Shorts: Lululemon Mind Over Miles Shorts | Top: Lululemon Swiftly Tech Short Sleeve Crew | Sports Bra: Lululemon Free to Be Zen Bra | Sunglasses: Celine Aviators | Shoes: Nike Juvenate Sneaker | Watch: Polar A360 {with polar strap} | Earrings: Givenchy Pave Stud Earrings | Earphones: Beats by Dr. Dre Powerbeats3 Wireless Earphones

I have been so obsessed with these white mesh shorts lately! They’re called the ‘Mind Over Miles’ Shorts and are available in multiple different colors.  The name kind of gives it away, but these white mesh shorts are great for long runs.  I personally wear them both for athleisure AND for runs.  The reason why they’re so great for runs is because they have so many hidden compartments/slits to store a credit card, key, phone, etc., which are all necessary for an extra long run.  Long runs and outdoor cardio are definitely more frequent this time of year because of the weather!

Also, don’t forget that I have a #FitWithASD Back & Biceps Workout Video posted! Make sure to check out the post over here!

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

• Single Leg Press: 8 reps each leg, 3 sets
• Seated Calf Raises with Heavy Weight Plate: 10 reps into 10 pulses,  3 sets
• Reverse Lunges on Smith Machine {try floating the leg, instead of setting it down}: 10 reps each leg, 3 sets
• Weighted SIDE Step-Ups on box/bench: 12 reps each leg, 3 sets
• Dumbbell Squats with Resistance Band around Thighs {tap booty on bench every time}: 15 reps, 4 sets
• Cable Kickbacks: 12 reps each leg, 4 sets
• Deadlifts with Low Pulley Cable: 12 reps, 4 sets
• Hip Thrusts with Resistance Band {place feet on bosu}: 15 reps into 10 pulses, 4 sets

Tuesday: Shoulders & Abs + HIIT

• Upright Row: 12 reps, 5 sets
• Arnold Press: 12 reps, 5 sets
• Car Drivers: 15 reps, 3 sets
• Alternating Straight Raises {using cable low pulley}: 12 reps each arm, 3 sets
• EZ Barbell Seated Shoulder Press: 10 reps, 4 sets
• Reverse Grip Face Pulls: 12 reps, 4 sets

*Add your favorite routine for ABS! I love ending with bicycle crunches!

Wednesday: Legs {Mostly Glutes} + HIIT

*superset these!*

• Abductor into Squat {use ankle strap on a low cable}: 15 reps each leg, 3 sets
• Weighted Step Ups: 10 reps each leg, 3 sets
• Barbell Hip Thrusts: 10 reps, 4 sets
• Pulse Squats {hold a kettlebell}: 30 pulses, 3 sets
• Hamstring Curls:  12 negative reps {go slowly on the way down}, 4 sets
• Leg Extensions {heavy}: 10 reps with both legs, 8 reps each leg, 4 sets
• Bulgarian Split Lunges: 12 reps each leg, 3 sets
• Kickback Pulses on a Mat {use resistance band around thighs}: 30 pulses each side, 3 sets

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

*Superset these!* See video tutorial over here!

• Seated Wide Grip Row: 12 reps, 3 sets
• Alternating Preacher Curls: 15 reps, 3 sets
• Straight Arm Pulldowns: 10 reps each, 3 sets
• High Pulley Bicep Curl: 12 reps each, 3 sets
• V-Bar Lat Pulldown: 8 reps, 3 sets
• Bicep Curls with EZ Barbell: 28 method, 3 sets
• Lat Pulldown: 8 reps each, then 10 reps both, 3 sets
• Bicep Curls w/ Weight Plate: 12 reps, 3 sets
• Bent Over Row: 10 reps, 3 sets
• Weighted Hyperextensions: 10 reps, 3 sets

Friday: Take your favorite Group Fitness class!

Saturday: Chest & Triceps + HIIT

*superset these!*

• Cable Chest Flyes: 12 reps, 4 sets
• Skull Crushers: 15 reps, 4 sets
• Chest Press {heavy}: 8 reps, 4 sets
• Tricep Dips: 10 normal reps into 10 pulses, 4 sets
• Bosu Push-Ups: 15 reps, 3 sets
• Single Arm Tricep Push-Down: 15 reps each arm, 3 sets
• Weight Plate Press {lay on flat bench}: 10 reps, 3 sets
• Tricep Overhead Extensions: 10 reps, 3 sets

Sunday: Rest Day