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So today’s post is a little bit different than usual.  I always receive questions about my workout routine, and as many of you already know, I frequently share many exercises on my Snapchat {@a_southerndrawl}.  My routine sometimes changes…for example, lately, I’ve been focusing more on my booty, so I’ve been incorporating more glute exercises throughout the week — but the overall muscle groups stay the same!

I typically start off with 3o minutes of HIIT cardio every day, unless I’m doing low intensity.  I’ll do my HIIT on the treadmill, arc trainer, stairmaster, elliptical, spin bike, OR I’ll create a circuit myself full of mountain climbers, burpees, jump squats, etc.   I try to switch it up so that I don’t get bored.

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

Example Workout:

• Leg Press — 15 wide, 15 normal, 15 narrow, 3 sets
• Bulgarian Split Lunge {alternating with squats w/ smith machine} — 12 left leg, 12 squats, 12 right leg…then 11, 10, 9
• Good Mornings {alternating with split lunges} — 15 good mornings total, 4 sets
• Kneeling Barbell Thrusts — 20 reps, 4 sets
• Adductor — 15 reps, 5 sets {last 2 sets are contracted pulses}
• Abductor — 15 reps, 5 sets {last 2 sets are contracted pulses}
• Single Leg Squat — 15 reps each leg, 3 sets
• Kick Backs using Cable — 10 reps each leg {heavy weight}, 3 sets
• Standing Calf Raises with Kettle Bell — 15 reps, 3 sets
• Weighted Step-Ups {heavy weight} — 12 reps, 3 sets

Tuesday: Shoulders & Abs + HIIT

Example Workout:

• Seated Dumbbell Arnold Press— 15 reps, 3 sets
• Seated Dumbbell Overhead Press— 28 method, 3 sets
• Single Lateral Raises Using Cable — 15 reps each side, 5 sets
• Front Raise with Weight Plate — 15 reps, 5 sets
• Dumbbell Shrugs {heavy weight}— 12 reps, 3 sets
• Upright Cable Row— 15 reps, 4 sets
• Car Drivers — for 2 minutes until failure

• Air Bike: 40 reps total
• Alternate Heel Touches: 30 reps total
• Reverse Curls: 20 reps
• Flutter Kicks: 20 reps
• Plank: 1 minute
• Weighted Side Bends: 15 reps each side
• *Complete 3 sets of abs

Wednesday: I typically do a class, like TRX — something that incorporates the full body.  

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

Example Workout {Superset Biceps/Back}:

• Wide Grip Lateral Pulldown: 15 reps, 4 sets
• Cable Hammer Curls: 15 reps, 4 sets
• One Arm Dumbbell Row: 15 reps, 4 sets
• Alternate Incline Bicep Curl: 15 reps each side, 4 sets
• Bent Over Barbell Row {heavy weight}: 10 reps, 3 sets
• Concentration Curl {heavy weight: 10 reps each side, 3 sets
• Seated Cable Rows: 8 reps, hold for the number of reps your on {i.e. on rep 5, hold for 5 seconds}, 4 sets
• Barbell Curls: 15 reps {fast on the up, slow on the down}, 4 sets
• Chin Up {I use the machine to help me}: 10 reps, 3 sets {you may have to cut down on reps}
• Bicep Curl to Overhead Press: 10 reps, 3 sets

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

Example Workout:

• Weighted Donkey Kicks: 15 reps each leg, 5 sets
• Glute Bridges on Mat: 15 reps, 5 sets
• Glute Bridges on Bench {Heavy Weight}: 15 reps, 3 sets
• Kneeling Barbell Thrusts {Tuck Booty In!!}: 12 reps, 5 sets
• Cable Kickbacks {heavy weight}: 12 reps, 3 sets
• Curtsy Lunge: 15 on each side, 3 sets

My Abs routine is typically spur of the moment! I usually use a weight plate, medicine ball, and my body weight.

Saturday: Chest & Triceps + HIIT

Example Workout {Superset Chest/Triceps}:

• Low Cable Crossover: 15 reps, 3 sets
• Single Arm Tricep Pushdown: 15 reps each arm, 3 sets
• Push-Ups: 15 reps, 4 sets
• Bench Dips: 15 reps, 4 sets
• One Arm Dumbbell Bench Press: 15 reps each arm, 3 sets
• Close Grip Tricep Dumbbell Press: 15 reps, 3 sets
• Dumbbell Chest Fly {Heavy Weight}: 10 reps, 3 sets
• Straight Bar Pushdowns: 10 reps normal, 10 reps halfway on the up, 10 reps halfway on the down, 3 sets
• Svend Press: 15 reps, 3 sets
• Crossbody One Arm Cable Tricep Extension: 15 reps each arm, 3 sets

Sunday: Rest Day

As for nutrition, I typically meal prep for only two or three days worth and then do it again for the following two or three days.  I try to cook the day of whenever possible, because it just tastes better that way.  I typically eat 5-6 meals a day — here’s an example of some of the stuff I eat in a day {it’s always changing though}:

Breakfast: an egg with extra egg whites and 1 slice of ezekiel bread.  I might also drink with that meal a fresh juice that has apple cider vinegar in it.  I actually eat this every day…it’s kind of sad, but I never get sick of it.

Snack 1: dried or fresh fruit + almonds

Lunch: usually some type of healthy carb + protein + veggies {i.e. turkey wrap, leftover protein + quinoa + veggies from the night before, tuna sandwich, etc}.

Snack 2: depending on when I work out, it’s either a protein shake, LaraBar, or veggies + dip, like peanut/almond butter or hummus.  I also love these pre-workout flourless muffins as a snack too!

Dinner: always veggies + meat/fish.  Depending on what I’m eating {if it’s not a salad or something}, I’ll throw in some quinoa.  I typically eat a piece of dark chocolate as my ‘dessert’ afterward.

Snack 3: At night, I’ll have some type of snack, like greek yogurt, a rice cake with banana & PB, or veggies + dip.

I’m always trying to find new recipes and meal/snack ideas to keep me from getting bored of the flavors.  I don’t follow any guidelines or anything, and eating multiple meals a day is now a habit for me.  I don’t have to think “what kind of snack do I eat now?”.  For example, if I know I’m going to work out, I’ll want some protein + carbs for energy beforehand, and after my work out, I’ll want just protein.  Once you understand what your body needs to fuel itself properly, it becomes pretty simple.

I also think the trick to all of this is having balance.  I don’t deprive myself of a glass of wine if I want one, for example.  If I go out to eat and end up eating a lot of carbs — it’s not a big deal, I just cut back on carbs for my upcoming meals.  I also typically have a ‘cheat meal’ {I hate saying those words because this isn’t a diet or anything} on the weekend, because Andrew and I always do some type of date night…that usually involves a hefty meal, and of course, wine.   And, I’m sure you’ve never heard this one before {wink wink}, but moderation is key, which can be really difficult sometimes.  It’s hard to eat in moderation when there’s creme brûlée sitting on the table in front of me.

Anyways, I hope all of that helps!  If you ever have any questions, feel free to shoot me an email at asoutherndrawlblog@gmail.com!