Search Results for: weekly workouts

Keepin’ It Fresh | Weekly Workouts

April 27, 2015 by Hillary 6 Comments

Hi friends – I hope you had a relaxing weekend and positive start to the new week.

I slept a ton this weekend; it was glorious! I also got my first awful sunburn of the season. Sunburns are one of my pet peeves, so I was completely furious at myself. I am religious about SPF, but Sunday afternoon when P and I hit up the track for a workout, I skipped my shoulders. Blame taken and I am paying for it. I tried a new trick of soaking a cold wash cloth with apple cider vinegar and then slathering the burn with coconut oil; I’m hoping the outcome isn’t two-year tan lines as I have suffered before.

Rant over. Last week’s workouts weren’t too shabby: 3 gym workouts + 2 outdoor workouts.

Workouts | Week of April 20

Notes:

1. Monday’s 25 toes-to-bar made my chest SO sore! I was still sore by Wednesday, but did 20 more.

2. I did A LOT of lunges this week: 100 weighted @ 40lbs. left my left glute ridiculously sore and Sunday’s 500 bodyweight walking lunges were just nutty.

3. Incline treadmill workouts are legit.

4. One of the highlights of this week’s workouts was picking up a pair of New Balance Fresh Foam Zante running shoes for a Facebook & Twitter campaign.

Monday – 30-minute Run – Walk Treadmill Workout + 15 minute Stair Master + (5x) 5 toes to bar/5 push-ups

Tuesday – Rest

Wednesday – 20 minute incline treadmill walk + 20 minute Stair Master + Smith Machine squats (incl. single leg)

(4x)

5 toes to bar
5 push-ups

(3x)

10 side bend @ 20lb. (ea. side)
10 bicep curls @ 20lb.
10 snatches @ 20lb.
5 stability ball push-ups

(2x)

10 wood choppers @ 20lb. (ea. side)
10 chest press @ 40lb.

Thursday – 600 jump ropes + 30 sets of stairs

(3x)

5 man makers @ 10lb.
10 KB squats @ 25lb.
15 KB swings @ 25lb.
20 v-ups @ 10lb.

Friday – 35 minute very hilly treadmill walk

(5x)

20 walking lunges @ 40lb.
10 med ball uneven push-ups
10 med ball russian twists @ 12lb.
10 med ball jump squats @ 12lb.

Saturday – Rest

Sunday – track workout w/ P including the following… and a terrible sunburn!

4 x 100m walking lunges (~500 lunges total!)
(5x) 10 tire box jumps / 5 decline push-ups
running! #duh

Have you worn New Balance sneakers?

Do you have any unique sunburn remedies?

Weekly Workouts | March 9 – April 5

April 5, 2015 by Hillary Leave a Comment

Workouts | Week of March 9

Monday – 25 minute run + 10 minute walk + 10 sets of stairs + 25lb. Squat/Squat Drop Pyramid (90 reps each)

Tuesday – Rest (Love Your Body with Yoga + walk)

Wednesday – Love Your Bod WOD (with 10 & 15lb. dumbbells) + 5 x 20 kettlebell swings (25lb.) + this 5-minute intense bodyweight workout (2x) + this 5-minute leg workout

Thursday – 20 minute run + 20 sets of stairs + 20 squat drops + Dumbbell Superset Workout (10/15lb.)

Friday – 5 minute workout (2x) + 5 minute fat-blasting circuit (2x) + Lean Machine Medicine Ball Workout (3 sets; used dumbbell) + 60 minute yoga class

Saturday – 45+ minute walk/Rest

Sunday – 60 minute park run

Workouts | Week of March 16

Monday – Rest

Tuesday – 35 minute run + 15 sets of stairs + (5x) 10 box jumps/10 jump lunges + 20 minute HIIT Workout

Wednesday – 4 mile run park run + 20-minute run (with Roommate) + 15 sets of stairs

Thursday – 10-Minute Superset Workout (2x) + Butt Burner Cardio Workout (6 rounds) + 30 reps each (using 15lb. dumbbells): glute bridges / deadlifts / squats / russian twists / leg raises

Friday – Fired Up Squat Workout (added weight to bodyweight squats) + 5-Minute One-Dumbbell Workout + 60 minute yoga class

Saturday – Rest

Sunday – 35+ minute run/walk + (6x) 10 front squats / 20 front loaded lunges / 5 thrusters / 5 squat drops (all with 35lb. sandbag, except for the squat drops)

Workouts | March 23

Monday – 40 minute walk/Rest

Tuesday – 20 minute run + 30 sets of stairs + Dorm Room Dumbbell Workout (15lb.)

