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Week of workouts

Hi friends! Happy Sunday!! Hope you’ve had a wonderful weekend. I’m back again today to share a week of workouts since I’ve received some great feedback on it, and because I actually kept track of everything last week. It was a great mix of teaching, barre, and my own workouts.

Here’s what it looked like:

Legs day

Monday: Intervals and legs + teach barre

Interval workout (from the day’s Orangetheory workout)

Warm up

1 minute push

1 minute base pace

1 minute push

1 minute all out

Recover- 1 minute

1 minute push

1 minute all out

30 second recovery

1 minute push

30 second all out

Recover- 1 minute

1 minute all out

30 second recovery

1 minute all out

30 second recovery

1 minute all out

ROW: (2 rounds)

1 minute all out

30 second recovery

1 minute all out

30 second recovery

1 minute all out

Legs workout:

Alternate Smith machine squats (HEAVY, 10)

with single leg weighted lunges (10 each) x 4 rounds

Weighted hip raises (3 sets of 10 with 25 lb plate)

Single leg TRX squats (3 sets of 10 each)

Sweaty betty

Tuesday: Upper body circuit and Peloton spin class (30 minutes)

Upper body circuit: (3 rounds)

Single arm overhead press x 10

Triceps pressdown

Chest fly

Circuit 2:

Upright row (holding 35 lb bar) x 10

Straight bar press down x 10

Push-ups x 15

Wednesday: Legs + steady, teach Yoga

20 minutes walking at 4.0 with 2% incline

Legs:

Smith machine squats (4 sets of 10; heavy)

Single leg lunges holding 25 lb plate (3 sets of 10 each)

Weighted hip raises (3 sets of 10)

Step-ups (3 sets of 10 each)

Row interval: 5 minutes (30 seconds on, 30 seconds off)

Row bro

Thursday: OFF

Friday: Shopping cardio

(walked all day in Jacksonville at St. John’s Town Center)

Mule

 (strength training involved many shopping bags and lifting this Moscow mule to my face)

Saturday: Chased the girls around, and did a 30-minute Physique 57 workout

P57 workout

(Total body: Focus on Thighs, Glutes and Waistline. LOVED it). P57 is $19 a month, and it’s something I’ve kept for a while since it’s awesome for travel (many workouts are zero equipment) and they’re always challenging

What I liked about this week:

I feel like I was a solid mix of strength training, and I liked that I pushed myself even when I was doing my solo workouts. Saturday night, I considered taking the day off, but was so glad I did a quiet P57 workout. It felt amazing and was exactly what I needed. I also feel like I’ve been low on the cardio front lately, but had energy this week, so I rolled with it.

I’m still really enjoying the Peloton app, and think I’ll pay for it once my 14-day free trial ends. We have a spin bike here at home, so it will be amazing for at-home workouts if the Pilot is working late and the girls are crashed.

What I could have done differently:

I think I started out strong and kind of lost steam as the week went on. I stuck with my routine, but I’m notorious for crashing and burning on all fronts towards the end of the week. (For example, the first half of the week the house is super clean and it’s a nightmare by Friday because I’m tired haha.) I think this week will be a good balance of intensities, especially since I’m subbing Zumba towards the end of the week. I haven’t taught Zumba in forever (and threw my back out last time #old), so if you have any new songs you love, please let me know! “Despacito” is definitely making an appearance.

So tell me friends: what was your favorite workout last week? Are there any apps or online passes you use and love?

Hope you have a beautiful Sunday!

xo

Gina

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9 Comments

  1. Susan on May 21, 2017 at 11:17 am

    NO idea where you get the energy from, I got exhausted just reading Monday’s workout. Interested to hear how Zumba goes, I tried that a few years ago but I have zero coordination (I am latina only in looks but have no rhythm). You should listen to Daddy Yankee “La Despedida” and Nicky Jam “El Perdon”. GOOD DANCING MUSIC! I listen to those tracks when I run and I always want to dance (even though I have no rhythm I still appreciate dancing).
    Have a great Sunday!
    Susan
    http://www.petitepepper.com

  2. Amanda @amanda-isms on May 21, 2017 at 1:08 pm

    Shopping cardio has GOT to be my favorite type of workout! haha! My favorite workout last week was a full body circuit I kind of made up on the fly with a mix of lifting and sprints! And I love using NTC (Nike Trainer Club app) for workouts!

  3. Emily @ Pizza and Pull-Ups on May 21, 2017 at 1:17 pm

    The shopping cardio made me laugh, looks like a solid week of workouts!

  4. Maria on May 21, 2017 at 1:41 pm

    Have you ever heard of Aaptiv? It’s a subscription app, but coaches you through spin, treadmill, elliptical, outdoor runs and some strength training too! Worth checking out if you like the peloton app.

  5. Juliette | Namastay Traveling on May 22, 2017 at 3:57 am

    Love seeing the breakdown of each workout! It’s great know how to balance not only day to day, but the whole week since it’s so easy to overdo it on one part of the body ( love you squats) and forget about another (no.more.chest.). Thanks for the insight!

  6. Stacie D. on May 22, 2017 at 5:06 am

    The Peloton app is more than worth it! Like you, I have a spin bike at home and it’s so convenient to busy about a workout at home if I’m short on time. I also teach a spin class at my gym, so it’s always nice to take a class from other instructors and freshen up my own routines a bit. Not sure which instructors you’ve tried, but Robin is my fave!

  7. Carrie on May 22, 2017 at 5:47 am

    Ive mever taken a peloton class, but here is a lot of hype around them. My favorite workout this week was my full body lifting days- always feels SO good after a solid lifting session.

  8. Tracy on May 22, 2017 at 9:43 am

    How’d your yoga class go this week? Getting easier?

  9. Fiona @ Get Fit Fiona on May 22, 2017 at 10:19 am

    I find that my Fitbit helps to keep me on track with my workouts. Like you, I tend to run out of workout motivation towards the end of week, but knowing that I still have another workout or two to do (and my Fitbit reminded me of that fact) keeps me on track.

    I also use CardioTrainer for when I go for walks to track my time/distance/pace.

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