Weekly Workout 1/15/17 & Gym Sneakers Currently On Sale

A few things I want to mention before getting into this week’s weekly workout!!!!

  1. Sorry this weekly workout is a little late! We took the weekend away from the computer/social media so I haven’t been able to get on much until now. I’ve got your weekly workout below and I also linked a bunch of great gym sneakers that are ON SALE! For anything that you see from DSW be sure to use code BONUS20 to get your discount!
  2. I am working on setting up a direct link on the blog for custom workouts. Until I get that figured out feel free to reach out to me with any questions or to start setting yours up!

Weekly Workout

Monday : Back/Bi’s/Abs/Cardio

Low-Grip Cable Row  (10-12 reps) Superset Pull-Ups (AMRAP) : 4 Sets

Bar Behind Back Lat Pulldown Superset Lat Pull Down (10-12 reps) : 4 Sets

Weighted Hyperextensions (10-12 reps) : 4 Sets

One-Arm Hold Bicep Curl Superset Wall-Sit Concentration Curl (10-12 reps) : 4 Sets

Preacher Curl Superset Seated Single Arm Aideways Cable Curl : 4 Sets

Superset All – Decline Leg Raise, Leg Lifts w/ 5 lb. weight, 1 minute weighted plank : 3 Sets

25 minute stair intervals : 1 minute intervals

 

Tuesday : Glutes & Stairs (All weighted unless otherwise noted)

Smith machine Butt to Floor Squats (8-10 reps) Superset one-leg bench step overs (20 reps) : 4 Sets

Banded Hip Thrust (10-12 reps) Superset Banded (no weight) Squat-Jump Heel Claps (20 reps) : 4 Sets

Sump Deadlift (8-10 reps) Superset Banded Jump Squat (15 reps) : 4 Sets

Bulgarian Split Squats (10 reps each side) Superset Jump Squat (halfway down, down, halfway up, up) : 4 Sets

20 minute stairs: 1 minute intervals. leg raise behind, side step, skip-a-step, side step

 

Wednesday: Chest/Triceps/Cardio

Feet on bench push-up (AMRAP) Superset incline Bench Press (10-12 reps) : 3 Sets

Incline Flys (10-12 reps)Superset Wide- Stance Pushup (AMRAP): 3 Sets

Skullcrushers (10-12 reps) Superset Kickbacks (10-12 reps) : 4 Sets

Triangle Pushups (AMRAP) Superset Dips (feet up and use a weight on lap) : 4 Sets

Abs:

20 minutes jump rope : 1 minute intervals

 

Thursday : Quads & Hamstrings 

Single Leg Extensions (8-10 reps) Superset Banded Frog Jumps – 10 out, 10 back (20 reps) : 4 Sets

Walking Lunges (10 reps each leg) Superset Squat Halfway down, down, halfway up, up (8-10 reps) : 4 Sets

Single Leg Extension, drop weight in half, double leg extension until failure Superset 180 degree jump squat (20 reps): 4 Sets

Good Mornings Superset Straight Legged Deadlift (10-12 reps) : 4 Sets

 

Friday: Shoulders/Calves/Abs/Cardio

1 minute row between EVERY SET until you get to abs

Face Pulls (10-12 reps)

Smith Machine Seated Press (10-12 reps)

Smith Machine Upright Row (10-12 reps)

Plate twists (shoulder height) : 4 Sets

Smith Machine Single Leg Calf Raises (12-15 reps) : 4 Sets

Superset ALL : Toes to bar, Crab Toe Touch, Plank opposite arm to toe (ALL AMRAP)

 

Saturday : Glutes (or additional rest day)

Curtsy Lunge to Side Lunge (10 reps each side) Superset Banded Jump Squat (20 reps) : 4 Sets

Single Leg Sideways Leg Press (8-10 reps) Superset Banded Plie Squat Jump (20 reps) : 4 Sets

Hack Squat Good Morning to Squat (8-10 reps) : 4 Sets

Reverse Abductor Machine w/ band around thighs (10-12 reps) Superset Banded & Weighted Jump Squat forward and backward : 4 Sets

 

Sunday : Rest 

Looking for past workouts? Check here.

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Lauren
Lauren

Lauren is a wife and mom of 3 with a passion for fitness and fashion. Follow along while she shares affordable fashion finds, fitness tips and helps you learn how to make money with YOUR blog!

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