WEEKLY WORKOUT ROUTINE: GYM ESSENTIALS

Thee are some things that a girl just can't live without when working out. Here are the things I like to have with me at the gym:

• BCAAs:  My current flavor obsession is Blue Raspberry by BPI sports. What I look for in my BCAA is a powder that dissolves well {no one likes grains in their teeth} and tastes like juice lol. I can always tell based on my soreness over the next 2 days when I've skipped my BCAAs. It is noticeably worse on day 2 {which is typically when my soreness peaks}. Xtend BCAAs by Scivation are another good option.

• Blender Bottle: I have about 4795423948 blender bottles {ask my roommate, they're everywhere in our kitchen lol}. My favorite version is the ProStak. They're way more convenient than hauling around a plastic baggy of protein powder for when I'm done drinking my BCAAs after my workout. And they come in so many fun colors -- I have 5. Necessity? Definitely not, but I can't seem to help myself lol.

• Wireless headphones: I'm a fan of big headphones because honestly, they deter anyone from coming up to me for small talk {I do not come to play lol}. I specifically prefer over ear headphones for comfort. My favorite budget headphones are the Skullcandy Hesh 2 Wireless Headphones {pictured} and if you're willing to shell out a bit more, the Beats Studio Wireless Headphones are another great option. I forgot my headphones recently and it made my workout so much more of a struggle. I kept knocking the wired Apple earbuds out of my ear or dropping my phone, which was very frustrating.

• Resistance band: If you follow my instagram, you know I incorporate these in a lot of my lower body exercises, especially if I'm working out in a gym that's not quite as well-equipped (like hotel or apartment gyms). And I of course use them when I do any at home workouts. My extra heavy resistance band can be found here and my regular resistance bands set can be found here.

• Wristwatch: I only really need something to easily time my rest between sets so a simple wristwatch is all I wear-- I love Freestyle Shark watches {can be found here or here} because they come in such fun colors. I've been wearing the same watch since college and just now switched to the velcro strap version. So far, I'm loving it. The best part? You can customize your Freestyle watches by switching the watch face and the straps at will. In the past,  I have invested in a fitness watch but a) I refuse to wear a chest strap and b) so far I haven't found a watch that accurately reflects my heart rate without a chest strap. I've heard good things about the newer Polar and Apple watches so I may eventually invest in one of these. But until then, I'll be sticking to my trusty Shark watches.

• Bar pad (not pictured): this is excellent if you're doing heavy hip thrusts! I also occasionally use it for heavy squats or lunges with the Smith machine/barbells.  Mine is old and gross and badly in need of replacement so I didn't subject you all to an image of it lol. The one I use is super cheap and can be found on Amazon. Alternatively, you can just use a rolled up gym towel or sweatshirt which is what I used to do.

• Workouts: Last but certainly not least! I have my workouts written out and categorized in the Notes app on my phone and in the cloud so whatever device I have, I'm set. That way I've always got 'em with me!

This week's workout is below!

Monday: Legs (Quads, Glutes)

• Smith Machine Sumo Squat - 4 sets x 8 reps (A)

• Jump Lunge - 4 sets x 15 reps each side (B)

• Smith Machine Regular Squat - 4 sets x 8 reps (A)

• Side-to-Side Squat {w/ resistance band below knees} - 4 sets x 15 reps each side (B)

• Smith Machine Legs-Together Squat - 4 sets x 8 reps (A)

• Dumbbell Curtsey Lunge - 4 sets x 10 reps each side (B)

• Calf Raise- 4 sets x 10 reps

Tuesday: Chest+Back

• T-bar Row - 4 sets x 8 reps (A)

• Bent Over Fly - 4 sets x 10 reps (B)

• Skull Crusher - 4 sets x 8 reps (A)

• Flat Bench Press (dumbbells or bar) - 4 sets x 8 reps (B)

• Dumbbell Row - 4 sets x 8 reps (A)

• Incline Bench Press (dumbbells or bar) - 4 sets x 8 reps (B)

• Pec Fly on Machine - 4 sets x 8 reps

• Rear Delt on Machine - 4 sets x 8 reps

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

Thursday: Legs (Hamstrings, Glutes)

• Dumbbell Step Up - 4 sets x 8 reps (A)

• Dumbbell Single Leg Deadlift - 4 sets x 10 reps each side (B)

• Goblet Squat - 4 sets x 8 reps (A)

• Jump Lunge - 4 sets x 15 reps each side (B)

• ingle Leg Curl {slow negative} - 4 sets x 8 reps each side

• Back Extension {w/ plate to chest} - 4 sets x 10 reps

• Glute Pushdown {on assisted pull-up machine} - 4 sets x 12 reps each side

• Barbell Hip Thrust {w/ resistance band below knees} - 4 sets x 10 reps

Friday: Shoulders

• Upright Row - 4 sets x 8 reps (A)

• Overhead Press (dumbbell or bar)- 4 sets x 8 reps (B)

• Dumbbell Front Raise - 4 sets x 8 reps (A)

• DB Lateral Raise - 4 sets x 8 reps (B)

• Cable Rear Delt w/ reverse grip (thumbs pointing towards you) - 4 sets x 8 reps (A)

• Insert your favorite ab routine here! My routine can be found at the bottom of my very first workout post

Saturday: Abs+Cardio

• Insert your favorite ab routine here! My routine can be found at the bottom of my very first workout post here.

Sunday: Rest day