Upper Body + Cardio Circuit Workout (+ a $150 WishFIT GIVEAWAY!)

Hi everybody!  SUPER excited to get back to blogging today after a little hiatus, and not just back, but back with a great upper body workout and a HUGE GIVEAWAY!  

First, let's talk about the workout.  This one is all upper body focused (except one exercise that will work your back), and all you need is a stability ball.  I recommend choosing one that's medium sized for you - one that you can lay on top of with your hands and toes comfortably touch the ground, and where, if in a plank position with your legs on top of the ball, it lifts you to a height where your spine is in a straight line.  You'll be in a prone position for all exercises with the ball, and you'll alternate upper body exercises with... wait for it... burpees!  Not as enthusiastic about burpees as I am?  No worries.  There are modifications if you need them, and ways to progress the move if you choose to do so.  Ready to get started?

Upper Body + Cardio Circuit Workout

What You'll Need: a sturdy stability ball, a mat, and a timer.
What You'll Do: start with exercise 1 on the ball and stay on each exercise for 1 minute.  Go through 3 rounds total.  In each round, you'll add 5 burpees between every exercise.  So, for example, in round 1 you'll start with 5 burpees between moves.  Round 2 = 10 burpees between exercises, and round 3 you'll do 15.  The last round is meant to be challenging - push yourself and don't give up!

A note on burpees: the traditional burpee is done starting from a standing position, lowering into a squat, placing your hands down on the ground, jumping back into a plank, optional push up, and reverse the move back up to standing with an optional jump upwards.  Here are some ways to modify:

• Modification: bend your knees into a squat position, place your hands on the ground, step back into a plank, optional push up if you want to, then step back up to starting position. Add the jump as you stand only if you want to.  This version is easier on the joints, and less cardio-heavy, but still keeps you moving.
• Progression: move more quickly, adding the push up AS you jump your feet back into a plank, not afterwards.  To increase the cardio and leg work even more, add a tuck jump as you reverse the move back upwards.

Plank Walkout Push Ups - start in a plank position with your knees on top of the stability ball, legs straight, abs engaged.  Walk out on your hands to a push up position, allowing the ball to roll closer to your shins/ankles (the farther out you roll, the more your abs will engage).  Do 5 push ups here, then walk your hands back to starting position, keeping your feet up off the ground.  Keep going for 1 minute.

- Burpees (round 1 = 5; round 2 = 10; round 3 = 15) -

Alternating Birddog Plank Pulses (10 each side) - start with your lower abdomen/hips on the ball, right arm and left leg extended straight out.  Pulse your arm and leg for 10 reps, then immediately switch and pulse for 10 reps on the other side.  Keep alternating sides (10 reps each) for 1 minute.

- Burpees (round 1 = 5; round 2 = 10; round 3 = 15) -

Prone Triceps Lifts + Pulse (10/10) - start by lying on your stomach with the ball behind your back, arms extended straight back holding the ball between your palms.  From here, squeeze the ball keeping your arms straight to engage your triceps, and lift the ball up slightly off your back.  Lower back down.  Do 10 lifts, then keep the ball up and pulse for 10 reps, squeezing the ball between your hands the whole time.  Keep alternating 10 lifts and 10 pulses for 1 minute.

- Burpees (round 1 = 5; round 2 = 10; round 3 = 15) -

Reverse Hyperextensions - okay, so technically this last move works your erector spinae muscles and not your upper body, but we'll go with it and give your arms a break.  Start with the ball under your pelvis, hands flat on the floor, chest lowered slightly, and toes touching the floor if you can.  From here, lift your legs up straight as high as you can get them, ideally trying to get your thighs off the ball.  Lower back down to start, tap your toes to the floor (or lower down as much as you can), and raise back up again.  Keep the lifts going for 1 minute.

- Burpees (round 1 = 5; round 2 = 10; round 3 = 15) -

Repeat twice more, adding 5 more burpees to each round.  You got this!

And now that the workout is over... a little fun!

$150 WishFIT GIVEAWAY!!

Okay, so you might have scrolled past that workout just to get to the giveaway details, and I don't blame you.  Guys, this giveaway is HUGE and I'm so excited to host it for you!  WishFIT is the gorgeous activewear line from the Australian-based boutique clothing company Wish, who so generously gifted me the leggings and tank I'm wearing in today's workout.  The leggings are a gorgeous abstract floral print, with a mesh insert at the back of the knee and a back zipper pocket.  Lovvvvve them!  I'm loving the tank too - lately I've been all about these low-armhole muscle tanks (anyone else digging these??).  This one fits so comfortably, and is made from really high quality material (not your typical thin cotton t-shirt fabric).  The stitching creates a subtle stripe pattern too, which adds a bit of flare to your basic black muscle tank.

Alright, onto the good stuff!  WishFIT is giving away $150 to one lucky blog reader so you can stock up on some awesome pieces to fuel your fashi-- ahem, fitness goals!  Check out their Instagram page to get inspired!  Details for entering the giveaway are below.  Winner will be chosen THIS FRIDAY, 8/19!  Good luck!  (In case anyone is wondering about shipping costs from Australia - they'll be covered!)  Also, don't forget to tell me how this workout goes for you!

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Readers: chat with me!  Do you use stability balls in your training often?  What are your favorite exercises to do with them?  What do you look for in athletic apparel?  Have you jumped on the muscle tank trend?