Happy Monday!!! How’d you weekend go?! After talking to some of the members at my gym this AM, lots of people are doing sober January. Are you on that train? Not a bad train to be on. I love January. It’s gets people so excited for a new start, a new adventure, a new goal. But we can’t forget about the 11 other months in the year that we have the opportunity to kick ass in!
This week on my podcast, I talk about staying motivated in the gym, even past January. This whole health thing isn’t a sprint, it’s a marathon…plus some. Even through changes in health, stress, moving, having babies, losing our minds – if we can keep up with the exercise, there will always be some sort of steadiness, some control, some positivity in the midst of all the chaos.
And if you are looking for more workout inspiration, make sure you are following along on instagram because I’m sharing lots of workouts there AND I’ll be sending out a special newsletter soon with bodyweight workouts you can do anywhere!
Now, in the meantime, I’m doing another podcast with reader/listener questions this coming week. So what random questions do you have? They can be related to fitness, food, hygiene, beauty products, relationships, pooping (just kidding, I don’t want to know about your poop), fashion – whatever! I’m excited to record another question podcast so ask away in the comments section below!
Sunday – Rest Day
Monday –
20 minutes to work up to a heavy set: Full snatch to hang squat snatch to overhead squat – see video here – I got to 100#
Then:
1000m row
80 Russian kettlebell swings (45#)
60 plate overhead walking lunges (25#)
40 ball slams (20#)
20 burpee box jumps
We finished between 15-20 minutes
Tuesday – Rest Day
Wednesday –
Front Squats: 5 x 3. Adding. First set at 70%. (16 mins) – I worked up to 135#
Then 5 Rounds for Time Of: (12 min time cap)
9 Hang Squat Cleans (155/105)
12 Strict Handstand Push Ups
I finished in 10:14 using 75# and 1 ab mat for HSPU
Thursday – TABATA Thursday – 20 seconds on, 10 seconds rest for 4 minutes at each station:
Station #1: Row
Station #2: Landmine side swings L/Landmine side swings R (set up in front of green wall)
* Add weight OR hold overhead during 10 sec rest
Station #3: Banded plank to frogs/Banded flutter kicks *Big & slow flutters
Station #4: Lateral box jumps R/Lateral box jumps L
* Bulgarian SS hold during 10 sec rest
Station #5: Side plank archer rows L/Side plank archer rows R
* Side plank on hands
Station #6: Plate sit-ups/Plyo burpees to plate
1 min each station starting from beginning * 10 sec transition
Burpee work afterwards
Friday –
EMOM x 10
min 1: 30 sec Hollow Hold – 30 sec rest
min 2: 14 Alternating Pistols
Then 14 min As Many Rounds As Possible of:
18 Calorie Row
12 Overhead Squats (115/75)
12 Chest to Bar Pull Ups
12 Push Jerks (115/75)
I got 3+44 using 65#
Saturday – Rest day
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Recent Free Instagram Workouts:
Free Travel Workout:
10 rounds:
10 jumping squats
20 crab kicks (total)
10 jumping lunges
20 bench jump overs
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I am on my first Whole 30 and was wondering what you typically do for breakfast? I usually eat my leftovers at lunch time so I make breakfast every morning. Before my whole 30 I was doing oatmeal every day and now I am kind of lost. I have been doing tons of eggs and veggies but this can get kind of boring and im usually rushing in the morning.
Hi! I am just starting foundations at my local crossfit gym and while it’s something I’ve thought about for so long that I just HAVE to go ahead and do it, and give it a solid try for a few months…I do have some qualms re: the female crossfit ‘body’ per se. I admire and am in awe of the female games athletes and their strength and physiques. And yet…I feel uncomfortable with the idea of my body changing quite that way. Heck, I would not mind a bigger booty and maybe some stronger quads…but I get nervous about the idea of really BIG quads. Or a really thick waist, 6 pack or no. I feel like the things I want to do (eg crossfit) are not in line with how I want my body composition to stay/be (eg the tone it up girls lol?! But their workouts don’t inspire me right now)! I know youvstruggled with this and somehow have found your way to a body that you love and is not at all bulky but still incredibly shredded. Beautiful. Would you caution any women against crossfit? Or could you summarize what you learned in a few ‘tips/rules’ for CF newbies to achieve lean but feminine bodies and escape the heavily muscled, beautiful but YES often a bit bulky (women CAN get bulky)! Figures? Xo
I work full-time and have a toddler. I have 5 afternoons/week that I can go to the gym or exercise at home but I also have the ability to get up at 530 AM to exercise. I’m trying to figure out what will work best with my life. I always get stressed about showering but I want to make exercise a priority for the rest of my life and not make excuses. Do you find it’s easier to work it into your day around the afternoon or do you recommend the morning for newbies, in the name of consistency? I know you work from home and your schedule is easier to shuffle around, but I’m just wondering what you suggest. Also, do you find it’s okay to do fasted workouts and then have a post-WO meal/breakfast? I just CANNOT do 530 AM food and then jump around. Vomit…
Like my husband says, I’m really just asking you a question I need to answer for myself. Haha. Maybe I should try a week of both and see what’s easier/more sustainable. Duh, Rachel.
Hey Juli! I saw on instragram that you did rolling pistol squats during a workout video. I finally tried them today and fell straight on my booty. So now it’s my goal. I will conquer those damn things. What do you recommend doing to work up to them?
youtube has a ton of pistol progressions! https://www.youtube.com/watch?v=tXDyWBqHGvM