Weekly Workout Roundup

I haven’t posted a weekly workout roundup in awhile, so I figured now that summer is here, it would be a good time to write them out for you guys again!

Now that summer has started for me (I have the summer off – teacher perk!), I feel like I’m actually really enjoying being in the gym again. Like I’ve said before, I definitely go through periods of time where getting a workout in can be a struggle. During the school year, my workouts are either before work at 4am, or after a long day of school and tutoring at 6pm – neither are ideal times, which is definitely part of the struggle for me, but those are usually the only two times I can squeeze them in! However, now that it’s summer, I can work out whenever I want, which is the absolute greatest. I also have more flexibility in what I do for my workouts now that I’m not under the time constraints of having to schedule them around work. That being said, I’ve tried to change things up a little bit with some outdoor HIIT workouts, new workout classes, etc.

This past week my best friend convinced me to do a 6am Core Power Yoga class with her. Now, I am not a yoga person whatsoever, in fact I am probably the least flexible person I know, I’m working on it! Needless to say, I was a little hesitant, but I have heard so many great things about Core Power so I knew I should step out of my workout comfort zone just to try it once. <— Something I so encourage you all to do too!

When it was all said and done, I LOVED it. It was the perfect combination of yoga, cardio, strength training, and core. The room was set at 90 degrees for the entire workout and I can tell you beyond a shadow of a doubt, I have never sweat so much in my life. I’m talking toweling-down-my-mat-every-5-minutes-sweaty! It was a tough workout, but a great one, and I can’t wait to go back for another class! I highly recommend it, even if you’re not someone who loves yoga! If you’re in the KC area, Core Power Yoga on the Plaza offers free classes all day long on the first Friday every month!

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The rest of my workouts for the week are posted below! I took two rest days this week because I spent the weekend at the lake, but I’m planning on 6 workouts this week – I leave for Mexico in two weeks, so it’s crunch time – literally!

  • Sunday: Cardio + Legs
    • 15 minute stairmaster warm up
      • barbell squats (3 sets of 12)
      • step ups w/dumbbells (12 on each leg, 3 sets)
      • barbell lunges (12 each leg, 3 sets)
      • plie squats w/dumbbell (3 sets of 12)
      • adductor machine (3 sets of 12)
      • jump squats (3 sets of 12)
  • Monday: Cardio + Triceps
    • 15 minute stairmaster warm up
      • tricep pushdowns w/ rope attachment (3 sets of 12)
      • overhead tricep extension w/ rope attachment (3 sets of 12)
      • single arm pushdown w/cable – overhand (3 sets of 12)
      • single arm pushdown w/cable – underhand (3 sets of 12)
      • overhead tricep extension w/dumbbell (3 sets of 12)
      • tricep exentsion machine (3 sets of 12)
  • Tuesday: Cardio + Biceps/Back
    • 15 minute bike warmup
      • bicep curl w/ barbell (3 sets of 12)
      • seated cable row (3 sets of 12)
      • hammer curls w/ dumbbells  (12 each arm, sets of 3)
      • lat pulldown (3 sets of 12)
      • preacher curl (12 each arm, 3 sets)
      • bent over row with barbell (3 sets of 12)
  • Wednesday: Cardio + Legs
    • 1 mile walk outside
      • smith machine split squats
      • quad extension machine (3 sets of 12)
      • hamstring extension machine (3 sets of 12)
      • smith machine squats (3 sets of 12)
      • reverse lunge with barbell
      • body weight lunges until failure
  • Thursday: Cardio + Shoulders
    • 15 minute stairmaster warm up
      • front raise with barbell (3 sets of 12)
      • upright row w/ barbell (3 sets of 12)
      • lateral raise w/ dumbbells (3 sets of 12)
      • shoulder press w/ dumbells (3 sets of 12)
      • upright row w/ rope attachment (3 sets of 12)
      • shoulder press machine (3 sets of 12)
      • plank shoulder taps until failure
  • Friday: Core Power Yoga
  • Saturday: Rest Day
  • Sunday: Rest Day

As always, if there’s anything you’re unsure of how to do, google is your best friend! Copy and paste any of the terms above and you will find an excessive amount of pictures and videos to help guide you in effectively performing the exercise. Form is key when it comes to strength training so make sure you do a little research if you’re trying something you’ve never done before. Let me know if you guys would find it helpful for me to start videoing my workouts and posting them on the blog – it’s something I’ve thought about but wasn’t sure how many people would find it helpful, so if you would be interested, please comment below and let me know! Have a great rest of your week!

XO, A

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