Weekly Workouts

Well hello there, on this fine Monday! So glad you’re starting your day off here! You’re pretty much the best! Time to get motivated, get after it, and get to feeling your best! Today for a little Monday motivation, I want to chat about ABS! Because man, people love obsessing over abs. I get emails all the time about ab workouts and exercises. But you know what? There’s a lot more to abs than just workouts. And it’s important to keep all these things in mind when trying to improve your core strength and physique.

Let’s get into all the things that play a role in your lovely 6 pack:

1. Abs start in the kitchen. Nobody wants to believe that or listen to it, but if you don’t have a clean diet, you won’t see the true results from your hard work in the gym. That means eating lean protein, vegetables, avoiding sugar and alcohol and drinking a sh*t ton of water.
2. Genetics play a role. Stop trying to have abs like someone else. Concentrate on what your body is capable of and the improvements you can make from your own hard work. If you’re trying to get abs like someone else, you’ll never get there because YOU ARE NOT THEM. Don’t compare, just work hard for YOURSELF. Bodies are different, genetics are different, and lives are different. Concentrate on your own life, your own body, and your own hard work and you’ll see a difference way sooner!
3. Remember that EVERY workout is an ab workout. Every workout you do should start with an engaged core. That means a little crunch and a little ribcage pulled down. If you’re not engaging your core before you sprint, before you power clean, before you do a pull up, before you deadlift, before you squat – then you’re not getting the true benefit of your workout. Your core not only stabilizes you and keeps your spine safe while you lift, but it improves all your lifts and movements. So the more you engage your core during workouts, the less actual ab workouts you’ll have to do on the side.

That’s it. Truly. If you eat clean, stop comparing yourself to others, and engage your core through every single workout – you’ll see your midsection begin to change over time. Sure, some people get a 6-pack quicker than others and for some people it’s extremely challenging, but who gives AF. Working hard longterm always succeeds. So work hard everyday and be proud of the accomplishments along the way! 6-pack abs or not – a strong core is important with living a mobile long life. Now go get after your workout and meal prep today, all while engaging your core the entire time!

Sunday – Rest day/Travel back to Denver from Dallas

Monday – Orange Theory Class – see workout here

Tuesday – CrossFit Broadway Class

Every Minute On The Minute for 12 min, alternating

Even = 6 Muscle Ups – I did 3 bar muscle ups

Odd = 12 Strict Handstand Pushups – I did 10 HSPU to 1 ab mat

Then 12 min As Many Rounds As Possible Of:

20 Toes to Bar

50 Double Unders

15 Squat Cleans (135/95)

I got 4 + 3 using 75#

Wednesday – CrossFit Broadway Class

Deadlift: 4 x 7. All sets at 79%

Then Every Minute On The Minute for 12 min, alternating between:

min 1: 18/15 Cal Row

min 2: 20 Push Ups

min 3: 20 Kettlebell Swings (70/55)

* score is lowest # of reps for each movement

I got 11 calories, 20 push ups, 20 swings using 45#

Thursday – Rest day

Friday – Orange Theory Class – see workout here

Saturday – CrossFit Broadway Class

Partner workout – 1 person working at a time (35 min time cap)

100 calorie row

100 box overs (24/20)

100 deadlift (185/125)

100 wall balls (20/14)

100 burpees

100 wall balls

100 deadlift

100 box overs

100 calorie row

We finished in 32 something 

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Free Travel Workout:

20 minute AMRAP:

5 pike push ups

10 jumping squats

15 tuck jumps

20 forward step lunges (total)

*every 2 minutes – complete 3 burpees then start over where you left off

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