Weekly Workouts

HAPPY MONDAY!! Someone said the other day that they absolutely hate when someone says happy Monday because Mondays are never happy. But I beg to differ. Mondays are opportunities to create the week you want to see. Whether that means having a better week at work, or getting after your new fitness routine, or taking steps to become a better person – Mondays bring it full circle.

Mondays let us decide who we want to be. So who do you want to be? Do you want to be a person who sets weekly goals then forgets about them as the week goes by? Do you want to be a person who sets resolutions and never accomplishes them? Do you want to be a person who has regrets constantly? You don’t have to be that person. You can be the person you want to be as long as you willing to forget the excuses and set realistic goals for yourself.

YOU have control of your diet. YOU have control of your fitness. YOU have control of your choices. There may be bumps along the way like illness or having a child or taking care of a loved one or an insane work schedule, but you have the ability to reset yourself and reset your outlook. Maybe you can’t workout like you could before…but you can do a 20 minute workout! Maybe you can’t cook dinner this week…but you can cook your meals on Sunday so you can reheat them throughout the week. Maybe you can’t workout at all at the moment…but you can control what foods you put in your body. It’s all about perspective and how you perceive your life and your goals. Don’t ever forget that you are in control, even when life feels out of control. Take care of yourself and let Monday be the reset button to an even better week than last week!

Now let’s talk about last weeks workouts because they were almost all on vacation and I did them with whatever I had around!

Sunday – Beach Workout in Cabo – see workout here

Run down to the beach then 5 rounds of:

10 stair jump squats

15/15 Bulgarian split squats

10 decline push ups

Awkward crab walk up and down the stairs

Monday – Beach Workout in Cabo – see workout here

10 min run to the beach then 4 rounds of:

Stair run

10 shoulder taps to knee taps

20/20 lateral banded kick

50 banded side steps

15/15 one legged hip thrusts

Tuesday – Beach Workout in Cabo – see workout here

3 hill sprints

Then 4 rounds of:

15 Box jumps

30 Rock Russian twists

15 Burpees

30 Jumping lunges

Then a 10 min run to the beach!

Wednesday – Beach Workout in Cabo – see workout here

I started off by running to the beach then running the stairs 5 times before running back then doing4 rounds of:

20 rock goblet squats

10 rock push ups

20 rock lunges

10 rock dip

20 feet elevated rock frog pumps

Thursday – Rest Day

Friday – CrossFit Broadway Class

5 mins to complete as many sets of the following pull up combo: 2 Strict Pull Ups + 4 Kipping Pull Ups

*sets must be unbroken to count and score is total combos completed unbroken.

**scale appropriately to a combo that is easily done the first few sets

I got 9 rounds doing 2 strict pull ups and 4 kipping pull ups unbroken every round

Then 9 min As Many Rounds As Possible Of:

20 Wall Ball

15 Calorie Row

10 Burpee Box Overs (24/20)

– rest 3 mins then –

6 min As Many Rounds As Possible Of:

15 Wall Ball

10 Calorie Row

5 Burpee Box Overs (24/20)

I got 3 rounds + 3 reps on the 1st set and 3 rounds on the 2nd set

Saturday – CrossFit Broadway Class

20 min As Many Rounds As Possible Of:

470m run

20 push ups

20 front rack lunges (115/75)

20 push jerks (115/75)

I finished 3 rounds plus the run and 19 push ups using 65# and doing my push ups on my knees

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Free Travel Workout:

See Sunday, Monday, Tuesday and Wednesday Workouts!

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