WEEKLY WORKOUTS | 6.20.16

Hi guys! Wooo! I am BEYOND excited to start this feature of my weekly workouts with you girls (& guys :)! I’ve been wanting to do this for a couple of months and since I’ve learned a lot over the last 6 months, I thought it would be a great fit! These are typically going to be short and sweet with the workouts of the week and each one broken down to the moves, sets & reps! I’m also going to include my weekly meals so that everything is in one place. Now the one thing I am going to ask of you is please please please share with me workout moves, tips, new recipes, etc below in the comments! I am ALWAYS looking for new ideas and love hearing what you guys use to help you or what you enjoy! So with that here is my first weekly workout post! 

I’ve been focusing on back to slow and controlled movements. For me this is counting during each rep for 4 seconds each way. Ex: With a leg press your pushing out for 4 seconds and then resisting on the way back for 4 seconds. I stopped doing this for whatever reason and for the life of me don’t know why I did (SO DUMB!), because this got me in my best shape for me! So this is for EACH rep like every single bicep curl, leg press, squat. Word of warning – if you do it correctly its a bitch but soooooo worth it! Also I do most exercises on a cable machine and also use free weights 🙂 

MONDAY – LEGS & BICEPS

Circuit One – 1 round is all 4 exercises ONCE for a total of 5 rounds. For leg curl & extension I did 3 of each. 

  • Leg Press: feet in a spaced plie formation – 5 sets, 12 reps
  • Leg Curl: 3 sets, 12 reps 
  • Leg Extension: 3 sets, 12 reps 
  • Bicep curl on cable machine (both arms) – 5 sets, 12 reps 

Circuit Two – 4 rounds of all 4 exercises 

  • Cross Jumps – 4 sets, 12 reps 
  • Stationary Lunges – 10lbs each hand – 4 sets, 12 reps each leg 
  • Bosu Ball Squat with Kettlebell – 25lbs kettlebell – 4 sets, 12 reps 
  • Pistol Squat on TRX – 4 sets, 12 reps 
  • Standing bicep curl with free weight: I did 10 lbs each hand – 4 sets, 12 reps  

Circuit 3 – I was petering out by this so if was a mix up lol! 

  • Band push outs & hip trusts – 4 sets, 12 reps 
  • Glute kickbacks – 4 sets, 12 reps EACH LEG 
  • Biceps curls on TRX – 4 sets, 12 reps 

TUESDAY – PEAK 8 & CORE

For me this workout usually stays the same I may add in new moves but just so you know I keep it pretty tame with core! 

For info on Peak 8 you can read my post HERE on how to do it. For reference I am doing it on a stationary bike right now 🙂 

Core Moves: 

  • Crunches on machine [ straight, right side, left side] – 3 set, 12 reps 
  • Cable crossovers [upper & lower] – 3 sets, 12 reps each side 
  • Medicine ball twists – 100 reps done all together with a 6lbs ball
  • Kick ups on bench – 3 sets, 12 reps 

WEDNESDAY – BACK & SHOULDERS & YOGA

Circuit One 

  • Row on machine – 4 sets, 12 reps 
  • Wide Lat Pulldown – 4 sets, 12 reps 
  • Shoulder Press with Free weights on a Bosu ball – 4 sets, 12 reps 
  • Underhand Pulldown – 4 sets, 12 reps 

Circuit Two 

  • Reverse Fly – 4 sets, 12 reps 
  • Kettlebell single rows – 4 sets, 12 reps 
  • TRX T’s & Y’s – 4 sets, 12 reps 
  • Standing Lateral Raise on Bosu ball – [8lbs each hand] 4 sets, 12 reps 

Circuit Three 

  • Lateral Deltoid cable raise – 4 sets, 12 reps EACH arm 
  • Upright row with bar on Bosu ball – [25lbs bar with 5lbs each side] 4 sets, 12 reps 
  • Plate Raises – [10lbs] 4 sets, 12 reps 

Hot yoga – in the evening 

THURSDAY – REST DAY

FRIDAY – PEAK 8 & CORE (same routine as Tuesday) 

SATURDAY – LEGS & BICEPS

Circuit One 

  • Leg Press: feet in a spaced plie formation – 5 sets, 12 reps
  • Leg Curl: 3 sets, 12 reps 
  • Leg Extension: 3 sets, 12 reps 
  • Bicep curl on cable machine (both arms) – 5 sets, 12 reps 

Circuit Two 

  • Squat jump – 4 sets, 20 reps 
  • Lunge holds – 4 sets, 30 seconds each leg
  • Tiptoe Squat with plate – [10lbs] 4 sets, 12 reps (SOOO HARD & just tried it I can share a video if you’d like!) 
  • Tiptoe Standing Bicep Curls – [10lbs each hand] 4 sets, 12 reps 

