WEEKLY WORKOUTS 7.30.16

Happy Saturday guys! Yesterday was just a tad crazy at work so last night I fully relaxed with the most delicious rose’ and pizza and treated myself a bit with some froyo 😉 This weeks workouts were awesome! I felt like I was getting back whatever was lacking last week lol AND I meal prepped A TON (well like three meals buts that’s a lot for me lol!) on Wednesday so I’ve been feeling so good since then! Here’s what this week looked like!

MONDAY – CORE

I ended up waking up at 7 – I’m supposed to get up at 5:40… so it was just a core routine this day!

Core Moves: 

Circuit One – In between the first three exercises I added in 20 kettlebell swings for extra burn.

  • Crunches on machine [ straight, right side, left side] – 3 set, 12 reps 
  • Cable crossovers [upper & lower] – 2 sets, 12 reps each side 
    • Hanging Crunches [straight, right side, left side] – 3 sets, 15 reps

Cicuit Two – In between each exercise I did 50 mason twists for a total of 4 sets

  • Standing side crunches with kettlebell
    – 3 sets, 12 reps each side with a 20lbs kettlebell 
    • Rotating kickups on bench – 3 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 

  • Side lunge to toe touch – 4 sets, 15 reps EACH LEG
  • Pistol squats on TRX – 4 sets, 12 reps EACH LEG
  • Stationary Lunges with two 10lbs free weights – 4 sets, 12 reps 
  • TRX bicep curl – 4 sets. 12 reps

Circuit 3 – Do one of each exercise 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 –  BACK & SHOULDERS

I went SUPER slow on these moves and tried to increase weight just a bit on each exercise  Minimal increase but enough to exhaust! Also I was on my tiptoes in EVERY move – even if I was sitting down. This allows the core and really whole body to be engaged even when working specifically on back & shoulders.

Circuit One

  • Row on machine – 4 sets, 12 reps 
  • Wide Lat Pulldown – 4 sets, 12 reps 
  • Underhand Pulldown – 4 sets, 12 reps 
  • Overhead shoulder press with two 15 lbs free weights – 4 sets, 12 reps

Circuit Two 

  • Reverse Fly – 4 sets, 12 reps 
  • Bent over row on bench with 25lbs kettlebell – 4 sets, 12 reps EACH ARM
  • TRX T’s & Y’s – 4 sets, 12 reps
  • Standing Lateral Deltoid raise with 8lbs weights in each hand – 4 sets, 12 reps

Circuit Three 

  • Side lateral raises on cable machine – 4 sets, 12 reps EACH ARM
  • Upright row with bar & 5lbs on each side – 4 sets, 12 reps
  • Shoulder press with 10lbs kettlebell – 4 sets, 12 reps EACH ARM
  • Plate raise on tip toes [10lbs plate] – 4 sets, 12 reps

 

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 
    • Mason Twists – 100 total
    • Rotating kickups on bench – 3 sets, 12 reps
    • Pulldowns on cable machine (focus on abs) – 3 sets, 12 reps

 

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 
  • StandingBicep Curl with two 15 lbs free weights – 5 sets, 12 reps 

Circuit Two – 4 rounds of all 4 exercises 

  • Squat Jumps – 4 sets, 24 reps
  • Bench Cross Step Overs – 4 sets, 12 reps each leg
  • Kettle bell swings with 25 lbs – 4 sets, 12 reps
  • Stationary lunges with two 25 lbs weight plates  – 4 sets, 12 reps each leg 
  • Wide bicep curls with two 12.5 lbs free weights – 2 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 – 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
    • Pulldowns on cable machine (focus on abs) – 3 sets, 12 reps

 


WEEKLY MEAL ROUNDUP

 

SUNDAY

BRUNCH: Bone broth smoothie, eziekel toast with a Vital Farms egg :) 

BRUNCH: Bone broth smoothie, eziekel toast with a Vital Farms egg 🙂 

DINNER: A little brussel sprout salad 

DINNER: A little brussel sprout salad 

MONDAY

LUNCH: My go-to - salad, aussie bites & honey stinger 

LUNCH: My go-to – salad, aussie bites & honey stinger 

DINNER: Asparagus soup & my faveeeee when I do eat meat - sea bass! 

DINNER: Asparagus soup & my faveeeee when I do eat meat – sea bass! 

TUESDAY

LUNCH: This day I was not feeling too hungry so I had a aussie bites, my favorite salt & pepper pistachios from Trader Joe's and an apple

LUNCH: This day I was not feeling too hungry so I had a aussie bites, my favorite salt & pepper pistachios from Trader Joe’s and an apple

DINNER: Chicken & spinach burger, summer salad & roasted sweet potatoes

DINNER: Chicken & spinach burger, summer salad & roasted sweet potatoes

WEDNESDAY

LUNCH: Salt & pepper pistachios and a square bar! 

LUNCH: Salt & pepper pistachios and a square bar! 

DINNER: JB and I's date night was shopping and then meal prepping this delicoussss dinner! Our pasta from a few weeks ago, gluten free veggie pizza & the vegan caesar! 

DINNER: JB and I’s date night was shopping and then meal prepping this delicoussss dinner! Our pasta from a few weeks ago, gluten free veggie pizza & the vegan caesar! 

THURSDAY

LUNCH: Vegan caesar, fresh zucchini bread from our neighbors (Colleen - both the bread & muffins were amazinggggg!) & an aussie bite, raspberries, blueberries with almond butter and bee pollen!  Side note- I cannot remember what I ate for dinner this night and I didn't take a picture lol so I'm at a loss! 

LUNCH: Vegan caesar, fresh zucchini bread from our neighbors (Colleen – both the bread & muffins were amazinggggg!) & an aussie bite, raspberries, blueberries with almond butter and bee pollen!  Side note- I cannot remember what I ate for dinner this night and I didn’t take a picture lol so I’m at a loss! 

FRIDAY

LUNCH: Vegan caeasr, watermelon, salt & pepper pistachios & a square bar! 

LUNCH: Vegan caeasr, watermelon, salt & pepper pistachios & a square bar! 

A late night out at the Howell Winery - dragonfruit rose' is where its at! 

A late night out at the Howell Winery – dragonfruit rose’ is where its at! 

DINNER: Pesto pizza with arugula & black pepper - OMG go get this now! 

DINNER: Pesto pizza with arugula & black pepper – OMG go get this now! 

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