I think a girl should always have a few guy friends she can work out with. I’m lucky enough to have a few. I can’t do the same amount of weights as they can, they definitely have about 50 lbs on me but I can definitely keep up. I think all girls should have some lifting buddies that are male. But more on this with my next post about women and lifting weights 😉
We started with a few 10 minute complimentary couplets. Couplets are when you have 2 exercises that you do back to back with no rest. Think of it as skill practice. There aren’t a set amount of reps for most of them, so you’ll start with the first exercise, with an emphasis on form/technique, and work on a handful of reps then move onto the next. Don’t push yourself to failure, this will allow you to keep a better tempo when transitioning between the two movements. You can perform this workout with low volume and heavy loads or lighter loads with high volume. These are about keeping good form but pushing yourself for the whole 10 minutes.
Warm up 10-15 minutes
1st Couplet- 10 Minutes
Internal and external shoulder rotation with resistance bands 8 reps each arm, each way.
(Couldn’t quite get a picture of this one, but here is a PDF with instructions and image on page 5)
2nd couplet- 10 minutes
Ring pushups (with feet on box or feet on ground)
Overhead pressing movement (this means any kind of overhead, kettle bell snatch, dumbbell overhead press, barbell press)
3rd Couplet- 10 Minutes
1 minute for each exercise. As a group we rotated stations and had 10 seconds transition between each station.
Rest 2-3 minutes, repeat one more time
Alex’s choice- kettlebell clean and jerk
Erica’s choice- overhead dumbell press
Colin’s choice- kettlebell swing
Ben’s choice- kettlebell clean and jerk
Me after this workout
The boys doing some happy baby stretching and resting on the turf. What goons.
This is a great group workout and I hope you have fun with it!