Challenge Week 7

Challenge Week 7

Monday: Leg HIIT 

Start with 1 mile run on tread

At mat, 4 sets

  • 15 out in jumps
  • 20 alternating jumps
  • 20 donkey kicks per leg
  • 12 side lunges with dumbbell per leg
  • 15 squat jumps

At weights

  • 5 sets of 10 smith machine squats
  • 5 sets of 10 leg press
  • 5 sets of 12 hamstring curls
  • 5 sets of 15 dumbbell deadlifts

Tuesday: Armz

At mat, 4 sets

  • 15 out in pushups
  • 20 commandos, 20 shoulder taps
  • 20 plank dumbbell rows
  • 15 weighted burpees

At weights

  • 4 sets of 20 dumbbell curls
  • 3 sets of 15 hammer curls
  • 4 sets of 12 tricep kickbacks
  • 4 sets of 15 overhead tricep extensions

Wednesday: Cardio and HIIT 

30 minutes on cardio machine of choice

At mat, 4 sets

  • 15 burpees
  • 1 minute plank
  • 15 leg raises
  • 30 second side plank (each side)

Thursday: Back and Chest 

Start with 15 minute row

At weights

  • 4 sets of 12 wide grip lat pulldowns
  • 4 sets of 15 front cable pulldowns
  • 4 sets of 12 low rows
  • 4 sets of 12 cable chest flyes
  • 4 sets of 15 bent over rows
  • 4 sets of 15 reverse flyes
  • 3 sets of 15 decline pullovers
  • 3 sets of 20 lateral extensions

Friday: SWEAT

2 mile run followed by 20 minutes on treadmill

 

*disclaimer* I am not a personal trainer and only suggest these exercises because it is what worked for me when I was starting out. If at anytime you feel pain or discomfort stop the workout and modify the reps or movements as needed.

Intermediate Week 7

Intermediate Week 7

Monday: Total Body 

Start with 1 mile run to warm up

At mat, 4 sets, 2 dumbbells

  • 20 alternating dumbbell curls
  • 15 burpees
  • 15 dumbbell plank rows
  • 20 leg lunges holding dumbbell
  • 15 squats holding dumbbell

Tuesday: Long Run 

3.5 mile goal!

Wednesday: Leg and Booty Werk

At weights

  • 3 sets of 20 leg lunges holding dumbbells
  • 3 sets of 10 weighted step ups (per leg)
  • 3 sets of 15 out in jumps (no weight)
  • 3 sets of 12 goblet squats with heavy dumbbell

Finish with 5 minute bike!

Thursday: HIIT day

Start with 20 minutes on the elliptical or stairmaster

At mat, 3 rounds

  • 10 burpees
  • 20 situps
  • 15 leg raises
  • 1 minute plank

Friday: Sweat

2 miles on treadmill and then 10 minute bike!

 

*disclaimer* I am not a personal trainer and only suggest these exercises because it is what worked for me when I was starting out. If at anytime you feel pain or discomfort stop the workout and modify the reps or movements as needed.

Beginner Week 7

Beginner Week 7

Monday: Total Body Wake Up 

4 rounds at mat

  • 30 second run in place
  • 20 girl pushups
  • 20 bodysquats
  • 10 forward leg lunges
  • 10 back leg lunges
  • 1 minute plank

Finish with 10 minute bike

Tuesday: Light Weight

Grab 2 dumbbells and find a open space! 4 rounds

  • 20 alternating dumbbell curls (10 each hand)
  • 10 burpees
  • 20 leg lunges holding dumbbells (10 each leg)
  • 15 bent over dumbbell rows

Finish with 0.5 mile walk on treadmill

Wednesday: Walk it out

At treadmill

  • 0.25 mile walk at 3.5 mph
  • 0.25 mile jog at 5.0 mph
  • 0.25 mile walk at 3.5 mph
  • 0.25 mile sprint at 5.5. mph
  • 0.5 mile incline 8 walk at 4.0 mph
  • 0.25 mile cool down walk at 3.5 mph

Thursday: Leg and Booty Focus

At mat, 4 rounds

  • 15 out in jumps
  • 20 bodyweight squats
  • 20 donkeykicks (10 each leg)
  • 20 fire hydrants (per leg)
  • 10 side leg lunges (right and left)

Friday: Long Cardio

30 minutes on your favorite cardio machine!

 

*disclaimer* I am not a personal trainer and only suggest these exercises because it is what worked for me when I was starting out. If at anytime you feel pain or discomfort stop the workout and modify the reps or movements as needed.

