And then it was Monday again … Other than a fun Saturday dinner out, I spent the weekend in the gym, teaching classes and learning how to train pregnant clients and new moms during a personal trainer specialization course. It was a very interesting workshop, and I’ll be putting together a recap and some tips very soon.
My weekly workout and fitness recaps
I started this feature a few months ago, and every Monday I take a moment to look back at the previous week and report on the workouts that I completed. After showing what I did, I like to dissect and review the good and the bad of the activities. While my exercise routine works for me, it’s definitely not for everyone. But I do hope my own reflections offer a little bit of insight into a well-rounded plan from someone who works in the fitness industry. I often say it, but the most important thing is variety and incorporating both cardio and resistance training elements to your week. If you’re not sure what’s right for you, just get up out of your chair and move around every once in a while, because that’s certainly better than nothing.
That being said, let’s get to it. Here’s my weekly workout recap …
- Monday – Rest day
- Tuesday – WORKOUT A, including a dynamic warm-up, mobility exercises, one-hour of total-body weight training, foam rolling
- Wednesday – Taught one-hour BODYATTACK class, foam rolling
- Thursday – WORKOUT C, including a dynamic warm-up, mobility exercises, 45-minutes of total-body weight training, foam rolling; attended a 1.25-hour Beginner Aerials class
- Friday – Taught one-hour BODYPUMP class, foam rolling
- Saturday – Taught one-hour BODYATTACK class, foam rolling
- Sunday – Rest day
What was good in my routine?
Two days of rest this week! With my cross-country flight home from Florida on Labor Day, I took a rare Monday off this week. That had my body well-rested for an intense one-hour weightlifting session on Tuesday, which left me pretty sore for the rest of the week. Throughout the course of the week, I had two big cardio sessions with BODYATTACK, two heavy weight sessions at Equinox on my own, and one muscle endurance session with BODYPUMP, so it was great variety, both with group fitness and solo time. Before and after teaching classes, I spent some extra time rolling and stretching at home using my foam roller and resistance tube in my living room, which is something I’m trying to focus on more to reduce soreness and improve range of motion. Plus, giving an aerial silks class a try had me moving and grooving in completely new ways suspended above air. That workout, while not at all a typical sweat session, definitely left me feeling loose, limber and worked.
What could have been better?
I didn’t have time to fit in a third heavy weight-training day in the gym, and I’ve found that’s just the way my weeks have been working out lately (no pun intended). There’s only so much time that I can spend working out on my own, and right now it looks like twice a week is my standard. I also didn’t have time to fit in a yoga class (outside of the few downward dogs that we did during the aerial class warm-up), which is something I’ve been aiming to do once a week. I was a little under the weather on Friday, so I chose to rest instead of attend yoga. As far as frequency, I prefer to work out six days with one off day, but the travel and holiday held me back a bit. Yet overall, this week was okay.
Now, I’m heading out to train some clients the first part of the day and teach BODYATTACK in the evening. I hope you have a great start to your week!
Questions of the day
What’s one way you’ve been active lately? What did you do this weekend?