Weekly Workouts & (New) Running Bench Workout

Hi friends! I don’t have much time to chat this morning, but I wanted to share the latest Weekly Workouts with you before I head out the door and onto work.

I definitely had my fair share of rest days last week, but there were still a few workouts in the mix that are worth mentioning. Here’s hoping you find something that peeks your interest to try next time you want to move at home or at 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 19 – 25, 2015)

• Monday – Hiking Tonto National Park in Arizona

If I could start every single week with a morning hike through incredible scenery like this, I would.

The weather couldn’t have been better for a casual hike down to the Tonto bridge on my last day in Arizona. If there’s anything I realized on this trip, it’s that I need to get out and hike more. (I’ll be back with more recaps of this trip soon!)

 

• Tuesday – super quick core circuit (I shared last week)

I took the red eye home from Phoenix, and after a looong layover in Atlanta, I finally walked into my house by mid-afternoon. I was tired!

I took an hour nap, took a shower, and then left to work a full shift at the gym. I didn’t have time (or the energy) to do much in between appointments, so I turned to a speedy core circuit I put together after a cardio workout last week.

15 ab wheels

10 side plank pulses (per side)

20 bicycle twists

repeat 2x

You can knock this one out in about ten minutes!

 

• Wednesday – (New) Running Park Bench Workout

This workout is great for days where you want to add a little oomph to your cardio!

My favorite running loops take me through trails, and I know exactly where I can find park benches to rest or complete exercises to break up my miles. The amount of miles you set out for is totally up to you (anywhere from 2 – 6). Choose to run 1 or 2 miles at a time and complete the circuit 2 or 3 times.

I love throwing extra moves into my running workouts because it breaks up the monotony of doing the same thing mile after mile. Do to where the benches are placed on the trail I run, I completed this workout as follows:

2 miles, circuit, 1 mile, circuit, 1 mile, circuit, jog to cool down

As always, please feel free to modify as needed if you decide to give it a go!

 

Exercise Breakdown

bench push-ups

(you can progress to this version!)

bench triceps dips

plank hold

(complete on the ground or on the bench)

 

 

• Thursday – Total Body Strength WOD (Requires Gym Equipment)

I shared this workout at the beginning of the summer and thought it sounded perfect for Scott and I to complete during our early morning gym session.

This workout is similar to one I would put together for a 1-on-1 client or even one you might see in our STRONG strength training classes. I would feel comfortable giving it to someone who has been training with me for at least a couple of weeks, and strongly encourage you to modify any exercises you feel uncomfortable with.

We finished our session with a full Tabata (:20 work/:10 rest 8x). I chose the jump rope and Scott grabbed a medicine ball to complete seated Russian twists. He said he was definitely feeling the burn!

 

• Friday – REST

 

• Saturday – resting and spending quality time with family in Northern Michigan!

 

• Sunday – REST

 

***

 

Could I have pushed myself a little harder last week? Absolutely. But, everyone has those types of down weeks.

After traveling across the country and spending a good five days away from home, I had a lot of extra work to catch up on when I returned. Since I took it easy last week, I’ve been trying to get back into the groove this week.

I’ll be back later on today to share more recaps from my trip to Arizona!

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

• Weekly Workouts & (New) Interval Bike Workout

 

Question of the Morning

• Do you like to take your workouts outside?

 

Just to throw this out there…

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.

 

See you back here in just a bit!