Wednesday, May 2, 2018

On Wednesdays, I typically work from my home office, which gives me some scheduling flexibility. I was originally planning a lifting workout today, but the weather is absolutely gorgeous (sunny and temperatures in the 80s), so I decided to do a 2-part workout today instead:

Morning Workout – Cardio

I did 45 minutes of cardio outside, starting with a 5 minute warmup, then moved into the following sprint pyramid:

0:10 – Jog
0:10 – Sprint
0:10 – Walk

0:20 – Jog
0:20 – Sprint
0:20 – Walk

0:30 – Jog
0:30 – Sprint
0:30 – Walk

0:40 – Jog
0:40 – Sprint
0:40 – Walk

0:50 – Jog
0:50 – Sprint
0:50 – Walk

1:00 – Jog
1:00 – Sprint
1:00 – Walk

0:50 – Jog
0:50 – Sprint
0:50 – Walk

0:40 – Jog
0:40 – Sprint
0:40 – Walk

0:30 – Jog
0:30 – Sprint
0:30 – Walk

0:20 – Jog
0:20 – Sprint
0:20 – Walk

0:10 – Jog
0:10 – Sprint
0:10 – Walk

I kept running until my timer reached 25 minutes. I finished with a cool-down walk for another 20 minutes. It may just be the heat, but I was gassed after that sprint pyramid. It felt great to get some sunshine and some sweat outside finally, though!

Evening Workout

Circuit 1 (3 times):
15 – Light Shoulder Press
10 – Bench press
60 – Jumping Jacks

Circuit 2 (3 times):
10 – Bicep curls
10 – Tricep Kickbacks or dips
10 – Burpees

Circuit 3 (3 times):
10 – Flyes
10 – Reverse flyes
60 – Up and out jacks

Circuit 4 (3 times):
15 – Light wt. side lateral raises
15 – Light wt. upright rows
15 (each side) – LR boxing punches alternating sides

When it comes to my workouts and planning, I can’t claim to be an original (or to even have any idea what I’m doing). I borrow heavily from other trainers and bloggers, so even if a workout isn’t copied from them directly, I can say that each of the following has heavily influenced my frame of mind and workout style:

• Lauren Gleisberg (https://www.laurengleisberg.com). I follow her blog and have bought virtually all of her workout programs.
• MindPump (https://www.mindpumpmedia.com). I highly recommend checking out their podcast for tons of fitness and healthy lifestyle information.
• Fitness Blender (https://www.fitnessblender.com). Tons of free full-length home workout videos. I also like their ridiculously affordable workout packages.