wellness

Weekly Workout Diary

Everyone’s workout schedule is different, and after years of being a competitive runner and being part of numerous athletic teams I’ve found that I’m happiest when I’m in the gym 5-6 times a week. I have anxiety and insomnia, and have found that, for me, exercise is medicinal. Even if it’s just a 45 min walk around my neighborhood, it relaxes me, helped me concentrate, helps me sleep, and if my body benefits as much as my mind then why not?

My frequency definitely fluctuates, depending on my schedule and how I’m feeling. (Perfect example, last night I was supposed to log a HIIT workout and felt completely drained after working a 12 hour day, so I took a spontaneous rest day!) but at the very least I log three HIIT workouts a week, every other day.

I mix up what I do every week to get a little more variety, for the below I pulled a random week from my schedule and logged each day at the gym. Regardless of the planning work out I am always very careful about is having a long, slow warm up. I almost always start with 5-10 min of walking, followed by a 10-15 min cardio sesh (depending on my mood). For me, this is the best way to avoid getting nauseous, which is something I’m very prone to as I workout.

Monday

Rest!

Tuesday

Legs HIIT workout | 30 min

WARM UP

  • Walk – 20 min – 4.5 mph
  • Skipping – 2 min

HIIT WORKOUT

Circuit 1 – repeat for 7 min

  • Burpees x10
  • Jump lunge squats x20
  • Knee ups x24
  • Sumo squats x15

REST – 1 min

Circuit 2 – repeat for 7 min

  • Mountain climbers x50
  • Walking lunge x24
  • Reverse lunges x30
  • Jump squats x15

REST – 1:30 min

Repeat Circuits 1 & 2

COOL DOWN

  • Walk – 20 min – 3.5 mph

Wednesday

Walk | 60 min

WALK

I’ve found that one of the best detoxing, post-work exercises you can do is a long walk. After a leg day it’s not always the easiest move to make, but for me those 60 min are a great time to work through any lactic acid from my HIIT work out the day before and clear my head mid-week.

I’ve also found that a long walk can make it easier for me to fall asleep at night!

Thursday

Arms & Abs HIIT workout | 30 min

WARM UP

  • Walk – 5 min – 4 mph
  • Run – 10 min – 7.5 mph
  • Run – 15 min – 8.5 mph

HIIT WORKOUT

Circuit 1 – repeat for 7 min

  • Weight squat & press (15 lbs) x15
  • Tricep dips x15
  • Commandos x24
  • Straight leg jack knife x20

REST – 1 min

Circuit 2 – repeat for 7 min

  • Sit ups x20
  • 4 mountain climbers w/ 1 pushup x15
  • Leg raises x15
  • Lay down push ups x15

REST – 1:30 min

Repeat Circuits 1 & 2

COOL DOWN

  • Walk – 35 min – 3.5 mph

Friday

Run | 45 min

RUN

Little warm-up & stretch, then a slow and easy 45 min to work through the kinks from Thursday’s workout.

Saturday

Full Body HIIT workout | 30 min

WARM UP

  • Walk – 20 min – 4.5 mph
  • Skipping – 2 min

HIIT WORKOUT

Circuit 1 – repeat for 7 min

  • Burpees x10
  • Jump lunge squats x30
  • Lay down push ups x15
  • Sumo squats x15

REST – 1 minute

Circuit 2 – repeat for 7 min

  • 4 mountain climbers w/ 1 pushup x15
  • Straight leg jack knife x20
  • Skipping x2 min
  • Commandos x24

REST – 1:30 min

Repeat Circuits 1 & 2

COOL DOWN

  • Walk – 20 minutes – 4.5 mph

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Sunday

Walk | 60+ min

Walked all around DC today, total mileage was somewhere between 7 and 8 miles. Anytime I have an easier workout day planned (with just walking or a light run) I’ll consider a long walk through the city as part of that exercise.

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