LONG SLEEVE MESH CROP

l

Isn't this mesh crop the cutest? And let's not overlook these super sunny leggings! I love a good long sleeve crop, no idea why but I do lol. This particular crop is great because it has thumbholes (also love) and it's super soft and super cheap ;) As I've said before, Forever 21 is really stepping up their activewear game as of late. The other great thing about this crop is that it clearly goes with just about any color. I tried out these leggings from Amazon because they were $15, seamless and looked like they would be super comfortable and they have definitely been that. They come in tons of color options that are gorgeous and are just as good of quality as some of the much more expensive seamless options out there. They are also squat proof in this color which is always a win right?? Highly recommended!

Here's this week's workouts:

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

*3 Supersets*

• 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)

• HIIT: Sprint on stairmaster – 1 minute (C)

• Deficit Sumo Squat: 4 sets x 10 reps (A)

• Deficit Sumo Deadlift – 4 sets x 10 reps (B)

• HIIT: Sprint on stairmaster – 1 minute (C)

• Smith Machine Reverse Lunge – 4 sets x 10 reps (A)

• Smith Machine Calf Raise – 4 sets x 10 reps (B)

• HIIT: Sprint on stairmaster – 1 minute (C)

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 can be found 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

^if your gym doesn't have this machine, you can do these seated on a bench using a resistance band

Saturday: Chest & Shoulders

*4 Supersets + 1 Burnout*

• Cable Chest Press – 4 sets x 10 reps (A)

• Cable Shoulder Press {or Arnold Press if preferred} – 4 sets x 10 reps (B)

• Incline Bench Press– 4 sets x 10 reps (A)

• Svend Press – 4 sets x 10 reps (B)

• Incline Bench Chest Fly – 4 sets x 8 reps (A)

• Landmine Shoulder Press – 4 sets x 10 reps (B)

• Alternating DB Lateral Raises – 4 sets x 10 reps (A)

• Alternating DB Front Raises – 4 sets x 10 reps (B)

• BURNOUT: Plate Press Out/Plate 8 Combo – 1 set x to failure {or until you cannot maintain a slow controlled movement}

Sunday: Rest Day!

---

SHOP THE POST