Weekly Workouts

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Happy Monday out there!! I hope you had a warm, beautiful weekend that reminded you that spring is here and summer is COMING!! I spent my weekend catching up with friends, eating good food and working out. It was exactly what I needed after a weird couple weeks.

This past week was a good reminder of what stress does to the body, so I wanted to remind YOU to start listening to yours. Sometimes we don’t understand the kind of stress we have put onto our body until it’s too late and we have nothing left to give. For me, I had a stressful couple weeks even though it didn’t feel that way at the moment. I was traveled, I had a conference that made me uncomfortable, I had family in town, I went to a concert and sporting event even though those situations give me anxiety, we started construction on our house that took way more of my attention and time than I thought it would, and my husband and I weren’t getting along for a couple days. Then one morning I woke up exhausted. I didn’t have energy, I didn’t have drive, and I didn’t have motivation to do much of anything.

That was my wakeup call – I had to take a couple of days off working out to let my body heal. If you’re the type of person that works out to help deal with your stress, it WILL catch up with you. Working out is stressful on the body, so if you’re already in a state of stress, you’re actually making things worse by working out. Most of us have never been taught this and it took me 6 years of intense working out before I fully understood this. But stress is REAL. We may not always see the stress while we are in it, but it’s there, ready to strike.

If things are stressful and you’re feeling off, it’s ok to take a step back and let your body find it’s rhythm. I took two days off last week when I had already planned out my workouts for both of those days. And those two days off made all the difference. My body felt better, looked better, and I had the motivation and energy to give my workout, work, and even my relationship everything it deserved! Stress is the worst. Don’t let it sneak up on you!

Sunday – Lower Body Workout – see workout here

3 rounds of:

  • 15 Hip thrusts into 10 BW Single Leg Hip Thrusts (each side)
  • 14 Banded Side to Side Goblet Squats
  • 7 Lean Backs

2 rounds of:

  • 10 Bulgarian splits squats into 10 BW jumping split squats (right side)
  • 7 Barbell Hamstring Curls
  • 10 Bulgarian splits squats into 10 BW jumping split squats (left side)
  • 7 Barbell Hamstring Curls

3 rounds of:

  • 8 Elevated Single Leg Squat to each side (on each leg)
  • 10 Kneeling Squat to Squat Jump
  • 12 Lateral Leg Raises (each side)

Monday – Rest Day

Tuesday – Rest Day

Wednesday – HIIT Workout – see workout here

5 rounds of:

30 sec work – 30 sec rest

  • Plank Jack to Oblique Twist
  • Lunge Switch Feet
  • Single Leg High Knees
  • Hands Down Fast Feet
  • Star Jump Twists

Thursday – Upper Body Workout – see workout here

4 rounds of:

  • 8 KB Bent Over Row Sequence (Single-Single-Double)
  • 10 KB Pull Throughs (each side)
  • 5 Bottoms Up KB Press (each side)
  • 10 Banded Pull Ups

4 rounds of:

  • 8 KB Pull – Hang Snatch – Windmill (each side)
  • 10 Chameleons
  • 5 KB Rotational Cleans (each side)
  • 10 Banded Press to Y

Friday – Rest Day

Saturday – Lower Body Workout – see workout here

4 rounds of:

  • 10 Cable Single Leg Deadlift (each side)
  • 16 Banded KB Swings
  • 20 Hip Thrusts
  • 20 Banded Lunge to Knee Drive (10 each side)
  • 16 Glute Bridge
  • 1 Banded Jumping Squat to 5 Banded Abductors x 10

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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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12 thoughts on “Weekly Workouts”

  1. Sorry to hear about the stress last week. I needed to read this as I was in a similar situation last week. I have been under a lot of emotional stress and ended up getting sick from it. Spent Wednesday on the sofa with a 103 degree fever. Had to take a few days off the gym as I was too unwell to train. I’ve been working through the stress and feel more normal this week. It does help me to hear I’m not alone with these feelings. Thank you for sharing this.

    1. it’s amazing how stress can get us sick. i’m so sorry you had to go through that and hopefully you’re back on track to feeling better this week!

  2. Those Adidas Ultraboosts are c-aahh-uttee! Man. Stress. Thinking about it stresses me out. I try my hardest to remain in a state of “peace” but i haven’t quite mastered it. However, giving yourself the time needed to just “unload” is the perfect starting place! Great advice! Happy Monday!

  3. Danielle Linder

    Hey Juli!

    First off, my husband and I tried your tahini pistachio banana bread last week and IT WAS BOMB. I’ve had some bad experiences with tahini in salad dressings, but I had some I needed to use up, and I knew you wouldn’t disappoint. So… thanks for making me believe in tahini again! Haha. Question on the workout front… do you set aside time to plan out all your workouts for the week in one go? I’m finding that I spend way too much time on a daily basis looking for exercises to do and wondering if I should just block out a day and time to do it. Also… are you focusing on a certain number of reps for each muscle group to get trained per week or are you more so focusing on just getting in split training days? Hope that makes sense. I’ve read a lot about training techniques so I’m curious how technical you’re getting. Thanks for all you share — love your work! 🙂

  4. Hi there! I am just wondering if there is anywhere we can reference what the moves consist of that you mention. I’ve noticed on some of the exercises, they will be followed by @a# and am wondering if this refernces anything.

    The workouts look awesome, but having to try to google every move is quite tedious. A video, or thumbnail shots of the individual moves would be so amazing. Wondering if that is available anywhere?

    Thanks so much!

    1. the @25# just means i did the move using a 25# kettlebell or dumbbell. and can you explain what you mean exactly because every single workout in this blog post is linked with a video tutorial. that’s what “see workout here” means. it’s linked to the vides on my instagram.

  5. Hey Juli!

    First off, my husband and I tried your tahini pistachio banana bread last week and IT WAS BOMB. I’ve had some bad experiences with tahini in salad dressings, but I had some I needed to use up, and I knew you wouldn’t disappoint. So… thanks for making me believe in tahini again! Haha. Question on the workout front… do you set aside time to plan out all your workouts for the week in one go? I’m finding that I spend way too much time on a daily basis looking for exercises to do and wondering if I should just block out a day and time to do it. Also… are you focusing on a certain number of reps for each muscle group to get trained per week or are you more so focusing on just getting in split training days? Hope that makes sense. I’ve read a lot about training techniques so I’m curious how technical you’re getting. Thanks for all you share — love your work! 🙂

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