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: White Pattern Sports Bra

white pattern sports bra, faux leather leggings, zella activewear, zella sports bra, zella athleisure, cute athleisure, carbon38 takara leggings, leather workout pants, nike roshe one sneakers, cute workout outfits, workout clothes, activewear clothes, cute activewear, affordable activewear, athleisure style, a southern drawl fitness videos, fitwithasd videos, #fitwithasd, athleisure, nike athleisure, a southern drawl fitness, fitspiration, leg workout guide // grace wainwright a southern drawl

Sports Bra: Zella Vinyasa Sports Bra | Leggings: Carbon38 Takara Leggings | Shoes: Adidas Originals Arkyn Runner Sneaker. c/o Six:02Watch: Polar M430 Earphones: Airpods | BCAAs: Scivation Xtend BCAAs | Pre-Workout: C4 Original {w/ creatine} or Ripped {w/o creatine}

white pattern sports bra, faux leather leggings, zella activewear, zella sports bra, zella athleisure, cute athleisure, carbon38 takara leggings, leather workout pants, nike roshe one sneakers, cute workout outfits, workout clothes, activewear clothes, cute activewear, affordable activewear, athleisure style, a southern drawl fitness videos, fitwithasd videos, #fitwithasd, athleisure, nike athleisure, a southern drawl fitness, fitspiration, leg workout guide // grace wainwright a southern drawl white pattern sports bra, faux leather leggings, zella activewear, zella sports bra, zella athleisure, cute athleisure, carbon38 takara leggings, leather workout pants, nike roshe one sneakers, cute workout outfits, workout clothes, activewear clothes, cute activewear, affordable activewear, athleisure style, a southern drawl fitness videos, fitwithasd videos, #fitwithasd, athleisure, nike athleisure, a southern drawl fitness, fitspiration, leg workout guide // grace wainwright a southern drawl white pattern sports bra, faux leather leggings, zella activewear, zella sports bra, zella athleisure, cute athleisure, carbon38 takara leggings, leather workout pants, nike roshe one sneakers, cute workout outfits, workout clothes, activewear clothes, cute activewear, affordable activewear, athleisure style, a southern drawl fitness videos, fitwithasd videos, #fitwithasd, athleisure, nike athleisure, a southern drawl fitness, fitspiration, leg workout guide // grace wainwright a southern drawl white pattern sports bra, faux leather leggings, zella activewear, zella sports bra, zella athleisure, cute athleisure, carbon38 takara leggings, leather workout pants, nike roshe one sneakers, cute workout outfits, workout clothes, activewear clothes, cute activewear, affordable activewear, athleisure style, a southern drawl fitness videos, fitwithasd videos, #fitwithasd, athleisure, nike athleisure, a southern drawl fitness, fitspiration, leg workout guide // grace wainwright a southern drawl white pattern sports bra, faux leather leggings, zella activewear, zella sports bra, zella athleisure, cute athleisure, carbon38 takara leggings, leather workout pants, nike roshe one sneakers, cute workout outfits, workout clothes, activewear clothes, cute activewear, affordable activewear, athleisure style, a southern drawl fitness videos, fitwithasd videos, #fitwithasd, athleisure, nike athleisure, a southern drawl fitness, fitspiration, leg workout guide // grace wainwright a southern drawl white pattern sports bra, faux leather leggings, zella activewear, zella sports bra, zella athleisure, cute athleisure, carbon38 takara leggings, leather workout pants, nike roshe one sneakers, cute workout outfits, workout clothes, activewear clothes, cute activewear, affordable activewear, athleisure style, a southern drawl fitness videos, fitwithasd videos, #fitwithasd, athleisure, nike athleisure, a southern drawl fitness, fitspiration, leg workout guide // grace wainwright a southern drawl white pattern sports bra, faux leather leggings, zella activewear, zella sports bra, zella athleisure, cute athleisure, carbon38 takara leggings, leather workout pants, nike roshe one sneakers, cute workout outfits, workout clothes, activewear clothes, cute activewear, affordable activewear, athleisure style, a southern drawl fitness videos, fitwithasd videos, #fitwithasd, athleisure, nike athleisure, a southern drawl fitness, fitspiration, leg workout guide // grace wainwright a southern drawl white pattern sports bra, faux leather leggings, zella activewear, zella sports bra, zella athleisure, cute athleisure, carbon38 takara leggings, leather workout pants, nike roshe one sneakers, cute workout outfits, workout clothes, activewear clothes, cute activewear, affordable activewear, athleisure style, a southern drawl fitness videos, fitwithasd videos, #fitwithasd, athleisure, nike athleisure, a southern drawl fitness, fitspiration, leg workout guide // grace wainwright a southern drawl white pattern sports bra, faux leather leggings, zella activewear, zella sports bra, zella athleisure, cute athleisure, carbon38 takara leggings, leather workout pants, nike roshe one sneakers, cute workout outfits, workout clothes, activewear clothes, cute activewear, affordable activewear, athleisure style, a southern drawl fitness videos, fitwithasd videos, #fitwithasd, athleisure, nike athleisure, a southern drawl fitness, fitspiration, leg workout guide // grace wainwright a southern drawl white pattern sports bra, faux leather leggings, zella activewear, zella sports bra, zella athleisure, cute athleisure, carbon38 takara leggings, leather workout pants, nike roshe one sneakers, cute workout outfits, workout clothes, activewear clothes, cute activewear, affordable activewear, athleisure style, a southern drawl fitness videos, fitwithasd videos, #fitwithasd, athleisure, nike athleisure, a southern drawl fitness, fitspiration, leg workout guide // grace wainwright a southern drawl

