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In todays training show I’m sharing the workout I’m choosing to do before I take a few days off weights.

So this is my current super-fav best of the best. The 8 exercises I choose before I give my body a few days rest.

As I record this I’m about to head up to Noosa to see the fam for a long weekend. By the time this show goes live the long weekend will be a distant memory however I hope you had a good one!

I hope it involved lovely family and friends time. Sleep in time. And some gorgeous food accompanied by the odd beverage…

That’s absolutely my intention.

So without further ado here’s that workout. It’s an 8 exercise circuit to be performed 3 times. 

1. BB Lunge (8-12 repetitions each leg)
2. Pistol Squat (8-12 repetitions each leg)
3. Wide Chin (8-12 repetitions)
4. Advanced Burpee (6-12 repetitions)
5. BB Dead-lift  (8-12 repetitions)
6. Side Plank Leg Raise (12-20 repetitions each leg)
7. Rev Lat Pull Down (8-12 repetitions)
8. Snatch To Eccentric Shoulder Press (6-12 repetitions)

The reason I’m not training this long weekend is 100% not because I can’t take my own: How To Stay Motivated Over A Long Weekend advice as covered in the Monday show this week! It’s actually because either:

A). I’ve been super diligent the past month with food and exercise after hearing Sir Thomas – that’s my lil bro… The Gorgeous Adorable Golden Child who also happens to be A CAT is looking super lean and beautiful according to mum!

OR,

B). I’ve been super diligent the past as-long-as-I-can-remember with food and exercise and I genuinely feel like my body deserves a little rest to come back super fresh.

A or B?

I hope you have enough faith in me to know I’d only get fleetingly jealous of a CAT. Certainly not enough to change my own eating and exercising routine!

Just in case you’re not needing to take a break from weights and you’re looking for a workout that doesn’t need access to a gym, I have you covered. Here’s an at home routine you can do either with a pair of dumbbells if you have them or with no equipment at all.

This is the workout I’d do if I wanted to train and didn’t want to pay those crazy causal gym visit fees they charge… or perhaps if I just wanted to provide some amusement for Sir Thomas who always looks hugely amused-intrigued-with-a-dash-of-superior when I get down on the ground and power through a body weight routine.

Here’s that workout. Again, it’s an 8 exercise circuit to be performed 3 times.

1. Body-weight Lunge or switch lunge (8-12 repetitions each leg)
2. Pistol Squat (8-12 repetitions each leg)
3. Renegade Row

or 12-24 Sumo in out jump squats (if you have no dumbbells)

4. Burpee (8-12 repetitions)
5. Walkout (4-8 repetitions each leg)
6. Side Plank Leg Raise (12-20 repetitions each leg)
7. Wide DB row(8-12 repetitions)

or 12-24 Sumo in out jump squats (if you have no dumbbells)

8. Dip (8-12 repetitions)

To get actionable today, you know the drill. Give either the gym based or the at home routine a whirl.

If there’s anything you’re not sure of just leave me a comment below and I’ll provide you with an explanation or alternative.

That’s it for me today.

I hope you can join me tomorrow for the Friday FAQ show where I cover, Smart Simple Fat Loss: Educate and Accelerate.

If you liked this you’ll also like: Debilitating shyness, big butt serenades, gym floor humiliation and the biz from hell… 4 weight loss lessons.

If you’re yet to share the Healthification love – just click here to zip over to iTunes and leave an honest rating and review. It’d help me out big time. With gratitude, Kate.