Week of Workouts

thumb_IMG_3035_1024Happy Monday Beauties!  I am compiling another week of workouts over the past week to give you a good idea of my current training and exercise routine.  Also, I am officially registered for my first triathlon, the 31st Annual Madeira Beach Triathlon on May 22, 2016!!  Yes, that’s less than 2 weeks away. 




I am really excited but also really NERVOUS!  I have never swam in open water before this past week and am just not the strongest swimmer.  However, my goal is to finish (and hopefully finish strong) but not to care about my placement.  I am competitive, so this will be hard, but I truly feel that I have awesome endurance and strength right now from my current exercise routine and don’t want to overload my body going into the next 2 weeks.

Monday: 0.25 Mile Ocean Swim + Full Body Strength Training

Incline DB Chest Press 4 x 12

Step-ups 4 x 20

Bent-over BB Row 4 x 10

Lateral Raise 4 x 10

Hip-thrusters 4 x 12

Tuesday: Upper Body Training (Back and Shoulder Focus) + Light Legs

Narrow-Grip Lat Pulldown 4 x 12

Straight-arm Pulldown 4 x 10

Bent-over DB Row 4 x 10

DB Deadlifts 4 x 10

Overhead Press 4 x 12

Upright rows 4 x 10-12

Side walking squats 4 x 20

Wednesday: Rest Day (Traveling)

Thursday: BodyPump

Friday: Legs + 10 Minutes HIIT on stairmaster

Smith-machine Squats – 5 sets – Set of 12, 10, 8, 6, 12

Walking Lunges with 70 lb BB on back – 4 sets – Sets of 24, 20, 16, 20

Lying Hamstring Curl 4 sets – Sets of 12, 10, 8, 12

Saturday: 60 Minutes Boxing

Sunday: Rest Day (My legs were screaming at me!)


And a rare work outfit since I traveled this week and I’m not always in workout clothes :)


NOTE: I plan to add in some combined workouts (Swim + Bike and Bike + Run) but don’t plan on swimming, biking, or running more than needed.  I don’t love the way my body looks or feel as energized when I do too much steady state cardio, and thus why I am choosing to not overdo it.  I will still continue to lift at least 3 times per week and throw in a class 1-2 times per week to keep my endurance high.

And to include some food pictures (because I am sure that’s why you are actually here!), below is the best meal I had this past week:


Whole Foods can do no wrong.

Have you ever done a triathlon?

What was your training technique?

3 thoughts on “Week of Workouts

  1. Miss Polkadot says:

    Wow, that’s so exciting, Deanna. I’ll keep my fingers crossed for you as you train and swim/run/bike your triathlon. I’m competitive myself but try to really not push yourself too hard or get disappointed. You know you’re kicking butt in other areas of fitness and life already so you have nothing to prove to anybody – not even yourself.

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