A very special reader of mine shared with me that she did my workouts today. It reminded me how grateful I am for everyone who is in this with me and that also it has been a hot minute since my last workout post! So here is a full week of workouts for you!
Shop the Athleta Outfit! (They're having a MAJOR sale right now!)
Alright so my last workout post was a 50 minute Total Body Workout, that was July 2nd! So I went into my fitness and nutrition journal that I write down my workouts and turned to Saturday June 30th workout and it was a leg day!
Weekly Workout Overview by Day
By the way, my workout weeks starts on Saturdays!
SS= superset- repeat one move after another with no rest
DS= dropset- start with heaviest weight then rep it out to failure, drop the weight and repeat
AR= Active rest- after the working set the 45 secs, 60 secs, or 90 sec rest period will be spent jumping rope, doing abs, or something else to keep heart rate elevated.
OH= Overhead press
St. = Standing
Saturday: Legs & Abs
Barbell Squat 4 x 10
Leg Press (Narrow, meaning feet closer together) 2 x 20
Leg Press (Wide, feet are wider than hip distance) 2 x 20
Leg Extension 3 x 15
SS: Lying DB Curls (DB is between the feet, your stomach is on a bench) 3x15 // DB Stiff Leg Deadlifts 3 x 15
Barbell Walking Lunges 2 x 30 (15 per leg)
SS: Single Leg Curl on machine 3x15/leg // Single Leg Hip Thrust 3 x 15/leg
Frog Pumps 4 x 25
SS: Hanging Leg Raise 3 x 15 // Oblique Twists 3 x 15/side
Sunday: Shoulders & Arms
DB Shoulder Press 4 x 10
SS: BB Curls 3 x 8//Skull Crushers 3 x 10
SS: Plate Front Raise with Hold 3 x 15 // Tricep OH Extension 3 x 15
DB Lateral Raises 4 x 25
SS: Seated DB Curls 3 x 20 // DB Hammer Curl 3 x 20
Rear Delt Flyes 3 x 20
SS: Cable Tricep Kickbacks 3 x 15 // Cable Behind the Back Lateral Raises 3 x 15 per arm
Rope Pushdown 2 x 40
Reverse Frog Pumps 4 x 20
Monday: Leg Day + Cardio Kickboxing ( HIIT KICK with Natalie at Carla Madison Rec Center).
Barbell Hip Thrusts 4 x 10
Cable Kickbacks 3 x 12/side
Sumo Squats 3 x 8
SS: Banded Side Steps (get in a low squat) 3 x 15 each leg // Single leg Hip Thrusts 3 x 15/leg
Leg Press high & wide 3 x 25
SS: Leg Curls 3 x 20 // Hip Abductors 3 x20
Weighted Cable Crunches 3 x 12
PM- Cardio Kickboxing Class 4:30pm
Tuesday: Hamstrings & Glutes
Deadlifts 4 x 10
SS: Shoulder Press 2 x 15 // Upright Row 2 x 15
Hip Thrust 3 x 20
SS: Stiff Leg Deadlift 3 x 15 // Lateral Delt Raises 3 x 10
Front Squat 3 x 10
KB Swing 3 x 20
Jump Squat 3 x 20
Frog Pumps 2 x 75
Rear Delt Flyes 2 x 25
SS: Reverse Crunches 3 x 15// Weighted Sit Ups 3 x 12
Wednesday: Down & Dirty Workout @ Compass Fitness Denver
I didn't write down the workout, but it was a tough-y! I love taking group exercise classes, its always a great workout and a great way to socialize!
Thursday: Upper Body- Push & Pull
Pull Ups 5 x 5 , unassisted, then 5 x 8 with
Dumbbell Rows 3 x 12-10-18 reps/ side
SS: Low Cable Rows 3x15 // Jumping Lunges 3 x 20(10 each side)
Push Ups 3 x 12
Lat Pull Downs 5 x 12-10-8-6-5 * Pause Reps in the last set*
DS: Close Grip Lat Pull Down 3 x 15
Friday: Rest Day & Grocery Shopping Day!
Check out my grocery haul blog posts!
Want another workout? Click here!