This week I’m keeping my training simple by doing the same workout all week. I don’t normally enjoy doing the same workout over and over. since I’ve got major training ADD. But for this week, simple was necessary. Why?
I haven’t made time to plan out my workouts so in order to stay consistent, I’m sticking with one workout that’s feeling really good. This means that I’m getting the chance to really dial this workout in AND be more aware of the results I’m getting!
Plus keeping my training simple is giving me some much-needed extra physical, mental and emotional capacity to manage creating better harmony in my life right now.
How are you keeping your training simple?
Monday
Rest + Recovery Day
I was still sore and wiped out from that too intense run on Saturday, so I took the day off. I did some mobility work and light foam rolling plus had a check in with my Pelvic PT.
Tuesday
Full Body Strength
My rule is no more than one or two days off from workouts. I’ve found even if I’m still sore or tired on day 3, the only way to get better is to get back to the workouts. I usually like to focus on keeping my training simple to rebuild any lost confidence or trust after overdoing it.
I did a long warmup alternating glute and core activation exercises for 20 minutes. Then I did 2 rounds of a 5 exercise circuit:
- Single Leg Squats
- Wall Sit Scaptions
- Lateral Monster Walks on my toes
- Bear Crawls
- Dumbbell Bent Over Rows
I saved the third set for the afternoon and got my kids in on it! Instead of calling the exercises by their names, I called them:
- Flamingo squats
- Monkey Raises
- Monster Walks
- Bear Crawls
- Gorilla Pulls
Wednesday
Long Warm Up + Full Body Strength Workout + Neck Adjustment
I did the same workout as yesterday because it felt just. so. awesome. Keeping my training simple by doing the same workout feels exactly right for me this week. I’m not making it easy though. I’m challenging myself by doing as many reps as I can – while maintaining perfect form.
Thursday
Warm Up + Gentle Muscle Activation
I’ve said before that I usually take it easy after getting my neck adjusted. But I’ve learned that some light exercises are actually required to help my neck settle into its adjustment and avoid the muscle spasms that sometimes occur. Again, I’m keeping my training simple by doing a lighter workout that I now know works for me:
- Band Bridges
- Band Clams + Chin Tucks
- Dead Bugs
- Unilateral Wall Sits
- Side Lunges
- Bird Dogs
- DB Wall Sit Scaptions
Friday
Light Muscle Activation + Rest Day
I repeated my workout from Thursday, keeping the intensity low enough that I could easily have done more. Just enough to help those muscles settle into their new alignment.
It’s been a fairly intense week outside of physical challenges. Maybe there’s something to be said for Friday the 13th occurring during a full moon? My kids have been experiencing a lot of big emotions and I’ve had to be ON to help them through that. Plus realizing that I was trying to do too much and just needed a little more sleep.
Weeks like these are when keeping your training simple is extra important.
So today I gave my body that rest and quiet time. I didn’t do a complete meditative rest day but I rested in bed and did some reflective journaling and planning. Those are two things I need to feel calm and prepared.
Saturday
Warm Up + Family Day at the Botanic Garden
Still keeping my training simple by doing my same warm up. Then we took the family to the Botanic Garden! There is almost nothing more healing for me than spending time outside just walking and enjoying a beautiful extensive garden. I’m so grateful we have this little gem hiding in Albuquerque!
Sunday
Long Warm Up + Full Body Workout
Again I’m keeping my training simple by doing the exact same workout I’ve been doing all week. And you know what? I’ve really dialed in the routine so I know what works which means I feel freaking amazing when I’m done! And as a bonus, I’m already making strength and endurance gains!
This is proof that you can do the same workout and see results. You can also switch things up and see results. The key is consistency.
Now I’m going to have to sit down and make a plan for the next few weeks’ workouts. That’s another way I’m keeping my training simple: by knowing what I’m doing ahead of time!