Happy Monday! Full week of workouts completed- lots of variety, and I got to play around with some fun moves (the internet is a great resource for finding new exercises).
I’m writing this on Monday, and my upper abs are still sore from Saturday morning’s workouts. Triceps as well, but I’m pretty sure that’s from Thursday. My workout partner Sarah says she has sore calves, but that’s likely from dancing in heels. I wore flats 🙂
SUNDAY: Rest day
MONDAY: Legs + Glute Circuit
Warm up: Rower
45/10 3 rounds of:
1. High Knee Skipping
2. Reverse lunge to balance with front leg on 3” riser
3. Switch legs
4. Deep squat + overhead press
5. Squat + side leg raise (yessss glutes!)
6. Triceps push-up + in/out jump
7. Medicine ball rotations (abs)
8. Kettle bell swings- 20-25 reps
9. Yoga lunge jump/ hip opener (link to Instagram)
10. Squat + reverse lunge
Finisher: Thoracic opener, cat/cow + rockin’roll
TUESDAY: Strength + Sprints
Warm up
45/15 x 4 Sprint on treadmill
40/10:
Mid Row
1 arm cable push
Switch sides
Barbell Biceps curls
30/30 x 4 Sprint on treadmill
40/10:
1 arm cable row high to low
Switch sides
Reverse cable wood chop
15/30 x 4 Sprint on treadmill
40/10:
Reverse fly on cable
Alternating arm cable pulldown
Cable kick backs
Switch sides
Switch sides
Reverse cable wood chop
WEDNESDAY: Easy cardio
Easy 5K run and afternoon walk
THURSDAY: Strength + afternoon play
Dynamic warm up
Each circuit 3 rounds for 40/10
Squat + Shoulder Press
Renegade row
Reverse Medicine ball wood chop
Switch Sides
Cable pull high to low alternating arms
Swiss Ball Dumbbell Pullovers
Cable reverse fly
Funky yoga lunge hip opener
Squat + Hip abduction
Triceps Push-ups/ dips
Burpee + Push-up to squat
Biceps curls- alternating arms
Finishers
Swiss Ball plank (feet on ball) + leg raises (10 each side)
Medicine ball bridge + leg raises (10 each side)
Plank knee to elbow (10 each side)
2 Rounds
Afternoon team workout at Ascend
Dynamic mobility warm up lead by Daniel
Walking lunges- approx. 10 per side
Wall walk ups (pretty sure I wasn’t as graceful)
3 rounds
Turkish get ups (more of a form practice) ~ 3 each side
Pull Ups
TRX row ARAP with feet against wall, then regress and do more, and more and more…
TRX Hamstring curls- OUCH
FRIDAY: Boot Camp at Ascend Fitness
SATURDAY: Mobility, core + balance
10 min dynamic mobility warm up
1 leg deadlift to 1 arm cable row 15 per side
Leg raises with cable pull over: something like the exercise at the 1 minute mark in this video
Step up to balance 12 per side
TRX Mountain Climber (1 leg at a time then both legs together, 10 reps)
Turkish get ups 3 per side
Band Tube Walking 15 per side
Iron Crosses – 12 reps
1 leg Hamstring Curls 12 per side
