Weekly Workout Routine | Packing Food to Go

 

 

About a month ago I ordered my first Buff Bunny pieces. I found them by watching a Buff Bunny haul on Youtube. Do you ever watch clothing hauls on Youtube? They are so helpful for online shopping. I was still a bit nervous to order top and bottoms because I never know how clothes will fit my body and what the quality would be. I am happy to report that the quality is excellent and the sizing was what was expected! 

 

I wasn't always rocking crop tops to workouts. I would wear tank top + shorts but I have had my phases of insecurity. But when it comes to having a killer workout- confidence is key and a great workout outfit can help you reach that! At least, it helps me :). 

 


You can search the all of the tops here and the bottoms here.  I love the colors they come in too, but I have a love affair with turquoise, black and white.

 

 

 

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This week, I decided to start sharing my workouts. A bit of my training background: I love weight lifting! Jamie Eason Live Fit Trainer was my first structured workout program. I have done it at least 3 times. I also have done a few other IFBB Pro's workout programs. I also love group fitness classes. Something about having the right instructor, who makes you forget you are working out but just gets you to work hard at the same time is who I want to spend my time with! Besides, I really dread cardio on my own so that's why I incorporate group fitness classes into my workout weeks.

 

 

Weekly Workout Overview:

 


 

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: Total Body Weight Lifting {My home gym}

Total Time: about 55 minutes

Warm up with 5 minutes on stepmill, 3 x 20 side steps with band around legs SS, bodyweight lunges.

  • Leg Press 4 x 8-10 DS starting 340# (completed 4 sets of 10, then did 20+ reps for 2 sets)

  • SS: Stiff Leg Deadlift with DBs 4 x 12/ KB Goblet Squat 4 x 10

  • Lat Pull Downs 4 x 12, but did only 10 reps the last set

  • SS: Standing DB OH Press 3 x 10 / Push Ups 3 x 10

  • SS: Close grip Cable Rows 3 x 12/ DB Hammer Curls 3 x 10

 



Sunday: Upper Body- Heavy Weights/ Low Reps

Total time: 48 minutes

I teach 2 classes, back to back on Sundays so not as energized as other days of the week.Warm Up: I went right into the workout because of the classes I taught

 

  • Pull Ups, unassisted + 3 grips 4 x 6-8

  • SS: BB Bench Press 3 x 8 / Med Ball Slam Jumps 3 x 6

  • DB Shoulder Press, seated 4 x 6-6

  • SS: DB Tricep Kickbacks/ 40-sec sprint on treadmill

  • SS: Leg Raises 3 x 12/ 30 sec sprint on treadmill

Monday: Lower Body (AM) HIIT KICK (PM)

Total Time Lift: 50-60 minutes
Workout Class: 60 minutes

 

Warm Up: Squats with just the BB

  • Back Squats 4 x 8-10 

  • DB Straight Leg Deadlight 4 x 10

  • SS: Med Ball Slams 3 x 15/ Military BB Press 3 x 12

  • Walkling BB Lunges 3 x 20 (10 each leg)

  • SS: Reverse Fly 3 x 15 / DB Hammer Curls

    HIIT KICK starts at 4:30 so my lifting ended around 4:15pm.  It is a high intensity kickboxing class, no punching bags but lots of explosive punching and jumping . SUCH a fun way to get your cardio!!

Tuesday: Cycling (AM) and Upper Body (PM)

 

I try to go to a cycling class to break up my work day on Tuesdays but I didn't get in (it's a popular class!) so I did a session on my own for 38 minutes with combos of jumps, arm work, sprints, and heavy rides. 

 

Weight Lifting Total Time: 45 minutes

Warm Up: 5 minutes on stair stepper

  • SS: Straight arm lat pull down 3 x 10/ Glute Ham Ext 3 x 10

  • SS: Decline BB Press 1 x 10/ St. Tri Kickback 3 x 15

  • SS: Flat Bench DB Press 3 x 12 / Tricep kickbacks 3 x 10

  • SS: UH Lat Pull Down 4 x 10/ DB Hammer Curls 4 x 10

  • Standing 1-arm DB Shoulder Press 4 x 8/side

  • Crunches on Stability Ball 3 x 15

  • Crunches on TRX 3 x 12

 

Wednesday: Lower Body Day

Warm up: 5 minutes on step mill
Side Steps with band around ankles 3 x 20/side

  • Romanian BB Deadlifts 4 x 12

  • Sumo Back Squats 4 x 15

  • DB Bulgarian Split Squats 3 x 10/leg

  • Seated Hamstring Curls 3 x 12

  • Cable Crunches TABATA style

  • Hanging Leg Raises 3 x 10-15

Thursday: Full Body Workout

Same as Saturday but will aim for heavier weights!

 


I also will try and incorporate HIIT on the treadmill. My goal is to sprint at 12 mph for 5-8 rounds of 30 seconds. I'm on the treadmill as long as that takes including a 3 minute warm up, rests in between each sprint, and walking to cool down.

 

That is the end of my workout week!

 

Friday: REST DAY! But like a real rest day!

 


Fridays are my rest days. I take Fridays to let my body relax and get ready for another workout week. I spend the free time grocery shopping with my fiancé at Trader Joe's, Sprouts, Whole Foods, Safe way or Natural Grocers! 

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Food on the Go!

 

Last night, I went to a Mastermind group with 2 dietitians I connected with. We have been meeting monthly since January and I went right from my workout + group training class to the meeting.

 

That meant I needed to pack food with me so I threw together a really basic meal: Brussel sprouts + sweet potatoes + smoked oysters.

 

I kept the meal packed in this fun lunch box I got from a sponsored dinner from the SCAN Symposium and with a few icepacks I was good to go!

 

The oysters were canned so those were already temperature safe. I was a bit nervous about the sprouts and potatoes but I made sure to microwave them as soon s I could.

 

I did have some bomb-ass guac that one of the RD's made. She had a delicious spread of fresh cherries, homemade guac, salsa, and tortilla chips. Chips + salsa are my weakness! I freaking love that combo. 

 

Avocados and I don't actually agree with each other. HOWEVER, her guacamole was so fresh and tasty. I gladly ate that shiz up haha! 

 

After chow time we got right down to business! It was so great to connect with them in person and a great break up into my weeknight routine. 

 

You can check out their websites here!

 

Leanne Ray RDN- Culinary Nutrition MASTER! She is also hosting a fun get together at Infinite Monkey Theorem June 27th you can buy tickets here! She made the guac so I know this event is going to have food just as tasty!

 

Maria Zamarripa RDN - Nutrition for Gut Health QUEEN! She is a word genius putting together awesome posts on nutrition science, food and I always learn something from reading her posts.

 

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Grocery List for last week:

Carbohydrates- sweet potatoes and rice cakes.  I already had couscous, oats, and brown rice in pantry!

Proteins- 99% lean ground turkey, smoked oysters, eggs. I keep protein powder and bars on hand too.

Veggies + Fruits- romaine, spinach, carrots, frozen strawberries, frozen bluebs.

Fats + Other- Olives, coconut oil, salsa, mixed nuts

 

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