WEEKLY WORKOUTS | 7.9.16

It is finally the weekend and I fully intend to veg this weekend with a good book, sunshine and some kayaking! Its been a longggg week this week and honestly I struggled to get my workouts in but I made it happen everyday! I will be honest that there are some days that I just don’t want to do it, but that’s when I make myself because I know I will feel better in the long run. Granted JB and I have been re-watching Game Of Thrones with my parents and its safe to say they are obsessed, which means were up late watching and I’m totally feeling it in the morning, but still get in those workouts! Anyway on to this weeks workouts & meals!

TUESDAY –  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 
  • Bicep curl with free weight – 5 sets, 12 reps 

Circuit Two – 4 rounds of all 4 exercises 

  • Mary Katherine Jump Lunges w/sqauat – 4 sets, 12 reps (I alternate each lunge with a squat ex: jump into lunge, jump into squat, jump into lunge on opp. side)
  • Squat Jumps — 4 sets, 12 reps
  • Kettle Bell Swings- [25lbs] 4 sets, 12 reps
  • Bicep curl on TRX- 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 

 

WEDNESDAY: AM Workout: BACK & SHOULDERS& PM Workout: 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 
  • 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

Hot Yoga at night

 

THURSDAY – PEAK 8 & 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] – 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
    •  

 FRIDAY – CHEST & TRICEPS

Circuit One 

  • Incline Chest Press on Machine – 4 sets, 12 reps 
  • Fly with free weight on bench – [2 10lbs dumbbells] 4 sets, 12 reps 
  •  Wide Pushup – 4 sets, 12 reps 

Circuit Two

  • Chest Fly on machine – 4 sets, 12 reps 
  • Lying Overhead Tricep Extension on bench – 4 sets, 12 reps
  • Bench Dip – 4 sets, 12 reps 
  • Chest crossover on TRX – 4 sets, 12 reps 

Circuit Three 

  • Tricep Pulldown on machine- 4 sets, 12 reps 
  • Tricep Extension on TRX – 4 sets, 20 reps 
  •  ALL AT ONE TIME AT END OF CIRCUT – Tricep Pulldown burn out with rope on machine- 4 sets (dropping one plate for each set), 6 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 

  • Bench Thrusts – 4 sets, 12 reps 
  • Back Squat (10lbs on each side plus bar) – 4 sets, 12 reps REALLY FOUCUSING ON FORM
  • Walking Lunges – 10lbs each hand – 50 each round (4 rounds total) 
  • Bench Step Ups (10lbs each hand) – 4 sets, 12 reps each leg 
  • 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) 

WEEKLY MEAL ROUNDUP

TUESDAY

LUNCH - Still going strong with the vegan ceasar :) with some watermelon & raw chocolate... SO YUMMY & coming to the blog verrrrry soon! 

LUNCH – Still going strong with the vegan ceasar 🙂 with some watermelon & raw chocolate… SO YUMMY & coming to the blog verrrrry soon! 

DINNER - I was starving when I got home so some little bites of avo toast, some salmon with a side of brussel sprouts & asparagus soup did the trick! 

DINNER – I was starving when I got home so some little bites of avo toast, some salmon with a side of brussel sprouts & asparagus soup did the trick! 

WEDNESDAY

BREAKFAST - Smoothie & honey stinger 

BREAKFAST – Smoothie & honey stinger 

LUNCH - Vegan Cesar salad, sweet pots & a banana  I cannot remember dinner for this night, so sorry about that lol! 

LUNCH – Vegan Cesar salad, sweet pots & a banana  I cannot remember dinner for this night, so sorry about that lol! 

THURSDAY

LUNCH - Literally am eating this salad everyday and loving it - its ridiculously filling and such easy prep! Side of watermelon, apple & square bar! 

LUNCH – Literally am eating this salad everyday and loving it – its ridiculously filling and such easy prep! Side of watermelon, apple & square bar! 

DINNER - I was super full from my smoothie & lunch so just some soup was perfect for this night! 

DINNER – I was super full from my smoothie & lunch so just some soup was perfect for this night! 

FRIDAY

I was out and about all day snacking on trail mix & my protein drink, so for dinner went to one of our faves that you saw last week Luxe Bar & Grill! I am OBSESSED with this brussel sprout salad <3333 Do yourself a favor and go get it! 

I was out and about all day snacking on trail mix & my protein drink, so for dinner went to one of our faves that you saw last week Luxe Bar & Grill! I am OBSESSED with this brussel sprout salad <3333 Do yourself a favor and go get it! [/caption] [caption id="" align="alignnone" width="2447.0"]After on our way back home we stopped for a shandy and some snacks :)  After on our way back home we stopped for a shandy and some snacks 🙂 

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