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
Lunge hold with rear delt raise
Opposite row to shoulder press
Curtsey Lunge to lateral raise
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
Bulgarian Split squats to shoulder press
Pulsing lunge with lateral raises
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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