Workout Wednesday: Weekly Workouts + 2 Pinnable, No Equipment Workouts!

What day is it? HUMP DAY. I found this fun Pinterest-y quote and I really love it to go along with today's post: 

Self Respect

Despite the last week being cuckoo crazy with traveling and indulging in LOTS of food, mostly not healthy, I was able to move my body almost every day. 

Monday - I teach a 45 minute spin class every Monday morning at 6 a.m. I was very beat up from my 11 miler on Sunday, but spinning actually felt great for my knees and ankles. 

Tuesday - Upper body push/pull workout

4 Rounds - Superset 1

10 kettlebell overhead press; 10 hammer curls

4 Rounds - Superset 2

10 KB chest press; 10 KB bent over rows

4 Rounds - Superset 3

10 TRX tricep extensions; 10 lat pull downs

4 Rounds - Superset 4

10 push-ups; 10 KB sumo deadlift-high pull

Ended with some sprints (literally like two, I was tired) and some core work!

Wednesday - Lower body push/pull workout - was traveling for work, able to get in a workout before work in the morning.

4 Rounds - Superset 1

10 kettlebell goblet squats; 10 cable low rows

4 Rounds - Superset 2

10 lateral step-ups; 10 trap bar deadlifts

4 Rounds - Superset 3

10 split squat; 10 KB swings

4 Rounds - Superset 4

10 forward lunge with halo (did this with a KB, can be done with Dumbbell); 10 KB snatches

This was great too - I was really into the push/pull thing last week - gets the muscles feelin' happy.

Thursday - in Ohio for work with a client and we ate all of this in addition to an incredible meal & wine (Those are ice cream cookie sandwiches, not pictured is another plate full of them):


So Thursday morning we were itching to move our bodies before a full day. Along with my co-workers Jaime and Laura, we completed this fun little doozy - no equipment needed! Just a step, ledge, bench, anything!

CrossFit Style No Equipment Workout - for when you're short on time, but need a good sweat!

Friday - rest day, sat on my bum in a plane, at work and in the car. I traveled back to Philly from Ohio and then up to the Finger Lakes in New York after work. 

Saturday - short hike in the Finger Lakes plus hiking in and out of the car to the many wineries we visited - that counts, right?

Sunday - traveled back to Philly, no workout. I was pooped - it's tough drinking all that wine! 

Before I go I want to share one more no equipment workout with you! I did this one after work one day on the Schuylkill River Trail. I couldn't bring myself to go inside of the gym when the weather & view were just perfect (photo used in this graphic was my workout view!)  I broke it up into 10 rounds of 10. 300 Workout - A quick workout for when you're in a pinch!

XO - Rach

Do you prefer to workout inside or outside?