[thefeedproducts style=’four’]

Happy Monday! I’ve fallen in love with these patterned airbrushed leggings and mesh workout tank.  I tend to stick with black leggings, so I always get excited when I see {black} patterned ones.  Plus, these Nike juvenate sneakers are so comfortable and come in multiple different & fun colors!

Anyways, I told y’all that I’ll be sharing my workout routine every Monday! You can check out last week’s over here.  Try kicking off your week with a killer leg workout today {seen below!}.

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

• Pulsing Front Squats (w/ heavy dumbbell): 20 reps, 5 sets
• Lunge Pulses (w/ heavy dumbbbells): 20 pulses each leg, 5 sets
• Single leg, leg extensions: 15 reps each leg, 5 sets
• Weighted Curtsy Lunge into Squat: 15 reps each leg, 4 sets
• Pull Through with Rope Attached to Cable: 20 reps, 5 sets
• Kickbacks (with cable & ankle strap): 15 reps each leg, 5 sets
• Adductor/Abductor (with cable & ankle strap, lighter weight w/ more reps): 30 reps, 4 sets (for each exercise)
• Kneeling Barbell Thrusts: 20 reps, 4 sets

Tuesday: Shoulders & Abs + HIIT

• Lateral raises with a twist: 15 reps each arm, 4 sets
• Alternating front raises with a twist: 15 reps each, 4 sets
• Angled lateral arm raises using cable: 15 reps, 4 sets
• Single arm arnold press: 12 reps each arm, 4 sets
• Shoulder press, using barbell: 10 reps, 5 sets
• Cable rear delt flyes: 20 reps, 4 sets
• Car drivers, holding weight plate: 30 reps, 3 sets

Don’t forget to add a few exercises for your ABS! i.e. bicycle crunch, regular crunch, crunch using cable & rope, v-ups, russian twists, etc.

Wednesday: TRX Class or Another Full Body Workout

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

*Superset these!*

• Medium Grip Pulldowns: 28 method, 3 sets
• Barbell Bicep Curls: 28 method, 3 sets
• Rep Hold Seated Rows: 10 reps (hold for 10, 9, 8…), 5 sets
• 5-Count Concentration Curls: 8 reps, 5 sets
• 1 Arm Cable Rows (while squatting): 15 reps each side, 4 sets
• Cable Hammer Curls: 15 reps, 4 sets
• Underhand Close Grip Cable Pulldowns: 15 reps (fast coming down, slow going up), 5 sets
• Outer Bicep Curls, Normal Dumbell Curls, Hammer Curls: 5 of each (15 total), 5 sets
• End with Pull-ups (until failure)

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

• Good Mornings: 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
• Pulsing Lunges: 30 reps, 5 sets
• Step Downs on the Pull-Up/Tricep Machine: 20 reps each leg, 4 sets
• Deadlift using Cable: 15 reps, 3 sets
• + ABS!

Saturday: Chest & Triceps + HIIT

*Superset these!*

• Push-Ups: 15 reps, 5 sets
• Body-Ups: 15 reps, 5 sets
• Pull apart a resistance band: 20 reps, 5 sets
• Single arm tricep pushdown: 12 reps, 5 sets
• Flat dumbbell chest press: Complete 50 reps in 4 minutes
• Tricep dumbbell kickback: 15 reps, 5 sets
• Dumbbell fly to chest press: 12 total (24 each), 5 sets
• Low high chest fly: 15 reps, 4 sets
• Tricep V-Bar attachment: 15 reps, 4 sets
• Chest press machine: 12 reps, 4 sets
• Tricep dips (on free standing bars, or machine, not bench): 12 reps, 4 sets

Sunday: Rest Day

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Breakfast Meal of the Week: 1 scrambled egg with extra egg whites + veggies {onions, bell peppers, tomatoes} + 1 slice of Ezekiel bread

Lunch Meal of the Week: Turkey Bacon BLT in a whole wheat tortilla {or on whole wheat bread} — load up on veggies in the wrap!

Dinner Meal of the Week: Taco Salad: use lean ground beef OR ground turkey cooked with taco seasoning, lettuce, red onions, diced avocado, shredded cheese, greek yogurt, balsamic vinaigrette, fresh cilantro, fresh salsa or dicd tomatoes/jalapeño.