Workout Wednesday: July 18th – 24th

This was a big week for changing my strength training plan. I was excited to develop a new plan from my own history with weight lifting and all of the videos I’ve been watching on YouTube and Instagram.

I tried to consistently continue the yoga and stretching, and I did miss one day. Missing one day does not mean I should write it off forever. This is something I need to keep reminding myself. I’m hoping to morph this new yoga thing into a mindfulness and meditative practice. Once I can take it seriously, this is what I plan to do.

Wednesday, July 18th

Yoga: https://youtu.be/SoymL3XAHWk

30 minutes Around the World on the 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

Thursday, July 19th

Yoga: https://youtu.be/YCEtPI3dk2U

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

Friday, July 20th

Yoga: https://youtu.be/-fac_iJ8Nw8

30 minutes Hills Plus on the stationary bike

Overhead press 3×8 | Bicep thing 3×10 | Chest flies 3×10

Bar lunge with pulse 3x30E | Dead lifts 3×10 | Foot raised push-up 3×8

Lunge front hop 3x10E | Wrist curls with KB 3x10E

Saturday, July 21st

Yoga: https://youtu.be/RttVsGmQjIA

30 minutes HIIT on the arc trainer

Chest press bar 4×10 | Plate overhead lunge to step up 3x8E | Weighted jump squats 3×10

Med ball throw 4×12 | Single arm elevated push up 4×6

Cable machine: Rear delt pull slight bend 3×8 | Tricep extension 3×8

Hip thrusts with hip circle 3x(10-5-5)

Sunday, July 22nd

Yoga: https://youtu.be/RCwWLDRPaSk

30 minutes Around the World on the stationary bike

Bulgarian squat with hop to SL RDL 3×6 | Smith machine side sumo squat 3×8 | Bent-over row pronated and supinated with bar 3x8E

RDL to jumping sumo squat KB 3×10 | Tricep bench push-off 3×10 | Cable machine rear dealt 3x10E

Banded sumo squat pulse to jump 3×10

Monday, July 23rd 

30 minutes HIIT on the arc trainer

Overhead press 3×8 | Bicep thing 3×10 | Chest flies 3×10

Bar lunge with pulse 3x30E | Dead lifts 3×10 | Foot raised push-up 3×8

Lunge front hop 3x10E | Wrist curls with KB 3x10E

Tuesday, July 24th

Yoga: https://youtu.be/0eyCGoFe0Nk

30 minutes Hills Plus on the stationary bike

Chest press bar 4×10 | Plate overhead lunge to step up 3x8E | Weighted jump squats 3×10

Med ball throw 4×12 | Single arm elevated push up 4×6

Cable machine: Rear delt pull slight bend 3×8 | Tricep extension 3×8

Hip thrusts with hip circle 3x(10-5-5)

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