Run, Row, and Strength Workout (Orange Theory Mash Up)

Hi guys!  This week really flew by.  I am so glad it is the weekend.  I don’t have a lot of plans just watching my youngest daughter play volleyball, shopping for homecoming with my oldest daughter, and a long run with my girls on Sunday.  We have 10 miles so I am prepping for that.  I always look forward to long runs with the girls it gives us time to catch up.   

I thought I would share a workout I threw together and did at the gym last week.  I sort of mashed up one of my Orange theory workouts and one of my strength training workouts.  Give it a try.  It is a good one!  

Orange Theory Workout

 

If you need the OT pace guide you can find it at the bottom of this post.  

If you like this workout check out my other Orange Theory workouts on the blog!   Don’t forget to subscribe for updates and new workouts each week!

Have a great weekend!   

Meal Prep Recap and WOD (workout of the day)

Meal Prep Success

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So my meal planning was a success!  Even the dogs and kids got in on the fun!  Well the dogs got in the way a bit!  Yes, my kitchen looked like a bomb went off, but now I feel much more prepared going back to work and ready for sports practices this week.  I cooked mostly basics to keep in the fridge or freezer to create my meals from this week.  This will make dinners much easier.  Here is what I made:  ground beef, baked chicken breast, cut up veggies, garden salad, sweet potatoes, rice, hard boiled eggs and my no bake energy bites.   I have to share how I cooked my sweet potatoes.  I used my crockpot!  

Crock Pot Sweet Potatoes  Sweet Potatoe

4-5 Medium Sweet Potatoes

Wash and Scrub your sweet potatoes but do not dry them.  This water will be needed n your crock pot.  Put them into your crock pot and cook on high for 3-4 hours until cooked through.  Store in the refrigerator or cut in chunks and freeze for later meals.  

This was sooooo easy!  Why have I not been cooking my potatoes in the crock pot?  And who knew you could freeze them too.  

Workout Of The Day

Today’s workout was a good one!  The focus was on upper body and core with cardio bursts throughout.  Give it a try!  

Warm Up:  5 Minutes on the treadmill at an easy jog pace.  You could bike, use the elliptical or row to warm up as well.  

Set 1

  • Single Arm Kettlebell Curl Press (use a dumbbell if needed)
  • Front Raise and Lateral Raises

Perform each exercise above for 10-12 reps.  Complete two to three times.  

Cardio

  • Row 3 Minutes (at a difficult pace, note your meters rowed)
  • Run 3 Minutes (at a push pace, note your pace)

Set 2

  • Bicep Curls using cable machine (use dumbbells if needed)
  • Pull Ups  (use assistance if needed)
  • Tricep Dips (use dip machine or a bench)

Perform each exercise above for 10-12 reps.  Complete two to three times.

Cardio

  • Row 3 Minutes (try to beat your previous meters rowed)
  • Run 3 Minutes (increase pace from your previous push pace)

Final Blast* :  Perform each of the following for 30 seconds.  Complete 2-3 rounds.

  • Battle Ropes (in a squat position lift the ends of the battle ropes and make waves in the outstretched ropes)
  • 1 PushUp-1 Plank Knee to elbow
  • Wall Balls (using a 10-20 pound wall ball stand approximately 16 inches from the wall.  Hold the ball at chin level squat down into a deep squat position and propel yourself up from the squat position while driving your heels on your way up and using hip action to propel the ball to the top of the wall.  

*There are some great tutorials on the web for the final blast exercises.  

Always follow your workout with a cool down and stretch.  

Upper Body Core and Cardio Workout

I hope you all have a great week.  It’s back to work for me this week!  I am actually excited and ready to go back to school.  

Teachers are you excited to go back to school?  Parents are you ready to send your kids back?