My Workout Week

Wonder what I do for my workouts? Here is a breakdown of a week in my workouts, complete with sets and reps!

Monday

Warm Up

20 jumping jacks

20 high knees

20 standing side crunches

10 burpees

Workout - 4 Sets

12 stability ball cross crunches (each side) holding a 20 lb weight

10 V ups

30 sec side plank (each side)

12 stability ball reverse hypers

10 flutter kicks (each leg)

Rest 1 min

Cool Down

A few quick stretches and a protein shake

1.5 hr roller derby practice

Tuesday

1.5 hr roller derby practice

Wednesday

Warm Up

20 jumping jacks

20 high knees

20 butt kicks

12 push ups

Workout - 3 Sets

10 squats holding a 20 lb dumbbells in each hand

10 lunges holding a 20 lb dumbbells in each hand

10 single leg calf raises (each side) holding a 20 lb dumbbell on the same side as the leg being worked

12 clam shells (each side) with a 15 lbs resistance band around my legs

10 hip adductions (each side) with a 30 lb resistance tube

Rest 1 min

Cool Down

A few quick stretches and a protein shake

Thursday

1.5 hr roller derby practice

Friday

Rest day

Saturday

Warm Up

20 jumping jacks

20 high knees

20 butt kicks

10 Burpees

Workout - 3 Sets

12 push ups (from toes)

8 lateral arm raises holding a 8 lb dumbbell in each hand

12 tricep dips from a bench

10 front arm raises holding a 20 lb dumbbell

8 assisted chin ups

Cool Down

A few quick stretches and a protein shake

Sunday

Warm Up - around half a football field

Run

Side shuffle

Backwards run

Grapevine

Grapevine

Run

Side shuffle

Backwards run

Agility Run- 3 Sets

Start facing sides, sprint 5 yards to your left, turn around and sprint 10 yards, turn around and sprint 5 yards back your starting place
Rest 1 min
Repeat heading in the other direction

Plyometrics - 3 Sets

10 hops forward, backwards, right, and left

10 single leg hops (each leg) forward, backwards, right, and left
8 tuck jumps

8 continuous long jumps

Cool Down

Jog around the entire football field

That is a week in my workout! I have a few different core, leg, upper body, and agility workouts I rotate through to ensure a full body workout and to keep things interesting! My husband and I also add in one or two outdoor skating sessions in the summer time.