Weekly Workouts

Another week gone by, another week of workouts done!

Here’s what my gym time looked like last week.

Monday:
Class at Syphus Training. They’ve been spotlighted quite a few times on the local news channel. Check out the clips here. This was my first time visiting this gym. After hearing about their workouts I knew I wanted to give it a try. The verdict? I loved it! They have multiple locations already but are opening a new spot right near my house. I’m looking forward to their grand opening and adding some classes into my rotation.

Tuesday:
Spent some time in the gym. Started with some deadlifts and also got in plenty of presses, rows, pull-ups, and back extensions.
Since a lot of the work I do during my group classes is heavier on cardio, these days my solo training sessions tend to focus more on strictly weightlifting/strength training.

Wednesday:
Class at FLEX. We did intervals, alternating between cardio (treadmill and spin bike) and strength (Kettlebells and Magic Circles).

Thursday: 
I mentioned in this post that I was really not in the mindset for a workout. But I knew it would make me feel better so I reasoned with myself to just do something. Started with some work on the treadmill as follows:

  • 10 sets of 15 seconds on/15 seconds off of “Deadmill” (For those who haven’t heard of these, it’s actually pretty straightforward but deceptively challenging. You are basically creating your own resistance on a stopped treadmill. Grip the handles of the treadmill and start pushing you feet until the belt moves. Continue running as fast as you can for your set time.)
  • 10 sets of 15 seconds on/15 seconds off at 15% incline and 9.0 MPH. Basically a steep incline “sprint”. Short but very challenging. You will definitely feel your heart rate skyrocket after the first 2 or 3.
  • Short HIIT work set. Did 30 on/10 off for each pair, 2 times.
    • Jump Lunges/ Plank with Twist
    • Jump Squat/ Push-up with Foot Tap
    • Plank Jack with Spiderman/Plank Jack to Squat Hold
    • Mt. Climber/V-up
  • Finished my workout with this Burpee Chain. See a description here and give it a try! Perfectly sweaty way to end a workout.

Friday:
Group class at Fuse45

Saturday:
FLEX!

Sunday:
Total mix-up day. I couldn’t decide what I wanted to do and then once I started something, my mind immediately moved to something else.
I ended up doing treadmill sprints, rowing, jump roping, and some squats.
I also did 2 round of this leg burner:

  • 10 Burpees
  • 20 Sumo Squats
  • 20 Lunges (alternating)
  • 10 Jump Squats
  • 10 Jump Lunges
  • 40 In-Outs
  • 20 Split Squats (10 each)
  • 20 Lateral Lunges (10 each)
  • 10 180 Squat Jumps

And, now that Monday is almost over here are a couple snapshots from my day:

Image-1Clockwise from top right: Oats! with coconut, hemp seeds, chia, flax and lots of peanut butter. Sneak peek at a new workout coming to you soon. Red salad with mixed greens, tuna, blood orange, raw beets, dried cranberries, parmesan, and some vegi-delite zing mix. Monday Meditation with a candle, kombucha and chocolate.

This was just a one-week snapshot of what my life is like. It is usually never the same from one day to the next and I bet yours is the same! But I always focus on pushing myself, doing things that make me happy and simply sticking to my guns.

Share a weekly snapshot of your life or some of the things you focus on to keep you going throughout the week below!

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