Lunch Hour DUFifty Workout

It’s downright cold in Charlotte. Only three days ago, I was enjoying temperatures in the high seventies. When I opened up the weather application on my phone this morning, it said 16. Seriously? Not only is it dark longer during the day, but I cringe every time I go outside and get a blast of cold air. It’s that time of the year when I will spend more time inside exercising than outside. What is the point in making myself extremely uncomfortable, when I can be at ease indoors?

photo 4-12 With as much rest as I was able to get during my mini vacation/girls weekend, I was still not ready to get up at 5:00 AM for a workout Monday morning. I packed a gym bag in hopes that I could sneak a workout in at the gym during my lunch break. After several days of no strength, and a lot of cardio, I needed to hit the weights. Have you been missing my coveted DUFifty workout? I haven’t done a cardio-strength blast gym version since before I was pregnant.

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If you are unfamiliar with how the DUFifty workout goes, you essentially do 50 reps of each exercise through several circuits. In the gym version, I typically throw in some sort of run/cardio in between sets. My workout Monday took just over thirty minutes. The key is little to no rest time in between exercises. Transition quickly.

IMG_1293 Equipment needed – 1 kettlebell (for me 15 pounds) and one step (I used 4 risers – you could also use a box to step up on). There are two main circuits to the workouts. See below.

Circuit 1 – Complete the following exercises sequentially.

  • Step back lunge with kettle bell – hold kettlebell in same hand as leg that is stepping back.
  • Incline Pushup (off step)
  • Kettlebell shoulder press
  • Kettlebell side bend

Circuit 2 – Complete the following exercises sequentially.

  • Step Ups with Kettlebell
  • Upright Kettlebell Row with Sumo Squat
  • Dips (off step)
  • Shoulder taps – holding a plank position, tap right shoulder with left hand. Repeat with opposite side.

Complete the circuits as detailed in the following workout:

  • Run 400m relaxed (I’m pregnant. I’m trying to elevate my heart rate, but I’m not trying to be breathless).
  • Complete 20 reps of each exercise in Circuit 1. For lunges, shoulder press and side bends, do 20 reps each side!
  • Run 400m.
  • Complete 20 reps of each exercise in Circuit 2. For Step Ups and shoulder taps complete 20 reps each side!
  • Run 400m.
  • Repeat Circuit 1, completing 20 reps of each exercise.
  • Run 400m.
  • Repeat Circuit 2, completing 20 reps of each exercise.
  • Run 400m.
  • Repeat Circuit 1, completing 10 reps of each exercise.
  • Run 400m.
  • Repeat Circuit 2, completing 10 reps of each exercise.

After you finish all sets of each circuit and all runs, you will have completed fifty reps of each exercise AND run 1.5 miles. The cardio element added to the strength will help elevate your heart rate to increase the intensity of the strength interval. You will be sweating and feel the burn in just thirty minutes. Let me know how it goes!

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I have to say; I need all of this strength I can get with my daughter being the busy body that she is now. My first full night at home with her since vacation was spent trying to confine her. After she got into the bathroom and unrolled the toilet paper, I set up a gate. How foolish of me to think that if I only blocked off one part of the house, she wouldn’t realize that she could still get around? In the picture below, she is on the side of the house that I was trying to block off. Sigh.

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