Sports bra: Onzie Chic Bra | Leggings: Beyond Yoga Tri-Panel Spacedye High Waisted Midi Legging | Tank Top: Free People No Sweat Tank | Sneakers: Nike Run Swift Lightweight Running Shoe | Bracelet: Victoria Emerson Turquoise & Shell
Y’all have heard me gush over Beyond Yoga pieces a ton, and these leggings are no exception. These babies were made to WORK. The bra is Onzie and it’s one of my favorites. I just love the strappy back! And this tank, I just love the irony really but the double entendre of ya know, don’t worry. Sweat it out and don’t sweat the small stuff…but then also obviously THERE WILL BE SWEAT if you’re doing any of my workouts lol. They have been extra super-sweatastic lately. Which I love.
Alright y’all, you’ve heard me on Instagram and on here talk about how I have been trying these new workouts and they’re basically the best workouts I’ve ever created. I mean maybe I am biased but they are bomb, and even Craig has said he’s noticed my muscles poppin’ more!! YASSS! So I wanted to share a sample WEEK, yes an entire sample WEEK of these brand new workouts for you to try. I usually try to tweak workouts a few times before sharing, so they’re still in “beta” mode if you will, but they’ll do 😉 I’m also starting to input HIIT sprints/moves in certain workouts to really blast the fat, but I’ll hold off on sharing that for now. Coming soon. There are going to be some new things around BHC soon and I’m so happy to keep giving you awesome ladies resources to be the BEST YOU that you can be. And to enjoy your life. And to be happy!
And yes, there will be sweat 🙂
WEEKLY WORKOUT SCHEDULE
MONDAY: Legs & Cardio Circuit – 3x through each circuit OR 8 minutes AMRAP (as many times through as possible) whichever comes first. If you get 3x through before the 8 minutes, you can stop. But don’t sacrifice quality of the moves just to speed through them & be done! So you’ll do Circuit 1, then Circuit 2, then Circuit 1 again, then Circuit 2 again.
Circuit 1:
- 15 squats
- 10 squat jumps
- 10 single leg step ups
- 20 split lunge jumps
Circuit 2:
- 10 burpees
- 10 single leg squat touchdowns/side
- 12 single leg knee in hops/side
- 10 back lunge with weighted twist/side
TUESDAY: 30-45 minutes cardio of your choice
WEDNESDAY: Full Body Circuit – 3x or 8 minute AMRAP, same as Monday!
Circuit 1:
- 12 squat to calf raise with shoulder press
- 10 pushups
- 40 mountain climbers (perform on Bosu ball if available!)
- 40 weighted russian twists
- 10 rear flyes
Circuit 2:
- 10 back lunges to hammer curl/side
- 12 plie squats w/ upright row
- 16 up/down planks
- 15 weighted cross crunches/ side (perform on Bosu ball if available- put dumbbell on one shoulder and crunch up across your body towards the side without weight)
OR you can do this NEW Full Body Workout Video! Click here to watch it on YouTube.
THURSDAY: 30-45 minutes cardio of your choice
FRIDAY: Legs, Abs, & Booty Circuit –*some of these moves are performed on machines at the gym
Tri-Set this workout (meaning, do each circuit 3x through before moving to the next circuit. Once you are finished with a circuit you are done with it)
Circuit 1:
- Single leg step up with back lunge, 12 reps per side
- Weighted squat jumps, 15 reps
- Curtsy lunge with leg abductor, 12 reps per side
Circuit 2:
- Single leg kettlebell RDL, 10 reps per leg
- Single leg burpees, 10 reps (5 per leg)
- Banded booty kickback (use a booty band around legs), 20 reps per side
Circuit 3:
- Leg extensions on machine 12 reps per leg
- Plie squat jumps, 15 reps
- Weighted squats with shoulder press, 12 reps
ABS:
- 40 straight leg butterfly crunches
- 20 oblique crunches per side
- 30 second superman holds
SATURDAY: 45-60 minutes cardio of your choice, or take your favorite exercise class.
SUNDAY: REST DAY! Or take a light walk or easy restorative yoga class.
Happy sweating!!
xo,
Bes
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