Thankful for Style

Thankful for Style

Hey guys! Happy Sunday!

Can you believe Thanksgiving is this week? I honestly can’t, but I am truly thankful for a short time to relax, bond with family, and feast on some holiday yummies. Thanksgiving just means we are one step closer to Christmas, aka the best holiday!

While the food may be the main event at your Thanksgiving gathering, no holiday get together would be complete without a bomb outfit to show off to all of your relatives. There’s nothing quite like prancing around the kitchen and grazing on snacks in an outfit that makes you feel like the fashion icon of your family. Your cousins have nothing on this.

So, to help you look your best I have linked some of my Thanksgiving style inspo outfits and accessories from all of my favorite websites! Enjoy!

-Cay

 

Challenge Week 6

Challenge Week 6

Monday: Arm Sizzle

Start with one mile walk/run warmup on tread

At mat, 4 sets

  • 15 out in pushups
  • 15 weighted squat to press
  • 20 commandos, 20 shoulder taps
  • 15 weighted burpees
  • 20 tricep dips

At weights, 3 sets

  • 20 alternating dumbbells curls
  • 20 bent over tricep kickbacks
  • 15 bench dips
  • 15 bar curls

Tuesday: Legs & Butt 

start with 15 minute bike

  • 5 sets of 10 smith machine squats, medium weight
  • 3 sets of 12 land mine squats, medium weight
  • 4 sets of 20 weighted step ups (10 per leg)
  • 4 sets of 20 bulgarian split squats (10 per leg)
  • 5 sets of 10 heavy weight leg press
  • 3 sets of 10 single leg press
  • 4 sets of 12 cable kickbacks
  • 4 sets of 12 cable pull throughs

Wednesday: Cardio and Shoulders 

30 minutes on stairmaster or elliptical

At weights, 3 sets

  • 15 side shoulder raises into hammer curl
  • 15 single shoulder press
  • 12 shoulder forwards per arm
  • 15 high weight shoulder raises

Thursday: Back and Chest 

Start with 15 minute row

  • 3 sets of 15 smith machine deadlifts
  • 3 sets of 12 smith machine chest press
  • 5 sets of 30 second landmine rows
  • 4 sets of 12 cable pushdowns
  • 4 sets of 12 cable across

Friday: SWEAT

5 mile run. Yup.

 

*disclaimer* I am not a personal trainer and only suggest these exercises because it is what worked for me when I was starting out. If at anytime you feel pain or discomfort stop the workout and modify the reps or movements as needed.

Intermediate Week 6

Intermediate Week 6

Monday: Kick it into gear

Start with one mile run on tread!

At mat, 4 rounds

  • 10 burpees
  • 15 out and in jumps
  • 20 pushups
  • 1 minute plank
  • 15 lying leg raises

Tuesday: Booty Wurk

10 minutes on stairmaster

Grab 2 dumbbells and move to open area, 4 rounds

  • 20 leg lunges holding dumbbells (10 per leg)
  • 10 dumbbell squat to shoulder press
  • 20 donkey kicks per leg, no weight
  • 20 glute bridges, no weight

Wednesday: Long Cardio

30 minutes on the tread or elliptical, stretch after!

Thursday: Arm Burner 

Start with 10 minute row

At mat, 2 dumbbells, 4 rounds

  • 10 dumbbell curls
  • 15 bent over tricep kickbacks
  • 20 plank dumbbell rows
  • 10 shoulder dumbbell press per arm
  • 20 pushups

Friday: SWEAT

2 mile run, followed by 10 minute bike!

 

*disclaimer* I am not a personal trainer and only suggest these exercises because it is what worked for me when I was starting out. If at anytime you feel pain or discomfort stop the workout and modify the reps or movements as needed.

Beginner Week 6

Beginner Week 6

Monday: Start Strong

Start with 1 mile walk on Treadmill!

At mat, 4 times through

  • 20 sit ups
  • 30 second high knees
  • 15 body weight squats
  • 20 leg lunges (10 per leg)

Tuesday: Cardio Time! 

*stretch before*

  • 0.25 miles at 3.5 mph
  • 0.5 miles at 5.0 mph
  • 0.25 miles at 3.5 mph
  • 0.25 miles at 5.5 mph
  • 0.25 miles at 3.5 mph

Wednesday: Arm pump 

Grab a set of dumbbells and a yoga mat! 4 times through!

  • 10 dumbbell curls
  • 10 dumbbell standing shoulder press
  • 10 dumbbell standing side raises
  • 10 dumbbell front raises
  • 20 girl pushups

Thursday: Leg Shaper 

Start with a 10 minute bike!

