WEEKLY WORKOUTS 8.20.16

Guys I’m back from what felt like a little break lol! Last week was my 25th birthday (!!!) and its safe to say that I enjoyed a tonnnnn of delicious food throughout the week. I said in my other post that we went to dinner for my birthday in Northville at my fave place and guys if you’re in Michigan you have to at least try Table 5! It is sooooo delish & you GOTTA get the butter cake! Other than that JB and I went out on Friday night for my dinner with just him to a new place in Royal Oak called La Dulce. It was Spanish Tapas and was SO GOOD! The restaurant itself is the coolest decor and the food really does stand out! If you like Aventura in Ann Arbor, give this place a try. I would say its better priced and healthier for sure – my cocktail had chlorophyll in it – which I’m allll about! Besides all the yummy food my workouts were spot on and this is what I did! 

 

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 ūüôā 

Core Moves: 

  • Crunches on machine [ straight, right side, left side] – 3 set, 15 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 with 6lbs medicine ball – 100 total

 

TUESDAY – CHEST & TRICEPS 

Circuit One 

  • Incline Chest Press on Machine – 4 sets, 12 reps 
  • Chest fly on bench with 2 10lbs free weights 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 
  • Chest press lying on bench with 2 20lbs free weights – 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 

 

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 – 5 sets, 12 reps 

Circuit Two – 

  • Squat Jumps – 3 sets, 12 reps 
  • Pistol Squats on TRX – 3 sets, 12 reps EACH LEG 
  • Stationary lunges with 22lbs free weights- 3 sets, 12 reps EACH LEG 
  • Bench crossovers – 3 sets, 12 reps EACH LEG
  • Standing Bicep curl with 20 lbs- 3 sets, 12 reps  

Circuit 3 – 

  • Glute kickbacks on machine – 3 sets, 12 reps 
  • Glute crossovers on machine – 3 sets, 12 reps 
  • Abductors – 3 sets, 12 reps 
  • Adductors – 3 sets, 12 reps

 

 THURSDAY – REST DAY!

 

FRIDAY – 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 on machine- 4 sets, 12 reps 
  • Shoulder press with 15lbs kettlebell – 4 sets, 12 reps EACH ARM 

 

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

Circuit Two – 4 rounds of all 4 exercises 

  • Cross Jack Jump Squats – 4 sets, 12 reps 
  • Stationary Lunge holds (1 min each leg) – 4 sets, 12 reps 
  • Single leg deadlift with 35lbs kettlebell – 4 sets, 12 reps each leg 
  • Tip Toe Squat with 10lbs plate – 4 sets, 12 reps 
  • TRX Bicep curl – 4 sets, 12 reps 

Circuit 3 – 

  • Glute kickbacks on machine – 4 sets, 12 reps EACH LEG 
  • Glute cross overs on machine – 4 sets, 12 reps EACH LEG
  • Abductor & Adductor on machine- 4 sets, 15 reps (each exersise & leg) 
    • ¬†

SUNDAY – REST DAY!


WEEKLY MEAL ROUNDUP

MONDAY

LUNCH: My go to meal for the last few weeks has been this superfood salad from Whole Foods & sweet pots! So delish! Added some pistachios, a gluten free brownie & a Mamma Chia chia squeeze! 

LUNCH: My go to meal for the last few weeks has been this superfood salad from Whole Foods & sweet pots! So delish! Added some pistachios, a gluten free brownie & a Mamma Chia chia squeeze! 

DINNER: Tomato & avo sandwich on ezekiel bread 

DINNER: Tomato & avo sandwich on ezekiel bread 

TUESDAY

LUNCH: Same salad & sweet pots, watermelon & my fave square bar

LUNCH: Same salad & sweet pots, watermelon & my fave square bar

DINNER: Tuna casserole & summer salad 

DINNER: Tuna casserole & summer salad 

WEDNESDAY

Birthday dinner! Blue Flowers cocktail at Table 5 

Birthday dinner! Blue Flowers cocktail at Table 5 

MY FAVEEEE & the reason we go here! Mussels <333

MY FAVEEEE & the reason we go here! Mussels <333[/caption] [caption id="" align="alignnone" width="2447.0"]Every time I go here this is what I get - Panko Halibut with summer risotto  Every time I go here this is what I get РPanko Halibut with summer risotto 

My desert of choice - pot de creme <3 but the butter cake is OUT OF THIS WORLD! 

My desert of choice Рpot de creme <3 but the butter cake is OUT OF THIS WORLD! [/caption]

THURSDAY

[caption id="" align="alignnone" width="2447.0"]LUNCH: Goat cheese with fig spread on gluten free crackers, square bar, apple, aussie bites, pistachios & watermelon  LUNCH: Goat cheese with fig spread on gluten free crackers, square bar, apple, aussie bites, pistachios & watermelon 

DINNER:  A little Chipotle because I was craving it lol! I get veggie burritto bowl with brown rice, extra fajita veggies, black beans, mild salsa, corn salsa, lettuce & guac! Plus alwaysssss extra quac with chips :) 

DINNER: ¬†A little Chipotle because I was craving it lol! I get veggie burritto bowl with brown rice, extra fajita veggies, black beans, mild salsa, corn salsa, lettuce & guac! Plus alwaysssss extra quac with chips ūüôā¬†

FRIDAY

Second dinner with JB <3 

Second dinner with JB <3 [/caption] [caption id="" align="alignnone" width="2447.0"]Such fresh tomato gazpatcho Such fresh tomato gazpatcho

Brussel sprout salad 

Brussel sprout salad 

Blue corn tostada - SO GOOD! 

Blue corn tostada РSO GOOD! 

A little dessert of churros & beignets! 

A little dessert of churros & beignets! 

SATURDAY

Dinner at our fave local spot The Wooden Spoon!

Dinner at our fave local spot The Wooden Spoon!

Mexican street corn - incredible! 

Mexican street corn Рincredible! 

Black bass with veggies <3 

Black bass with veggies <3 [/caption]

SUNDAY

[caption id="" align="alignnone" width="2447.0"]BREAKFAST: Egg bake with Vital Farms eggs, green onion, heirloom tomatoes, Trader Joe's turkey bacon, ezekiel bread, goat cheese & roasted garlic salsa!¬† BREAKFAST: Egg bake with Vital Farms eggs, green onion, heirloom tomatoes, Trader Joe’s turkey bacon, ezekiel bread, goat cheese & roasted garlic salsa!¬†

DINNER: Wild caught salmon, superfood salad & guac! 

DINNER: Wild caught salmon, superfood salad & guac! 

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