Take Life One Cup At A Time

take the quiz! It only takes a minute - promise! >

Hey girl! What's Your Signature Latte? Whether it's a frothy latte or a cold brew, your personality shines through.  Find out what your java ingredients are!

Weekly Workout Routine: Lightweight Vest

lululemon swiftly tech crewneck, ray ban aviators, patagonia nano puff insulated vest, lululemon crop pullover, lululemon align pant, align crops, nike air presto sneaker, black crop pullover, crop long sleeve, athleisure outfit, a southern drawl workouts, winter activewear, fall activewear, lululemon high times pant, lululemon wunder under pant, lululemon activewear, athleisure, cute activewear outfit, a southern drawl workouts, weekly workout routine, weekly workouts, weekly exercises, polar a360 watch, cute activewear, cute workout outfit, running routine, girl gains, fitness inspiration, fitspo, athleisure, nike athleisure outfit // grace wainwright a southern drawl

Leggings: Lululemon Align Pant | Pullover: Lululemon Swiftly Tech Crewneck Tee | Sports Bra: Nike Pro Indy Sports Bra {25% off} | Vest: Patagonia Nano Puff Insulated Vest | Shoes: Nike Air Presto Sneaker | Sunglasses: Ray Ban AviatorWatch: Polar A360 {with polar strap} | Earrings: Givenchy Pave Stud Earrings

lululemon swiftly tech crewneck, ray ban aviators, patagonia nano puff insulated vest, lululemon crop pullover, lululemon align pant, align crops, nike air presto sneaker, black crop pullover, crop long sleeve, athleisure outfit, a southern drawl workouts, winter activewear, fall activewear, lululemon high times pant, lululemon wunder under pant, lululemon activewear, athleisure, cute activewear outfit, a southern drawl workouts, weekly workout routine, weekly workouts, weekly exercises, polar a360 watch, cute activewear, cute workout outfit, running routine, girl gains, fitness inspiration, fitspo, athleisure, nike athleisure outfit // grace wainwright a southern drawl lululemon swiftly tech crewneck, ray ban aviators, patagonia nano puff insulated vest, lululemon crop pullover, lululemon align pant, align crops, nike air presto sneaker, black crop pullover, crop long sleeve, athleisure outfit, a southern drawl workouts, winter activewear, fall activewear, lululemon high times pant, lululemon wunder under pant, lululemon activewear, athleisure, cute activewear outfit, a southern drawl workouts, weekly workout routine, weekly workouts, weekly exercises, polar a360 watch, cute activewear, cute workout outfit, running routine, girl gains, fitness inspiration, fitspo, athleisure, nike athleisure outfit // grace wainwright a southern drawl lululemon swiftly tech crewneck, ray ban aviators, patagonia nano puff insulated vest, lululemon crop pullover, lululemon align pant, align crops, nike air presto sneaker, black crop pullover, crop long sleeve, athleisure outfit, a southern drawl workouts, winter activewear, fall activewear, lululemon high times pant, lululemon wunder under pant, lululemon activewear, athleisure, cute activewear outfit, a southern drawl workouts, weekly workout routine, weekly workouts, weekly exercises, polar a360 watch, cute activewear, cute workout outfit, running routine, girl gains, fitness inspiration, fitspo, athleisure, nike athleisure outfit // grace wainwright a southern drawl lululemon swiftly tech crewneck, ray ban aviators, patagonia nano puff insulated vest, lululemon crop pullover, lululemon align pant, align crops, nike air presto sneaker, black crop pullover, crop long sleeve, athleisure outfit, a southern drawl workouts, winter activewear, fall activewear, lululemon high times pant, lululemon wunder under pant, lululemon activewear, athleisure, cute activewear outfit, a southern drawl workouts, weekly workout routine, weekly workouts, weekly exercises, polar a360 watch, cute activewear, cute workout outfit, running routine, girl gains, fitness inspiration, fitspo, athleisure, nike athleisure outfit // grace wainwright a southern drawl lululemon swiftly tech crewneck, ray ban aviators, patagonia nano puff insulated vest, lululemon crop pullover, lululemon align pant, align crops, nike air presto sneaker, black crop pullover, crop long sleeve, athleisure outfit, a southern drawl workouts, winter activewear, fall activewear, lululemon high times pant, lululemon wunder under pant, lululemon activewear, athleisure, cute activewear outfit, a southern drawl workouts, weekly workout routine, weekly workouts, weekly exercises, polar a360 watch, cute activewear, cute workout outfit, running routine, girl gains, fitness inspiration, fitspo, athleisure, nike athleisure outfit // grace wainwright a southern drawl lululemon swiftly tech crewneck, ray ban aviators, patagonia nano puff insulated vest, lululemon crop pullover, lululemon align pant, align crops, nike air presto sneaker, black crop pullover, crop long sleeve, athleisure outfit, a southern drawl workouts, winter activewear, fall activewear, lululemon high times pant, lululemon wunder under pant, lululemon activewear, athleisure, cute activewear outfit, a southern drawl workouts, weekly workout routine, weekly workouts, weekly exercises, polar a360 watch, cute activewear, cute workout outfit, running routine, girl gains, fitness inspiration, fitspo, athleisure, nike athleisure outfit // grace wainwright a southern drawl lululemon swiftly tech crewneck, ray ban aviators, patagonia nano puff insulated vest, lululemon crop pullover, lululemon align pant, align crops, nike air presto sneaker, black crop pullover, crop long sleeve, athleisure outfit, a southern drawl workouts, winter activewear, fall activewear, lululemon high times pant, lululemon wunder under pant, lululemon activewear, athleisure, cute activewear outfit, a southern drawl workouts, weekly workout routine, weekly workouts, weekly exercises, polar a360 watch, cute activewear, cute workout outfit, running routine, girl gains, fitness inspiration, fitspo, athleisure, nike athleisure outfit // grace wainwright a southern drawl lululemon swiftly tech crewneck, ray ban aviators, patagonia nano puff insulated vest, lululemon crop pullover, lululemon align pant, align crops, nike air presto sneaker, black crop pullover, crop long sleeve, athleisure outfit, a southern drawl workouts, winter activewear, fall activewear, lululemon high times pant, lululemon wunder under pant, lululemon activewear, athleisure, cute activewear outfit, a southern drawl workouts, weekly workout routine, weekly workouts, weekly exercises, polar a360 watch, cute activewear, cute workout outfit, running routine, girl gains, fitness inspiration, fitspo, athleisure, nike athleisure outfit // grace wainwright a southern drawl lululemon swiftly tech crewneck, ray ban aviators, patagonia nano puff insulated vest, lululemon crop pullover, lululemon align pant, align crops, nike air presto sneaker, black crop pullover, crop long sleeve, athleisure outfit, a southern drawl workouts, winter activewear, fall activewear, lululemon high times pant, lululemon wunder under pant, lululemon activewear, athleisure, cute activewear outfit, a southern drawl workouts, weekly workout routine, weekly workouts, weekly exercises, polar a360 watch, cute activewear, cute workout outfit, running routine, girl gains, fitness inspiration, fitspo, athleisure, nike athleisure outfit // grace wainwright a southern drawl

