Leggings: Zella Ultimate High Waist Leggings | Top: Alo Vixen Crop Top | Sports Bra: Onzie Chic Sports Bra | Sneakers: Nike Roshe One Sneaker | Watch: Polar M430| Earphones: JayBird X3 Earphones | BCAAs: Scivation Xtend BCAAs | Pre-Workout: C4 Original {w/ creatine} or Ripped {w/o creatine}

Photography by Erin Trimble Photography

How fabulous are these photos that Erin snagged? They’re a few of my fave activewear pieces, if we’re being honest.  These muave mesh leggings have been a recent fave of mine, and they come in other colors too! I also have been wearing this distressed crop top for a year now and adore it! It’s a great top to wear while working out {perfect with its ventilation} or for athleisure.  Lastly, I love my new Nike roshe sneakers! These are the black ones and they come with such cool laces.  I also have them in the pink color and they’re super comfortable to wear while working out {both lifting and HIIT}.

I wanted to go ahead and clarify HIIT, since I receive so many questions on it.  HIIT is the type of cardio that I do, which stands for High Intensity Interval Training.  I do interval sprints on any  type of cardio machine — 30 second sprint, 30 second rest.  I love doing it on a treadmill or stairmaster, but it can be done on pretty much anything or you can create a circuit on your own! You just want you heart rate to sky rocket for thirty seconds {or however long} and then have it drop as a period of ‘rest’. If I’m on an elliptical, I just crank up the resistance for 30 seconds instead.

Also, a superset means performing two exercises back to back with little to no rest.  For example, you’ll do one set of a squats and then one set of deadlifts, then rest.  Then, you’ll repeat until all 3 sets are done.

aaaand here’s this week’s workout routine! Don’t forget to subscribe to my YouTube channel, so that you can see all of the fitness videos that I post, as well as my @FitWithASD Instagram!

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

• Bulgarian Split Lunges: 10 reps each leg, 3 sets
• Sumo Squats {standing on two benches, and letting weight drop between the benches}: 20 reps, 3 sets
• Sumo Deadlifts: 10 reps, 4 sets
• Kickbacks using cable: 10 reps each leg with 5 pulses, 4 sets
• Barbell Hip Thrusts: 8 reps, 3 sets
• Pause Squats on Smith Machine: 8 reps, 3 sets
• Single Leg Push Downs on Pull-Up Machine: 15 reps each leg, 3 sets {*i love these!*}
• Kneeling Hip Thrusts: 12 reps, 3 sets

Tuesday: Shoulders + HIIT

*Superset these!*

• Seated Shoulder Press, using Smith Machine: 12 reps, 3 sets
• Upright Cable Row, using Smith Machine: 12 reps, 3 sets
• Car Drivers: 15 reps, 5 sets {light weight}
• Cable Front Raise: 10 reps, 5 sets 
• Alternating lateral raises: 20 reps total, 3 sets
• Single Arm Shoulder Press, using dumbbell: 10 reps each, 3 sets
• Rear Delt Raise, while lying face down on an angled bench: 10 raises, 3 sets

*Add your favorite routine for abs!

Wednesday: Take your favorite group fitness class!

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

*Superset these!*

• Wide Arm Row: 12 reps, 3 sets
• Alternating bicep curls: 12 reps each arm, 3 sets
• Lat Pull Down {normal grip}: 15 reps with 5 pulses, 4 sets
• Lat Pull Down {wide grip}: 15 reps with 5 pulses, 4 sets
• Pull-Ups {assisted or unassisted}: until failure, 5 sets {try to lower weight if assisted on each set}
• Static hold bicep curl: 15 reps, 5 sets
• Weighted Hyperextensions: 20 reps {squeeze glutes when you get to the top}, 3 sets
• Cable Bicep Curls: 15 reps, 3 sets

Friday: Legs & Abs + HIIT ….OR optional rest day

• Narrow Squats on Smith Machine: 10 reps, 10 sets
• Pulse Lunges on Smith Machine:  15 reps each leg, 5 sets
• Deadlift using cable + straight bar + standing on a step for a deeper stretch: 20 reps, 5 sets
• Kneeling Barbell Thrusts (tuck booty in & make it heavy!): 12 reps, 3 sets
• Single Leg Press: 15 reps each leg, 3 sets
• Calf Raises on Leg Press Machine: 20 reps, 3 sets
• Curtsy Lunge with Barbell: 15 on each side, 3 sets
• Leg Extensions: 6 reps HEAVY, 3 sets
• Single Leg Deadlift with kettlebell: 12 reps each leg, 3 sets

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

Saturday: Chest & Triceps + HIIT

*superset these!*

• Dumbbell Incline Chest Press: 10 reps, 5 sets
• Tricep Dips: 28 method, 5 sets

• Chest Press: 8 reps, 3 sets
• Tricep Pushdowns: 28 method, 3 sets

• Dumbbell Chest Flyes: 10 reps, 5 sets
• Flat Bench Skullcrushers: 8 reps, 5 sets

• End with Bosu Push-Ups: 15 reps, 5 sets

Sunday: Rest Day