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!
If you’re not into running, check out my Cardio Workouts page for more cardio workout ideas as well as the Circuit Workouts page for more bodyweight, dumbbell, and in-gym workouts!
(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
(50) medicine ball (overhead) slams
(40) TRX rows (or dumbbell rows)
(30) band biceps curls
(20) stability ball bent leg bridges (or floor bridges)
(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!
I wanted to do some kind of ab workout afterwards, so I turned to one I tore out from Health magazine a few months ago. You can find a video description of all of the moves here.
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.
stability ball bridge to curls
ball dumbbell triceps extensions
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 email@example.com 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:
• Weekly Workouts & Un-Pictured Meals
• Weekly Workouts & Healthy Meal Ideas #2
• Weekly Workouts & 12 Minute Core Strength Workout
• Weekly Workouts & (New) EMOM/Tabata Gym Workout
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.
Heather @Fit n Cookies
That looks like a fun workout. It’s interesting to me you’re handed the workouts too. I wouldn’t mind that when teaching group fitness 😉 haha Planning the workouts can be so time consuming. My breakfast is Kashi CInnamon crumble cereal. I am also in need of breakfast ideas!
Heather @Fit n Cookies recently posted…Upper Body with Cardio Circuit
It’s nice to be able to cover classes at the last minute and not have to plan. I’ve taught classes where I have to put all of the workouts together before, so I know it’s a perk! 😉 Yum, that cereal sounds good!
I feel like I’m in a rut with breakfast, too. I’ve been making the same smoothie every morning for weeks, and while I love it, I need something different. The only bad thing is that I feel like I’m missing out on the extra veggies when I don’t make a smoothie in the morning since I pack so much into one! But if you want to try it, I throw in a banana, handful of frozen grapes (10 maybe?), cashew milk, scoop of almond better, spinach, chopped zucchini (1 small or half of a medium-large; it’s like spinach, you can’t taste it!), spirulina, and bee pollen. And then I usually top it with some goji berries or crunchy cereal/granola.
Also, I live in northern Indiana (South Bend), and I’ve been loving this weather that we’re having, too! Great running weather!
Well, for what it’s worth… that smoothie sounds great! I’ve never heard of putting zucchini in them. Thanks for sharing!
I am feeling the same way about breakfast! I open the fridge in the morning and all the breakfast type foods just sound blah. I’ve been tempted to just eating something along the lines of lunch food for breakfast.
I love the tough workouts you post (like the one above) that I know I can do at home. I don’t go to a gym so moves that can be done with body weight or dumbbells, while still being challenging is a favorite of mine.
Haha, I’ve totally been there and done that. 😉 No shame! I’ve been thinking I should share more bodyweight workouts. Thanks for reading!
I love the workouts you put together! especially the body weight circuit cardio ones you can do anywhere. Perfect for minimal time!
I am a breakfast addict & I rotate between several: Oatmeal/oatbran with fruit, cashew milk + nut butter, protein smoothies + toast, and protein pancakes! Overnight oats are super easy to grab and take in the morning, which you can make several of at a time and have for a week ahead. Also pancakes you can make ahead & pop in the toaster to get them perfectly heated again but not soggy 🙂
Thanks Stef! I love protein pancakes, I’ve just been super lazy in the morning and don’t want to make them. I should get over it and get back to them!
My breakfast is usually not on a plate, but a glass! I love my usual smoothie: greek yogurt, peanut butter (mucho), frozen berries, 1/2 banana, and a spoon of cocoa. My fave!
Rebecca - Strength and Sunshine
Pancakes! Make the pancake recipe I posted on Monday 😉 It will change you life 😉
Rebecca – Strength and Sunshine recently posted…Recipe ReDux #23 6 Fall Gluten-Free Vegan Freezer Meals For Healthy Eating
PANCAKES! Absolutely. 😉
Erin @ Her Heartland Soul
Oats with peanut butter and jelly!
Oh that sounds interesting. I’ll have to give it a try!
Jen @ Chase the Red Grape
For breakfast today I had scrambled eggs with sweet potato and tahini. Love a savoury breakfast! Eggs and veggies are always a winner!
Jen @ Chase the Red Grape recently posted…5 Top Tips on a Tuesday! How to get a good nights sleep!
I never think to use sweet potatoes in my breakfast. I couldn’t tell you why! They’re delicious.
Your workouts are really varied and look highly effective! The workouts look tough but I think they will give you an amazing buzz and DOMS that make you feel like you are making some serious progress! Brilliant post.
YRDP recently posted…The Typical Run