Weekly Workouts

Share on twitter
Share on facebook
Share on google
Share on pinterest
Share on tumblr
Share on email
Share on print

Happy Mondayyyyyy!! Today is officially my favorite Monday ever because my husband has quit his job to take some time off which means he’s sitting right here on the couch with me while I type this. We get to workout together today, make breakfast together, and he’s going to help me with some work today. I’ve been with my husband for 7 years now and he has usually left at 6am and didn’t get home until 7pm for 6 days a week. Now I get to finally see him! So pumped and so excited for him!! I love today.

But before I spend my first Monday with my husband, I wanted to talk through workouts a bit because I’ve had a handful of questions about that on instagram lately. Back when I was doing CrossFit, I never really thought about rest that much. Sure, I would take 1-2 rest days per week, but I never really thought about specific body parts needing rest. And since my CrossFit gym was pretty much all over body workouts almost every day, some muscles were never getting adequate rest. Once I stopped doing CrossFit as much and started making up my own workouts, I decided to split up my days so my lower body could rest then my upper body could rest. So each week I take a look at the week ahead then start planning out how my workouts will look. If you look at my workouts below, you’ll see that I’ll switch off between upper and lower body workouts then add in some full body workouts in between, which are often cardio workouts.

  • Sunday – Rest
  • Monday – Lower
  • Tuesday – Upper
  • Wednesday – Full Body
  • Thursday – Lower
  • Friday – Rest
  • Saturday – Full Body

I make sure to have multiple lower body workouts in my weekly plan since my genetics make it more challenging to build muscle in my lower half vs my upper half. And I try to get 2-3 cardio/full body workouts in per week just to make sure I’m getting my heart rate elevated for a decent amount of time. And even though I plan out what kind of day it’s going to be at the beginning of the week(upper body, lower body, or HIIT), I normally don’t plan my exact workout until the night before. I have a huge list of moves that I want to try or I like to do on a regular basis and I plan my workouts around those movements. I hope all this makes sense and explains how I’m setting up my workouts lately! But if you have any specific questions, please leave a comment below! So far, I’ve been happy with some of the changes I’ve experienced so I’m sticking with this type of set up for a bit! I hope you like these workouts this week!!

Sunday – Rest Day

Monday – Lower body Workout – video coming to instagram soon

3 rounds of:

  • 20 Alt Side Lunge with Reach @15# KB
  • 1 Box Jump into 2 Jumping Lunges x 10

2 rounds of:

  • 20 Alt Walking Short Stride Lunge Variation @ 10# DBs
  • 20 Alt Step Up Kickbacks

3 rounds of:

  • 10 1 1/2 Hip Thrusts @ 100#
  • 12 Weighted Step Ups @15# DBs

1 round of:

  • 20 frog pumps
  • 20 glute bridges
  • 20 45 degree hypers
  • 10 Single leg hip thrusts (each side)
  • 10 donkey kicks (each side)
  • 10 fire hydrants to kick (each side)
  • 10 weight lateral leg raises (each side)

Tuesday – Upper body Workout– see workout here

3 rounds of:

  • 8 Lunge Stance Cross KB Press (each arm) @15#
  • 12 Side Step Single Arm KB Swings (each arm) @25#
  • 16 Total Bear Hold Forward Kick Sits

3 rounds of:

  • 6 Single-Single-Double KB Press
  • 8 Rotational Cleans (each side)
  • 16 Total Bear Hold Lateral Kick Sits

3 rounds of:

  • 6 KB Curls with Static Hold (each side) @ 15# KBs
  • 12 Kettlebell Snatch (each side) @25# KB
  • 16 Total Front to Reverse Planks

Wednesday – Full Body Workout – Versa Climber Class at Transform through Class Pass

Thursday – Lower Body Workout – video coming to instagram soon

3 rounds of:

  • 8 Single Leg Deadlift to Single Arm Squat @15# KB
  • 10 Lunge to Forward Kick

3 rounds of:

  • 8 B-Stance Banded KB Deadlift @25# KBs
  • 12 1 1/2 Hip Thrusts @100#
  • 20 Drop Squat to Jump Squat

3 rounds of:

  • 12 1 1/2 Open Stance Lunges @10# DBs
  • 20 Feet Elevate Glute Bridge @40#

Friday – Rest Day

Saturday – HIIT Workout – video coming to instagram soon

5 rounds of – 40 seconds on:20 seconds rest

  • Runners Lunge to Jump (20 seconds each side)
  • Push Up to Pike Push Up
  • Squat Press
  • 10 Mountain Climbers to 5 Plank Jacks

______________

PaleOMG Free Travel Workout

On Sale Activewear:

Lululemon Fast & Free Tight (30% off)

Nike Zoom Pegasus Shoes (30% off)

Lululemon Still in Mind Tight (30% off)

Free People Tank (40% off)

Nike Epic React Sneakers (30% 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!

Share on twitter
Share on facebook
Share on google
Share on pinterest
Share on tumblr
Share on email
Share on print

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.

LATEST BOOK

4 thoughts on “Weekly Workouts”

  1. Hey Juli! Thanks for posting this, you answered my questions from one of your pervious workout posts so this was perfect! One more for ya… are you striving for a certain number of reps per body part per workout/week, or just focusing on working each body part (upper vs lower) a certain number of times each week and then just picking exercises and reps based on what you feel like is “enough”? I hope that makes sense. Also… Cheers to having your husband home with you!! My husband used to work in tax season, and I felt like that was hell. He’d come home and just fall asleep on me and do it all again the next day… and on the weekends. Once he transitioned out of that job, our relationship got so much stronger (it helps when you can see each other!) and he was so much less stressed. AND… the next job he got? He works remotely so now we’re traveling the country! WHOOP WHOOP! Really miss Denver sometimes, though! Enjoy your first week together!

    1. i main focus on working each body part a certain number of time. for example, i try to always get in 2 lower body workouts per week because i’m really trying to see gains with muscle tone more so in my lower half vs upper half. then i like to get in 2 cardio type days such as versa climber, boxing or yoga sculpt. those are my main two goals. sometimes it happens and sometimes it doesn’t, but it’s what i strive for!

  2. Hey! Just a quick thank you so much for all that you do. You’re always inspiring and real. I hope you’re enjoying this new adventure with your husband! I’m cheering you both on from TX.

Leave a Comment

Your email address will not be published. Required fields are marked *

DON’T MISS A BITE

Sign up for my PaleOMG newsletter to get recipes,
discounts, and stories straight to your inbox for FREE!

Greek Chicken Bowls

5.0 rating
6 reviews
PREP -
COOK -
TOTAL -
SERVES -

INGREDIENTS :

DIRECTIONS :

by

[Edit recipe]

INGREDIENTS :

DIRECTIONS :

by

[Edit recipe]

Don't Miss A Bite!

Sign up for my PaleOMG newsletter to get recipes, discounts, and stories straight to your inbox for FREE!