Workouts from December 9th-15th, 2018

December 15, 2018

I'm an Ayurvedic Wellness Counselor Personal Trainer & Yoga Teacher who specializes in helping you live a cyclical life to help you heal your hormones. 

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Hi, I'm Andrea

    This week I’ve decided to quit my Alchemy gym membership and either join an Anytime Fitness or continue to go to my regular place I rent gym space from to do my own workouts. I’ve decided to revamp my Hustle, Muscle & Flow workouts and do a 2.0 version for 2019. I will be sharing sneak peaks of the workouts throughout the process.


    Sunday- December 9th, 2018

    Yoga Class 

    There were only two of us at class so I was feeling the need to fight off a cold so requested a slow flow and restorative yoga class. Thankfully the other class participant was game and we got to relax.


    Monday- December 10th, 2018

    My Hustle, Muscle & Flow workout

    10 Minute Cardio-  Shoulders (Weeks 1-3- Blast)

    Time          Speed                Incline

    1 Minutes    5-6 mph                 10

    2 Minutes   3 mph                     10

    1 Minute      4.5-5.5 mph          8

    2 Minutes    3.2 mph                 8

    1 Minute      5.5-7 mph              6

    2 Minute     3.4 mph                  6

    1 Minute     6-8 mph                 4

    Strength – 20 Minutes AMRAP

    All Moves 10 Reps

    Workout

    Squats to shoulder press

    Lunge hold with rear delt raise

    Opposite row to shoulder press

    Curtsey Lunge to lateral raise

    Arnold Press


    Tuesday- December 11th, 2018

    I taught 2 yoga classes.

    Here are a few yoga options if you want to do a yoga practice today.

     


    Wednesday- December 12th, 2018

    I’ve been on a Hustle, Muscle & Flow kick! Below is a sneak preview of the HMF 2.0 version coming this spring. It is a great total body workout and if you don’t have a treadmill just eliminate that section or do at-home cardio moves of your choice such as burpees, high knees, running stairs, mountain climbers etc.

    10 Minute Cardio

    Time                Speed                      Incline

    1 Minute          5.5-6.5 mph                       1

    20 seconds     6-7 mph                              8

    40 seconds     N/A                                     8

    30 Seconds     5.5-7 mph                          6

    30 Seconds     N/A                                    6

    40 Seconds     5-7.5 mph                          4

    20 seconds      N/A                                    4

    60 Seconds     5-8 mph                              2

    60 Seconds      3.5 mph                              2

    20 seconds      6-8 mph                             8

    40 seconds       N/A                                    8

    30 Seconds      5.5-7 mph                          6

    30 Seconds      N/A                                     6

    40 Seconds      5-7.5 mph                           4

    20 seconds      N/A                                       4

    60 Seconds     8.5 mph                                 2

    60 Seconds      3.5 mph                              2

    Workout 

    All Moves 10 Reps

    Side lunge with rows 

    Bulgarian Split squats to shoulder press

    Pulsing lunge with lateral raises 

    Side Plank with Hip Dips

    Up/down planks to goddess squats 


    Thursday- December 13th, 2018

    I didn’t workout at all Thursday.


    Friday- December 7th, 2018

    I went to an Alchemy A10 class and taught my Strength & Flow new fitness class. My fitness class I just did the free dance, 5 minute yoga flow and yin yoga portion of class and cheered on others as they did the strength routine.

    Alchemy Workout 

    • 1/1,2/2 , 3/3,  4/4,  5/5 – Clean & Press

    &

    15 Pull-ups (This is my least favorite move I’m not very good at it but am improving ever so slightly)

    15 Pushups

    *Repeat from the 1/1 clean & press back to pull-ups and continue that pattern for 10 minutes.


    Saturday- December 15th, 2018

    I took Jalen out for an hour walk. I pushed him in the stroller and I got a little peace and quiet as he slept. I also saw a beautiful bald eagle on our walk.  I knew I wouldn’t be able to make it to my yoga class since I had a Michael Bolton concert in the evening.

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    I'm an Ayurvedic Wellness Counselor Personal Trainer & Yoga Teacher who specializes in helping you live a cyclical life to help you heal your hormones. 

    categories

    Ayurveda

    Menstrual cycle

    Seasonal Living

    Hallmark Channel

    popular posts

    Should women do HIIT workouts all month long?

    Ayurvedic Approach to Menstrual Cycle

    How to do a castor oil pack

    Hi, I'm Andrea