WEEKLY WORKOUT ROUTINE: FOIL LEGGINGS
- sweatandscalpels
- Nov 25, 2018
- 3 min read
I've always loved 90 Degree by Reflex because their workout clothes are always affordable without sacrificing quality. These foil leggings they just released do not disappoint! They held up great with my sweaty AF leg day and they're a perfect 7/8 length, which is my favorite with workout leggings. I love that it's essentially a neutral color so you can really wear any color with it. I just paired it with my trusty Senita crop top {also another great and affordable brand}! Senita is currently having a Black Friday sale until tomorrow {Monday} so check them out!! I highly, highly recommend them.
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}
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!
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