Wednesday – 25 minute walk/Rest

Thursday – 20 minute run + 15 minute walk + 15 sets of stairs + this 10-minute video

Friday – 60 minute yoga class/Rest

Saturday – Rest

Sunday – 30 minute run + 20 minute walk + 15 sets of stairs + Arms & Abs Superset Workout (no kettlebell swings)

Workouts | March 30

Monday – Dumbbell Chipper Workout (using 10lb.) + 8 x 25 KB swings + 50 bicycles

Tuesday – 20 minute interval/hill treadmill run + 10 minute treadmill walk + 15 minute Stair Master + (5x) 10 lunges @ 50lb + 5 atomic push-ups

Wednesday – 30 minute interval/hill treadmill (15 minute each run/walk) + 5 minute Stair Master

(3x)

10 bosu squats @ 15lb.
10 bosu jump squats
10 bosu burpees

(3x)

10 squats @ 40lb.
10 single leg deadlifts @ 40lb.
10 jump squats

Thursday – Rest

Friday – 30 minute interval treadmill (20 minute run/10 minute walk) + 12/10/8/6/4/2 reps: lunges @ 40lb. / woodchoppers @ 20lb. / push-up + rotate @ 10lb.

Saturday – Rest

Sunday – Rest

Running Intuitively {Weekly Workouts}

February 16, 2015 by Hillary 15 Comments

Good morning, y’all!

If you have the day off today for President’s Day, I hope you’re enjoying an extended weekend.

I’m writing to you from frigid Asheville, North Carolina. Holy brrrr! I think today’s forecast is “wintery mix.” Wish me luck, as last week was sunny, blue skies, and 75F in California.

I talked to y’all about intuitive exercise (and how sometimes it doesn’t feel good). Well, this past week, I was intuitively all about the running. I am enjoying the fact that the days are getting longer, too, so I can squeeze in a quick run after work if I don’t dilly dally.

Workouts | Week of February 9

Monday – 20ish minute run + 20 sets of stairs + 10-minute “CrossFit” workout

Tuesday – Arms & Abs Workout (itty bitty “workout”)

Wednesday – WREC workout!

24 minutes treadmill
12 minutes stairmaster
(4x) run 1 lap / 12 kettlebell swings (30-35lb.) / 12 atomic push-ups / 12 elevated lunges each side (30lb.)
run 4 laps

Thursday – 30 minute run + Dirty 30 Dumbbell Workout

Friday – 60 minute yoga class + 20 minute run/20 minute walk (calf/IT band – ouch!)

Saturday – 5.25 mile run + (3x) 10 step-ups / 10 jump squats / 20 walking lunges

Sunday – Rest (Travel to NC)

Did you have a favorite workout last week?

Have you been to Asheville, NC? Recommendations?

Now, it’s time to put my approach on healthy travel into action (exercise wise)…

Catch y’all later!

Final 2014 Weekly Workouts Recap

December 28, 2014 by Hillary Leave a Comment

I hope you had a very merry Christmas (for those who celebrated). Isn’t it nuts that Christmas 2014 is in the books (I personally wish the holiday season lasted twice as long) and that 2015 will be here in a matter of days!? Onward!

I am back to my quaint abode after visiting family and friends on the coast; I am ~~ready~~ to get back to grind of all things corporate wellness and Health Coaching.

Christmas Week fitness – while it lacked intensity – wasn’t half bad (considering I was on vacation most of the week). Without further adieu… the final Weekly Workouts recap of 2014!!

I realize it’s a blurry photo, but I like it nonetheless.

Workouts | Week of December 22

Monday – 20 min. walk (lunch break) + Christmas Cookie Crusher Workout*

*I did 2 rounds, mixing it up between the at-home version and the gym version:

50 air squats + jump squats
40 weighted sit-ups @ 15lb.
30 burpees
20 tricep dips
10 push-up + row @ 15lb.
20 supermans
30 step-up @ 30lb.
40 kettlebell swings @ 25lb.
50 lunges @ 30lb.

Tuesday – Dumbbell Superset Workout (@ 15lb.) + 5 x 12 spinal roll-ups + 5-Minute Standing Ab Workout + CorePower Yoga

Wednesday – Dorm Room Dumbbell Workout (12 reps @ 10/15lb.) + 5 x 12 spinal roll-ups <– have you tried ’em!?

