WEEKLY WORKOUTS 9.3.16

Hey guys! I hope you all had a great Labor Day weekend! Mine was so nice and relaxing! On Friday I went to dinner with my parents which is always nice when its just the three of us šŸ™‚ Sunday was my fave though! We worked out, made our little brunch at home, took Koda to the park and then headed out with JB’s family to golf which was a blast! Yesterday was a total relax day which was muchhhh needed šŸ˜‰ Even though it was a long weekend workouts still got in were so good plus a lot of really good food this week too! Fitting in as much fresh summer food as I can before fall really sets in! 

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 šŸ™‚ 

Core Moves: 

I added in an extra set on cable crossovers because I used to three total and want to see if there’s any change if I add it back in šŸ™‚ 

  • Crunches on machine [ straight, right side, left side] – 3 set, 15 reps 
  • Cable crossovers [upper & lower] – 3 sets, 12 reps each side 
    • Hanging Crunches [straight, right & left side] – 3 sets, 15 reps 
    • — For the hanging crunches I do knees to chest for the first set, legs at 90 for second set, and a mix of both for the third set —
    • Standing side crunches with kettlebell
      – 3 sets, 12 reps each side with a 25lbs kettlebell  
    • Kickups on bench – 3 sets, 20 reps 

Ā 

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 

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

Ā 

WEDNESDAY – 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 šŸ™‚ 

Core Moves: 

Same as Monday šŸ™‚ 

Ā 

 THURSDAY – 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 – 

  • Bench Step Ups with 10lbs each hand – 4 sets, 12 reps 
  • Skater lunges – 3 sets, 12 reps EACH LEG 
  • Stationary lunges with 22lbs free weights- 3 sets, 12 reps EACH LEG 
  • Cross jack squats – 3 sets, 15 reps
  • Standing Bicep curl with 10lbs – 3 sets, 12 reps  

Circuit 3 – 

  • Glute kickbacks on machine – 4 sets, 12 reps 
  • Glute crossovers on machine – 4 sets, 12 reps 
  • Adductors & Abductors on machine – 4 sets, 12 reps each exercise 

Ā 

FRIDAY –  BACK & SHOULDERS

Went lighter on this workout and supppper slow! 

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
  • Ā 

Circuit Three 

  • Row on machine – 4 sets, 12 reps 
  • Wide Lat Pulldown – 4 sets, 12 reps 
  • Shoulder Press with Free weights [12.5lbs each hand] – 4 sets, 12 reps 
  • Underhand Pulldown – 4 sets, 12 reps 

Ā 

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 

  • Stationary Lunge Holds  – 4 sets, 12 reps ONE MINTUE HOLDS EACH LEG
  • Skater lunge with 10lbs free weights in hand – 4 sets, 12 reps EACH LEG
  • Cross jack squat- 4 sets, 12 reps
  • Toe Kick – 4 sets, 12 reps EACH LEG

Circuit 3 – 

  • –FIRST SET–
  • Glute Kickback on bench on hands – 1 set, 20 reps each leg
  • Glute crossover on bench on hands – 1 set, 20 reps each leg 
  • Glute lift with straight leg on bench on hands – 1 set, 20 reps each leg 
  • Firehidrent on bench on hands – 1 set, 20 reps each leg 
  • –SECOND SET–
  • Same as above but on forearms 
  • Ā 

SUNDAY – CORE

  • Crunches on machine [ straight, right side, left side] – 3 set, 15 reps 
  • Cable crossovers [upper & lower] – 3 sets, 12 reps each side 
    • Hanging Crunches [straight, right & left side] – 3 sets, 15 reps 
    • — For the hanging crunches I do knees to chest for the first set, legs at 90 for second set, and a mix of both for the third set —
    • Kettlebell swings with 25lbs – 3 sets, 15 reps
    • Standing side crunches with kettlebell
      – 3 sets, 12 reps each side with a 25lbs kettlebell  
    • Mason Twists with 12lbs ball – 100 reps 
    • Cable Pulldowns – 3 sets, 12 reps
    • Ā 

MONDAY – REST DAY!


WEEKLY MEAL ROUNDUP

MONDAY

Egg bake, watermelon & a perfect bar :)Ā 

Egg bake, watermelon & a perfect bar šŸ™‚Ā 

Asparagus soup, summer salad & tuna noodle casseroleĀ 

Asparagus soup, summer salad & tuna noodle casseroleĀ 

TUESDAY

Another leftover egg bake - SO GOOD! , rice cake with cashew butter, strawbs, almonds & bee pollen, pistachios & a square bar

Another leftover egg bake – SO GOOD! , rice cake with cashew butter, strawbs, almonds & bee pollen, pistachios & a square bar

Asparagus soup, tnc, and green beansĀ 

Asparagus soup, tnc, and green beansĀ 

WEDNESDAY

Smashed avo with crackers & strawbs

Smashed avo with crackers & strawbs

Asparagus soup & green beansĀ 

Asparagus soup & green beansĀ 

THURSDAY

My fave vegan veggie pizza from The Little Honey PotĀ 

My fave vegan veggie pizza from The Little Honey PotĀ 

Date night at Table 5! Mussels are a must!

Date night at Table 5! Mussels are a must!

Heirloom tomato gazpachoĀ 

Heirloom tomato gazpachoĀ 

My faveeee halibut with risottoĀ 

My faveeee halibut with risottoĀ 

FRIDAY

Leftover veggie pizza, pistachios and an apple

Leftover veggie pizza, pistachios and an apple

Out to eat with my parents at The Wooden Spoon - street corn always!Ā 

Out to eat with my parents at The Wooden Spoon – street corn always!Ā 

Black bass with summer saladĀ 

Black bass with summer saladĀ 

SATURDAY

Cashew and raspberry rhubarb toast

Cashew and raspberry rhubarb toast

Veggie skewers and panko zucchiniĀ 

Veggie skewers and panko zucchiniĀ 

A little froyo ;)Ā 

A little froyo šŸ˜‰Ā 

SUNDAY

Another day another egg bake :)Ā 

Another day another egg bake šŸ™‚Ā 

Aspargus soup & zucchiniĀ 

Aspargus soup & zucchiniĀ 

MONDAY

CB&J Pancakes - coming soon!Ā 

CB&J Pancakes – coming soon!Ā 

Summer salad, sweet pots, zucchini & corn!

Summer salad, sweet pots, zucchini & corn!

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