WEEKLY WORKOUTS 8.14.16

Hey guys! Hope you all had a great weekend 🙂 Friday was sooooo hot here and I could barely function at the end of the day so JB and I decided to go see Sausage Party because we loveeee Seth Rogan and it was SO funny and absolutely crazy! We spent Saturday at Milford Memories and I had some of the best macarons of my life and that night we hung out at his sisters house and his fam celebrated my birthday early which was so incredibly sweet! Thank you guys! <3 I’m still in a mode where I can’t believe I’m turning 25 this week it literally feels like I just turned 20 last year but that’s good right?! And finally on Sunday I relaxed with Koda and then JB and I went to a cocktail tasting in Ann Arbor at Babo Market. It was so fun and tasty! I will for sure do it again – I’m gonna do a little recap on here too!

So with all of that said here’s what this weeks workouts looked like! I’ve been pushing harder in the gym lately and really focusing on my form and I can tell a great deal is changing in strength so that is AWESOME! Here’s what I did! 

MONDAY – CORE

We got back from Virginia the night before so I could only muster up so much energy before work lol

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 [straight, right side, left side] – 3 sets, 15 reps
  • Standing side crunches with kettlebell
    – 3 sets, 12 reps each side with a 20lbs kettlebell 
    • Rotating kickups on bench – 3 sets, 12 reps
    • Kettle Bell Swings – 3 sets, 15 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
  • Bench Jumps – 4 sets, 12 reps
  • Stationary Lunges with two 25lbs free weights – 4 sets, 12 reps EACH LEG
  • Standing Bicep Curl with two 15lbs free weights – 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

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 
  • Shoulder Press with 10lbs 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 on machine – 4 sets, 12 reps
  • Row on TRX – 4 sets, 12 reps 
  • Plate raise on tip toes [10lbs plate] – 4 sets, 12 reps

 

THURSDAY – REST DAY

 

FRIDAY – 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 
    • Rotating kickups on bench – 3 sets, 12 reps
    • Pulldowns on cable machine (focus on abs) – 3 sets, 12 reps

 

SATURDAY – 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) 

 

SUNDAY – CHEST & TRICEPS

Circuit One

  • Chest press on machine – 4 sets, 12 reps 
  • Chest fly with two 10lbs free weights on bench – 4 sets, 12 reps (light but focus is on control and speed) 
  • Wide pushup – 4 sets, 12 reps 
  • Overhead tricep extension with 15lbs free weight – 4 sets, 12 reps on tip toes 

Circuit Two 

  • Chest fly on machine – 4 sets, 12 reps 
  • Chest press with two 17.5lbs free weights on bench – 4 sets, 12 reps
  • Standing fly on tip toes with 2 5lbs free weights – 4 sets, 12 reps 
  • Tricep dips on bench – 4 sets, 12 reps 

Circuit Three 

  • Tricep pull down on machine – 4 sets, 12 reps 
  • Tricep extension on TRX – 4 sets, 12 reps 
  • Chest crossover on TRX – 4 sets, 12 reps 

WEEKLY MEAL ROUNDUP

MONDAY

LUNCH: Leftover chipotle, two hardboiled eggs, aussie bites & an apple 

LUNCH: Leftover chipotle, two hardboiled eggs, aussie bites & an apple 

DINNER: Got La Marsa carry out :) two falafel's, lentils & pita with garlic butter! 

DINNER: Got La Marsa carry out 🙂 two falafel’s, lentils & pita with garlic butter! 

TUESDAY

LUNCH: Snackin allll dayyyy! Pistachios, eggs, apple, aussie bites & a square bar! 

LUNCH: Snackin allll dayyyy! Pistachios, eggs, apple, aussie bites & a square bar! 

DINNER: Lentilts, avocado salad, summer salad, and butternut squash

DINNER: Lentilts, avocado salad, summer salad, and butternut squash

WEDNESDAY

LUNCH: Salad & falafel :) 

LUNCH: Salad & falafel 🙂 

DINNER: Gluten free spaghetti & summer salad

THURSDAY

LUNCH: Cashew butter & blakberry ruhbarb jam swirl toast with raspberries & blackberries, pistachios, square bar and a banana 

LUNCH: Cashew butter & blakberry ruhbarb jam swirl toast with raspberries & blackberries, pistachios, square bar and a banana 

DINNER: Salad from Whole Food, summer salad & gluten free panko breaded zucchini

DINNER: Salad from Whole Food, summer salad & gluten free panko breaded zucchini

FRIDAY

LUNCH: Salad from Whole Foods, same swirl toast at Thursday and a square bar

LUNCH: Salad from Whole Foods, same swirl toast at Thursday and a square bar

DINNER: Chipotle again ;) 

DINNER: Chipotle again 😉 

SATURDAY

LUNCH: Leftover Chipotle & watermelon!

LUNCH: Leftover Chipotle & watermelon!

DINNER: Salad from whole foods & roasted sweet pots! 

DINNER: Salad from whole foods & roasted sweet pots! 

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