The Make It A Great Sunday Workout

Good morning, my friends. I hope everyone had an awesome week last week. The post this week will talk about my favorite day of the week, Sunday. I love me some Sunday! I will get into it in the post. The post will also include my workout schedule for the upcoming week. AAaannnd today I have the return of an old GoodAttitudeFood.com staple, there will be an all-new Pics of the Week! So, to kick off the new week on the positive, this is The Workout of the Week. This is The Make It A Great Sunday Workout.

What Makes Sunday So Great?

For me, Sundays are my favorite day of the week. The thing that makes a Sunday great is that I plan out my weeks to allow myself to make Sundays what they are in my life. I make sure I have the things I need to do finished before Sunday so that I can give myself my Sundays. My Sundays are great because I try to set them up to be Great.

Sunday Morning

Sunday Morning is kind of my scheduled personal “me-time”. It’s about the only time I hold “sacred” as such. Sunday morning is probably the only time someone could call me and I wouldn’t pick up the phone.

Typical Sunday mornings go a bit like this:

Wake up naturally whenever I wake up. Usually between 6-7 am.
Intentional gratitude practice before I get out of bed or do anything else.
- 3 to 5 things in my life that I am grateful for and why I am grateful for those things.
The Morning Routine.
Do the scheduled workout – see the workout schedule for that week
Write the next Workout of the Week post.
If all goes well and I don’t have writer’s block and I don’t need to massively edit the post, I try to finish writing by about 10:30 -11:00 am.
- Some days the writing just flows and I hit that schedule. Some days it’s a struggle and I might be writing until 4 or later in the afternoon. On the good days, I just find the flow and rip through a post in a couple of hours.
After writing the post on the good days, I typically go run some errands and get some breakfast or a coffee.

Sunday Afternoons

Sunday afternoons might be a little bit of a crap shoot what I do, except that I almost always get out for a Sunday afternoon walk. A typical Sunday afternoon usually looks something like this:

After errands, I usually come back to my apartment where I will tidy up, prep some cooking stuff for the week, and probably start cooking something in my instant pot.
Then my favorite part of most Sundays starts. After I have the Instant Pot started, it’s time for my Sunday Walk. Time to get outside! By this time it’s usually between 3 and 5 pm. I might go hit a Disc Golf course, or I might walk the trails down into the Minnesota Valley by my apartment, or I might hit up one of the many other trails in the area. I try to go out on Sundays no matter the weather, no matter what time of the year.
Then I might meet up with a buddy for a beverage and/or some food at a local dive spot. Or, I might just hang out at the apartment and relax. Either way, Sunday evenings after my walk are for relaxing time!
Then the goal is to be in bed on Sunday by about 10 or 10:30.

Not every Sunday is like this, but if I planned a perfect one, it would pretty much include that list. In real life, they are usually a mix of some of those elements. No matter how the Sunday plays out, I am doing everything I can to enjoy my Sundays.

Work Hard For Your “Sunday”

As I have said, Sunday is kind of my “me-time” day. I think everyone needs their own “me-time” day or their own “Sunday”. I spend most of the rest of my week making sure my “Sunday” is possible. Work hard to make sure you can set up your own “Sunday”, or a “me-time” day too.

Pics of the Week

I am not sure if I am bringing this back permanently, but a Pics of the Week was in the writer-flow today. So for the first time in a long time, and for your viewing pleasure, Pics of the week from 3/6-3/12.

On To The Workout Schedule

The Daily Warm-Up and 7K Steps A Day

Most days this week I will be doing the Daily Warm-Up routine. I have been counting up to 100 days of doing this. Last week the count was at 42 days. As of writing this post, I added six more times to the count. We are at 48 days.

I also have a daily goal to try to get about 7,000 steps in. I will be rucking or hiking on the trails, or inside on the treadmill getting my steps, most days this week.

Spin Bike and Yoga

On Monday, Wednesday, and Friday this week, I will be riding along to a Global Cycling Network spin bike workout video like the one below. On those same days, plus Sunday, I will also be doing a Yoga With Adriene video. I have been working through this year’s 30-days of Yoga series. This week is the Day 10 video.

RBFTBs, Heavy Bag, and Shadowboxing

On Tuesday, Thursday, and Saturday I will be doing a double Tabata circuit of RBFTBs, Heavy Bag Burners, and then Shadowboxing intervals with weighted gloves on. Two rounds RBFTBs, two rounds of Heavy Bag moves, and then two rounds of freestyle shadow boxing with my weighted gloves on. All work is with an interval timer set to 8: 20×10. Work at 80% max effort for 20 seconds, rest for 10 seconds, at the end of the 8 intervals, and take a 30-second to 1-minute break between Tabata sets.

Wrap It Up, Dude!

There is the post for this week. Thank you so much for reading. A Super-special thanks for Yoga With Adriene and Global Cycling Network for the awesome free workout videos. Be sure to check them out if you have not already. I spend about 80% of my time making sure I can have a Sunday. Best believe I am going to try to enjoy that Sunday that I earned, my last 20%. Have yourself some kind of Sunday that works for you, make it “your-time”. 80/20 rule it. Make that time great for yourself. Until next time, be happy and healthy. Be the hero or heroine in your story.