weekly workouts

Guys, if you haven’t already hopped on the S’well bottle bandwagon, you should. Like now. I’m absolutely in love with my teal wood grain bottle that was gifted to me, but I’m really debating getting one of these adorable neon bottles:

Not only are they super cute, but they keep your drinks cool OR hot for up to 12 hours. Plus you get a lot of compliments on how awesome your water bottle is. Compliments are always great. :)

S’well bottles are also great workout motivators because they make you feel like a badass. Feeling like a badass is also always great.

Monday – Chest, Shoulders, and Abs

Warm up:

  • 1600m run
  • 800m row

Then 3×10 of each:

  • DB incline bench
  • T-raises
  • Delt raise
  • Single leg shoulder press
  • Push ups
  • Straight arm plank with lateral arm lift

For abs:

  • 3×20 each obliques
  • 3×30 sec each side plank
  • 3×30 russian twists

Tuesday – Bis & Tris:

For time:

  • 1 mile run
  • 30 tricep extensions
  • 30 DB curls
  • 30 push ups
  • 30 burpees

I finished this in 21:03

Wednesday – Back & Abs:

.5 mile row

3 x 10 DB row

3 x 10 pull ups

1 minute superman hold

30 leg lifts

1 minute plank

Thursday – Outdoor Leg Workout:

7 mile bike ride (This took me 34 minutes)

Then:

15 jump squats

15 squats

12 each leg walking lunges with weight

12 each knee ups

16 X Jumps

10 burpees

12 each leg step ups

15 wall balls

I finished this workout in 16:15

Friday – Hamstrings and Abs:

1 mile run

Then 3 rounds for time:

5 deadlifts

10 burpees

10 ball leg curls

50 double unders

I finished this in 11:20 and then did:

1 minute plank

1 minute pikes

20 bicycle crunches

 

I didn’t do a weekend workout because I was super busy with Fourth of July festivities! What do you guys have planned for your workouts this week? Let me know if you decide to do one of these rad workouts :)

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