Workout Shake-Up

These next three weeks of workouts include total body compound movements that have consistently left me sore. I took a week off when I went home for a few days and my body paid for the absence. Though it was a struggle some days to move, it was the good kind of pain — I realize I probably sound crazy.

For this cycle, I’m strength training three times a week with a few minutes on the bike, as well as running and (in theory) working through some yoga sequences three days a week. While my morning workouts continue to be consistent, I find it difficult to wake up with enough time to fit in my yoga and just end up running. Yay for cardio, but also, I could use the yoga. Awake and alert me understands this. Sleepy Caitlin does not.

I’ve returned to circuit training, performing three moves consecutively, four sets of twelve reps, four total circuits. In between sets, I rest for about 45 seconds and a minute between circuits. Such exercises include squats with lateral raises, curtsy lunge step-ups, skull crusher chest flies, jumping squat chest throws, and more. In total, these workouts take about 45-60 minutes. I’m quite proud of myself on this routine because I hit each muscle group multiple times a workout.

Maybe because I’m organized or perhaps because I’m enthusiastic about exercise planning, but I’ve already written out my next two three-week cycles of workouts, which I’ll be sure to share. Next week, I’ll share Day One of my strength training routine for the week. Consider this a teaser.

Get moving!

Weekly Workouts

I find that pre-planning my workouts make for more efficient, butt-kicking exercise. I don’t dramatically change everything up every week, but I do switch things around to keep my body guessing. Making something up in advance, helps keep you motivated and present. Exercise is all about routine because once you get to that point, it sticks, and it’s hard to live without it!

Day One started on Sunday with a run. I haven’t gone four miles in awhile, but it felt wonderful. I finished with a cool-down one mile walk.

Day Two is strength training day one, including chest and triceps, biceps and shoulders, and core- ALWAYS core. Three exercises for each muscle group, five sets of eight reps a piece, means I’m lifting heavy!

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Day Three (two for strength training) is all about the legs, back, and core. Same set-up with that first day of strength training, heavy lifting five sets of eight reps. For legs in particular, I like the combination of heavy compound movements with fast-paced plyometrics. Jumping lunges are pretty close to death.

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Day Four is another run, this time with some time and speed intervals tossed within. It keeps my heart rate up without allowing my body to fall into a steady-state rhythm. After I finish, I like to do some Yoga, whether it’s just planking or getting into a full sequence, depending on time.

Day Five is more strength training focused on chest, triceps, biceps, shoulders, and core. This time, I’m lifting lighter weights at three sets of twelve reps, which helps build my endurance.

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Here we go at Day Six! Legs, back, and core get the three sets of twelve reps endurance treatment.

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Though strength training is the focus four out of six days of exercise, I do usually finish up my workouts with at least 15/20 minutes of cardio. Lately, I’ve been completing a super sweaty and crushing ride on a spin bike, which I much prefer to the other types of stationary cycles. I’ll occasionally spend a few minutes on the elliptical or treadmill amping up those intervals. On days where I don’t have a lot of time, it’s all about jump roping and battle roping.

The seventh day is always built for rest! You don’t have to workout six times a week to be healthy, I just happen to need it for my wellbeing. Rest is always important!