WOTW: Roll Out and Run


I woke up early on this dreadful Monday and got a good workout in. For once! I don’t know how many times I tell myself I’m going to wake up early to workout and come morning, I hit the snooze button. But I’m trying to change my ways, and this week is off to a good start!

I had a super busy weekend with coaching, company parties and social hour ;). It was a fun weekend. That being said, I felt like crap last night. I was so busy, I didn’t make time for the gym and I ended up eating like crap. I can complain all I want, or I can do something about it. Hence my decision to roll out of bed and sweat it all out this morning.

This week, I also started a new goal. I used to be a runner and would run at least 3 miles a day before lifting. I continued to lift, but my running has kind of fallen off my radar. I usually just warm up 10-15 minutes on the treadmill. And there’s nothing wrong with that! But, it’s always good to have new goals, and this week I decided my new goal is to run a 5k in 25 minutes.

Each week, I will hopefully progress and make my way towards my goal! I started my week and kicked Monday in the butt with the following cardio and upper body workout!

Run Your Ass Off

Run 1 minute (6-8 mph, 1% incline)

Walk 1.5 minutes (4 mph, 1% incline)

*Repeat 8 times for a total of 20 minutes

Bench Press 3 x 8-12

Dumbbell Row 3 x 8-12 (each arm)

Dumbbell Overhead Press 3 x 8-12

Skull Crushers 3 x 15

Push-ups 3 x 12

I’d love to hear how your workout went! Leave a comment or send an email!

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