Weekly Workout Routine: Swiftly Tech Tee

nike gold sneakers, nike air max ultra flyknit sneaker, green align pant, lululemon leggings, lululemon swiftly tech long sleeve shirt, lululemon align pant, lululemon align crop leggings, lululemon free to be wild bra, lululemon sports bra, a southern drawl workouts, summer activewear, spring activewear, lululemon high times pant, lululemon wunder under pant, lululemon activewear, athleisure, cute activewear outfit, a southern drawl workouts, weekly workout routine, weekly workouts, weekly exercises, polar a360 watch, cute activewear, cute workout outfit, running routine, girl gains, fitness inspiration, fitspo, athleisure, nike athleisure outfit // grace wainwright a southern drawl

Leggings: Lululemon Align Pant II | Shirt: Lululemon Swiftly Tech Tee | Sports Bra: Lululemon Energy Bra | Sunglasses: Ray Ban Aviators | Shoes: Nike Air Max Thea Ultra Flyknit Metallic Shoe {similar here & here} | Watch: Polar A360 {with polar strap} | Earrings: Givenchy Pave Stud Earrings | Earphones: Beats by Dr. Dre Powerbeats3 Wireless Earphones

nike gold sneakers, nike air max ultra flyknit sneaker, green align pant, lululemon leggings, lululemon swiftly tech long sleeve shirt, lululemon align pant, lululemon align crop leggings, lululemon free to be wild bra, lululemon sports bra, a southern drawl workouts, summer activewear, spring activewear, lululemon high times pant, lululemon wunder under pant, lululemon activewear, athleisure, cute activewear outfit, a southern drawl workouts, weekly workout routine, weekly workouts, weekly exercises, polar a360 watch, cute activewear, cute workout outfit, running routine, girl gains, fitness inspiration, fitspo, athleisure, nike athleisure outfit // grace wainwright a southern drawl
nike gold sneakers, nike air max ultra flyknit sneaker, green align pant, lululemon leggings, lululemon swiftly tech long sleeve shirt, lululemon align pant, lululemon align crop leggings, lululemon free to be wild bra, lululemon sports bra, a southern drawl workouts, summer activewear, spring activewear, lululemon high times pant, lululemon wunder under pant, lululemon activewear, athleisure, cute activewear outfit, a southern drawl workouts, weekly workout routine, weekly workouts, weekly exercises, polar a360 watch, cute activewear, cute workout outfit, running routine, girl gains, fitness inspiration, fitspo, athleisure, nike athleisure outfit // grace wainwright a southern drawl
nike gold sneakers, nike air max ultra flyknit sneaker, green align pant, lululemon leggings, lululemon swiftly tech long sleeve shirt, lululemon align pant, lululemon align crop leggings, lululemon free to be wild bra, lululemon sports bra, a southern drawl workouts, summer activewear, spring activewear, lululemon high times pant, lululemon wunder under pant, lululemon activewear, athleisure, cute activewear outfit, a southern drawl workouts, weekly workout routine, weekly workouts, weekly exercises, polar a360 watch, cute activewear, cute workout outfit, running routine, girl gains, fitness inspiration, fitspo, athleisure, nike athleisure outfit // grace wainwright a southern drawl
nike gold sneakers, nike air max ultra flyknit sneaker, green align pant, lululemon leggings, lululemon swiftly tech long sleeve shirt, lululemon align pant, lululemon align crop leggings, lululemon free to be wild bra, lululemon sports bra, a southern drawl workouts, summer activewear, spring activewear, lululemon high times pant, lululemon wunder under pant, lululemon activewear, athleisure, cute activewear outfit, a southern drawl workouts, weekly workout routine, weekly workouts, weekly exercises, polar a360 watch, cute activewear, cute workout outfit, running routine, girl gains, fitness inspiration, fitspo, athleisure, nike athleisure outfit // grace wainwright a southern drawl
nike gold sneakers, nike air max ultra flyknit sneaker, green align pant, lululemon leggings, lululemon swiftly tech long sleeve shirt, lululemon align pant, lululemon align crop leggings, lululemon free to be wild bra, lululemon sports bra, a southern drawl workouts, summer activewear, spring activewear, lululemon high times pant, lululemon wunder under pant, lululemon activewear, athleisure, cute activewear outfit, a southern drawl workouts, weekly workout routine, weekly workouts, weekly exercises, polar a360 watch, cute activewear, cute workout outfit, running routine, girl gains, fitness inspiration, fitspo, athleisure, nike athleisure outfit // grace wainwright a southern drawl
nike gold sneakers, nike air max ultra flyknit sneaker, green align pant, lululemon leggings, lululemon swiftly tech long sleeve shirt, lululemon align pant, lululemon align crop leggings, lululemon free to be wild bra, lululemon sports bra, a southern drawl workouts, summer activewear, spring activewear, lululemon high times pant, lululemon wunder under pant, lululemon activewear, athleisure, cute activewear outfit, a southern drawl workouts, weekly workout routine, weekly workouts, weekly exercises, polar a360 watch, cute activewear, cute workout outfit, running routine, girl gains, fitness inspiration, fitspo, athleisure, nike athleisure outfit // grace wainwright a southern drawl
nike gold sneakers, nike air max ultra flyknit sneaker, green align pant, lululemon leggings, lululemon swiftly tech long sleeve shirt, lululemon align pant, lululemon align crop leggings, lululemon free to be wild bra, lululemon sports bra, a southern drawl workouts, summer activewear, spring activewear, lululemon high times pant, lululemon wunder under pant, lululemon activewear, athleisure, cute activewear outfit, a southern drawl workouts, weekly workout routine, weekly workouts, weekly exercises, polar a360 watch, cute activewear, cute workout outfit, running routine, girl gains, fitness inspiration, fitspo, athleisure, nike athleisure outfit // grace wainwright a southern drawl
nike gold sneakers, nike air max ultra flyknit sneaker, green align pant, lululemon leggings, lululemon swiftly tech long sleeve shirt, lululemon align pant, lululemon align crop leggings, lululemon free to be wild bra, lululemon sports bra, a southern drawl workouts, summer activewear, spring activewear, lululemon high times pant, lululemon wunder under pant, lululemon activewear, athleisure, cute activewear outfit, a southern drawl workouts, weekly workout routine, weekly workouts, weekly exercises, polar a360 watch, cute activewear, cute workout outfit, running routine, girl gains, fitness inspiration, fitspo, athleisure, nike athleisure outfit // grace wainwright a southern drawl
nike gold sneakers, nike air max ultra flyknit sneaker, green align pant, lululemon leggings, lululemon swiftly tech long sleeve shirt, lululemon align pant, lululemon align crop leggings, lululemon free to be wild bra, lululemon sports bra, a southern drawl workouts, summer activewear, spring activewear, lululemon high times pant, lululemon wunder under pant, lululemon activewear, athleisure, cute activewear outfit, a southern drawl workouts, weekly workout routine, weekly workouts, weekly exercises, polar a360 watch, cute activewear, cute workout outfit, running routine, girl gains, fitness inspiration, fitspo, athleisure, nike athleisure outfit // grace wainwright a southern drawl
nike gold sneakers, nike air max ultra flyknit sneaker, green align pant, lululemon leggings, lululemon swiftly tech long sleeve shirt, lululemon align pant, lululemon align crop leggings, lululemon free to be wild bra, lululemon sports bra, a southern drawl workouts, summer activewear, spring activewear, lululemon high times pant, lululemon wunder under pant, lululemon activewear, athleisure, cute activewear outfit, a southern drawl workouts, weekly workout routine, weekly workouts, weekly exercises, polar a360 watch, cute activewear, cute workout outfit, running routine, girl gains, fitness inspiration, fitspo, athleisure, nike athleisure outfit // grace wainwright a southern drawl
nike gold sneakers, nike air max ultra flyknit sneaker, green align pant, lululemon leggings, lululemon swiftly tech long sleeve shirt, lululemon align pant, lululemon align crop leggings, lululemon free to be wild bra, lululemon sports bra, a southern drawl workouts, summer activewear, spring activewear, lululemon high times pant, lululemon wunder under pant, lululemon activewear, athleisure, cute activewear outfit, a southern drawl workouts, weekly workout routine, weekly workouts, weekly exercises, polar a360 watch, cute activewear, cute workout outfit, running routine, girl gains, fitness inspiration, fitspo, athleisure, nike athleisure outfit // grace wainwright a southern drawl

