WEEKLY WORKOUTS 8.6.16

Hi guys! I am currently in Virginia celebrating a wedding with some very close family friends <3 I wanted to share my workouts still even though I am by no means getting a full week. I’m througly looking forward to having a few days off because we truly do need rest and I’m sure ready for some lol! With that said I KILLED my workouts this week 🙂 I’m going to go a little more in depth next week with the type of training I am doing because I’ve been getting a few questions and I want to make sure I’m giving you guys the info you want! So here’s what this week looked like! 

SUNDAY – BACK & SHOULDERS

This was my faveee workout this week! I incorporated all tip toes on moves when I could and it was crazy hard! I also did it backwards from my typical order I usually do – which was a bitch! 

Circuit One

  • 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

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 

  • 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

 

MONDAY – 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: 

Circuit One – One round of each for a total of three rounds

  • 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 

For these exercises I did all sets in a row for each exercise 

    • Standing side crunches with 25lbs kettlebell
      – 3 sets, 12 reps each side 
    • Mason Twists with 8lbs medince ball – 100 total
    • Rotating kickups on bench – 3 sets, 12 reps
    • Pulldowns on cable machine (focus on abs) – 3 sets, 12 reps

 

TUESDAY – CHEST & TRICEPS

Circuit One 

  • Chest press on machine – 4 sets, 12 reps 
  • Chest press on bench lying down with 17.5lbs free weights – 4 sets, 12 reps

–For this next part of the circuit I alternated two rounds of each exercise both on tip toes–

  • TRX pushup – 2 sets, 12 reps 
  • TRX fly/crossover – 2 sets , 12 reps  

Circuit Two 

  • Front fly on machine – 4 sets, 12 reps 
  • Standing fly on tip toes with two 5lbs free weights and SUPER SLOW – 4 sets, 12 reps 
  • Standing overhead tricep extension on tip toes with 15lbs free weight – 4 sets, 12 reps

–For this next part of the circuit I alternated two rounds of each exercise both on tip toes–

  • TRX pushup – 2 sets, 12 reps 
  • TRX fly/crossover – 2 sets , 12 reps  

Circuit Three 

  • Tricep pulldown on machine on tip toes – 4 sets, 12 reps 
  • TRX tricep extension – 4 sets, 12 reps 
  • Tricep dip – 4 sets , 12 reps 

— Once above circuit is finished I did my burn out of tricep pulldowns — 

 

WEDNESDAY – 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 
  • Bicep curl on machine on tip toes – 5 sets, 12 reps 

Circuit Two – 4 rounds of all 4 exercises 

  • Side lunch to toe tap – 4 sets, 15 reps each leg
  • Stationary lunges with two 25lbs free weights – 4 sets, 12 reps each leg
  • TRX pistol squats – 4 sets, 12 reps each leg
  • Kettlebell squat on Bosu ball – 4 sets, 12 reps
  • Wide bicep curls with two 10 lbs free weights on tip toes – 4 sets, 12 reps

Circuit 3 – 

  • Glute kickbacks on tip toes – 4 sets, 12 reps each leg
  • Glute crossovers on tip toes – 4 sets, 12 reps each leg 
  • Abductor & Adductor on machine- 4 sets, 12 reps (each exersise & leg) 

THURSDAY – SUNDAY 

Well deserved rest days! With some hiking, dancing and plentyyyy of walking around going on!

 


WEEKLY MEAL ROUND UP

Let me first say that Thurs-Sunday I ate what I wanted and enjoyed while away 🙂 Sometimes we need that piece of cake 😉 However I still kept my choices clean which you’ll see below! 

SUNDAY

BREAKFAST: Bone broth smoothie, an aussie bite & hardboiled egg :) 

BREAKFAST: Bone broth smoothie, an aussie bite & hardboiled egg 🙂 

DINNER: Chicken spinach burger, butternut squash & summer salad - my fave!!! 

DINNER: Chicken spinach burger, butternut squash & summer salad – my fave!!! 

