Hello, hello! How has Monday been treating you so far?
My weekend was on the low-key side and that was perfect. I spent most of my time at home cleaning and organizing the house when I wasn’t
binging on Netflix going out to dinners and lunches with friends while Scott was out of town. I took pictures throughout the weekend, but… they all have to do with workouts and food. To avoid being repetitive, let’s skip over the weekend recap and move on to Weekly Workouts!
I introduced this series to blog just a few weeks ago. My hopes are to inspire you to try something new at the gym, in your workout planning, or even on your dinner table. I’m so glad to see you like seeing these recaps because I enjoy putting them together.
So… last week. After an indulgent weekend in Chicago, I wanted to jump back into a normal training schedule to stay on track. Without realizing it, I completed three different Tabata workouts in one week! I love Tabatas. They’re quick, 4-minute bouts of HIIT (High Intensity Interval Training) exercises that follow a :20 work/:10 rest pattern.
I generally complete at least 3 to 6 sets of Tabatas in a row to get a killer workout, and you will see different ways to incorporate them into your workouts below. If you’re a fan of Tabatas too, have you seen my Tabata training playlist? (You can stream or download it for free on Spotify.) It makes my life so much easier and eliminates the need to stare at a timer or clock.
(September 7 – 13, 2015)
• Monday – 4 mile run with Scott
I like to start my weeks off with a nice run outside. It’s an easy way to get my body moving, clear my mind, and enjoy Mother Nature at her finest. Scott talked me into going for 4 miles, and I’m glad he did. Fall is approaching and it felt wonderful out!
We have turned off the air conditioning in the house and we are already bundling up in hoodies, scarves, and closed toed shoes. Ahh!
• Tuesday – (NEW) EMOM & Cardio/Core Tabata Workout
Scott and a few of his friends joined me for a workout at the gym after my classes on Tuesday. One of them also happens to be a personal trainer, so we put our heads together and created a thirty minute (or less) workout that covers cardio, strength, and core.
It was a doozie!
10 Rounds Push, Squat, Pull
EMOM – Every Minute On the Minute
Perform the circuit of exercises at the top of every minute. As soon as you start the timer, do 10 push-ups, 10 air squats, and 10 pull-ups (or inverted rows). Repeat at the 1:00, 2:00, 3:00, 4:00 mark and so on. Rest in between sets.
10 air squats
Tabata (rotation 2x)
This Tabata rotates exercises, but should still be performed consecutively in a :20 work, :10 rest pattern. Complete :20 kettlebell swings, :10 rest, :20 training ropes, :10 rest, :20 wall balls, :10 rest, and :20 mountain climbers, :10 rest. Recover and repeat. Two full times through all exercises will equal one full (4 minute) Tabata!
Tabata (rotation 2x)
Same pattern as above!
side plank pulses (R one round, then L the other)
• Wednesday – 3 mile sunset run with Roadie
I taught two night classes after my client appointment on Wednesday and returned home just in time to catch the sunset for a run outside.
I wanted to run 4 miles or so, but I opted for three and stayed close to the house. Also, I always arm myself with a ferocious Rhodesian pup on any runs in the dark!
We stayed off the trails (the woods and darkness don’t mix well for me) and made a quick mile and a half run down a main road and back. It was very calming and the perfect way to wrap up the day.
• Thursday – 15 Minute Tabata Workout
I didn’t feel like working out on Thursday. Eventually, I decided that a short and not-so sweet 15 minute workout sounded doable just before I took a shower and turned in for the night.
Throwing it back to an oldie but goodie! I love to pull this Tabata style bodyweight workout out from the archives whenever I need a quick and effective sweat session to squeeze into my day.
• Friday – Rockit Class Workout
I taught this class on Wednesday night and figured I’d give it a try after I was finished with work for the day on Friday. It starts with a circuit of 3 exercises and then moves on to Tabata training. Each exercise under the Tabata category is one full (4 minute) Tabata for each exercise, totaling 20 minutes.
In Reps of 12, 10, 8, 6, 4, 2 (6 Rounds)
(:20 work, :10 rest 8x – 4 mins. – per exercise)
crunches (use an ab mat if you have one)
It took me about 45 minutes to complete this one. Make sure to modify, rest, and take as much time as you need if you give it a try!
• Saturday – 20 Minute Upper Body Workout & 3 mile run with Roadie
I also worked Saturday morning last week. Since I was already at the gym, I wanted to complete an upper body strength training workout before I left. I chose this quick 20 minute dumbbell workout because I hadn’t lifted much weight throughout the week. I definitely felt the burn!
As soon as I returned home from work, I grabbed Roadie and enjoyed a nice fall run around the neighborhood. He loved getting out in the fresh air!
• 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.
Healthy Meal Ideas
Now onto a few easy eats that didn’t make the blog last week…
About Time Protein Pancakes topped in blueberries <- yum!
Romaine lettuce, radishes, sliced carrots, green peppers, cucumbers, tomatoes, sliced mushrooms, black olives, sprouts, avocado, and Parmesan cheese drizzled in balsamic vinegar and oil (not pictured)
In this smoothie:
Body Tech Banana Creme Protein Powder <- delicious
coconut almond milk
All right, I guess that does it for this edition of Weekly Workouts & Healthy Meal Ideas. I’ve got a mountain of emails to catch up on before work, so I’ll see you guys back here tomorrow morning.
I hope you have a great start to the week!
Previous Weekly Workouts recaps:
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.