WEEKLY WORKOUTS | 7.4.16

Hi guys! I hope you all had a great 4th of July weekend! It was so nice over here to just relax and hang out with mine and JB’s fam! We golfed, watched fireworks & had a pool day so it was perfect! We’ve also been taking Koda to the park every weekend which he has been looking so forward to each week – like he will follow us for hours if we say anything, its adorable and melts my heart constantly <3 It was a really great relaxing weekend that was perfect!

This week workouts were a bit rough but I still got them in! I think that even if you’re fighting it, just do something – even 20 mins – to get your mindset in the right place. Granted it took me years to train myself to enjoy getting up and getting it in but now it just happens – just not on days when you stay up watching the last three episodes of OITNB – CAN WE TALK ABOUT HOW AMAZINGGGG THIS SEASON WAS?! I won’t post any spoilers but OH MY GOD! I am beyond psyed for next season! Anyway on to this week’s workouts & meals 🙂 

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 
  • TRX Row – 4 sets, 12 reps 
  • Standing Single Shoulder Press with kettlebell [8-10lbs] on Bosu Ball – 4 sets, 12 reps each arm
  •  
  • Circuit Three 
  • Deltoid Raise (front and side) – 4 sets, 12 reps EACH arm 

 

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] – 2 sets, 12 reps each side 
  • Medicine ball twists – 100 reps done all together with a 6lbs ball
    • Hanging Crunches – 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 with free weight – 5 sets, 12 reps 

Circuit Two – 4 rounds of all 4 exercises 

  • Bench Jump Over – 4 sets, 12 reps 
  • Curtsy Stationary Lunges – 10lbs each hand – 4 sets, 12 reps each leg 
  • Tiptoe Squat with plate – [10lbs] 4 sets, 12 reps
  • Bicep curl on cable machine – 4 sets, 12 reps  

Circuit 3 – 

  • Band push outs & hip trusts – 3 sets, 12 reps  
  • Leg Crossovers on Bench – 3 sets, 20 reps EACH LEG 

 THURSDAY – REST DAY

Stayed up binging on OITNB so an early morning workout was not happening lol! 

FRIDAY –

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] – 2 sets, 12 reps each side 
    • Hanging Crunches – 3 sets, 12 reps 
    • Standing side crunches with kettlebell
      – 3 sets, 12 reps each side with a 25lbs kettlebell 
    • Bench Kickups – 3 sets, 20 reps 

 

SATURDAY – CHEST, TRICEPS

Circuit One 

  • Incline Chest Press on Machine – 4 sets, 12 reps 
  • Standing Fly with free weight – [2 5lbs dumbbells] 4 sets, 12 reps 
  • Bosu Ball Burpees with punch – 4 sets, 12 reps 

Circuit Two

  • Chest Fly on machine – 4 sets, 12 reps 
  • Chest crossover on TRX – 4 sets, 12 reps 
  • Triceps Extension on TRX – 4 sets, 12 reps 

Circuit Three 

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

SUNDAY – 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 

  • Side lunges to side kick – 4 sets, 12 reps EACH LEG 
  • Stationary Curtsey Lunges – 10lbs each hand – 4 sets, 12 reps each leg
    • ip Toe Squat with Plate [10lbs] – 4 sets, 12 reps 
  • TRX Bicep Curl – 4 sets, 12 reps  

Circuit 3 – 

  • Glute kickbacks – 3 sets, 12 reps EACH LEG 
  • Abductor & Adductor on machine- 3 sets, 15 reps (each exersise & leg) 

MONDAY – REST DAY


WEEKLY MEAL ROUNDUP

SUNDAY

Sakara dark chocolate granola & a square bar 

Sakara dark chocolate granola & a square bar 

Lamb burgers, smashed avo, sweet potatoes & organic corn 

Lamb burgers, smashed avo, sweet potatoes & organic corn 

MONDAY

Vegan Caesar salad, watermelon & a square bar 

Vegan Caesar salad, watermelon & a square bar 

Leftover veggie pasta dish & aspargus soup 

Leftover veggie pasta dish & aspargus soup 

TUESDAY

Smashed avo with salt, pepper, chili flakes & hemp seeds on Mary's Gone Crackers & black grapes