Thursday [Christmas Day] – Beach Dune Hike/Rest

Friday – 5 mile run by the bay

Saturday – 2.5 mile run

Sunday – 2.5 mile run + 25 sets of stairs

Christmas Day Beach Hike with Mom

I recorded all of my 2014 workouts/running HERE (except for one missed week in September). If you need workout idea inspiration, take a peek!

Cheers! xxoo

I Love Fall Running {Weekly Workouts}

November 2, 2014 by Hillary 5 Comments

…but I don’t love stiff knees. P has asked me if it’s due to the colder weather. I am wiser than that. It’s all due to my lack of rolling and stretching. I have been loving this fall running stuff; but, not surprisingly, my knee isn’t too fond of my complacency to stretch out and/or do mobilization work before a workout/run.

Workouts | Week of October 20

Monday – 2.5 mile run + 25 sets of stairs + new Plyo Workout*

Tuesday – 30 minute (relatively slow) run + At-Home Dumbbell Strength Workout (3x @ 10-15lb.)

Wednesday – Rest

Thursday – 45 minute cycle + 5-Minute One-Dumbbell Workout (3x @ 15lb.) + 3 x 10 spinal roll-ups

Friday – new Plyo Workout* (5 rounds + running up/down street in between each set)

Saturday – hiking in Yosemite (~5 – 5.5 miles)

Sunday – Rest

*to be posted at a later date

photo-8

Workouts | Week of October 27

Monday – Dumbbell Superset Workout + 5 x 10 spinal roll-ups

Tuesday – September Sizzler Pyramid Workout + 5-Minute Upper-Thigh Workout (2x)

Wednesday – 25 minute run + Pumpkin Workout (2x) + 5-Minute Fat-Blasting Bodyweight Workout (2x)

Thursday – 5.15 mile park run with Nicole

Friday – Rest

Saturday – 3.1 mile run

Sunday – 25 minute run + 25 sets of stairs + 5-Minute Butt & Thigh Workout (2x) + 5-Minute One-Dumbbell Workout (2x)

* * *

How are you staying active this autumn?

Inviting you all to stretch with me next week!

Tight Traps Take Over {Weekly Workouts}

October 19, 2014 by Hillary 3 Comments

Hi! I hope your week and weekend treated ya well. We were spoiled with a sunshine-packed fall weekend here in California – can’t complain! And if you follow me on Instagram, you know I was all about the pumpkin.

photo 1-2

Pumpkin waffles!

photo 2-2

Trader Joe’s does fall just right!

Pumpkin Maple Pecan Granola via Minimalist Baker

Another two weeks have passed since I’ve shared my Weekly (Home) Workouts, so that’s what I am doing this evening — lots of rest lately and an increase in yoga practices.

My upper body has been giving me a lot of grief lately (P says that my muscles were replaced with steel), so I’ve intelligently let go of the lifting (somewhat) in exchange for more cardio-based workouts. Not my favorite, but when your body is telling you something, it is always best to listen to it.

Two massage treatments later and I am finally not feeling like Frankenstein; hoping to loosen up my trap(ezius) enough to play with kettlebells ASAP…

Workouts | Week of October 6

Monday – Booty Burner Tabata Workout + 5 x 12 spinal roll-ups + 30 sets of stairs

Tuesday – Birthday Workout (3 rounds) + 20 min. run

Wednesday – 25 min. run

Thursday – Kettlebell & Dumbbell Workout + 4 x 10 spinal roll-ups

Friday – 60 min. easy yoga class + workout with P at his new gym, including (but not exclusive) a “Dirty 30”:

30 bench press @ 55lb.
30 push-press @ 45lb.
30 back squats @ 55-65lb.
30 front lunges @ 45-55lb.
30 KB swings @44lb.
30 push-ups
30 burpees
30 knees-to-elbow
30 stability ball knee tucks

Saturday – Rest (Apple Hill)

Sunday – Rest

Workouts | Week of October 13

Monday – 50 min. cycle + Love Your Body with Yoga

Tuesday – 50 min. cycle

Wednesday – Jump Squat/Push-Up Pyramid + Burpee Challenge + Fat-Blasting 5-Minute Circuit (2x)

Thursday – Rest

Friday – 60 min. easy yoga class/Rest

Saturday – 4 mile run + 80 step-ups + 80 twisting lunges

Sunday – 3.5 mile run (3.1 mile run + 4 x 0.1 mile sprints)

What muscles tend to tighten up on you the most?

