WEEKLY WORKOUTS 9.19.16

Its monday again you guys! You know that means another weekly workout post! This week I started adding in a second workout after work for a little pre-vaca ramp up ūüėČ I am doing Peak 4 a few nights a week on the elliptical and its killer… along with that I’m also trying to get core in at 3 times a week. I will say that JB and I shot something awesome this week and it KICKED my butt lol! So that was another added workout on top of a leg workout and lets just say I was TOAST on Friday and Saturday lol! Here’s what this week consisted of! 

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] – 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 

 

TUESDAY – BACK & SHOULDERS (AM&PM workout)

AM 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 

 

PM WORKOUT – PEAK 4 on Elliptical 

 

 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 – 

  • Skater lunges on sliding disks – 4 sets, 15 reps 
  • TRX Pistol squats – 4 sets, 15 reps 
  • Jump Squats – 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  

 

THURSDAY – PEAK 4 & CORE

Same core routine as Monday but with Peak 4 on elliptical because I was running late ūüėČ 

 

FRIDAY – 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 
  • TRX Pushup – 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 

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 

 

SATURDAY – REST DAY

 

SUNDAY – LEGS, BICEPS, GLUTES & CORE

Circuit One

  • Leg Press: Went back to straight feet – 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 – 3 sets, 15 reps 
  • Stationary lunges on sliding disks – 3 sets, 15 reps 
  • Tip Toe Squats with weight plate – 3 sets, 15 reps EACH LEG 
  • Standing Bicep curl with 10lbs – 3 sets, 12 reps  

Circuit Three – 

  • Glute kickback on machine –  3 sets, 20 reps 
  • Glute crossover on machine – 3 sets, 20 reps 
  • Adductors – 3 sets, 20 reps 
  • Abductors- 3 sets, 20 reps 

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  

WEEKLY MEAL ROUNDUP

MONDAY

Sweet potato hash bowl with rye toast from Zingermanns !

Sweet potato hash bowl with rye toast from Zingermanns !

A little sea bass, roasted butternut squash & summer salad 

A little sea bass, roasted butternut squash & summer salad 

TUESDAY

Posted this last week on Insta - One Degree chocolate quiona granola + dried raspberries + Califia Farms unsweetened almond milk, Artisana coconut butter, pistachios & an apple 

Posted this last week on Insta РOne Degree chocolate quiona granola + dried raspberries + Califia Farms unsweetened almond milk, Artisana coconut butter, pistachios & an apple 

A little bit of everything! Roasted butternut squash, veggie risotto, salmon & summer salad

A little bit of everything! Roasted butternut squash, veggie risotto, salmon & summer salad

WEDNESDAY

A little salad or arugula & romaine + egg + tomatoes + cabbage + hemp seeds, aussie bites & strawbs 

A little salad or arugula & romaine + egg + tomatoes + cabbage + hemp seeds, aussie bites & strawbs 

Smashed avo + crackers & sweet pot soufflé 

Smashed avo + crackers & sweet pot soufflé 

THURSDAY

A little day date with JB - lunch at Wooden Spoon - a delicious tuna salad sandwich! 

A little day date with JB Рlunch at Wooden Spoon Рa delicious tuna salad sandwich! 

FRIDAY

Rice cake + almond butter + strawbs + walnuts + flaxseed, mixed nuts, plum, and  Rebbl golden milk 

Rice cake + almond butter + strawbs + walnuts + flaxseed, mixed nuts, plum, and  Rebbl golden milk 

Summer salad with multigrain flaxseed crackers, roasted butternut squash & roast cauli 

Summer salad with multigrain flaxseed crackers, roasted butternut squash & roast cauli 

SATURDAY

One Degree chocolate quiona granola + cashew butter + hazelnuts + dried raspberries, bone broth smoothie

One Degree chocolate quiona granola + cashew butter + hazelnuts + dried raspberries, bone broth smoothie

Dinner at Wooden Spoon - Chicken + roasted cauli + swiss chard 

Dinner at Wooden Spoon РChicken + roasted cauli + swiss chard 

SUNDAY

You may have seen this THICK AF smoothie on my Insta Stories yesterday! Coconut meat + bone broth protein + collagen + flaxseed + chia seeds + cacao + maca + greens 

You may have seen this THICK AF smoothie on my Insta Stories yesterday! Coconut meat + bone broth protein + collagen + flaxseed + chia seeds + cacao + maca + greens 

Roasted acorn squash, summer salad with crackers 

Roasted acorn squash, summer salad with crackers 

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