Weekly Workout Routine: Speed Up Short

speed up short, lululemon shorts, lululemon outfits, nike free rn sneaker, lululemon swiftly tech tee, white mesh shorts, nike juvenate sneaker, celine aviators, lululemon swiftly tech tee, mind over miles shorts, lululemon sports bra, lululemon featherlight bra, lululemon align pant, lululemon activewear, lululemon leggings, lululemon crops, athleisure, a southern drawl workouts, summer activewear, spring activewear, fit with asd videos, #fitwithasd, 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

Shorts: Lululemon Speed Up Short | Top: Lululemon Swiftly Tech Short Sleeve Crew | Sports Bra: Lululemon Energy Bra | Shoes: Nike Flex 2017 RN Sneaker | Earrings: 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}

speed up short, lululemon shorts, lululemon outfits, nike free rn sneaker, lululemon swiftly tech tee, white mesh shorts, nike juvenate sneaker, celine aviators, lululemon swiftly tech tee, mind over miles shorts, lululemon sports bra, lululemon featherlight bra, lululemon align pant, lululemon activewear, lululemon leggings, lululemon crops, athleisure, a southern drawl workouts, summer activewear, spring activewear, fit with asd videos, #fitwithasd, 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
speed up short, lululemon shorts, lululemon outfits, nike free rn sneaker, lululemon swiftly tech tee, white mesh shorts, nike juvenate sneaker, celine aviators, lululemon swiftly tech tee, mind over miles shorts, lululemon sports bra, lululemon featherlight bra, lululemon align pant, lululemon activewear, lululemon leggings, lululemon crops, athleisure, a southern drawl workouts, summer activewear, spring activewear, fit with asd videos, #fitwithasd, 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
speed up short, lululemon shorts, lululemon outfits, nike free rn sneaker, lululemon swiftly tech tee, white mesh shorts, nike juvenate sneaker, celine aviators, lululemon swiftly tech tee, mind over miles shorts, lululemon sports bra, lululemon featherlight bra, lululemon align pant, lululemon activewear, lululemon leggings, lululemon crops, athleisure, a southern drawl workouts, summer activewear, spring activewear, fit with asd videos, #fitwithasd, 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
speed up short, lululemon shorts, lululemon outfits, nike free rn sneaker, lululemon swiftly tech tee, white mesh shorts, nike juvenate sneaker, celine aviators, lululemon swiftly tech tee, mind over miles shorts, lululemon sports bra, lululemon featherlight bra, lululemon align pant, lululemon activewear, lululemon leggings, lululemon crops, athleisure, a southern drawl workouts, summer activewear, spring activewear, fit with asd videos, #fitwithasd, 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
speed up short, lululemon shorts, lululemon outfits, nike free rn sneaker, lululemon swiftly tech tee, white mesh shorts, nike juvenate sneaker, celine aviators, lululemon swiftly tech tee, mind over miles shorts, lululemon sports bra, lululemon featherlight bra, lululemon align pant, lululemon activewear, lululemon leggings, lululemon crops, athleisure, a southern drawl workouts, summer activewear, spring activewear, fit with asd videos, #fitwithasd, 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
speed up short, lululemon shorts, lululemon outfits, nike free rn sneaker, lululemon swiftly tech tee, white mesh shorts, nike juvenate sneaker, celine aviators, lululemon swiftly tech tee, mind over miles shorts, lululemon sports bra, lululemon featherlight bra, lululemon align pant, lululemon activewear, lululemon leggings, lululemon crops, athleisure, a southern drawl workouts, summer activewear, spring activewear, fit with asd videos, #fitwithasd, 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
speed up short, lululemon shorts, lululemon outfits, nike free rn sneaker, lululemon swiftly tech tee, white mesh shorts, nike juvenate sneaker, celine aviators, lululemon swiftly tech tee, mind over miles shorts, lululemon sports bra, lululemon featherlight bra, lululemon align pant, lululemon activewear, lululemon leggings, lululemon crops, athleisure, a southern drawl workouts, summer activewear, spring activewear, fit with asd videos, #fitwithasd, 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
speed up short, lululemon shorts, lululemon outfits, nike free rn sneaker, lululemon swiftly tech tee, white mesh shorts, nike juvenate sneaker, celine aviators, lululemon swiftly tech tee, mind over miles shorts, lululemon sports bra, lululemon featherlight bra, lululemon align pant, lululemon activewear, lululemon leggings, lululemon crops, athleisure, a southern drawl workouts, summer activewear, spring activewear, fit with asd videos, #fitwithasd, 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
speed up short, lululemon shorts, lululemon outfits, nike free rn sneaker, lululemon swiftly tech tee, white mesh shorts, nike juvenate sneaker, celine aviators, lululemon swiftly tech tee, mind over miles shorts, lululemon sports bra, lululemon featherlight bra, lululemon align pant, lululemon activewear, lululemon leggings, lululemon crops, athleisure, a southern drawl workouts, summer activewear, spring activewear, fit with asd videos, #fitwithasd, 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
speed up short, lululemon shorts, lululemon outfits, nike free rn sneaker, lululemon swiftly tech tee, white mesh shorts, nike juvenate sneaker, celine aviators, lululemon swiftly tech tee, mind over miles shorts, lululemon sports bra, lululemon featherlight bra, lululemon align pant, lululemon activewear, lululemon leggings, lululemon crops, athleisure, a southern drawl workouts, summer activewear, spring activewear, fit with asd videos, #fitwithasd, 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
speed up short, lululemon shorts, lululemon outfits, nike free rn sneaker, lululemon swiftly tech tee, white mesh shorts, nike juvenate sneaker, celine aviators, lululemon swiftly tech tee, mind over miles shorts, lululemon sports bra, lululemon featherlight bra, lululemon align pant, lululemon activewear, lululemon leggings, lululemon crops, athleisure, a southern drawl workouts, summer activewear, spring activewear, fit with asd videos, #fitwithasd, 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
speed up short, lululemon shorts, lululemon outfits, nike free rn sneaker, lululemon swiftly tech tee, white mesh shorts, nike juvenate sneaker, celine aviators, lululemon swiftly tech tee, mind over miles shorts, lululemon sports bra, lululemon featherlight bra, lululemon align pant, lululemon activewear, lululemon leggings, lululemon crops, athleisure, a southern drawl workouts, summer activewear, spring activewear, fit with asd videos, #fitwithasd, 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

