I’ve been on the workout bandwagon all my life but took it to a new level after I had my second child. In 2014 my husband and I became Crossfitters and eventually built out our garage to have our very own box (Crossfit gym). Since then I’ve dabbled in Barre, Bootcamp, Boxing, and other types of workouts but I keep going back to Crosstrain (same as Crossfit but without the affiliation) in the garage. Mainly because it’s all already paid for, no monthly fee :), but also because it’s one part of the day (and most days it’s the ONLY part of the day) when the hubby and I can bond. Bonding over workouts? Yep! We totally bicker and call each other out for not hitting the movement 100%, but that works for us.
But, in 2017 we slacked, a lot. And we stopped working out together. Talk about adding lbs and losing valuable time.
So, my 2018 workout resolution is to start each weekday with a workout. Waking at 5:30am on Monday, Tuesday, Wednesday, Thursday, and Friday hitting the garage box by 5:45am to stretch and warm up. Then it’s full force into the strength of the day and WOD (workout of the day). Finish by 7am and BOOM! Workout complete and bonded with the hubby. Two birds, one stone theory. My overall 2018 resolution is to spend more quality time with my family. I found it helpful to put together a morning routine with a workout that sets up for success.
Now obviously there will be some days that our busy schedules don’t allow for a full workout, so I’ve compiled a list of 15-minute workouts that can be done anywhere, anytime.
2018 goal- workout that works:
Monday – strength and WOD
Wednesday– strength and WOD
Friday– strength and WOD
Saturday– rest / normal activities with family
Sunday– rest / normal activities with family
Crosstrain workout routine for the non-crossfitter:
One hour or less —> stretch, warm up, strength, workout, cool down
Stretch– stretch every muscle you can think of and really focus on the muscles you’ll be working during the workout.
Warm up– combo of jumping jacks, squats, push ups, jogging. Loosen up the body by actually doing movements you would in the workout but without weight.
Strength– focus on building muscle and not speed. Take your time to go through reps of back squats, front squats, push presses, strict presses, etc. This should involve heavy weight.
Workout– this should be a mixture of speed and strength. You want to select a weight for each movement that is challenging for you but doesn’t limit your ability to move through the workout quickly AND doesn’t affect your mobility where you can’t complete movements correctly. Movements can be anything that has a function movement — sit ups, pushups, pull-ups, jumping rope, sprints, kettlebell swings, wall balls, rowing, biking, barbell movements, etc.
Cool down– try not to stop dead in your tracks. Take a little walk to let your heart rate come back down. Drink water. Stretch. Then top off your workout with a protein shake (within 20 minutes of completing your workout!). This is our favorite protein shake. It mixes quickly with water or milk and tastes good!
On 5, off 2. We’ve found that a mixture of crossfit-like workouts and cardio is what works best for us. M/W/F should vary in movements to build muscles in all parts of the body. T/R can be interchangable and focus on cardio and toning the core.
Well there you have it. My routine and new goal for 2018. Cheers to sticking to resolutions!