Workouts

Sweat Log

This past week was a little bit slower than the previous week for my workouts. I worked a lot and was on my feet all day everyday, and as a result my workouts were not as intense because I was physically and emotionally exhausted.

Nevertheless I still gave it my all and hustled to break a sweat. Here is what I did:

Monday: ATO workout

I only had one hour to workout so I made the most of it! I did a full body workout that left me out of breath and sweating in about 45 minutes.

4 Sets total:

  • 10 calorie assault runner treadmill heavy carry (w/ 20lb dumbbells)
  • Barbell Romanian dead lifts x 25 reps
  • Resistance Band stairmaster climb x 5 mins
  • Plate overhead waling lunges x 30 reps

Tuesday: Red Rocks Amphitheater + Rise Nation class (Instructor)

I went to Red Rocks with a friend and did a cardio and resistance band! Even though we went at 7:30am it was warm and sunny out. This is what we did:

  • Warm up run (all the amphitheater stairs)
  • Resistance Band wide stance stair walks, band above knees (on the side stairs)
  • Banded amphitheater squat jumps
  • Stair run finisher (on the side stairs)

Wednesday: Rest Day

 

Thursday: 3mi run + Rise Nation class (Instructor)

 

Friday: ATO workout

HIIT workout:

  • Stairmaster intervals, 90 sec moderate pace, 30 sec 'sprint' x 30 minutes

Weight training: Shoulder workout

  • Barbell shoulder press x 12 reps for 3 sets
  • Dumbbell front raises superset with bent over dumbbell lateral raises x 12 reps for 3 sets
  • Prone incline dumbbell flyes superset with resistance band rear deltoid flyes x 10-12 reps for 3 sets
  • Single arm cable lateral raises x 10 reps superset with kettlebell upright rows x12 reps for 3 sets

Saturday: Rest Day

 

Sunday: 3mi run

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