Hey hey hey y’all! I’ve been sick in bed ALL last week with tonsillitis, so I’m super excited to be up and about and ready to get back into the gym.  I’ve always felt so passionate about taking care of my body via fitness, nutrition, and just overall fueling my body with good stuff rather than the bad.  So, being confined to my bed for six days definitely reaffirmed that for me.

It’s no surprise that I’m obsessed with this swiftly tech tee! I have it in so many colors and I wear it both for working out {I also like tying this tee in the back} and for athleisure! They’re so comfy, sweatwicking, and are extremely flattering.  Plus, y’all already know how I feel about these align leggings, so we won’t get into why I’m so obsessed with them YET AGAIN.

I just wanted to talk about a few random fitness things with y’all today! First of all, I tried some new BCAAs and love them! I actually drank them all last week when I was sick ha! That’s how good they tasted {I couldn’t swallow anything but water, so I tried at least throwing in some BCAAs for good measure}.  I got grape, blue raspberry, and strawberry mango — all of these flavors are delicious! The grape doesn’t taste like cough medicine {I swear} and is actually quite tasty.  I even tried out a new water bottle that you can find over here that I really dig.

Also, I just wanted to bring up that I have a 3 week slimdown that I posted last summer, in case anyone wanted to try it out to kick off this spring! You can find all of the weeks here:

Week 1 of 3 Week Slim Down

Week 2 of 3 Week Slim Down

Week 3 of 3 Week Slim Down

This might be a great way to kick start some fitness goals of yours! I’d love to hear your thoughts on it!

Here’s this week’s workout routine:

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

  • 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 + HIIT

  • 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!

Thursday: Chest & Triceps + 45 min of 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 {Mostly Glutes} & Abs + HIIT

  • 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 + HIIT

  • 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 {or you can do cardio if you’re feeling frisky!}

8 Responses to Weekly Workout Routine: Swiftly Tech Tee

  1. Julia says:

    I love trying new workouts and I am looking forward to trying your three week slim down!

    http://www.thedizzygirls.wordpress.com

  2. I love the Swiftly tees and tanks!

  3. You have THE best shoe gear I’ve seen!!! Can’t wait to try some of these!!!

    http://www.keepingupwithcandy.com

  4. Southern & Style says:

    These are definitely your colors-they compliment you so well!

    xoxo, SS

    Southern And Style

  5. Really love this look! I need to start doing your workouts- you look amazing!!! Xo

    @stylemelauren
    http://www.stylemelauren.com

  6. Tommi W. says:

    I LOVE the Scivation BCAAs! The grape is yummy, but the Green Apple is so so YUMMY! You should try it next! You won’t be sorry 😉

  7. Those are our favorite BCAAs too! We always have at least 3 flavors lying around the house!

    http://www.powercleansandpinotnoir.com

  8. Dina says:

    The BCAAs are my favorite! Took me a long time to find ones that tasted good and I really enjoy these! Grape is actually my favorite…LOL!

Leave a Reply

Your email address will not be published. Required fields are marked *