Try a workout I did this week 5/21-5/27

Tuesday, 5/21

Tuesday morning I did 20 minutes of power yoga and 3 rounds of the Wim Hof breathing method. I felt amazing after and was energized all day at work.

breathing out- “letting go”
Breathe into your belly first
Then chest

Tuesday afternoon I made up a workout for my back yard gym. The workout was:

My pull up sets: 15,12,9 Try to hold on as long as you can! I went until complete failure.

The workout I did was pretty brutal with the 20 calorie bike in there. That is a large amount of calories for one round and you really need to try to push the pace. For the DB snatches, use a weight that is challenging but that you can do 10 alternating unbroken if you were fresh. I don’t remember my time, it doesn’t really matter just make it hurt!

Afterwards I did some handstand practice because I am working towards a handstand scorpion.

Wednesday, 5/22

Wednesday morning I met two of my close friends at the beach to watch the sunrise and do yoga.

Afterwards we all drove to my backyard gym and did a workout before I had to go to work. The workout was a circuit with 1:00 of effort at 5 different stations. One of my friends has a torn ACL right now and modified some movements to meet her needs. Anyone can do this workout and modify it to fit their own personal situation.

The workout was 3 rounds of:

  • 1:00 minute run
  • 1:00 minute bike
  • 1:00 burpee over step
  • 1:00 dumbbell bench
  • 1:00 plank with feet on ball

The run was done on a treadmill set to 8.5, the bike was an air assault bike , the step was just a step with blocks on each end but anything to burpee over is just fine, and the dumbbells should be a weight you can definitely do 15 reps of unbroken if you were fresh.

Thursday, 5/23

I planned on working out but skipped my workout to spend some time with a friend who needed someone to talk to. Don’t ever let fitness or working out take too much control over your life. Be there for people and always put a good friendship or relationship first.

Friday, 5/24

On Friday I did a really brutal workout that I made up.

As many rounds as possible in 20 minutes of

4 calorie bike

4 dumbbell thrusters 30lbs girls/ 45 lbs boys

-4 push ups

** ADD 4 REPS TO EACH MOVEMENT EVERY ROUND. I finished the round of 18 and got 20 calories on the bike and 12 thrusters done before the time ran out. This workout was a huge quad pump and I really had to lean into it and eat some pain.

Saturday, 5/25

This morning I did my Wim Hof breathing method and then only had time to do a 10 minute workout. The workout was:

As many rounds as possible in 10 minutes of:

  • 3 D-Ball over the shoulder (100 lbs)
  • 10 burpees
  • 20 air squats

Sunday, 5/26 -Rest day!

Monday, 5/27 Happy Memorial Day!

I did 20 minutes of power yoga with my sister in law and then made up a workout for her, my brother and I to do. It was the same circuit as above except I did push presses at 95 lbs instead of bench press. The yoga video I followed is below.

Give one of these a try! Comment any questions you have. If you happen to have a torn ACL too or some sort of knee injury let me know! I have been there before and would love to help you come up with workouts that can work for you.

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