I know I say this every week but WOO-HOO for Friday!
Hope everyone had a great Valentine’s Day. Ours was very low key. Lots of heart shaped food, valentines and surprising Daddy at work with coffee. I even made a pretty heart with my running shoes. Romance was everywhere.
When I work out in my lab (i.e. basement), I always listen to Pandora. Usually it’s the pop/hip hop workout mix. This week, they must have realized that I’m a 30 something year old chick who dug Salt-n-Pepa back in the early 90s. They’ve been bringing back the old school songs like ‘None of Your Business’ and ‘Whatta Man’ all week. Of course, they played ‘Push It’ too which got a big ol’ thumbs up from me.
That song loosely inspired this WOD (workout of the day). While the lyrics have an entirely different meaning (hehehe) it got me thinking. I’ve said before that I’m learning how to be uncomfortable with parts of my running to make me a stronger runner.
Pushing through speed work.
Pushing through when my legs feel drained,fatigue and unable to go anymore.
Pushing through negative thoughts.
Same with other intense workouts. I hate burpees just like everyone else but like Salt-n-Pepa says you gotta PUSH IT and you’ll get through. It can only make you stronger. You don’t make any gains with being comfortable.
For the ball slams, I used a 10 pound Dynamax Ball but you can use whatever you have available even if it’s a regular soccer ball or basketball. Just make sure you are putting force behind each slam.
Do 10 rounds for time. Make sure your form is not getting sloppy as you get tired. And you will by the 10th round!
Enjoy!
Anyone else love Salt-n-Pepa?
Do you get out of your comfort zone?
pinned! i love ball slams!
Lindsay @ The Lean Green Bean recently posted..Fitness Friday 45
LOVE at-home WOD’s. I wrote this one down. Thanks!
Awesome WOD! Saving this one! I love ball slams they make me feel like a powerhouse! Thanks for sharing
Laura@ Fit Running Mama recently posted..V-day recap and one step closer in my personal trainer journey
I like the simplicity of this workout! Will give it a go next week. Thanks for sharing!
misszippy1 recently posted..Welcome to your 40s
I love 90′s rap!! Makes me feel young again….
at home wods are the best! love how this is simple but ten rounds? would totally kick my butt!!
Linz @ Itz Linz recently posted..Itz Batch Cooking: Beans
Oh love the inspiration! So fun. Kind of makes me giggle. Looks like a great workout too.
Heather (Where’s the Beach) recently posted..Love in Photos
Fun! Isn’t Pandora eerily smart?! I’m pinning this one to try soon… enjoy your weekend!!
Laura @ Mommy Run Fast recently posted..6 Ways to Support Peak Performance
Great workout! I got out of my comfort zone today for sure. HIIT for me!
Tiff @ Love Sweat and Beers recently posted..Hummus: Easy As 1, 2, 3
Good workout idea! And love those Pure Cadence 2 I see there
Kat recently posted..Great Laces can make a marathon!
I love that workout. What other move could I do to replace the ball slams? I don’t have a ball at home I could do that with.
Lindsay recently posted..high five friday #10: not a good start.
You could drop the 4th exercise completely or other options would be to do push ups or 20 second wall supported hand stand. Your choice!
Love your comment and it rings so true, “You don’t make any gains by being comfortable.” Love the workout idea!
Kristy recently posted..Tips for Race Traveling
I recently bough Volumes 1-5 (25 disks total) of Power Music’s The 90′s , it ranges from 124-132 bmp depending on the cd. I have to rip them and put them on my phone so they’re handy for my workouts.
Amy recently posted..Beef Stew & other eats
Can’t wait to try your WOD!!
Love Salt-N-Peppa – I have Push-It on my iPod and Chris always cringes when it comes on!!!
Kim recently posted..Spider Walking
The only ball slams I do are when one of my darling children throws one at my face! Ha Have a great weekend!
RunWiki recently posted..#KleanAthlete Review: Protein Peanut Butter Cups and Protein Sunbutter Cookies
That happens a lot in my house too. I consider it agility training which I’m failing miserably.
Great workout! I have a tough time mentally pushing myself beyond my comfort zone at times, really need to work on it!
Jen recently posted..Over Training v. Exercise Addiction
Ball slams remind me of college volleyball. We used to do those to warm up our shoulders. SO much fun and great stress relief. Then we’d get to hit it as hard as we could at the ground. Also a great stress relief.
Have a great weekend!
Katie @momslrb recently posted..Featured Blogger…Katy Widrick
I seriously beat on my balls…wait that sounds really, really bad.
Love it! I haven’t listend to Salt-n-Pepa in ages!! So good. Love this WOD too.
Christine @ Love, Life, Surf recently posted..Getting the kids styled for spring
Haha! As soon as I read Salt-n-Pepa, the song None of your Business, popped into my head. Love it! The shoe heart is too cute!
Giselle@myhealthyhappyhome recently posted..Fitness Friday – Fitness Instructor Pet Peeves
Haaaa I love the throw back motivation
When I push myself outside of my comfort zone is when I enjoy a workout the most. Love the shoe heart!
Jill @ Fitness, Health and Happiness recently posted..Fitness Friday || Transition To Natural Running Part 3