[thefeedproducts style=’four’]

I firmly believe that some spiffy shoes can really motivate you to hit the gym if you’ve been feeling like you’re in a rut.  There’s nothing like a fresh new pair of kicks, and these metallic sneakers are no exception.  It’s been so strangely warm outside lately, so I love throwing on this hoodie when I’m heading to the gym or if Andrew and I decide to be active outdoors.  Lastly, these leggings have become a new favorite of mine because they fit like a second skin! They have a glossy, yet gritty, sheen to it, making them different than your standard black leggings {they’re also high waisted — which have been the only kind of leggings I’ve been wearing lately!}.  I LOVE working out in them!

Enough about workout clothes — let’s get to the good stuff, shall we? I continuously receive questions about my workout routine, and as many of you know, I share frequent snaps of my gym-scapades on my Snapchat {@a_southerndrawl}.  There’s something so exhilarating about a good workout.  I love coming up with new exercises to work out different muscle groups, as well as meal planning.  I can get so creative with both my exercises and meals!

Since I received such great feedback from this post, I’ve decided to start a weekly fitness series.  I’ll be sharing some of my favorite activewear outfits, as well as my full workout routine for the week — plus, a couple meals that I plan to prepare — every Monday.  Swing by here on Mondays to see it all and to start your week off strong!  You can read about this week’s workouts below! {My days sometimes change, but muscle groups remain the same, unless otherwise listed}.

Monday: Legs {Quads, Hamstrings, Glutes, Calves} + HIIT

• Paused Front Squats (on smith machine): 12 reps, 5 sets
• Lunge Pulses (on smith machine): 12 pulses each leg, 4 sets
• Single leg, leg extensions: 12 reps each leg, 3 sets
• Both legs, leg extensions: 3 sets of 28 method
• Hamstring curls: 15 reps, 5 sets
• Single leg, leg press: 12 reps each leg, 4 sets
• Kickbacks (my fave) using cable: 15 reps each leg, 5 sets
• Adductor/Abductor (high rep for both): 30 reps, 4 sets (for each exercise)
• Weighted step-ups (either on bench or box): 12 reps on each leg, 5 sets

Tuesday: Shoulders & Abs + HIIT

• Static hold dumbbell press: 8 reps on each arm, 5 sets
• Straight raises on incline bench: 15 reps, 5 sets
• Single cable lateral arm raises: 15 reps each side, 5 sets
• Car drivers (with weight plate): 15 reps, 5 sets
• Upright cable row: 15 reps, 5 sets
• Single dumbbell raise (I use weight plate): 15 reps, 5 sets
• Leverage shoulder press: 15 reps, 4 sets
• Cable rope crunches: 15 reps, 4 sets
• Spider plank: 40 total (20 each leg), 4 sets
• Oblique twists with cable: 15 reps each side, 4 sets
• Side crunch w/ dumbell: 15 on each side, 4 sets
• Leg raises: 30 reps, 4 sets
• 90 degree med ball crunch: 30 total, 4 sets

Wednesday: TRX Class

Thursday: Biceps & Back + Low Intensity Cardio {Fat-Burning}

*Superset these!*

• Dumbell shrugs: 15 reps, 5 sets
• Inclined bicep curl (complete each arm separately): 15 reps each arm, 5 sets
• Rope pull: 15 reps, 4 sets
• Barbell bicep curl: 28 method, 4 sets
• Incline row: 15 reps, 5 sets
• Outer bicep curls, normal curls, hammer curls (use light weight due to fatigue): 10 reps of each (30 total), 5 sets
• Single arm cable row: 15 reps each arm, 5 sets
• Single arm preacher curl: 15 reps each arm, 5 sets
• Hyperextensions: 15 reps, 3 sets

Friday: Legs {Mostly Glutes} & Abs + HIIT ….OR optional rest day

• Weighted ‘Fire Hydrant’: 15 reps each leg, 5 sets
• Pull Through (using rope & cable in between the legs, i.e. here):  10 reps heavy, 5 sets
• Glute Bridges on Bench (heavy weight): 15 reps, 3 sets
• Kneeling Barbell Thrusts (tuck booty in!): 12 reps, 5 sets
• Narrow Squats on Smith Machine: 10 reps x 6 sets — on breaks, do 12 jump squats holding a medicine ball
• Curtsy Lunge: 15 on each side, 3 sets
• Make sure to add your favorite ab routine at the end!

Saturday: Chest & Triceps + HIIT

*Superset these!*

• Incline barbell bench press: 15 reps, 4 sets
• Bench dips: 20 reps, 4 sets
• Flat barbell bench press: 15 reps, 5 sets
• Lying close-grip barbell triceps extension: 15 reps, 5 sets
• Dumbbell chest fly: 15 reps, 5 sets
• Straight bar push-downs: 10 reps normal, 10 reps halfway, 5 sets
• Push-ups: 20 push-ups, 4 sets
• Cable rope overhead triceps extension: 15 reps, 4 sets
• Cable chest fly: 15 reps, 5 sets
• Skull crushers standing using weight plate: 15 reps, 5 sets

Sunday: Rest Day

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Breakfast Meal of the Week: 1 scrambled egg with extra egg whites + 1 slice of Ezekiel bread

Lunch Meal of the Week: sliced deli chicken, 2 slices of turkey bacon, fresh spinach, sliced cherry tomatoes, red onions, and sriracha mustard on 1 whole wheat tortilla

Dinner Meal of the Week: honey mustard chicken chopped salad seen in the picture below — my recipe for this meal can be seen over here!