My workouts this week were really well balanced. Three strength training workouts, two good runs and lots of yoga. Furthermore, I loved the balance of my strength workouts with one big squat day, one deadlift focused day and one all over circuit training day.
As I’ve mentioned before, I try to get in barbell squats and deadlifts at least once a week (on separate days). I LOVE to squat but deadlifting has been something I’ve had to work really hard on the lift to get to the point where I enjoy doing it and feel good. When I first started out my technique wasn’t great and I would feel them in my back more than my butt and hamstrings. I had to really work with my coach on my form and now I can finally perform sets of bodyweight deadlifts for strength training and it feels awesome and empowering!
I think as women many of us are hesitant to deadlift but it’s worth working on. Deadlifts are such an important part of working the legs and when you spend a ton of time squatting (like I love to do), it’s even more important to be mindful of posterior chain strength because you don’t want to become quad dominant. Deadlifts are so great for toning the legs and butt and hit so many other muscle groups.
(source)
Also, they’re just an extremely functional movement. The ability to bend over and pick something up off the ground is something that we have to do our entire lives!
Deadlifts…do you incorporate them into your training?
Now, for this week’s workouts.
Monday
Hot yoga + CrossFit
3 rounds for time…
30 front squats (done at 55#)
30 burpees
50 ab mat sit ups
This took me about 18 minutes to complete. It takes FOREVER to do 50 ab mat sit ups!
Tuesday
Hot yoga
Wednesday
Hot yoga + CrossFit
5 rounds for time
15 deadlifts (done at 85#)
400 meter run
This workout took me about 15 minutes to complete.
Thursday
5 mile run
It was 75 degrees and sunny in Charlotte Thursday so a run was in order. I took Sullie for the first three and then did two more on my own. We were happy girls!
Friday
Yoga (non-heated) + circuit workout
I did a variation of this circuit workout one of our trainers programmed for his circuit training class. I modified it by adding a 500 meter row before each round, using a 35# kettlebell for the plie squats, increasing the push ups to 20, subbing weighted crunches for sit ups, switching the lunges to 20 reverse (10 each leg) and 20 forward stepping and 15 pull ups. No set amount of recovery between rounds, just whenever I was ready to go again. It was a good one! Took about 23ish minutes.
Saturday
Yoga in Mexico! (non-heated)
Sunday
Yoga in Mexico! (non-heated) + 30 minute treadmill run with last 10 minutes of sprint intervals
It’s not hard to run on the treadmill when you have this view! 🙂
Have a great day!
