After our miscarriage, my workouts were also a bit all over the place but now that I’m back in a decent workout routine, I really hope to make this a monthly series as I originally intended. So we’re back in action today!
Today’s blog post breaks down last week’s workouts beginning on Saturday. It was a mix of home, gym and boot camp workouts, as well as two rest days.
Week of Workouts (April 2017)
Saturday: Upper Body Strength
- 20 Minutes Cardio (Elliptical + Treadmill Incline Walking)
- Everything One Minute Upper Body Workout
- Nike Training Club 12 Minute Arms & Abs Workout
This was a much longer workout than usual since I had 75 minutes to work through everything, as I was waiting for Ryan to complete a long yoga class at our local gym. With so much time on my hands, I cycled through a cardio warm up followed by upper body strength training and some stretching to round everything out.
Sunday: Rest Day
I almost always take Sundays completely off from any workout. It’s my recharge day for sure!
Monday: HIIT Treadmill Workout
Since Chase was sick on Sunday and Monday, I wanted to sneak in a quick workout while he was napping but didn’t want it to bleed into my work time too much since I was counting on his naptime to hit a few blog-related deadlines. My go-to 25 minute HIIT treadmill workout was the perfect solution. Fast and sweaty and done in no time at all!
Later that evening, once Chase was in bed, I went through a quick 15-minute deep stretch yoga video which felt great at the end of a long day.
Tuesday: BBC Leg Workout
- Burn Boot Camp Leg Strength Workout
Last Tuesday’s workout was a heavy-lifting leg day workout at Burn Boot Camp. Even though leg workouts are never my favorite, I loved this one because of the heavy weights. I feel like a lot of the BBC workouts have been cardio-heavy lately and I missed lifting heavy! To complete this workout, we went through three rounds of five different exercises and were encouraged to select dumbbells that caused us to need a break before the allotted time was up. In between each round, we ran outside for approximately two minutes.
Warm up: Cycle through two 30-second rounds of alternating lunges, bodyweight squats, butt kickers and speed skaters
Finisher: Three minutes of green bays with burpees, tuck jumps and side shuffles mixed in
Wednesday: BBC Pyramid Workout
- Burn Boot Camp Total Body + Cardio Pyramid Workout
I LOVE pyramid workouts so much! I almost opted out of a boot camp workout on Wednesday in favor of a solo session but when I saw a pyramid workout on the agenda, I knew it had to happen!
To complete this workout, begin at the bottom of the pyramid and complete 25 reps of 5 different exercises. Progress to the next row of four exercises and complete 30 reps of each! Continue progressing until you get to the very top of the pyramid and end with 50 reps of kettlebell swings.
To add an extra element of cardio, do a 30-second sprint after the first round, followed by a one-minute sprint after the second round, adding 30 seconds to your sprint (or push-pace) in between rounds.
Thursday: BBC Total Volume Workout
- Burn Boot Camp Commit To Fit Total Volume Workout
This workout was such a killer! It is definitely a total body workout with elements of strength, cardio and core. To complete the workout, we went through three reps of each exercise in the first trio, increasing our reps by 3 until 8 minutes was up. Round two looked similar but included sprints. If you’d like to duplicate this workout at home, add a 30-second sprint for each rep noted in the second trio of exercises. The third round looked like round one but with the final three exercises you see in the third box. My shoulders were on fire at the end of this workout and I was seriously huffing and puffing my way through this one!
Friday: Rest Day
I thought I might complete a bodyweight travel workout on the beach during our vacation to the Outer Banks on Friday but truthfully I felt like my body wanted a rest day after Thursday’s crusher! I opted for a day totally off from exercise instead and it was perfect.
Questions of the Day
- How many rest days do you usually take every week?
- Are your rest days the same every week?
I typically take one to two rest days every week. Lately it’s been more like a solid two rest days a week! Sunday is almost always a complete rest day for me and another rest day usually pops up randomly every week.