Weekly workouts and a new program

Happy Monday! It’s a short week for me, because I’m taking off Friday and Saturday from both work and teaching for the Fourth of July holiday. In addition to that, Dave and I will be hosting some awesome visitors from Florida starting Wednesday night.

Now, let’s get to our regularly scheduled program and talk workouts.

Things are brewing and changing for me on the workout front. As I said last week, I’ve been considering writing a workout program for myself, as I do for my clients, based off of my goals and addressing my needs.

However, even better than that, as of this week, I’m working with one of our top and most experienced trainers on a program just for me. He did a full assessment on me, discussed my goals with me and created a four-month program. I will detail the program fully next week after I go through the whole first round of workouts (which will be three-a-week), but for now, I’ll tell you it’s tough. It’s going to challenge me. And it’s going to change me.

New Weekly Workouts

Weekly Workouts

  • Monday – foam rolling, 25 minutes of rowing intervals, 20 minutes of leg and upper-body weight-training, stretching
  • Tuesday – taught one-hour BODYPUMP class
  • Wednesday – WORKOUT A of my new program including a dynamic warm-up, mobility exercises, one-hour of total-body weight training, foam rolling
  • Thursday – 30 minutes of treadmill intervals, stretching
  • Friday – attended one-hour Vinyasa yoga class, taught one-hour BODYPUMP class
  • Saturday – taught one-hour BODYATTACK class
  • Sunday – attended group practice session, including 45-minutes of BODYPUMP and a little bit of BODYATTACK

What was good?

Variety. I did some cardio, a lot of stretching, I lifted heavy weights, I lifted light weights and I even attended yoga. I’m happy with my workouts for the week, and I’m excited to give a little more insight into the new program I’ll be doing over the next few months. It’s going to be completely different from what I’ve done in the past to work out.

What could have been better?

I ended up working out every day this week without rest. I didn’t want to miss the 24 Hour Fitness group fitness instructor practice sessions on Sunday (which is my usual rest day), because it’s a good time to work with other instructors and prepare for the impending launch of the latest Les Mills programs in a couple of weeks. The practice sessions weren’t too strenuous, and I didn’t even use my full weight on the BODYPUMP bar, so it was still a light day. Also, I kept it fairly light on Thursday and only did 30-minutes of cardio, so that day gave my muscles some time to relax as well. I definitely prefer a full rest day and am certain I’ll have more than one over the next week due to out-of-town visitors and holiday fun.

Now it’s time to head out and take on another 12-hour workday at the gym. I’m working incredibly hard, learning a ton and loving every minute of it. Let’s go!

Questions of the day

What is the best workout you’ve done in the past couple of weeks?

Did you get active this weekend?

Ashley signature

, , ,


  1. I’m still sore from all the Summer Shape Up lunges last week. Then I went on a two-hour hike Sunday with a friend. I love being able to combine working out and nature, it’s just the best of both worlds.

  2. Hi Katie, I’ve been working on Sundays at Equinox and I’m shocked how many people are there. Not the quiet scene you’d hope for.

  3. That is a good workout plan as it includes everything you need in your plan. Personally I do cardio exercises and other stuff but I am a big fan of Yoga. I can do yoga 7 hours a day because I love it. I sometimes go for running and weight lifting but yoga is my first interest.
    Thanks. Jenny j

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.