If there were a theme to this week's workouts it would be: flexibility. And not in the sense that I did a whole lot of stretching and yoga this week, but that I had to adapt and be flexible with my week in order to make things work. I've learned over time that while it's important to have routine when it comes to working out, it's equally important to not become so rigid in your routine that any deviation to it causes you to just stop altogether. Being willing to change up your workout to fit your schedule, needs or outside demands is key to success in the gym long-term. While I missed some of my 'usuals' this week, I did enjoy mixing it up, trying new things while still getting in great workouts at the same time!
Last weekend my husband and I traveled to the Chicago suburbs for a wedding so naturally I saw this as an opportunity to squeeze in a travel workout. My friend Heather and I visited The Barre Code for their Total Body Conditioning (TBC) workout on Saturday to kick off the wedding day fun. While many of the exercises performed in the class weren't brand new to me, the approach, intervals and way we progressed through each round of moves was unique which I really enjoyed. TBC is structured bootcamp style using the body bar and medicine ball as well as body weight for all the strength and cardio drills in class. It was super high energy and left me super sweaty which is usually an indicator of an awesome workout! The team at The Barre Code was super friendly, welcoming us into the studio with open arms. Thank you again Barre Code for the challenging, intense and fun class; will definitely come back!
We also ended up extending our time in Chicago-land an extra day due to snowy weather which allowed me to get in one more travel workout, this time at the hotel we stayed at in the city. I got up super early to squeeze in a workout before we hit the road and I'm so glad that I did. The fitness center at Loews Chicago might be one of the best hotel gyms I've ever experienced! The gym had several treadmills, free weights, strength training machines, TRX, squat rack and two Peloton bikes. I'd never tried Peloton before but decided to give it a shot for the cardio portion of my workout and I loved it! Definitely a fan and am already thinking that we need to invest in one for home!
With the travel during the first part of the week coupled with my husband heading back out for a business trip when we got home and finished off with my little guy getting sick, the week became a little unpredictable and off-routine but at the end of the day it all worked out. Despite circumstances out of my control, I still managed to workout each day this week adapting my routine to fit my schedule, other commitments and unplanned sicknesses. When my husband travels, I can't get into the gym early like I typically do and honestly prefer. Initially I'm bummed because I miss my early morning crew, the classes, instructors and the fact that I get my workout done before the sun rises. Instead, I choose to look at it as an opportunity to sleep in a little and then hit up a different class at the gym mid-morning once I've got the kids at school. This week I got the double whammy having my husband gone and then a stomach bug hitting my little guy. Luckily, I have some at-home workout equipment and can stream workouts via my phone or computer. I received a TRX suspension trainer for Christmas so I set that up while I was home with my toddler. He played Paw Patrol while I squeezed in a couple different 20 minute TRX workouts. Win-win for both of us!
The variety ended up being a nice change of pace and is sometimes just what you need. The lesson learned for me and the takeaway for anyone reading is to be flexible. It's not a bad thing to go off-routine every now and again. Just don't use small deviations to the norm as an excuse to not workout. As long as you stay committed, you can make your workouts work despite changes to your typical routine. It doesn't have to be all or nothing. A few suggestions if you are struggling to adapt or make a workout fit into the time you have available...Break the workout up into smaller increments. Workout at home using online streaming via YouTube, Amazon or a service like Beachbody on Demand. Try a different class at the gym if you can't make the one you normally attend. And, if it just isn't in the cards for whatever reason, it's okay to rest. Know that you will get back to it and enjoy the day off.
Read on for full details of Monday and Friday's strength training sessions. No leg day exercises as I choose to hit up Bodypump instead. With all the craziness of the week, I just needed someone to tell me what to do for my weight lifting for a change. Bodypump is great because it takes all the guesswork out of what exercises to do and at what tempo to perform. As long as you show up ready to work, can listen and follow instructions, you'll get a fantastic strength workout.
Back & Biceps
Cable Lat Pushdown, 3 sets of 10, 22.5lbs
Cable Wood Chop Swings, 3 sets of 10, 7.5lbs
Dumbbell Bicep Curl, 3 sets of 10, 10lbs
TRX Row Superset with TRX Curl, 3 sets of 10
Jumping Pull Ups, 3 sets of 10
Close Body Bicep Curl, 3 sets of 10, 20kg kettlebell
Resistance Band Lat Pullback, 3 sets of 10
Captains Chair, 3 sets of 10
Triceps Shoulders & Chest
Dumbbell Incline Chest Press, 3 sets of 10, 17.5lbs
Cable Single Arm Chest Press, 3 sets of 10, 20lbs
Pushup Pyramids, 10 reps -> 1 rep
Cable Overhead Tricep Extension Rope, 3 sets of 10, 30lbs
Tricep Dips, 3 sets of 10, 10lb plate
Cable Single Arm Tricep Extension, 3 sets of 10, 10lbs
Rear Delt Machine, 3 sets of 10, 30lbs
Cable Face Pulls, 3 sets of 10, 40lbs
Rear Delt Raise with Twist, 3 sets of 10, 5lb plate
How did you move this week? Do you follow the same workouts week after week or do you try to mix things up? I often do a little bit of both. For me, I typically follow the same schedule each week with variety dependent on the class I'm taking and strength training exercises I add into the weekly mix. I learned this week that its a good idea to even change up the schedule every now and again as well. Good excuse to get out of the ole comfort zone and try something different!