This lightweight vest is the perfect item to throw on and go.  During these cold winter months, it’s great to layer underneath cozy coats too.  I’m also wearing the align pant in the prettiest gray color — it paired so well with my new fave burgundy kicks, which are available in this fuchsia color too!

Here’s this week’s workout routine:

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

*heavy weights*

  • Single Leg Press: 8 reps each leg, 3 sets
  • Calf Raises while on Leg Press Machine {light weight}: 30 reps, 3 sets
  • Reverse Lunges on Smith Machine: 10 reps each leg, 3 sets
  • Step-Ups on Smith Machine using a box/bench: 12 reps each leg, 4 sets
  • Hip Thrusts on Smith Machine: 10 reps, 4 sets
  • Cable Kickbacks: 12 reps each leg, 3 sets
  • Single Leg Deadlifts: 10 reps each leg, 3 sets
  • Hip Thrusts with Infinity Resistance Band around Thighs: 15 reps into 10 pulses, 5 sets

Tuesday: Shoulders & Abs + HIIT

  • Upright Row: 12 reps, 5 sets
  • Shoulder Press using Barbell: 12 reps, 5 sets
  • Angled Lateral Raise: 20 reps each arm, 3 sets
  • Straight Raises {using cable low pulley}: 15 reps, 3 sets
  • Single Arm Shoulder Press: 12 reps each arm, 4 sets
  • Face Pulls {upper pulley on cable while sitting on the ground}: 15 reps, 4 sets

*Add your favorite routine for ABS! I love ending with hanging knee raises {seen in the photos above}!

