WEEKLY WORKOUTS 10.4.16

I’m back! Omg I feel like I haven’t had anytime to post for you girls! It has been CRAZAY the last two weeks and JB got invited out to Chicago over the weekend for work so that was a little unplanned 24 hour trip lol! I didn’t get a chance to get my weekly workout post for last week ready until last night.. but I’m on vacation prep so I wanted to share what I’ve been doing! Honestly I rarely switch up my main routine – just add different moves in and out of it. For vacation prep I usually intensify my workouts a bit more and this time I added in Peak 4 everyday when I got home from work. It has been such a nice pick me up when I get home and I have felt better than ever with a little extra burn! I’m gonna be enjoying ALL the margaritas and guac in Cabo next week so a little extra work is needed 😉 Here’s what last week looked like! 

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] – 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 
    • Bench kickups – 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 

Circuit Three 

  • Shoulder press with kettlebell – 4 sets, 12 reps each arm 
  • Lateral plate raise – 4 sets, 12 reps 

 

PM WORKOUT – PEAK 4 on Elliptical

 

 WEDNESDAY –  LEGS, BICEPS & GLUTES (AM & PM WORKOUTS) 

AM WORKOUT:

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, 12 reps 
  • TRX Pistol squats – 4 sets, 12 reps 
  • Jump Squats – 4 sets, 12 reps EACH LEG 
  • Kettlebell swings – 4 sets, 12 reps
  • Standing Bicep curl with 10lbs – 4 sets, 12 reps  

Circuit 3 – 

  • Glute kickbacks on bench – 2 sets, 20 reps 
  • Glute crossovers on bench – 2 sets, 20 reps 
  • Same as above but with forearms on bench – 2 sets, 20 reps each exercise  

PM WORKOUT – Peak 4 on Elliptical

 

THURSDAY – REST DAY

 

FRIDAY – CHEST & TRICEPS (AM & PM WORKOUTS)

AM WORKOUT:

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 
  • Overhead tricep extension on bench with 15lbs – 4 sets, 12 reps 

Circuit Two

  • Chest Fly on machine – 4 sets, 12 reps 
  • Single leg TRX pushup – 4 sets, 12 reps (switch legs on 6)
  • 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
  • Tricep Extension on TRX – 4 sets, 12 reps 
  • Bench Dip – 4 sets, 12 reps

PM WORKOUT – Peak 4 on Elliptical

 

SATURDAY – PEAK 4 & CORE

Same core routine as Monday but with Peak 4 on elliptical

 

SUNDAY – LEGS & BICEPS

This was at the hotel in Chicago – it was a hard workout not gonna lie. Just wasn’t feeling it totally but still had to get something in because in total we were driving for like 8.5 hours – wayyyy too much sitting lol! 

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 
  • Standing bicep curl on tiptoes with 10lbs free weights – 5 sets, 12 reps 

Circuit Two – 

  • Side lunges with 15lbs free weights- 4 sets, 12 reps 
  • Bench Stepups with 15lbs free weights  – 3 sets, 12 reps
  • Deep squat with 10lbs – 3 sets, 12 reps 
  • Jump squats – 4 sets, 12 reps 
  • Bicep curl on cable machine – 4 sets, 12 reps  

WEEKLY MEAL ROUND UP

MONDAY

Snackin! One Degree chocolate quoina granola, strawberries, an egg, Rebbl golden milk & a Squarebar covered in almond butter! :P

Snackin! One Degree chocolate quoina granola, strawberries, an egg, Rebbl golden milk & a Squarebar covered in almond butter! 😛

I've been having this so much! Summer salad & tuna noodle casserole 

I’ve been having this so much! Summer salad & tuna noodle casserole 

TUESDAY

Panko breaded zucchini, roasted sweet pots, Rebbl reishi chocolate, aussie bites, GFB bites & a plum  

Panko breaded zucchini, roasted sweet pots, Rebbl reishi chocolate, aussie bites, GFB bites & a plum  

Summer salad & flax crackers 

Summer salad & flax crackers 

WEDNESDAY

Started getting on my pre-vacation salad fix lol! Gotham Farms butterhead lettuce + heirloom cherry tomatoes + an egg + crumbled goat cheese + hemp seed + cucumber + balsamic dressing, strawberries & aussie bites!

Started getting on my pre-vacation salad fix lol! Gotham Farms butterhead lettuce + heirloom cherry tomatoes + an egg + crumbled goat cheese + hemp seed + cucumber + balsamic dressing, strawberries & aussie bites!

Roasted sweet potato soup from Simply Fresh Market, summer salad with flax crackers (another go-to lately!) 

Roasted sweet potato soup from Simply Fresh Market, summer salad with flax crackers (another go-to lately!) 

THURSDAY

Same salad as yesterday, aussie bites, Rebbl maca mocha & some blackberries + raspberries + almond butter + bee pollen

Same salad as yesterday, aussie bites, Rebbl maca mocha & some blackberries + raspberries + almond butter + bee pollen

Summer salad and flax crackers and steamed cauli & broccoli 

Summer salad and flax crackers and steamed cauli & broccoli 

FRIDAY

Out to dinner in Chicago at Girl & The Goat - you know there was some indulging ;) Getting in the Cabo state of mind with some margaritas ;P

Out to dinner in Chicago at Girl & The Goat – you know there was some indulging 😉 Getting in the Cabo state of mind with some margaritas ;P

When JB orders this - you eat it! ;) 

When JB orders this – you eat it! 😉 

Sweet corn perogries - I tried to go mainly veg even out to eat and this was amazing! 

Sweet corn perogries – I tried to go mainly veg even out to eat and this was amazing! 

Chickpea fritters - so good! 

Chickpea fritters – so good! 

Roasted cauliflower - this was my faveee on the menu! So DELISH! 

Roasted cauliflower – this was my faveee on the menu! So DELISH! 

Roasted chicken - so good! One of the cleanest chickens I've had :) 

Roasted chicken – so good! One of the cleanest chickens I’ve had 🙂 

SATURDAY

An early breakfast at The Allis at SohoHouse in Chicago. This was the dreamiest place! Banana Walnut bread + Burbon vanilla chai tea <3 

An early breakfast at The Allis at SohoHouse in Chicago. This was the dreamiest place! Banana Walnut bread + Burbon vanilla chai tea <3 [/caption] [caption id="" align="alignnone" width="2500.0"]Then came this deliciousness! Avo toast that was INCREDIBLE! No joke you guys - this filled me up until 3pm!  Then came this deliciousness! Avo toast that was INCREDIBLE! No joke you guys – this filled me up until 3pm! 

SUNDAY

On our way home I HAD to stop by Owen + Alchemy after seeing them online! SOOOO SOOOO good! This banana bowl was insane and I'm going to try and recreate tonight! 

On our way home I HAD to stop by Owen + Alchemy after seeing them online! SOOOO SOOOO good! This banana bowl was insane and I’m going to try and recreate tonight! 

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