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Summertime Workout!

Hi Friends! Monica here!

So here we are, it’s summertime!! Amazing that we’ve arrived here. I’m feeling like I’ve been able to learn how to better enjoy the little everyday blessings of life. One of which I want to share with you!!

I know you all know me as artistic director of Cavod Theatre, a theatre teacher or show director (AKA Theatre Nerd!!!) but did you know that I am also a Fitness Geek? Now that I’m in my mid-forties (gasp!!!), I’ve learned a few tips from my Physical Therapist and Fitness Professional friends that are keeping me going for the long haul!

In my thirties I was an avid runner but by the time I got to my forties, I was noticing how much my joints hurt. It’s hard to keep going when every step brings a shock of pain! Well, the suggestion I kept hearing was, “Start weightlifting!” I kept thinking to myself, “There is no way that I could do that!” I didn’t want to bulk up nor could I picture myself deadlifting 60lbs, (which is what I do now!)

Well, I heard it enough times to give it a try and now, 6 months in, I’m hooked! I feel stronger, I have NO joint pain and my doctor told me this fitness routine is “perfect”! So, without further ado, here is my weekly fitness routine broken down for you. I use dumbbells but you can use barbells, kettlebells- whatever works best for you! Feel free to adjust the weight to your fitness level!

DAY 1 (3 sets each)

  1. Deadlift (60lbs, 2 30 lb. dumbbells) ascending reps, (8,9,10)
  2. Weighted hip thrust (1 30lb dumbbell) ascending reps (10, 11, 12)
  3. Lying down Chest press (30lbs, 2 15 lb. dumbbells) ascending reps (10, 11,12)
  4. 15-20 minutes of HIIT

DAY 2 (3 sets each)

  1. Squats with weight on shoulders (30lbs, 2 15 lb. dumbbells) ascending reps, (10, 11, 12)
  2. One arm row (25 lb. dumbbell) ascending reps (9, 10, 11)
  3. Overhead Chest press (30lbs., 2 15 lb. dumbbells) ascending reps (10, 11, 12)
  4. 15-20 minutes of HIIT

DAY 3 (3 sets each)

  1. Walking Lunges (60 lbs., 2 30 lb. dumbbells) 6 each side, shoot for ascending reps
  2. Weighted hip thrust (1 30lb dumbbell) ascending reps (10, 11, 12)
  3. – Lying down Chest press (30lbs, 2 15 lb. dumbbells) ascending reps (10, 11,12)
  4. -15-20 minutes of HIIT


  1. 30-40 minutes of cardio (ie. Biking, walking, hiking, kickboxing etc.)
  2. 5 minutes of ab training

Day 5

  1. 30-60 minutes of yoga

There you have it!! I always shoot for 5 days of working out a week, but it doesn’t always happen. If I only get 3 or 4 days in, I just start the next week with the next day listed, that way every genre of fitness is touched. If you give it a try, I’d love to hear all about it! Stop me in the hallways of Cavod and let’s chat fitness!!!

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