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Weekly Workouts + Lots of Strength + A Killer Pulling Workout

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).





3 miles sprint intervals + strength


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!


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!



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!

A ladder workout featuring pulling movements for a great upper and lower body challenge.

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.



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


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


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



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!


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!

{ 12 comments… add one }
  • Julie @ Running in a Skirt January 17, 2016, 10:18 am

    What great workouts!
    I have a TV in front of my treadmill, so I’ll DVR old movies and watch them 🙂 Usually super girly ones that the Hubs would never watch! Win-win!

    • Jen DeCurtins January 17, 2016, 10:43 am

      Haha! That’s perfect!

  • meredith @ The Cookie ChRUNicles January 17, 2016, 10:33 am

    I enjoy the treadmill lately – it’s all mental and figuring out how to pass the time! I watch the news for a warm up mile and then listen to Pandora. I find changing up my speed constantly helps to keep me engaged and make the miles fly by!

    • Jen DeCurtins January 17, 2016, 10:46 am

      I agree! Doing speed work makes the time go so much faster than just going for a run at a steady pace.

  • Ash Diamond January 17, 2016, 1:45 pm

    Great job getting the workouts done this week! Looks like a great mix!

    • Jen DeCurtins January 17, 2016, 8:00 pm


  • elizabeth January 17, 2016, 3:24 pm

    Did your eye issues start after your move? Could it be something in your new house or yard? Could your dogs be bringing in some type of pollen or pesticide from the yard or neighborhood? Do you have the same tap water source as before? Hope it gets better soon.

    • Jen DeCurtins January 17, 2016, 8:04 pm

      No, it started before the move. That’s a good thought though!

  • Jess January 17, 2016, 8:14 pm

    Any suggestions on subs for the sled pull or rope climbs? I don’t have access to either.

  • Sarah January 18, 2016, 4:50 am

    The past year or so, I have loved speed intervals on the treadmill once or twice a week. Unfortunately, I’ve had some moderate hip pain of late and, since I don’t know where it’s coming from, I am stopping most high impact activity. Such a bummer! The interesting thing is that it is just on the right side – the left side is perfectly normal. I also figure skate so don’t know if that may also be causing strain somewhere. I will likely be proactive in looking into this further professionally but just wondered if you had any experience with this type of injury? You seem to run a lot and at high intensities so I thought I’d ask. 🙂

    • Jen DeCurtins January 18, 2016, 8:53 am

      Hi Sarah! I’ve had my share of hip pain, but it’s hard to know what may be causing the injury and how to treat it without me knowing exactly where the pain is and the severity of the pain. I would definitely see someone about it if it is keeping you from moving like you want to. Hope it gets better soon!

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