{"id":8410,"date":"2020-03-31T19:25:50","date_gmt":"2020-04-01T00:25:50","guid":{"rendered":"https:\/\/www.oliviaskitchen.net\/?p=8410"},"modified":"2020-03-31T19:51:36","modified_gmt":"2020-04-01T00:51:36","slug":"always-start-the-week-right","status":"publish","type":"post","link":"https:\/\/www.oliviaskitchen.net\/?p=8410","title":{"rendered":"Always start the week right &#8230;"},"content":{"rendered":"\n<p>With a workout . Monday to me is the start of a week and the start of a week means you shouldn&#8217;t miss any workout . Of course there&#8217;s circumstances sometimes that makes us skipping our workout . <\/p>\n\n\n\n<p>But at this point &#8230; You n I and like many people in the world are pretty much stuck at home . Because we need to do our part , to flatten the curve . It annoys me when people don&#8217;t take this seriously .. but anyway that&#8217;s not what I want to talk about . <\/p>\n\n\n\n<p>So because it&#8217;s Monday , we all need to start it right , to me , it sets the tone for the rest of the week . I decided Monday is upper body workout . If this was at the gym , I&#8217;d focus on push or pull day . I do push pull split but because I don&#8217;t have the equipment I need , I have to do what I have to do . <\/p>\n\n\n\n<p>You just gotta do something ! I like doing my workout early in the morning but not like 5 am ! &#x1f923; I had to drink my water then my coffee , and get myself ready as if I&#8217;m going to the gym and voila .. the gym was only few seconds away from my living room &#x1f602;<\/p>\n\n\n\n<p>Here&#8217;s the list for my Monday workout . <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Upper Body Workout <\/h2>\n\n\n\n<p>Warm up &#8211; stretch , jump rope ( it was chilly lol so needed to warm up for sure )<\/p>\n\n\n\n<p>Supersets<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Bicep Curls 4&#215;12<\/li><li>Band Pull apart 4&#215;12<\/li><\/ul>\n\n\n\n<p>Supersets<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>inverted row 4xAMRAP<\/li><li>decline pushups 4&#215;10<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-video\"><video height=\"1080\" style=\"aspect-ratio: 1920 \/ 1080;\" width=\"1920\" controls src=\"https:\/\/www.oliviaskitchen.net\/wp-content\/uploads\/2020\/03\/inverted-row-1.mp4\"><\/video><\/figure>\n\n\n\n<figure class=\"wp-block-video\"><video height=\"406\" style=\"aspect-ratio: 720 \/ 406;\" width=\"720\" controls src=\"https:\/\/www.oliviaskitchen.net\/wp-content\/uploads\/2020\/03\/VID_73301009_173131_558.mp4\"><\/video><\/figure>\n\n\n\n<p>Compound sets<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>shoulder press 4&#215;12<\/li><li>upright row 4&#215;12<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-video\"><video height=\"1080\" style=\"aspect-ratio: 1920 \/ 1080;\" width=\"1920\" controls src=\"https:\/\/www.oliviaskitchen.net\/wp-content\/uploads\/2020\/03\/shoulder-press.mp4\"><\/video><figcaption>Shoulder press with resistance band <br><\/figcaption><\/figure>\n\n\n\n<figure class=\"wp-block-video\"><video height=\"1080\" style=\"aspect-ratio: 1920 \/ 1080;\" width=\"1920\" controls src=\"https:\/\/www.oliviaskitchen.net\/wp-content\/uploads\/2020\/03\/upright-row2.mp4\"><\/video><figcaption>Upright row to me feels a bit awkward with the band <\/figcaption><\/figure>\n\n\n\n<p>Supersets<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Single cable row 4&#215;12<\/li><li>hammer curls 4&#215;12<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-video\"><video height=\"1080\" style=\"aspect-ratio: 1920 \/ 1080;\" width=\"1920\" controls src=\"https:\/\/www.oliviaskitchen.net\/wp-content\/uploads\/2020\/03\/row.mp4\"><\/video><figcaption>This is just like dumbell row without the bench <br><\/figcaption><\/figure>\n\n\n\n<figure class=\"wp-block-video\"><video height=\"1080\" style=\"aspect-ratio: 1920 \/ 1080;\" width=\"1920\" controls src=\"https:\/\/www.oliviaskitchen.net\/wp-content\/uploads\/2020\/03\/hammer-curl.mp4\"><\/video><figcaption>Hammer curls <\/figcaption><\/figure>\n\n\n\n<p>Compound sets<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>lateral raise 4&#215;10<\/li><li>front raise 4&#215;10<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-video\"><video