Excited to share another workout with you, in collaboration with The Move Project!
Ryan mixes up my routine every couple of months depending on my goals, but this is generally how I train and have been very happy with my progress over the years. I do resistance training 4x/week (if I work out additional days I typically choose a class I enjoy or walk outdoors). Consistency is key!
I’ll be sharing more workouts over the next few weeks, so give them a try and see how they work for you…and, feel free to reach out with questions you may have!
I’ve learned over the years there are three things more important than quantity of exercise:
- Listening to my body and not overtraining
- Well thought out, efficient training programs
- Rest is incredibly important to recovery/results
It’s okay to dial it back when needed! Recently, I started experiencing upper neck and shoulder issues. My program is adjusted to strengthen these areas, and also to avoid movements that might aggravate it. Muscle Activation Technique (MAT) has been helpful in treating this.
The worst thing to do is to “push through” an injury or issue when it comes to workouts! In the past I might have ignored pain and kept going, for the sake of “needing” to workout. I’m still working out regularly, but I’ve made modifications to my routine/mindset to allow for healing. It’s a process, but my priority is to take care of my body first and treat it well!
This is a full body workout. Do the sequence one time through, or if you have time 2x through. Do each movement 8-12 reps. Select the weight that challenges you for this rep range but still allows you to have proper form.
Dumbbell Posterior Lunge
Dumbbell 1-Arm Press on the Bench
Cable Mid Lat Row – In a Lunge
Dumbbell Hip Extension
Lat Pull Down
Rope Tricep Extension
Body Weight Calf Extension
Dumbbell Seated Bicep Flexion
Bench Trunk Flex – Arms Straight or with Weighted Ball
Athleta Shadow Stripe Chi Tank / Contender Tight (also love the Run Free 7/8 Tight / lululemon Free to Be Bra (also love this style) / Puma Carson Sneakers / Sweat and Sparkle Shop Lifting Gloves (these are great for protecting your hands from getting roughed up at the gym, available in several patterns/colors!) / KenzLove Onyx and Hematite Bracelets (save 20% with code ANDREA20)
Be sure to check out the home/travel workout I posted recently in the Workouts section above! Feel free to comment with any questions you have on this circuit or training in general, happy to help. Thanks for stopping by! xx
Photography: Stephanie Drenka