Weekly Workouts & (New) Interval Bike Workout

Good morning! I am currently en route back to Michigan (hello red eye), and I am coming to you on an unnecessarily long four hour layover in Atlanta, Georgia.

It’s too bad I can’t sneak out and explore the city this morning. I’ve been to Hot-lanta a time or two, but it was ages ago. Maybe Scott and I will find an excuse to get back Down South soon. Until then, getting my Chick-fil-A breakfast fix in the airport will have to do. (After moving to a state where Chick-fil-A barely exists, it’s pretty much the only fast food I will stop for almost any time I’m around it. So good, right?)

Before diving into recapping our long girls’ weekend in Arizona, I wanted to back up and share last week’s workouts with you. I tried to make sure to get in some gym time before I left last Thursday night, and there is a new cardio interval workout for the stationary bike if you’re looking for cardio inspiration, too!

Here’s hoping you find something that peeks your interest to try next time you hit the gym…

Check out the Cardio Workouts page for more cardio workout ideas as well as the Circuit Workouts page for more bodyweight, dumbbell, and in-gym strength training workouts!

 

Weekly Workouts

(October 12 – 18, 2015)

 
• Monday – Rockit Class

Wanting a bit of a booty-kicking to kick-start my week, I went ahead and completed the Rockit “Workout of the Day” I selected for class that night. It calls for eight rounds of the exercises you see below, and my lower half was sore for a good two days afterwards!

Scott joined me at the gym early Tuesday morning, and he wanted to try it out as well. The poor guy didn’t even see what was coming… it’s killer!

 

8 Rounds

(12) push-ups

(12 each) single arm dumbbell push presses

(12 each) dumbbell split squats

(12 each) lunge jumps

(12 each) single leg bridges

(12) TRX rows

 

• Tuesday – (New) 30 Min. Interval Bike Workout & quick ab circuit

I couldn’t tell you the last time I hopped on any type of cardio machine. In my defense, I only have access to a stationary bike right now. I guess that’s just another reason why I’ve been running like a manic outside this fall!

Anyways, I felt like taking the bike at our gym for a spin last week and came up with a great interval climb workout. It starts nice and breezy then – bam – the intervals hits you (and your heart rate) pretty hard. I love it.

 

As always, please feel free to modify this workout to best fit you and your personal fitness level. Every piece of equipment is different, and these numbers are given as an example of where to start. I highly suggest you gage the increase and decrease levels of interval intensities based on what feels good and realistic. What you see felt challenging to me!

 

After exactly thirty minutes, I took my workout to the floor and finished my gym session with a quick ab circuit:

15 ab wheels

10 side plank pulses (per side)

20 bicycle twists

repeat 2x

 

• Wednesday – REST

I planned on doing something low-impact at home, but I ended up glued to the computer to start drafting this (along with a few other lovely) post(s) before I left for Phoenix! I’m sure a rest day did my body good.

 

• Thursday – Stability Ball & Dumbbell Total Body Circuit Workout & jump rope Tabata

I love this workout. I originally shared it a few weeks ago, and it’s a a great one for those early mornings when you don’t feel like throwing yourself around the gym.

After a series of warm-up stretches and foam rolling exercises, I dove into this circuit at a slow and steady pace. Even so, I completed it in under 50 minutes and wrapped things up with a metabolic jump rope Tabata (:20 work/:10 rest 8x).

I left the gym feeling great and ready for vacation!

 

• Friday – REST

I arrived in Arizona late Thursday night and had a much needed day of pampering with two of my life-long girlfriends on Friday.

No workouts allowed!

 

• Saturday – (mostly) REST

Early Saturday morning, we drove up to Pine, Arizona to hike and stay in our friend’s cabin for the weekend. The rain clouds weren’t exactly on our side, so other than a brief walk around the area, we spent most of our afternoon and night indoors.

Don’t worry though, we made up our planned hike early Monday morning.

 

• Sunday – walking and hiking around the Grand Canyon! (Details coming soon)

I need another day or two to gather my thoughts before I even dive into how breathtaking it was to visit the Grand Canyon in person. The three of us made about a two and a half hour drive over and back to the famous National Park, and we spent the day unplugging and soaking in the incredible views!

There was a prediction for afternoon rain in the forecast again, so we stayed close to the top of the South Rim and hiked down the Ooh Aah Point on the South Kaibab Trail for about an hour.

We could have easily spent days there. I’m hoping to return again someday to explore more of the longer hiking trails, and I will be back to share a full recap of our day trip soon!

 

***

 

While I could have benefited from a yoga class or at least an online stream session, it felt good to take full rest and recovery days last week. Isn’t that what being on vacation is all about? I’m all for popping into a studio to try a new class while traveling, but that’s not really what this trip was centered around.

I thoroughly enjoyed my time in Arizona, and I will be back to share more of our whereabouts later this week!

 

 

Previous Weekly Workouts recaps:

• Weekly Workouts & Un-Pictured Meals

• Weekly Workouts & Healthy Meal Ideas #2

• Weekly Workouts & (New) 12 Minute Core Strength Workout

• Weekly Workouts & (New) EMOM/Tabata Gym Workout

• Weekly Workouts & (New) Stability Ball & Dumbbell Circuit Workout

• Weekly Workouts & Healthy Meal Ideas #5

• Weekly Workouts & Healthy Meal Ideas #7

 

Have a great Tuesday!

 

Questions of the Morning

• What is your favorite way to get in your cardio?

(Biking, running, in the gym on the elliptical, etc.)

• Have you ever used an ? (<- pictured under the interval bike workout)

 

Ahhh, the ab wheel. I used to rock that guy in high school. Besides taking dance classes and attending long practices on a daily basis at my studio, my only workouts were at home, and they usually only consisted of using the ab wheel for about five minutes a day. So great! Haha.

 

And because a lot of people ask…

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.

 

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.