Workouts + Workout Ideas + Weekly Playlist + Winners

That’s a whole lot of “Ws” in the blog post title!

GOOD MORNING from Mexico!

We arrived on Saturday around noon for our 5th annual Y2 Yoga retreat and have been soaking up all the beauty of Zoetry Paraiso de la Bonita ever since.

I’m currently enjoying a fruit plate and some coffee while I write this post and then I’ll head off to our AM yoga practice at 8. I wanted to pop in to share some workout ideas, your weekly workout playlist and the winners from last week’s giveaways.

Workouts + Workout Ideas

Monday

6.2 mile run at 8:24 pace

Tuesday

Hot yoga

Wednesday

500 meter row

3 rounds:
20 resistance band around ankles two-step side shuffles
20 resistance band around ankles jump squats
10 push ups

5 rounds:
10 back squats (95#)
10 pull ups (30 kipping, 20 strict with light band)
10 push ups

500 meter row

5 rounds:
10 barbell deadlifts from the ground (95#)
10 burpees
10 supine toes to bar

3 rounds:
10 bicep curls
15 tricep pressdowns
10 side raise
10 overhead press

Thursday

5.7 mile run at 8:30 pace

A bodyweight set from today’s workout. I love the TRX! ? _ 10 TRX bicep curls 20 squat with reverse fly 10 TRX triceps extensions 10 TRX reverse jump lunge with knee lift _ Repeat for 3 rounds. _ #workout #tgif #trx #personaltrainer #fridayworkout #fitnessmotivation #fitgirls #biceps #triceps #squat #lunge #workoutmotivation #trxworkout #bodyweighttraining

A post shared by Jen ? Peanut Butter Runner (@jen_pbrunner) on Feb 24, 2017 at 5:25am PST

Friday

1 mile treadmill run

3 rounds:
15 dumbbell chest flys
10 dumbbell single arm rows (each arm)
10 dumbbell single leg deadlifts (each leg)

3 rounds:
20 leg press
10 machine hamstring curls (each leg)
10 straight bar upright rows
10 straight bar overhead press

3 rounds:
10 TRX bicep curls
20 squat with reverse fly (resistance band)
10 TRX tricep extensions
10 TRX reverse jump lunge with knee lift (each leg)

Saturday

4.2 mile run

Shoulders and legs are ? after this morning’s finishing set. _ SQUAT + SHOULDER COMBO 25 goblet squats 5 front raise/side raise 10 upright row 10 overhead shoulder press _ Do 2 to 4 rounds. I did 3! _ Wearing @donajofitwear leggings @lululemon free to be wild bra and @trackandfieldclt tank. ? _ #workoutmotivation #fitgirls #personaltrainer #fitnessmotivation #sundaysquats #squat #gobletsquat #strengthtraining #shoulderworkout #lovetolift #girlswholift #vacationworkout #lululemon #mytrackandfield

A post shared by Jen ? Peanut Butter Runner (@jen_pbrunner) on Feb 26, 2017 at 8:20am PST

Sunday

Yoga + Sprints + Strength

2 miles of .3 mile sprints with 20-30 second rest between

3 rounds:
10 dumbbell single arm rows (each arm)
15 incline push ups

3 rounds:
10 dumbbell bicep curls
10 dumbbell tricep kickbacks (each arm)

3 rounds:
25 goblet squats
5 dumbbell front raise/side raise combos
10 dumbbell upright row
10 dumbbell overhead press

Weekly Workout Playlist

And here’s the direct link to the playlist in Spotify.

Giveaway Winners

Be Runa Seed Salt and Seed Sweet

Comment #106 jberry

thredUP $250 Credit

Comment #3 Leah C

BB&T Corporate Cup Entry

Comment #19 Jennifer

I will email all of you today! Feel free to go ahead and email me if you haven’t heard from me yet! 🙂

Have a great day everyone!