Weekly Workouts + Thanksgiving Bodyweight Workouts to do At Home

Share on twitter
Share on facebook
Share on google
Share on pinterest
Share on tumblr
Share on email
Share on print

Thanksgiving is almost here!! Which means many of you will be traveling, stuffing your faces, and will be thrown off your normal routine. But not to worry, I’m here to help you with a couple of those details. Of course, I’ve been sharing all sorts of healthier versions of Thanksgiving recipes with you guys and still have one more to share with you tomorrow, but I’m also here to help you with your workout routine! This week I’m sharing what I did in the gym last week, my favorite workout music, a bunch of on sale fitness apparel, AND then I’m giving you 5 days of workouts that can all be done at home! So whether you are traveling to a family’s house or are staying at a hotel during the holidays, you can keep up with your workouts. No excuses during the holidays! You may not always be able (or want) to control what you’re eating, so make sure you take control of your fitness. Don’t let the holidays take control of your life!! Enjoy your life, take care of yourself, and get back on track right away!

I decided this week to take a break off sharing what I ate in a day. I had a hard time even bringing that back because I got a lot of backlash when I first shared those kinds of posts. But I understand that now because honestly, I didn’t eat enough back then and wasn’t taking good enough care of my body. But nowadays, I try to eat as well as I can, eat more than I used to, listen to my body and when it’s full, and I really try to eat more veggies because those seem to lack in my daily diet. So when someone tells me that I’m not a good role model or my diet sucks (which happened last week) it really frustrates me because I’m doing the best I can and it has really worked for me. Somedays I eat more, some less, somedays I eat strictly paleo and sometimes I don’t. I live a lifestyle that works for me, keeps me healthy and makes me happy. I share it because people have asked me to. I think what we forget is that no diet or lifestyle works for all people. No recipe works for every person, no workout, no outfit. So I share what works for me because that ONE recipe or that ONE outfit or that ONE post may help you in some way. I’m saying all this because I think it’s good to remind ourselves sometimes  that life is about living your own best life. You find what works for you and you do you. So before you jump to judgment on someone and what they are eating or how they are living their life, remember that that life is not yours, so there is no need for any frustration. Time to be grateful for the life you have and to make it better one day at a time. Through workouts, through recipes, through fashion, through positivity, and definitely through whatever you like to do best! Now let’s start this thankful week off with some workouts!

Sunday – I am legitimately worthless at Sundays. I don’t know what it is, but I truly hate working out that day. So I usually just don’t go that day and plan my week around it. But since I had a friend in town on Monday and wouldn’t be able to make it to the gym, I dragged myself in on a Sunday to do almost nothing. In this workout below, I pretty much just went through the movements. As I’ve said before, something is better than nothing.

12 minute AMRAP:

3 clean and jerks

12 burpees

15 pull ups

Then 5 rounds of: 6 pike push ups and 20 dead bugs

Monday – Rest day/Work day with Cassy from Fed and Fit

Tuesday – CrossFit Class – This week at our gym, we did some retesting of our 1 rep max lifts. Since I will probably never be near my old personal records (when I used to compete in CrossFit), I just try to be content with a good lift, no matter how heavy it is. This was the perfect day for it. I did a great job with my squat snatch, even though it wasn’t very heavy in comparison, I was still happy with a good looking lift!

16 mins To Find A New 1 Rep Max Snatch – I got to 115#

Then 5 Rounds For Time Of: (13 min time cap)

12 Deadlifts (135/95)

9 Hang Power Snatch (135/95)

6 OH Squats (135/95)

I finished in 10:04 using 85#

Wednesday – CrossFit Class – Both deadlift and bench press are both lifts I absolutely do not care about. If I push it too far in a deadlift, I’ll hurt myself and bench press just hurts my boobs. So I just made sure my movements were good and then stopped when I felt like it could get sketchy.

Find a 1 Rep Max Deadlift & Bench Press. – I got 205# DL and 100# BP

Then 9 min Partner Workout

Partner 1: 250m Row

Partner 2: Max KB Swings (70/55)

**score is total KB Swings per pair** – We got 220 reps using 35# KB

Thursday – CrossFit Class – This workout is a soul crusher. Because for me, I could do all 30 in a row and you can continuously move through the running and rowing. So it’s just a killer. You should definitely do it. She’s a beaut.

