Last Week’s Workouts and My Favorite Post Workout Breakfast Recipe

Hi guys, as promised here are my workouts for the past week including my strength training plan.  I wasn’t able to fit in a 3rd day in addition to my classes I teach and OT this week but I am planning to get back on track this week.  It was a bit crazy around my house with Easter, family in town and my oldest daughters Birthday.   To top it off I am feeling a cold coming on!  UGH!!!  I also included my favorite post workout breakfast recipe. 

Monday:  Strength and Conditioning

Warm Up:  Jog, Bike or Row 5 Minutes

Deadlift:  Just like last week I worked on finding my 1 Rep Max.  After a warmup of lighter weights I gradually increased until I found a challenging weight.  Don’t forget to write down your weight for future workouts.  

Circuit 1

  • Glute Hamstring Curls (use a ball or machine) 15 Reps
  • 400 Meter Row (time each one and try to beat your time on the next round)
  • Weighted Step Ups (20 Total, 10 Each Leg)

Repeat 3x

Circuit 2

  • Hanging Leg Raises (this  one was tough for me) 10 Reps
  • Run .25 Miles (keep track of your time for this and try to beat it on the next round)

Repeat 3-4x

Tuesday:  Taught a new class Step 360x and Chisel

Wednesday:  Orange Theory Workout

Thursday:  Taught a new HIIT cardio class and yoga class.

Friday:   Cycle Bar Class

Saturday:  Strength and Cardio Conditioning

Warm Up Jog 5 Minutes

Bench Press (80% of max from last week) 3 Sets of 8

Circuit 1

  • Single Arm Rows (12 reps each side)
  • Weighted Side Bends or Windmill (10 Reps Each Side)   
  • 10  Burpees
  • 10 Pull Ups (use assistance if needed)

Repeat 3 x

Circuit 2

  • Squat Press (10 Reps)
  • Dumbbell Pullovers (12-15 Reps)
  • KettleBell Swing (10 Reps)
  • Run .25 Miles (push your pace here)

Repeat 3x

Core

  • Weighted Russian Twist (20 Total)
  • Lying Leg Raise (10 Total)

Repeat 3x

Cool Down and Stretch

Sunday:  Easy 4 Mile Sunrise Easter Run

My favorite post workout Breakfast

This week I was on one of my oatmeal kicks again.  I love to add egg whites into my oatmeal to add extra volume and protein.  Have you guys ever tried it?  If not you have to give it a try.  The key is to cook it slowly and stir often so you don’t end up with scrambled eggs in your oatmeal.  

Here is how I make it:

  • ½ Cup Rolled Oats
  • ½ Ripe Mashed Banana
  • ½ Cup Egg Whites (I use the liquid in a carton)
  • ½ Cup Almond Milk (you could use water or another milk)

Combine all the ingredients in a microwave safe bowl.  Microwave for 2 minutes stirring every 20-30 seconds.  When finished top with 1 tablespoon of nut butter and some stevia (optional).   

This is my favorite breakfast and it always fills me up.  Give it a try!  I hope you guys have a great week! 

Leave a Reply

Your email address will not be published. Required fields are marked *