Well hi there! I hope your Monday is off to a wonderful start! I had a busy weekend with my boys, last weekend of t-ball (super adorable) and then all the usual efforts to keep them entertained. I also tried to get a few things done around the house but thinking about that now, I’m not sure if I really accomplished all that much – oh well. lol
So this past week I’ve been under the weather with a nasty cough & head cold that I can’t seem to kick. I feel like I’ve tried everything to fight it off but nothing is working! If anyone has any home remedies you’d like to share I would love to hear!
Even though I had the sick bug I still went to the gym most days (mostly for my “me” time) but I kept my workouts low intensity. This was a sharp contrast from my week prior when I was in LA. I had mentioned to you on my last post that I wanted to do a little fitness adventure, try some different workout classes, and see some different studios since LA is a hot spot for all that!
My first class was at a place called Wanderlust Hollywood, a super cool studio & cute cafe that offers a wide range of both modern and traditional yoga classes. I took a Kundalini Yoga class which is a little different from your typical yoga class. Kundalini is the yoga of awareness. The practice uses the breath, movement, and mantra to open up and balance all aspects of the body and mind. I’ve taken a few different Kundalini classes but this one in particular didn’t feel so much like a sweaty workout, but more calming to the mind and body. I loved it, was a refreshing and an energizing way to start my day. I was so happy I went!
The next day I had signed up for two classes which were basically back to back, because lets be honest, I was in LA so there was shopping, eating and sitting poolside
on my to-do list. My first class that morning was at Rise Nation, a 30 minute class on the versaclimber (cardio machine). The movement is almost like climbing a ladder, your feet strap into two foot peddles and your hands hold onto handle bars while you stand upright. I was curious about this class because it’s seems like the latest trendy thing.
After I finished the class I felt like it was a really good workout, it was intense and challenging. It’s great because it’s a low impact activity, you can self-regulate the resistance and your range of motion. That said, 30 minutes would be the absolute max for me on a machine like that before getting super bored. I was happy I tried the class, and I would probably do it again but it’s not something I’m interested in doing on the regular.
After Rise Nation we walked over to Eden Sassoon Pilates for a 50 minutes pilates class on the reformer. I was SO looking forward to this class because there is no ab workout like a pilates workout. I’ve done lots of pilates on the mat but have only done a handful of reformer classes so I was excited to learn some new moves and get a good workout in.
The class was very challenging and so much fun, the 50 minutes flew by! I’m telling you, nothing will make your body tremble like a reformer workout that targets the slow twitch muscle fibres. In pilates your body moves through slow control movement patterns, and lots of repetitions with the use of cables and a moving carriage (which really fatigues the muscles). I find that I get stiff and sore in the weirdest places after these workouts! I loved it and highly recommend this type of class to anyone. A strong core is so important, and pilates is a great way to work on that.
This weeks workout….
Ok moving on, lets get into the workout this week, it’s a simple cable upper body workout. You only need some cables and a few different attachments.
3-4 sets each exercise. Rest 1-2 minutes between sets.
20 x Plank Cable 1-Arm Pull
- Keep your body in a strong plank position. Grip the handle with one hand while your other hand is planted firmly on the floor.
- Extend your working arm and then pull back back into your side. Squeeze in tight and then extend your arm in a controlled tempo. Repeat for 20 repetitions, shake out your arms and then preform on your other arm.
- *keep your abs tight and plank in good form!
20 x Cable Lateral Raises
- Stand with a stable and strong stance, tilt forward slightly at your hips, hold handle and keep a slight bend in your elbow, raise your working arm out to your side.
- Think about leading the movement with your elbow and your forearm and hand with follow through. Once your elbow reaches shoulder level, slowly lower back to starting position.
- *keep your abs tight and avoid a lot of upper body movement to help lift the weight. (you won’t need much weight for this exercise!)
20 x Cable Flies
- Stand with your feet staggered and tilt forward about 30 degrees, keep you back in good posture and shoulders back & relaxed. Begin by holding the cables out in front with your fists together. Keeping a slight bend in your elbows.
- Open your arms up bringing your arms apart, once they are aligned with your chest bring your arms back together. Keep your elbows high at all times and abs tight!
20 x Tricep Rope Extensions
- Grip the rope and then stand with your feet staggered, tilt forward about 45 degrees. Tuck your elbows in and then pull the rope straightening out your arms. Finish the movement by curling your wrists out.
- In slow and controlled motion, return back to your starting position. All movement should be in your forearms and hands. Repeat for 20 repetitions.
20 x Cable Curls with a twist
- Grip the rope so that your thumbs are closest to you, stand upright with your shoulders relaxed, abs tight and elbows tucked into your sides.
- Curl the rope up bringing both of your fists together and to the same side, lower back down to your starting position. Now curl the rope back up bringing your fists to your other side. Alternate for 20 repetitions total.
This is a higher rep workout so adjust your weight! You will lift lighter. Focus on your form and the muscle you are targeting for each exercise. Your mind to muscle connection is real so get the most out the every rep!
Happy Monday everyone!