Hi babes!! Happy Sunday! Hope everyone had an awesome week! I had a pretty kickass week of workouts and I am seriously feeling yesterday’s sweat sesh! OMG.
I also ran for the first time in over a week and it felt SO good!! I iced my left calf & hamstring straight away and I really think it helped to bring down any post-workout inflammation. All that rest & laying off the treadmill, the previous week, really helped.
Enjoy your Sunday & wishing you all a wonderful week ahead!! xx
LISS CARDIO / 45 minutes
I wasn’t really sore, just a little tight from our park sesh on Saturday. I’ve been really loving just doing some LISS (low intensity steady state) cardio & getting super sweaty on Monday’s lately. Its a nice way to get the week going after coming off the weekend. For whatever reason, this 45 minutes absolutely flew… I just totally zoned out to my music, felt like I was floating along & felt like I could keep going forever. I was soo sweaty after the 45 minutes — I’m pretty sure I was sweating out wine! haha
CARDIO / 15 minutes
STRENGTH / FULL BODY CIRCUIT / 4 ROUNDS OF EVERYTHING
SKULL CRUSHERS: 15x
FLAT BENCH / BARBELL PRESS: 25x
SIDE LUNGE + LATERAL RAISE: 15x each side (30 reps total)
SPINAL BALANCE + SINGLE ARM DB ROW: 15x each side (I did these kneeling on a bench and the balance factor activated my entire core like crazy!!)
SQUAT + BICEP CURL: 25x
HOT YOGA / 60 minutes
This was seriously one of the best yoga classes/practices I’ve had in a while. Everything just felt…good. All of the strength training I’ve been doing over the last few months has made my practice so much stronger – I can feel the difference in so many of my poses. I took Jennifer Buso’s 6.15 class @ the SouthEnd location, Charlotte Yoga. Her sequence was on.point. and her playlist was sexy. Jen referred to the songs on her playlist as “rhythmic, instrumental” and that it was – it really added to the vibe & energy of the room.
If you live in Charlotte, I highly recc this class.
I had such a busy day and wanted to work out so bad so I made the most of the time I had.
I actually squeezed in 8 minutes of power walking (about .50 mile) in between client sessions..
After my last session, I hopped on the eliptical (which I haven’t done in, years, literally.) and did 23 minutes (don’t ask about the random time, lol) of 60 second sprint / 60 second recover for 20 minutes. I worked up a great sweat in this short amount of time and got just a little over 2 miles in!
Life can get busy but its important to squeeze in what you can, when you can, guys! A little bit of sweat & movement is better than nothing at all 😉
CARDIO / 35 minutes
Precore AMT / 25 minutes
Treadmill / 10 minutes / 1 mile run
FULL BODY CIRCUIT / 3 ROUNDS OF EVERYTHING
MEDICINE BALL PASS PUSH UPS: 20x
ALTERNATING CRAB KICKS: 10x (each side)
FOREARM SIDE PLANK: 30 seconds (each side)
TRX SINGLE LEG SQUATS: 15x (each leg)
TRX TRICEPS EXTENSIONS: 10x
TRX ROWS: 20x
ahhh, this was such an amazing workout, guys!! I was so sweaty from my cardio, I actually changed shirts to do the rest of my workout. lol
Those TRX Triceps Extensions were a real burner, I could only do 10! And the Single Leg Squats, too! HELLO, Booty!!
ACTIVE REST DAY
totally feeling yesterday’s work out, yikes!!
foam rolling, stretching & bike ride