Last week’s workouts were a little heavy on strength training but also included yoga, a sweaty incline walking workout and two rest days. If you’re curious about a particular workout, I’ve included detailed descriptions of the workouts below the images. If anything is confusing, please let me know and I’ll definitely clarify.
Week of Workouts
Monday: Biceps / Triceps / Shoulders Strength Workout + Gentle Yoga
I love it when Burn Boot Camp begins the week with with an upper body strength workout. I’m rarely in the mood for intense cardio after the weekend so I was pumped when I showed up at the gym and a biceps/triceps/shoulder workout was on the agenda. To complete this workout, we began with a quick warm up that included three exercises (jumping jacks, walkouts, triceps pushups) that we performed for 30 seconds each for three rounds. The “meat” of the workout (detailed above) was my favorite kind of workout and incorporated biceps, triceps and shoulder strength exercises. We were encouraged to lift heavy and if breaks were needed during each one-minute stretch, we shook out our arms for a second and got right back in it. I had to miss the finisher of this workout so it was a shorter-than-usual BBC day for me!
I actually also ended up taking a yoga class on Monday evening. It’s been a while since I’ve taken yoga and my body needed it. The Monday evening class I love doesn’t feel at all like a workout (I don’t even sweat) and it’s more like a deep stretch class. It felt amazing!
Tuesday: Rest (3 Mile Walk)
I took an unplanned rest day from the gym on Tuesday because I wanted to soak up a bit of fall fun with Chase and took him to a local farm for a mother-son morning date. I ended up getting some activity in at the end of the day when Ryan, Chase, Sadie and I went for a three-mile walk around the neighborhood before dinner.
Wednesday: Leg Day
Wednesday’s Burn Boot Camp workout was a doozy! For some reason, BBC skipped traditional leg strength workouts for two weeks so I was more than ready for a lower body challenge by the time Wednesday rolled around. To complete the workout, we got into groups of 6 and the first person was the counter. Once person one finished 50 pick-ups, the whole group rotated. After everyone completed one full round of each exercise, we headed outside to complete weighted walking lunges up a hill. Phew!
Thursday: Strength Training Together Class
I had plans to meet up with my friend Jess for a Strength Training Together workout at the gym on Thursday morning. The class is similar to BodyPump in that it works a specific muscle group for the duration of one song before moving onto the next, so I just took it a little easier on the tracks that targeted my glutes, hamstrings and quads since I worked my legs the day before. This wasn’t hard to do because one of the songs didn’t require any weights for legs and was more of a bodyweight leg track so it wasn’t as challenging as usual. I’m really enjoying Strength Training Together classes and have been trying to incorporate at least one into my weekly workouts when timing works out well. The class is so different than boot camp workouts or the circuits I put together for myself and I love the variety it adds to my workouts.
Friday: Total Body Circuit
I had a bit of a fail and didn’t look at the BBC programming before I showed up at the gym on Friday. After a total body strength workout on Thursday, another total body strength workout wasn’t ideal for me on Friday but it was quite different than Thursday’s workout and my body didn’t feel too fatigued, so I stayed and just modified a couple of the exercises. To complete the workout we spent two minutes on each of the six exercises in the circuit before completing another round. It wasn’t my favorite workout – truthfully I don’t like it when we have to do a single exercise for more than 60-90 seconds because I get bored and burned out – but it felt good to sweat first thing in the morning and begin my day on an active note. The finisher of this workout included 100 V-Ups. Abs on fiiiire!
Saturday: Incline Walking Workout
After a rather strength-heavy week of workouts, I just wanted to walk it out on the treadmill on Saturday morning, so that’s exactly what I did! I paired a 30-minute incline walking workout with 10 minutes of stretching while I waited for Ryan to finish up his workout on Saturday morning.
Sunday: Rest
Sunday was the definition of a complete rest day. It was chilly and dreary in Charlotte so we spent most of the day inside, cuddled up at home which suited me just fine. Sundays are almost always a rest day around here and yesterday felt like a particularly rejuvenating day away from the gym.
Question of the Day
What did your week of workouts look like last week? What was your favorite workout of the week last week?
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I’m not sure why, but lately I’ve had a deep love for walking workouts. With an incline, I work up a sweat and really work my legs. My hamstrings and glutes are noticeably more toned!
