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
