WEEKLY WORKOUT ROUTINE: NIKE INDY LOGO BRA

This is totally my new favorite bra {also available here and here}! Isn't the strappy back so fun and unique? And I find it so flattering. I think it's a great bra for both athleisure and working out; it held up really well the first time I wore it while running sprints outside {which is a guaranteed sweaty workout for me lol}. It pairs well both on its own and with any open back tank or top to show off that back. The best part? It's currently on sale at Nike! Shop this post via the links in the text or the widget at the end of the post!

Here's this week's workout routine!

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

• Barbell Hip Thrusts {w/ resistance band below knees} – 4 sets x 10 reps > end w/ 5 pulses > into 10 second hold (A)

• Sumo deadlift – 4 sets x 10 reps (B)

• *Sprint on treadmill for 1 minute {between each superset}* (C)

• Narrow Stance Leg Press – 4 sets ×10 reps (A)

• Wide Stance Leg Press {w/ resistance band below knees} – 4 sets ×10 reps (B)

• *Sprint on treadmill for 1 minute {between each superset}* (C)

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

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

• *Sprint on treadmill for 1 minute {between each superset}* (C)

Tuesday: Back & Arms

*All Supersets!*

• Seated Row with Straight Bar: 4 sets x 8 reps, hold each rep for 1-2 secs (A)

• Cable Bicep Curl {High}: 4 sets x 8 reps (B)

• Reverse Face Pulls: 4 sets x 10 reps (A)

• Alternating Hammer Curls: 4 sets x 10 reps (B)

• Wide Lat Pulldown: 4 sets x 8 reps (A)

• Tricep Pushdown on Cable: 28 method, 3 setsIncline (B)

• Upright Rows: 4 sets x 8 reps (A)

• Tricep Dips: 4 sets x 8 reps (B)

• Bent Over Lateral Raise Burnout: 4 sets x 20 reps

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

• 20 mins of HIIT on treadmill, elliptical or stairmaster {see this post if you need ideas!}

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

• Reverse Hack Squat {resistance band below knees}: 4 sets x 10 reps (A)

• Cable Hip Twists {cable at hip height, grip cable at hip level and close to your body as you twist}: 4 sets x 15 reps (B)

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

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

• Extended Range Side-Lying Hip Abduction: 4 sets x 15 reps (A)

• Weighted Step-Ups: 4 sets x 15 reps (B)

• Machine Seated Hip Abduction {or w/ resistance band if preferred}: 4 sets x 21 method > into 10 reps with butt off seat {increase weight (I go up 40-50 lbs) and hold onto the machine in front of you for balance} (A)

• Side Step Ups: 15 reps each leg, 3 sets (B)

Saturday: Chest & Shoulders

*Superset each pair!*

• 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 Flyes: 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)

• Machine Pec Fly Burnout: 1 set x 40-50 reps {or until you cannot maintain a slow controlled movement}

Sunday: Rest Day!

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