height=\"1080\" style=\"aspect-ratio: 1920 \/ 1080;\" width=\"1920\" controls src=\"https:\/\/www.oliviaskitchen.net\/wp-content\/uploads\/2020\/03\/lat-raise.mp4\"><\/video><figcaption>Lateral raise <br><\/figcaption><\/figure>\n\n\n\n<figure class=\"wp-block-video\"><video height=\"1080\" style=\"aspect-ratio: 1920 \/ 1080;\" width=\"1920\" controls src=\"https:\/\/www.oliviaskitchen.net\/wp-content\/uploads\/2020\/03\/front-raise.mp4\"><\/video><figcaption>Front raise <\/figcaption><\/figure>\n\n\n\n<p>Seated row 4&#215;10<\/p>\n\n\n\n<figure class=\"wp-block-video\"><video height=\"1080\" style=\"aspect-ratio: 1920 \/ 1080;\" width=\"1920\" controls src=\"https:\/\/www.oliviaskitchen.net\/wp-content\/uploads\/2020\/03\/seated-row.mp4\"><\/video><\/figure>\n\n\n\n<p><br>Abs : plank<br>Bicycle<br>Ab rollout<\/p>\n\n\n\n<p>Finisher 3 rounds<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>jump rope 50<\/li><li>leap 15<\/li><li>Mt.climbers 25<\/li><li>half burpees 15<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>With a workout . Monday to me is the start of a week and the start of a week means you shouldn&#8217;t miss any workout . Of course there&#8217;s circumstances sometimes that makes us skipping our workout . But at this point &#8230; You n I and like many people in the world are pretty much stuck at home . Because we need to do our part , to flatten the curve . It annoys me when people don&#8217;t take this seriously .. but anyway that&#8217;s not what I want to talk about . So because it&#8217;s Monday , we all need to start it right , to me , it sets the tone for the rest of the week . I decided Monday is upper body workout . If this was at the gym , I&#8217;d focus on push or pull day . I do push pull split but because I don&#8217;t have the equipment I need , I have to do what I have to do . You just gotta do something ! I like doing my workout early in the morning but not like 5 am ! &#x1f923; I had to drink my water then my coffee , and get myself ready as if I&#8217;m going to the gym and voila .. the gym was only few seconds away from my living room &#x1f602; Here&#8217;s the list for my Monday workout . Upper Body Workout Warm up &#8211; stretch , jump rope ( it was chilly lol so needed to warm up for sure ) Supersets Bicep Curls 4&#215;12 Band Pull apart 4&#215;12 Supersets inverted row 4xAMRAP decline pushups 4&#215;10 Compound sets shoulder press 4&#215;12 upright row 4&#215;12 Supersets Single cable row 4&#215;12 hammer curls 4&#215;12 Compound sets lateral raise 4&#215;10 front raise 4&#215;10 Seated row 4&#215;10 Abs : plankBicycleAb rollout Finisher 3 rounds jump rope 50 leap 15 Mt.climbers 25 half burpees 15<\/p>\n","protected":false},"author":16,"featured_media":8413,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"ngg_post_thumbnail":0,"footnotes":""},"categories":[331],"tags":[],"class_list":["post-8410","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workout"],"_links":{"self":[{"href":"https:\/\/www.oliviaskitchen.net\/index.php?rest_route=\/wp\/v2\/posts\/8410","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.oliviaskitchen.net\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.oliviaskitchen.net\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.oliviaskitchen.net\/index.php?rest_route=\/wp\/v2\/users\/16"}],"replies":[{"embeddable":true,"href":"https:\/\/www.oliviaskitchen.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=8410"}],"version-history":[{"count":2,"href":"https:\/\/www.oliviaskitchen.net\/index.php?rest_route=\/wp\/v2\/posts\/8410\/revisions"}],"predecessor-version":[{"id":8414,"href":"https:\/\/www.oliviaskitchen.net\/index.php?rest_route=\/wp\/v2\/posts\/8410\/revisions\/8414"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.oliviaskitchen.net\/index.php?rest_route=\/wp\/v2\/media\/8413"}],"wp:attachment":[{"href":"https:\/\/www.oliviaskitchen.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8410"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.oliviaskitchen.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8410"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.oliviaskitchen.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8410"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}