Workouts & Weekend Pics

It was an absolutely gorgeous weekend here in Kentucky-temps in the 80s and 90s with low humidity. Perfect summer weather!

 Saturday we floated in the pool, went out for pizza, to a baseball game and then walked along the waterfront to watch the sunset. Sunday was church and more pool floating! 

It was my husband's pick for our treat meal this week, so of course we ended up at Johnny Brusco's!
 
 
 Such a perfect day for a  baseball game!
 
 Gorgeous night on the river.
 
  I LOVE summer!!!
So this week I'm changing my workouts up a little. Here is my plan for the next 4-6 weeks. Just made a few exercise swaps, so nothing that different from my last workouts.

Upper Body
1)Hang cleans-5x3
2)Weighted pull-ups: 5x 3-5
3)BB overhead press: 5x3-5
4a)Chest supported DB Row: 4x8-10
4b)DB incline bench press: 4 x 8-10
5a)Farmers walks or OH carries
5b)Calf raises 4x8-12
Abs-Stir the pot plank or ab rollouts

Lower Body
1)Box jumps: 3x5
2)Box Squat: 4 x 5-8/ front squats?
3)BB hip thrust: 4 x6-8
4)Reverse DB lunge from low box: 4x8-10
5a)Pullthroughs or reverse hypers: 3x15
5b)Seated band abductions 3x20-30
Finisher: Tabata split squats

 
Upper Body
1)BB clean or snatch: 5 x 3-5 
2) Bench press: 4x5-8
3a) TRX row: 4x10-12
3b)Landmine press: 4 x 10
4a) DB or TRX curls: 3 x 12-15
4b)TRX or ball pikes: 3x12
5)Lateral raises 
 

Lower Body
1) Sumo deadlift: 4x8
2) Leg press: 4 x 12-15
3) BB hip thrust: 3x12
4a)GHR: 3x12-15
4b) Band walks or cable abductions
Finisher-Prowler push

Hope everyone enjoyed their weekend! What are your workouts looking like lately? Are you incorporating any new exercises?

Comments

  1. Hey girl :) Just starting a new routine tomorrow! I really want to work on my cleans a bit more, so will definitely still incorporate those! Thanks for sharing yours :) I might have to base mine off of yours a bit <3 !!!!

    So happy you enjoyed your weekend :) You look great! Love you (will mention you in tomorrows post <3 !!)

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  2. Yeah, definitely go ahead!
    Aw, thank you! :)

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  3. Looks like some great workouts! I have been really excited getting back into some heavier lifting lately, including weighted pull-ups (finally!!! haha). Tomorrow will be a upper body day and some plyos mixed in. :)

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  4. I'm thinking of changing my work out next week so good thing I stumbled upon this post because I can save my self the effort of coming up with a new routine. I think I'll probably just copy yours since your work out seems to be working really well judging from your physique. I've been taking it slow and easy for quite some time and I feel like I'm ready to take it to the next level and do more advance working out. Thank you for sharing this!

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    Replies
    1. yeah, go ahead! Let me know how you like it! And you're welcome. :)

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  5. Ooo I love this split - I'm tempted to steal it too!! I just came across your blog :) Do you do any HIIT?

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    Replies
    1. Go ahead! :) No, I don't. I just do a few sets of Farmer's walks once a week and prowler sprints after legs on Saturday. Then I just go for a short walk on my rest days, not really for cardio, but more for recovery.

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