Work it out!

FYI…it’s long, but hopefully will motivate someone!

The topic of conversation with one of the girlfriends usually starts or ends with workout advice. We’re always trying new things and attempting new challenges. It’s always good to switch things up!

So, that got me thinking…why not share?!?

My goal every week is to do 4 of these 5 days (5 is better), and keep active on the weekends. A walk counts! So here’s a typical daily rundown…up at 4:50am to get to the gym by 5am.

Monday

My “sleep-in” day, which means I’m running in the afternoon/evening! The hotter the better (85+). Our neighborhood is one big loop with a GIANT hill. Three laps on those hills does me in…which is about 3.7 miles. If I’m going “off campus” aka flatter run I’ll log 4-5 miles. Check out this hillage and negative split!!!

hillsFollowed by:

  • 2-minute plank
  • 20 side planks dips per side
  • 15 reverse lunges per leg
  • 10 burpees

Tuesday

30 minutes logged on the devilmill aka stairmill. I put that bad boy on fat burner starting at level 8 which takes me up to 12 by the time I’m done. Looks like this…

stairmill

Followed by arms (I use 10lb weights, standing on the flat side of a bosu):

  • 15 real pushups
  • 10 lateral raises
  • 10 front raises
  • 20 bicep curls
  • 20 dead lifts
  • 20 rows
  • 10 squats with shoulder press
  • 10 tricep kickbacks

Flip bosu over (round side up):

  • 30 crunches
  • 15 side crunches over bosu
  • 30 supermans

Wednesday

Run day. 4-5 miles on the treadmill @ 0.5 incline & 7.5 mph.

Followed by:

  • 2-minute plank
  • Plank with hip dips, 20 per side
  • 15 curtsy lunges per leg (don’t count the middle squats!)
  • 15 burpees

Thursday

Back to the devilmill, with a different workout. Keep it on level 9 and do this for 30 mins!

  • Forward – 1 min
  • Repeat 4 times:
  • Forward – 1 min
  • Skip step with kick back – 1 min
  • Forward – 1 min
  • Face right – 1 min
  • Face left – 1 min
  • Forward – 1 min
  • Face backward (seriously) – 1 min
  • Finish with Forward – 1 min

Followed by arms (I use 10lb weights, standing on the flat side of a bosu):

  • 15 real pushups
  • 10 lateral raises
  • 10 front raises
  • 20 bicep curls
  • 20 dead lifts
  • 20 rows
  • 10 squats with shoulder press
  • 10 tricep kickbacks

Friday

Elliptical. 30 mins on level 10.

Followed by abs (10 lb medicine ball):

  • 2-min plank
  • 30 crunches with chest press
  • 60 russian twists (30 per side)
  • 15 tick tocks per side (medicine ball btwn knees)
  • 15 v-ups (ball in hands)

Lace up y’all!

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