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: 

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!

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. 

XO - Rach

Do you prefer to workout inside or outside?

Happy Hump Day! How's everyone's week going? We're halfway there! I wanted to share an Upper Body & Core Workout with you that I did one night last week after work and it left my muscles feeling tired!

Last week after my long run I really screwed up my foot. I think I strained my Peroneal Tendon. This is a new fun running injury. I just can't win! Basically the outside of my right foot was just killing me and it hurt a lot to even walk. For the past week and the rest of this week I am NOT running, but focusing on upper body strength and cross training! 

Here's an upper body and core workout I put together - injured foot or not, this workout is sure to make you sweat.

My intention for this workout was to hit all the major muscle groups in the upper body. Twelve reps is a good rep range to really tire out those muscles. Try to use a challenging weight! By the tenth rep, you should be ready to put the weight down. If your form starts to get compromised, lower the weight and finish the reps. I chose to program some extra HIIT on the rower at the end because 1.) I'm a cripple and can't run. 2.) The rower is very low impact. 3.) It also works your upper body! 

Exercises:

Single Arm Kettlebell Clean and Press

Pike Push-ups (move at :24)

Elevated Plank Rows (move at :30)

Plank Walk-ups

Stability Ball Hip Bridges

Enjoy!! 

- Rach

Who's ready for the weekend?!! The pope will be here this weekend so I'm either escaping town or camping out in my apartment - Philly is expecting 1,000,000 people!

Good morning!  I've got a great, pinnable workout to share with everyone this morning. Yesterday morning I taught my Super Circuits class in Old City and I was so surprised with the turnout! I usually have a small class of about 5-8 women, but yesterday I had about 15 people - even a couple guys. I love the energy that a bigger class gives off. 

Before I taught, I had to down a 16 oz of Wawa's Pumpkin Spice Coffee...if you haven't had it GO GET IT NOW. Their pumpkin spice coffee is better than any other coffee places. And way cheaper. 

Anyway, on to the fun stuff. This Super Sweaty Circuit Workout consists of 4 different circuits and a little core burnout at the end. Each circuit is designed to focus on a specific part of the body. I think this one got us all sweatier than usual because after each circuit, that muscle group was a bit fatigued. 

For the elevated side squat, you simply have one foot on the bench and you bring it down into a squat and then immediately come up to raise your opposite leg. I demo this one in the short video below! The chest press and skull crusher combo means that you will be laying on the bench. You start with a basic chest press, turn your palms to face each other at the top and then go into a skull crusher (tricep extension.)

The alternating reverse lunges to a single leg deadlift are also in the short video below. This is quickly becoming one of my favorite exercises! Single leg deadlifts are an awesome exercise not only for your hamstrings and glutes, but also for your core and stability. This combo movement is a great one to ease you into doing single leg deadlifts because it will take some of the balance challenge away by adding the lunges in. 

Here's  snippet of some of the moves this video is also on my Instagram - with a little better quality!):

[embed]https://www.youtube.com/watch?v=wpWc4xiE-LQ[/embed]

On another note, who's celebrating Rosh Hashana today? I'm making a dinner tonight for Michael and I and we are going to FaceTime my family in Florida. Sad that we can't be all together but technology kind of makes it possible! I'm making a turkey breast, matzoh ball soup and this honey cake. I'm excited. 

Michael and I just walked to our local coffee shop (at the train station) for some lattes and I'm about to head out for a long run in this BEAUTIFUL 70 degree weather. It's starting to feel like fall and I am so happy :) After that I'll get cooking.

I LOVE SUNDAYS!!

XO- Rach

What's your favorite thing to do on a Sunday?