Happy Monday! I hope your weather wasn’t gloomy like it was here in Colorado. I’ve been having some major seasonal defective disorder going on over here. Luckily, I head to Phoenix soon so that will help snap me out of it! But in the meantime, I’ve been trying to offset this seasonal depression crap by mixing up with workout routine! CrossFit is obviously one of my favorite things, but I have some goals for 2017 when it comes to my own fitness and some other things. So I’m trying new things, hitting up our FIT classes at our CrossFit gym (HIIT style classes) and making up my own workouts. And I’ve been loving it! So I was thinking about doing this for a month to see how my body feels and how it changes. So far, I’ve been completely, utterly sore. So incredibly sore. And I love it!

My goal in life is to never get bored with fitness and never get bored with my business. And both of those things have inspired me for over 5 years now and I’m continually looking for ways to keep that inspiration up. Constant growth is what life is all about!

Are you continually growing? Continually challenging yourself in new ways? Are you getting sore weekly? Are you feeling stronger mentally? Have you become a better person than yesterday? Big changes come from those small daily events and don’t forget that!

So for the next month, you’ll be seeing more and more workouts like the ones below because I want to continually grow and change! I apologize ahead of time if some of the names of the movements don’t make sense. Sometimes when I try new moves, I don’t always know what they are called. But most of these names are correct and you can google or youtube them if you are unsure how to perform them! But I’m also trying to record most workouts so I’ll link any that I do!

Sunday

3 Rounds of 40 seconds on, 20 seconds rest –

landmine lateral raise (left arm)

landmine single leg deadlift (left leg)

landmine lateral raise (right arm)

landmine single leg deadlift (right leg)

landmine twisters

Then – 2K Row w/a Partner:

Partner 1 – 20 toe touch sit-ups + 20 slams

Partner 2 – Row until partner finishes their 40 reps

Lastly – 20 minute As Many Rounds As Possible:

18 banded bicycles sit ups (slow)

16 box jumps 24″

14 cal bike (70+ rpm)

12 knee drive lunges w/jump switch

10 donkey stand-ups

Monday – see video here

4 rounds:

10 banded hamstring curls (medium band)

10/10 weighted one legged bridges 

20 side skater jumps 

10 weighted shoulder circles 

4×6 long jumps into shuffle backwards (6 jumps + shuffle back = 1)

This look me about 24 minutes

Then 5 rounds for time:

50 double unders

15 burpees 

Finished that in 6:17

Tuesday – FIT on Broadway Class

Every 3 minutes for 15 minutes:

15/13 calories on bike

12 balls slams

9 handstand push ups

*hold bottom of a squat or handstand hold in the remaining time after you finish the round, if any

Then 1 minute rest after 15 minutes

Every 5 minutes for 15 minutes:

15 kettlebell swings

15 one arm bicep curl then thruster (right arm)

15 TRX pull ups

15 one arm bicep curl then thruster (left arm)

*hold a hollow rock in the remaining time after you finish the round

Wednesday – Rest Day

Thursday – see video here

40-30-20-10:

Plié kettlebell squats

Push up plate slides

Sumo bench jumps

Rower hamstring curls with banded knee abduction

*i used a 45# KB, 10# plate and a medium band

Friday – see video here

4 rounds for time:

10 landmine row (5 per side)

20 landmine lat press + lat raise (10 per side)

30 trx mountain climbers (total)

400m run 

30 pvc shoots (total)

20 trx split squats 

10 double lateral jumps (total)

*this took us about 32 minutes

Saturday – 

Every minute on the minute for 6 minutes (alternating):

10 double dumbbell russian swings (used 20# db’s)

12 calories on the air dyne bike

Then 3 rounds of:

15 sumo stance good mornings (used 65#)

10 super slow back extensions

Then 3 rounds of:

20 front rack barbell lunges (used 65#)

10 push ups with hands on barbell

10/10 front rack split squats

10 barbell roll outs

____________

 Free Instagram Workout:

Sundays Workout

Free Travel Workout:

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50-40-30-20-10:

double dumbbell russian swings (on outside of hips – not inside)

walking lunges with dumbbell bicep curl

push ups on dumbbells

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I may be compensated through my affiliate links in this post, but all opinions are my own. This compensation helps with expenses to keep this blog up and running!

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13 Comments

  1. Mary says:

    Thank you for posting these workouts and your honesty about seasonal defective disorder. I am slowly getting back into shape after 5 weeks off due to surgery for a detached retina. I look forward to seeing your workout posts both here and on instagram and when I am in no mood to workout, they motivate me. There is no way I could do as many reps or the weights that you do, but you are inspiring.

  2. Candice Solomon says:

    What size food processor do you have? I am looking into getting a kitchenaid brand but not sure what size to get; they come in 5 cups, 7 cups or 9 cups….

    1. juli says:

      i have 9 cups and it seems like plenty big to me!

    2. Ashley says:

      I’ve had a few food processors and in general, whenever I didn’t get the biggest size they had I regretted it later. As long as you have space to store it!

  3. Maryll says:

    Unfortunately, the weather has been cloudy and gloomy in Phoenix too! Hopefully it’s sunny and gorgeous when you are here!

  4. Jenny says:

    Thank tou so much for sharing all of these Juli!! I workout at home since I have a toddler and baby and it’s just easier and although I’m a former personal trainer I get super bored doing my own programming. Please continue to create and share!

  5. Jenny says:

    Totally forgot to add that you’re not alone with seasonal affective disorder and I struggle a lot with it. My main strategies are exercise, outdoor/sunshine/fresh air, good diet, sleep, yoga, cod liver oil, eating oily fish and other vitamin d rich foods and just realizing that this too shall pass.

    I’m also traveling somewhere warm and sunny soon and it will be interesting to see how much my mood changes…

  6. Rima says:

    Hey,
    Juli, I followed all your workouts, and your workouts tactics really work for me, thank you much for sharing, keep your show go on because I am the needy one.

  7. Megan @ Skinny Fitalicious says:

    It’s just 1 day. Not your whole life. Try viewing fitness and health as a life long process. As long as you’re doing it regularly, a day off isn’t going to affect you. Much less, a day off because you’re sick. You’re body needs that rest. Be good to it. It’s the only one you’ll ever get.

  8. Melanie says:

    So I realize this may be a dumb question… but….. what kind of socks do you wear with your athletic shoes? Or do you just go sockless? I hate the way my socks are always sticking up and bunching and haven’t found any I like. I don’t seem to see anyone else’s socks showing when I look at shoes! Am I the only one who still wears socks?! Gah!

  9. Joesy Fuda says:

    whats a donkey stand up can’t find it on UTUBE

    1. juli says:

      you do a donkey kick to the wall then stand up afterwards