WEEKLY WORKOUTS 8.28.16

Another Monday is here! I have to say this week was awesome with workouts but I know I ate wayyyy too much food 😉 So with that being said this upcoming week is going to be super clean 🙂 Here’s what I did last week! 

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: 

  • Crunches on machine [ straight, right side, left side] – 3 set, 15 reps 
  • Cable crossovers [upper & lower] – 2 sets, 12 reps each side 
    • Hanging Crunches [straight, right & left side] – 3 sets, 15 reps 
    • Standing side crunches with kettlebell
      – 3 sets, 12 reps each side with a 25lbs kettlebell  
    • Kickups on bench – 3 sets, 20 reps 

 

TUESDAY – REST DAY  

This wasn’t supposed to be a rest day but I didn’t get a chance to get it in before work and we had a container come in and let’s just say the only thing I wanted to do when I got home was layyyy down lol!  

 

WEDNESDAY – LEGS, BICEPS & GLUTES

This week I went up one weight plate on almost on every exercise! Slowly but surely getting stronger! 

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 
  • Skater lunges – 3 sets, 12 reps EACH LEG
  • Standing Bicep curl with 10lbs – 3 sets, 12 reps  

Circuit 3 – 

  • Glute kickbacks on bench – 2 sets, 12 reps 
  • Glute crossovers on bench – 2 sets, 12 reps 
  • Same as above but with forearms on bench – 2 sets, 12 reps each exercise 
  • Band press outs – 3 sets, 20 reps 
  • Band glute thrusts – 3 sets, 20 reps 

 

 THURSDAY –  BACK & SHOULDERS

Circuit One

  • Standing Deltoid raise in front of body – 4 sets, 12 reps 
  • Standing Lateral Deltoid raise – 4 sets, 12 reps 
  • Bent over upright row with kettlebell [25lbs] – 4 sets, 12 reps 
  • Shoulder press with 15lbs kettlebell – 4 sets, 12 reps EACH ARM 
  • Circuit Two 
  • TRX Row – 4 sets, 12 reps 
  • TRX T’s & Y’s – 4 sets, 12 reps
  •  

Circuit Three 

  • Row on machine – 4 sets, 12 reps 
  • Wide Lat Pulldown – 4 sets, 12 reps 
  • Shoulder Press with Free weights [15lbs each hand] – 4 sets, 12 reps 
  • Underhand Pulldown – 4 sets, 12 reps 

 

FRIDAY – CHEST, TRICEPS & CORE

Circuit One 

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

Circuit Two

  • Chest Fly on machine – 4 sets, 12 reps 
  • Wide pushup – 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 

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 [straight, right & left side] – 3 sets, 15 reps 
    • Standing side crunches with kettlebell
      – 3 sets, 12 reps each side with a 25lbs kettlebell  
    • Kickups on bench – 3 sets, 20 reps
    • Pull downs on machine focusing on abs – 3 sets, 15 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 
  • Standing bicep curl with 2 15lbs free weights – 5 sets, 12 reps 

Circuit Two – 4 rounds of all 4 exercises 

  • Bench step ups with two 10lbs free weights – 4 sets, 12 reps 
  • Skater lunge with 12lbs medicine ball- 4 sets, 12 reps EACH LEG
  • Cross jack squat- 4 sets, 12 reps
  • Tip Toe Squat with 10lbs plate – 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

Salad & roasted sweet pots, pistachios & apple with almond butter, almonds & bee pollen

Salad & roasted sweet pots, pistachios & apple with almond butter, almonds & bee pollen

A little dinner with Koda - tuna noodle casserole and summer salad :) 

A little dinner with Koda – tuna noodle casserole and summer salad 🙂 

TUESDAY

Same salad as yesterday, goat cheese & fig spread with gluten free crackers, hardboiled egg 

Same salad as yesterday, goat cheese & fig spread with gluten free crackers, hardboiled egg 

Asparagus soup, tuna noodle casserole & farmers market green beans! <3

Asparagus soup, tuna noodle casserole & farmers market green beans! <3[/caption]

WEDNESDAY

[caption id="" align="alignnone" width="2447.0"]Snack game strong! Square bar, pistachios, apple with almond butter, almonds & bee pollen, and a chia squeeze from Mamma Chia  Snack game strong! Square bar, pistachios, apple with almond butter, almonds & bee pollen, and a chia squeeze from Mamma Chia 

Bruschetta and an English mule at Two Fogs 

Bruschetta and an English mule at Two Fogs 

My fave salad from Two Fogs - mixed greens, apples, goat cheese & pecans with balsamic dressing 

My fave salad from Two Fogs – mixed greens, apples, goat cheese & pecans with balsamic dressing 

THURSDAY

FRIDAY

Dinner with my parents at The Wooden Spoon - margs & street corn! SO GOOD! 

Dinner with my parents at The Wooden Spoon – margs & street corn! SO GOOD! 

My fave dinner out at the moment - black bass and roasted veggie salad 

My fave dinner out at the moment – black bass and roasted veggie salad 

 

SATURDAY

A little avo toast action with a vital farms egg & my bone broth smoothie! 

A little avo toast action with a vital farms egg & my bone broth smoothie! 

Out to eat with my girlfriend back at Wooden Spoon - back at again with the street corn ;) 

Out to eat with my girlfriend back at Wooden Spoon – back at again with the street corn 😉 

This was INSANE! Black garlic pesto pizzeta with roasted veggies, goat cheese & arugula 

This was INSANE! Black garlic pesto pizzeta with roasted veggies, goat cheese & arugula 

SUNDAY

Made my egg bake, aussie bite & bone broth smoothie 

Made my egg bake, aussie bite & bone broth smoothie 

Asparagus soup and salmon pate - I will say the truth I had summer salad and a little pasta before this lol! 

Asparagus soup and salmon pate – I will say the truth I had summer salad and a little pasta before this lol! 

Follow:
Share:

Leave a Reply

Your email address will not be published. Required fields are marked *