Weekly Workouts

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Today I want to get you excited to workout, motivated to push yourself, and confident enough to try something new. I don’t know about you, but this time change (for everyone other than Hawaii and Arizona – I hate you guys) can throw everything off. It’s more challenging to get going in the morning and now that the sun is out longer, it’s tough to want to workout in the evening when you could be doing other things outdoors. OR you have a bomb cyclone hitting your neighborhood and you can’t get to the gym. March is weird.

And because of all this March weirdness, you have to learn to motivate yourself, day after day after day. If you feel like you aren’t motivated, you’re not alone. Every day won’t be easy, many mornings will be challenging, but YOU can push past that. You can set that alarm, drink that coffee, and get out of the door even when bed is calling your name, because YOU want it bad enough. Somedays you may question your motivation when you feel like your hard work isn’t paying off, but YOU will push through.

All of your progress is up to YOU. You are the only person who can get yourself out of bed and out to a sweaty workout. You are the only person who can give yourself a compliment when you’re feeling insecure. You are the only person who can appreciate the same changes that happen over time. In case you didn’t notice, YOU are the main factor in all this. You are the only person who can change your own life for the better. All you have to do is choose to do so. Today is your day to choose to be happy. You’re the only one who can make that decision. So go CRUSH some workouts, go give yourself a compliment, and go have an amazing Monday that sets you up for a great week. YOU are a badass.

(Apologies for not having workout videos for all these movements. I took a week off recording videos, but if you have questions, leave them below and I’ll send you links to the movements!)

Sunday – Outdoor active day in Santa Barbara

Monday – Workout in Ritz-Carlton Bacara  SB gym

3 rounds of:

  • 10 Smith Machine Sumo squats
  • 20 Total Alternating Sprint Start Bounce Backs
  • 15 Incline Sit Ups with 4 Russian Twists at top

3 rounds of:

  • 10 Smith Machine Good Mornings
  • 15/15 Open Stance Static Lunges
  • 10 Stability Ball Toe Taps into 10 Stability Ball Pikes

3 rounds of:

  • 10 Barbell Hip Thrusts into 20 Bodyweight Hip Thrusts
  • 10/10 Step up with Kickback and Front Raise
  • 12/12 Plate Abductors

Tuesday – Workout in Ritz-Carlton Bacara SB gym

1.5 mile run around nature walk

3 rounds of:

  • 10 Lat Pull Downs
  • 14 Round Up Kick Sits
  • 20 Calf Jumps

3 rounds of:

  • 10 Barbell Bicep Curls
  • 10 Skull Crushers
  • 10 Iguana Push Ups

3 rounds of:

  • 12 Press to Behind the Head Press
  • 10 Chameleons
  • 10 Back Extensions with plate held in line with head

Wednesday – Workout back home by myself

3 rounds of:

  • 10 Hip Thrusts with Pause into 10 Feet Elevated Hip Thrusts
  • 8/8 Resistance Band Goblet Squat to Side Lunge

3 rounds of:

  • 14 Overhead Walking Lunges into 10 Overhead Alternating Lunge Rotations
  • 10/10 Step up Kickbacks

3 rounds of:

  • 10 Cable Squat into Deadlift
  • 12/12 Cable Kickbacks

1 round of:

  • 20 burpee into tuck jump
  • 20 round up kick sits
  • 20 side skaters
  • 20 single Leg high knees

1 round of:

  • 6 reps of 5/3/1 sumo squat
  • 30 knee banded glute bridge with abduction
  • 15/15 deficit static Lunge
  • 20 Banded dumbbell Romanian deadlift
  • 20/20 plate standing hip abduction

Thursday – Workout back home by myself

3 rounds of:

  • 10/10 Hollow Press
  • 10 Alternating Crossbody Push Ups
  • 8/8 Half Turkish Get Ups

3 rounds of:

  • 8 Banded Pull Ups
  • 10 Hinging Dolphin Plank
  • 12 Dumbbell Rotational Shoulder Press

3 rounds of:

  • 10 Poliquin Raise
  • 20 Ball Slams
  • :30 sec Battle Ropes

2 rounds of:

  • 10/10 Oblique crunches
  • 12 Alt Stability ball side crunches
  • 14 Stability ball Passes
  • 16 Bear blank extensions

Friday – Yoga Sculpt Class at Core Power Yoga through Class Pass

Saturday – Rest Day

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Oh, Hi! I’m Juli.

I’m a food hoarder. And a really bad dancer. If you don’t know me well, you will probably not understand my humor. Therefore, I apologize ahead of time. Thanks for listening to my ramblings of my ever-changing life and trusting my kitchen mishaps. Your trust in me is appreciated.

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3 thoughts on “Weekly Workouts”

  1. Thank you! As always saying exactly what I need to hear. I am pushing myself to workout every morning this week because life is getting busier at work and I won’t always have time in the evening/afternoon and if I do I might not give it my best then after a long, busy day. It’ s a great way to unwind and get out of my head later in the day, but I can’t guarantee I’ll get that workout in and I know I feel better having done it. Also, the time change KICKED my ass last week. It usually doesn’t but maybe now that I’m 30 I’m feeling things more, haha.

  2. Hi Julie! I love the variety you throw into your workouts to avoid burnout! Do you write your workouts down when you go do them or do you just make it up on the spot? It seems like a lot to remember!

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