Weekly Workouts

Man. This morning was tough. I was barely moving and had no motivation or energy. But I knew only I could change that. And it all had to start with my attitude.

I’m not going to lie, I have a bad attitude today. Im feeling bloated from travel, I don’t have much excitement for my workout today, and I’m just pretty grumpy. I know none of this is fun to hear and it’s definitely not motivating, but some of your days are going to be exactly like this one. And YOU are the only one who is going to be able to pull you out of this frustration. It might be one of those Mondays where you feel like crap and nothing is going right, but YOU can make the best of it.

Sometimes all you can do is become your own motivational speaker. And that’s exactly what I’ll be doing for myself today. First I’m going to start by smiling. Something as simple as smiling can completely change how you feel and your outlook on what’s ahead. Next, I’m going to take 10 deep breaths. Deep breaths help so much with calming from within. Then I’m going to workout, get work done, shower, put a little makeup on, and move on with my damn day. Because today is going to be great. I’m the only one who can make that decision and I’ve already made it that way by simply typing those last few sentences.

Don’t forget that YOU are in control of your destiny. You may not be in control of everything that comes your way, but you are in control of what you make of it. Now go crush this Monday. No need to dwell in how you felt when you woke up. You got this.

Sunday – Boxing Class at Fly Kickbox through Class Pass

Monday – HIIT Workout by Myself – see workout here

4 rounds of – 40 sec on 20 sec rest

• High Knees
• 5 Runner Taps into 1 Jumping Lunge
• Mountain Climber Twists
• Lateral Curtsy Jump to Knee Drive

2 minute rest

4 rounds of – 40 sec on 20 sec rest

• Double Squat Jumps
• Side to Side Bounds
• Alternating Crab Toe Taps
• Broad Jump to Reverse Bear Crawl

Tuesday – Lower Body Workout by Myself

3 rounds of:

• 12 Hip Thrusts @ 135#
• 15 Banded Clam Shells into Leg Raise (each side)

2 rounds of:

• 10 Sumo Deadlift to Sumo Straight Leg Deadlift @ 85#
• 20 Feet Elevated Glute Bridges
• 15 Cable Pull Through

3 rounds of:

• 12 Box Squats @ 95#
• 15 Elevated Side Lunges (each side)

Wednesday – Rest Day/Travel Day to Phoenix

Thursday – Upper Body Workout in Hotel Gym

3 rounds of:

• 10 Single Arm Cable Row (each side)
• 10 Chameleons
• 30 Mountain Climber Taps

3 rounds of:

• 10 DB Bicep Curls with 90 Degree Hold with Other Arm (each side)
• 10 DB Lateral Raises
• 40 Bear Plank Butt Kicks

3 rounds of:

• 10 Single Arm Bent Over DB Row (each side)
• 10 Y DB Press
• 5 Banded Pull Ups

Friday – Workout in Hotel Gym – see workout here

5 rounds of – 1 minute on | 30 seconds rest:

• Half Get Ups
• Plank Jacks Shoulder Taps
• Lunge to Knee Drive (:30 sec each side)
• Plank Knee Tucks w/ Twist to Jump

Saturday – Rest Day/Travel Day back Home

_______________

On Sale Activewear:

Zella Tank (64% off)

Track & Flow Leggings (30% off)

Adidas Sweater (38% off)

Alo Yoga Bra (63% off)

Nike Running Shorts (25% off)

_______________

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!