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Weekly Workout Routine: Palm Print Leggings

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Leggings: Beyond Yoga Lux Print Leggings | Sports Bra: Onzie High Graphic Sports Bra | Shoes: Nike Air Presto Sneaker | Watch: Polar M430 Earphones: Airpods | BCAAs: Scivation Xtend BCAAs | Pre-Workout: C4 Original {w/ creatine} or Ripped {w/o creatine}

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Happy Monday y’all! I’ve got my weekly workout routine for you below {per usual on Mondays} and I’m featuring quite possibly my fave activewear outfit as of lately! You may have seen me wear these palm print leggings on insta story yesterday for leg day, but I’m a little obsessed.

These palm print leggings are by one of my favorite activewear brands {they fit the exact same as these leggings from last week’s workout post}– they are fully squat proof, high waisted, sweat-wicking, and so flattering! Plus, they pair so nicely with this strappy sports bra that’s a new purchase of mine!

Give these palm print leggings and this week’s workout routine a try and let me know your thoughts in the comments below!

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!

Monday: Legs + Cardio

  • Single Leg Press: 8 reps each leg, 3 sets
  • Standing Calf Raises with Kettlebell: 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 Step-Ups on box/bench: 12 reps each leg, 3 sets
  • Dumbbell Sumo Squats: 15 reps, 4 sets
  • Cable Kickbacks: 12 reps each leg, 4 sets
  • Deadlifts with Smith Machinee: 12 reps, 4 sets
  • Banded Frog Thrusts: 15 reps into 10 pulses, 4 sets

Tuesday: Shoulders & Abs + Cardio

  • Upright Row: 12 reps, 5 sets
  • Arnold Press: 12 reps, 5 sets
  • Front Raises {stop the rep halfway down}: 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 + Cardio

  • 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
  • Banded Hip Thrusts: 30 reps, 4 sets
  • Sumo Squats {with a kettlebell}: 30 pulses, 3 sets
  • Hamstring Curls:  12 negative reps {go slowly on the way down}, 4 sets
  • Leg Extensions: 10 negatives, 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 

*Superset these!*

  • 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 + Cardio

  • Chest Flyes on Cable Machine: 12 reps, 3 sets {first set: cable is in a high position, second set: middle position, third set: low position}
  • Tricep Push-Up: 12 reps, 3 sets
  • Barbell Chest Press: 12 reps, 3 sets
  • Tricep Dips: 10 normal reps into 10 pulses, 3 sets
  • Push-Ups on TRX straps: 15 reps, 3 sets
  • Single Arm Tricep Push-Down: 15 reps each arm, 3 sets
  • Straight Arm Pullover: 10 reps, 3 sets
  • Skull-Crushers: 10 reps, 3 sets

Sunday: Rest Day

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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 ⟶