Sweaty October | Days 5 + 6

It's the weekend! Saturday and Sunday workouts are inside.

Author

Laura Sadowsky
October 07, 2024

Happy Weekend!

Ideally, your weekend can be filled with lots of movement. Take a walk, go for a jog, maybe enjoy a nice bike ride, go hiking - whatever! When I was rehabbing from my second ACL surgery, I put a treadmill in front of the TV and my rule for myself was that I had to be walking/jogging/intervals/whatever in order to watch the TV.

Get creative and get moving! No matter what you do in your workouts or in the gym, what you do in the rest of your life matters, for your overall health, fitness, and truly - happinesses.

You can also use the weekend to catch up on any days that you missed this week. This is your fitness, your lifestyle - you get to choose how this looks and works for you.

That said, here’s 2 quick-and-easy workouts to pair with your active weekend!

Day 5 Workout

Time: 12 minutes

Warmup, Complete 2 Times

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

W2, Couch Stretch (30 second hold)

Set A, 10-Minutes AMRAP

Complete each exercise for 20 seconds, rest for 20 seconds, and then move on to the next one. After 10 total minutes, you’re done!

A1, Squat Hold

A2, Push-Up Hold

A3, Hinge Hold

A4, Bear Plank Hold

Day 6 Workout

Time: 15 minutes

The definition of quick and easy. 3 exercises, 5 minutes each. Get in, get out, get on with your day.

A1, Alternating Lunges

  Set a timer. You’ll do 12 total lunges (6 each side) at the top of each minute, 5 times, for a total of 5 minutes/5 rounds. Bodyweight would be easiest, and you could do less than 12 at the top of each minute. To scale up, you could always add weight or reps.

B1, Bench Dips

 Set a timer. You’ll do 10 dips at the top of each minute, 5 times, for a total of 50 dips and 5 minutes. You could do less than 10 at the top of each minute if this is too challenging. To scale up, you could add reps or add weight to your lap.

 If you don’t have a weight bench, you can easily use a chair or your couch!

C1, 5-Minute Abs

 This was something we used to do at the end of a workout in college. Truly a favorite and a go-to. Feel free to switch anything out for an ab exercise you enjoy. Back then we had to go through the entire team and each person picked the ab/core exercise for the team to do for a minute.

Set a timer for 5 minutes, and do each ab exercise for 1 minute then move on to the next one.

C1A, Bicycle Crunch

C1B, Flutter Kicks

C1C, Side Crunch Left

C1D, Side Crunch Right

C1E, Superman

Enjoy Your Weekend!

With Love and Strength,