This weekend really flew by. Did it for you, too? We went to a friends on Friday night for dinner and a play date for the kids and Saturday night we went to a party. My parents kept the kids overnight so that was a really nice treat for Mike and I. We went out for breakfast on Sunday morning and enjoyed our meal in peace!
I wanted to mention that from now on I’ll be posting all my weekly workouts on Monday instead of Sunday. Most people are so busy spending time with family on the weekends and that includes us!
If you’re looking for the items in the post I shared on instagram today (photo below) you can find them all linked under the photo. The leggings sold out but I’ve linked similar by the same brand.
This week I’ve included some fitness apparel items that are currently on sale. Some I have and some I have in my cart 🙂 I personally LOVE Zella Leggings and some of them are on sale so I included them in the list.
Each image is shoppable. Simply click the photo of the item and you will be taken directly to the details page.
Now for your weekly workout…
Monday : Back/Bi’s/Cardio
1 mile run
Burpee to pull up (AMRAP) : 4 Sets
Single Arm Cable Row (10-12 reps) : 4 Sets
Close-Grip Cable Row (10-12 reps) : 4 Sets
Burpee to kettlebell swing (3 at a time) (12 reps): 4 Sets
Incline Bicep Curl Superset Decline Bicep Curl (15-20 reps each) : 4 Sets
Straight Bar Curl (10 reps) Superset Squat Curl (15 reps) : 4 Sets
Burpee to front curl/side curl (3 at a time) (12 reps) : 4 Sets
1/2 mile run, 1/2 mile on/off sprint.
Tuesday : Glutes & Stairs (All weighted unless otherwise noted)
Sumo Deadlift (8-10 reps) Superset Kickbacks (15 reps) : 4 Sets
Landmine super low side walks (10 reps) Landmine Superset Squat to Press : 4 Sets
Smith Machine Alternating Lunges (10 reps each side) Superset Jump Squat (15-20 reps) : 4 Sets
Smith Machine Leg Press (10 right, 10 left) Superset Press w/both legs (20 reps) : 4 Sets
20 minute stairs. 1 minute side walk, 1 minute front, 1 minute side walk, 1 minute front, 1 minute backwards, 1 minute front. Repeat.
Chest Fly Machine (10 reps) (pulse 15 on last rep) Superset incline Bench Press (10-12 reps) : 3 Sets
Wide Pushups (AMRAP): 3 Sets
Single Arm Overhead Extension (10-12 reps) Superset Kickbacks (10-12 reps) : 4 Sets
Cable Single-Arm Diagonal pushdown (AMRAP) Superset Side-Lying Single Arm Pushups (AMRAP) : 4 Sets
Abs: Decline Leg Raise AMRAP, 1 minute plank, decline window washer AMRAP : 3 Sets
20 minutes jump rope : 1 minute intervals
Thursday : Quads & Hamstrings
Free Motion Machine Straight Legged Deadlift (8-10 reps) Superset 180 degree jump squat (20 reps) : 4 Sets
Cable Pull-Through (10 reps) Superset Cable Duck Walk w/ 20 squats at the back (10 reps) : 4 Sets
Front Squat 18 reps, 15 reps, 12 reps
Leg Press (8-10 reps) : 4 Sets
Side Raise to front, back to side, lower (12-15 reps) : 4 Sets
Plank (hands on bench) w/ rear delt raise (10 reps) : 4 Sets
Landmine Single Arm Press Superset Landmine Front Rotation/Raise (10 reps) : 3 Sets
1 minute row, plank shoulder taps (AMRAP), 1 minute break
1 minute row, russian twists (AMRAP), 1 minute break
1 minute row, plank elbow, elbow, hand, hand (AMRAP), 1 minute break
Superset ALL : Inch Worm (10 reps), TRX Plank knee pull-ins (AMRAP), Hanging Leg Raises (ALL AMRAP)
Saturday : Legs/Glutes (or additional rest day)
Adductor Machine (8-10 reps) Superset Plie Jump Squats w/ barbell (15-20 reps) : 4 Sets
Abductor Machine Superset (8-10 reps) Forward Backward Jump Squat w/ barbell (15-20 reps): 4 Sets
Forward Facing Banded Hack Squat (8-10 reps) : 4 Sets
Pushdown On Assisted Pull-Up Seat (10 r w/20 pulses at top and bottom of last rep, switch sides & repeat) : 4 Sets
Sunday : Rest
Looking for a past weekly workout? Check here.