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
