Good afternoon everyone!
How is the return to work after the [Canadian]
Thanksgiving long weekend? I actually managed to get up on time this morning
and didn’t rely on my old friend the snooze button too much...I even had time
for some meditation! I’m going to try and take some time every morning to do
this, I will keep you updated on how it goes ;)
Workouts for the Week
After a full weekend of indulging, I am going to focus on
doing some HIIT (high intensity interval training) workouts this week to help
my body deal with all of the extra turkey and desserts that I consumed
(inhaled?) this weekend.
In addition to the workouts below, I’m going to continue
to bike into work as much as I can (aka – when its not pouring rain, because I
am a wimp) and go for a half hour walk at lunch time. My foot is still not 100%
and I’m hoping to go see a physiotherapist at some point this week to try and
get some stretches/strengthening exercises so that I am able to maybe sneak in
a few runs before white fluffy stuff starts to fall from the sky. (And, yes, as
a true Canadian, I am still in denial that this will be happening sooner than
later).
Tuesday – Full
Body Workout
Full Body Workout
Do each exercise for 50 seconds and then take 10 seconds rest before
moving on to the next. Do the full circuit a total of 2 or 3 times. Inspired by
this Bodyrock workout
1. Backwards Lunge & Twist – star
at front of your mat and reach right leg back to a lunge, making sure front
knee is bent at 90o angle above your heel, and twist torso towards
your bent left knee, return to standing and continue to alternate knees
2. 10 Mountain Climbers & Push-Up – make sure you keep your back flat during mountain climbers, do
push-up on knees or full body
3. Wide Leg Squat and Shoulder Press – keep legs wide with feet turned out at 45o angle from
your body, squat low while holding onto weight and continue raising arms with
weight as you stand up to a shoulder press above your head, can do this without
weight as well
4. Bent-Over Row – stand with
slight bend in your knees with your torso tilted forward and arms straight down
with a weight in your hands and squeeze shoulder blades together as you raise
weight towards your chest
5. Sumo Squat and Leg Lift – stand
with your feet very wide with feet out at 45o angle from your body,
squat low and raise right foot out to the side as you stand up and continue to
alternate raising legs
6. Tricep Dips and Bridge –
start on the ground (bum down) with your hands beneath your shoulders and hands
facing forwards and your feet hip width apart on the ground, dip down using
your triceps while raising your left foot, and then come up and push your bum
up to the ceiling into a bridge, continue to alternate raising feet
Wednesday –
Pilates
Thursday –
HIIT Workout
Friday – Swim
(more info to come later this week!!)
Saturday –
Yoga
Sunday – Swim
Funny story – I started planning this out for a full week
even though its already Tuesday...OOPS!! Gotta love short work weeks ;)
Have a great day everyone!
