After a pretty good weekend of night shifts, I am feeling energetic and very happy to say my SI Joint is feeling better!! Like, I’m nearly completely pain-free again … Whoop Whoop!
This meant, yesterday I was able to go to the gym where I managed some moderately heavy Deadlifts, Glute Bridges, Front Squats, Bench Press and Chin Ups. Finishing off with more stretches and RKC Planks. The RKC Plank btw, makes my back feel amazing!
I know I was meant to upload my “Mission: Get SIJ Better” routine over the weekend, but I felt so good this morning, I thought I’d upload this workout instead. It’s more exciting anyway. But I will get the other post finished this week. I am also going to post my Services Page any day, so there’s plenty on the way 😀
Anyway, today’s workout is a classic Myomytv interval training design. Great for improving strength and conditioning, while remaining short and intense.
Just like me, it’s a simple one 😉
Set your Gymboss Interval Timer for 18 cycles of 15 seconds rest and 45 seconds effort. Complete 3 rounds of the following 6 exercises (my reps per exercise and weights used are in brackets):
- Alternating High Deficit Reverse Lunge (16kg for first 2 rounds, then 20kg) (10, 11, 8 )
- Double KB Suitcase Deadlift Burpee (2 x 20kg) (10, 12, 11)
- Push Press (right) (16kg) (12, 13, 12)
- Push Press (left) (16kg (13, 13, 12)
- Renegade Row (2 x 16kg) (19, 17, 18 ) – these felt great!
- Roundabout Swing (20kg) (30, 31, 31)
Awesome workout! Love the simplicity of this design… yet they are super effective. Great for complimenting Heavy Strength Training, or just to burn calories (if that is your goal).
Hope you all have a great day and a Happy Workout!