Weekly Workouts

Gooooooood morning from France!! And happy Monday!! I’m currently in Paris and about to leave for Burgundy where we are staying a couple days in wine country with a chef and wine tastings! Not a bad week! I’m hosting a trip out here with 12 other women and 1 man (what a good husband) and we are eating and drinking our way through this beautiful country!

We are about to head out and I’m keeping my fingers crossed that I can hop on some sort of single out in the middle of the country for this weeks posts. But before I go, I just want to send you a few words of motivation!!

1. You are a badass.
2. You deserve happiness.
3. And you should prove that to yourself day after day.

Go kick some ass in the gym this week. Create delicious and healthy meals for yourself. And take care of the body that continues to take care of you day after day. Go kick some ass in this world today!

Sunday – Lower Body Workout – video coming to instagram soon!

14-12-10-8-6

• Step Down Pistols
• Glute Bridge (increasing weight each time)
• Cable Kickbacks (increasing weight each time)
• Dumbbell Sumo Squats (increasing weight each time)
• Weighted Frog Pumps (increasing weight each time)

Monday – Cardio Workout – see video here

Treadmill – 6 rounds of:

• 30 sec sprint – 1 min jog

Stairmaster – 5 rounds of:

• 30 sec slow walk
• 30 sec kickbacks
• 30 sec squat jumps
• 30 sec quick pace

Jumping Rope – 5 rounds of 30 sec on 30 sec rest:

• On – double unders
• Rest – Single unders

Tuesday – Upper Body Workout – see video here

3 rounds of:

• 12 Seated Cable Row
• 10 Incline Hammer curl to Wide Bicep Curl
• 14 Alt Round Up Kick Sits

3 rounds of:

• 12 Lat Pull Downs
• 10 Incline Bench Curl into Row
• 10 Plank to Elbow Plank Sequence

3 rounds of:

• 10 Assisted Wide Grip Pull Ups
• 12 Tricep Push Downs
• Bosu Ball Battle Rope Sequence (80 Total Alt Waves into 20 Total Rope Slams)

Wednesday – Rest Day

Thursday – Lower Body Workout – video coming to instagram soon!

3 rounds of:

• 8 Single Leg Barbell Deadlifts (each side)
• 20 Frog pumps
• 30 Total Side to Side Bounds

3 rounds of:

• 10 Banded Hip Thrusts (1 sec pause at top, reset each rep, increase weight each round)
• 20 Feet Elevated Glute Bridges
• 20 Running Man Lateral Jumps (4 running man into 1 lateral jump)

3 rounds of:

• 8 Slow Step Downs (each side)
• 12 Weighted Lateral Leg Raise
• 15 Lateral Curtsy Lunge to Knee Drive (each side)

Friday – Yoga Sculpt Class at CorePower Yoga

Saturday – Rest day/Travel to Paris

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