Leggings: Alo Airbrush High Waist Leggings {coral version here, crops here} | Tank: Palms Crop Tank, c/o Spiritual Gangster | Bra: Alo Lush Strappy Back Sports Bra | Shoes: Nike Free Running Shoes | Earrings: Nadri Feather Ear Crawlers  | Watch: Polar A360 {with polar strap}| Rings: David Yurman Albion Petite Ring, & David Yurman Wheaton Ring 

I’ve been into the whole crop top thing lately {if you can’t tell}, and this spiritual gangster tank has now become part of the collection! It’s got the cutest little palm print in the graphic letters! You can blame one of my best friends, Maddie, for my new crop top obsession.  If you follow me on Snapchat {a_southerndrawl}, you may have seen that my friends and I were all together for a girls trip in Chicago last week…you ALSO may have heard us make fun of Maddie for crop tops, because that’s the only thing she ever wears {no really — I honestly was surprised that her wedding dress wasn’t a last minute crop top set}.

But, who’s laughing now? Because, I’m stealing her go-to look and rocking this spiritual gangster tank.  Hey, if you were to see her hot bod, you’d understand why she always wears crop tops too {I mean, I would too if I were that ripped on a chicken fingers and quesadilla diet}.

Sadly, not everyone can be blessed with amazing genes like my friend, and some of us have to work really hard at the gym in order to wear those crop tanks {cough, cough, that’s me}. I think I’ll be adding in an extra HIIT every day to make up for the last 3 weeks of traveling {aka eating} haha.  I’m finally home for the next month, and y’all know that I love having a routine schedule. I’m thinking of doing a post explaining how to stay {relatively} on track  with your fitness schedule while traveling.  What do y’all think about that topic?

Let me know your thoughts in the comments below! Here’s this week’s workout routine!

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

• Single Leg Weighted Squats {sit down on bench, then back up} : 8 reps each leg, 4 sets
• Walking Lunges: 30 reps, 4 sets
• Single Leg Deadlift with Smith Machine: 8 reps each leg, 4 sets

*after completed a set of each exercise, do 10 burpees and then 10 jump squats*

• Deficit Goblet Squats {use 2 steps, it allows you to squat lower}: 12 reps, 4 sets
• Deficit Deadlifts with EZ Barbell {use 1 step, it allows you to get a deeper stretch}: 12 reps each leg, 4 sets
• Pistols on TRX Strap: 12 reps each leg, 4 sets

*after each set, sprint on the stairmaster for 2 full minutes*

• Jump Lunges: 12 reps each leg, 4 sets
• Front Squats {with either bar in front, or dumbbells resting on shoulders}: 12 reps, 4 sets
• Weighted Step-Ups: 12 reps each leg, 4 sets

*after each set, do 10 burpees and then 10 jump squats*

Tuesday: Shoulders, Chest, Back & Biceps + HIIT

*Superset these!*

• Shoulder Press with Dumbbells: 8 reps, 3 sets
• Lay Down Push-Ups: 15 reps, 3 sets
• Lat Pulldowns: 12 reps, 3 sets 

• Alternating Lateral Raises: 8 reps each arm, 3 sets
• Chest Press: 8 reps, 3 sets
• Pull-Ups {I like using the elastic band to help!}: 8 reps, 3 sets

• Front Shoulder Raise with EZ Barbell {grip faces up! targets biceps too}: 10 reps, 3 sets
• Chest Fly: 8 reps, 3 sets
• Bent Over Row: 8 reps, 3 sets

• Hammer Bicep Curls: 15 reps, 5 sets
• Preacher Curls: 15 reps, 5 sets

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

Thursday: Shoulders, Chest, & Back + Low Intensity Cardio

*Superset these!*

• Lateral Raises: 10 reps, 3 sets
• Decline Push-Ups: 15 reps, 3 sets
• Single Arm Cable Row: 8 reps each arm, 3 sets

• Face Pulls: 10 reps, 3 sets
• Incline Chest Press: 8 reps, 3 sets
• Bent Over Barbell Row: 8 reps, 3 sets {hold after each rep}

• Upright Row: 8 rep, 3 sets
• Pull-Ups {assisted or unassisted}: until failure, 3 sets
• Svend Press: 10 reps, 3 sets

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

• Alternating Leg Extensions: 10 reps each leg, 4 sets
• Hamstring Curls: 12 reps, 4 sets
• Adductor/Abductor Machine: 20 reps, 4 sets {for each machine}

*sprint on treadmill for 0.25 mile after each set*

• Sumo Squats: 8 reps, 4 sets
• Barbell deadlift: 8 reps {heavy}, 4 sets
• Alternating Jump Lunges: 30 reps, 4 sets

*sprint on stairmaster for 2 full minutes*

• Barbell Thrusts on Bench: 12 reps, 4 sets
• Deadlift on Cable Machine with V Bar Attachment: 12 reps, 4 sets
• Front Squats with EZ Barbell: 12 reps, 4 sets

*Make sure to add your favorite ab routine at the end!*

Saturday: Triceps & Shoulders, Chest, & Back + HIIT

• Dumbbell Shrugs: 15 reps, 3 sets
• Push-Ups into Superman: 15 reps of each, 3 sets
• Single Alternating Lat Pulldowns: 8 reps each, 3 sets

• Shoulder Press with Cable Machine: 10 reps, 3 sets
• Push-Up into Plank: 15 reps then plank for 30 secons, 3 sets
• Pull-Ups: 10 reps, 3 sets

• Seated Shoulder Press {with dumbbells}: 10 reps, 3 sets
• Chest Press: 8 reps, 3 sets
• Alternating Lateral Raise Using Cable: 10 reps each side, 3 sets

• Tricep Cable Pushdowns: 12 reps, 3 sets
• Tricep Dips: 10 normal reps, 10 slow reps, 10 pulses, 3 sets
• Tricep Kickbacks: 10 reps each arm, 3 sets

Sunday: Rest Day

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Breakfast Meal of the Week: Protein Pancakes: 1 scoop vanilla protein whey, vanilla extract to taste, 1/2 cup of egg whites, 1 large egg, cinnamon to taste, and add unsweetened vanilla almond milk until consistency is right.  Drizzle with local honey or agave syrup.

Lunch Meal of the Week: Chicken Cobb Salad with Tzatziki Ranch Dressing

Dinner Meal of the Week: Shrimp & Chicken Paella with Brown Rice and Tomato Paste Base w/ Smoked Paprika