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Weekly Workout Routine: Crop Pullover

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Leggings: Lululemon Align Crop Leggings | Pullover: Lululemon Hill and Valley Mock Neck Pullover | Shoes: Nike Air Presto Sneaker | Sunglasses: Celine  CL41076 | Sports Bra: Lululemon Flow Y Bra | Watch: Polar A360 {with polar strap} | Earrings: Givenchy Pave Stud Earrings

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This crop pullover is so cute to throw on when you’re on the go or heading to and from the gym.  It paired so well with my favorite align crop leggings {in this gorgeous ‘black cherry’ color!}. These crops are also available in pant leggings if you like them a bit longer on you — and all of the colors are so pretty for winter and the holidays.

Side note: I’m wearing this sports bra underneath this crop pullover.  It’s a recent purchase and I’m really digging it.  Super comfortable — simple, because it’s not as strappy, but very cozy.

Also, these kicks have been on repeat lately in every color.  Check out these ones for a fun different color!

Here’s this week’s workout routine:

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

  • Single Leg Deadlifts w/ Kettlebell: 8 reps each leg, 4 sets
  • Jump Lunges: 30 reps, 4 sets
  • Leg Push Press: 10 reps, 4 sets

*after completing a set of each exercise, spring on the treadmill for 1 full minute*

  • Reverse Squat Machine: 12 reps, 4 sets
  • Hamstring Curls: 12 reps, 4 sets
  • Kickbacks with Cable: 12 reps each leg, 4 sets

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

  • Kettlebell Swings: 15 reps, 4 sets
  • EZ Barbell Front Squats: 12 reps, 4 sets
  • Weighted Step-Ups: 15 reps each leg, 4 sets

*after each set, do 10 burpees*

Tuesday: Shoulders, Chest, Back & Biceps + HIIT

*Superset these!*

  • Lateral Raises: 8 reps, 3 sets
  • Push-Ups: 15 reps, 3 sets
  • Pull-Ups: until failure, 3 sets 
  • Alternating Front Raises: 8 reps each arm, 3 sets
  • Chest Flyes: 10 reps, 3 sets
  • Cable Row: 8 rep hold, 3 sets
  • Shoulder Presses with EZ Barbell: 10 reps, 3 sets
  • Incline Chest Press: 10 reps, 3 sets
  • Standing Lat Pulldown: 8 reps, 3 sets
  • Alternating Incline Bicep Curls: 12 reps each arm, 5 sets
  • Cable Biceb Curls on the High Pulley: 12 reps each arm, 5 sets

Wednesday: Take a Full Body Class!

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

*Superset these!*

  • Upright Row: 10 reps, 3 sets
  • Cable Chest Press: 12 reps, 3 sets
  • Single Arm Cable Row: 8 reps each arm, 3 sets
  • Alternating Shoulder Press on Cable Machine: 10 reps each arm, 3 sets
  • Incline Chest Fly: 8 reps, 3 sets
  • Bent Over Barbell Row: 8 reps, 3 sets {hold after each rep}
  • Alternating Lateral Raises: 6-8 reps each arm, 3 sets
  • Pull-Ups {assisted or unassisted}: until failure, 3 sets
  • Push-Ups: 10 reps, 3 sets

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

  • Weighted Step Ups into a Kickback: 15 reps each leg, 4 sets
  • Goblet Squats: 12 reps, 4 sets
  • Adductor/Abductor Machine: 20 reps, 4 sets {for each machine}

*sprint on treadmill for 0.25 mile after each set*

  • Pulse Squats: 15 pulses, 4 sets
  • Hamstring Curls: 10 reps, 4 sets
  • Pulsing Lunges on Smith Machine: 20 pulses, 4 sets

*sprint on stairmaster for 2 full minutes*

  • Kneeling Barbell Thrusts: 12 reps, 4 sets
  • Cable Rope Pull Through: 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

  • Alternating Lateral Raises using cable: 8 reps each arm, 3 sets
  • Decline Push-Ups: 12 reps, 3 sets
  • Lat Pulldowns with Wide Grip Handle Bar: 8 reps, 3 sets
  • Shoulder Press with Smith Machine: 10 reps, 3 sets
  • Lay-Down Push-Up into Superman: 15 total reps, 3 sets
  • Bent Over Row with Smith Machine: 10 reps, 3 sets
  • Seated Shoulder Press using Cable Machine: 10 reps, 3 sets
  • Chest Press with Barbell: 8 reps, 3 sets
  • ‘Lawnmower’ using Cable at the Low Pulley: 10 reps each side, 3 sets
  • Single Tricep Cable Pushdowns: 10 reps each arm, 3 sets
  • Skull-Crushers: 10 reps, 3 sets
  • Tricep Pulldowns with Rope & Cable: 10 reps, 3 sets

Sunday: Rest Day

  1. Goodness Gracious!!!! You make me want to hit the gym the way I SHOULD!!! That crop looks absolutely great on you!!!

    http://www.keepingupwithcandy.com

  2. Allison says:

    Do you do one set of each exercise then go through that 4 times? Any substitution for a front squat? Haven’t done that before…

    • Yep, that’s correct! Also, you can do just a standard squat instead of a front one with either an ez barbell behind your back or just with dumbbells!

      xx

  3. Sheryl says:

    Nice crop top! I am debating between getting my normal lulu size or a size down. What’s your opinion on how the sizing runs? Thanks!

    • For the crop top, I would get your normal size! For the leggings, I typically size down one size for a more snug fit (personal preference). Let me know if you have any other questions! xx

  4. Sheryl says:

    Love all your sports outfits! Do you size down on the align pants or take your true lulu size?

  5. Sheryl says:

    Didn’t see that you already answered my question in your earlier post. Thanks! 🙂

  6. Joanna says:

    Can I ask how tall you are? Trying to figure out if this crop top would work for a 5’10 gal 😉

  7. Angelina says:

    what size do you get in the align pant?

  8. Angelina says:

    Do you size down from a 6 to a 4 in the align leggings? I have heard they tend to stretch due to the Nulu so a lot of people opt to size down

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I’m just an everyday gal who can go from gym to glam in record timing. I run on sarcasm & coffee on the weekdays and sass & vino on the weekends! I strive to stay fit, stylish, and healthy, while also trying to be the very best version of myself (sounds easy enough, right?).   MEET GRACE ⟶