Holy cannoli… is it hot out or WHAT!? You know it’s hot out when you look forward to going to the gym just for the A/C. My workouts change from week-to-week, but I thought it would be fun to share how I plan around my work/life schedule to fit in exercise each week. Workouts don’t have to be an hour long or even at a gym. They can work for you and your schedule — it just takes a little planning ahead.
Right now, I’m participating in Fitnessista’s Summer Shape Up (SSU) 4-week (FREE!) challenge. Here’s a glimpse at what I did last week for workouts:
LAST WEEK (Week of 7/10):
SUN – OFF
MON – Workout #1 from SSU ’16 found here
Planning note: I had something to do for work in the morning, so I fit in my workout after work. I planned accordingly. I packed my clothes for the gym the night before, packed a snack that I could eat before the gym so I felt energized enough to go after work, and packed some protein powder to mix with water for after my workout the night before. I also spent 5 minutes over the weekend writing down the workout on a piece of paper — along with any form notes I needed to remember — so that I wouldn’t waste any time once I got to the gym. Then, I take that piece of paper with me to the gym each time I do that workout. I never need to check my phone or stop between sets.
TUE – 20 minute steady state cardio (I walked because I was SO sore from Monday’s workout!)
Planning note: I was SO sore and had every intention of skipping this workout. I planned ahead by bringing a bag of workout clothes with me to work, so that if I felt better by the end of the day at least I was prepared to go to the gym. I ended up going and walking for 20 minutes instead of running because I was too sore. I listened to my body and got some movement in — which is better than nothing. I also felt less sore afterwards!
WED – Workout #1 from SSU again, followed by serious stretching and foam rolling.
Planning note: I drank a ton of water today and the next day (Thurs) to prevent/heal the soreness. I really didn’t feel like working out today, but looking at the private Facebook group for SSU helped motivate me. I didn’t want to let everyone down (even though no one is watching lol!).
THURS – off/active rest day. Took a very short walk on a break at work, and at night.
Planning note: I made sure to drink a lot of water today to prepare for my workout tomorrow and also to flush the lactic acid that had built up from the week. I did a few stretches at work in my office in between different work assignments to stay flexible. Just because it’s an “off” day, doesn’t mean it has to be a sedentary day.
FRI – ~20-minute “hill” walking workout (Start walking at 1% incline; increase incline another 1% each minute on the minute until you get to best incline you can hold – mine was 9% without holding the handles; hold it at your highest point for 2 minutes; decrease 1% every minute on the minute until back to 1%).
SAT – WORKOUT 1 from SSU + 20 minute easy walk on treadmill
Planning note: it was so hot out that I knew I wouldn’t get much movement outside on Saturday. Instead, I took an easy 20-minute walk on the treadmill to loosen up after my workout. I also brought clothes with me to change into for the day so that I didn’t miss any time on a Saturday : )
This week, I’m following Week 2 of Fitnessista’s SSU plan. You should join!! It’s not too late. You could either start back at Week 1, or just hop into Week 2. It’s so much fun! There’s also a private Facebook group full of supportive women cheering each other on.
Are you motivated by following a workout series along with a group? Does it hold you accountable? I know that I wanted to skip the gym several times last week, but I thought about the women in the private FB group posting about their workouts while 7 months pregnant, while their baby was taking a nap, in between meetings, etc. — if they could do it, I could too!