Weekly Workout Routine: Staple Athleisure

staple athleisure, alo yoga moto leggings, white moto leggings, yankees baseball cap, lululemon activewear, lululemon athleisure, lululemon singlet tank, athleisure, 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, nike fitspo, athleisure, nike athleisure outfit // grace wainwright a southern drawl

Leggings: Alo High Waist Moto Leggings | Tank: Lululemon Sweat Date Singlet | Sports Bra: Lululemon Free to Be Zen Bra | Cap: Clean Up NY Yankees Baseball Cap | Shoes: Nike Air Max Thea SneakerEarrings: Nadri Edwardian Ear Crawlers | Watch: Polar A360 {with polar strap} | Earphones: JayBird X3 Earphones | BCAAs:Scivation Xtend BCAAs | Pre-Workout: C4 Original {w/ creatine} or Ripped {w/o creatine}

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Here is a blog post that features some pieces from my staple athleisure. These moto leggings always make the cut, plus this sports bra, AND a baseball cap! I snagged this ‘sweat date singlet’ a few weeks ago and have been wearing it on repeat. I’m loving the colors that are available here {all pastels} and it’s super flattering around the shoulders and neckline! Definitely recommend it if you’re on the hunt for a new tank!

Here’s this week’s workout routine! Enjoy!

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

  • Single Leg Deadlifts w/ Kettlebell: 8 reps each leg, 4 sets
  • Calf Raises with Kettlebell: 15 reps, 4 sets
  • Weighted Squat Jumps on Smith Machine {light weight; jump wide then jump narrow and repeat}: 15 reps, 4 sets

*after completing a set of each exercise, do 10 burpees // you’ll be doing 40 burpees*

  • Barbell Thrusts: 12 reps, 4 sets
  • Adductor with Cable: 12 reps each leg, 4 sets
  • Abductor with Cable: 12 reps each leg, 4 sets

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

  • Kickbacks with Cable: 12 reps each leg, 4 sets
  • Sumo Front Squats: 15 reps, 4 sets
  • Jump Lunges: 30 reps total, 4 sets

*after each set, do 10 burpees*

Tuesday: Shoulders & Biceps + HIIT

*Superset these!*

  • Alternating Lateral Raises: 8 reps each, 3 sets
  • Shoulder Press: 10 reps, 3 sets
  • Alternating Front Raise: 8 reps each arm, 3 sets 
  • Face Pulls: 8 reps, 3 sets
  • Plate Raises: 10 reps, 3 sets
  • Pike Push Ups {hits the shoulders not the chest}: 10 reps, 3 sets
  • Incline Alternating Bicep Curls: 12 reps each arm, 5 sets
  • Hammer Curls using Cable Rope: 12 reps, 5 sets

Wednesday: Take your fave group fitness class!

Thursday: Chest & Back + Low Intensity Cardio

*Superset these!*

  • Bent Over Barbell Row: 10 reps, 3 sets
  • Lay Down Push-Ups: 15 reps, 3 sets
  • Single Arm Cable Row: 8 reps each arm, 3 sets
  • Decline Chest Press: 8 reps, 3 sets
  • Lat Pulldown with Rope on High Pulley Cable: 12 reps, 3 sets
  • Alternating Chest Flyes: 10 reps each, 3 sets
  • End with burning out your chest with 50 total push-ups — take a break when needed, and you can always utilize your knees for assistance!

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

  • Lunge Pulses: 15 reps each leg, 3 sets
  • Front Squats: 12 reps, 3 sets
  • Donkey Kicks with resistance band: 12 reps each leg, 3 sets

*sprint on treadmill for 0.15 mile after each set*

  • Single Leg Kettlebell Deadlift: 8 reps each leg, 3 sets
  • Barbell Thrusts: 10 reps, 3 sets
  • Sumo Squats: 15 reps, 3 sets

*sprint on stairmaster for 1 minute*

  • Curtsy Lunges: 10 reps each side, 3 sets
  • Cable Rope Pull Through: 12 reps each leg, 3 sets
  • Cable Kickbacks: 15 reps each leg, 3 sets

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

Saturday: Triceps & Shoulders + HIIT

  • Lateral Raises: 8 reps, 3 sets
  • Tricep Kickbacks: 10 reps each arm, 3 sets
  • Upright Row: 10 reps, 3 sets
  • Tricep Cable Rope Pulldowns: 15 reps, 3 sets
  • Shoulder Press using Cable + Bar: 8 reps, 3 sets
  • Skull-Crushers: 8 reps, 3 sets
  • Front Raise with Weight Plate: 10 reps, 3 sets
  • Tricep Dips: 10 normal reps, 10 pulses, 3 sets

Sunday: Rest Day

5 Responses to Weekly Workout Routine: Staple Athleisure

  1. Kay Nguyen says:

    You look amazing! Love your workout outfit <3

    https://www.myblackcloset.com

  2. Nikki says:

    How do you always have the cutest workout clothes!? Love it

  3. Mary says:

    I have the motos in evermint and navy! I am soooo obsessed!!
    xxoo
    Mary
    http://www.BelleOnTrend.com

  4. Shannon says:

    Hey Grace! First off, I love the balance of fitness and fashion on your blog. I recently started getting back into going to the gym and have been loving the classes like mat pilates, cardio kickboxing, and yoga, BUT I want to actually use the machines also. I am very comfortable in the cardio area but am so so intimidated by the weight lifting section. How can I get past this?! It’s all buff dudes and maybe one girl who is in awesome shape. I am not in the best shape and am so intimidated by all of these guys in their cutoff tanks. Help!

    • Hey Shannon! So glad you love my fitness posts. Everyone has to start somewhere. Most people in the weight area are yes, intimidating, but are typically willing to help if you ever need it. I would recommend starting small. Watch a video of a certain workout and follow it when going to the gym. Some people like to hire a trainer for a session or two just to get them familiar with how to use the basic machines. Or you could grab a few dumbbells and do some workouts in the corner until you feel comfortable to venture in. The more times you lift, the more comfortable you’ll be with the area. Try going to the gym at slow times too! Hope that helps! Xx

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