Shorts: Nike Pro 3″ Compression Shorts | Pullover: Nike Dry Element Long Sleeve Running Top | Bra: Nike Pro Indy Sports Bra, c/o Nike | Shoes: Nike Free RN Flyknit Running Shoes | Sunglasses: Ray Ban Aviators | Earrings: Nadri Ear Crawlers | Watch: Polar A360 {with polar strap}| Rings: David Yurman Albion Petite Ring, & David Yurman Wheaton Ring

I can’t believe we’re already in the month of July! Even though it’s July 4th, I still have a fabulous weekly workout routine for y’all! As summer continues, the weather keeps getting hotter and more humid, and these Nike compression shorts save my booty when I’m working out!

These Nike compression shorts are great for wearing on runs, as well as wearing in the gym while lifting {or doing cardio}.  They’re tight enough so that you feel ‘tucked’ in yet comfortable enough to be working out in.  Plus, they’re short and perfect for this hot weather! I tend to personally stick with their darker colors {and possibly the neon banded ones}, just because I sweat a lot and sometimes get nervous with the crotch sweat marks.

My collection of these sports bras has also been growing, because they come in the cutest color combos ever! I also love that it has a v-neck in the front, which is typically different for workout sports bras.

I hope y’all are having an amazing Fourth of July weekend and here is my workout routine and main meal prep for this week!

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

• Barbell Squats: 8 reps, 6 sets
• Barbell Lunges: 8 reps each leg, 6 sets
• Sumo Squats {use light weight for more reps}: 28 method, 6 sets

*do 15 burpees after each set*

• Hamstring Curls: 12 reps both legs, 12 reps each leg, 4 sets
• Leg Extensions: 28 method, 4 sets
• Curtsy Lunges on Smith Machine using Step: 12 reps each side, 4 sets

*do 15 burpees after each set*

• End with 100 body weight squats {full range}!

Tuesday: Shoulders + HIIT

• Seated Alternating Front Raises: 12 reps each arm, 4 sets
• Alternating Seated Dumbell Shoulder Press: 12 reps each arm, 4 sets
• Upright Rows using Cable: 12 reps, 4 sets
• Lateral Raises: 12 reps, 4 sets
• Cable Rear Delt Pulls: 15 reps, 4 sets
• Front Raise Hold: 20 seconds, 4 sets

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

Thursday: Chest & Triceps + Low Intensity Cardio

• Chest Flyes with Dumbbell: 12 reps, 3 sets
• Tricep Pulldowns with Rope: 28 method, 3 sets

• Push-Ups: 20 reps, 3 sets
• Tricep Kickbacks: 12 reps each arm, 3 sets

• Incline Chest Press: 12 reps, 3 sets
• Tricep Pushdowns: 10 normal reps, 10 halfway pulses, 3 sets

• Max Effort Flat Bench Chest Press: 10 reps for first set, then 5 reps for second set, then 3 reps for third set
• Tricep Skullcrushers laying on ground/flat bench: 12 reps, 3 sets

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

• EZ Barbell Bench Thrusts: 10 normal reps, 10 pulses, 5 slow reps with a 5 second squeeze at the top, 4 sets
• EZ Barbell Front Squats {full range! get low!}: 12 reps, 4 sets

*do 40 mountain climbers after each set*

• Kickbacks Using Hamstring Cable Machine: 15 reps each leg, 4 sets
• Abductors Using Hamstring Cable Machine: 15 reps each leg, 4 sets

*do 40 mountain climbers after each set*

• Walking Lunges: 30 total reps, 3 sets
• Reverse Squat Machine: 12 reps, 5 pulses, 3 sets

Saturday: Back & Biceps + HIIT

• Conventional Deadlifts: 12 reps, 3 sets
• Isometric Bicep Curls: 15 reps each arm, 3 sets

• EZ Barbell Pullovers: 12 reps, 3 sets
• EZ Barbell Curls: 21 method, 3 sets

• V-Bar Seated Cable Rows: 8 rep hold, 3 sets
• Underhand Grip Lat Pulldown: 8 reps, 3 sets
• Preacher Curls: 12 reps each arm, 3 sets

• One Arm Pulldown: 8 reps each arm, 3 sets
• Hyperextensions: 15 reps, 3 sets

Sunday: Rest Day {or you can do cardio if you’re feeling frisky!}

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Breakfast Meal of the Week: Egg White Muffins with Broccolini and Ground Chicken

Lunch Meal of the Week: Tuna Salad with Greek Yogurt and Hot & Sweet Mustard {add dried cranberries and slivered almonds too!}

Dinner Meal of the Week: Chicken Meatloaf {using instant oatmeal, italian seasoning, feta, and top with some marinara!}