Weekly Workouts April 10-16!

Yesterday, I visited my sister and 6-week old niece! We had a little block of time for a workout that needed to include exercising the dog, so we created a Sister/Baby/Dog running and lifting workout. We got in an hour of sweating and fresh air, baby slept, and doggy was very excited to get in a full hour of running! For a laugh, I made a little video of the shenanigans!

Weekly Workouts

Monday

Spinning with Laura (or Intervals on your own):

10 minute warmup followed by 10 by 2 minutes hard/1 minute easy. 2 minutes hard should be at about 90% of maximum effort, and 1 minute “easy” should be at about 50-60% of max effort. 5 minute cooldown.

Tuesday

Strength Training: 10 minute warmup on cardio machine followed by 3 rounds of 10 squats, 10 pushups, 5 inchworms, 5 downward dog to knee to nose

  1. Pick 1 lower body exercise and do 5 rounds of 6 with 1 minute rest between
  2. Pick 1 upper body exercise and do 5 rounds of 6 with 1 minute rest between
  3. Metcon: Pick 2 upper body and 2 lower body exercises and 1 cardio exercise do a 20 minute metcon with medium weight (40 seconds hard/20 seconds rest each of upper body 1, lower body 1, upper body 2, lower body 2, cardio….repeat 3 more times)
  4. 5 minute cardio cooldown

 

Wednesday

45 minutes to 1 hour of cardio of choice with last 20 minutes at a hard effort  followed by core routine 1:

3 rounds of 10 good mornings, 10 push ups to side plank, 10 downward dog knee to elbows/knee to nose, 1 minute bridge, 1 minute handstand hold against the wall

Thursday

Strength Training: 10 minute warmup on cardio machine followed by 3 rounds of 10 squats, 10 pushups, 5 inchworms, 5 downward dog to knee to nose

  1. Pick 1 lower body exercise (different from Tuesday)and do 5 rounds of 5 with 1 minute rest between
  2. Pick 1 upper body exercise (different from Tuesday) and do 5 rounds of 5 with 1 minute rest between
  3. Metcon: For time…50 kettlebell swings, 50 burpees, 50 squats, 50 sit ups, 50 lunge with twist, 50 second plank
  4. 10 minute cardio cooldown

Friday

45-60 minute cardio followed by core routine 1:

3 rounds of 10 good mornings, 10 push ups to side plank, 10 downward dog knee to elbows/knee to nose, 1 minute bridge, 1 minute handstand hold against the wall

Weekend

Get in a long cardio session outside either Saturday or Sunday.  Try 60+ minutes of jogging, biking, hiking (or my personal favorite….rowing)! At the end of the cardio session, add in 10 rounds of 20 seconds sprint/20 seconds rest.

Recovery Suggestions

If you haven’t signed up yet, make sure to get on board with thirty day yoga challenge with YWA (Yoga with Adrienne).  

Spring has Sprung!

After an April Fools snowstorm, the snow is melting and spring is in the air.  As the weather gets warmer and the days get longer, we can seize the opportunity to move more.  Moving can be both intentional through exercise, and a side benefit of using our bodies to perform spring chores such as cleaning and preparing our yards for green grass and gardening!

This week, our workout plan will gradually transition us from indoors to outdoors with some cardio and body weight metcon options that we can take outside if we choose!

Weekly Workouts

Monday

Spinning with Laura (or Intervals on your own): 10 minute warmup; 4 rounds of Tabata (8 rounds of 20 seconds hard/10 seconds easy), alternating with spin bike and kettlebell routine (finish off with 5 minutes of cooldown and stretch):

  1. tabata spin at 100 rpm/tabata kettlebell swing
  2. tabata spin at 90 rpm/tabata kettlebell push press or thruster
  3. tabata spin at 80rpm/tabata Turkish getups (or, 4-8 getups in 4 minutes!)
  4. tabata spin at 70 rpm/tabata kettlebell baskets

Tuesday

Strength Training: 10 minute warmup on cardio machine followed by 3 rounds of 10 squats, 10 pushups, 5 inchworms, 5 downward dog to knee to nose

  1. Pick 1 lower body exercise and do 5 rounds of 5 with 1 minute rest between
  2. Pick 1 upper body exercise and do 5 rounds of 5 with 1 minute rest between
  3. Metcon: Pick 2 upper body and 2 lower body exercises and 1 cardio exercise do a 20 minute metcon with light weight (1 minute each of upper body 1, lower body 1, upper body 2, lower body 2, cardio….repeat 3 more times)
  4. 5 minute cardio cooldown

 

Wednesday

45 minutes to 1 hour of cardio of choice  followed by core routine 1:

3 rounds of 10 good mornings, 10 push ups to side plank, 10 downward dog knee to elbows/knee to nose, 1 minute bridge, 1 minute handstand hold against the wall

Thursday

Strength Training: 10 minute warmup on cardio machine followed by 3 rounds of 10 squats, 10 pushups, 5 inchworms, 5 downward dog to knee to nose

  1. Pick 1 lower body exercise (different from Tuesday)and do 5 rounds of 5 with 1 minute rest between
  2. Pick 1 upper body exercise (different from Tuesday) and do 5 rounds of 5 with 1 minute rest between
  3. Metcon: For time…50 plie squats, 40 sit ups, 30 thrusters, 20 Calories of rowing (or 400 meters of running or 100 jump rope), 10 heavy man makers
  4. 5 minute cardio cooldown

Friday

45-60 minute cardio followed by core routine 1:

3 rounds of 10 good mornings, 10 push ups to side plank, 10 downward dog knee to elbows/knee to nose, 1 minute bridge, 1 minute handstand hold against the wall

Weekend

Get in a long cardio session outside either Saturday or Sunday.  Try 60+ minutes of jogging, biking, hiking (or my personal favorite….rowing)!

Recovery Suggestions

Looking for a way to stretch your body, recover from activity and rejuvenate?  Try this thirty day yoga challenge with YWA (Yoga with Adrienne).   I plan to start day 1 on Wednesday 4/5!  Take a couple days to dust off that yoga mat, set up a quiet space in your home, and sign up for the daily emails using the link above!