Weekly Workout Schedule

Hey there 🙂 I am sorry I did not have my usual weekly workout post up on Sunday like I normally do!  I tell ya…we are getting into the home stretch of the wedding planning and it’s definitely consuming a lot of my free time!

Here are some workouts for the week.  I am continuing to do the 30 day arms challenge, although admittedly I had to skip two days last week because I already do arms stuff in my normal workouts, and I just thought they needed a break!  It’s important to listen to your body and the goal is to just get in some extra arms stuff anyways, not overdo it!!  I’ve also been trying to get in at least a 2 mile walk every day (not including days I run) to make sure I’m getting some steps in…and walking is a great way to lower cortisol levels!

Cortisol is the hormone released when you are stressed.  You can read about why you want to keep those levels lower here!

Monday:  Legs & Cardio circuit // Repeat circuit 6x. Do each move for 30 seconds each. + optional 2 mile walk.

• Squats
• High Knee runs in place
• Alternating back lunges
• Split lunge jumps
• Jumping Jacks
• Squat Jumps
• Single Leg booty kick backs (switch halfway)
• Burpees

Tuesday: 30-45 minutes cardio of your choice…I usually do a 4 mile run!

Wednesday: Abs & Arms circuit // Repeat circuit 6x. Do each move for 30 seconds each. + optional 2 mile walk.

• Jumping Jacks
• Pushups (on knees is totally fine!)
• Up/down planks
• Plank hold on hands
• Alternating Knee to Elbow in Plank on hands
• Bicycle crunches
• Straight leg crunches
• Oblique crunches (switch halfway)
• Bicep curls to shoulder press

Thursday: 30-45 minutes cardio of your choice…I usually do a 4 mile run!

Friday: Full Body circuit // Repeat circuit 6x. Do each move for 30 seconds each. + optional 2 mile walk.

• Squats with biceps curls to shoulder press
• Jumping Jacks
• Single Leg booty kick backs (switch legs halfway) w/ triceps kickbacks
• Burpees
• Bicycle crunches
• Alternating back lunges w/ upright row at top of movement (when standing straight up between lunges)
• Up/down planks
• Mountain Climbers

Saturday: 45-60 minutes cardio of your choice…I usually do a longer run on these days 5-6 miles or a long hike for a couple of hours!

Sunday: Active rest…walk/stretch/foam roll/yoga!

xo,

Bess