Sweaty October | Day 19 + 20

Weekend Workouts Inside!

Author

Laura Sadowsky
October 19, 2024

Welcome to the weekend!

Hopefully you saw my post yesterday on Instagram, unveiling my SHINE method for health and strength. The E is Exercise, which indicates an active lifestyle - you’ll never be strong and fit if all you do is your workouts but then sit on the couch, or in a chair, for the rest of your day. So… get outside! Enjoy the fall weather, bike, hike, swim, walk, whatever! Just be active and enjoy your weekend and the fact that your body can do incredible things.

For this weekend’s workout, the idea is the same as last weekend - pick your day for each! One day is sprint intervals and the other is a fun little mix up of holds and pulses. Have fun!

Day 12 Workout

Time to Complete: 10, or more, minutes - your choice!

Warmup (Complete 2 sets of each)

W1, World’s Greatest Stretch (x 5 each side)

W2, Couch Stretch (x 20 seconds each leg)

Workout: 6 + minutes of interval cardio

 This will depend on what equipment you have:

My absolute favorite go-to is to see how quickly I can row 10,000m. This, of course, requires a rower and some basic rowing skills, so it may not be for everyone. My time is usually under 10 minutes.

My husband’s favorite is a bike interval workout on an airbike. He recommends 10-20 seconds hard at the top of every minute for 6 minutes. Again, this would require an airbike.

Sprint intervals can be done by everyone and anyone! This would work either on a road, track, or sidewalk, or a treadmill, just make sure you always keep moving and try to maintain the same sprint to walk/jog ratio throughout the workout (this could be distance or time - sprint 50m-100m and jog the remaining 300-350m on a track, or sprint 15 seconds, jog 45 seconds, or whatever works for you and your current fitness level).

Day 13 Workout

Time to Complete:

Warmup (2x each exercise)

W1, Child’s Pose (20 seconds)

W2, Couch Stretch (20 seconds each leg)

Set A: Set a timer for 8 minutes

You’ll do a squat hold for 30 seconds, mini pulses for 30 seconds, and then rest 1 minute - 4 times, for a total of 8 minutes. Love the burn 🔥 

A1, Squat Hold

A2, Squat Mini Pulses

Set B: 6 minutes AMRAP, resting between exercises as needed (try to keep the rest to work ratio even - or you can push it to rest less than you work)

B1, Pushup ISO Hold (x30 seconds)

B2, High Plank Hold (x30 seconds)

B3, Push Up to Side Plank (x4 pushups)

In Love and Strength,