Today I’m keeping it nice and short in this blog post because I’M IN THE BAHAMAS!! I’m currently sailing through Abacos where we have very limited wifi and I could care less about my computer. I’m trying to shut off for the week and simply reflect and relax. I’ll also be taking a little time off from the gym to let the muscles heal and rebuild. Vacation is the best and I’m trying to make sure I soak every second in. Hopefully some of my workouts below inspire you in the gym this week and get you trying new movements! Happy Monday and go kick some ass this week!
Sunday – Boxing Class at Fly Kickbox through Class Pass
Monday – Rest Day
Tuesday – Lower Body Workout
3 rounds of:
- 12 Banded Smith Machine Hip Thrusts
- Sitting Banded Abductions 20-20-20 (leaning forward, sitting up, leaning back)
3 rounds of:
- 8 Cable Single Leg Deadlift into Reverse Lunge
- 12 Cable Pull Throughs
3 rounds of:
- 10 Dumbbell Bulgarian Split Squats into 10 Bodyweight Jumping Bulgarian Split Squats (right side)
- 10 Dumbbell Bulgarian Split Squats into 10 Bodyweight Jumping Bulgarian Split Squats (left side)
- 10 Dumbbell Single Leg hip thrusts (each side)
Wednesday – Upper Body Workout
3×12 Incline Bench Cable Curls then finish with 1×20 at 1/2 the weight
3×12 Cable Tricep Extensions then finish with 1×20 at 1/2 the weight
3 rounds of:
- 5 Single Arm KB Row (right side) into 20 Alternating KB Row into 5 Single Arm KB Row
- 8 Single KB Press (kb upside down)
3×12 Lat Pull Down then finish with 1×20 at 1/2 the weight
3 rounds of:
- 15 Rotational Front Raise
- 12 Bent Over Flys
Thursday – Cardio Workout
On the treadmill, 6 rounds of:
- 2 min walk at 1%
- 1:30 walk at 8%
- 1:00 jog at 8%
- :30 sprint at 1%
Friday – CrossFit Broadway Class
50 Strict HSPU For Time (10min cap)
*Every time you break run 100m
I did pike push ups and finished in 8:05
Then 4 Rounds For Time: (14 min cap)
- 200m Run
- 20/15 Push Ups
- 14 Alt DB Snatch (70/50)
I finished in 9:47 doing my push ups on my knee and using 30# DB
Saturday – Rest Day
Bahamas!! Have so much fun!
Question for you: I remember a while back you had posted a transformation post and showed how different levels of intensity in your workouts have changed your body. I currently have the legs that you had when you were competing (there’s a photo of you in a PaleOMG tank doing box jumps in your post). How did you get smaller thighs? I understand this question comes off vain and superficial but my legs are my biggest insecurity and it seems they never shrink. My nutrition is 85/15 so maybe I could dial that in more? Any help is appreciated!
i’m not completely sure which post that is, but here is one from a few years ago – https://paleomg.com/weekly-workouts-before-and-after-photos/
for me, the size of my thighs changes weekly. if my diet isn’t pretty close to perfect, my hips and thighs increase in size. so diet is first and foremost. i have to stay away from sugar, alcohol, and carbs most days. then the other piece is definitely workouts. i stop lifting very heavy and i stopped doing squats. instead i’ll do deadlifts, hip thrusts, single leg movements, glute bridges, etc. but rarely ever doing i do squats. squats in crossfit caused a lot of inflammation in my legs and i couldn’t recover so they were constantly inflamed. cutting those things out have helped, BUT ALSO not thinking much about my thighs. they will always change and that’s just part of my life. but those things have definitely helped! i hope that answers your questions!
Yes, that’s the post! Not sure why I thought you were doing box jumps? Ha.
I appreciate you getting back to me! I’ve cut probably 90% of sugar out of my diet aside from fruit and I have maybe 1 cocktail a week if that. I *do* love to lift heavy so maybe I’ll reassess there. Thank you!
i actually know what photo you’re talking about but I’m forgetting what post it’s in. wish i could remember! the lifting heavy piece was definitely hard for me to cut out too. i loved it so much. but it’s pretty really good for my body. i recover quicker now and i don’t have the constant aches and pains that i used to