Weekly Workouts

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Happy Mondayyyyyyyyy out there!! Ready to workout this week? Ready to get your sweat on?! I’m getting there. I don’t know about you but I’m moving slow as molasses today…and I kind of like it. I spent most of last week at a conference with early mornings getting ready and learning all kinds of different information throughout the day. It was such an amazing week and now I feel refreshed to ready for an awesome week ahead!

But before I leave for my own workout today, I have a question for you – when was the last time you took a few days off from the gym? Everyone is at a different point in their fitness stage, but if you’re at the point where you constantly workout 5-6x per week, week after week, month after month, and year after year…a few rest days might be worth trying out! I spent half of last week in Salt Lake City and sure, I could have woke up at 5am to work out before I had to get ready at 6am, but that hour more of sleep is pretty important to me. So instead, I decided to take 3 days off of working out, and guess what I saw in those three days? I found that my muscles felt AMAZING since they were able to heal, my legs actually looked more toned and less swollen because of that healing, and I felt RESTED.

I think so many of us getting addicted to working out and scared to rest multiple days in a row, but the body truly needs it if you are working out regularly. It may need even longer than 3 days! Don’t be scared to rest and don’t be worried about some drastic change that might happen from a few days. I promise you, rest is NEEDED. You have your whole life to work out so you might as well take some rest days when the opportunity comes up. Rest on a work trip, rest on a vacation or just rest when you’re feeling a bit under the weather. Your workouts and goals will be waiting for you when you get back. They aren’t going anywhere!

Sunday – Versa Climber Class at Transform through Class Pass

Monday – Lower Body Workout

3 rounds of:

  • 10 Banded Barbell Hip Thrusts @ 115# into 10 (no band) Single Leg Hip Thrusts (each side)
  • 20 Prone Glutes

3 rounds of:

  • 10 Slow DB Sumo Squats (3 sec down, 3 sec pause, 1 sec up) @ 20#
  • 10 DB Bulgarian Squats (each side) @ 20#

3 rounds of:

  • 15 Cable Kickbacks
  • 20 Banded Feet Elevated Glute Bridge

3 rounds of:

  • 10 Banded Sumo Deadlifts @115#
  • 20 Weighted Frog Pumps

Tuesday – Kettlebell HIIT Workout – video coming to instagram soon

6 rounds of – 40 sec on 20 sec rest:

  • Alternating Side to Side KB Swings @15#
  • Sumo Deadlift High Pull @25#
  • Double Kettlebell Swings @25#
  • Rotational KB Cleans (switch sides each round) @15#
  • 3 Plank Jumps -KB Deadlift – Row @25#

Wednesday – Full Body Workout – see workout here

5 rounds of:

  • 6 Single Leg Deadlift – Row – Lunge – Press (each side) @10#
  • 8 Rotational Swing – Lunge – Press (each side) @15#
  • 10 Bulgarian Squat with Single Arm Overhead (each side) @15#
  • 12 Alt Total Side Lunge with Front Raise @7#
  • 14 Feet Elevated Glute Bridge with Chest Press @10#

Thursday – Rest Day

Friday – Rest Day

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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7 thoughts on “Weekly Workouts”

  1. Apologize if you’ve answered before but where do you get your programming or do you come up with it yourself? I know you previously mentioned starting a glute program (probably a year ago honestly) !

    1. i come up with my own programming! i follow a few people on instagram to help come up with new moves, but i program the workouts myself!

  2. Agree. I used to take a full week off working out a few times a year and usually do it when on vacation. I would enjoy being active in other ways like walking, horse riding, etc. I found I came back to the gym stronger after taking a week off and was able to achieve new goals. I also found my muscles were more defined. That was before I had kids… now I have forced periods of rest when I don’t necessarily need them 🙂

  3. Juli- I love your blog and I’ve been a regular for 6 years now! Just sitting down and getting caught up with your posts and I just want to say I’m missing the tabs along the bottom of your page that allows you to move to the next blog post or back! I loved that feature! Also, I miss your what I ate in a day post with your weekly workouts. It gave a lot of inspiration for quick meals…..maybe bring that back?!
    Keep up the great work!

    1. sorry about that kim! i had to remove those tabs due to the widget slowing down my site. and as for the what i ate in a day, i’ll definitely add it in sometimes. i just NEVER remember to track what i eat because i don’t care lol then i feel like i need to lie which isn’t what i want to do

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