By Penelope Loves Lists Contributor Denise Martinez
We are on the 4th week of our Weekly Workout Lists series and I hope you’re all starting to feel like you’re becoming more consistent with your workouts. Doesn’t scheduling this time make all the difference in the world?!
I know I’m definitely starting to feel stronger. I’ve haven’t been this sore in a while and I like it! I don’t know if you could tell from my first work out list, but I like high intensity workouts. I need to feel maxed out and sweaty to feel like I got a good session in. It’s the athlete in me and I like to be able to hone in on my competitive nature to really drive me through my workout. I think that’s why I gravitate towards the bootcamp style challenges.
My latest fitness crush is on Crossfit and that’s my inspiration for this week’s workout list. If you aren’t familiar with Crossfit it’s a training program that focuses on building strength and conditioning by providing challenging workouts in an extremely varied format. The goal is to have you become proficient in 10 general physical skills: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy.
I decided to incorporate this type of training to help me get ready for my half marathon in November. Eventually I want to join a Crossfit gym because I’m totally intrigued with the community aspect of the sport but I also know I always push myself harder when I’m working out with a team. That’s why I love these weekly workout lists so much. I feel #teampenelope and it inspires me to give it my all.
Don’t worry. I’m not going to go hard core on you out of the gate. This is Crossfit for beginners – I’m a beginner! I made sure to start out slow and progress in intensity each day. I guarantee you by the end of this week you will feel so much stronger than you did 7 days ago.
I also gave you a bonus workout if you need to restore and ease your sore muscles, believe me, you will thank me for including that.
OK, let’s do this!
Monday: Crossfit 101- crunch, air squats, pushups
10 minutes: If you do all 7 rounds, you will do 140 situps, 105 air squats and 70 pushups.
20 minutes: if you do the video 2x: If you do all 7 rounds you will do 280 situps, 210 air squats and 140 pushups. No equipment needed
Tuesday: Crossfit full body workout with weights
10 minutes 20 minutes if you do the video 2x Hand weights
Wednesday: Intense full body Crossfit workout
22 minutes if you do the video 2x
No equipment needed
Thursday: Plyo HIIT Workouts: Burn Fat Fast
30 minutes if you do the video 2x
Jumprope (you can do air jumpropes if you don’t have a jumprope)
Friday: Hardcore Plyo Workout
Hand weights & chair (something you can do tricep dips on)
No equipment needed
We’ve created a playlist on YouTube of all of these fantastic workouts, all in one place: click here to see.
Super Quick Smoothie Inspiration: Chocolate Banana Berry Protein Shake
Bananas, Strawberries, Raspberries, Blueberries, Chocolate Milk, Greek Yogurt & Water
Have a great week #teampenelope and remember, what you’re going to be feeling is a good kind of sore. Push through it!
We’d love to hear how you’re liking the #PWWL thus far, so leave it in the comments.