advanced yoga class at a real studio (they only have beginner’s yoga at my gym)
-Learn how to use/incorporate the weight machines at my gym, bc right now I’m only use free weights and body weight–the machines intimidate me!
-Take a hip-hop dance class (I’m SUPER uncoordinated, so this should be interesting!) and get better/less self-conscious at Zumba.
-Bring pilates back into my workouts whenever possible, bc I miss it.
Lots of goals!! Thanks for the workout, Gina 🙂
Sounds like a fun workout! Anything that mixes it up and keeps me moving always motivates me more to work harder during the short cardio/weight section. I’m working towards strength fitness goals! I’ve always been focused on running, so I’m starting new rules of lifting for women to build some strength.
I just did the cardio portion and it WAS schweaty. I can only imagine how it would be along with the weights 🙂 I really liked it though…I like how you don’t specify what number you should be at so you can go at your own pace. It’s easy to customize to your level. It definitely wasn’t boring!
yay, i’m so glad you liked it!
nice work out here! Well put together.
I love the “Schweaty” talk you always have, haha. 🙂
I’d like to break out of my 5 mile running rut! Time to go that extra mile! I love that you included a glee song in the mix.
I’m in France eating yummy pastries right now, so this is just what I needed to get a little balance in my life 🙂 Thanks!
i’m in tucson being jealous of you right now 😉
LOVE cardio and weights combined! Have you checked out cha lean extreme? She has a workout called burn intervals that is great, and she is awesomely upbeat just like in turbofire. This workout looks amazing- trying it ASAP!
I’m hoping to increase the intensity of my workouts. I’ve lost a lot of weight (125lbs) in the last year and with going back to university in the fall, I’m looking at ways to amp up the small amount of work-out time I have available. Btw, that breakfast looked so yummy!!!
WOW. Congratulations on an amazing accomplishment Kim!!
do you defrost the frozen cherries?
and where do you buy them from?
Nope the hot oats heat them up perfectly- I add them in the last couple of minutes of cooking. They’re from sunflower market 🙂
thanks 🙂
must try
looks delicious!
My goal is to run my first 5k, on Sept 24!! I haven’t ran in a couple weeks though, because I started 12 hour shifts at my new job and all that walking around, bending, and squating has my legs super sore! Today I decided to go run/walk on a local trail to see what it will be like to do a 5k (I always run on the treadmill, which controls my pace for me and doesn’t have random hills or wind)… That about did me in!! lol Now my legs hurt so bad, but mostly the muscles around my knee caps–how do I make that pain go away?? Any stretches I can do??
the extra incline may have been what’s bothering your knee, or weaker quad muscles. do you strength train? i’d do some standing quad stretches and some of these: http://www.sparkpeople.com/resource/fitness_articles.asp?id=363
Thanks so much! I haven’t been exercising at all (including strength training) for a few weeks now b/c of work. I’ve been too sore to do anything, and I’m afraid to make my legs even more sore by working out.
definitely take it easy and ease back into it slowly!
I freaken love this and am so excited to try it! I think it was such a good idea to pair it up with music b/c I’m def gonna download these songs, print out this workout, and try is asap!
let me know how it goes!
Your oats look so good!
Bella the yoga pup 🙂
I like how you pair curls with the squats, great moves.
This looks awesome! I love to combine carido and weights, it always feels so much more effective.
I did this workout tonight! I loved it! I don’t really think I’ve ever done the mix of cardio and weights but I liked it. And those Tabatha intervals are intense!
I am pretty happy with my cardio status right now so my fall/winter goal is more muscle definition. I figure getting into some weights will be good for our upcoming endless rainy season in the Northwest.
I love how you matched the cardio to a song! My favourite for cardio to is Pendulum (I’m not sure if they’re well known in the US, but Blood Sugar, Fasten Your Seatbelt and The Island Part 2 are amazing for running). The workout looks amazing, but I don’t have a gym membership atm, so it might be a little tricky to do.
I can not explain how much I love you for putting Muse in your playlist 🙂 They get me pumped every.single.time I hear one of their songs! Can’t wait to try this workout…
Check! Did this workout this AM and LOVED it. Thanks, Gina. Because I’m insane, I decided to add an abs set at the end and was a sweaty mess on my mat by the end 🙂 Will def. be incorporating this one into my weights days!
whoo hoo!!!
Wow, that oatmeal caught my eye something crazy. Yum what a delicious combo 🙂
I can’t WAIT to try this out next week!!! I totally love the monthly workouts you post. I have a little pile of computer print-outs in my gym bag from your blog and I just grab a different one each day…it’s like having a little personal trainer in my gym locker 😉
that’s awesome! i’m so glad you enjoy them 🙂
Can’t wait to try this! you need to get a Fitnessista app! I’m always thinking of opening my workout apps and wishing it was fitnessista workouts! 🙂
awww! someone else suggested that this week- i need to look into it more!
did this workout today and I was dripping sweat. love these kind of circuit workouts!
🙂 !