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Weekly Workout Routine: Varsity Crop Tee

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Leggings: Alo High Waist Moto Leggings | Top: Onzie Varsity Crop Tee | Shoes: Nike Juvenate Sneaker | Vest: Patagonia Nano Puff Insulated VestBra: Nike Pro Indy Dri-FIT Sports Bra |  Watch: Polar A360 {with polar strap} | Earrings: Givenchy Pave Stud Earrings

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Happy Monday, y’all! I unfortunately wasn’t able to snag any photos of my latest workout gear this week — mostly because I’ve been in Vail, wearing heavy snow gear for most of the week.  I wanted to go ahead and post about this outfit that I posted awhile ago, because this varsity crop tee is actually BACK in STOCK, and so are my Nike Juvenate sneakers! This varsity crop tee is available in a few colors and is a great tee to not only work out in, but to also wear with jeans or for any athleisure outfit.  Definitely a keeper!

A few moto leggings that I’ve had my eye on are these mesh moto leggings and these same leggings in grey!

This week’s workout routine is:

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

  • Sumo Squats with 1 Heavy Dumbbell {stand on two benches and let the weight get low with each squat}: 12 reps, 4 sets
  • Single Leg Push Press: 12 reps each leg, 4 sets
  • {Both} Leg Push Press: {2 pulses with 1 full is 1 rep} 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
  • Barbell Deadlift: 12 reps, 4 sets
  • Kickbacks with Cable: 12 reps each leg, 4 sets

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

  • Adductor: 10 normal reps, 10 pulses, 4 sets
  • Abductor: 10 normal reps, 10 pulses, 4 sets

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
  • Standing Dumbbell Row to Reverse Fly: 8 reps, 3 sets
  • Shoulder Presses with EZ Barbell: 10 reps, 3 sets
  • Incline Chest Press: 10 reps, 3 sets
  • Seated Wide Grip Cable Row: 8 reps, 3 sets
  • Alternating Incline Bicep Curls: 12 reps each arm, 5 sets
  • Cable Bicep Curls on the High Pulley: 12 reps each arm, 5 sets
  • Underhand Bent over Barbell Row: 8 reps, 3 sets
  • Overhand Bent over Barbell Row: 8 reps, 3 sets

Wednesday: Take a Full Body Class! OR do some booty werk!

Thursday: Shoulders, Chest, & Back + HIIT

*Superset these!*

  • Upright Row: 10 reps, 3 sets
  • Cable Chest Press: 12 reps, 3 sets
  • T Bar Back Row on Low Cable: 10 reps {pause at the top of each rep}, 3 sets
  • Alternating Shoulder Press on Cable Machine: 10 reps each arm, 3 sets
  • Incline Chest Fly: 8 reps, 3 sets
  • Single Arm Lat Pulldowns: 10 reps each side, 3 sets
  • 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

  • Smith Machine Squats: 10 reps, 5 sets
  • EZ Barbell Front Squats {full range! get low!}: 10 reps, 5 sets

*sprint on stairmaster for 1 minute*

  • Stiff Leg Deadlifts: 8 reps, 4 sets
  • Seated Calf Raises: 8 reps, 4 sets

*sprint on stairmaster for 1 minute*

  • Alternating Leg Extensions: 10 reps each leg, 3 sets
  • Squat Machine {Alternating Legs}: 10 reps each leg, 3 sets

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

  • Medium Grip Pulldowns: 28 method, 3 sets
  • Preacher Curls: 12 reps each arm, 3 sets
  • 1/4 Rep One Arm Cable Rows: 12 reps, 3 sets
  • EZ Barbell Curls: 21 method, 3 sets
  • 5 Count One Arm Cable Rows: 8 reps, 3 sets
  • Wide Grip Lat Pulldown: 8 reps, 3 sets
  • Hammer Curls: 12 reps, 3 sets
  • Rep Hold Seated Rows: 10 reps, 3 sets
  • Weighted Hyperextensions: 10 reps, 3 sets

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

  1. Courtney Bundrick says:

    Can you post your ab and HIIT routine please?? Love your workouts!

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