Follow:
Fitness

Weekly Workout 10.23.17 & the cutest long sleeve tops

Weekly Workout 10.16.17

Why do the weekends always go so fast?! We had such beautiful weather this weekend and tons of fun with family and friends. I actually hit the gym today since I can’t get there tomorrow. This week’s workout is a bit different then the last few weeks but I promise – it’s a good one!

I also linked some super cute long sleeve tops for the frigid weather thats coming ūüôĀ

Here’s your weekly workout:

Monday: Back/Biceps/HIIT

  • Reverse Flys (10-12 reps) immediately followed by 1 minute row machine: 4 Sets
  • Superman (12-15 reps) immediately followed by 1 minute row machine :¬†4 Sets
  • Burpee to Pull-Up (AMRAP) : 4 Sets
  • Burpees AMRAP : 5 minutes
  • Biceps Curl (one arm hold then alternate) (12-15 reps each arm) Superset Around the World Curl Out (10-12 reps)immediately followed by 1 minute burpee : 4 Sets
  • Seated Single Arm Cable Curl (12-15 reps) Superset Around the World Curl In¬†immediately followed by 1 minute burpee : 4 Sets¬†
  • Cable Curl High (then Low Left Arm) Repeat on Right Arm (12-15 reps) immediately followed by 1 minute burpee : 4 Sets¬†

Tuesday: Legs

  • Front Squat (8-10 reps) Superset Weighted Squat Jumps (20 reps) : 4 Sets
  • Adductor Machine (8-10 reps) Superset Abduction Machine (8-10 reps) immediately followed by plie jump squats (30 seconds)¬†: 4 Sets¬†
  • Leg Extension Right Leg then Left Leg ¬†(8-10 reps) Superset Both Legs (AMRAP): 4 Sets
  • Decline Banded Leg Raise (10-15 reps) Banded Kickbacks (20 reps each leg, pulse at top) : 4 Sets

Wednesday: Tabata

Round 1 :

  • Jumping Jacks 20 seconds
  • Rest 10 seconds
  • Tricep Pushup 20 seconds
  • Rest 10 seconds

Round 2 :

  • High Knees 20 seconds
  • Rest 10 seconds
  • Tricep Extensions 20 seconds
  • Rest 10 seconds

Round 3 : 

  • Mountain Climbers 20 seconds
  • Rest 10 seconds
  • Tricep Kickbacks 20 seconds
  • Rest 10 seconds

Round 4 : 

  • Plank 20 seconds
  • Rest 10 Seconds
  • Plank elbow, elbow, hand, hand 20 seconds
  • Rest 10 seconds

Repeat entire cycle 4 times

Thursday:

  • Take a Class!

Friday: Shoulders/Calves/Row Machine

  • ¬†T-Bar Single Arm Shoulder Press (10-12 reps)¬†: 4 Sets
  • Side Raise, bring to front, back out to sides, lower (AMRAP)¬†: 4 Sets
  • Face Pulls (12-15 reps)¬†: 4 Sets
  • Weighted Single Leg Calf Raises on Step (AMRAP) : 4 Sets¬†
  • TRX Fall Outs (AMRAP), TRX Knee Tuck (AMRAP), TRX Plank (30 seconds) : 3 Sets

Saturday : Legs

  • Smith Machine Single Legged Deadlift¬†Superset¬†Seated Banded Abduction (AMRAP) : 4 Sets
  • Good Mornings (8-10 reps) Superset¬†Weighted & Banded Duck Walks 10x one way, 10x back. 10 immediately followed by Weighted/banded Jump Squats (20 reps)¬†: 4 Sets
  • Cable Side Twist for Glutes Right then Left (10 each side)¬†Superset¬†Cable Squat pulse feet shoulder width 20, feet together 20x, single leg hold 10 seconds, repeat other side. : 4 Sets
  • Barbell Front Lunge to Back Lunge (10 on left then 10 on right)¬†Superset Banded Squat Jumps kicking heels together at top : 4 Sets

You can find last weeks weekly workout here. Questions? Feel free to shoot me an email at fitmommyinheels@yahoo.com.

Share on
Previous Post Next Post

You may also like

6 Comments

  • Reply Olive

    Just the post I needed to catch up on. Need to get back to fitness posts again. Really need to up update my wardrobe now too. Drop by sometime on http://www.any-xcuse.com. You may also want to use my discount code Anyxcuse10 for 10% off tonedtotty.com.

    October 23, 2017 at 12:35 pm
    • Reply Fit Mommy In Heels

      Hey Olive!! Ill definitely check it out. Thanks for stopping by!

      October 23, 2017 at 5:17 pm
  • Reply Brittany

    This workout and these tops are both awesome! Workout clothes are definitely my weakness.

    October 23, 2017 at 4:48 pm
    • Reply Fit Mommy In Heels

      Thanks Brittany! Me too – especially leggings!

      October 23, 2017 at 5:17 pm
  • Reply Carrie

    I love these tops! I tried to click on the to see if I can order them, but it takes me to pinterest. Where do I find them? I’m dying to find out!

    October 23, 2017 at 8:50 pm
    • Reply Fit Mommy In Heels

      Hi Carrie! The featured image on the page will take you to pinterest but all of the individual photos within the post will take you to each exact item. Let me know if this helps!

      October 25, 2017 at 1:30 pm

    Leave a Reply