There’s been a little less travel here recently, which is not a bad thing! Granted, I did still manage to get in a couple of hotel-based workouts when I was in Michigan learning more about Fanuc robots and robot programming. Thankfully at that particular hotel they had an almost totally unused stairwell with just perfect I-beam grips so you know I had to take advantage of that.
But back home, it’s also been incredibly hot, so evening workouts near sundown are the best for me at the moment. It’s super hot out and I don’t really get along well with the sun! Fortunately I have found a great couple of parks near places that I also like to get errands done or pick up a healthy take out dinner. Since Weaver Street Market has recently really gotten serious about not even having single use plastics on site AT ALL, I’ve taken the step of picking up a package of those super useful Light My Fire brand Spoon and Fork combos to have on hand: one in my workout bag, one in my backpack, one in my work backpack, one in my usual carry on roll-a-board. But back to the workouts… Here’s two weeks of weeknight workouts – these do not include either of the weekend challenge workouts that I do with my workout partner. Those tend to be a bit wild for posting online — especially in summer. That said, with the ones I’m posting below, please work at your own level, stay hydrated, and take rests as needed. Heat related problems are very real this summer and there’s no reason to injure yourself in training!
You may recognize a couple of these from Instagram Stories as I shared some screenshots of my Apple Notes app where I had been keeping track (along with some musical selections which should not be interpreted as cries for help). I’ve also been adding in extra mobility as I’ve been doing a LOT of work at the desk lately. If you have too, and you have time, it’s a good idea to add in more mobility work when you can. I am currently toting around a 16kg and 20kg kettlebell in my car and these workouts use one or the other – if the overhead work is lower rep, then you can assume I was using the 20kg!
Week 1 Tuesday Night Workout
Warmup
Joint Mobility and Abbreviated Cal Poly Hip Flow moves
Kettlebell Warmup Combo 3x:
- 10x kettlebell swings
- 5x kettlebell goblet squats
- 3/3 round the worlds
EMOM – 15 Rounds:
(with heat rest–aka hit pause and walk around–as heart rate demands. Use your discretion, there was no breeze and I was not cooling down in a minute a few times. I also really wanted to make sure each and every rep was a quality rep. With these short sets, there’s no excuse.)
- Pullups 3x
- Burpees 3x
- Alt lunges 10x
20kg Kettlebell Circuit 3x:
- 5/5 1leg DL
- 5/5 presses
- 20x swings
Bonus & Cooldown:
To round out the reps to an even 100 for the session: 10x swings before a mobility cooldown!
After that workout I took advantage of a local Taco Tuesday dinner deal! If you ever feel unmotivated on a Tuesday Night, then do this!
Week 1 Thursday Night Workout
Warmup
Joint Mobility and Abbreviated Cal Poly Hip Flow moves
Short Bodyweight Warmup Combo 3x:
- 10 Pushups, crawl back to squat position…
- 5 Bodyweight Squats, reach back to crab walk position
- 5/5 cross-body crab walk reaches (or feel free to do a crab walk, I was on rough concrete and wanted to stay on my towel!
Kettlebell Warmup Combo 3x:
- 10x kettlebell swings
- 5x kettlebell goblet squats
- 3/3 round the worlds
Kettlebell Circuit 5x 16kg:
- Snatches (descending Ladder, here’s what I did each round – you can also split up the reps with a hand-switch however – or take breaks if needed: 1st round 25/25, 2nd round 20/20, 3rd round 15/15, 4th round 10/10, 5th round5/5)
- Walk out and back (Active rest. this was about 100 yards total. Feel free to add a traveling move like walking lunges if you’re really feeling energetic)
- 10/10 Tactical lunges
- 10/10 Kettlebell Rows
- 5/5 Kettlebell Thrusters
- Walk out and back (Again active rest, feel free to add a traveling move or just stagger around like I do)
Cool down with joint mobility and grab a healthy dinner!
Weekend Challenge
(we did a tough Poker Chips workout, but any decent challenge is a good time. You might also want to take this time for yourself for some other kind of active recreation activity in nature)
Week 2 Wednesday Night Workout
We had a huge storm Tuesday night – and a tree fell across the driveway, so Taco Tuesday (and everything else was cancelled!) Fortunately Wednesday was great weather and the driveway was cleared super fast! I’m not missing out on Taco Tues next week though, you can count on that!
Warmup
Joint Mobility and Abbreviated Cal Poly Hip Flow moves
Kettlebell Warmup Combo 3x:
- 10x kettlebell swings
- 5x kettlebell goblet squats
- 3/3 round the worlds
Kettlebell Circuit 5x 20kg:
- Pullups (Sort of descending ladder – The reps listed are just what I did and were as many as I felt like I could do perfectly each round. Feel free to work at your own rep range, or pullup variation – more advanced, or if you need a less advanced alternative, go for bodyweight rows.) 1st round 9 pullups, 2nd round 7, 3rd round 7, 4th round 7, 5th round 6
- Walk out backwards 50 yards, and walk forwards to return – active rest… its HOT OUT HERE!
- 5/5 One Leg Deadlifts
- Pushups (sort of ascending ladder, 10 felt like too few and as the pull-up reps went down I felt like I had more I could do. Please work at your level – more or less difficult!) 1st round 10, 2nd round 15, 3rd round 16, 4th round 20, 5th round 20
- 3/3 Kettlebell Combo: 1 Clean 1 press 1 squat – do three reps then switch sides.
- 20x Kettlebell Swings
- Walk out backwards 50 yards, and walk forwards to return – active rest
Cool down with joint mobility and walking around too if the weather is nice!
Week 2 Friday Night Workout
I had done a lot of difficult mental tasks this week and especially on Friday, so I was not in the mood to do a lot of counting. You’ll see that there’s an intense focus here on very long sequences of short short sets of quality reps. I wanted to do a lot of “easy reps” basically, and this combo really adds up fast: 60 pullups, 90 pushups, 150 squats (which are the break, honestly). The second circuit was to burn off a little more jumping around energy I happened to have.
Warmup
Joint Mobility and Abbreviated Cal Poly Hip Flow moves
Kettlebell Warmup Combo 3x:
- 10x kettlebell swings
- 5x kettlebell goblet squats
- 3/3 round the worlds
EMOM – 30 Rounds:
- Pullups 2x
- Pushups 3x
- Squats 5x
Kettlebell and Bodyweight Circuit 5x:
- 10x SLOW hanging knee raises
- 3x Burpees (with jump and pushup)
- 20x 20kg kettlebell swings
- 10x Alternating Walking Lunges
Mobility cooldown and dinner time!
This week’s Weekend Challenge will involve a heavy sandbag!
What are your weekday/weeknight workouts like? Feel free to share in the comments section below!
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