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
- Naptime Workout: 25 Minute HIIT Treadmill Workout
- 15-Minute Evening Deep Stretch Yoga
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.
Thanks for sharing this!! I’ve recently gotten into workout classes at the local YMCA. Oh my, my favorite is Pure Resistance (formerly known as Total Strength) and it’s intense!! I’ve been really challenging myself with heavier weights, and I am sore pretty much every day now haha 🙂
Have you ever done BodyPump? Is it similar? One of my girlfriends loved the Y’s Total Strength class!
Hi! I’ve never done BodyPump! But I’m curious… Where do they offer that? I’ll have to look into it!!
I haven’t seen it in the LKN area but I used to take it at the Y all the time in Florida. It’s the best!!
Juliette | Namastay Traveling says
I love seeing people’s daily workouts, but I have so many questions on how they plan their weekly workouts when dealing with soreness and balancing cardio and strength! Thanks for sharing the big picture and helping me create my own plan! Your workouts kick butt, as always.
Christina @ montessoriishmom.com says
I love seeing these full week recaps! I usually take two rest days (one week day and one weekend day)…but this week we’re having some sleep issues and it may be more. I’m just too tired and think long walks with the stroller will have to suffice for a few days.
I love your workout posts, feels like a throwback! I always take two rest days; one on Saturday for family time and recharge, and another when I just need to rest. That’s day can change every week.
Same! Sundays are pretty much a guaranteed rest day and another week day almost always pops up for rest as well! 🙂
Patricia @Sweet And Strong says
I love these posts, I’m always looking for new workout ideas. I feel so lucky that I really enjoy cardio AND strength training, but it definitely does depend on my mood. As for rest days, I like doing yoga, some stretching, or going for a walk on Sunday to reset.
Heather @ Polyglot Jot says
I always like these types of posts too! My rest days usually fall during one or two weekdays because I tend to have more energy and time on the weekends to get in some nice longer workouts or strength training sessions!
My gym is basically all classes which I LOVE! I typically take Sunday off and then one random week day. For the last couple of weeks it has been Wednesday but usually depends on what I have going on for the week. I like knowing in my mind 2 is my max so I can actually enjoy them and not feel guilty about taking a rest day.
Carrie this fit chick says
Love your workot styles!! Quick, muscle focused and intense! I usually take 2 rest days and pretty much always on saturday and sunday!
Lynn @thenotdeadyetblog says
I usually take both Saturday and Sunday off, unless I don’t have my kids, but I consider “off” to be no scheduled workout with a goal in mind. I still walk a lot, play with my kids, swim with my kids, etc. I struggle with “rest” days because I’m not sure exactly what they’re supposed to be. I can’t imagine sitting all day is good for you, so maybe just active rest?
Kelli @ Hungry Hobby says
This looks like a great week! My shoulder has been bothering me so I might try that leg workout!
Grace Jemison says
Thanks for sharing this, I always love seeing a full view of people’s workouts over a week.
Quick question: What is a Power Plank?
To do a power plank you’ll begin in a plank position, with your shoulders over your wrists, your core braced and your feet together. Jump your feet out wide and then back again while upper body remains in place. Here’s a picture tutorial which might make it easier to understand -> https://www.pbfingers.com/weighted-core-workout/ They can also be called plank jacks!
Fiona @ Get Fit Fiona says
I love hearing about other people’s workouts. I usually aim for 4 or 5 workouts per week. The last few weeks or so have been a bit hit or miss since I’m on break between semesters. Hopefully once classes start up for the spring semester next week I’ll have a more consistent schedule so I can plan trips to the gym better.
How many rest days do you usually take every week?
Are your rest days the same every week?
I usually take one rest day per week and one “workout” day is typically a slower yoga class. So I would say that I have about 5 tougher workouts each week. My rest days are definitely not the same every week. I like giving myself the flexibility to take the time off when my body needs it or when something unexpected pops up on my calendar during a time that I had planned to work out. I love posts like this – thanks for sharing!
Stephanie Prause says
I try to be consistent with the rest days, but with a 10-month-old I have to be flexible. Generally I strive for 2 rest days a week, with no more than 3 -4 days working out in a row. I find that works best for my body and energy level.
Love this type of post! I think it’s fun seeing how other people workout and what their routines are 🙂 I always take Sundays as a rest day too, but normally workout every other day of the week. Although, sometimes, every couple weeks or so, things come up and I’ll take another rest day if need be (it normally seems to be Friday that that happens!)
Sarah @ Sweet Miles says
Love the look of the pyramid workout!! You are so creative when making up your workouts!
Your post inspired me. I’ve been taking a break for a long time I have to start again. Do you share the results with us ?
Teresa @ SweettandahoneyB says
Stopped by the blog to search for a good leg day workout for tonight – and sure enough, today’s post was about your workouts this week. Definitely trying the BBC leg strength workout tonight. Thank you for sharing!
I typically take 2 rest days. One is a complete rest day, the other day is more of an active rest day. I teach irish dance so I am moving around with my dancers for a few hours but I don’t run or go to the gym on those days (Tuesdays). My complete rest day I switch up based on my schedule that week.
Perfect timing! Hope you like the workout, Teresa!! 🙂
jordan @ dancing for donuts says
i used to take one or no rest days at all because my schedule was so different (and i was basically an athlete for a living!) but now i definitely take two. i think it’s important to prioritize and sometimes i just need to get other things done, or want to see my friends! i’ve been super into switching up my workouts daily too and taking classes/lifting weights – i used to only do the same cardio routine everyday and it’s SO much better switching it up everyday!
Love these posts. You’ve created some great workouts on your site and it’s nice to go back to refresh some of them. Do you have a treadmill in your house? That’s amazing! I’m envious of how you have BBC – I’d love to join something like that, but the workout studio memberships in L.A. are so expensive, so to the gym I go… 🙂
Ashley @ A Lady Goes West says
That’s so cool that Burn Boot Camp mixes it up for you targeting different things. I always take at least one full rest day (like you, it is usually Sunday), and sometimes Saturday off too. Great workout!
I had to come back and comment about the leg workout. I just finished it and feel like death and a badass with a suddenly amazing butt all at the same time. Ha! I will for sure be doing this one again. I didn’t get bored, time flew by, and they all happen to be the leg exercises I actually enjoy. Thanks for continuing to have amazing workouts!
Justine Miller says
I’ve been searching for a new unique workout and this one caught my eye- I can’t wait to try it tomorrow! My only question is how to do a volley tip? I haven’t heard of it before and can’t find any descriptions online, thank you so much!