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).  

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