2.07.2018

workout Wednesday: my weekly schedule and what I did while traveling


mom and double bob
^from our Saturday family run in Austin

the jacket that Madrid was wearing // the jacket Leo was wearing // our DOUBLE BOB RUNNING STROLLER // the layer I wore at the beginning of our run

Saturday:
I made my own set workout following Megan's videos on instagram {her website is here}

First Set complete 3 times through
-Jump rope for 3 minutes
-Plank with one foot on a slider. Bring your knee up to the same elbow, then cross and under your body to the outside of the opposite side. x15 each side Video here
-Side lateral lunge, holding weights in each hand, with one foot on slider x10 Video here
-Side lateral lunge, with one foot on slider, once extended, windmill arms to side triangle with weights x10 Video here
-Reverse lunge, with back leg on the slider, weights in each hand. Frame your front foot as your back leg slides back, raise weights to a shoulder press x10. Last time, hold back leg back, lift from slider and touch coordinated elbow, holding weights at your chest. x10 Video here

Abs Set  Three times through
-20-30 full sit ups on an incline
-come to a V sit, with legs off the ground or lightly resting, soft medicine ball in hand. Bounce the medicine ball on the ground next to your hip, catch it and switch to the other side, bounce and repeat x20
- Abdominal Bikes x20
-Alternating straight legs come to a crunch position in your upper body and abdomen. Straighten legs to be perpendicular to the floor and parallel to the floor. Take momentum out of it. x40


Note: if you don't have a slider, a paper or plastic plate on the carpet works, or a small towel on a hard floor. 

Sunday:
Kayla Itsines Week 10 Legs, round 2

Monday:
6am CorePower Yoga Sculpt class

Tuesday:
OrangeTheory class

Wednesday:
Off
This was unintentional. We had to get up at 4am for a flight to Texas and I was totally planning on going for a run when we got in. But...between getting the babies settle, all four of us unpacked and grocery shopping for the week, it simply didn't happen...

Thursday:
3.8 mile trail run in Austin, TX

Friday:
2.4 mile trail run along the river in Austin
I found a stone wall that was about knee height and did the following set:

First Set

With LEFT leg on the wall, step the right knee up to meet your elbow at about belly button height x15
With LEFT leg still on the wall, reach right leg back into an extended lunge and go down in a lunge at low as you can, keeping your hips square ahead of you, back knee at 90 degrees and making sure the knee on the wall doesn't go past your ankle
x15
Keep the RIGHT leg where it is from the previous exercise and move LEFT leg out to the side for a lateral lunge, keeping the RIGHT leg straight. 
Move immediatelty into a curtsey lunge: LEFT foot moves behind the body and to the outside of the right leg. This is one rep.
x15

-try to complete one side without resting and then immediately going into the other leg, though 3 times each side.

Second Set

I then used the wall for a push up: hands on the wall, legs on the ground, focusing on keeping my core tight, arms wide and going down slowly
x15
Immediately go into triceps: hands on the wall with knuckles facing your butt. Decsend so your elbows go straight behind you and are 90 degrees. 
x15

Complete the second set three times through, without resting. Your arms will be shaking!

Saturday:
Family run, taking turns pushing the double stroller for 3.2 miles





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