Hello Loves! Happy (Father’s Day) Sunday! Sharing what workouts have looked like this week before heading up to my sisters to enjoy this gorgeous day cooking out & celebrating the dad’s in our family. I had some awesome & tough workouts this week and a really great treamill sesh on Thursday that felt really good and I’m so proud of my speed. I’m still feeling some chronic tightness in my left calf but nowhere near what it was a couple weeks ago. I’ve only been hitting the treadmill 1x a week vs. 3x to prevent any injuries.
Tuesday, I would have liked to get a workout in, but Adam actually left for the summer to film a movie in Park City, UT so spending time with him before taking him to the airport for an 8pm flight was more important than a workout that day. Plus I had clients all morning & afternoon, so it was a pretty busy day.
Hope everyone had an awesome week! Enjoy the rest of the weekend & make some time to get your plan for the week ahead together.
Much love, health & happiness
LIIS CARDIO / 35 minutes
incline walking on the treadmill, 2.5 miles
CARDIO / 25 minutes
STRENGTH / FULL BODY WORKOUT / 3 ROUNDS OF EVERYTHING
TRX TRICEPS EXTENSIONS: 12x
TRX SINGLE LEG SQUATS: 15x (each leg)
SIDE PLANK: 30 SECONDS (each side)
TRX PUSH UPS: 15x
TRX SQUAT HOLD IN & OUTS + RESISITANCE BAND: 30 SECONDS
this is kind of one of those exercises you gotta be there for! lol but I’ll do my best to explain…
Hold the TRX with your hands, arms extended, chest lifted, tall spine. With a resistance band around your ankles, sink into a narrow squat position, inhale to jump feet apart, exhale to jump back together. doing this for 30 seconds and try to NOT come out of the squat. Its a burner!!
CARDIO / 45 minutes
PRECORE AMT / 15 minutes
TREADMILL / 30 minutes
Treadmill: ran 1 mile straight, got off stretched out, rolled my ankles, hopped back on for 15 more minutes and got in about a 1.5 miles running .25 / walk .25 mile
so sweaty & so good!!
DYNAMIC WARM UPS
JOG IN PLACE: 60 SECONDS
JUMPING JACKS: 60 SECONDS
HIGH KNEES: 60 SECONDS
KNEE UP + TWIST: 30 SECONDS (each side)
FULL BODY CIRCUIT / 3 ROUNDS OF EVERYTHING
REVERSE LUNGE + KNEE UP: 30 SECONDS (each side)
ALTERNATING CRAB KICKS: 10x (each side)
PUSH UP X SPINAL BALANCE: 10x (each side / 20 total)
IN & OUT JUMP SQUATS: 30 SECONDS
SPRINT: 60 SECONDS
30 minute power walk to the park (15 minutes each way)