Prevention and/or care tips?

Craving Cardio {Weekly Workouts}

September 29, 2014 by Hillary 5 Comments

Hey friends! I hope you had a lovely first fall weekend.

It’s going to be a long Monday for me today after getting home at 1:00am from the Jason Aldean concert… but well worth it. Last night’s show was such a blast!

However, after running 7.25 miles and dancing for three hours (plus the lack of sleep), today is going to be slow moving to say the least. Speaking of moving…

Let’s talk about last week’s workouts. After last Sunday’s strength-heavy play date at the WREC, my body was beat up and didn’t want anything to do with a weight the first half of the week. I craved cardio all week long. Some weeks, one run is enough, while others, I can’t get enough of it. That’s intuitive exercise for ya!

Workouts | Week of September 22

Monday – Rest

Tuesday – 30 minute run + (5x) 20 box jumps / 20 walking lunges / 20 jump squats

Wednesday – 45 min. indoor cycle

Thursday – 60 min. indoor cycle – sweaty!

Friday – 60 min. easy yoga class + 30 min. run + 30 sets of stairs + 3 x 30 sec. plank + Sculpted Summer Arms Workout

Saturday – 30 min. run

Sunday – 7.25 mile run

longest run in ages; enjoyed the cool autumn weather (including a few rain sprinkles!)

Do you exercise intuitively or stick to a plan?

Barbell Complex & Weekly Workouts

September 21, 2014 by Hillary 3 Comments

I am a happy camper when I finish a week with a single Rest Day. While I believe in their importance, I heart exercising!

This week felt running/cardio heavy, relatively speaking (it wasn’t a 40 mile week), so I was overjoyed to end it with a heavy and sweaty WREC workout with P on Sunday.

The workout encompassed too many moves to remember, frankly, but I did my best to recall what went down. Each time I get to play at the WREC, I go nuts like a kid in a candy shop. Needless to say, walking will be rough tomorrow.

Workouts | Week of September 15

Monday – Love Your Body with Yoga + Simple Strength Workout (10/15lb.) + 30 sets of stairs

Tuesday – 30 min. run + (3x) 30 step-ups / 30 lunges / 30 jump squats

Wednesday – 3 sets of the Kettlebell & Dumbbell Workout (12 reps ea.) + 2 x 12 burpees + 2 x 12 spinal roll-ups + (2x) 5-Minute No-Crunches Core Workout

really wasn’t feeling a workout at the end of the day after two consecutive 4:45am wake-up calls

Thursday – Rest

Friday – 3.1 mile run + 75 step-ups // 75 lunges

Saturday – 40ish minute park run with P

Sunday – WREC DATE!

It went a little something like this…

warm-up:

1/2 mile indoor track run
kettlebell swing tabata set @ 35lb.

“bench press” with dumbbells:

2 x 10 reps @ 40lbs.
2 x 6 reps @ 50 lbs.

barbell complex*: 6-5-4-3-2-1 reps @ 45-55lb. (+ several warm-up reps with 45lb. bar)

deadlift + high-pull
squat clean
push press
row
box jumps

*complex courtesy of P

barbell

strength set (3x):

10 front-loaded lunges @ 45lb.
3-5 “jumping” pull-ups
5 decline spiderman push-ups

10 deadlifts @ 115lb.

10 minutes incline treadmill intervals + a few minutes incline walking (1.5 miles)

* * *

Here’s to another sweaty September week!

Pie, Cake, Gelato {& Weekly Workouts x 2}

September 3, 2014 by Hillary Leave a Comment

Workouts lately have been a bit low-key. I think traveling to see P/the fam two weekends in a row has something to do with it, but no excuse making here. Running has been feeling pretty good, but not in the high 90 degree dry heat.

I would rather get my sweat on via a shorter, heavier at-home workout followed by a “finisher” of running up and down my apartment building stairs.

Labor Day weekend 2014 involved a lot of sweet treats – including Blue Bottle Coffee gelato, Mom’s homemade peach pie (with local peaches and almond extract), and a trio of decadent restaurant desserts including a fudgy chocolate torte, creme brûlée, and lemon tarte.

Surprisingly, my body is not feeling majorly out of balance. Perhaps it was the plethora of fresh green juice I guzzled for a week straight prior to celebrating Grandma’s birthday with all the sugar.

Your body knows best.

