Bra: Alo Yoga ‘Lush’ Strappy Back Sports Bra | Leggings: Alo Yoga ‘Edge’ Capris | Shoes: Nike Juvenate Sneaker | Earrings: Nadri Stud Earrings | Watch: Polar A360 {with polar strap}| Rings: David Yurman Albion Petite Ring, & David Yurman Wheaton Ring

Happy Monday everyone! How fab is this activewear outfit in these mesh capri leggings?! They’re amazing and come in other colors! Anyways, I hope you’re ready to kick off the week with some serious glute exercises, because the Fourth of July is SO soon! That means bikinis, cocktails {hellllo low calorie sangrias}, and great company.

I’ll be heading to the lake this weekend with Andrew and a few of our friends, so I’m going to really try to kill it at the gym this week…maybe throw in some extra cardio if I’m feeling adventurous.  It’s definitely easy to do in these mesh capri leggings and strappy back sports bra!

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

• Barbell Squats {using squat rack}: 12 reps, 6 sets
• Dumbbell Deadlifts: 12 reps, 6 sets
• Goblet Squats: 12 reps, 6 sets

*sprint on stairmaster for 2 minutes after each set*

• Barbell Thrusts: 15 reps, 15 pulses, 6 sets
• Good Mornings: 12 reps, 6 sets
• Reverse Squat Machine: 12 reps, 6 sets

*sprint on treadmill for 0.25 mile after each set*

• End with weighted walking lunges around the track!

Tuesday: Shoulders + HIIT

• Lateral Raises with Cable: 12 reps each arm, 4 sets
• Push Press: 12 reps, 4 sets
• Upright Rows: 12 reps, 4 sets
• Alternating Seated Shoulder Press: 12 reps each arm, 4 sets
• Front Raises: 15 reps, 4 sets
• Alternating Rear Delt Pulls: 12 reps each arm, 4 sets

Wednesday: Take a Full Body Class like TRX, typically focuses on core & glutes

Thursday: Chest & Triceps + Low Intensity Cardio

• Bench Presses with EZ Barbell: 28 method, 3 sets
• Skull Crushers with EZ Barbell: 28 method, 3 sets

• Push-Ups with Clap in Between: 10 reps, 3 sets
• Tricep Dips: 10 normal reps, 10 pulses, 3 sets

• Chest Cable Fly: 10 reps each arm, 10 reps both arms, 3 sets
• Tricep Pushdowns: 15 reps, 3 sets

• Cable Crossovers: 10 reps, 3 sets
• Single Arm Tricep Pulls: 12 reps each arm, 3 sets

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

• Curtsy Lunges on Smith Machine {use step and have the bar going perpendicular, resting on one shoulder}: 12 reps each leg, 4 sets
• Sumo Deadlifts: 12 reps, 4 sets

*sprint on treadmill for 0.25 mile after each set*

• Bulgarian Split Lunges on Bosu using Smith Machine: 15 reps each leg, 4 sets
• Front Squats with EZ Barbell: 15 full reps {full range}, 4 sets

*sprint on treadmill for 0.25 mile after each set*

• Adductor/Abductor Machine: 10 reps, 10 pulses, 4 sets (per machine)
• Cable Kickbacks: 15 reps each leg, 4 sets

Saturday: Back & Biceps + HIIT

• V Bar Pulldowns: 10 reps, 10 pulss, 3 sets
• Preacher Curls: 8 rep hold each arm, 3 sets

• Bent Over Rows: 10 reps, 3 sets
• Cable Hammer Curls: 21 method, 3 sets

• Single Arm Rows: 8 reps each arm, 3 sets
• EZ Barbell Curls: 21 method, 3 sets

• Hyperextensions: 12 reps, 3 sets
• Isometric Bicep Curls: 12 reps each arm, 3 sets

Sunday: Rest Day

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Breakfast Meal of the Week: Veggie Egg White Omelet {or you can add ground chicken to the omelet!}

Lunch Meal of the Week: Pulled Teriyaki Chicken Salad {crockpot teriyaki chicken!}

Dinner Meal of the Week: Citrus Chicken Stir Fry