Good morning! I hope you’ve had a great start to the week so far. I meant to check in yesterday afternoon with last week’s edition of Weekly Workouts, but I never got around to it.
Just in case you’re in need of catching up around here, I recently introduced a new series that covers a week’s worth of my personal workouts. I decided to do these recaps on a regular basis when I received good feedback on sharing them, and my hopes are to inspire you to try something new at the gym or in your workout planning.
Below you will see what my schedule of workouts looked like last week. No two weeks are the same, and right now I am enjoying the beautiful fall-like weather we have been having in Michigan with a lot of time outside!
(September 14 – 20, 2015)
• Monday – 4 mile run with Scott and Roadie
What can I say? A family that runs together stays together.
When it’s cool enough, we like to take advantage of the weather for running and bring Roadie out for some fresh air and cardio, too. We made a loop through the trails and Roadie even enjoyed a brief dip in the water! I love our little family workouts.
• Tuesday – REST
• Wednesday – Rockit Class Workout
I usually teach Rockit Classes 2-3 times a week, and every now and then I will complete the workouts myself to mix it up and understand the challenge of different circuits. While I put all of my own 1-on-1 client programs together, all of the small group class training classes are pre-programmed and handed to me upon my arrival for the day.
This was one of the hardest I’ve tried yet! High rep workouts are always challenging for me, and it takes a great deal of motivation for me to even pick one out to do. Also, the squats to lunges to jump ropes to kettlebell swings to slams made my legs burn more than they have in quite a while.
To be honest, I took several breaks and sips of water throughout the workout. If you decide to try this one, please listen to your body, modify, and rest as needed.
(20) crunches (use an ab mat if you have one)
(50) bodyweight squats
(70) jump ropes
(60) kettlebell swings
(30) band biceps curls
(10) dumbbell dead lifts
The entire workout (2 rounds through) took me around 40 minutes to complete.
• Thursday – 4 mile run & 10 minute ab workout from Health
I took Roadie with me for 2 miles, dropped him off at home, chugged some water, then set out to finish my run around the neighborhood. It was actually hot out this time!
It was anything but easy and toasted my core and legs in no time!
• Friday – (NEW) Stability Ball & Dumbbell Total Body Circuit Workout
I put this circuit workout on-the-fly after I was done training for the day. It is similar to a circuit structure I would put together for a lot of my 1-on-1 clients, and I completed it with little rest in about 40 minutes.
The only equipment you’ll need is a stability ball and dumbbells.
Most of you could probably even do this one at home!
• Saturday – Walking around Cedar Point all day = extra workout points.
• Sunday – REST
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 (3+ 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.
Last week was crazy! I didn’t get to photograph many meals outside of what made it on the blog, so we’re just going to stick to the workouts this time around. I’ll be back with plenty of food pictures tomorrow.
Thank you to all who entered the (surprise) Star Wars Tervis Giveaway over the weekend! I really enjoyed reading your comments and entries.
Congratulations to… Entry #129, Tara M.
You have won your choice of Tervis tumblers from the Star Wars line. Please email firstname.lastname@example.org with your 2 tumbler design(s) and size preferences along with your shipping address to claim your prize.
Stay tuned for more giveaways coming your way soon!
Previous Weekly Workouts recaps:
Questions of the Morning
• What’s on your breakfast plate? (I’m in dire need of some new ideas…)
• What types of workouts would you like to see more of on the blog?
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 these workouts 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.