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Weekly Workout Routine: Neutral Activewear

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Leggings: Athleta Sandstone Salutation Tight | Sports Bra: Zella In the Lead Sports Bra | Sneakers: Adidas Arkyn SneakerWatch: Polar M430 Earphones: Airpods | BCAAs: Scivation Xtend BCAAs | Pre-Workout: C4 Original {w/ creatine} or Ripped {w/o creatine}

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Photography by Erin Trimble Photography

Happy Monday! I’m sharing this fun neutral activewear set with y’all today {these leggings + this sports bra}.  These two items are activewear pieces that I wear very frequently, and don’t worry, the leggings are fully squat proof! Plus, the leggings are on sale!

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

Here’s this week’s workout routine!

Monday: Legs + Cardio

  • Single Leg Press: 10 reps each leg, 3 sets
  • Kettlebell Deadlift: 12 reps, 3 sets
  • Reverse Lunges on Smith Machine {try floating the leg, instead of setting it down}: 10 reps each leg, 3 sets
  • Leg Press on Smith Machine {laying down}: 10 reps each leg, 10 reps both, 3 sets
  • Dumbbell Sumo Squats: 12 reps, 4 sets
  • Barbell Hip Thrusts: 10 reps, 4 sets
  • Cable Kickbacks: 12 reps each leg, 3 sets
  • Hip Thrusts with Infinity Resistance Band around Thighs {I like to place my feet on a stair/low box/ or smith machine with the bar really low}: 15 reps into 10 pulses, 5 sets

Tuesday: Shoulders + Cardio

  • Alternating Front Raises: 8 reps each arm, 4 sets
  • EZ Barbell Shoulder Press: 8 reps each arm, 4 sets
  • Upright Rows using EZ Barbell: 12 reps, 4 sets
  • Alternating Lateral Raises: 8 reps each arm, 4 sets
  • Cable Rear Delt Face Pulls: 15 reps, 4 sets
  • Shoulder Push-Ups: 15 reps, 4 sets

Wednesday: Take your fave group fitness class OR optional rest day!

Thursday: Chest & Triceps + Cardio

  • Seated Chest Flyes into Chest Press on Cable Machine: 12 reps of each, 3 sets
  • Tricep Pushdowns: 28 method, 3 sets
  • Push-Ups: 15 reps, 3 sets
  • Alternating Tricep Kickbacks: 12 reps each arm, 3 sets
  • Incline Chest Press: 12 reps, 3 sets
  • Bench Dips: 10 normal reps, 10 halfway pulses, 3 sets
  • Dumbbell Chest Flyes on Exercise Ball: 10 reps, 3 sets
  • Tricep Skullcrushers {standing, using 1 dumbbell}: 10 reps, 3 sets

Friday: Legs & Abs + Cardio

  • EZ Barbell Bench Thrusts: 10 normal reps, 10 pulses, 5 slow reps with a 5 second squeeze at the top, 4 sets
  • EZ Barbell Front Squats {full range! get low!}: 12 reps, 4 sets

*sprint on stairmaster for 1 minute*

  • Kickbacks Using Cable Machine: 12 reps each leg, 4 sets
  • Abductors Using Cable Machine: 12 reps each leg, 4 sets

*sprint on stairmaster for 1 minute*

  • Weighted Lunges on Smith Machine: 30 total reps, 3 sets
  • Reverse Squat Machine: 12 reps, 5 pulses, 3 sets

Saturday: Back & Biceps + Cardio

  • Conventional Deadlifts: 8 reps, 3 sets
  • Isometric Bicep Curls: 15 reps each arm, 3 sets
  • EZ Barbell Pullovers: 12 reps, 3 sets
  • EZ Barbell Curls: 21 method, 3 sets
  • V-Bar Kneeling Cable Rows: 8 reps {hold after each rep}, 3 sets
  • Wide Grip Lat Pulldown {stand instead of sit}: 8 reps, 3 sets
  • Preacher Curls: 12 reps each arm, 3 sets
  • Cable Pulldown: 8 reps, 5 reps to the left, 5 reps to the right, 3 sets
  • Weighted Hyperextensions: 10 reps, 3 sets

Sunday: Rest Day

  1. Kendal says:

    I feel like you always have the cutest workout wear!! I wish I had half of these in my closet!

    Kendal / Life With Kendal

  2. Rachel says:

    When you say “+cardio” in these routines, how long of a duration and what type of cardio do you do? Also, are you using the heaviest weights possible, or a mid-weight since you have so many reps? You look great!

    Thanks!

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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 ⟶