4th of July Weekend Recap + Back Workout

I hope you had a wonderful 4th of July Weekend. Ours was about as un-4th-of-July as you can imagine. No cookouts, no water activities, no beach, no fireworks. We didn't even grill out at home! 

This weekend was a Teacher Training weekend, so I spent most of my waking hours at the Studio!

Weekend 3 of TT kicked off on Friday evening. We spent some time discussing the readings and then dove right into meditation. We always start our sessions with a 2 minute transition (sitting quietly for 2 minutes) and then each week I introduce a new method of meditation. This week we covered Yoga Nidra. On Friday evening I shared this guided Yoga Nidra for Deep Sleep with Sarah B. that I found on iTunes. 

I always prefer being led through yoga nidra in person, but there really are some great alternatives available online. This weekend the TT's also practiced leading each other through guided meditations and really did a nice job. I'll do a full post soon on how to create and maintain a meditation practice because I think it is so very important and not nearly as intimidating as it seems.

On Saturday I spent some more time with the TT's and also taught two classes at the studio. Afterwards I was full of energy, so I decided to join my husband at the gym. I did legs and he did back and biceps. We don't often workout together at the gym, so it was fun for a change. Afterwards we went to the track for sprints. I've never been much of a long-distance runner, but I do love sprints! If you're interested in a fun track workout you can check out a post I did on it here.  I cooled down with some yoga and headstand variations.

yoga basket headstand

After a sweaty day of teaching yoga, lifting weights, running sprints and practicing yoga, it felt good to clean up and go out for dinner. We decided to go to Carrabba's which is one of our favorite chain restaurants. I ordered the Linguine Positano for probably the 4th time in a row and it was the best its ever been. I even had my first beer of the season, a Blue Moon, which was so refreshing. I should've probably stopped at one, but that's never been a strength of mine.

blue moon

After dinner we went to visit my mom and then headed home for the night. It was a long day!

Sunday was more TT and yoga teaching. We practiced assisting which is always fun, though challenging, and worked on the next piece of our vision writing project. Each weekend we work on a different piece so that by the end we are able to write clear and specific visions for the future. It's my favorite piece of the training. After TT wrapped, my husband picked me up and we went to his parents house for dinner.

Like I mentioned earlier, our 4th of July Monday was pretty low key. The most patriotic thing I did was wear this Red, White and Blue ensemble to teach yoga in the morning. After teaching I went home and cleaned the entire house from top to bottom. I hate cleaning more than anything else in the world and cannot wait for the day we can hire a cleaning person, but it does feel so good afterwards. I spent the rest of the day in bed watching Desperate Housewives reruns on Hulu. <--- I can't believe I just admitted that.

This post is getting really long so I'll wrap things up with this morning's back workout. This took me about 40 minutes and my arms are shaking as I type this. I hope you're week is off to a great start. As always, if you give these workouts a try, let me know what you think!

back workout

And here are links to instructional videos for all of the movements listed: Single Arm Dumbbell Rows, Bent Arm Dumbbell Pullover, Bent Over Barbell Row, Close Grip Front Lat Pulldown, Wide Grip Lat Pulldown