Weekly Workout Routine: Laser Cut Sport Bra

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Bra: Victoria’s Secret Strappy Laser Cut Sport Bra | Shorts: Victoria’s Secret Player Run Short | Shoes: Nike Free Running Shoes | Earrings: Nadri Feather Ear Crawlers  | Watch: Polar A360 {with polar strap}| Rings: Charlotte Ring Stack, c/o BaubleBar, & David Yurman Wheaton Ring

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laser cut sports bra, victoria's secret activewear, meal prep ideas, vsx sportswear, victoria's secret sportswear, athleisure, cute activewear, girl gains, leg workout routine, butt workout routine, glute workout routine, nike free 5.0 shoes, strappy sports bra, polar A360, weekly workout routine, arm workout, female workout routine // grace wainwright a southern drawl
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laser cut sports bra, victoria's secret activewear, meal prep ideas, vsx sportswear, victoria's secret sportswear, athleisure, cute activewear, girl gains, leg workout routine, butt workout routine, glute workout routine, nike free 5.0 shoes, strappy sports bra, polar A360, weekly workout routine, arm workout, female workout routine // grace wainwright a southern drawl
laser cut sports bra, victoria's secret activewear, meal prep ideas, vsx sportswear, victoria's secret sportswear, athleisure, cute activewear, girl gains, leg workout routine, butt workout routine, glute workout routine, nike free 5.0 shoes, strappy sports bra, polar A360, weekly workout routine, arm workout, female workout routine // grace wainwright a southern drawl
laser cut sports bra, victoria's secret activewear, meal prep ideas, vsx sportswear, victoria's secret sportswear, athleisure, cute activewear, girl gains, leg workout routine, butt workout routine, glute workout routine, nike free 5.0 shoes, strappy sports bra, polar A360, weekly workout routine, arm workout, female workout routine // grace wainwright a southern drawl
laser cut sports bra, victoria's secret activewear, meal prep ideas, vsx sportswear, victoria's secret sportswear, athleisure, cute activewear, girl gains, leg workout routine, butt workout routine, glute workout routine, nike free 5.0 shoes, strappy sports bra, polar A360, weekly workout routine, arm workout, female workout routine // grace wainwright a southern drawl
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laser cut sports bra, victoria's secret activewear, meal prep ideas, vsx sportswear, victoria's secret sportswear, athleisure, cute activewear, girl gains, leg workout routine, butt workout routine, glute workout routine, nike free 5.0 shoes, strappy sports bra, polar A360, weekly workout routine, arm workout, female workout routine // grace wainwright a southern drawl

Chicago was so much fun this past weekend! I rarely get to see my childhood girlfriends, so this trip was definitely special for me.  It’s always a good time when we’re together! Anyways…I’m sad to say that this weekend is over {wahhh} and now it’s time to kick some booty in the gym! I’ve been currently loving this strappy laser cut sport bra — it comes in multiple different colors, it’s comfortable, and it provides the perfect amount of support.

I went ahead and just matched the whole ensemble together: this laser cut sport bra and these fun running shorts.  I’ve been loving white activewear lately — although, it definitely could be dangerous at times haha.  What are your thoughts on this outfit?

Also, don’t forget about this week’s workout routine! Enjoy!

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

  • Single Leg Deadlifts w/ Kettlebell: 8 reps each leg, 4 sets
  • Walking Lunges: 30 reps, 4 sets
  • Single Leg Push Press: 10 reps each leg, 4 sets

*after completed a set of each exercise, spring on the treadmill for 1 full minute*

  • Weighted Squat Pulses: 20 reps, 4 sets
  • Single Leg Hamstring Curls: 12 reps each leg, 4 sets
  • Kickbacks with Cable: 12 reps each leg, 4 sets

*after each set, sprint on the stairmaster for 2 full minutes*

  • Alternating Lunges: 12 reps each leg, 4 sets
  • Sumo Front Squats: 15 reps, 4 sets
  • Weighted Step-Ups: 12 reps each leg, 4 sets

