Workout Wednesday: July 11th – 17th

In addition to my daily, out-of-the-house intense workouts, I wanted to incorporate another active, but meditative activity into my daily routine. I decided I would start with a daily yoga video, but I knew I had to start small. I’m the kind of person who thinks they need to do everything all-in from the get-go. I was originally thinking that I would do like an hour of intense vinyasa flow yoga, but all I really wanted was something to wake me up and stretch me out a bit. I recognized my ways and decided to start with 20-30 minute long videos so I could develop the routine without getting burned out too quickly.

It worked out really well for this first week, if only because it gave me an excuse for owning not one, but two yoga mats. I liked the stretching (it’s something I rarely do), and I discovered a new love for yin yoga. I’m hoping to gain some flexibility as well as some added calmness to my day, whether it’s right after I wake up or right before I go to sleep.

Wednesday, July 11th

Yoga: https://youtu.be/CMLYrQOPG-Y

30 minutes “Around the World” on stationary bike

3×10 Squats | 3×10 RDLS | 3x10E Eccentric bicep curls

3×10 Hanging leg raises | 3x8E Palloff press | 3×10 Med ball slam

Thursday, July 12th

Yoga: https://youtu.be/AF9d2Icl4fA

30 minutes on Hills Plus on Stationary bike

3x10E One-arm heavy rows | 3x10E One-arm DB chest press

3×10 Leg abduction machine | 3×10 Leg adduction machine

3×10 Banded squats | 3×10 Straight-leg cable kickbacks | 3×10 Band pull apart/raise

Friday, July 13th (HAPPY FRIDAY THE 13TH!!)

Yoga: https://youtu.be/3SZ2xVnbcxY

30 minutes HIIT on the Arc trainer

3×10 Push-ups | 3×10 Weighted back extensions | 3x10E One-arm rows

3x10E Front/Side arm raises | 3x10E One-arm banded pull-down | 3×12 Straight-arm cable pull down

Saturday, July 14th

Yoga: https://youtu.be/-fac_iJ8Nw8

30 minutes “Around the World” on stationary bike

3×10 Squats | 3×10 RDLS | 3x10E Eccentric bicep curls

3×10 Hanging leg raises | 3x8E Palloff press | 3×10 Med ball slam

Sunday, July 15th

Yoga: https://youtu.be/pL1RWA_Qavs

30 minutes HIIT on the arc trainer

3x10E One-arm heavy rows | 3x10E One-arm DB chest press

3×10 Leg abduction machine | 3×10 Leg adduction machine

3×10 Banded squats | 3×10 Straight-leg cable kickbacks | 3×10 Band pull apart/raise

Monday, July 16th

Yoga: https://youtu.be/DYQHo7OboEM

30 minutes “Around the World” on stationary bike

3×10 Push-ups | 3×10 Weighted back extensions | 3x10E One-arm rows

3x10E Front/Side arm raises | 3x10E One-arm banded pull-down | 3×12 Straight-arm cable pull down

Tuesday, July 17th

Yoga: https://youtu.be/cwHu9PSNtKM

30 minutes HIIT on the arc trainer

3×10 Squats | 3×10 RDLS | 3x10E Eccentric bicep curls

3×10 Hanging leg raises | 3x8E Palloff press | 3×10 Med ball slam

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