HAPPY FRIDAY EVERYONE!!!

I am always looking forward to the weekend because it’s time to spend with friends and family! Free time is always nice.

Tomorrow morning I am running a morning Boot Camp class, and then Ava & I will be going to Stratford, CT to hang out with my best girl friends for the afternoon.

This week I started the Insanity MAX30 program. They are 30 minute bodyweight workouts that are seriously no joke.

I even took a selfie so you could see my sweat..

BUT you can’t see it in the pic. Just super red cheeks. This workout was similar to my boot camp workout but I was dying and I maxed out at 9 minutes and 55 seconds. I was gasping for air but for some raeason kept going.

I also started drinking the Shakeology which pairs with the workout and it is super delicious. I looked forward to drinking it last night after Boot Camp.

On Tuesday I completed a quick back workout that I wanted to share with you.  I didn’t have a lot of time to spend in the gym for myself so I got to it right away with an 8 minute Warm-Up on the elliptical. I got my heart rate up and my body warm pretty quickly. I then completed this workout:

15-MINUTE BACK WORKOUT

Complete 3-4 sets of each exercise.

SEATED ROW (single arm attachments)

Set 1 Complete 10 reps

Set 2 Complete 8 reps

Set 3 Complete 6 reps

PULL-UPS (using assisted pull-up machine)

Set 1 Complete 10 reps

Set 2 Complete 8 reps

Set 3 Complete 6 reps

SINGLE ARM DUMBBELL ROW

Set 1 Complete 10 reps

Set 2 Complete 8 reps

Set 3 Complete 6 reps

For each of these exercises I increased the weights with each set. I also took 30 seconds rest in between each exercise.

In combination with shoveling my back was crazy sore the next day! Wow

Do you ever focus on just lifting your back?

Do you have any exciting plans for the weekend?

*** Always consult your Doctor or Physician before beginning a new workout program***

Author: Kelly @ The Fit Skool

I’m Kelly, a NASM personal trainer and group instructor, a former athlete, a wife and soon to be mommy. Health and Fitness is my passion and I am excited to share this journey with you!