Guest Post by Jake Jaworski!

The following was written by my husband, Jake :) Read below!
 
On a regular basis, I get asked if I'm running with Krista. The answer is usually a simple, "no." Although I like to run a few races with her a year or run a couple times a week, it's not my favorite exercise. For those of you who follow this blog, I'd like to think I'm just as active as Krista, but in a different way, and we like to workout at different times. For this post, I'll talk about my routine, workouts, and why this works for me. 

First off, I am an early riser and am definitely more of a morning person these days. I also don't like to have the idea of needing to work out linger all day in my head, especially when the schedule is usually already full. It most likely won't happen if that's the case. Therefore, I like to work out in the morning. I won't scare anyone by saying when I actually wake up.... Nevertheless, there are a number of other reasons I workout before doing anything else. For example, there is no question that I'm more productive throughout the day. The workout gives me energy and it's easier to stay focused and motivated during the work day. I definitely notice my production decrease on days a morning workout did not occur. The morning workout also allows me to have more time in the day to do what I want. I'm able to spend more quality time with my beautiful girls and crazy dog. Lastly, I'm in a much better mood after my morning routine. I'm known to get a little cranky if I'm not able to workout, just ask Krista.



For my workouts, I usually stick to what I enjoy most, because it's impossible to stay consistent if you don't enjoy what you are doing. Each morning I am excited to wake up and train. I like to keep it simple by sticking to several key lifts: squats, cleans, dead-lifts. For me, everything else is extra in the weight room. I feel pretty good if I'm able to get these lifts or variations of them in a few times a week. However, it's also necessary for me to get some aerobic training in as well. That's where I bike, run, row, and I also consider exercises  like push-ups or burpees to count as cardio. It all just depends on what kind of mood I'm in. Overall, I'd say my workouts are a good mix of cross-fit/bodybuilding/duathlon type training. 

Most of my workouts occur in the garage with JJ. A few times a week I go to gym.

Below is a sample week (7/18-7/24) of workouts to show what a typical workout week looks like. Know that this is a string of workouts after a duathlon (so much cardio). Therefore, there is a little more lifting than usual. 

Monday

5 Mile Stationary Bike
 
50 Shoulder Press
alt. 
 
50 Snatch Squats

Hang Cleans - sets of 10, 8, 6, 4, 4, 3

Back Squat - 4x5
alt. 
1 mile bike sprint

Tuesday

20 minute Stationary Bike

Dumbbell curls - 4x10
alt. 
Deadlifts - 4x10

More Deadlifts - 4x8
alt. 
 
100 Jump Ropes

Wednesday

20 minute Stationary Bike

100 Snatches
alt. 
 
100 Push-Ups

Thursday

20 minute Stationary Bike

Burpees- 5x10
alt. 
 
10 Calories on bike - 5 sets

50 Thrusters

2x15 Overhead Squats

Friday

1 Mile Run

Lat Pulls - 4x12

Tricep Extension - 4x12

Dead-lifts - sets of 8, 8, 8, 6, 6, 4

Pullover - 4x10

One Arm Row - 4x12

10 minute bike

Saturday

1 Mile Run
 
Cleans - Sets of 6, 6, 6, 4, 3, 1
 
Dumbbell Bench - 3x10

Dumbbell Push Jerks? - 3x8

1 Mile Run

50 Push-Ups (not all at once)

Sunday

10 minute bike

Overhead Squats - 4x8
alt. 
 
Dumbbell Curls - 4x12
 
Front Squats - Sets of 8, 7, 6, 6, 6,
Back Squats - 3x12

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