Strict Press: 12 mins To find a new 1 Rep Max. – I got to 87#

Then 3 Rounds For Time:

500m Row

30 Wall Ball

400m Run

I finished in 17:24 rx

Friday – CrossFit Class – Even though my squat weight isn’t very heavy, I was very happy with my weight since I haven’t been squatting heavy for months and months now. And the second part killed the abs so I was happy with my Friday workout. Especially since it ended with dodgeball and watching people do a beer mile to celebrate Movember! I love my gym.

Front Squat: 17 mins to find a new 1 Rep Max. – I got to 150#

Then 10 min AMRAP Of:

20 Toes To Bar

20 HSPU (kipping allowed)

20 Pull Ups

20 Burpees

I got 2+13 reps rx

Saturday – CrossFit Class

3 rounds:

:30 seconds of 12 deadlift (185/125)

2:00 max effort rowing or air dyne

after 3 rounds, 5 minutes rest then –

3 rounds:

:30 seconds of 12 dumbbell snatch (choose weight)

2:00 max effort double unders

I got a total of 74 calories on the air dyne and 561 double unders

________________________

Favorite Workout Music Right Now:

Around U by Ellie Goulding

Good to be Alive by Andy Grammar

Electric Love by Borns

On Sale Fitness Apparel:

These blue stripped pants for 33% off

This half zip pullover for 25% off

Nike Free 4.0 Flyknit (in 8 colors) for 30% off

This tank top for 40% off

Fleece Zip Up Jacket for 30% off

________________________

5 Days of Workouts to do At Home or While Traveling over the Holidays:

Day 1: Working off the appetizers

20 minute AMRAP:

10 v-ups, 15 push ups, 20 air squats, 25 mountain climbers

Day 2: Time to burn off that stuffing

5-10-15-20-15-10-5 of:

bench dips, burpees, jumping lunges (each leg), tuck jumps

Day 3: Jump away the cocktails

50 jumping squats

25 russian twists

50 single leg deadlift (25 each leg)

25 lying leg raises

50 side skaters

25 bicycle crunches

Day 4: Minute to win it (that metabolism, that is)

5 rounds:

1 minute: wall sit

1 minute: burpees

1 minute: pike push ups

1 minutes: flutterkicks

1 minute: rest

Day 5: 10 Rounds to Let Go of the Sugar

10 rounds of: 10 in and out jumps (@24:06) & 10 dead bugs

Share on twitter
Share on facebook
Share on google
Share on pinterest
Share on tumblr
Share on email
Share on print

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.

LATEST BOOK

23 thoughts on “Weekly Workouts + Thanksgiving Bodyweight Workouts to do At Home”

  1. I am new to your blog and I really enjoy it and would like to follow it. Do u have somewhere I can find the exercises explained to a beginner? I am not a beginner in exercise but I do not always know the exercise language.

    1. hey meredith! i would just recommending searching any of the movements in youtube to help you find how to do them! there are tons of videos out there that will explain them perfectly! linking every single movement is pretty time consuming on my end, especially when i’m constantly making up free workouts to share as well

  2. Beautifully written Juli…I love reading positive thoughts like this..reminds me to stop and take a look at myself..:) Happy Thanksgiving..

  3. I was just going to say what Cassi said. It’s pure jealousy! You look wonderful, and happy. Not many can do what you do!

    I take Sunday off training, just walking the dogs. I’m in no way in your league (snort, cough, not even close), but I do what I can 6 days a week.

  4. Juli-
    I read that comment last week and as I was reading it, my mouth dropped open. I love reading your posts because they are hilarious, real, and there are tons of ideas. I do not expect to use everything in my life because there is not one magic formula for everyone. We are all different and our own journeys but it is nice to travel with people along the way! For example, I hate Crossfit! Tried it, not my thing, and I dont think my body liked it. But I like eating paleo and love your recipes. Keep on doing you!

  5. Jess from Boulder

    Haters gonna hate. Fuck ’em. Only you can look inward and see if the comments touch a nerve because they’re rude or because they’re true. Whichever it is, it’s your life to live and you’re the only judge of it. I love your workout posts. They always give me good idea for the week. I also love your style. Keep it up

  6. Juli, I feel like I’m echoing all the other honest humans commenting on this post, but that’s fine by me.
    When I read that comment last week, the first thing that came to mind was “sounds like a jealous ex” …who had to much to drink and is now throwing a last ditch effort to cause some unnecessary pain and damage. Well, in my opinion their comment had the opposite effect. The way you responded and handled such childish tantrums only further showed your heart of grace, compassion, and wisdom.

