Workouts from December 9th-15th, 2018

December 15, 2018

Workouts

explore the blog

Ayurvedic Pregnancy 

How to do a Castor Oil Pack

You'll also love

search the post index

MORE ABOUT ME

I'm here to help you integrate the timeless principles of Ayurveda, lunar wisdom, and menstrual cycle alignment effortlessly into your daily routine.

I'm Andrea - your Seasonal living guide

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.

share this post:

Leave a Reply

Your email address will not be published. Required fields are marked *

explore the blog

Ayurvedic Pregnancy 

How to do a Castor Oil Pack

You'll also love

search the post index

MORE ABOUT ME

I'm here to help you integrate the timeless principles of Ayurveda, lunar wisdom, and menstrual cycle alignment effortlessly into your daily routine.

I'm Andrea - your Seasonal living guide

LEarn My Story

I specialize in pre/postpartum wellness through an Ayurvedic lens. Pre/postpartum fitness has been something I've focused on for 17 years now and is my passion & calling in life. 

I host a weekly podcast, Peaceful Power Podcast and have written two cyclical living books- Divine Body Wisdom and Ayurvedic Approach to Healing Your Menstrual Cycle. 

I graduated from Shakti School in 2019 as an Ayurvedic Wellness Counselor. I'm a 500 HR Yoga Teacher and Ayurvedic postpartum doula graduate from Inner Sun & Moon AyurDoula Program. 

My other interests are playing tennis, watching the Hallmark Channel, and enjoying my morning cup of coffee. I also love exploring my favorite nature trail with my two boys and hubby. 

I'm an Ayurvedic Wellness counselor, Ayurvedic postpartum doula & 500 HR Yoga Teacher and Personal trainer since 2007.

I'm Andrea — your Ayurveda & Yoga  Guide to Postpartum Healing.

Learn what practices are best to live in alignment with the current season. You will also receive a yoga asana practice, seasonal tips, two Ayurvedic seasonal recipes and dosha pacifying practices. 

Ayurvedic Guide to the Fall Season 

free guide

easy to use free guide