Smashed avo with salt, pepper, chili flakes & hemp seeds on Mary’s Gone Crackers & black grapes

Sakara ceaser with polenta croutons & asparagus soup 

Sakara ceaser with polenta croutons & asparagus soup 

WEDNESDAY

I ended up doing Sakara this week because they had their vintage week and this was so different but good!

I ended up doing Sakara this week because they had their vintage week and this was so different but good!

Sakara salad with snap peas, cucumbers, black rice & a little chicken I added for dinner

Sakara salad with snap peas, cucumbers, black rice & a little chicken I added for dinner

Lunch was an amazing brussel sprout salad from Luxe Bar & Grill in Birmingham that I am dreaming about and will be getting this week again lol!

Lunch was an amazing brussel sprout salad from Luxe Bar & Grill in Birmingham that I am dreaming about and will be getting this week again lol!

Had to get the sweet pot fries too ;)

Had to get the sweet pot fries too 😉

THURSDAY

Breakfast for me is always a protein drink but I never show it because I'm always drinking it on the go but this morning I also had the Sakara carrot muffin with carrot butter - OMG you guys it was insanely good!

Breakfast for me is always a protein drink but I never show it because I’m always drinking it on the go but this morning I also had the Sakara carrot muffin with carrot butter – OMG you guys it was insanely good!

Roasted chickpeas, black grapes & a square bar for lunch!

Roasted chickpeas, black grapes & a square bar for lunch!

A little summer salad of tomatoes & cucumbers and a side of sweet pots for dinner

A little summer salad of tomatoes & cucumbers and a side of sweet pots for dinner

FRIDAY

Smashed avo, roasted sweet pots & raspberries, blueberries, almond butter & bee pollen

Smashed avo, roasted sweet pots & raspberries, blueberries, almond butter & bee pollen

My faveee salad from Nordstrom's cafe of kale with faro, apples, goat cheese & pistachios with a lemon vinaigrette

My faveee salad from Nordstrom’s cafe of kale with faro, apples, goat cheese & pistachios with a lemon vinaigrette

SATURDAY

Square bar after golfing

Square bar after golfing

Same salad from Friday night :)

Same salad from Friday night 🙂

SUNDAY

Protein drink & Sakara's lime hemp bar!

Protein drink & Sakara’s lime hemp bar!

4th of July pool day dinner of vegan ceasar, summer salad, beans & brussles with a side of watermelon for dessert!

4th of July pool day dinner of vegan ceasar, summer salad, beans & brussles with a side of watermelon for dessert!

MONDAY

Yesterday was a weird eating day for me I had a protein drink but wasn't hungry until dinner buttt JB and I did whip up some of our fave raw chocolate (brazil nut, plain, cayenne & maca flavors!)

Yesterday was a weird eating day for me I had a protein drink but wasn’t hungry until dinner buttt JB and I did whip up some of our fave raw chocolate (brazil nut, plain, cayenne & maca flavors!)

My neighbor brought over the most amazing strawberry pie that we totally devoured while introducing my parents to Game of Thrones! Thanks Colleen! :)

My neighbor brought over the most amazing strawberry pie that we totally devoured while introducing my parents to Game of Thrones! Thanks Colleen! 🙂

JB and I went up and hit golf balls so after we had a nice blood orange shandy, vegan ceasar & some asparagus soup :)

JB and I went up and hit golf balls so after we had a nice blood orange shandy, vegan ceasar & some asparagus soup 🙂

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1 Comment

  1. Sarah
    July 7, 2016 / 2:05 pm

    Loving these new posts Keia! Would love to see the recipe for the raw chocolate 🙂 yum

    Sarah

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