Weekly Workout Schedule + Lux Floral High Rise Leggings

Leggings: Beyond Yoga Lux Floral High-Rise Full-Length Leggings // Sports Bra: Beyond Yoga Frill Seeker Sports Bra // Sneakers: Nike Run Swift Lightweight Running Shoe

Hola chicas!! I hope y’all have had a great weekend!  I’ve been in Chapel Hill celebrating one of my best friend’s weddings!  I’ve got some great workouts for ya this week.  I love the circuit style workouts because they’re embedded with cardio so that heart rate gets up and you burn a ton of calories in a shorter amount of time.  That kind of intensity is how you can stay lean while still enjoying your life since you’re also building up those muscles.  And the more muscle you have, the more calories you burn at rest.  Yup! By doing nothing but existing, your body will burn more calories with more muscle.  So that’s why you see plenty of those on my weekly schedules.  I know everyone’s goals are different, so soon I’ll be offering a way to help you with YOURS. Like, really soon y’all.  Stay tuned and be sure you’re subscribed to my email list to be the first to know!

Weekly Workout Schedule

Monday:

Full Body Workout: 3 sets of each!

• Jumping Jacks: 1 minute
• Pushups: 10-15 reps
• Pendulum lunges: 20/side
• RDL w/ Upright Row: 20 reps
• Row in Lunge: 20/side
• Squat w/ alternating side leg extension: 20 reps
• Hammer curls to Shoulder press: 20 reps
• Up/Down planks: 20 reps
• Plank Jacks: 1 minute
• Bicycle Abs: 40 reps

Tuesday: 30-45 minutes Cardio of your choice! Throw in a couple sprints at the end to get your heart rate up a little more before you cool down 🙂

Wednesday: Abs & Booty

Complete each group 3 times before moving to the next group!

Group 1:

• Plank w/ alternating leg kickback 20/side
• Heel lifts (on hands & knees) 20/side
• Straight leg kickbacks (on hands & knees) 20/side

Group 2:

• Bicycle crunches 40 reps
• Spider planks 40 reps
• Straight leg crunches 20 reps

Group 3:

• Crunch to glute hip bridge 20 reps
• Mountain climbers 40 reps
• V-sits 20 reps

Thursday: 3-4 mile run or walk OR 20 minute walk plus HIIT: 30 seconds sprint, 30 seconds rest, repeat 10-15x or as many times as you can!

Friday:

LEGS & PLYOMETRICS: Complete each group 3-4x through.

Group 1:

• Plie Squats- 15 reps
• Plie Squat Jumps- 10 reps
• Back Lunge with Knee Lifts- 16 reps/side

Group 2:

• Pendulum lunges- 12/side
• Jump lunges- 16 reps
• Squats- 20 reps

Throw in this workout for some extra legs & booty work!!!

Saturday: 45-60 minutes of Cardio! These are usually my days for a longer run!

Sunday: Active rest day…walk or yoga!!

xo,

Bess