*after each set, do 10 burpees*

Tuesday: Shoulders, Chest, Back & Biceps + HIIT

*Superset these!*

  • Lateral Raises: 8 reps, 3 sets
  • Push-Ups: 15 reps, 3 sets
  • Pull-Ups: until failure, 3 sets 
  • Alternating Front Raises: 8 reps each arm, 3 sets
  • Chest Flyes: 10 reps, 3 sets
  • Cable Row: 8 rep hold, 3 sets
  • Shoulder Presses with EZ Barbell: 10 reps, 3 sets
  • Incline Chest Press: 10 reps, 3 sets
  • Alternating Single Lat Pulldown: 8 reps each side, 3 sets
  • Alternating Bicep Curls: 12 reps each arm, 5 sets
  • Cable Biceb Curls on the High Pulley: 12 reps each arm, 5 sets

Wednesday: Take a Full Body Class like TRX, typically focuses on core & glutes

Thursday: Shoulders, Chest, & Back + Low Intensity Cardio

*Superset these!*

  • Upright Row: 10 reps, 3 sets
  • Lay Down Push-Ups: 15 reps, 3 sets
  • Single Arm Cable Row: 8 reps each arm, 3 sets
  • Alternating Shoulder Press on Cable Machine: 10 reps each arm, 3 sets
  • Incline Chest Press: 8 reps, 3 sets
  • Bent Over Barbell Row: 8 reps, 3 sets {hold after each rep}
  • Alternating Lateral Raises: 6-8 reps each arm, 3 sets
  • Pull-Ups {assisted or unassisted}: until failure, 3 sets
  • Push-Ups: 10 reps, 3 sets

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

  • Weighted Step Ups into a Kickback: 15 reps each leg, 4 sets
  • Goblet Squats: 12 reps, 4 sets
  • Adductor/Abductor Machine: 20 reps, 4 sets {for each machine}

*sprint on treadmill for 0.25 mile after each set*

  • Single Leg Kettlebell Deadlift: 8 reps each leg, 4 sets
  • Hamstring Curls: 10 reps {heavy}, 4 sets
  • Pulsing Lunges on Smith Machine: 20 pulses, 4 sets

*sprint on stairmaster for 2 full minutes*

  • Kneeling Barbell Thrusts: 12 reps, 4 sets
  • Cable Rope Pull Through: 12 reps, 4 sets
  • Front Squats with EZ Barbell: 12 reps, 4 sets

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

Saturday: Triceps & Shoulders, Chest, & Back + HIIT

  • Alternating Lateral Raises using cable: 8 reps each arm, 3 sets {these are amazing for shoulders!}
  • Decline Push-Ups: 12 reps, 3 sets
  • Lat Pulldowns with Wide Grip Handle Bar: 8 reps, 3 sets
  • Shoulder Press with Smith Machine: 10 reps, 3 sets
  • Lay-Down Push-Up into Superman: 15 total reps, 3 sets
  • Bent Over Row with Smith Machine: 10 reps, 3 sets
  • Seated Shoulder Press using Cable Machine: 10 reps, 3 sets
  • Chest Press with Barbell: 8 reps, 3 sets
  • ‘Lawnmower’ using Cable at the Low Pulley: 10 reps each side, 3 sets
  • Single Tricep Cable Pushdowns: 10 reps each arm, 3 sets
  • Skull-Crushers: 10 reps, 3 sets
  • Tricep Pulldowns with Rope & Cable: 10 reps, 3 sets

Sunday: Rest Day

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Breakfast Meal of the Week: 1 Large Egg + Egg Whites, mixed with Low Fat Cottage Cheese, + Ezekiel Toast

Lunch Meal of the Week: Turkey BLT Sandwich, using Turkey Bacon

Dinner Meal of the Week: Crockpot Buffalo Shredded Chicken on a Salad {see my Crockpot Mexican Shredded Chicken recipe over here for similar steps}!

3 Responses to Weekly Workout Routine: Laser Cut Sport Bra

  1. I’ve been really into white activewear lately, too! I just bought some white printed crops from Bandier (by Alala) that are gorgeous and so summery. I really like that VSX bra, too!

  2. Love all the workouts posts! They’re very motivating and I can’t wait to add them to my routine!
    Also, you look amazing girl!

    xo, Caitlin

  3. Emma Andree says:

    I love the workout routine! Your outfit is so cute and sporty, too!
    xx, EA

    emmaandree.com

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