Hey Hey, Happy Monday, guys!! Hope everyone had a wonderful Mother's Day weekend! Below, is what workouts looked like last week. It was another combo of some killer workouts + 2-ish rest days...I went for an hour walk outside on Wednesday that was kind of amazing. The weather has been so incredible here in Charlotte. Its just such a beautiful time of year to be outside before its 100° outside + 1000% humidity! Ugh!!
I spent most of the week fighting my pre-period lethargy and think I did a pretty good job of overcoming the exhaustion I feel on the serval days leading up to my period. I just always have to remind myself that at the end of the day, a workout [always] makes me feel better!
Wishing everyone an awesome week! Keep your eye on the prize -- the most healthy, happy, energetic, confident, beautiful you! xx
CARDIO / 35 minutes
BEFORE WEIGHTS. 1 mile / 15 minutes - incline, power walk
AFTER WEIGHTS. 1.5 miles / 20 minutes - .25 mile run / . 25 mile walk
UPPER BODY CIRCUIT / 3 ROUNDS OF EVERYTHING
FLAT BENCH, DB CHEST PRESS W/ ROTATION: 25x
"W" BICEP CURLS: 20x (Balancing on one leg, hold your opposite knee up as high into your stomach/chest as you can and engaging your abs, switch legs at 10 reps)
KNEELING, SINGLE DB ROWS: 20x
DYNAMIC WARM UPS + 10 minutes on treadmill
FULL BODY CIRCUIT / 4 ROUNDS OF EVERYTHING
BOSU BALL UP-DOWNS in HIGH PLANK: 10x
OVERHEAD DB TRICEP EXTENSIONS (standing on BOSU, holding the ends of one db in your hands): 20x
SINGLE LEG DEAD LIFTS (10x) + REVERSE LUNGE (10x) + SIDE LUNGE (10x)
30x each round
this was a giant leg exercise we did every round. do 10 reps of single dead lifts on each leg, then 10 reps of reverse lunges on each, and then your side lunges. We used gliders for both sets of lunges. this was a killer, guys!!
DECLINE PUSH UPS (knees on BOSU Ball) 20x
SQUAT + UPRIGHT ROW: 30x (using one db, do 15 upright rows on each arm completing 30 reps total each round)
MIX OF ABS ON BOSU BALL: 20x each set
rest day + enjoyed a random day off and met my parents & sister for lunch. I had a really yummy salad with grilled shrimp + loads of cabbage & peppers & green papaya.
It was the most stunningly gorgeous day out, you guys! OMG...I went for an hour walk outside and just enjoyed the sun & fresh air. I found a bench a just laid there for like 10 minutes - it was glorious!
LISS CARDIO / 45 minutes
easy walking on the treadmill. Got in about 3 miles. I never went above 3.8. My legs were still SO tight & slightly sore from our killer leg workout on Tuesday - inner thighs, especially. I couldn't even take a normal stride. Eek.
UPPER BODY CIRCUIT / 4 ROUNDS OF EVERYTHING
INCLINE DB PRESS: 25x
BENT OVER TRICEP KICKBACKS: 20x
super setted with...
PULSING PUSH PRESSES: 20x
LATER RAISES (balancing on one leg - switch at 10 reps) 20x
busy day of work and I felt like I drove alllll over the world and traffic was a nightmare.
I joined one of my best friends for an easy flow + a guided meditation on Friday night. I think this was my best meditation experience yet! We sat for 16 minutes - emphasis on the sitting part. The last several times I've meditated, I always choose to lay down on my mat + a bolster. I sat very comfortably, on a bolster, with nearly no urge to fidget. It was pretty awesome. If you've never mediated before, I highly recc giving it a chance. :)
SUPER SWEATY CARDIO / 60 minutes / 4.5 miles
I had an awesome cardio sesh on the treadmill on Saturday morning. I was absolutely drenched in sweat when I left - ahhhmazing!! I got in 3 good day of strength & knew I wouldn't be working out on Sunday because of Mother's Day so I just wanted to get a really long & sweaty cardio sesh. This is what my tread work looked like...
power, incline walk / 1 mile
run / 1 mile
power, incline walk / 1 mile
60 sec sprint / 60 sec recover / 1.5 miles
No holding on while walking!!
rest day / family day / happy mother's day!!!