Hey friends! Happy Monday! You know what day it is — my weekly workout routine is listed below for y’all.  I’ve been wearing this white pattern sports bra so often.  If you haven’t noticed, I’ve been loving Zella sports bras lately.  They’re so affordable and *really* great quality.  I’m honestly surprised it’s taken me this long to discover their cute bras! Y’all should check out all of their sports bras here {many will look familiar haha}.

Don’t forget to subscribe to my fitness YouTube channel so that you never miss a fitness video again! Check out latest workouts and fitness faves here! I also post workout vids on @FitWithASD!

Monday: Legs + Cardio

  • Jump Squats {holding 12 pound medicine ball}: 15 reps, 5 sets
  • Bulgarian Split Lunges: 20 reps each leg, 5 sets
  • Single Leg Hamstring Curls: 15 reps each leg, 4 sets
  • Abductor Extensions with Infinity Resistance Band Around Legs: 20 reps each leg, 5 sets
  • Pulse Squats with Infinity Resistance Band Around Legs: 30 reps, 3 sets
  • Kickbacks using cable: 15 reps each leg, 5 sets
  • Barbell Hip Thrusts {lying down on bench — heavy}: 20 reps, 4 sets
  • Kneeling Hip Thrusts using Smith Machine {heavy}: 20 reps, 4 sets

Tuesday: Shoulders & Abs + Cardio

*Superset these!*

  • Arnold Press: 15 reps light, 3 sets then 10 reps heavy, 2 sets
  • Front Plate Raise: 15 reps, 5 sets
  • Single cable lateral arm raises: 15 reps each side, 5 sets
  • Upright cable row: 15 reps, 5 sets
  • Single arm shoulder press: 12 reps, 3 sets
  • Barbell shoulder press: until failure, 3 sets

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

Wednesday: Take your favorite group fitness class!

Thursday: Biceps & Back + Low Intensity Cardio

*Superset these!*

  • Wide Arm Row: 15 reps, 5 sets
  • Preacher curl: 12 reps each arm, 5 sets
  • Single arm cable row: 15 reps, 4 sets
  • Static hold bicep curl: 15 reps, 4 sets
  • Underhand Pulldowns: 10 reps normal, 5 reps holding at the end, 4 sets
  • Drag Curls: 12 reps, 4 sets
  • Hyperextensions: until failure, 3 sets
  • Alternating Incline Bicep Curls: 15 reps each, 3 sets
  • Single Arm Lat Pulldown on cable machine {heavy}: 8 reps each, 4 sets

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

  • Warm Up w/ Squats on Smith Machine {no weights, just bar}: 20 reps, 3 sets
    • Superset this with 10 burpees to warm yourself up if you haven’t done your cardio
  • Deep Squats on Smith Machine {butt should be lower than 90 degree angle}: 10 reps, 10 sets
  • Pulse Lunges on Smith Machine:  15 reps each leg, 5 sets
  • Pull Through {using rope & cable in between the legs, i.e. here}:  20 reps, 5 sets
  • Deadlift using cable + straight bar: 20 reps, 5 sets
  • Kneeling Barbell Thrusts (tuck booty in!): until failure, 5 sets
  • Sumo Squats w/ Weight: 15 reps, 3 sets
  • Curtsy Lunge: 15 on each side, 3 sets
  • Leg Extensions: 15 reps each leg then 15 reps with both leg, 3 sets
  • Make sure to add your favorite ab routine at the end!

Saturday: Chest & Triceps + Cardio

  • Push-Ups: 60 total push-ups, start out normal then do assisted push-ups if needed
  • Overhead Tricep Extensions: 15 reps, 4 sets
  • Incline Bench Press: 15 reps, 5 sets
  • Tricep Kickbacks: 15 reps, 5 sets
  • Single Arm Dumbbell Chest Fly: 15 reps each arm, 3 sets
  • Single Arm Chest Press: 15 reps each arms, 3 sets
  • Straight bar push-downs: 10 reps normal, 10 reps halfway, 5 sets
  • Skull crushers with Heavy Dumbbell: 15 reps, 5 sets

Sunday: Rest Day

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 ⟶