EVERYDAY: WORKOUT WEDNESDAY
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
3 rounds/15 reps each. Finish all rounds & reps for each PAIR of movements before moving to the next pair of movements.
Squat press w/ 20lb. med ball
Balance ball sit ups
Kettlebell swings (American) 30lb
Bosu push ups
Toe touch sit ups with med ball
Row weight machine 50+lbs
Finish with same treadmill interval as warm up.
Happy Hump Day!