I’ve got not one, not two, but three weeks of workouts for you.
I like to maintain a workout dairy for my own personal accountability, but I hope these posts provide you with inspiration for your own exercise regime, too.
Since injuring my knee (over two years ago), I would classify my style of fitness as “intuitive exercise.” Most of the time, this feels good – as I listen to my body’s request for rest, and level of intensity for each workout. For example, some days I do not want to do any plyometic/high-impact/jumping movements, so I will opt for a basic yet challenging workout. Other days, I crave all the cardio – a run, then a hike, and then a few thousand additional steps running errands.
There are occasions when intuitive exercise does not feel as great. These are usually the days when I don’t feel ascomfortable in my own skin, and I ask myself why I haven’t signed up for a gym membership yet. My thoughts tell me that if I worked out at a gym, I would kick things up a notch with increased interval training and a variety of classes to mix up my routine. Intensity and variety are the golden ticket to a fit physique, right? Or should I just be satisfied with my home workout efforts. Oh, rainy day Sunday thoughts…
Workouts | Week of January 19
Monday – Arms & Abs Superset Workout + 30 KB swings
Tuesday – 60-minute yoga class/Rest
Wednesday – 20-minute Tabata Kettlebell Workout (25lb.) + 5 x 12 burpees
Thursday – Rest
Friday – Dumbbell Chipper Workout + 5-minute Total Body Workout (2x)
Saturday – 5 mile run + this kettlebell workout (2x)
Sunday – 3 mile run + 20 step-ups / 20 lunges / 10 jump squats (3x) + 10 sets of stairs + 3.25 mile hike
Workouts | Week of January 26
Monday – Rest
Tuesday – 60-minute yoga class / Dumbbell Superset Workout (15lb. dumbbells) with 20 KB swings (25lb.) + 10 burpees between each set / Winter Shape-Up Workout #2 (video version)
Wednesday – 60 min. Spin + Strength class at the WREC + 10 min. step machine
Thursday – Rest
Friday – 30 min. walk/Rest
Saturday – 3 mile hike/Rest
Sunday – 4 mile run
Workouts | Week of February 2
Monday – Rest
Tuesday – 400 Reps for Time Workout (+ 40 weighted step-ups) + 20 sets of stairs + 3 sets of 10 reps: chest press / bicep curls / front raises / rows
14,600+ step daily total
Wednesday – 20-minute Tabata Kettlebell Workout + 5 x 12 spinal roll-ups + 5-minute leg workout
Thursday – Dumbbell Superset Workout (10/15lb.) + this workout (2x)
Friday – 60-minute yoga class/Rest
Saturday – 3.25 mile run + 15 sets of stairs
Sunday – No Equipment Plyo Workout + Dirty 30 Dumbbell Workout