ADIDAS SWIFT RUN SNEAKER

The next few weeks are about to be very short posts because #onclife lol. But let's start the new year off with these awesome sneakers which have quickly become one of my favorites! They're super comfortable and of course, super nice to look! I'm a little biased because teal/blue-green is my favorite color but they also come in plenty of other colors for everyone's tastes. I've linked several options at the end of the post. I love these mostly for cardio days but I've used them on lift days and have been super comfy.

Here's this week's workout:

Monday: Legs {Hamstrings, Glutes, Calves}

*4 Supersets + 1 Burnout*

Barbell Hip Thrusts {w/ resistance band below knees} – 4 sets x 10 reps > end each set w/ 5 pulses > then 10 second hold (A)
Stiff Leg Deadlift – 4 sets x 10 reps (B)
Deficit Sumo Squat: 4 sets x 10 reps (A)
Deficit Sumo Deadlift – 4 sets x 10 reps (B)
Smith Machine Reverse Lunge – 4 sets x 10 reps (A)
Smith Machine Calf Raise – 4 sets x 10 reps (B)
Cable Hip Abduction – 4 sets x 10 reps each leg (A)
Cable Side Lunges – 4 sets x 10 reps (B)
BURNOUT: Band Seated Abduction – 3 sets to failure, 1 min rest in between

Tuesday: Back & Arms

*4 Supersets + 1 Burnout*

Bent Over Cable Row – 4 sets x 10 reps (A)
Overhead Cable Bicep Curl – 4 sets x 8 reps each arm {can do both arms or one arm at a time} (B)
Seated Cable Face Pulls – 4 sets x 10 reps (A)
Alternating Hammer Curls – 4 sets x 8 reps (B)
Wide Lat Pulldown – 4 sets x 8 reps (A)
Tricep Pushdown on Cable – 3 sets x 28 method (B)
Smith Machine Single Arm Row – 4 sets x 8 reps, hold for 1-2 secs (A)
Tricep Dips – 4 sets x 8 reps (B)
BURNOUT: Reverse Grip Smith Machine Row – 3 sets x to failure

Wednesday: Choose a fitness class or get some extra cardio in!

Thursday: Abs + Cardio {HIIT}

My ab routine can be found at the bottom of this post and my new moves are on my instagram!
20 mins of HIIT on treadmill, elliptical or stairmaster {see this post if you need ideas!}

Friday: Legs {Quads, Glutes, IT Band/TFL}

*4 Supersets + 1 Burnout*

Reverse Hack Squat {w/ resistance band below knees} – 4 sets x 10 reps (A)
Glute Kickback w/ Band {resistance band below knees} – 4 sets x 15 reps each leg (B)
Side Single Leg Press – 4 sets x 10 reps each leg (A)
Goblet Squat – 4 sets x 10 reps (B)
Side Step Ups – 4 sets x 15 reps each leg (A)
Weighted Step-Ups – 4 sets x 15 reps (B)
Machine Seated Hip Abduction** – 4 sets x 21 method (A)
Machine Seated Elevated Hip Abduction {butt off seat} – 4 sets x 10 reps (B)
BURNOUT: Extended Range Side-Lying Hip Abduction – 3 sets x to failure