Love these posts. I actually just did one of the burn bootcamp workouts today you posted in insta stories, I LOVE them. I wish I had a similar gym here. And yesterday was the perfect day for a rest day as it was rainy here too, but I had plans to do a CycleBar Breast Cancer Donation Ride. I love a good spin class, so it was fun and put me in a good mood on a dreary day.
I love these posts, they always give me new workout ideas. I just wrapped up my hell week workouts for Orangetheory, so they have pretty much been all my workouts for the last week.
I’ve been seeing a TON of posts about OrangeTheory’s Hell Week. Sounds intense… and awesome!
Strength training is always my favorite way to start a week too…I”m just not ready for that HIIT so early in the week! I also like to do some yoga in the evenings even if I did some workout in the morning, I almost think it’s the perfect balance and helps me not feel as sore the next morning! This is a reminder to get me back in that routine. Have an awesome week, Julie@
Wow! It’s a very hard and intense week. I try to train hard 3 times a week, but not everyday as my musculs also demand a rest.
This has probably been explained before, but was is the advantage of walking a high incline @ 4mph straight (steady state) versus fluctuating the inclines to include levels/paces lower than the highest? I’ve been walking about 4-5 days/week at 3.5-4mph at a moderate incline for an hour and am looking to loose weight. Thanks!
Hey Nicole! Steady state cardio is good for a low and slow calorie burn, if I’m not mistaken, and fluctuating inclines and paces will allow your heart to rise and fall, which is good for your cardiovascular health and well as burning fat if you incorporate HIIT intervals. Weight loss is a basic math of you must burn more calories than you consume, but eating too few calories will stall your metabolism and can cause other health ailments. Julie’s blog is an awesome resource for topics such as these, so you’re in the right spot!
I’ve never tried an incline workout on the treadmill so will definitely save yours to try out! Thanks for sharing!
Where are those leggings in your first picture from?!
Fabletics! They’re AMAZING! They’re the high-waisted Lisette leggings and I orderd them in “short” so they’re a little cropped.
Thanks for the workout inspo…I really need to get back into evening yoga. I have trouble falling asleep at night and it’s such a good way to exhaust my body and relax the mind.
This blog series reminds me of your “top posts of the month” series! I’d love to see that brought back if it’s something you’re interested in!
So funny! I actually had someone complain about that being redundant so I took it away. Maybe I’ll do a quarterly roundup of top posts or something in 2018. I’ll definitely share the top posts of the year in December though!! Thanks for the feedback — I actually loved compiling those posts!
Yeah I thought they were great to read some of your older posts that I missed! I’m sure others liked them too!
I love a good incline walk!!! Looks like a great week of workouts! 🙂 xoxo
I’m coming back from being down for the count with mono so my workouts last week were a bit on the lighter side with a short run, light strength workout, and then a LOT of yoga. I just started yoga teacher training last week, so yoga is definitely going to make up the most of my workouts and I am NOT complaining! love it!
Whew, what a week of workouts! That’s awesome! I had a heavy workout week last week too, but it was great. I’m definitely feeling the soreness today, which is why today is my day of rest. #blessed I just posted my weekly workouts on my blog too today, but I’d say my favorite was working out at the Lincoln Memorial on Wednesday morning with November Project DC! It was so much fun. I can’t wait for this week!
My gym has a Body Pump-esque class too and it’s always my favorite!
My favorite workout last week, was running a 4 mile run with my mom! She is usually a 1-2 mile runner, but these past couple months, I’ve been training her for a half marathon! It was such a joy to pace her for a four mile training run!
That’s so awesome that you and your mom run together!!
My workouts usually rotate between Piyo, spin and group power because that’s what’s available at my gym. I’m with you on the second leg track in group power, I liked the last round better!
Lot’s of lifting last week and one random 6 mile run! It was a good mix! However, I’m really feeling it now!
You are killing it! I love the Boot Camp workout! I might have to add that in this week.
I tried the walking incline treadmill workout this morning for my cardio. It was a nice change. I’ve done a few of your treadmill interval workouts and really like them. Thanks so much!
You had such a great week of workouts!
I love the idea of incorporating incline walking..my morning and evening walks with my little Kimber have become the highlight of my day 😉
My week consisted of lots of lifting weights and deciding I am ready to start liftng heavier again after taking a much needed break from feeling sore all the time!
Great tips!
Courtney Bentley || http://www.courtneyvioletbentley.com