This week at the gym felt a little…scatter-brained. I’m not sure why, but I kinda felt like I wasn’t working as efficiently as I normally do. I think it had (more than) a little bit to do with the fact that I returned to the gym after 48 hours of solid champagne and cheese consumption in Nashville over the weekend for a friend’s bachelorette party (worth it), and also a lil something to do with an injury flare-up mid-week that had me feelin’ a little weird.
Despite not feeling A+ this week, mentally or physically, I made it to the gym every day and, by the end of the week, I’d actually moved up in weights for a few exercises. For me, it’s nice to see progress during a week where I felt kinda blah…it lets me know that I’m fueling my body properly and doing the right things to make it stronger. I’ve said it before, and I’ll say it again: one of the best things about becoming more fit over the last year has been developing habits that are sustainable and effective, even when I’m not feelin’ 100%.
Here’s exactly how I worked off those mimosas and shrugged off that injury.
Monday: Chest & Tris
Warm-Up: 25 min. stair machine
Incline Dumbbell Bench Press {12 reps, 4 sets, increase weight each set}
Tricep Kickbacks {12 reps, 4 sets}
Incline Dumbbell Chest Flyes {12 reps, 4 sets}
Overhead Triceps Extensions {12 reps, 4 sets, increase weight each set}
Machine Chest Press {12 reps, 4 sets}
Single Arm Triceps Extensions {12 reps, 4 sets}
Freemotion Chest Flyes {12 reps, 4 sets}
Push-Ups {10-12 reps, 4 sets}
{If you’re looking for a good chest & tris workout, check out this one}
Cool Down: 20 min. incline treadmill walk & quick abs
Tuesday: Legs & Cardio
Warm-Up: 10 min. stair machine
Back Squats {12 reps, 4 sets}
Weighted Walking Lunges {10 per leg}
Weighted Step-Ups {20 reps, 4 sets}
Weight Plate Dead Lifts {15 reps, 4 sets}
Quad Machine {20/15/12/8/10, increasing weight each set}
Hammie machine {12 reps, 4 sets}
{For a killer leg workout, check out this session I posted last week}
20 min. mini-HIIT treadmill walk {15% incline walking pace with 2 mins at 7.5% incline and race pace every 5 mins}
Wednesday: Shoulders & Cardio
Warm-Up: 1 mile run on treadmill
Weight Plate Rotation {15 reps, 4 sets}
Weight Plate Push-Out {15 reps, 4 sets}
Lateral Dumbbell Raises {12 reps, 4 sets, increase weight each set}
Forward Dumbbell Raises {12 reps, 4 sets}
Barbell Shoulder Press {10-12 reps, 4 sets}
Bear Crawls
Around-the-Worlds {15 reps, 4 sets}
{I added a shoulder workout to my Instagram story highlights this week, which I’ve linked here}
4 miles quick pace on treadmill
Thursday: Light Legs & Abs
Warm-Up: 10 min incline walk on treadmill
Viper Lunge w/ Chop {12 reps/leg, 4 sets}
Box Jumps {12 reps, 4 sets}
Heavy Kettlebell Swings {15 reps, 4 sets}
TRX Squat Jump {15 reps, 4 sets}
Hanging Knee Tucks {10 reps, 3 sets}
Hanging Pikes {10 reps, 3 sets}
Hanging Single Leg Tucks {10 reps, 3 sets}
Hanging Tuck Holds {15 seconds, 3 sets}
Exercise Ball Plank {1 min, 3 sets}
Exercise Ball Plank w/ Circles {8 circles each direction, 3 sets}
Friday: Outdoor Run, Full-Body Circuit & Abs
I ran the 5.2 miles to the gym on Friday morning and followed it up with a quick full body circuit {I added the FBC to my Instagram story highlights, linked here}
In-and-out Push-Ups {12 reps, 2 sets}
Triceps Kickbacks {12 reps/arm, 2 sets}
Sumo Squats w/ Weight {15 reps, 2 sets}
Jump Squats {15 reps, 2 sets}
Back Rows {12 reps, 2 sets}
Bicep Curls with Twist {12 reps, 2 sets}
Diagonal Dumbbell Jackknifes {12 reps/side, 2 sets}
Medicine Ball Squat and Twist {12 reps/side, 2 sets}
Saturday: Back & Biceps & Cardio
I did the same back & bi workout that I did on Wednesday of last week, link here.
Elliptical machine for 20 mins with pattern of 4 minutes at heavy resistance and 2 minutes at lighter resistance.
I finished with a quick abs workout.
Sunday: Chest & Triceps & Abs
Warm-Up: 3 mile treadmill run
Freemotion Chest Flyes {15 reps, 4 sets}
Close Grip Push-Ups {10-12 reps, 4 sets}
Incline Dumbbell Bench Presses {12 reps, 4 sets, increase weight each set}
Curl Bar Skull-Crushers {15 reps, 4 sets}
Machine Chest Press {12 reps, 4 sets, increasing weight}
Triceps Kickbacks {15 reps, 4 sets, increasing weight}
Resistance Band Tucks {15 reps, 3 sets}
Resistance Band Bicycles {12 reps, 3 sets}
Resistance Band Mountain Climbers {12 reps, 3 sets}
Hanging Tucks {12 reps, 2 sets}
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