EVERYDAY: WORKOUT WEDNESDAY

EVERYDAY: WORKOUT WEDNESDAY

May 24, 2017

 

As a former athlete & coach I really, really enjoy being a part of a team.  Any gym or class that gives me that team-like feeling with the added benefit of competition is right up my alley.  For my Atlanta peeps some of my favorites are: Crossfit South Cobb, Orangetheory Smyrna, Flywheel Midtown, X3 Sports West Midtown.  Add in a trainer/coach that pushes me to my limits and I'm sold.  Recently, though, I've been in a season of life where I have to make do with what I can do gym-wise.  My husband travels most days so it's imperative that the gym have childcare and I can't make it to early morning classes or bootcamps unless he is in town (anyone know a babysitter that will come to my house at 4:45a.m.?  Me neither).  Enter the ever convenient and life saving YMCA.  Sam just loves going to play in their play center which gives me time to get a great workout (and maybe just hang out by myself at the pool for a few minutes).  I haven't found a class that I love there so I end up having to workout on my own a lot (an athlete's worst nightmare).  But I am enjoying planning out my workouts and focusing on the things I want to improve.  Thanks to decades of training I've got plenty of workouts up my sleeve.

 

Fitness has always been a priority for me so I thought I'd start doing a Workout Wednesday post to share my everyday fitness routines with you.  I've posted a little 40 minute full body workout I like to do on my cardio/full body days.  You can adjust the weight to fit your needs but I've listed what I use below.

 

Start with 10 minute treadmill warm up:

30 sec - 3.5mph

1 min - 5.0mph

30 sec - 4.0mph

3 min - 6.0mph

1 min - 4.0mph

2 min - 7.0mph

1 min - 3.5mph

 

Main Workout:

3 rounds/15 reps each.  Finish all rounds & reps for each PAIR of movements before moving to the next pair of movements.

 

1

Squat press w/ 20lb. med ball

Balance ball sit ups

 

2

Kettlebell swings (American) 30lb 

Bosu push ups

 

3

Box jumps

Toe touch sit ups with med ball

 

4

Row weight machine 50+lbs

Jumping lunges

 

Finish with same treadmill interval as warm up.  

 

Happy Hump Day!

 

Talk soon,

 

Casey

 

 

 

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