Workouts for the week of March 25th through March 31st
Saturday | Upper Body
I knew I needed to work out to try to get out of the funk I’ve been in lately. I wasn’t feeling a HIT workout like I normally do so I decided to do some upper body tri-sets after watching a recent Whitney Simmons video on YouTube. But I mixed things up & did them all on a stability ball rather than the ground or bench.
#1 Chest Press / Overhead Lat Extensions / Tricep Extension
#2 Chest Fly / Overhead Lat Extensions (I love these!) / Skull Crusher
#3 Shoulder Press / Preacher Curls / Bent Over Rear Delts
#4 Side Raise to Front Raise / Hammer Curl — I ditched the ball & stood for this one.
After getting through three sets of each tri-set, I did 20 KB swings for some added cardio. I did some upright rows on the Smith machine for awhile before calling it a day.
Sunday | Glutes/Hamstrings
This workout started out being all tri-sets but I ended up doing super-sets after the first round. I had deadlifts + good mornings in the same set and realized I can’t use the same weight for both of those moves. I did all of these for 3 times.
#1 12 Donkey Kicks / Fire Hydrants / Hip Bridge
#2 10 Deadlifts / Sumo Squats
#3 10 Good Mornings / Regular Squats
#4 10 Bulgarian Lunges w/ bar / Curtsy Lunges
#5 10 Glute Extension Machine / Lateral Side Shuffle w/ resistance band (10 each side — we used to call these Cowboy Walks in the bootcamp classes I used to)
#6 10 Cossack Squat / Starter Blocks — some of my favorite leg moves!
Monday | Gym
I wanted to take it easy today. I walked a mile on the treadmill and then spent the next 20-ish minutes doing different ab workouts since it was the only part of my body that wasn’t sore. So, nothing crazy & I barely broke a sweat but it felt good to do something.
Tuesday | TBC
We did a basic AMRAP involving core, strength, and cardio.
Core – 10 Minutes
– Windmill / KB Extension Crunches / Russian Twist / Bird Dog / Superman
Strength – 18 Minutes — Barbell & Kettlebells
– Split Squat / Shoulder Press / Single Leg KB Deadlift / Two Point Row / KB Swings / KB Snatch
Cardio – 12 Minutes
– Boot Strappers / Skaters / Shark Skill (these are weird, BTW) / Mountain Climber / Burpees / 1 Stair Run
Wednesday | Rest.
I needed a break! I was still SO sore from the Sunday leg workout.
Thursday | TBC
Our workout was one that we haven’t done in quite awhile & it didn’t disappoint! The room was set up with one exercise on each side of the room and a “travel” exercise to get from one side to the other.
Round 1: Pushups / Walking Lunges / Box Jumps
Round 2: KB Swings / Crawl / Core
Round 3: Windmill / Sprint / Heel Touch (single leg squat while standing on box)
Round 4: KB Rows / Lateral Jump / Mountain Climber
Round 5: Squats / Stork Walk / (I honestly can’t remember what the last one was!)
Friday | Rest.
This was the first week in three months that I hadn’t done a cycling class. I’m thinking about giving it up all together. My reasons for it are probably pretty silly for most people but I want to do a little “experiment” (I also did something similar back in 2015). While I thought cycling would help slim my legs, I think it has done the exact opposite because all of my pants have gotten rather tight over the past month or so. And I don’t like it. Genetically, I’m always going to have bigger legs & it’s something that I need to accept. However, they don’t need to get any bigger than they already are! And I can’t afford to buy all new jeans!
Other than that, it felt good to do some lifting sessions on Saturday & Sunday. We’ve had some pretty gloomy weather for nearly two weeks now & lifting helped with my mood. I think blasting the ‘Metal Party’ playlist helped too. 😉