Photography by Erin Trimble Photography

This speed up short is one of my favorite pairs of shorts ever! I have them in a fuchsia pink and neon yellow {which I snagged last spring} and these shorts never get old! They’re great to run in because they have a little zipper pocket in the back to hold a key/card/etc, and they’re super lightweight.  I’ve also been loving my new Nike kicks — extremely comfortable and are called ‘the flex’!

Here’s this week’s workout routine:

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

  • Jump Squats {holding 12 pound medicine ball}: 15 reps, 5 sets
  • Bulgarian Split Lunges: 20 reps each leg, 5 sets
  • Single Leg Hamstring Curls: 15 reps each leg, 4 sets
  • Abductor Extensions with Infinity Resistance Band Around Legs: 20 reps each leg, 5 sets
  • Pulse Squats with Infinity Resistance Band Around Legs: 30 reps, 3 sets
  • Kickbacks using cable: 15 reps each leg, 5 sets
  • Barbell Hip Thrusts {lying down on bench — heavy}: 20 reps, 4 sets
  • Kneeling Hip Thrusts using Smith Machine {heavy}: 20 reps, 4 sets

Tuesday: Shoulders & Abs + HIIT

*Superset these!*

  • Arnold Press: 15 reps light, 3 sets then 10 reps heavy, 2 sets
  • Front Plate Raise: 15 reps, 5 sets
  • Single cable lateral arm raises: 15 reps each side, 5 sets
  • Upright cable row: 15 reps, 5 sets
  • Single arm shoulder press: 12 reps, 3 sets
  • Barbell shoulder press: until failure, 3 sets

*Add your favorite routine for ABS! I love ending with cable rope crunches!

Wednesday: Take your favorite group fitness class!

Thursday: Biceps & Back + Low Intensity Cardio

*Superset these!*

  • Wide Arm Row: 15 reps, 5 sets
  • Preacher curl: 12 reps each arm, 5 sets
  • Single arm cable row: 15 reps, 4 sets
  • Static hold bicep curl: 15 reps, 4 sets
  • Underhand Pulldowns: 10 reps normal, 5 reps holding at the end, 4 sets
  • Drag Curls: 12 reps, 4 sets
  • Hyperextensions: until failure, 3 sets
  • Alternating Incline Bicep Curls: 15 reps each, 3 sets
  • Single Arm Lat Pulldown on cable machine {heavy}: 8 reps each, 4 sets

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

  • Warm Up w/ Squats on Smith Machine {no weights, just bar}: 20 reps, 3 sets
    • Superset this with 10 burpees to warm yourself up if you haven’t done your cardio
  • Deep Squats on Smith Machine {butt should be lower than 90 degree angle}: 10 reps, 10 sets
  • Pulse Lunges on Smith Machine:  15 reps each leg, 5 sets
  • Pull Through {using rope & cable in between the legs, i.e. here}:  20 reps, 5 sets
  • Deadlift using cable + straight bar: 20 reps, 5 sets
  • Kneeling Barbell Thrusts (tuck booty in!): until failure, 5 sets
  • Sumo Squats w/ Weight: 15 reps, 3 sets
  • Curtsy Lunge: 15 on each side, 3 sets
  • Leg Extensions: 15 reps each leg then 15 reps with both leg, 3 sets
  • Make sure to add your favorite ab routine at the end!

Saturday: Chest & Triceps + HIIT

  • Push-Ups: 60 total push-ups, start out normal then do assisted push-ups if needed
  • Overhead Tricep Extensions: 15 reps, 4 sets
  • Incline Bench Press: 15 reps, 5 sets
  • Tricep Kickbacks: 15 reps, 5 sets
  • Single Arm Dumbbell Chest Fly: 15 reps each arm, 3 sets
  • Single Arm Chest Press: 15 reps each arms, 3 sets
  • Straight bar push-downs: 10 reps normal, 10 reps halfway, 5 sets
  • Skull crushers with Heavy Dumbbell: 15 reps, 5 sets

Sunday: Rest Day

4 Responses to Weekly Workout Routine: Speed Up Short

  1. Ray says:

    I need to take workout more seriously, you look so great!

    http://www.underaytedray.co.uk

  2. Love your color coordination between your shoes and shorts. I have those shorts in a bright pink, but I think that blue color is calling my name!

  3. Whitney says:

    Do you like the speed up short vs. the speed short? The Speed Up is the new/updated version of the Speed — I’m on the fence about them because they fit so differently to me!

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