Week of workouts
Hi friends! Happy Sunday!! Hope youโve had a wonderful weekend. Iโm back again today to share a week of workouts since Iโve 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.
Hereโs what it looked like:
Monday: Intervals and legs + teach barre
Interval workout (from the dayโs 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)
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)
Thursday: OFF
Friday: Shopping cardio
(walked all day in Jacksonville at St. Johnโs Town Center)
(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
(Total body: Focus on Thighs, Glutes and Waistline. LOVED it). P57 is $19 a month, and itโs something Iโve kept for a while since itโs awesome for travel (many workouts are zero equipment) and theyโre 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 Iโve been low on the cardio front lately, but had energy this week, so I rolled with it.
Iโm still really enjoying the Peloton app, and think Iโll 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 Iโm 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 itโs a nightmare by Friday because Iโm tired haha.) I think this week will be a good balance of intensities, especially since Iโm subbing Zumba towards the end of the week. I havenโt 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! โDespacitoโ 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
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
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!
The shopping cardio made me laugh, looks like a solid week of workouts!
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.
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!
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!
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.
How’d your yoga class go this week? Getting easier?
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.