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Workout Log

Workout Log: A Week with Exercise Specialist Daniela

Disclaimer: Please be aware that this post contains content that some readers may find triggering. This workout log is not intended to be exercise advice. Anything written here is not necessarily appropriate for the Enara program you are on or consistent with your particular goals.

Planned Weekly Schedule*

MondaySleep: 11pm-6amWorkout: 6:15am-7:15amPersonal Projects: 8am-2pmWork: 2pm-10pmRemaining 2 hours spent eating and showering
TuesdaySleep: 11pm-6amWorkout: 6:15am-7:15amPersonal Projects: 8am-2pmWork: 2pm-10pmRemaining 2 hours spent eating and showering
WednesdaySleep: 11pm-6amWorkout: 6:15am-7:15amPersonal Projects: 8am-2pmWork: 2pm-10pmRemaining 2 hours spent eating and showering
ThursdaySleep: 11pm-6amWorkout: 6:15am-7:15amPersonal Projects: 8am-2pmWork: 2pm-10pmRemaining 2 hours spent eating and showering
FridaySleep: no scheduleWorkout: 6:15am-7:15amPersonal Projects: 8am-2pmWork: 2pm-10pmRemaining 2 hours spent eating and showering
SaturdaySleep: no scheduleWorkout: whenever I wake upPersonal projects: 2pm-5pmFree timeFree time
SundaySleep: 11pm-6amWorkout: Active restFree timeFree timeFree time
*does not always go as planned

Monday March 28 

Scheduling my week out is what helped me get back into exercising after moving to a different city all on my own. The first 3 months after moving were rough, I was all over the place and thought I had no time to exercise. After breaking down my day I realized I did! I just needed to get organized and manage my time better. I’m working on a personal project that is basically another full-time job and although it was hard at first I finally put myself on a schedule and realized that it is perfectly manageable, but that means I NEED to follow this down a T. Even with this in place there can be days when I am not able to make my bedtime which throws off my workout hour. 

Sunday I did not make it to bed until 11:30pm which means in order to get my 7 hours of sleep I would need to wake up at 6:30am, cutting into my workout time. With my old all-or-nothing mentality, I could have just said well 30 minutes is not enough time so I’ll try again tomorrow. I’ve learned that any amount of time will go a long way, and little by little my body has adjusted and I’ve gotten better at falling asleep right away and waking up as soon as my alarm rings. Monday’s workout was short but I’m glad I went.

  • 5 min warm up
  • 3×10 heavy squats
  • 15 min incline walk
  • 10 min stretch 

Tuesday March 29

Tuesday I woke up feeling more energized than Monday since I was able to go to bed on time! I had a 51 min total workout (does not include my warm up and cool down), and let me tell you I had a lot of energy the rest of the day and felt great!

  • 5 min warm up
  • Upper Body
    • 3×12 lat pulldown
    • 3×12 bicep curl
    • 3×12 overhead tricep extension
    • 3×12 lateral raise
    • 3×12 overhead press
    • 3×12 bent over row 
  • HIIT circuit 4 rounds: 40 sec work 20 sec rest
    • Wall ball 
    • Burpees
    • Kettlebell swings 
    • Mountain climbers
    • V sit-ups
  • 10 min stretch

Wednesday March 30 

Wednesday was a great day, 49 minute workout (not including warm up or cool down). I lifted heavier than I had in a long time! On my last repetition of reverse lunges on the smith machine I failed to complete my 8th repetition, and I knew I was going to be extremely sore the next day. 

  • 5 min warm up
  • Lower Body
    • 4×10,9,8,8 reverse lunge 
    • 4×10,9,8,8 heavy squats
    • 3×10 hip abduction
    • 3×10 hip adduction
    • 3×10 ea single leg hip thrust 
  • 10 min stretch

Thursday March 31

Thursday I did not make my workout time; I had been feeling a little stressed the night before and decided to watch a movie and went to bed around 12am. I always prioritize sleep and aim for 7 hours every night, therefore I woke up at 7am and had no time for a workout. It all worked out though since I was extremely sore from the day before. I did make the best out of the 15 mins I had before I had to start getting ready for my day. I did a quick 15 min yoga session from Yoga with Kassandra on YouTube. Listen to your body! If one day your body is asking for rest, listen to it, just know how to differentiate between when your body really needs a break vs your mind just not wanting to do it. 

Friday April 1

Woke up still feeling sore, but I felt well rested and wanted to make the most of my workout. 

  • 20 min myofascial release with foam roller
  • 20 min core routine 4 sets 40 secs on 20 sec rest 
    • Leg raises
    • Flutter Kicks
    • Scissor kicks 
    • 6in hold
    • In and outs 
  • 20 min run/walk
    • First 10 mins run at 6.0 and the last 10 mins walk at 3.6 

Saturday April 2

Saturdays are usually my longest workouts since I have plenty of time. This day I did a 45 minute lower body routine and 40 minutes on the stair climber. I have been feeling down a bit lately, but I use workouts as an outlet to release all my stress and forget about everything. Then I get back home and take a nice relaxing hot bath. 

  • 5 min warm up
  • Lower body
    • 3×40 steps lateral squat walks 
    • 3×10 banded goblet squats
    • 4×10,9,8,8 heavy hip thrust
    • 3×20 steps walking kickback lunges
    • 3×10 single leg RDL
    • 3×10 ea step-ups 
  • 40 minutes on stair climber  
  • 10 min stretch 

Sunday April 3

I always rest on Sundays, but I make sure to leave all the housework and grocery shopping for Sunday. That way I’ll make sure to get in a lot of physical activity cleaning and walking through every aisle at the grocery store. Sunday I did all my house chores, then went to the local animal shelter. I love animals and I’m thinking about volunteering there on the weekends. I think it will be fun to take those furry friends on walks. 

Workout Log: Watch
* I don’t wear my watch everyday

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