Workouts this Week / 4.18. – 4.24.16

Hiya loves! Wow! I was looking back thru posts & I cannot believe it was last September since I’ve done a WTW Post! Any way, we’re back! (haha) I have been in such a good flow of workouts over the last few months and its feels really, really good! I’m happy to share this weeks sweat life with you all. It was a good mix of tough workouts and much needed rest/recovery days. I had a pretty rad run in my new runners, Nike Zoom, on Saturday and the week was rounded out with an always amazing Deep Stretch yoga class.
I hope everyone is having a beautiful spring season and working hard so you feel beautiful & confident in your summer clothes & bikinis!

Thanks for stopping in! xx

Much Love,

Monday: 4.18
CARDIO

Run 1 mile / walk .5 mile

UPPER BODY CIRCUIT / SHOULDERS + CHEST + TRICEPS
V-BAR PUSH DOWNS. 20×3
CABLE FLYS: 20×3
BENT OVER REVERSE DB FLYS: 20×3
TRICEPS ROPE EXTENSIONS: 20×3
UPRIGHT ROWS: 25×3

TRY THIS FOR AN ADDED CHALLENGE! I stood on the BOSU ball for every single exercise which made for such a fun & balance challenging workout that activated my core like crazy! Good stuff, guys! I use the BOSU [a lot] for myself & my clients!

Tuesday: 4.19
CARDIO / 45 minutes
3 miles / incline power walk

TOTAL BODY CIRCUIT / FOCUS ON LEGS + CHEST, BACK & BICEPS
INCLINE DB PRESS: 25×4
W-HAMMER CURLS: 20×4
SIDE LUNGE + INNER THIGH LEG LIFT: 15×4 (each leg, 30 total)
SINGLE LEG DEAD LIFTS: 15×4 (each leg, 30 total)
BENT OVER DB ROWS (NARROW) 20×4

Wednesday. 4.20
One sore girl over here…active rest day, for sure! I had an awesome 50 minute power walk outside + some stretchy stretch + foam rolling

Thursday. 4.21
Still sore but mainly my legs/glutes. Overall, my body was feeling a bit sluggish. I kinda think the pollen was getting to me. There’s a whole slew of new trees blooming & shit floating around in the air here this week! I just felt like I was in a fog all day.

I walked 1 mile on the treadmill after my noon client + a little bike ride in the evening. In my head, I [really] wanted to workout and hate taking 2 rest days back to back but this was my thinking… have a meh workout today or take another semi-active rest day and have a kick ass workout on Friday when I’m fully recovered! 🙂

Friday: 4.22
Had the best workout with my girlfriend, Leah! We are trying to make our schedules work, to train together at least 1x a week for a little extra motivation for her + its always fun to have a workout partner!

We started off with some standard dynamic warm-ups…
Jumping Jacks. 60 sec
Butt Kickers. 60 sec
Toe Taps. 60 sec
High Kicks. 20x per leg

EASY CARDIO…
TREADMILL / 20 Minutes
– INCLINE POWER WALK: 10 minutes
– EASY INTERVALS: 10 minutes / 60 sec on/60 sec revcover @ 6.0

FULL BODY CIRCUIT / FOCUS ON SHOULDERS
DECLINE, BOSU PUSH UPS: 20X4 (knees on middle of BOSU)
BENT OVER, TRICEP DB TRICEPS KICKBACK: 20X4
LATERAL JUMPS: 60 SEC X 4
STANDING ON BOSU: HAMMER CURL + NEUTRAL SHOULDER PRESS: 20X4
ALTERNATING REVERSE LUNGE + LATERAL RAISE: 30X4 (15 PER LEG)

Saturday. 4.23.
SUPER SWEATY CARDIO / 50 minutes
Lets see if i can remember all the treadmill fun! (LOL)
WARM UP / .50 power walk
RUN / 1 mile @ 6.0-6.4
POWER WALK / .25 mile
SPRINTS / 2x @ 7.0 / 2x @ 7.5 / 2x @ 8.0
POWER WALK / .25 mile
RUN / 1 mile @ 6.5
COOL DOWN / .25 mile walk

I went to the gym with my dad and then we hit up the new Clean Juice location in Stonecrest!

Sunday. 4.24.
Ahhh….60 minute deep stretch yoga class @ Charlotte Yoga
[ so needed ]

 

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