I started the week in Kauai, and ended back at home in Chilliwack. While I thoroughly enjoyed every single day on our vacation, I also love coming home. I’m blessed to live in an amazing part of the world, to have friends and family that I love and a career that fills my bucket.
Here’s my workouts for the week! You’ll see that I start and end on a Saturday. My weeks either start on Sunday or Monday, so going forward they’ll run Sunday – Saturday.
Each day included lots of beach play 🙂
Woke up feeling a big ‘over-sunned’ (not complaining, just stating a fact 😉 so we opted to hike along the Maha’elepa
Heritage Trail, starting at Shipwreck Beach. The hike is pretty flat and about 6K return- the perfect length for our family.
The way back went by quickly with Jacob and I trying to list as many flavours of ice cream as we could. Rainbow and Ocean Ice Cream… have you tried it?
And like all days, there was plenty of beach and pool play.
5 Min run warm up
5 pull ups
5 Squat + front raise
5 triceps push-ups10 in/outs
10 single leg extensions (abs)
I made another video 🙂
6.5 K run- ran harder in some areas, stopped for the ocean views, pics 🙂
Then went surfing at Hanalei Bay! BTW not going to pretend I’m any good at it… but it was fun
STRENGTH: 5 min warm up
Set timer for 40 sec on/ 10 sec off 9 rounds ( 3 exercises 3 x through)
Squat + shoulder press (Left arm)
Squat + shoulder press (Right arm)
Single leg extensions (abs)
Triceps push-ups/ dips (1o of each)
Mountain Climber (slow pace, focus on core)
1. Straight Arm Pull Downs
2. Plank to Row
3. Hamstring Curls (with a ball)
5 min run + 3 Tabatas (and another video!)
Arrived home at 6AM after a red eye, jet lagged and tired from the travel.
Enjoyed a 5K walk with Keith in the much cooler, but still sunny, outdoors.
10 min walk/ warm up (and lots of talking 😉
3 Rounds of each Circuit- Approximately 10-12 rep range
1. Mid Row / Straight Arm Pull Down/ 1-Leg deadlift to Cable Row left/ right
2. 1-Arm Cable Chest Press left/ right / Biceps Curls with Barbell / Plank with leg raises (20 each side)
3. Reverse Lunge to balance + 1-Arm Press left/ right / Walking Lunges with Weight
END: External shoulder rotations 15 per side (arm vertical then horizontal)