Weekly Workouts

Share on twitter
Share on facebook
Share on google
Share on pinterest
Share on tumblr
Share on email
Share on print

Happy Monday out there!! I hope you had a fun weekend that felt productive and helped set you up for a great week ahead! Mine was filled with work, hard workouts, bike rides, and just a tad too much sugar. But now I’m ready for a busy week, prepping all my work ahead of time since I have an upcoming vacation where I’m hoping to fully relax and turn off!

If you look through all my workouts from last week, you’re going to see all types of equipment. And something I noticed after I took a poll on instagram stories – a lot of you workout on your own. And whether that’s in a home gym or you just workout by yourself in a globo style gym, it can sometimes be hard to find the right equipment. For example, I absolutely love doing cable kickbacks and abductions, but my gym has the crappiest strap on earth for them. So…I bought my own! And I bring it with me to the gym every day! And that’s what I’ve done for years now. I always bring my jump rope, ankle cable strap, and loop bands. These simple and packable pieces of equipment (also very affordable!) make my workouts more effective, and I never have the excuse that my gym doesn’t have the equipment. Obviously you can’t bring everything you would need into a globo gym, but these pieces below can help create awesome workouts at home or at a gym. Sure, it may look odd carrying in your own TRX equipment, but it’s YOUR workout – make sure it’s an awesome one. Every day! These are all pieces of equipment I’ve been using in my own workouts lately, all under $50, and all incredibly helpful with creating tough workouts for yourself. Hopefully some of these pieces will help you challenge yourself in new ways!

Sunday – Boxing Class at Fly Kickbox through Class Pass

Monday – Lower Body Workout

4 rounds of:

  • 20 Alternating Elevated Cutsy Lunges
  • 8 Skater Squats (each side)
  • 20 Alternating Double Kettlebell Cossack Squats

4 rounds of:

  • 10 Single Leg Good Morning with Plate on Back (other leg on bench – each side)
  • 10 Single Leg KB Deadlift (other leg on bench – each side)
  • 10 Bodyweight Jumping Bulgarian Split Squats (each side)

Tuesday – Cable Upper Body Workout – video coming to instagram soon

3 rounds of:

  • 15 Single Arm Tricep Push Down (each side)
  • 12 Single Arm Cable Curl (each side)
  • 10 Cable Lateral Side Raise (each side)

1 round of:

  • :30 sec Cable Hold (each side)
  • 15 Cable Oblique Twists (each side)
  • 20 Alternating Cable Hyperextensions

3 rounds of:

  • 15 Single Arm Pulldown (each side)
  • 12 Single Arm Seated Press (each side)
  • 10 Lateral Pullovers (each side)

1 round of:

  • :30 sec Cable Hold (each side)
  • 15 Cable Oblique Twists (each side)
  • 20 Alternating Cable Hyperextensions

Wednesday – Rest Day

Thursday – Full Body Workout

5 rounds of:

  • 8 KB Swing Split Snatch to Press (each side)
  • 10 Double KB Swings
  • 8 KB Row – KB Row – Double KB Deadlift
  • 10x 2 Glute Bridge to 1 Single Arm Press (each side)

Friday – Cardio Workout – video coming to instagram soon

5 rounds of (on Stairmaster):

  • 30 sec Banded Lateral Leg Raises – level 4 (right side)
  • 30 sec Banded Lateral Leg Raises – level 4 (left side)
  • 30 sec Banded Steps – level 7
  • 30 sec Banded Wide Leg Steps – level 7
  • 30 sec Banded Jog – level 14

10 rounds of:

  • 30 sec double unders
  • 30 sec rest

Saturday – Glute Workout

3×15 Cable Donkey Kicks (each side)

3×15 Cable Rope Pull Throughs

3×15 Cable Lateral Leg Raises

3 rounds of:

  • 6 Banded Barbell Hip Thrusts (pause at bottom and top)
  • 6 Constant Barbell Hip Thrusts
  • 6 Pulses
  • 6 Sec Hold
  • 20 Banded Hip Abductions with Hips Raised
  • 20 Banded Seated Hip Abductions

3×15 Single Leg KB Deadlift (each side)

3×15 KB Bulgarian Split Squats (each side)

3×15 Single Leg Hip Thrusts (each side)

_____________

PaleOMG Free Travel Workout

On Sale Activewear:

Oiselle Shorts (40% off)

lululemon Tank (20% off)

Sweaty Betty Shorts (40% off)

Zella Wrap Long Sleeve (40% off)

Nike Metcon 4 XD (19% off)

_____________

I may be compensated through affiliate links in this post, but all opinions are my own. This compensation helps with expenses to keep this blog up and running! Thank you for your support with PaleOMG!

Share on twitter
Share on facebook
Share on google
Share on pinterest
Share on tumblr
Share on email
Share on print

Oh, Hi! I’m Juli.

I’m a food hoarder. And a really bad dancer. If you don’t know me well, you will probably not understand my humor. Therefore, I apologize ahead of time. Thanks for listening to my ramblings of my ever-changing life and trusting my kitchen mishaps. Your trust in me is appreciated.

LATEST BOOK

Leave a Comment

Your email address will not be published. Required fields are marked *

DON’T MISS A BITE

Sign up for my PaleOMG newsletter to get recipes,
discounts, and stories straight to your inbox for FREE!

Don't Miss A Bite!

Sign up for my PaleOMG newsletter to get recipes, discounts, and stories straight to your inbox for FREE!