Hi Guys! I hope you are having a great week. It has been super hot here so we have been spending plenty of time inside and trying to get our workouts done early to avoid the heat wave. In an effort to maximize my time in the gym I have been doing some total body circuit workouts. They have been great. Most are around 30 minutes, so you can get in and out of the gym quickly. Each workout is split into 3 sections: Lower Body, Upper Body and Core. Be sure to include a warmup and a cool down/stretch. I did an easy 1 mile jog before I did this workout, but any light cardio would work as well.
Here is today’s workout. Be sure to push yourself since it is only 30 minutes.
If you need detailed descriptions of each exercise check out this exercise guide. It is super helpful.
Give it a try and let me know how it went in the comments. I love to hear from you guys!
Here is a glimpse of last weeks workouts. Sorry I am a bit late posting this. I had hoped to get in more strength training last week but I had another crazy week.
Monday: Strength Training which focused on upper body and conditioning.
Bench Press 3 sets of 8 (using heavy weights based on your previous 1 rep max)
- TRX Rows 12 Reps
- 10 Burpees, 10 Pull Ups
- Repeat 3 Times
- Goblet Squat 15 Reps
- Dumbbell Pull Over 15 Reps
- Kettlebell Swing 10 Reps
- Run .25 Miles (fast pace)
- Repeat 4 Times
Tuesday: Taught a HIIT Workout and Total Body Strength Class
Wednesday: 4 mile run
Thursday: Taught a HIIT Workout and Yoga Sculpt Class
Friday: This Orangetheory Workout
Saturday: 30 Minute Yoga (using Beachbody On Demand, which I love)
Sunday: 5 Mile Easy Run (I was tired)
How do you guys keep up with all of your workouts? I am really trying to get my own workouts in, but it has been tough. I would love to hear any ideas.
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.
- 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)
- 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)
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
- 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
- Squat Press (10 Reps)
- Dumbbell Pullovers (12-15 Reps)
- KettleBell Swing (10 Reps)
- Run .25 Miles (push your pace here)
- Weighted Russian Twist (20 Total)
- Lying Leg Raise (10 Total)
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!
Hi guys! I hope you had a great weekend and are having a great Monday! We had a crazy week last week, so I am really looking forward to being a bit less busy. We had a ton of school and sporting events and a concert. It was a lot of fun but I am looking forward to a less hectic week. I am also counting down the days until the end of the school year. Yes, teachers do the countdown just like the students!
Today’s workout was a fun one. It was a mix of strength training and cardio intervals. It was challenging, but then I looked up and the 30 minutes was over. Plus we got to incorporate our planks in to it as well. This workout could easily be done at home or at the gym.
- Materials Needed
- Yoga Mat (optional)
You will perform each exercise in the list for 30 seconds completing it as many times as you can in 30 minutes. Feel free to add in additional core work and be sure to cool down and stretch following the workout.
This morning my friend Rachel and I changed our run up a bit. We usually just meet and go for a longer run or do hill repeats. We wanted to incorporate and arm workout while still getting a few miles in. This was a great workout. I will definitely be feeling my arms tomorrow.
Start off with a 1 mile warm up run. Then complete the strength exercises using heavy weights. Weights should be heavy and you should have a hard time getting in all of the reps. You may need to go to a lower weight to finish. First set complete 12 reps, second set 10 reps and final set 8 reps. Between each set do the running workout.