WEEKLY WORKOUTS 7.17.16

Happy Monday! I don’t know why but today doesn’t feel like a Monday, which is a good thing right?! This past weekend was relaxing and fun! JB worked a booth for his workplace in our Downtown because Taste of Brighton was this weekend. This is probally my favorite event we have because of all the food lol! My fave local spot, The Wooden Spoon had their food truck there which we got one night and it was delish as always! The second night we found this AMAZING organic and non-gmo food truck My Little Honey Pot – that had the best veggie pizza & lentil tacos I’ve EVER had! I mean I may have had pizza twice in one day – but it was veggies so its healthy right?! Anyway this past week of workouts were awesome and this is what I did! Hope all of you had a great weekend as well ūüôā 

MONDAY – BACK & SHOULDERS

Circuit One

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

Circuit Two 

  • Reverse Fly – 4 sets, 12 reps 
  • TRX Row – 4 sets, 12 reps 
  • TRX T’s & Y’s – 4 sets, 12 reps
  • ¬†

Circuit Three 

  • Standing Deltoid raise in front of body – 4 sets, 12 reps 
  • Standing Lateral Deltoid raise – 4 sets, 12 reps 
  • Upright row with bar & 5lbs on each side – 4 sets, 12 reps 
  • Leg Press: feet in a spaced plie formation – 5 sets, 12 reps
  • ¬†

 

TUESDAY – 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 machine – 5 sets, 12 reps 

Circuit Two – 4 rounds of all 4 exercises 

  • Step Ups with 10lbs each hand- 4 sets, 12 reps 
  • Lunges with 10lbs each hand – 4 sets, 12 reps 
  • Tip Toe Squat with 10lbs plate – 4 sets, 12 reps 
  • TRX Bicep Curl – 4 sets, 12 reps  

Circuit 3 – 

  • Kettlebell Swings – 2 sets, 12 reps 
  • Single Arm Kettlebell Swings – 2 sets, 12 reps (EACH ARM)

 

WEDNESDAY – REST DAY (but really shopping the Nordstrom sale – that’s technically working out right ūüėČ 

 

 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 ūüôā 

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 
    • Mason Twists – 100 total

 

FRIDAY – 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 
  • Standing Alternating Bicep Curl (on tip toes) – 5 sets, 12 reps 

Circuit Two – 4 rounds of all 4 exercises 

  • Jump Squats – 4 sets, 12 reps 
  • Side Lunges – 4 sets, 12 reps 
  • Single leg deadlift with 35lbs kettlebell – 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) 

 

SATURDAY – CHEST, TRICEPS & CORE

Circuit One 

  • Incline Chest Press on Machine – 4 sets, 12 reps 
  • Chest press on bench with free weight  – [2 20lbs dumbbells] 4 sets, 12 reps 
  •  Wide Pushup – 4 sets, 12 reps 

Circuit Two

  • Chest Fly on machine – 4 sets, 12 reps 
  • Standing Fly with weights (5lbs each hand) – 4 sets, 12 reps
  • Standing overhead tricep extension with 10lbs – 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 

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 
    • Mason Twists – 100 total
    • Standing pulldown on machine FOCUS on abs! – 4 sets, 12 reps 

SUNDAY – REST DAY!


WEEKLY MEAL ROUNDUP

SATURDAY

A little bone broth protein smoothie & an aussie bite! 

A little bone broth protein smoothie & an aussie bite! 

Picnic date that I shared on insta (@keiamclean) with JB! Our fave Rose' Champagne, goat cheese & gluten free crackers with fig spread, veggie pasta salad & brussel sprout salad and vegan gluten free chocolate cake for dessert <3 

Picnic date that I shared on insta (@keiamclean) with JB! Our fave Rose’ Champagne, goat cheese & gluten free crackers with fig spread, veggie pasta salad & brussel sprout salad and vegan gluten free chocolate cake for dessert <3¬†[/caption]

SUNDAY

[caption id="" align="alignnone" width="2447.0"]Lazy sundays call for one HUGE CB&J pancake - SO DELICIOUS!  Lazy sundays call for one HUGE CB&J pancake РSO DELICIOUS! 

Salad with lemon vinaigrette, apples, farro & pistachios 

Salad with lemon vinaigrette, apples, farro & pistachios 

MONDAY

Same salad from Sunday night, 2 aussie bites & organic cherries 

Same salad from Sunday night, 2 aussie bites & organic cherries 

Asparagus soup & half of a butternut squash 

Asparagus soup & half of a butternut squash 

TUESDAY

Dinner date at Aventura in Ann Arbor - this little starter is one of the BEST things I've ever eaten! Little baguette, goat cheese, almonds and grilled pineapple! 

Dinner date at Aventura in Ann Arbor – this little starter is one of the BEST things I’ve ever eaten! Little baguette, goat cheese, almonds and grilled pineapple!¬†

My faveeee patas bravos <3 

My faveeee patas bravos <3 [/caption] [caption id="" align="alignnone" width="2447.0"]Asparagus risotto  Asparagus risotto 

WEDNESDAY

Smoothie & chocolate love muffin from Sakara 

Smoothie & chocolate love muffin from Sakara 

Citrus salad from Sakara, a banana & little piece of garlic bread 

Citrus salad from Sakara, a banana & little piece of garlic bread 

THURSDAY

Same salad from the other days, two of my gluten/sugar/dairy free pancakes which you can find HERE & organic cherries! 

Same salad from the other days, two of my gluten/sugar/dairy free pancakes which you can find HERE & organic cherries! 

Asparagus soup & a sweet potato soufflé from Whole Foods - these are AMAZING! 

Asparagus soup & a sweet potato soufflé from Whole Foods Рthese are AMAZING! 

FRIDAY

Roasted chickpeas, an aussie bite with berries, almond butter & bee pollen & a square bar! 

Roasted chickpeas, an aussie bite with berries, almond butter & bee pollen & a square bar! 

Dinner from The Wooden Spork - Chana Masala, rice & pico! 

Dinner from The Wooden Spork РChana Masala, rice & pico! 

SATURDAY

Lentil Tacos from My Little Honey Pot - SO AMAZING!!!!! 

Lentil Tacos from My Little Honey Pot РSO AMAZING!!!!! 

And this is the pizza I ate for both LUNCH & DINNER lol! Non-gmo veggie pizza with mushrooms, spinach, peppers! This is by farrrrr one of my fave things I've ever eaten! 

And this is the pizza I ate for both LUNCH & DINNER lol! Non-gmo veggie pizza with mushrooms, spinach, peppers! This is by farrrrr one of my fave things I’ve ever eaten!¬†

SUNDAY

Smoothie & a couple of aussie bites! 

Smoothie & a couple of aussie bites! 

I snacked on pistachios for lunch & a honey stinger for dinner I had asparagus soup & smashed avo toast with a fried egg on top! 

I snacked on pistachios for lunch & a honey stinger for dinner I had asparagus soup & smashed avo toast with a fried egg on top! 

Follow:
Share:

Leave a Reply

Your email address will not be published. Required fields are marked *