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The Birthday Workout – Guilt Free Guinness and Cake!

The Birthday Workout – Offset the Guinness and Cake!!

So today (17th March 2017) marks my 34th birthday. If I was an athlete, it’d be the late winter of my career. Instead, I’m getting stronger, more powerful and fitter than ever before.

Take that, ageing.

Alas, I digress.

I’m not a fan of fads, be them diets, workouts (who remembers Reebok Step?!) or quirky fitness gimmicks (think Plank/Squat/Push Up/Burpee or whatever else challenge), but I did something a little self-indulgent and gimmicky today. It was a birthday workout centred around a single theme… the number 34.

birthday workout

I think you should do it too. Offset your Guinness/weekend indulgence with some serious gym work.

It’s a superset-based workout. I picked two exercises (apart from the final 2, and you’ll see why in a second) and did them as a super set (I did a set of each exercise one after the other), then had a rest until I reached 34 reps.

I broke them down as follows…

  • Set 1, 10 Reps of each exercise
  • Set 2, 8 Reps of each exercise
  • Set 3, 8 Reps of each exercise
  • Set 4, 8 Reps of each exercise

The Exercises

  • Squats (80kg) and Kettlebell Swings (24kg)
  • Deadlifts (90kg) and Push Presses (55kg)
  • Lunges (60kg) and Hammer Curls (16kg per side)
  • Pull Ups (BW) and Bench Press (70kg)
  • 34 Burpees
  • Row until I’d burned 34 calories

To be honest, break it down as you like – there aren’t any rules. Just make it tough.

I did it in 44 minutes and it was pretty grim, but I had to because, well, cake. And Guinness (it is St Patrick’s Day). The birthday workout certainly helped me feel less guilty than if I hadn’t done it!

birthday workout

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Owner of Personal Trainer, Father and fitness copy writer. Working hard making the world fitter and healthier!

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