Hope everything is going well in your world and you are staying happy and healthy. I just want to give you guys a quick reminder that not all workouts are perfect, not everyday is going to be a great one, some days will be hard, and some days you won't eat perfect. It is ok! You don't have to keep following those trends or beat yourself up, you can start again the next day. Sometimes you need rest, or just to treat yourself to something yummy because it's been a while. Everything in moderation! It's not a sprint it's a marathon and you need to be able to know when your body needs a break or when to treat yourself a little bit. Life is too short make sure you are enjoying your workouts and what you are eating! Ok let's get into this weeks workout!
Monday 17th:
Cardio: Sprint Intervals
Weights:
- Superset:
- DB Squat press
- DB Squat
- DB Bice curl
- Superset:
- Leg extension machine
- Free motion bicep curl w/shoulder flexion
- Free motion chest press
- DB Lateral raises
- Superset:
- DB reverse lunges
- Incline chest press
- Revere crunches
Tuesday 18th:
Cardio: Elliptical Intervals
Weights:
- Superset:
- Cable Row
- Machine Leg Curl
- Cable OH Tricep Extension
- Superset:
- Cable rear delt row
- Donkey kicks
- Machine Trunk Flex
- DB Lat pull throughs
- Superset:
- Hip Bridges
- Lat extension
- Rope Tricep pull downs
Abs:
- Grasshoppers
- Hip bridge to v-up
Wednesday 19th:
Cardio: Elliptical Intervals and Sprint Intervals
Weights:
- Superset:
- DB Over head press
- Pull-ups
- Free motion standing donkey kicks
- Superset:
- Traveling lunges
- DB chest press
- Bicep curl
- Cable Row
- Superset:
- Free motion squat
- Seated DB overhead tricep extension
- Leg press calve extensions
- Side delt raises with DB
Thursday 20th:
Cardio: Elliptical Intervals
Abs:
- Decline Crunches
- Crunches (left, center, right, center)
- Leg Lifts
Friday 21st:
Cardio: Elliptical 2x Intervals
- Superset:
- DB Squat press
- DB Squat
- DB Bice curl
- Superset:
- Leg extension machine
- Free motion bicep curl w/shoulder flexion
- Free motion chest press
- DB Lateral raises
- Superset:
- DB reverse lunges
- Incline chest press
- Revere crunches
Abs:
- Physioball crunches
- Hanging side crunches
- Plate twists
- V-ups
Weight check in:
Last week: 127lbs This week: 125lbs
I hope you guys enjoyed and you are keeping up with your workouts and goals! Have a great week! Until next time!
Pistols..Out!
xo
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