It will keep itself in balance, when given the chance.

I am not sweatin’ the extra sugar consumed last weekend, or the lighter workouts of late; because while I indulged often, I also ate a hemp and greens burger, inhaled heirloom tomato salads, laughed with my family, and ate/exercised intuitively.

Stressing about it is 100 times worse than just enjoying the specialty scoop of gelato or buttery pie crust.

Workouts | Week of August 18

Monday – 4.5 mile park run with Nicole

Tuesday – 20 minute run + 40 lunges / 40 jump squats

quickie before dinner with Dad

Wednesday – Rest

Thursday – Booty Burner Tabata Dumbbell Workout + 5 x 10 spinal roll jumps + Sculpted Summer Arms Workout (2 set @ 10lb.)

Friday – Rest

Saturday – quick driveway WOD

5 rounds:

run up & down the street
12 swings @ 35#
12 deadlifts @ 35#
12 bicep curls @ 35#
12 sumo squats @ 35#
12 jump squats

Sunday – Rest

Workouts | Week of August 25

Monday – 2.5 mile run + 500 rep workout

10 exercises x 50 reps:

step-ups + knee
jump squats
plank shoulder taps
weighted sit-ups @ 15lb.
single leg glute bridges
jump lunges
skier swings @ 10lb.
push-ups
russian twists @ 15lb.
single leg “v-ups”

Tuesday – September Sizzler Pyramid Workout (25lb. KB/15lb. dumbbells) + 30 sets of stairs

Wednesday – 2.5 mile run + Firm & Perky Workout (10/15lb. dumbbells) + 75 step-ups + knee / 50 jump lunges / 25 bicep curls @ 15lb.

Thursday – 2.5 mile run + 2 x 5 min. Women’s Health workout videos (10/15lb. dumbbells)

Friday – Rest

Saturday – quick driveway WOD

4 rounds:

run up & down the street
25 swings @ 30#
20 walking @ 35# sandbag
15 sumo squats @ 30#
10 rows @ 35# sandbag
5 burpees

+ super legs // mountain climbers

Sunday – 3.75 mile run

Check out my 2014 Workout Diary for workout ideas & inspiration.

Snatches, Stairs & Savasana {Weekly Workouts}

August 17, 2014 by Hillary 2 Comments

It’s Monday! Last week was a bit rough, but it’s time to tackle this new week with enthusiasm!

On the docket: park run with with my college friend (who moved back into town yesterday!) // Dad visits // dinner with my foodie friend // blog project deadline // IIN coaching call // prepping for P’s b-day weekend and all the little things in between

Before I get ahead of myself, last week’s activity:

yoga

Insta love!

Workouts | Week of August 11

Monday – 75 min. vinyasa yoga class

Tuesday – run/walk (not timed nor measured)

Wednesday – Birthday Workout (3 rounds @ 15lb. dumbbells/25lb. kettlebell) + 25 extra kettlebell swings + 25 bicep curls + 25 sets of stairs

Thursday – Rest (sore from Wednesday!)

Friday – Firm & Perky Workout + Quick & Sweaty Arm Burner + 5-Minute Workout: Tone Your Butt & Thighs

quick, “last-minute” workout — better than nothing!

Saturday – 5 mile run

Sunday – 3.1 mile run + this kettlebell workout (3x) + 50 step-ups with knee + 50 jump squats

I am finally able to single-arm snatch my 25lb. kettlebell — it’s the little things!

* * *

Search Results for: weekly workouts

Workouts | Week of April 20

Have you worn New Balance sneakers?

Do you have any unique sunburn remedies?

Workouts | Week of March 9

Workouts | Week of March 16

Workouts | March 23

Workouts | March 30

Workouts | Week of February 9

Did you have a favorite workout last week?

Have you been to Asheville, NC? Recommendations?

Workouts | Week of December 22

Workouts | Week of October 20

Workouts | Week of October 27

How are you staying active this autumn?

Inviting you all to stretch with me next week!

Workouts | Week of October 6

Workouts | Week of October 13

What muscles tend to tighten up on you the most?

Prevention and/or care tips?

Workouts | Week of September 22

Do you exercise intuitively or stick to a plan?

Workouts | Week of September 15

Here’s to another sweaty September week!

Workouts | Week of August 18

Workouts | Week of August 25

Check out my 2014 Workout Diary for workout ideas & inspiration.

Insta love!

Workouts | Week of August 11

What’s on your fitness and/or life docket this week?

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