WEEKLY WORKOUTS 9.12.16

Happy Monday! Hope you guys had a great weekend! Another week and another workout post ūüėČ This past week was super fast and busy but still got the workouts in.  Sunday was a much needed rest day! On another note JB and I marathon watched the last episodes of The Night Of this weekend and omg if you’re not watching this you need to be its sooooo good! Let’s get back to the workouts though here’s what this week looked like! 

TUESDAY – 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] – 3 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  
    • Mason twists with medicine ball – 100 reps
    • Cable Pulldowns (focus on core) – 3 sets, 20 reps 

 

WEDNESDAY – BACK & SHOULDERS

I went lower on weight and super slow on these sets throughout the whole workout

Circuit One

  • 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 
  • Circuit Two 
  • Single handed standing bent over row with kettlebell – 25lbs – 4 sets, 12 reps each arm
  • Standing Deltoid raise in front of body – 4 sets, 12 reps 
  • TRX T’s & Y’s – 4 sets, 12 reps 
  • ¬†
  • Circuit Three 
  • Upright row on cable machine – 4 sets, 12 reps 
  • Standing lateral raise with 5lbs plate weights – 4 sets, 12 reps
  • ¬†

 

 THURSDAY –  PEAK 8 & CORE

Same as Tuesday ūüôā 

 

FRIDAY – 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 – 

  • Skater lunges on sliding disks – 4 sets, 15 reps 
  • Bosu Ball squats with kettlebell – 4 sets, 15 reps 
  • Side Lunge to toe kick – 4 sets, 15 reps EACH LEG 
  • Standing Bicep curl with 10lbs – 4 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  

 

SATURDAY – 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 
  •  Burpees – 4 sets, 12 reps 
  • Overhead tricep extension with 15lbs – 4 sets, 12 reps 

Circuit Two

  • Chest Fly on machine – 4 sets, 12 reps 
  • Wide pushup – 4 sets, 12 reps
  • Standing chest fly with 2 5lbs free weights – 4 sets, 12 reps 
  • Tricep dip on bench – 4 sets, 12 reps 

Circuit Three 

  • Tricep Pulldown on machine- 4 sets, 12 reps 
  • Chest press on bench with 22.5lbs free weights – 4 sets, 12 reps
  • TRX chest crossover – 4 sets, 12 reps
  • Tricep Extension on TRX – 4 sets, 12 reps 

 

SUNDAY – REST DAY! 


WEEKLY MEAL ROUNDUP

TUESDAY

Rice cake with cashew butter + strawbs + walnuts + bee pollen, panko zucchini, watermelon & a square bar

Rice cake with cashew butter + strawbs + walnuts + bee pollen, panko zucchini, watermelon & a square bar

A little carry out from The Wooden Spoon after a CRAZY day at work! Flatbread with pesto + portabello mushrooms + balsamic + arugula and a cherry festival salad 

A little carry out from The Wooden Spoon after a CRAZY day at work! Flatbread with pesto + portabello mushrooms + balsamic + arugula and a cherry festival salad 

WEDNESDAY

Egg bake, aussie bite, strawberries & a square bar

Egg bake, aussie bite, strawberries & a square bar

A little snack before dinner ;) Veggie risotto 

A little snack before dinner ūüėČ Veggie risotto¬†

My faveeeee fish ever! Sea bass & a sweet potato soufflé from Whole Foods

My faveeeee fish ever! Sea bass & a sweet potato soufflé from Whole Foods

THURSDAY

Vigilant Eats superfood cereal with almond milk, kale salad + roasted sweet pots, strawbs

Vigilant Eats superfood cereal with almond milk, kale salad + roasted sweet pots, strawbs

A little Chipotle carry out after a Whole Food date night picking up our food for the week :)

A little Chipotle carry out after a Whole Food date night picking up our food for the week ūüôā

FRIDAY

Salad I made at Whole Foods - mixed greens + cherry tomatoes + shredded rainbow carrots + shredded cabbage + quinoa + hard-boiled egg + slices of cucumber + balsamic dressing SOOOO GOOD! A little side of aussie bites & Siggi's yogurt

Salad I made at Whole Foods – mixed greens + cherry tomatoes + shredded rainbow carrots + shredded cabbage + quinoa + hard-boiled egg + slices of cucumber + balsamic dressing SOOOO GOOD! A little side of aussie bites & Siggi’s yogurt

The most perfect chill date night at Wooden Spoon listening to music and having street corn (with margs of course!) 

The most perfect chill date night at Wooden Spoon listening to music and having street corn (with margs of course!) 

Roasted chicken + swiss chard + risotto <3 And JB and I picked up our fave ice creams so we also had that while watching The Night Of ;) 

Roasted chicken + swiss chard + risotto <3 And JB and I picked up our fave ice creams so we also had that while watching The Night Of ūüėȬ†[/caption]

SATURDAY

[caption id="" align="alignnone" width="2447.0"]A date night in <3 Lentil & zucchini noodles + basil pesto + heirloom cherry tomatoes + toasted pine nuts with a side of brushetta topped with goat cheese + figs + pistachios + a drizzle of honey  A date night in <3 Lentil & zucchini noodles + basil pesto + heirloom cherry tomatoes + toasted pine nuts with a side of brushetta topped with goat cheese + figs + pistachios + a drizzle of honey [/caption]

SUNDAY

[caption id="" align="alignnone" width="2447.0"]The most amazingly thick smoothie for a little breakfast! Coconut meat + Ancient Nutrition chocolate bone broth protein + Vital Proteins collegen + Boku greens + cacao + maca + flaxseed + chiaseed + Califia Farms unsweetened almond milk - SOOOO GOOD! The most amazingly thick smoothie for a little breakfast! Coconut meat + Ancient Nutrition chocolate bone broth protein + Vital Proteins collegen + Boku greens + cacao + maca + flaxseed + chiaseed + Califia Farms unsweetened almond milk РSOOOO GOOD!

More brushetta action ;) goat cheese + roasted heirloom cherry tomatoes + drizzle of olive oil + salt & pepper. Also had cauliflower soup but ate it before a pic lol! 

More brushetta action ūüėČ goat cheese + roasted heirloom cherry tomatoes + drizzle of olive oil + salt & pepper. Also had cauliflower soup but ate it before a pic lol!¬†

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