Workout Wednesday | September 12th – October 2nd

It’s been a wild ride these past couple weeks. I’m currently in a completely different and new position in the world and in life. Honestly, working out has been keeping me calmer and less stressed out.

Carving out time to break a sweat is a fun problem to solve and a calming presence.

Happy Halloween, everyone!

Wednesday, September 12th

30 min Around the world stationary bike

Bent-over plate row 4×10 | Lateral raises 4×10 | Bent-over pronated and supinated bar row 4x8E

Overhead cable pull to chest (cable stretcher) 4×10 | Kayak row on cables 4x8E | Kettle bell swing 4×10

One-arm rear delt pull 4×10 | Burpee push-up to lateral jump 3×10

Thursday, September 13th

30 min HIIT arc trainer

One-armed bent-over row 4×10 | Bicep curl to overhead press 4×8 | Squat to upright row 4×10

Weighted push-up 4×6 | Box jump to reverse lunge 4×8 | RDL with hop to squat 4×8

Hip thrusts with circle 3×10/5/5

Friday, September 14th

30 min Hills Plus stationary bike

Squats with pulse 4×8 | Alternating bicep curls 4x10E | One arm overhead press 4x6E

One-arm cable pull down 4×8 | Face pull to lunge 4x6E | Slow tricep push-up on box 4×10

Push up to overhead press 3×10

Saturday, September 15th

30 min HIIT arc trainer

Bent-over plate row 4×10 | Lateral raises 4×10 | Bent-over pronated and supinated bar row 4x8E

Overhead cable pull to chest (cable stretcher) 4×10 | Kayak row on cables 4x8E | Kettle bell swing 4×10

One-arm rear delt pull 4×10 | Burpee push-up to lateral jump 3×10

Sunday, September 16th

30 min Around the world stationary bike

One-armed bent-over row 4×10 | Bicep curl to overhead press 4×8 | Squat to upright row 4×10

Weighted push-up 4×6 | Box jump to reverse lunge 4×8 | RDL with hop to squat 4×8

Hip thrusts with circle 3×10/5/5

Monday, September 17th

30 min HIIT arc trainer

Squats with pulse 4×8 | Alternating bicep curls 4x10E | One arm overhead press 4x6E

One-arm cable pull down 4×8 | Face pull to lunge 4x6E | Slow tricep push-up on box 4×10

Push up to overhead press 3×10

Tuesday, September 18th

Wednesday, September 19th

6x1000m erg

DB Chest press 4×10 | Lateral raise 4×10 | Overhead tricep press 4×10

Banded pull 4×10 | Push up with hip band 4×8 | Banded jump squat 4×10

Thursday, September 20th

30 min steady state incline walk/run

DB Overhead press 4x8E | SL DB RDL 4x10E | Band pull apart 4×10

Lunge to hop 4x10E | Wrist curl 4x8E | Around the world 4×10

Friday, September 21st

Erg 1″ on 1″ off

Bent over row 4x10E | Wide bicep curl 4×10 | Upright row 4×10

Step up 4x10E | Leg elevated push up 4×10 | Tricep push up 4×8

Saturday, September 22nd

Treadmill incline walk/run

DB Chest press 4×10 | Lateral raise 4×10 | Overhead tricep press 4×10

Banded pull 4×10 | Push up with hip band 4×8 | Banded jump squat 4×10

Sunday, September 23rd

30 min steady state stationary bike

DB Overhead press 4x8E | SL DB RDL 4x10E | Band pull apart 4×10

Lunge to hop 4x10E | Wrist curl 4x8E | Around the world 4×10

Monday, September 24th

30 min erg

Bent over row 4x10E | Wide bicep curl 4×10 | Upright row 4×10

Step up 4x10E | Leg elevated push up 4×10 | Tricep push up 4×8

Tuesday, September 25th

30 min steady state run

DB Chest press 4×10 | Lateral raise 4×10 | Overhead tricep press 4×10

Banded pull 4×10 | Push up with hip band 4×8 | Banded jump squat 4×10

Wednesday, September 26th

30 min bike interval

DB Overhead press 4x8E | SL DB RDL 4x10E | Band pull apart 4×10

Lunge to hop 4x10E | Wrist curl 4x8E | Around the world 4×10

Thursday, September 27th

12x500m erg

Bent over row 4x10E | Wide bicep curl 4×10 | Upright row 4×10

Step up 4x10E | Leg elevated push up 4×10 | Tricep push up 4×8

Friday, September 28th

10 min run

10 min push up variations

Saturday, September 29th

30 min HIIT arc trainer

Squats with pulse 4×8 | Alternating bicep curls 4x10E | One arm overhead press 4x6E

One-arm cable pull down 4×8 | Face pull to lunge 4x6E | Slow tricep push-up on box 4×10

Push up to overhead press 3×10

Sunday, September 30th

30 min intervals stationary bike

Bent-over plate row 4×10 | Lateral raises 4×10 | Bent-over pronated and supinated bar row 4x8E

Overhead cable pull to chest (cable stretcher) 4×10 | Kayak row on cables 4x8E | Kettle bell swing 4×10

One-arm rear delt pull 4×10 | Burpee push-up to lateral jump 3×10

Monday, October 1st

30 min HIIT arc trainer

One-armed bent-over row 4×10 | Bicep curl to overhead press 4×8 | Squat to upright row 4×10

Weighted push-up 4×6 | Box jump to reverse lunge 4×8 | RDL with hop to squat 4×8

Hip thrusts with circle 3×10/5/5

Tuesday, October 2nd

9″on1″off erg

DB Chest press 4×10 | Lateral raise 4×10 | Overhead tricep press 4×10

Banded pull 4×10 | Push up with hip band 4×8 | Banded jump squat 4×10

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