Wednesday: Legs {Mostly Glutes} & Abs + HIIT

*superset these!*

  • Jump Squats: 20 reps, 3 sets
  • Burpees: 10 reps, 3 sets
  • Jump Lunges: 30 reps total, 3 sets
  • Pulse Squats {hold a weight to make it harder!}: 30 pulses, 3 sets
  • Hamstring Curls:  12 reps with both legs, 10 reps each leg, 4 sets
  • Leg Extensions {heavy}: 10 reps with both legs, 8 reps each leg, 4 sets
  • Sumo Squats using Dumbbell: 12 reps, 10 pulses, 4 sets
  • Kickback Pulses on a Mat: 30 pulses each side, 3 sets

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

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

*Superset these!*

  • Assisted Pull-Ups: 5 reps {lower weight for next set}, 5 sets
  • Alternating Incline Bicep Curls: 15 reps each arm, 5 sets
  • Cable Row using V-Bar: 12 reps, 4 sets
  • Bicep Curls with Barbell: 28 method, 4 sets
  • Hyperextensions: 30 reps, 4 sets
  • Bicep Curls with Weight Plate: 15 reps, 4 sets
  • Single Arm Lat Pull Down: 15 reps each arm, 3 sets
  • Preacher Curls: 15 reps, 3 sets

Friday: Take your favorite Group Fitness class!

Saturday: Chest & Triceps + HIIT

*superset these!*

  • Chest Flyes on Bench: 15 reps, 5 sets
  • Skull Crushers: 15 reps, 5 sets
  • Chest Press: 12 reps, 4 sets
  • Tricep Dips: 20 reps, 4 sets
  • Decline Push-Ups: 15 reps, 3 sets
  • Single Arm Tricep Push-Down: 15 reps each arm, 3 sets
  • Svend Press: 10 reps, 5 sets
  • Tricep Kickbacks/Extensions using Dumbbell: 10 reps each arm, 5 sets

Sunday: Rest Day

———————————————————————————————————-

Breakfast Meal of the Week: Protein Pancakes

Lunch Meal of the Week: Hummus Chicken Tortilla Wrap

Dinner Meal of the Week: Healthy Chicken Pad Thai {recipe over here!}

  1. Brook says:

    I’ve been following your workouts and LOVE them Thank you for sharing. They’re awesome.

  2. Hayley says:

    Do you do your lifts and add a HIIT workout as well? If so, what constitutes a HIIT workout? Thanks! xo

    • Yep! I usually do HIIT either before or after depending on how busy the gym is. I do 20 minute interval sprints on any type of cardio machine OR create a circuit of my own (like burpees, jumping jacks, etc). Most of the time I do the stairmaster — run up the stairs for 30 seconds, break for a minute. Hope that helps! xx

Leave a Reply

Your email address will not be published. Required fields are marked *

Become a healthier version of yourself by joining the FITwithASD community today! For only $8.99/month or $89/year, you never have to worry about workouts, macros, or a meal plan again.

learn more about fitwithasd ⟶

300K

join the community of

other women that love fashion, fitness, and lifestyle

@a_southerndrawl

The All-Time Favorite Posts

read this post

Personal

10/27/18 Mr. & Mrs. White

There’s not a day that goes by when I don’t feel so blessed to be Jordan’s wife. He is my everything. These photos and video are the sweetest reminder of our love for one another. So, grab a cup of coffee, pull up a seat, and try not to bawl your eyes out (because I know we did). Every time we look through our photos and watch our video, we cry the happiest tears. 

read this post

Personal

The Proposal

It’s crazy what can happen in a year. I met the love of my life and the rest is history. I was having a hard time ending this post, because frankly, I think I could talk about that evening forever. Then I realized that this post doesn’t have an ending, but instead, a beginning. Thank you so much for all of the love, excitement, and gratitude.

read this post

LIFESTYLE

Dark Chocolate Chip Pumpkin Bread

One of my favorite things to do in the fall is bake my dark chocolate chip pumpkin bread! I’ve made it *so* many times for me, J, and friends & family. It’s moist, decadent, and super easy to make! It also makes for a great DIY housewarming gift.

Shop My Favorite Healthy Snacks!

visit the full shop ⟶

fashion

beauty

personal

travel

lifestyle

shop

fitness

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 ⟶