Workout week of January 4-10

I found this past week was hard to get motivated. I believe it is the cold wintery weather that finally decided to get here. I guess we have been lucky in Kelowna, not too much snow this year!

I managed to drag my butt out the door mostly in the afternoons. I like to do morning cardio everyday, but like I said it was hard this week.

I also find it challenging because I teach so many classes and 4 of them I am participating as well so I have to continue training my body parts heavy because sometimes my classes seem more like cardio to me rather than strength training. I do a lot of plyometrics in my classes so my legs get a good workout. This was my training and work schedule:

Monday January 4:

Got to the gym around 3pm to train back.

Unassisted pullups 3 sets of 6-10 reps
Seated rows 3 sets of 10-12 reps, 17.5 pounds
Assisted wide grip pullups with 20 pounds, 3 sets of 8-10 reps
Bent over rows at the squat rack 4 sets of 6-8 reps, heavy 25 pound plates on each side
One arm rows 3 sets of 7-10 reps with 45lbs dumbbell
Staight arm cable pulldown 3 sets of 6-8 reps with 70lbs

4pm PT client
5:30pm Super Set Training Class 1 hour full body with plyometrics
6;45pm PT client

Tuesday January 5:

Got to the gym at 3pm again

20 minutes of interval training on the treadmill
Chest and shoulders

Standing cable fly 3 sets 15 reps at 15lbs
Bench Press 4 sets of 6-8 reps 20lbs on each side
Dumbbell Press no spotter today so did 3 sets of 8-10 reps with 35lbs dumbbells (can do 40-45lbs with a spotter)
Dumbbell Shoulder Press no spotter 3 sets of 10 reps with 25lbs (usually 30lbs with a spotter)
Dumbbell Lateral Raises, down the rack starting at 20lbs all the way down to 5lbs, no break
Upright Row 3 sets of 8-10reps, 40lbs

4pm client
6pm 1/2 hour core class
6:30pm SST Full Body class

Wednesday January 6:

Again could not get to the gym in the morning

4pm client
5:30 pm continuous cardio 20 minutes on bike, 20 minutes uphill walking on treadmill

6:30pm Bosu Intervals class, mostly cardio

Thursday January 7:

1pm cardio 45 minutes continuous uphill walking on treadmill
1:45pm Skipping between 3 sets of unassisted close grip pullups and leg raises
One arm rows 3 sets of 7-10 reps 45lbs
Assisted pullups 3 sets of 6-8 reps
Reverse Fly machine 3 sets of 6-8 reps with 45lbs

Taught boot camp at Beach Body Kelowna from 4:30pm-6:30pm

Friday January 8:

11:30am taught boot camp at Beach Body Kelowna

1pm 20 minutes of cardio
1:30pm Chest and Shoulders
to tell you the truth, I do not remember what I did! Probably tired...

5:30pm went back to teach another boot camp

Saturday January 9;

10am PT client
11am insane full body workout that only took 25 minutes to do. It is called the 600 rep workout. email me at if you want to know what that is.
12:30pm PT client

Sunday January 10:

No clients only day off. Went to the gym anyways for a quick workout at 3pm.

3 set each going through the exercises in this order:

1 minute skip rope, 6-8 hanging leg raises, skip rope, decline pushups toes on bench, skip rope, unassisted pullups 6-8 reps, skip rope, 20 jump squats

took me 18 minutes, so I worked shoulders, more back and abs

Upright rows 3 sets of 6-8 reps (arms felt tired after all the rope skipping) 40lbs
Lateral raises 3 sets of 10 reps with 15lbs. All the guys in the gym were using the 20lbs dumbbells, grrrr...
Captain chair leg raises 3 sets of 10 reps
Straight arm cable pulldown 3 sets of 8 reps, 70lbs
Knee tucks on bench super setting with above exercise
Reverse fly machine started at 45lbs, no breaks until 15lbs