What a week, friends! My husband was traveling pretty much all week for work so it was up to me to hold down the fort with my two kiddos. Honestly, we have had a pretty great week but having him gone forced a change to my typical early morning workout routine since I couldn't drag my kids with me to the gym at 5am, nor would I have wanted to even if I could!
Tip here is be adaptable. Just because your typical workout routine and time isn't possible for whatever reason does not mean you have to skip entirely! It doesn't have to be all or nothing. Look for other ways and work-arounds to get in your workout. Go later, do an at-home workout or use this as an opportunity to try something new that your previous schedule didn't allow for. In my case, it actually ended up working out for the best because this week I also had the opportunity to explore Refinery gym here in Champaign. Refinery will be February's featured gym of the month and I knew that whatever week I spent there I would also likely have to miss my early morning BODYFLOW and lifting sessions at my YMCA so this was actually the best case scenario. I got to play in a new gym, sleep in a little bit (you know when waking up at 7am is sleeping in!) and still get in a weeks worth of great workouts. I'll be sharing all about my experiences at Refinery in the next week or two but suffice to say I've had a good time trying out someplace new. It's definitely a great gym for weight lifting with all kinds of strength training machines and a HUGE freeweight area. Oh, and they have Woodway treadmills which are my favorite!! I put in a couple miles on the Woodway which was my first run post half-marathon and it actually felt really good!
Outside of this week's weight lifting sessions, the other theme of the week was core, speed and agility training via CXWORX and BODYATTACK, BODYATTACK and more BODYATTACK. Seriously, three Attack classes this week and I loved it! Okay, to be honest with you, I did not love every minute and sometimes was cursing the instructor in my head while doing high knees and burpees but sitting here now not drenched in sweat trying to catch my breathe in between peaks, I do love that class. Otherwise I wouldn't have been three times! I definitely missed the high impact cardio that I get from BODYATTACK when I subbed it out for running the last three months leading up to my half-marathon the end of January.
In the book Can't Hurt Me by David Goggins, Goggins talks about the 40% rule meaning that we often only tap into 40% of our full potential. When we think it's time to give up and quit, we are most likely only at 40% with a lot more to give. Go to BODYATTACK with that in mind and push yourself out of your comfort zone to see what you are truly capable of. If your gym offers it and you've never tried it out, I highly encourage you to give it a go. I won't lie, the first class is intimidating but every move has options and modifications so you can take the exercises to your level, working as hard as you want at the same time having the tremendous energy of the class around you pushing you to work to your limits. Friends often tell me they can't do it or don't like it. After reading that book and learning about the 40% rule, I think my friends might have to get it another shot. They can do more than they think they can! I can do more than I think I can. I, myself, had this in the back of my mind when the instructor said to add the tuck jump and I didn't want to. I didn't want to, but that didn't mean that I couldn't. I pushed myself a little and squeezed a few jumps into the track. Seriously, no other class, that I've been too, has the energy that is BODYATTACK. It's amazing!
I also managed to get to BODYFLOW a couple of times this week in lieu of missing my usual morning sessions #soloparentfortheweek. BODYFLOW is such an important class for me that I hate to miss it. It gives me the flexibility training that is so necessary to a well balanced workout routine, a little more strength work and time at the end of class to get my mind right. I also love the community of friends I have in Flow that I don't like missing them either!
Keep on reading for full details on this week's strength training sessions:
Back & Biceps
Cable Lat Row, 3 sets of 10, 50lbs
Barbell Bicep Curl, 3 sets of 10, 30lbs
Cable Lat Pushdown, 3 sets of 10, 30lbs
Dumbbell Hammer Curl, 3 sets of 10, 15lbs
Barbell Deadlift with Row, 3 sets of 10, 40lbs
Dumbbell Single Arm Bicep Curl with Iso Hold, 3 sets of 10, 10lbs
Lat Flexor Machine, 3 sets of 10, 50lbs
Cable Cross Body Bicep Curl, 3 sets of 10, 15lbs
TRX Lat Row, 3 sets of 10
Barbell Deadlift, 3 sets of 10, 50lbs
Cable Abductor, 3 sets of 10, 20lbs
Cable Leg Extension, 3 sets of 10, 20lbs
TRX Squat, 3 sets of 10
TRX Single Leg Squat, 3 sets of 8
Dumbbell Bench Hamstring Curl, 3 sets of 10, 20lbs
Glute Bridge, 3 sets of 10 pulse
Triceps, Chest & Shoulders
Cable Tricep Pushdown, 3 sets of 10, 40lbs
Dumbbell Chest Press, 3 sets of 10, 22.5lbs
Dumbell Lat Raise, 3 sets of 10, 10lbs
Barbell Skull Crushers, 3 sets of 10, 20lbs
Decline Press Machine, 3 sets of 10, 20lbs
Barbell Upright Row, 3 sets of 10, 30lbs
TRX Triceps, 3 sets of 10
TRX Pushups, 3 sets of 10
Kettlebell Halos, 3 sets of 10, 12lbs
Tricep Pushups, 3 sets of 5
How was your week and your workouts? Try anything new? If not this week, try next week to do one thing with your exercise routine that takes you out of your comfort zone and pushes you a little past where you think you can go! Remember that 40% rule from David Goggins and apply not only to a class like BODYATTACK, but any workout. On the treadmill, try to go an extra five minutes. Lifting weights, try one more set at a heavier weight. At yoga class, try the harder version of the pose. Key word being try. You will be suprised at what you are capable of!
Weekly workouts aside, I'm glad to have my husband finally back at home. Should be a nice, quiet weekend around here, a little more gym time and a lot of relaxing! Totally deserved after this crazy week!