Happy Sunday morning! It’s currently snowing in Charlotte. Nothing that’s sticking, just big wet flakes that melt the second they hit the ground but it makes for a pretty and cozy morning with a cup of coffee (and some chia pudding!).

I’m gearing up for a marathon day of teaching…four classes total today including yoga, HIIT and group strength. I’m guessing my afternoon classes will be light in attendance given the Panthers home playoff game at 1 p.m. today but we will push through! 🙂

Before I head off to work out others, here are my workouts for the week. Heavy strength focus, two rest days and not enough yoga! (<– mostly due to travel).

Monday

REST

Tuesday

3 miles sprint intervals + strength

Treadmill:

1 mile warm up + 2 miles of various sprint intervals

I got on the treadmill to warm up because I was so cold. The plan was to run a mile but I ended up getting warm and then staying on to complete three with some pretty serious sprint intervals!

Strength:

3 rounds, 21-15-9 rep scheme increasing weight every round with a focus on pushing movements…

bench press (60/65/70)
Seated single arm dumbbell press (20/25/30) <– getting that 30 up for 10 reps was a monumental effort!
Back squats (105/115/125)
Overhead tricep extensions (25/30/35)
Sled push (3 first round, 2 second round, 1 last round…115# sled)
GHD sit ups

The idea here was that as the reps got shorter, the weight got heavier. This was a GREAT little workout I put together and left me feeling totally smoked!

Wednesday

1 mile TM warm up + strength interval training

I did something totally foreign to me…worked out at 5:30 a.m. I had to get it in before we got on the road so I worked out with the small group of friends that I train at 5:30 once a week. I think this is the first time in 2 years that I worked out with them! It was a killer workout!

We did four sets of 10-1 pulling intervals including fun movements like deadlifts, pull ups, sled pulls and rowing. The idea is to do each set of exercises 10 times, then 9 times, then 8 times…working down to either 5 or 1 depending on time/stamina. Then you move on to the next set of exercises.

I kinda wanted to cry during the sled pulls. I kept asking my friend “what number are we on, how many more?” and joked that it was “train the trainer” day. If you have access to a sled, I can’t recommend this exercise enough as a great way to switch up your pulling work. I felt this everywhere…core, triceps, lats, upper back…so good.

Thursday

REST

Needed it after back-to-back strength days! I was sore!

Friday

4 miles treadmill intervals + strength

Treadmill intervals:

I am ALL ABOUT the treadmill intervals right now. They challenge me and feel so good. Here’s what I did on Friday…

10 minutes warm up
10 minutes hill intervals starting at 6% and working up to 10%  with 45 on and 15 off
10 minutes sprint intervals starting at 7:30 and working to 6:30 of 45 on and 15 off
5 minute cool down

Strength:

2 sets of 15

Dumbbell chest fly (20#)
Single arm dumbbell row (30#)
Dumbbell front squats (holding one 45# dumbbell)
Straight bar bicep curls (30#)
Single leg dumbbell deadlifts (holding one 30# dumbbell)
Dumbbell side raises (15#)
TRX straight leg pikes
TRX knee tucks

Saturday

Hot yoga

Desperately needed after a tough week of workouts. I had a great practice. Be sure to check out my crow to chaturanga and jump back to crow video on Instagram!

Sunday

Teach HIIT and group strength (+ maybe yoga but probably not)

More details after I write out my workouts in a bit.

Have you ever pushed or pulled a sled before? What did you think?

What’s your favorite way to beat the boredom and entertain yourself of the treadmill?

I listen to electronic dance music kind of stuff while also reading the captions on HGTV and do intervals!