Weekly Workouts & Healthy Meal Ideas #2

Hi friends! Gosh, I really can’t believe we are already well into the afternoon. Today is flyinggg.

My intentions weren’t to take an absence from the blog this morning, so I wanted to make sure and at least check in to share last week’s recap of my workouts and un-pictured healthy meals. Thank you for your patience and (whoa…) Happy September!

In case you missed it, I introduced this series on the blog last week. My point in sharing these posts is not just to recap my workouts, but to also hopefully inspire you to try something new in the gym or in your workout planning, too.

I realize that a lot of readers don’t like to run, so if you are creating a similar workout plan to mine and would rather skip over it, substitute your own form of cardio (jump on the elliptical, bike, or Stair Master) on the running days. I generally recommend 3-5 days of cardio (30 minutes per session) to the majority of my clients, depending on what their personal goals (staying fit, losing/maintaining weight, dropping body fat, etc.) are.

Check out my Cardio Workouts page if you need some motivation to get moving!

weekly workouts & healthy meal ideas - lifeinleggings.com

 

Weekly Workouts

(August 24 – 30, 2015)

 

• Monday – 4 mile run with Scott

I have been doing my best to log in at least one four mile run a week. Every now and then, Scott will tone down his pace to run with me. I always enjoy the extra company, and we had a great run through the trails. I love kicking off the week with a scenic route.

running the trails

I feel really good running four miles and am slowly building my endurance back. Who knows, I just might get crazy and shoot for longer distances next week!

 

• Tuesday – Total Body Strength Circuit Workout (For the Gym) & Jump Rope Tabata

There are three different circuits within the workout, and then entire thing took me about 40 minutes to complete. After the circuit, I rounded out my workout with a 4 minute Tabata (:20 work/:10 rest 8x).

Total Body Strength Circuit Workout (for the gym) - Life In Leggings

I like to throw in some kind of metabolic Tabata exercise at the end of my strength training workouts!

jump rope tabata after workout

If you enjoy Tabatas too, have you seen my Tabata Training playlist? Each track perfectly times out one full round (4 minutes), and I turn to it often so I don’t have to worry about staring at a clock or counting. It’s so much easier!

 

• Wednesday – 2 mile run with Roadie

running with roadie in the shade

I planned to also knock out a short circuit of push-ups, sit-ups and squats, but I ended up running out of time before I needed to take a shower and head out to work.

Next time I’ll probably do:

3 rounds

20 sit-ups

20 push-ups

20 air squats

 

• Thursday – REST

 

• Friday – Power Gym Circuit Workout (NEW!)

I made up an different kind of workout for my client who requested an extra session filled with cardio, core, and power moves. She said it was pretty challenging, so I gave it a try after I was done with work for the day. She was right!

power gym circuit workout



This workout requires a variety of equipment from the gym. If you don’t have access to a slide board, you can use paper plates or simply do the move without it. You can also sub band rows or dumbbell rows for the TRX rows.

If you don’t have discs, perform regular air squats or make it more challenging by performing them on an unstable surface like a folded over mat.

workout with stability ball, jam ball, glider, and discs

It needs to be noted that this workout was designed for someone who has been working with me 1-on-1 for six months and is at an advanced fitness level. For that reason, the reps are set high and there isn’t much rest besides in between the two circuits. Please modify, feel free to lower the reps as needed, and always listen to your body if you decide to try the workout!

 

Exercise Video Demos

 

CIRCUIT 1

sit-ups

medicine ball jams (I can’t find a video, but it’s very similar to the one below)

(medicine ball slams are overhead, jams are pushing from the chest to the floor)

dumbbell shoulder presses

stability ball knee tucks

disc squats – listen to these cues for bodyweight squats

perform better discs

(If you feel comfortable, perform squat on unstable surface like discs or airex pad.)

(I prefer to use two.)

slider mountain climbers

 

CIRCUIT 2

gym workout equipment - stability ball, jump rope, weights, slide board

dumbbell dead lifts

stability ball bent leg bridges (or floor bridges)

TRX rows (or dumbbell rows)

burpees

sliding lateral lunges

(you can also use valslides or paper plates)

slider lateral lunge

source

(or try squats with side leg raises) – 10 per side

jump ropes (<- I love these variations)

Like I mentioned above, this workout is designed to challenge you.

Quote of the week: “If it doesn’t challenge you, it doesn’t change you!”

 

• Saturday – REST

 

• Sunday – easy-paced 2 mile run with Scott and Roadie

With all of the delicious (and indulgent) food we ate over the weekend, it was nice to sweat a little on Sunday evening.

running with scott and roadie

We made a quick loop around the neighborhood in just under 20 minutes. Roadie loved it!

 

Generally, I try to complete some kind of class, circuit, or strength training workout 3 days a week and get in at least a few (2+ mile) runs for cardio. There was point in time where I went the gym to exercise 4-5 days a week and completed a long training run (8+ miles) on the weekends, but that hasn’t been what I’ve been up to in quite some time.

In short, it is important for me to stay healthy and fit, but I am not planning on running races or pushing my body towards intense training right now. If you would like to know the longer version – read on.

 

Healthy Meal Ideas

 

In this series, I also take a look back and feature some of the eats that didn’t make it to the blog. A large majority of readers enjoy seeing What I Ate Wednesday posts, so I figured it couldn’t hurt to feature more food throughout the week and in this round-up.

Here are some easy and healthy meal ideas from the week…

turkey quinoa burrito bowl

My version of a healthy burrito bowl!

turkey quinoa burrito bowl healthy meal idea

Romaine lettuce topped in quinoa, black beans, corn, ground turkey, salsa & cheese

healthy fruit smoothie

In this smoothie (serves 2):

1 peach

1/2 mango

handful blueberries

handful blackberries

1 cup plain Greek yogurt

splash of almond milk

ice

 

Scott though it could have used a sweetener, but I loved it the way it tasted as is. If you’re looking to add sweetness, try adding honey or agave nectar to taste.

amy's chili with noodles cheese and cilantro

Amy’s organic chili over whole wheat noodles, topped in shredded cheese and cilantro

Chili over noodles, quinoa, rice, or even a potato is  becoming a weekly (and much anticipated) staple in our home!

 

***

 

I’m so glad that enough of you expressed interest in this Weekly Workouts & Healthy Meal Ideas series to make it a regular feature on the blog. I’m now planning on sharing the latest edition on a weekly basis!

 

Previous Weekly Workouts recaps:

• Weekly Workouts & Un-Pictured Meals

 

All right. I better run, but I will see you back here in the morning with more eats for WIAW.

Have a great night!

 

Disclaimer: I am not a registered dietitian. Although I am a certified personal trainer, I am not necessarily your personal trainer. The workouts I post are what work best for me and might not be the right type of exercises for you. If you decide to give this workout a try, please listen to your body and rest or modify as you see fit. I always recommend consulting a doctor or health professional before making changes to your diet or fitness routine.

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