WEEKLY WORKOUTS 7.23.16

Happy Monday! I hope all of you had a great weekend! We went to the Ann Arbor Art Fair and it was really cool but so incredibly hot! This whole weekend was and we had a perfect rainy day on Sunday which was a nice catch up day for me! This weeks workouts were a bit rough for me, I was just a little weaker than normal. I ended up taking two rest days because of how off I was feeling but I cheated a bit more than usual on Saturday so a Sunday workout was muchhhh needed lol! Heres what this week looked like! 

MONDAY – BACK & SHOULDERS

Circuit One

  • Row on machine – 4 sets, 12 reps 
  • Wide Lat Pulldown – 4 sets, 12 reps 
  • Underhand Pulldown – 4 sets, 12 reps 
  • Standing Lateral Deltoid raise with 8lbs weights in each hand – 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 

  • Plate raise [10lbs plate] – 4 sets, 12 reps 
  • Upright row with bar & 5lbs on each side – 4 sets, 12 reps

 

TUESDAY – LEGS & BICEPS SUPER SLOW DAY

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 

  • Criss cross squat jumps- 4 sets, 15 reps 
  • Pistol squats on TRX – 4 sets, 12 reps each leg
  • Sumo squat with 45lbs kettlebell – 4 sets, 12 reps 
  • Stantionary lunge hold [one minute each leg each set]- 4 sets, 12 reps  

Circuit 3 – Do one of each exersise in order for one round – complete 4 rounds. 

  • Glute kickback on bench with 5lbs ankle weights on – 2 sets, 12 reps each leg 
  • Glute crossover on bench with 5lbs ankle weights on – 2 sets, 12 reps each leg 
  • –Same as above two exercise but on 3rd & 4th set move down on to elbows on bench– 
  • Abductors with band – 3 sets, 30 reps
  • Hip trusts with band – 3 sets, 20 reps  

 

WEDNESDAY –  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 
    • Mason Twists – 100 total
    • Rotating kickups on bench – 3 sets, 12 reps

 

THURSDAY – REST DAY

 

FRIDAY – LEGS, BICEPS & GLUTES

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 

  • Traveling Jump Squats – 4 sets, 24 reps
  • Bench Cross Step Overs – 4 sets, 12 reps each leg
  • Single leg hip thrusts – 4 sets, 12 reps each leg 
  • Single leg lunge holds – 1 min each leg each round
  • TRX Bicep curl – 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) 

 

SATURDAY – REST DAY

 

SUNDAY – CHEST, TRICEPS & CORE

Circuit One 

  • Incline Chest Press on Machine – 4 sets, 12 reps
  • Chest Fly 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 
  • Bosu ball burpees with punch at top – 4 sets, 12 reps
  • Standing overhead tricep extension with 25lbs kettlebell – 4 sets, 12 reps 
  • Chest Fly on TRX – 4 sets, 12 reps 

Circuit Three 

  • Tricep Pulldown on machine- 4 sets, 12 reps 
  • Tricep Extension on TRX – 4 sets, 12 reps 
  • Tricep Dip on bench – 4 sets, 12 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 

 


WEEKLY MEAL ROUNDUP

MONDAY

lunch: Kale salad, aussie bites, PISTACHIOS, and an apple 

lunch: Kale salad, aussie bites, PISTACHIOS, and an apple 

dinner: a little mushroom RISOTTO & half a butternut squash 

dinner: a little mushroom RISOTTO & half a butternut squash 

TUESDAY

Lunch: Kale salad & a couple of aussie bites 

Lunch: Kale salad & a couple of aussie bites 

Dinner: ASPARAGUS soup with goat cheese & fig spread on gluten freen crackers 

Dinner: ASPARAGUS soup with goat cheese & fig spread on gluten freen crackers 

WEDNESDAY

LUNCH: Brussel sprout salad, aussie bites, and watermelon 

LUNCH: Brussel sprout salad, aussie bites, and watermelon 

DINNER: Vegggie pizza from my faveeee food truck - the little honey pot! 

DINNER: Vegggie pizza from my faveeee food truck – the little honey pot! 

THURSDAY

lunch: more veggie pizza, watermelon & some dark chocolate granola from sakara 

lunch: more veggie pizza, watermelon & some dark chocolate granola from sakara 

dinner: ASPARAGUS soup and a little brussel srpout salad 

dinner: ASPARAGUS soup and a little brussel srpout salad 

FRIDAY

breakfast: Bone broth protein smoothie 

breakfast: Bone broth protein smoothie 

dinner: i was snacking all day so i just had the rest of my brussel sprout salad for dinner :) 

dinner: i was snacking all day so i just had the rest of my brussel sprout salad for dinner 🙂 

SATURDAY

BREAKFAST: We went to the Ann Arbor Art Fair with my parents and got brunch at Grange - one of our fave farm to table restaurants down there :) 

BREAKFAST: We went to the Ann Arbor Art Fair with my parents and got brunch at Grange – one of our fave farm to table restaurants down there 🙂 

Veggie hash with two eggs - so delish! There was also a side of duck fat fries which is a must when going there ;) 

Veggie hash with two eggs – so delish! There was also a side of duck fat fries which is a must when going there 😉 

Super hot day calls for my faveeee ice cream! Mackinaw Island Fudge <3333 

Super hot day calls for my faveeee ice cream! Mackinaw Island Fudge <3333 [/caption] [caption id="" align="alignnone" width="2447.0"]DINNER: Tomato sandwich on ezekiel bread andddd we totally had a major cheat day and got a small froyo after this lol! Not a normal thing for me but it was soooo hot and I was feeling like splurging ;)  DINNER: Tomato sandwich on ezekiel bread andddd we totally had a major cheat day and got a small froyo after this lol! Not a normal thing for me but it was soooo hot and I was feeling like splurging 😉 

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3 Comments

  1. Shayna ❤️
    July 25, 2016 / 12:40 pm

    Still to this day since our trip to charlevoix forever ago I loveee mackinaw island fudge ice cream!! I get it every time I’m up north!!

    • Keia McLean
      July 30, 2016 / 12:04 pm

      Awe Shayna! I was literally thinking the same thing! I get it every time too! Such good memories <3 miss you and the fam!

      • Shayna
        August 3, 2016 / 2:25 pm

        We miss you too!! maybe we can catch up and grab some dinner for your birthday?!?

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