I’ve been trying to incorporate more cross training into my fitness regime and with my new part-time position beginning at CorePower Yoga, I felt it was time to revamp my workout split from strictly HIIT and lifting to incorporate different activities.
Monday: Running HIIT and Lift Glutes, Hamstrings
Tuesday: Steady State Run and CorePower Yoga
Wednesday: HIIT Run and Lift Back, Bis, Tris
Thursday: CorePower Yoga and Lift Glutes, Quads
Friday: HIIT Run and Lift Shoulders, Chest
Saturday: Steady State Run or Rest
Sunday: CorePower Yoga
The goal here is to get about 4 lifts in a week (2 upper, 2 lower) and 5 runs or so. The HIIT Runs will often be work out classes such as Mile High Run Club, Barry’s or Orangetheory, as those are my favorite kind of group fitness classes, or my own HIIT run. Steady State Runs are easy 20-30 min runs that can be done at a level of exertion in where it is only slightly difficult to have a conversation. Lifts normally last about 45-60 minutes. Depending on what I do prior to a lift and my energy level, I make adjustments. If I do HIIT cardio strictly for 30 minutes than I normally get a longer lift in. If I take a HIIT class combining weights and cardio for 60 minutes, the lift is shortened.
I like to get some movement in on the weekends, but depending on my weekend plans, the days will look different. I am to get about 30 minutes of movement in some fashion on Saturdays and then have a relaxing yoga session on Sundays, but if Saturday does not permit for a run, I will plan to incorporate it into my Sunday routine.
Walking more is a must for me as my time spent getting 10,000+ walking steps a day in Miami has served my me so well. I am loving the time spent listening to a podcast or relaxing music or reading while walking on the treadmill. I plan to incorporate longer walks into my daily routine when I am back in New York. Though, walking everywhere, this is really not a problem. It is more so the mindfulness aspect of deliberately choosing to walk and take time for myself, rather than just getting my steps in because I ran a lot of errands that day.
Overall, I am looking to shift my training to be more diverse and build more strength in my stabilizing muscles, core, and progress my mindfulness and yoga practice. I’d also like to work to take some of the pressure off of myself. I’ve been stuck in a cycle where I feel that I have to do a HIIT class like Orangetheory everyday and get in a long lift, or it wasn’t a successful day. With the addition of other amazing forms of training, I have started feeling overwhelmed as I try to run and lift and do yoga and walk etc., 5x a week. It is unsustainable and I’m working on being comfortable with knowing that not every workout I do has to be at a crazy intensity for it to be a great workout. All movement is good movement. I love the way I feel after yoga and sculpt classes so more of those will be great for both mental and physical progress! We’ll see how week one goes starting Nov 1! (Don’t you just love that the 1st is a Monday?!)
xoxo
Rach
RachLansFit 