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A Reader Did My Workouts so Here's Another Week of Workouts!


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!

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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.

DB= Dumbbells

KB= Kettlebells

BB= Barbells

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

  • assistance.

  • 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!

Trader Joes

Whole Foods

Want another workout? Click here!

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