Weekly Workouts

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Happy Monday out there! I hope you’re ready for a week of awesome workouts, delicious healthy meals, and some positive self talk. Last week was a tough week, especially when it came to my attitude so this week I’m changing my outlook and making sure I stay positive in all ways this week! Are you ready to do the same??

Let me ask you something before I get into my workouts I did last week – When you think about health, what do you think about most? Do you think about the food you eat? Maybe how hard you sweat? Or you do you think more about self-care? For me, when I’m trying to be the healthiest version of myself, I think about these things –

  • Sweating once a day, whether it’s a challenging workout or just a walk in the park
  • Eating vegetables with every meal
  • Staying away from sugar
  • Giving myself at least one compliment a day and pushing away the negative thoughts
  • Drinking a gallon of water per day
  • Smiling more

We’ve had some frustrating things happen in our life lately and that can cause some bad behaviors like overeating and creating more negativity. So instead of letting those feelings take over, I simply remind myself of these 6 steps that make me feel like the best version of myself. I’m not worried about perfect workouts or perfect meals, I just try to be the best version of myself each day. And these 6 steps help so much and are pretty damn easy to implement! Something as simple as smiling whenever I feel myself getting down – it changes my perspective in a matter of seconds!

If you’re looking to set yourself up for success this week, try these simple steps. One may be a tad tougher than another, but they are all pretty easy to add into your routine. It’s not about perfection, it’s about creating a better day, every day!! Cheers to a great week with great workouts and a great outlook! You got this!

Sunday – Workout at Airbnb Condo Gym in Key West

3 rounds of:

  • 10 Cable Bicep Curls
  • 10 Cable Front Squat
  • 10 Cable High Pulls

3 rounds of:

  • 8 Sumo Deadlift to Straight Leg Deadlift
  • 20 Weighted Russian Twists
  • 8 Bent Over Row

Then 5 rounds of:

  • 30 sec slow walk
  • 30 sec kickbacks
  • 30 sec squat jumps
  • 30 sec quick pace

Monday – Workout at Airbnb Condo Gym in Key West

5 rounds of:

  • 20 Skier Dumbbell Swings
  • 20 Alternating Diagonal Sit Ups
  • 8 Lateral Lunge – press – overhead reverse Lunge (each side)
  • 10 Rolling Squat to Lunge twist

TuesdayCrossFit Broadway Class

Every Minute on the Minute for 6 minutes: 2 Power Cleans @75%

1 minute rest

Every Minute on the Minute for 6 minutes: 2 Power Cleans @85%

Then 9 minute As Many Rounds as Possible of:

  • 15 Burpees
  • 60 Double Unders
  • 15 Calorie Row

Wednesday – Rest Day

Thursday – Lower Body Workout – video of movements coming to instagram this week!

3 rounds of:

  • 10 Hip Thrusts
  • 20 Bent Knee Reverse Hypers
  • 20 Alternating Step Up Transfers

3 rounds of:

  • 10 Bench Hop Squats
  • 14 Weighted Kneel to Squat
  • 16 Alternating Total Woodchopper Lunges

3 rounds of:

  • 8 KB Split Clean (each side)
  • 10 Single Leg KB Deadlifts (each side)
  • 12 Reverse Step Swing (each side)

Friday – Upper Body Workout – video of movements coming to instagram this week!

3 rounds of:

  • 10 Kneeling Landmine Press (each side)
  • 20 Total Alternating KB Row
  • 12 Cable Bicep Curls

3 rounds of:

  • 14 Total Landmine Rotations
  • 20 KB Ballistic Row
  • 10 Cable Tricep Extensions

3 rounds of:

  • 5 Kick thru – double kb swing – swing clean – jerk
  • 10 Cable lat pull downs
  • 12 Landmine Bent Over Row

Saturday – Versa Climber Class at Rise Nation


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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.


15 thoughts on “Weekly Workouts”

  1. Great monday morning inspo as usual Juli 🙂 I love how no matter what’s going on in your life you are able to reframe and keep things positive. I try to do the same but sometimes on a day like today (going on day 7 of an upper respiratory virus that won’t quit) its really helpful to get a boost from someone else! Thanks for that! Have a great week.

  2. When I think about being the healthiest version of myself I’m trying not to put too much pressure on myself to be perfect with all my meals, workouts, etc. Rather, I am just trying to make one decision each day that makes that day better than the last. Yesterday, I chose a big serving of veggies with lunch and dinner, today I’m going to get my workout in after work. I’ve remembered your past posts that discuss the stress we put on ourselves when evaluating our meals, exercising, attitude, etc. and I realized I’ve been really hard at myself but haven’t been as proactive at changing anything. I’m trying to give myself a little more grace and focus on the positive choices I make each day to, hopefully, decrease these cortisol levels! Taking it a day at a time is not easy for me (hello, instant gratification!) but I’m hoping if I do take it one day at a time my month of June will look much better than my month of May. Ok, now this feels like a journal entry, lol. Thanks for being you and bringing awareness and positive vibes to the choices we make!! xoxo

    1. i love all this Rebecca!! that’s amazing! it’s all about those smaller steps that lead to a more sustainable future. you’re going to continue to feel better and better, and even happier, from those choices! nice work!!

  3. Jennifer Quick

    I love your Monday morning attitude! I missed my 5am workout this morning due to some stomach issues. I’ve been beating myself up about it but this reminded me to give myself some grace. The day isn’t over and my workout clothes are in my car. I have time this evening to get it done.

    When I think about health I think about diet and exercise. I think diet determines a lot of how healthy I look. And exercise determines a lot of how healthy I feel.

  4. I think about balance. I have 2 small kids and work for my husband’s business so it’s easy to get caught up in life and forget about looking after myself. But I recognize how important that is, and taking care of myself makes me a better mother, wife and worker. I always prepare nutritious food for the family, so eating healthy is not a problem for me. Prioritizing sleep, getting a workout in when I can, scheduling a hair cut, and other things I do to feel good about myself takes more planning. When life gets hard, as it does for all of us, I take a moment to be grateful for everything I have.

  5. Love your list and that approach + question, Juli! My list includes: getting enough sleep, starting and ending each day with a yoga practice, walking each day (preferably on a wooded trail), eating real whole food, minimizing carbs + sugar, writing in my gratitude journal, making connections.

  6. I did this travel workout yesterday and made a few modifications as I am 32 weeks pregnant and it was my 33rd birthday.

    3 rounds:
    33 burpees no-push-up
    33 squats w/ 2×8# DBs
    33 bent-over rows (pull-ups unfortunately not happening at this stage of pregnancy

  7. Thanks for sharing these tips, Juli! I’m proud to say I follow a pretty similar process each day…except sugar is still my vice! I don’t eat a ton of it, and it’s usually from whole food sources (e.., fruit) but I could still do well with cutting back a little bit. Also trying to be more mindful of how much I eat has been something that I would add (personally) to this list. I know my hunger signals, but I tend to ignore my satiated signals lol.

    Also – love your workouts! I use your travel ones all the time when I’m on the road for work. And sometimes, just to change it up at home.

    I’m sorry to hear you had a rough time in “life-ing” recently. Just keep on keepin’ on sister! 🙂

    1. hahaha i definitely fall under that category too, food is just too good to stop eating sometimes! and thank you for the love, Rachel! so glad you’re liking the travel workouts!

  8. Alexandra McLellan

    I love your weekly workouts! Some of the movements I need to Google since I’m unfamiliar with them. I hope you post the upper and lower body workouts to IG! I always save them for use in the gym 🙂

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