I am seriously sore right now — and I’m loving every minute of it. Changing up my exercise routine has left me feeling it in places I rarely do, and that fresh challenge has kept me excited about training. I’ve even started working out on Sundays because I actually look forward to it. If you want to mix things up, check out Tuesday’s workout; I’ve included a video so you can see each movement.
What keeps you motivated? It could be a specific goal, a favorite workout, or even a song. Identifying what fuels your drive makes it easier to tap into that motivation whenever it wanes. For me, good music is a major factor. When I’m on my own, I need something energizing in my ears. Lately I’ve been listening to mixes from my friend Clark Thomas — they get me through tough sets.
I’ve also been testing different Bluetooth headphones and have three favorites at different price points. First, the JLab JBuds: compact, snug in the ear, and very affordable. Next, Apple AirPods: I was skeptical at first, but they’re comfortable, stay in place for most workouts, and their low profile makes wearing a hat easy. Finally, the Bose SoundSport Free: pricier but incredibly stable — they don’t budge whether you’re running, jumping, or lifting.
More Headphone Options
If music motivates you and you don’t yet have a wireless pair, I highly recommend picking one up. They’ve improved my solo workouts and helped me stay consistent and excited. Whatever your source of motivation, recognize it and use it to keep pushing forward. Now let’s crush this week!
Sunday – Versa Climber class at Transform (via ClassPass)
Monday – Rest day
Tuesday – Solo workout — see movements in the linked video
3 rounds of:
- 10/10 Single-leg barbell deadlifts @ 75 lb
- 15/15 Resistance band kickbacks
- 50 Side-to-side box shifts
3 rounds of:
- 8/8 Kneeling squat lunges @ 2×15 lb
- 15 Stability ball curls
- 10 Stability ball pikes
2 rounds of:
- 10 slow single-leg box step-ups into 10 single-leg jumps
- 10/10 Lateral shifts into curtsy lunge
3 rounds of:
- 50 Lateral walk
- 25/25 Lateral toe taps
- 10 Strict burpee tuck jumps
Wednesday – Boxing class at Compass Fitness (via ClassPass)
Thursday – CrossFit Broadway class
16 minutes to build to a heavy complex: Hang clean + Clean + Front squat + Split jerk. Start light and build — I worked up to 115 lb.
Then 3 rounds for time (8-minute cap):
- 10 Chest-to-bar pull-ups
- 10 Front squats (scale weight as needed)
- 10 Burpees
I finished in 4:26 using kipping pull-ups and 65 lb.
Friday – Workout at Platform Strength
5×5 Banded deadlift at roughly 52.5% of 1RM
40-30-20-10:
- Grasshoppers (each side)
- DB Curtsy lunges (total reps; I used 15 lb DBs)
- Burpees (no push-up)
- Slam ball @ 15 lb
Saturday – Rest day
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