Circuit Three

  • Glute Kickbacks (limited momentum) – 4 sets, 15 reps each leg 
  • Glute crossovers – 4 sets, 12 reps each leg 
  • Abductor & Adductor – 4 sets, 15 reps (each exersise & leg) 

SUNDAY – CHEST & TRICEPS

Circuit One 

  • Incline Chest Press on Machine – 4 sets, 12 reps 
  • Bench Press – 4 sets, 12 reps 
  • Wide pushups – 4 sets, 12 reps 

Circuit Two

  • Chest Fly on machine – 4 sets, 12 reps 
  • Chest crossover on TRX – 4 sets, 12 reps 
  • Overhead Tricep Extension with kettlebell – [20lbs] 4 sets, 12 reps 

Circuit Three 

  • Tricep Pulldown on machine- 4 sets, 12 reps 
  • Triceps Extension on TRX – 4 sets, 12 reps 
  • Tricep Pulldown burn out with rope on machine- 4 sets (dropping one plate for each set), 6 reps 

 


WEEKLY MEAL ROUNDUP

MONDAY 

Tuna w/ green onion and cucumber slices & plaintains to dip with! Rice cake with almond butter, chia seeds, bee pollen, almonds, & raspberries. Banana and 2 giny bakes cookies :) 

Tuna w/ green onion and cucumber slices & plaintains to dip with! Rice cake with almond butter, chia seeds, bee pollen, almonds, & raspberries. Banana and 2 giny bakes cookies 🙂 

Vegan

Vegan “ceasar” salad & asparagus soup 

TUESDAY

Same ceasar salad, berries in almond butter & bee pollen, sakara detox bar

Same ceasar salad, berries in almond butter & bee pollen, sakara detox bar

Breakfast for dinner! Avo w/ salt, pepper, hemp seed & chili flakes, an organic pasteurized egg & sweet potatoes! 

Breakfast for dinner! Avo w/ salt, pepper, hemp seed & chili flakes, an organic pasteurized egg & sweet potatoes! 

WEDNESDAY

Coconut bowl - recipe HERE :), ceasar salad & watermelon

Coconut bowl – recipe HERE :), ceasar salad & watermelon

Mushroom rissoto, sweet pots & asparagus soup

Mushroom rissoto, sweet pots & asparagus soup

 

THURSDAY

Lunch date at Social in Birmingham - SO GOOD! I got kale with tomatoes, cucumbers, chickpeas, goat cheese, avo & balsamic! 

Lunch date at Social in Birmingham – SO GOOD! I got kale with tomatoes, cucumbers, chickpeas, goat cheese, avo & balsamic! 

Back at it with the asparagus soup, ceasar salad & risotto. 

Back at it with the asparagus soup, ceasar salad & risotto. 

FRIDAY

Green juice, avo with crakers, & watermelon :) 

Green juice, avo with crakers, & watermelon 🙂 

Dinner at The Wooden Spoon - my fave cherry festival salad! I get it without chicken and sub in avocado 

Dinner at The Wooden Spoon – my fave cherry festival salad! I get it without chicken and sub in avocado 

SATURDAY

Date nightin' in Birmingham at Forest Grill! 

Date nightin’ in Birmingham at Forest Grill! 

Peach gazpacho - out of this world! 

Peach gazpacho – out of this world! 

Branzino with a pomegranate quinoa salad! Delish!

Branzino with a pomegranate quinoa salad! Delish!

Forest cake - amazing chocolate cherry goodness!

Forest cake – amazing chocolate cherry goodness!

SUNDAY

Brunch with JB's fam for Fathers Day at The Wooden Spoon (again ;) - omelette with mushroom, onion, spinach & tomatoes! 

Brunch with JB’s fam for Fathers Day at The Wooden Spoon (again 😉 – omelette with mushroom, onion, spinach & tomatoes! 

Dinner with my dad for Fathers Day - leftover peach gazpacho, sea bass (my FAVE!), butternut squash & broccoli!  

Dinner with my dad for Fathers Day – leftover peach gazpacho, sea bass (my FAVE!), butternut squash & broccoli!  

Hope you guys enjoyed this first roundup! 

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2 Comments

  1. June 20, 2016 / 12:42 pm

    Hi Keia
    How do we get the recipes for the Meals posted Above.?They all look Great I want to try some this week!

    • Keia McLean
      July 6, 2016 / 4:56 pm

      I’ll be sharing the recipes here shortly for the vegan ceasar salad! Which ones specifically are you looking for?!

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