 

MONDAY

LUNCH: Vegan caesar, an orange, square bar & two aussie bites 

LUNCH: Vegan caesar, an orange, square bar & two aussie bites 

DINNER: Gluten free crackers with goat cheese & fig spread. Two grilled portabello mushrooms, butternut squash, organic beans and a little summer salad 

DINNER: Gluten free crackers with goat cheese & fig spread. Two grilled portabello mushrooms, butternut squash, organic beans and a little summer salad 

TUESDAY

LUNCH: Gluten free crackers with goat cheese & fig spread again, a hard boiled egg, apple, square bar & pistachios  

LUNCH: Gluten free crackers with goat cheese & fig spread again, a hard boiled egg, apple, square bar & pistachios  

DINNER: Carry out pizza from the Howell Winery :) 

DINNER: Carry out pizza from the Howell Winery 🙂 

WEDNESDAY

BRUNCH: Granola with blue majik mylk! :) 

BRUNCH: Granola with blue majik mylk! 🙂 

DINNER: Same goat cheese as every day lol, butternut squash & asparagus soup! 

DINNER: Same goat cheese as every day lol, butternut squash & asparagus soup! 

THURSDAY

BREAKFAST: Egg bake with swiss chard and spicy tomato basil sauce - I shared this on Insta is was INCREDIBLE! 

BREAKFAST: Egg bake with swiss chard and spicy tomato basil sauce – I shared this on Insta is was INCREDIBLE! 

LUNCH: A little salad & juice from a local juice bar in Virginia 

LUNCH: A little salad & juice from a local juice bar in Virginia 

DINNER: Our friends that we visited had a mediterranean dinner catered and omg is was SOOOOO good! Falafel, eggplant, hummus with pita, a little salad and some lentils <3333

DINNER: Our friends that we visited had a mediterranean dinner catered and omg is was SOOOOO good! Falafel, eggplant, hummus with pita, a little salad and some lentils <3333[/caption]

FRIDAY

[caption id="" align="alignnone" width="2447.0"]BREAKFAST: Leftovers from traveling - bone broth smoothie (goes everywhere with me!) half an apple, half a zucchini muffin from Sakara, an aussie bite and a hardboiled egg BREAKFAST: Leftovers from traveling – bone broth smoothie (goes everywhere with me!) half an apple, half a zucchini muffin from Sakara, an aussie bite and a hardboiled egg

LUNCH: Farm to table caesar & sweet pot tots :) 

LUNCH: Farm to table caesar & sweet pot tots 🙂 

TOTALLY indulged in some Ducks Donuts and yes three of those are mine ;) 

TOTALLY indulged in some Ducks Donuts and yes three of those are mine 😉 

SATURDAY

BREAKFAST: Before we headed to Montecello we went to the farmers market in Downtown Charlottesville - this pastry I have no idea what it was but it was SO good and a side of strawberry lemonade! 

BREAKFAST: Before we headed to Montecello we went to the farmers market in Downtown Charlottesville – this pastry I have no idea what it was but it was SO good and a side of strawberry lemonade! 

LUNCH: Back at the farm to table place for a mixed green salad & sweet pot tots! 

LUNCH: Back at the farm to table place for a mixed green salad & sweet pot tots! 

DINNER: This was at the party and it was delish! Salmon, red skin mash, rice with spinach and mushrooms, zucchini and squash and little cornbread plus lots and lots of wine ;) 

DINNER: This was at the party and it was delish! Salmon, red skin mash, rice with spinach and mushrooms, zucchini and squash and little cornbread plus lots and lots of wine 😉 

SUNDAY

BREAKFAST: A little stop at Panera for steel cut oats & I couldn't say no to a little strawberry rhubarb goodness :) 

BREAKFAST: A little stop at Panera for steel cut oats & I couldn’t say no to a little strawberry rhubarb goodness 🙂 

DINNER: After driving 11 hours we got Chipotle for dinner - I get a burrito bowl with fajita veggies, brown rice, black beans, corn salsa and reg salsa, lettuce and guac! 

DINNER: After driving 11 hours we got Chipotle for dinner – I get a burrito bowl with fajita veggies, brown rice, black beans, corn salsa and reg salsa, lettuce and guac! 

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