[thefeedproducts style=’four’]

These white Nike sneakers have been my favorite lately! They spice up any workout outfit.  Speaking of spicing up some activewear, how awesome is this tie dye workout tank? It’s mesh in the back, so it keeps you cool while you’re getting your heart rate up.

I’ve been receiving some questions about my workouts that I’ve been posting lately.  So, I wanted to go ahead and answer them here, in case anyone else had similar questions.

The first question I’ve received relates to the amount of weight I use.  It honestly is up to you — not too heavy to injure yourself, but heavy enough to be challenging.  My leg weight constantly changes depending on what kind of exercises I’m doing / if I’m doing heavier weight with lower reps or lighter weight with higher reps.

Another question I had received regarded how long my workouts typically last.  I usually workout for an hour and fifteen minutes to an hour and thirty.  I’ll do my cardio first, because I’ve found that it pumps me up to complete the rest of my workout rather than finishing with it.  I typically just listen to my body. If my body isn’t feeling all five sets, I’ll go ahead and do three — thus, making the overall workout shorter.  You just have to feel it out, be challenged, but not over-exert yourself.

Lastly, I’ve been asked about what type of supplements I take {since some of you saw on my Snapchat sipping on something}.  I usually only take pre-workout if I really realllly need it.  I try to avoid it if I can, but sometimes if I’m not feeling up for a leg day, I’ll take it to give me a boost of energy.  The pre-workout I occasionally use does not contain creatine.  I just hate the way creatine makes me feel and the bloating is no bueno for me {although it goes away in a few hours}.  One thing that I do routinely drink is female BCAA’s during/after every workout.  I do not take any fat burners {stimulant or non-stimulant}, and I do not take CLA, but try to get it from natural sources, aka red meat.  One more thing: I sometimes will have a scoop of vanilla protein powder + almond milk if I can’t get to any protein after my workout.

If you have any other questions, feel free to comment below or email me at asoutherndrawlblog@gmail.com!

Here are my workouts for the week — enjoy!

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

• Weighted Step Ups on Smith Machine {I typically use a bench to step on}: 15 reps each leg, 5 sets
• Bulgarian Split Lunges on Smith Machine {use bench to rest leg on}: 15 reps each leg, 5 sets
• Weighted Standing Kickback {with cable}: 15 reps each leg, 4 sets
• Barbell Squat: 12 reps, 5 sets
• Single Leg Press: 15 reps each leg, 3 sets
• Leg Extensions: 28 method, 3 sets
• Barbell Hip Thrusts {lying down on bench — heavy}: 20 reps, 4 sets
• Good Mornings: 12 reps, 4 sets
• Standing Calf Raise: 20 reps, 3 sets

Tuesday: Shoulders & Abs + HIIT

• Alternating Cable Shoulder Press: 12 reps each side, 3 sets
• Alternating Front Raises with Dumbbells: 15 reps each arm, 5 sets
• Single cable lateral arm raises: 15 reps each side, 5 sets
• Band Pull-Apart: 15 reps, 5 sets
• Car Drivers: 15 reps, 3 sets
• Barbell shoulder press: until failure, 3 sets

*Add your favorite routine for ABS! I’m really into doing crunches on the decline bench with a weight plate lately!

Wednesday: TRX Class {I typically ask to have the last 30 minutes focus on glutes}

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

*Superset these!*

• Assisted Pull-Up: until failure, 3 sets
• Static Hold Bicep Curl: 15 reps each arm, 3 sets
• Barbell Shrug: 15 reps, 4 sets
• Preacher Curl: 15 reps, 4 sets
• Kettlebell Sumo High Pull: 15 reps, 4 sets
• Drag Curls: 12 reps, 4 sets
• Cable Incline Pushdown: 15 reps, 3 sets
• Hammer Curls on Cable Using Rope: 15 reps each, 3 sets
• Single Arm Row on cable machine {with high pulley}: 12 reps each, 5 sets

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

*I decided to do more plyo today! Superset these*

{Warm Up Weightless Regular Squats: 15 reps, 4 sets}

• Weighted Sumo Squats with Dumbbell: 15 reps normal with 15 pulses, 4 sets
• Regular Lunge with Dumbbells: 10 reps each leg, 4 sets
• Jump Alternating Lunges:  15 reps each leg, 5 sets
• Jump Squats:  20 reps, 5 sets
• Burpees: 15 reps, 5 sets
• Glute Bridges (tuck booty in!): 30 reps, 5 sets
• Fire Hydrant Raise with Infinity Resistance Band around Thighs: 15 reps each side, 3 sets
• Box Jumps: 10 reps, 3 sets
• Make sure to add your favorite ab routine at the end!

Saturday: Chest & Triceps + HIIT

• Dumbbell Bench Press: 10 normal reps, 10 right, 10 left, 3 sets
• Skull Crushers using Dumbbell: 15 reps, 3 sets
• Low Cable Crossover: 15 reps, 5 sets
• Tricep Pushdowns using Cable Rope: 15 reps, 5 sets
• Single Arm Dumbbell Chest Fly: 15 reps each arm, 3 sets
• Tricep Dips on Bench: 15 reps normal, 15 pulses, 3 sets
• Incline Cable Fly: 12 reps, 5 sets
• Straight bar push-downs: 10 reps normal, 10 reps halfway, 5 sets
• Push-Ups: until failure, 3 sets

Sunday: Rest Day

P.S. Here are some great items that I love to use while working out!

Weighted Jump Rope

Medicine Ball

Polar HR Watch

Elastic Resistance Bands

Foam Roller

Free Weights

Kettlebells

Water Bottle

Yoga Mat

Exercise Ball