the best outdoor running shoes || bike shorts
Sunday, June 7:
Sumo squats x12
Leg lifts x12 {abs}
1000 m row {my husband I did this partner workout. One of us would row 1000m while the other did the exercises and then switch}
Abs: leg extensions x12
Plank x1 minute
Biceps x12
1000m row
Biceps x12
Triceps x12
1000m row
Flutters {abs} x 40 total
Chest press x12
1000 m row
Sumo squats x12
Bicep to shoulder press x12
Ab bikes x 40 total
1000 m row
Monday, June 8:
37 minute outdoor walk, solo
Sweat App: PWR at Home 1.0 – Week 8 – Back & Shoulders
Tuesday, June 9:
8 mile outdoor run
Wednesday, June 10:
Sweat App: PWR at Home 1.0 – Week 8 – Abs
Between each block of workout in the app, I would do 5 minutes of rowing, trying to beat my distance from the time before.
Thursday, June 11:
4.5 mile outdoor run
Friday, June 12:
As always, with any of these rower interval workouts I share, if you don’t have a rower or a cardio machine, make the workout your own! Have a dance party, run up and down the stairs or around the block. I share these workouts and workout posts to inspire you, not to make you feel bad.
Do entire workout twice through:
12 squat jacks
12 ab roll outs {with this ab roller}
12 hip raises {abs}
5 min row
40 total mountain climbers
12 leg raises {abs}
12 burpees with weights
5 min row
12 bicep curls
12 concentrated bicep curls
24 plank with pull through
5 min row
Saturday, June 13:
5 mile outdoor run
Sunday, June 14:
5ooo m row {my husband’s idea. not mine. took him about 22 minutes, me about 27.}
Sweat App: PWR at Home 1.0- Week 8 – Chest & Triceps
Monday, June 15:
3 mile outdoor run
2.5 run/walk with the kids and stroller
Tuesday, June 16:
35 minute outdoor walk
2000m row
Do each exercise twice:
15 donkey kicks {with workout elastics} each side
Burpees with weights and shoulder press
2000m row
Do each exercise twice:
Deadlifts with weights x15
Knee up/step up x10 each side
12 ab roll outs {with this ab roller}
2000m row
Do each exercise 3x:
Sumo squats with weights x12
Deadlifts with weights x12
Glut bridge with weights x15
2000m row
Do each exercise 3x:
Hamstring curls x10 each side
Alternating jump lunges, 20 total
2000m row
Do each exercise 3x:
Sumo squats x12
Squat jack jump ups x10-12 with this workout step
Wednesday, June 17:
30 walk outside, alone
45 walk outside, with the kids and stroller
I was having an emotional day, so this was all I could muster. Even on those days, it is important to move your body and be appreciative.
Thursday, June 18:
5 mile outdoor run
Friday, June 19:
Sweat App: PWR at Home 1.0- Week 9- Full Body
25 Jumping Jacks
25 Jump Squats
25 Burpees
25 Air Squats
25 Up/Downs {burpees without the push up and jump}
25 Push Ups
25 V-Ups
1 hour long walk outside with the kids and the stroller
Saturday, June 20:
Do 16 reps of the entire set, then 14, 12, 10, and 8.
-inch worm to push up with bird dog {raise left arm and right leg, then repeat with raising right arm and left leg}
-alternating jump lunge
-side plank with bottom leg kick
we took turns between my husband, my bestie, who is living with us right now and me: doing 5 minutes on the rower, then swith, picking up where you left off. If you don’t have a rower, run stairs, do the set for 5 minutes, then run stairs or have a dance party for 5 minutes.
Run 1 mile
5 Set of each
Do the same as before: do 5 minutes of cardio, then do the set. Switching up, leaving up where you left off
Finish the 5 sets of each before going onto the next exercise
-40 seconds hallow rock with 20 seconds rest in between
– 20 Russian twist with dumbbell
-15 pushups
-10 burpees
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