Endurance Workout: Wednesdays Have Never Been So Sweaty

Workout Wednesdays with the Wedded Woman! IN THE HOUSE! (Don’t you just love alliteration? Makes the world a sweeter place.) I just received my new workout schedule from the coach/husband/best trainer of all time. Have you all been trying these puppies? He has a crazy knack for creating workouts that always shake up your muscles.

It’s so very hard to get bored doing a Mark workout … but, this also makes his workouts mad frustrating at times. (If you’re constantly switching up your workouts then your body never adapts and you always feel like a newbie, starting out for the first time.) This is his goal, though. He’s a sick, but clever puppy. He actually dedicates chunks of his nights to thinking of new moves (he actually goes around the house practicing to see what muscles he wants to work out for a particular day). His passion and focus is cray.

If you’ve been following along with me and trying the workouts of his that I’ve been doing then your muscles are at this moment saying, “Yes! Yes, he’s cray and we’re screaming to take it easy!” But there is no easy with that man. This week’s workout is no exception. Can’t wait to hear how this one works for y’all!

Mark’s Latest and Greatest Endurance Workout

Do five rounds of 15 reps for each of the below moves (with the exception of the run that requires three minutes each round). I always do all five of each one and then move on to the next move. It’s just easier to do it this way if you’re working out in a crowded gym and can’t jump around from one spot to another.

• 3-minute run on the treadmill: I actually would run for three, walk for one and then start up again. I did this for the five different times. I ended up running a mile and a half total, which is crazy. It sounds so lovely and easy, but trust me: you’ll be sweating buckets by the third go.
• Wall Ball: I grabbed a 10-pound medicine ball for these. I stand with my feet shoulder width apart and then throw the ball against a high part of the wall. When you catch the ball, gently move into a squat then push with your legs to throw the ball again. I definitely had to take breaks in between each round. These darn things take your breath for sure!
• Dumbbell Swings: My gym is pretty stingy with the kettlebells (read: annoying rule that only people who pay for trainers can use them), so I have to use 25-pound dumbbells to do my kettlebell swings. Find your ideal weight (try to start with at least a 15 pounds — you want it to be heavy) and start swinging, remembering to squeeze your butt when you swing out. This is a GREAT butt workout!
• Plank row (15 on each arm): If you can’t do a plank row, then feel free to switch up to a basic row on a bench or your knees. I was able to do three rounds before my wrists started aching and then I switched it up. Those three alone had sweat beading off my brow. It’s no row on a calm and delightful river, that’s for sure! Check out this demo to see how high to pull those arms up.
• Burpees with dumbbells: Oh my GOD, do I hate me some burpees! The only thing worse than burpees is burpees with dumbbells. Basically you’ll do a regular burpee, holding the weights in your hands. When you come  down you’ll use the dumbbells for support as you kick out. When you come up you’ll just keep the dumbbells in front of you. This fella does an awesome job … BEAST! I had to rest a good minute in between each of these rounds. It takes some serious mental energy to not talk yourself out of doing these. I kept my weights light on this one (10 pounds) just because I’d never used weights with my burpees. If your wrists start to ache, ditch the weights, but at least give it a good try before you chuck them.

And that’s it! I stretch like a mother after that and get some protein in quick because I know I’ve worked my muscles something fierce. And I did! The next two days were fun. Your booty and thighs will be sore, but the good kind of sore. I like a little ache. It reminds me that I really did something great for my bod.

I can’t wait to hear how this one went for you and how long it took. I can’t lie. I’m usually in the gym for an hour when I do these. I just can’t go fast. I’m a baby. A strong baby, but a baby nonetheless. —Tish