Weekly Workouts

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Good morning out there!! And happy Monday! I’m up bright and early on this Monday because I’m ready to get a HIIT workout in, work from a coffee shop for a couple hours, cook a couple new recipes for you guys, then start packing. I’m heading to Phoenix in a couple days for a conference which means I need to get as much work done as possible before I leave!

Since I’ll be traveling this week, I’ve already started to plan out my workouts while I’m gone. If you’re someone who is trying to stick with your exercise goals in 2019 (and forever), it’s important to plan out those days, even when you’re traveling. And that means research. Before you leave for your upcoming trip, start doing a little digging into your surroundings. Does your hotel have a gym? If not, is it near a gym or do they offer membership at one while you’re staying in the hotel? Are there any classes nearby that you can join? Will you need to workout in the morning to make sure you can fit it in? What do you have time for while you’re traveling? For me, if these things are not thought through beforehand, working out won’t happen. Especially on a work trip when I need my hair and makeup done, and there are things to do at every turn through the day.

Just because you’re traveling doesn’t mean your body shouldn’t be taken care of. But it does mean that you will have to plan a little harder than when you’re at home. While I’m in Phoenix, I know I’ll be working out earlier than I prefer (probably around 6am or earlier) and I may be changing my normal routine up just based on my time restrictions. But the whole goal is to stay active, and I’ll make sure that goal is attained every day. Long term goals take planning and preparation, so if you have an a trip coming up soon, start planning your fitness game plan. It’s going to get you one step closer to your long term goals!

Sunday – Boxing Class at Fly Kickbox through Class Pass

Monday – Workout by Myself – see workout here

3 rounds of:

  • 10 Slow Step Downs (each side) – try to keep toes off the floor when touching the ground
  • 8 Plate on Back Split Squat into Good Morning (each side)

3 rounds of:

  • 10 Total Alternating Double Kettlebell Lateral Lunge
  • 15 Glute Bridges
  • 20 Lying Hip Abductors (each side)

3 rounds of:

  • 5 KB Snatch into Reverse Lunge – Press – Stand – Swing Snatch (each side)
  • 10 Single Leg Double KB Deadlift (each side)

Then to finish (both movements in one slide), I did 4 rounds of:

  • 5 Leg Drop into Skater Jump (each side)
  • 15 Single Leg High Knees (each side)

2 rounds of: (see movements here)

  • 20 Total Alt Oblique Crunches
  • 12 Alt Stability Ball Toe Taps
  • 14 Total Stability Ball Passes
  • 16 Total Alt Bear Plank Extensions

Tuesday – Workout by Myself – see workout here

3 rounds of:

  • 10 Hinge Single Arm Lat Pull Down (each side)
  • 12 Single Arm Tricep Push Down (each side)
  • 15 Cable Rope Hammer Curls

3 rounds of:

  • 10 Barbell Seated Pull Ups (slow descent)
  • 10 Barbell Strict Press
  • 10 Barbell Bent Over Row

3 rounds of:

  • 6 Plate Extended Back Extensions
  • 8 DB Lateral Raise Sequence
  • 14 Total Alt Round Up Kick Sits
  • 20 Total Alt Single Leg Stability Ball DB Curls (switch legs after 10 reps)

Wednesday – Versa Climber Class at Transform through Class Pass

Thursday – Rest Day

Friday – Yoga Sculpt Class at CorePower Yoga

Saturday – Workout by Myself – see workout here

4 rounds of:

  • 8 Cable Reverse Lunge into Single Leg Deadlift (each side)
  • 12 Box Jumps
  • 10 Glute Push Downs (each side)
  • 20 Runners Lunge Toe Taps (each side)

4 rounds of:

  • 10 B Stance Hip Thrusts into 30 Second Hold (switch stance each round)
  • 20 180 Pivot Squat Jumps
  • 10 Cable Kickbacks into 10 Pulses (each side)
  • 14 Total Alternating Half Kneel to Knee Drive

Then to finish, I did 2 rounds of:

  • 15 stability ball hamstring curls
  • 15 stability ball glute bridge
  • 10 weighted frog pumps
  • 10 weight single leg glute bridge (each side)


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I may be compensated through affiliate links in this post, but all opinions are my own. This compensation helps with expenses to keep this blog up and running! Thank you for your support with PaleOMG!

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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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