    I love what you said about no one diet/recipe/workout/etc working for everyone.I am thankful for today’s post, your honesty and transparency, and your desire to be the best you that you can be. So encouraging. And I’m kind of a fan of your “WIAIAD” posts. And your workout posts. And fashion fridays. Ok, I’m a fan of all your posts.

  7. Juli, Isn’t it amazing how one person’s negative comment can hurt and be more pronounced than 100 positive comments? I used to blog and I know exactly how you feel. Especially since we always ask you to post WIAIAD posts 🙂 I am not paleo but I still love to see it! It gives me ideas for the week.

    I went back and read that comment and wasn’t surprised to see that it wasn’t constructive at all, but meant to tear you down. But what I also so were several amazing positive comments to follow. I’m really glad you’ve always stayed true to yourself and your interests – I especially love your fashion posts! Keep doing what you’re doing!!

  8. Thanks so much for posting the body weight workouts! They’re great for me because I do gymnastics–they’re exactly the kind of strength training I need!

    I actually have a Crossfit question–I’m seventeen, and like I mentioned above, a competitive gymnast. I’ve never done any sort of serious weight lifting before, but I’d really like to try joining a Crossfit gym. Do you think it would be feasible to do some Crossfit during the off-season of gymnastics, when I’m still training for gymnastics but not competing? Or should I wait until I’m done with my other sport? Just curious for your thoughts on this!

    Thanks for all you do–your blog and Juli Bauer’s Paleo Cookbook are absolutely amazing resources!!

  9. Juli, you look awesome and obviously what you’re doing is working perfectly for you! I love following this blog because you’ve definitely gone through a transition from when you were competing and lifting heavy to now where you are more confident and looking lean and strong! It’s been such a strong reminder to me that you can’t achieve your best body or lifestyle overnight – but every single day counts in getting to that place. Thanks for letting us follow along on your journey!

  10. Negative Nancy’s who post/email you their dumb opinions just need a high five… to the face 🙂

    I could type a whole bunch of stuff, telling you all the reason’s I read your blog daily, and why I think you a great role model…. but I think I’m going to leave a quote from one of my favorite movies…

    You’re more beautiful than Cinderella. You smell like pine needles, and you have a face like sunshine
    -Bridesmaids

  11. Very well said in your post! You are kind enough to open a lot of your life up to us so we can benefit and learn form you, there is no reason for anyone to judge you or criticize you. Thank you for every post you have posted, I know I have learned so much and benefited tons! Keep it up!

  12. Juli, thank you for being brave enough to put the real you out day in and out. Love your recipes and enthusiasm you bring to what you do!

  13. Juli,
    I think that when we ourselves are the target of negative scrutiny, it’s instinctive to lap up the negativity, question ourselves and wonder if any of it is true. But when I or any of the other people who read your blog come across that sort of comment, we recognize it point-blank for what it is: unadulterated snarky b*tchiness rooted in insecurity. I am glad you communicate so honestly about your feelings on your blog and don’t think you need to waste a single breath on someone who feels she needs to put others down in order to elevate herself.

  14. Sooo excited for all these at home workouts! You posted this at the perfect time. I’m totally going through a funk right now where I’m bored with my workouts and just want to snuggle up in a blanket all day because it’s so cold outside. I can’t wait to switch up my routine. Thank you for all the free workout ideas!

  15. I just went back and read the comment about your diet. Very confused on why she is so upset about it. It’s your life and it works for you. It doesn’t work for everyone and what you’re posting is just to give people ideas.. You’re not trying to tell us that we need to eat this way! Who cares about one negative comment! Look at all the people who follow you and leave positive things! I really enjoy all of your posts and ideas!

Leave a Comment

Your email address will not be published. Required fields are marked *

DON’T MISS A BITE

Sign up for my PaleOMG newsletter to get recipes,
discounts, and stories straight to your inbox for FREE!

Greek Chicken Bowls

5.0 rating
6 reviews
PREP -
COOK -
TOTAL -
SERVES -

INGREDIENTS :

DIRECTIONS :

by

[Edit recipe]

INGREDIENTS :

DIRECTIONS :

by

[Edit recipe]

Don't Miss A Bite!

Sign up for my PaleOMG newsletter to get recipes, discounts, and stories straight to your inbox for FREE!