πŸ’ͺ Saturday Strength | Upper Back Pull, HIIT, and Sprint Workout

Sort of a pointless post, but it’s not every day my daily ponytail gets a braided upgrade. Plus, sharing the workout I did today below.

During the week, my workouts are usually just 35 minutes long, not including the warm up and post-workout cardio. On Saturday’s, I typically do a longer workout (because the weather sucks right now, so why not spend that weekend free time at the gym haha) focusing on pull strengthΒ with HIIT sprints πŸ’ͺ. Anyways, it was nice to not haveΒ hair flyΒ all over the place for a change.Β I’ve had long hair for some time nowΒ (and needing a chop off soon *gasp*), so why didn’t IΒ wear my hair like this sooner?


Before doing this workout, I did a few unassisted chin ups, but that’s all I can manage for now… I’m really weak in the pull department haha.

Pull & HIIT Workout
Do the circuit below 2-3 rounds. 1 round = ~20 minutes (for me)

  • 10 assisted pull ups
  • 10 assisted chin ups
  • 10 assisted dips
  • 3 x 10 seated cable rows (55 lbs, 45 lbs, 40 lbs)
  • 3 x 10 overhead tricep cable pull thingamajigs
  • 5 unassisted dips
  • 5 min erg (erg machine)
  • 5 min HIIT sprints (treadmill)

I did 3 rounds of the above circuit, so an one hour workout(feeling sore and tired from it already haha), followed by aΒ (very optional) 50 minutes of steady-state cardio on the elliptical.

Note: spendingΒ 2 hours at the gym is not normal for me, I do not do it every single day! Only on Saturdays because I actually love it… and because I have a couple of movies to watch which makes post-workout / steady state / easy cardio even easier. πŸ˜‰

Workout Song of the Day
“Let You Go”Β –Β The Chainsmokers

I have been listening to this song for a while now, but the tuneΒ is still very motivating!

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4 thoughts on “πŸ’ͺ Saturday Strength | Upper Back Pull, HIIT, and Sprint Workout

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