Weekly Workouts

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Good morning out there and happy Monday! I’m currently sitting on the couch feeling like I need a deep tissue massage followed by a hot yoga class. My body is feeling a bit exhausted lately and I’ve been listening to it to help me figure out what’s going on. I have some hormonal changes that have been happening which is probably part of it, but I’m also going like crazy lately and my body just needs a break. And that’s exactly what I gave it on Saturday. After a crazy Friday filled with a super hard workout, then work, then a wedding, then a club…I could barely get off the couch on Saturday. And instead of pushing it, I accepted it. And I kicked it on the couch all.damn.day. It was one of those days where I was very thankful to not have children.

I listened to my body and what it was needing and I accepted what it was telling me. Then I woke up Sunday feeling refreshed and fantastic, ready to take on an active and productive day. We can learn so much from our bodies, we just have to learn how to truly listen. Then we also have to learn how to RELAX. I know so many people, my husband included, who don’t know how to chill TF out. But rest is a true necessity for our bodies. Be active, eat good things, enjoy your life, then chilllllll. Sleep all day, watch movies all day, order in some food, or do whatever you need to do to make sure your body can soak up the time it needs to truly recover.

Rest allow your muscles, nerves, bones, and connective tissue time to rebuild, but it also gives your mind some space to breathe. Let your body breathe. Let your mind relax. And let your body enjoy some time to itself. Your body works it’s ass off for you – give it some time off.

Sunday – Boxing Class at Fly Kickbox through Class Pass

Monday – Lower Body Workout – video coming to instagram soon

3 rounds of:

  • 8 Landmine Single Leg Deadlift (each side)
  • 15 TRX Glute Bridge
  • 15 Bosu Ball Frog Pumps

3 rounds of:

  • 8 TRX Split Squat to Deadlift (each side)
  • 10 Slow Step Downs, touching only the heal (each side)
  • 12 Bosu Ball Squats (ball upside down) into 12 Pulses

3 rounds of:

  • 6 Barbell Banded Hip Thrusts with pause at top and bottom
  • 6 Constant Hip Thrusts
  • 6 Pulses
  • 20 Banded Hip Abductions with Hips Raised (no barbell)
  • 20 Hip Abductions Seated (no barbell)

Tuesday CrossFit Broadway Class

14-12-10-8-6 Reps: (12 mins time cap)

  • Strict Chest to Bar Pull Ups
  • Strict Press (60% of 1 rep max strict press)

Then 5 Rounds For Time (11 min cap)

  • 10 Double Dumbbell Snatch (2 x 50/35)
  • 75 Double Unders

Wednesday – HIIT Workout – see movements here

6 rounds of 30 on 30 off:

  • Lateral Curtsy Lunge to Knee Drive (right side)
  • Plank Jack Shoulder Taps
  • Lateral Curtsy Lunge to Knee Drive (left side)
  • Toe Touch Sit Ups
  • Plank Pop to Plank Jump

3 rounds of:

  • 10 TRX Reach to Knee Tap (each side)
  • 10 Bear Hold to Pike
  • Oblique Crunch to Each Side + Spider Crunch to Each Side x5
  • 20 Glute Bridge
  • 10 Single Leg Glute Bridge (each side)
  • 10 Frog Pumps
  • 10 Donkey Kicks (each side)
  • 10 Fire Hydrant w/ Kick (each side)

Thursday – Rest Day

Friday – Lower Body Workout – video coming to instagram soon

3 rounds of:

  • 15 Landmine Squat to Banded Abductor
  • 10 Landmine Squat to Reverse Lunge (each side)
  • 8 Landmine Squat Press to Squat Jump

12-10-8 of:

  • TRX Pistol to Skater Squat (each side)
  • TRX Hamstring Curls
  • TRX Bulgarian Split Squat with KB Overhead (each side)

3 rounds of:

  • 10 1 1/2 Hip Thrusts
  • 10 sec Hold at Top
  • 10 Single Leg Hip Thrusts (no weight – each side)
  • 10 Standing Lateral Raise with weight – 10 Bent Knee Standing Lateral Raise with weight – 10 Bodyweight Standing Lateral Raise

3 rounds of:

  • 10 TRX Reach to Knee Tap (each side)
  • 10 Bear Hold to Pike
  • Oblique Crunch to Each Side + Spider Crunch to Each Side x5

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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1 thought on “Weekly Workouts”

  1. Love seeing your workouts…very inspiring! I’m struggling right now…due to kid and career, home workouts are really all I have time for. I can sometimes fit in a gym workout on Saturdays. Any suggestions for getting better results at home? I use 15-25 lb dumbbells and I think it will be hard to do a lot more weight at home. I’m also struggling with the number of days I’m working out. I’ve been doing 5, but I’m almost feeling like 4 longer workouts or maybe 4 total workouts per week with 2 gym workouts may yield better results. Any suggestions?

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