Weekly Workouts

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Gooooood morning out there and happy Monday! I hope you had a great weekend filled with delicious food and fun people. I spent most of my weekend at home and LOVED every second of it. I’m definitely an introvert who loves being alone and since my husband was golfing almost the entire weekend, I enjoyed every second by myself. Being alone is the best.

Last weeks workouts were a little different for me. I had a couple normal days then I had some private lessons that I thought wouldn’t be that tough on the body. They were. I was so insanely sore and tired. So I listened to my body and I took a couple days off of the gym. I didn’t have an “active rest day” because I think those are stupid. I simply rested and woke up Sunday feeling back to normal.

If you’re a person who works out on a regular basis, I’m sure at some point you’ve been sucked into the feeling that you don’t actually need a rest day. Or you’ll have an active rest day where you run or hike or whatever. Stop it. REST. Teach yourself how to properly rest. If you’re breaking down muscle tissue, it needs to be able to heal itself. And even light exercise will still break that tissue down and prevent it from healing. But you know what healing leads to? More muscle! You break that tissue down and the resting builds it up! I used to never rest but once I finally added it to my routine, I began seeing definition in my muscles so much more than before. I started seeing my arms tone up and then my legs. So now I ALWAYS rest at least 1, if not 2 days a week, just to ensure my muscles are able to build and restore. After 2 days of rest, I’m always happily surprised how good I feel and the positive changes I see. If you’re a person who denies rest day, try it. All you have to do is nothing. Which is pretty awesome. You’ve worked hard, you deserve the break. Your body will thank you!

Sunday – Boxing Class at Fly Kickbox through Class Pass

Monday – Lower Body Workout – see movements here

3×10 Single Leg on Assisted Pull-Up Machine

3×20 Prisoner 45 Degree Hypers

3×10 Weighted Step-Ups (each side)

3×20 Stability Ball Leg Curls

3×12-10-8 Hip Thrusts

3×10 Single Leg Hip Thrusts into 5 Jumping SLHP

Tuesday – Cardio Tabata Workout – see movements here

5 rounds of 40 sec on 20 sec rest:

  • Russian Kettlebell Swings @35#
  • Rolling Squat Jumps
  • Lateral Lunge – Clean – Cursty Lunges (right side) @15#
  • Side Skater Jumps
  • Lateral Lunge – Clean – Cursty Lunges (left side) @15#

Wednesday – Crossfit Assessment Workout

Mobility assessment first, then –

Max Effort Deadlifts @ 80% 1RM

Max Effort Back Squats @ 80% 1RM

Max Effort Step Ups @ 80% 1RM

Max Effort Single Arm KB Press @ 80% 1RM

Max Effort Pull Ups

Thursday – Private Boxing Lesson

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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3 thoughts on “Weekly Workouts”

  1. Couple of quick questions:

    1. Do you have a warm up you typically do?

    2. For the Monday workout (for example) do you complete all 3 sets of the single leg push before moving on to the prisoners?

    Thanks in advance,
    Nina

    1. hey nina, yes, i do a couple different kinds of warm-ups. i usually do 5 minutes of jumping rope, active stretching, kettlebell work, then some muscle activation depending if i’m doing upper body or lower body. you can see some of my warm-ups here –
      https://www.instagram.com/p/By6C4PbJ13b/
      https://www.instagram.com/p/ByWMooMDPLw/
      and yes, when they are written out 3×20, that means i did all three sets (usually resting 30 sec-1 min between) before moving on to the next movement

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