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Weekly Workouts

As the weather is getting a bit better (FINALLY) I’m getting back into my walks outside- which were a bit intermittent over the winter. I had some fun with these workouts- and am feeling so much better taking a ‘break’ on Wednesdays. Its helped me recharge and re-energize for the rest of the week.
Hope you enjoy the ideas and use some of them in your own workout routine!

SUNDAY: Rest day!

MONDAY: Cardio Circuit
Dynamic mobility workout
40/10 3 Rounds

1. Skipping
2. Squat + overhead press
3. Yoga lunge / hip opener
4. Kettlebell Swings
5. Burpees
6. Plank to Row
7. Skater Hops
8. Squat + Hip Abduction
9. Step Up to Balance (left)
10. Step Up to Balance (right)

Warm up: Row + dynamic mobility
3 Rounds of each circuit

Circuit 1
Assisted Pull Ups- 8-12 reps (max)
Squat + 1 arm Press- 10 reps per side 25-30 LBS)
Wide band row + external shoulder rotation- 12 reps
Reverse Wood Chops with Medicine Ball – 12 reps per side

Circuit 2:
Mid Row with Wide Grip- 12 reps
Cable Chest Press- 10 reps
Back extensions- 15 reps
Scapula push-ups- ~12 reps (until my partner completed her back extensions)

Circuit 3:
1 leg/ 1 arm Cable squat to Row- 12-15 reps per side
Cable rotations 12-15 reps per side
End: Stretching

Afternoon: Easy 5K run in the SUN! Couldn’t help myself

WEDNESDAY: Yoga + Walk
Yoga! UsuallyI only do 30 minutes, but then I thought “Tanja… you deserve a full 45 minutes dedicated to you this morning”… so I did.

Walk 6K in the SUNSHINE!!! Big thank you to my amazing hubby Keith for joining me and listening to me.

THURSDAY: Strength + Walk
Dynamic Warm Up
10 rounds on 90 seconds:
Squat + Barbell Press- 5 reps
Kettlebell Swings- 5 Reps
Mid Row- 5 Reps
Push-Ups- 5 Reps

Ab/ cable pull over with leg raises
Squat + Leg Abduction- 60 seconds
3 rounds

Wide band row- 15 reps
Medicine Ball Reverse Wood Chop- 10 reps
3 rounds

Felt a little scattered, anxious and unproductive so I opted to go for a walk in the morning…. felt WAAAAY better 🙂

FRIDAY- HIIT training + Core
Warm up on Rower
Tabata #1: 20/10 x 8 on rower
Core #1: 40/10 x 3: TRX knee tucks/ Single leg drops with TRX hold

Tabata #2: 20/10 x 8 alternating TRX Squat Jumps/ Plank In + Outs
Core #2: 40/10: Cable wood chop high to low/ Cable Rotations/ Cable wood chop low to high

Tabata #3: 20/10 x 8 alternating ropes/ box jumps
Core #3: 40/10 x 3 single arm TRX row + reach (left/ right)

Tabata #4: 20/10 x 8 alternating high knee skipping/ lunge jumps

End: Lots of stretching!

SATURDAY- Just realized I never wrote it down and since that was three days ago…. I can’t remember….