Happy National Workout Buddy Day! Women's Health magazine coined March 1st as this fun fitness day a year ago and I am totally happy to join in on the workout buddy fun! Whether your workout buddy is an old friend, new friend, your kiddo playing Paw Patrol next to you while you workout at home or your dog, working out with a buddy is so much fun!
Over the past year I've gained a lot of new workout buddies during my time at the Stephen's Family YMCA. It's awesome to have a group of familiar faces greet you when you show up to workout as well as motivate you to get to the gym in the first place. My 5:30am BODYFLOW buddies are a perfect example of great workout buds. Before I even get to class, my blanket has been laid out for me in 'my usual spot'. I enjoy getting up at 5am so that I can get to class early to chat and catch up with everyone. Often times if I am going to miss a class for whatever reason I'll make sure to tell the group because we all look out for each other and if one person doesn't show up, we wonder where they are that day. It's much of the same for the other later morning classes I attend as well. As someone who is often content to do her own thing (and I still do), I LOVE group fitness for that social aspect of getting to workout with friends. Workout buddies have also always been key for me in the races that I do. While I stay very much in my own zone during the race itself, knowing that I have a friend out there doing the same thing at the same time is super helpful. The energy, motivation and accountability factor of having a workout buddy can go a long way for a successful fitness journey.
If you don't already have a workout buddy, encourage a friend to join you the next time you workout or introduce yourself to someone new at the gym. Go for a walk or run together. Try a new group fitness class together. Sign up for a race together. You don't have to take your fitness journey completely solo. Bring someone along for the ride, help encourage one another to work harder and recruit more workout buddies along the way. That's one other thing I love about my YMCA. Everyone is so friendly and welcoming. While a lot of people know each other, you are always welcome to join the group. We all started at one time by showing up by ourselves and time after time, class after class, workout after workout, you will find all kinds of great workout buddies along the way!
So, speaking of group fitness and workouts, let's dig in to this week's workout routine. You'll see a whole lot of group fitness, no surprise, as well as the typical Monday, Wednesday, Friday strength training. A couple new things this week were an afternoon BODYCOMBAT class and Fit4Mom Body Back class. Combat is a mixed-martial arts/kickboxing inspired workout that I've done twice before and it is always a great stress-reliever. The Fit4Mom's Body Back class was brand new to me and it was fun to give something different a shot. Fit4Mom is going to be April's gym of the month so I got an early start in trying out what the organization has to offer. With what little I know so far, it's pretty awesome and I'm excited to share more about it next month!
Back & Biceps
Bicep Curl with Plate, 3 sets of 10, 25lbs
Seated Lat Row, 3 sets of 10, 60lbs
Assisted Pull-up, 3 sets of 10, 91.5lbs
Isometric Dumbbell Bicep Curl, 3 sets of 10, 10lbs
Barbell Underhand Row, 3 sets of 10, 35lbs
Straight Arm Lat Pushdown, 3 sets of 10, 50lbs
Cable Cross Body Curls, 3 sets of 10, 20lbs
7 minute workout - Abs
Pistol Squat to Knee Drive with Band, 3 sets of 5
Deadlift with Band/Plate, 3 sets of 8, 25lbs
Wall Sit, 45 seconds SUPERSET Plia Squat, 35lb plate, 3 sets of 10
Abductor Machine, 3 sets of 10, 60lbs
Adductor Machine, 3 sets of 10, 60lbs
Bench Dumbbell Hamstring Curl, 3 sets of 10, 20lbs
Tube Walks Side-to-Side, 3 sets of 10
Low Lunge Side-Switch, 3 sets of 10
Triceps, Shoulders & Chest
Dumbbell Chest Press, 3 sets of 10, 20lbs
Plated Dips, 3 sets of 10, 10lbs
Dumbbell Front Raise, 3 sets of 10, 12.5 lbs
Pushups, 2 sets of 10, last set failure 20
Cable Tricep Pushdown, 3 sets of 10, 30lbs
Halos Plate, 3 sets of 10, 10lbs
Chest Fly Band, 3 sets of 10
Tricep Extension Band, 3 sets of 10
Shoulder Raise Band, 3 sets of 10
How were your workouts this week? Did you happen to see my push-up challenge on Instagram?! It's not too late to try it out and why not recruit a workout buddy to join you while you're at it!
Here's to a great Friday, a great National Workout Buddy Day and an even better weekend! Stay fit friends!