WEEKLY WORKOUTS | 6.26.16

Thanks to everyone last week for the awesome response towards the first weekly workouts! Honestly its so nice to have my stuff written down for me but I am so excited to share as well! Let’s get on with week 2 – let me say that I had an off week with eating. Not that I was eating crappy but just not well rounded meals as evidednt from my lack of photos. Sometimes that happens – like I said I had a super fast week! None the less my workouts were AMAZING though so that’s a plus! Everything is below 🙂 

MONDAY –  BACK & SHOULDERS

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 
  • Seated Row – 4 sets, 12 reps (declined weight each set)
  • TRX T’s & Y’s – 4 sets, 12 reps 
  • Standing Single Shoulder Press with kettlebell [8-10lbs] – 4 sets, 12 reps each arm
  •  
  • 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 

 

TUESDAY: CORE & PEAK 8

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 
    • Pull downs – focus on abs – 3 sets, 12 reps 
    • Standing side crunches with kettlebell
      – 3 sets, 12 reps each side with a 25lbs kettlebell 

 

WEDNESDAY – 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 

  • Bench Crossover [just bodyweight] – 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 
  • Tiptoe Squat with plate – [10lbs] 4 sets, 12 reps
  • Standing bicep curl with free weight – [10 lbs each hand] – 4 sets, 12 reps  

Circuit 3 – 

  • Band push outs & hip trusts – 4 sets, 12 reps 
  • Glute kickbacks – 4 sets, 12 reps EACH LEG 
  • Abductor & Adductor on machine- 4 sets, 15 reps (each exersise & leg) 

 THURSDAY – HOT YOGA (SIMPLE FLOW VINYASA)

If you are looking for amazing yoga classes check out Legacy Center! I’ve been taking the Slow & Steady & Simple Flow Vinyasa and have been LOVING it! Plus the room is headed with infared panels so you’re getting an extra boost to your health! 

FRIDAY – CHEST, TRICEPS & CORE

Circuit One 

  • Incline Chest Press on Machine – 4 sets, 12 reps 
  • Bench Fly with free weight – [2 10lbs dumbbells] 4 sets, 12 reps 
  • Wide side to side pushups – 4 sets, 12 reps 

Circuit Two

  • Chest Fly on machine – 4 sets, 12 reps 
  • Chest crossover on TRX – 4 sets, 12 reps 
  • Skullcrusher lying on bench – [10lbs] 4 sets, 12 reps each arm 

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 

Core Moves: 

  • Crunches on machine [ straight, right side, left side] – 3 set, 12 reps 
  • Cable crossovers [upper & lower] – 2 sets, 12 reps each side 
  • Medicine ball twists – 100 reps done all together with a 6lbs ball
    • Standing side crunches with kettlebell
      – 3 sets, 12 reps each side with a 25lbs kettlebell 
    • Hanging leg raises – 3 sets, 15 reps 
    •  

SATURDAY – LEGS & BICEPS

  • Leg Press: feet in a spaced plie formation – 5 sets, 12 reps
  • Leg Curl: 3 sets, 12 reps 
  • Leg Extension: 3 sets, 12 reps 
  • Standing Alternating Bicep Curl (on tip toes) – 5 sets, 12 reps 

Circuit Two – 4 rounds of all 4 exercises 

  • Deadlift[25lbs on each side of bar] – 4 sets, 12 reps 
  • Stationary Curtsey Lunges – 10lbs each hand – 4 sets, 12 reps each leg
  • Jump Squats – 2 sets, 12 reps 
  • Box Jumps – 2 sets, 12 reps
  • Standing bicep curl on machine – 4 sets, 12 reps  

Circuit 3 – 

  • Glute kickbacks – 4 sets, 12 reps EACH LEG 
  • Abductor & Adductor on machine- 4 sets, 15 reps (each exersise & leg) 

SUNDAY – REST DAY


WEEKLY MEAL ROUNDUP

Like I said up above this week was a bit crazy with food. I was a bit of a grazer but sometimes that’s just how it is lol! 

MONDAY

Vegan ceasar and asparagus soup <3

Vegan ceasar and asparagus soup <3[/caption]

TUESDAY

[caption id="" align="alignnone" width="2447.0"]Vegan ceasar, watermelon & celery for lunch!  Vegan ceasar, watermelon & celery for lunch! 

WEDNESDAY

Kale salad at Nordstrom for a day date with mom<3 

Kale salad at Nordstrom for a day date with mom<3 [/caption] [caption id="" align="alignnone" width="2447.0"]Asparagus soup - can you tell this is an everyday thing right now lol!  Asparagus soup – can you tell this is an everyday thing right now lol! 

THURSDAY

Had a protein drink for breakfast and wasn't super hungry this day so just ate a little of my faveeee dark chocolate granola from Sakara! 

Had a protein drink for breakfast and wasn’t super hungry this day so just ate a little of my faveeee dark chocolate granola from Sakara! 

Post golfing date night of asparagus soup, smashed avo with chickpeas & Mary's Gone Crackers gluten free crackers 

Post golfing date night of asparagus soup, smashed avo with chickpeas & Mary’s Gone Crackers gluten free crackers 

FRIDAY

Date night in with JB - Vegan ceasar, gluten free fettuccine with zucchini & squash ribbons, toasted almonds & peppers tossed in olive oil & lemon dressing - SO GOOD! We also mixed summer shandy with blood orange juice which was incredible!

Date night in with JB – Vegan ceasar, gluten free fettuccine with zucchini & squash ribbons, toasted almonds & peppers tossed in olive oil & lemon dressing – SO GOOD! We also mixed summer shandy with blood orange juice which was incredible!

DELISH! 

DELISH! 

SATURDAY

We had a grad party all day so we ended up grabbing some mules and going out for a quick appetizer after running errands :) 

We had a grad party all day so we ended up grabbing some mules and going out for a quick appetizer after running errands 🙂 

Gluten free nachos & truffle fries because sometimes you just have to ;) 

Gluten free nachos & truffle fries because sometimes you just have to 😉 

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