MSMAMACHIC

Goooood Morning!!!!  I had an AWESOME past week of workouts and I can’t wait to share them with you!!

I shook up my swim routine and started some more structured workouts rather than my normal timed swim/pull/kick workout and it felt awesome.  I worked on sprints on Thursday and holy moly did it get my heart rate up.

Saturday I pumped some iron with my girlfriend Erin and did a fantastic leg workout.  Quick note: The numbers in parenthesis are total weight I used for each exercise and set.

I also wanted to mention rest days.

In my opinion, these are just as important as your workout days!!  I schedule at least one rest day a week for my muscles to recover, repair, and build.  I LOVE working out but I recognize that my body needs rest when I am consistently working out so that it doesn’t become run down and sick.  I have also noticed significantly better results by incorporating rest days into my weekly routine.  I attribute this to allowing the muscles heal and decreasing the overall inflammation in the body.  Sometimes on my rest days I will do some yoga or stretching but other times I do absolutely no scheduled exercise and I allow my body to just purely rest.

 MONDAY – HOME

• Lower Fix Extreme

TUESDAY – HOME

• Upper Fix Extreme
• 10 Min Hardcore (Abs)

WEDNESDAY – HOME

• Cardio Fix Extreme

THURSDAY – SWIM

• 500 Warm Up
• 12 X 25 (2 Drill, 1 Fast, Rpt)
• 300 Pull Smooth (3/5 breathing pattern by 50)
• 2 X :
• {25 FAST / 25 EASY
• 50 FAST / 50 EASY
• 75 FAST / 75 EASY
• 100 FAST/ 100 EASY}
• 300 Pull Smooth (3/5 breathing pattern by 50)
• 8 X 25 (1 Easy / 1 Race Pace)
• 400 Cooldown

[Total Distance: 3000m]

Workout Credit: Ruth Kazez

FRIDAY – SWIM

• 900 Warm Up (200 swim, 100 kick, Rpt)
• 6 X 50 Dolphin Kick w/ Fins
• 2 X 200 Swim
• 6 X 50 Dolphin Kick w/ Fins
• 2 X 200 Pull
• 8 X 50 (25 Fr / 25 Non-Fr)
• 300 Cooldown (50 kick, 100 swim, rpt)

[Total Distance: 3000m]

Workout Credit: Ruth Kazez

SATURDAY – GYM

Leg Workout

• 4 X 15 reps Hamstring Curls [70-65-65-65]
• 4 X 10 Squats [40-50-60-60] Dumbbells
• 4 X 10 Reverse Lunges [40-50-50-50] Fixed Bar
• 4 X 8 Step Ups [50-50-50-50] Dumbbells
• Super Set (5X):
  • 2 X Broad Jump
  • 10 X Side Shuffle (each leg)
• 50 X Two Pump Lunge (Each Leg – 100 lunges total)

Workout Credit: @chris.giles_

SUNDAY – REST DAY

 

Have a wonderful week beauties!!

xo

 

Jen