What do I love about Mondays?

Not much.

But I do love that no matter what, I always have the sense of a new beginning, a fresh start, and a whole week ahead of myself to make good (or bad) decisions. I love that I am in control of my own destiny.

I don’t believe in ‘waiting until Monday’ to begin a new fitness or nutrition regimen, but I do believe in starting the week off right.

There are many times that come Sunday, we feel like we overindulged way too much and need to ‘detox.’ I don’t believe in detoxes (diet ones, that is), nor have I ever done one. In my opinion, diet-detoxing is just setting one’s self up for massive failure – at least until the dessert cart comes around next weekend.

However, I’ve had my share of I-ate-so-much-this-weekend-that-I-can-feel-my-booty-growing-underneathe-me-as-we-speak Sunday evenings.

My cure? An intense workout Monday morning along with the same balance of healthy foods + the occasional treat so I don’t feel deprived.

The I’m-Not-Even-Thinking-About-A-Monday-Detox-Workout.

15 minutes of cardio

20 alternating lunges

15 pushups

12 stiff-legged deadlifts

12 prone, inclined dumbbell rows

10 (each side) lean lunges

10 overhead shoulder presses

15 plie’ squats

15 triceps dips


15 minutes cardio intervals: 1 min on; 1 min off

5 minute cool down

Just try to starve yourself after this one. It ain’t happening.

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23 Responses to “Fitness Kick Start: What I Love About Mondays.”

  1. #
    Kelly @ Healthy Living With Kelly — May 10, 2010 @ 4:29 pm

    Um…yeah that would pretty much kick my butt from one side of the room to the other! Love it! :)


  2. #
    Nicole @ Making Good Choices — May 10, 2010 @ 4:33 pm

    I love a good workout on Monday, especially doing some plyometrics to really kick my butt. Great workout! :)


  3. #
    Jenny — May 10, 2010 @ 4:39 pm

    Woo! That looks like a toughie!


  4. #
    april — May 10, 2010 @ 4:48 pm

    Do you happen to listen to Craig Morgan? :D

    I love the idea of that workout! That would definitely get my heart pumpin’ and my appetite raging!


  5. #
    Wei-Wei — May 10, 2010 @ 5:01 pm

    Wow. Sounds hard. (Impossible for me to do without a gym??) I’ll try it tonight, though… I’ll use sprinting and walking as the on/off intervals, I guess. :D Thanks!



  6. #
    Tina — May 10, 2010 @ 5:56 pm

    That would leave me hungry that’s for sure! I agree with how having a great Monday workout just leaves you feeling like you started the week off right.


  7. #
    Sophie @ yumventures — May 10, 2010 @ 5:58 pm

    I love your last line! Sometimes people work out so hardcore but don’t fuel themselves! That workout sounds like a total butt kicker, and I may need some of your amazing food if I make it through it :)


  8. #
    Lindsay — May 10, 2010 @ 6:07 pm

    I agree! That is how I view Monday’s as well. I get excited for planning my weekly routines and get optimistic about following the schedule I set for myself.


  9. #
    Cara — May 10, 2010 @ 6:46 pm

    I love starting the week off with a great Monday workout. Not that I always take the weekends off from eating right and exercise… but it’s just never quite the same! I was glad to sweat out my mothers’ day feast today. At least, I told myself that’s what I was doing!


  10. #
    Heather (Heather's Dish) — May 10, 2010 @ 6:55 pm

    i’m glad you posted a workout! i definitely need inspiration when it comes to workouts. for some reason i can write workouts for other people all the time, but when it comes to me…no way. weird, right?


  11. #
    Melanie — May 10, 2010 @ 7:29 pm

    It won’t be Monday, but I’m totally doing this tomorrow. I already know I’ll probably alternately hate you and love you for it.


  12. #
    Anna @ Newlywed, Newly Veg — May 10, 2010 @ 7:46 pm

    This looks like a great workout!! Thanks for posting– I needed a detox workout after this weekend, for sure :-)


  13. #
    Averie (LoveVeggiesAndYoga) — May 10, 2010 @ 7:58 pm

    Love this, Jessica! I am so happy to see you taking the plunge with this! Can’t wait to read more!! :)


  14. #
    One Healthy Apple — May 10, 2010 @ 9:24 pm

    You inspired my circuit workout tonight. I’ve been in such a rut and this was just what I needed! Thanks! I was on a limited time table and did 10 minutes of cardio intervals then a circuit for 20 minutes with cardio ‘rests’ on the bike! It was great!


  15. #
    Naomi (onefitfoodie) — May 11, 2010 @ 3:09 am

    love the high intesnity back and forth from cardio to weights, and the lunges and push ups always get my heart racing even more!

    thanksss Jess :) hope you are enjoying your TUESDAY!


  16. #
    Heather — May 11, 2010 @ 5:02 am

    now that its tuesday, i was thinking that perhaps the “take a nap” work out may be a better choice for me.


    also. lets discuss lean lunges.
    while i have sworn off any heavy legs strength training for the next few weeks as I get more comfortable with my biking to & from the office (and the mall) every day of the week, and haven’t stopped my training runs for my half marathon (hello – i can feel my leg muscles as we speak. and im sitting here. wanting to take a nap.) I feel like i need to know how to do these “lean lunges” you speak of.

    i suppose i could just google “lean lunges”- but lets be honest. that would not be as fun and i may find something the opposite of helpful.



    • Jessica — May 12th, 2010 @ 8:49 am

      Lean lunges will make your butt cheeks be on fi-yah!

      Start in a stationary lunge position: 1 leg forward, 1 back, with the back foot up on your toe. Make sure your front knee is in line with your front toe. You can do a few stationary lunges just to get the feel.

      Here is the fun part. Hold a dumbbell in each hand. Bend at the waist keeping your posture. Your back should be totally flat, not rounded at all, so make sure to keep your shoulders back. Perform the lunge with your legs exactly like you would normally – your upper body should not move, but still be bent over. The dumbbells should be on either side of your front leg, and almost move up and down when you are lunging as if they are on a ‘track.’

      Hard to explain, easy to show. Just come visit.


  17. #
    The Candid RD — May 11, 2010 @ 5:12 am

    I like it. I usually have my most intense workout on Monday, and for me it is sort of an exercise detox. I know I eat a few (hundred) more calories over the weekend, and my workouts aren’t quite as intense. It’s not because I have that mentality of “it’s the weekend”, it’s mainly because I’m just a lot busier over the weekend! This Monday workout sounds killer, and I’d be happy to eat a nice filling meal afterwards. Food detox=waste of time/money and energy.


  18. #
    Avanika (Yumsilicious Bakes) — May 11, 2010 @ 5:28 am

    Thank you so much for this! I’ve put my aerobics on hold because I’m still in vacation mode. This provided a much needed reality check!


  19. #
    Melanie — May 11, 2010 @ 6:04 am

    I did it. And I was loathing the workout on the second set of lunges. Thought.I.Would.Die. But wow, was it ever a great workout. Thanks for formatting my future Monday workout routines. I loved this (well, kind of hated it, too).


    • Jessica — May 11th, 2010 @ 6:05 am

      Wow, you weren’t kidding when you said you were going to do it. Great job!


  20. #
    MelissaNibbles — May 11, 2010 @ 7:06 am

    Great workout! I love the last line. Your body needs food people…and lots of it!



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