Weekly Workouts (You Can Do At Home)

Good morning!

I’m gearing up to get ready for fun event in Manhattan today, and I’m excited to share more about it soon. You can catch some behind-the-scenes previews by following LIL on Snapchat, Twitter, Instagram and Facebook!

Some of you might remember a series I shared a while back called Weekly Workouts. My goal in sharing my personal workout program with you is to hold myself accountable and hopefully give you something new to try at home or at the gym.

Just like a “typical day of eating”, my workout routine varies from week to week and can fluctuate a lot depending on what is going on in my life. Right now I am relying on workouts I can do at home, since I still don’t have a membership to a gym.

Generally, I try to complete some kind of class, circuit, or strength training workout 3-4 days a week, and I get in at least a couple of long (3+ mile) runs for cardio. There was point in time where I went the gym to exercise 4-5 days a week, completed a long training run (8+ miles) on the weekends, and competed in races, but that hasn’t been what I’ve been up to in quite some time. (If you would like to know the longer version, read on.)

Here’s what last week’s workouts looked like!

Check out my Cardio and Circuit Workouts pages for more ideas.

I also recently shared my favorite go-to workouts that you can stream online for free via YouTube! (What I’m basically saying is … if you have access to a computer or smart phone, you can work out, too.) #subliminalmotivation

 

Weekly Workouts

(June 6 – 12, 2016)

 

Monday – 10-Minute Barre Abs Workout via POPSUGAR Fitness

We had a visitor in town, so I snuck in a quick core workout that I knew would really challenge me shortly after I woke up. It’s by far one of my favorite ab workouts to date!

 

Tuesday – REST

No workout today. I took advantage of resting my body after a crazy weekend and embraced it!

 

Wednesday – 40 Min. Tabata Training via Daily Burn & 5 Minute Abs via XHIT Daily

I already mentioned this in last week’s Friday Favorites, but I am loving my Daily Burn membership. It’s an online fitness program that gives you access to workout videos, supplements, nutrition, and coaching.

For every day you visit the site, there is a new workout video suggestion for you to complete, and you can choose that video or browse the library for something different. My videos are set to Easy (I’m sure I can change it, I just haven’t figured out how), so I took a look around and selected an Advanced Tabata Workout. I also got Scott to join me!

Holy cow, I had no idea how sore I would be afterwards. We were both feeling our legs for days! It was a great mix of cardio and total body strength that certainly proved to be a challenge.

Similar workout: 45 minute HIIT & Total Body Toning Tabata Workout via Fitness Blender

 

Thursday – 5 mile walk/run through the park with Scott and Roadie

We’re taking advantage of the beautiful weather while we’ve got it!

I’m not really concentrating on my time when I run these days. I keep toying with the idea of getting back into racing (there’s always something going on around me in NYC!), but for now, I’m enjoying being able to take Roadie and take my time.

We’re just about 0.6 miles from the running loop at Prospect Park, so our normal path includes a warm-up walk to the park, 1 full loop around (3.35 miles), a quick trip down to the dog beach, and then a jog or walk back home.

We were extra slow this time, thanks to some pretty sore legs!

 

Friday – (33 Minute) Hips, Butt & Thighs Workout via Daily Burn

Since my legs felt considerably better the next day, I thought it would be a good opportunity to complete the Easy workout of the day on my dashboard, put it on mute, and knock it out while I watch a movie in the background. I don’t recommend everyone doing this, but if you have done a workout several times before or feel comfortable with the moves without having to hear the cues and such, it’s nice to swap out video music for workout music or even something more entertaining like a movie from time to time.

I used to run sprints and then walk forever at my old gym while watching Friends. Anyone else?

Similar workout: 30 Minute Lower Body Sculpting – Drop It Like a Squat! via Fitness Blender

 

Saturday – Fat Burning Tank Top Arms Workout via Fitness Blender

Knowing that I needed to round the week off with some upper body exercises, I turned to a great workout that also includes some cardio intervals. I liked the moves in this video, especially when they involved holding a bridge position on the floor while working the arms.

I only have a set of 10s and 5s at home, but I hope to expand my dumbbell collection soon.

Tip: If you want to make something more challenging but you don’t have access to heavier weights, up your reps!

 

Sunday – REST (with walking)

I feel like I get a lot of walks in, now that we don’t drive cars and live in an extremely walkable city. I didn’t have a workout planned for the day, but if I had to guess, I would say that we walked at least 3-5 miles just being out and about!

(You can see what we were up to last weekend here.)

 

Thoughts & Comments

Yes, I could have had a little more structure to my workouts, but I think my week turned out okay. I also could have planned more cardio, but, again, I don’t really have access to cardio machines like I used to. It’s amazing how much you can take having access to an elliptical, treadmill, stationary bike, and/or StairMaster for granted!

I’m sure I will eventually break down and sign up at a gym nearby, but I haven’t yet. This is mostly because I am still looking for full-time work and I’m stubborn. It’s an expense that I can live without … for now. I’d love to become a ClassPass member and bounce around studios and gyms all over the City, but I’m trying to stay mindful of our budget, and I don’t need that expense right now either.

That said, I will be running, completing cardio and HIIT workouts at home, and sharing workouts that I’ve put together or streamed online with you.

 

***

 

Before I started sharing these recaps, it was easy for me to miss several days of planned workouts. Life just kept happening, and I learned that if I didn’t have some type of routine or plan to look back to, my habits wouldn’t change. (Does this happen to you? Have you tried keeping a workout journal?)

I hope you enjoy reading these weekly(ish) recaps, because I enjoy putting them together to share with you. Thanks for checking in, and I hope you all have a great day!

 

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

• Weekly Workouts & (New) Running Bench Workout

• Weekly Workouts & Getting Back to the Barre

 

Questions of the Day

• Do you have a membership to a gym and/or studio? If so, do you use it as much as you’d like?

• What is your very favorite time of day to work out?

 

I’m currently loving afternoon workouts, although I know this will change as soon as I start working outside of the home again. When I’m on a busy schedule, I either work out early in the morning or pretty late at night. I would love to get on a 9-5(ish) schedule again and get back to a routine of working out first thing in the morning or after work.

 

Disclaimer: 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.