At mat, 4 times through!

  • 15 squat jumps
  • 20 leg lunges (10 per leg)
  • 20 side leg lunges (10 per leg)
  • 20 bodyweight squats

Friday: Cardio Again! 

30 minutes walking on the tread or on the elliptical!

*disclaimer* I am not a personal trainer and only suggest these exercises because it is what worked for me when I was starting out. If at anytime you feel pain or discomfort stop the workout and modify the reps or movements as needed.

 

Activewear Sale!

Activewear Sale!

Hey guys! If you need a Monday pick me up, I’ve got it! Belk has all of its activewear on sale! While you might be hesitant towards off brand athleisure, some of my favorite and longest lasting athleisure peices came from the Belk’s activewear brand! So take a look at the goodies I’ve listed below! You can access the athleisure piece by clicking on the slider image!

Xoxo, Cay

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Challenge Week 5

Challenge Week 5

New week, new goals! Lets go!

Monday: Arm pump 

Start with 10 30 second sprints on tread

At mat, 4 times through

  • 15 out in pushups
  • 20 shoulder focus pushups
  • 12 weighted burpees
  • 15 squat to press
  • 20 dumbbell rows
  • 20 commandos, 20 shoulder taps

At weights

  • 4 sets of 15 curls with bar
  • 4 sets of 20 hammer curls
  • 4 sets of 20 tricep kickbacks
  • 4 sets of 20 tricep overhead extension

Tuesday: Put Your Booty to Work

Start with 15 minute bike

  • 5 sets of 10 smith machine squats, 30 second wall sit in between
  • 3 sets of 15 narrow stance smith machine squats
  • 3 30 second out in jumps
  • 5 sets of 12 wide stance leg pres
  • 3 sets of 10 single leg press
  • 4 sets of 15 cable kickbacks
  • 4 sets of 15 cable leg pulls

Wednesday: SWEAT & shoulders 

20 minutes on Stairmaster

At weights, 4 sets

  • 12 side later raises
  • 15 single shoulder press
  • 15 arm rows
  • 15 front raises
  • 15 cable face pulls

Thursday: Back Attack

Start with 15 minute row

At weights, 4 sets

  • 15 Single arm rows, superset with 15 plate rows
  • 15 cable pulls behind back, 15 cable pulls in front
  • 15 reverse flyes
  • 15 incline raises
  • 15 decline pullovers

Friday: SWEAT

2 miles on tread followed by 20 minutes on stairmaster!

finish out with this abs circuit (stolen from my fav whitney simmons)

  • 20 single leg crunches holding medicine ball (each leg)
  • 20 out in plank jumps
  • 20 leg raises holding medicine ball above head
  • 20 spider side plank

 

*disclaimer* I am not a personal trainer and only suggest these exercises because it is what worked for me when I was starting out. If at anytime you feel pain or discomfort stop the workout and modify the reps or movements as needed.

Intermediate Week 5

Intermediate Week 5

We’re stepping it up this week, hope you’re ready!

Monday: Sweat away weekend regrets!

On tread, stretch before!

  • 0.1 miles at 3.5 mph
  • 0.75 miles at 5.5 mph
  • 0.15 miles at 3.0 mph
  • 0.5 miles at 5.5 mph
  • 0.25 miles at 3.5 mph
  • 0.25 miles at 5.5 mph

At mat, 3 rounds

  • 20 situps
  • 20 bodyweight lunges
  • 10 burpees
  • 1 minute plank

Tuesday: Tone those Arms! 

Start with 10 minute row!

At weights, 3 sets per arm!

  • 10 bicep curls
  • 10 shoulder side raises
  • 10 shoulder press
  • 10 tricep kickbacks
  • 15 overhead tricep extensions

Wednesday: Hump dayyy

Start with 10 minutes on the stairmaster!

At weights, 3 sets, push yourself!

  • 20 leg lunges with dumbbells (10 per leg)
  • 15 squats holding a dumbbell in each hand
  • 10 step ups per leg holding dumbbell
  • 10 back lunges with dumbbells (10 per leg)

Thursday: Cardioooo

30 minutes on your favorite cardio machine! Be sure to stretch before and after!

Friday: HIIT

Start with 10 minute bike to warm up

At mat, 4 times through!

  • 10 burpees
  • 15 out and in jumps
  • 40 mountain climbers
  • 15 girl pushups

 

You can do it!! Xoxo Cay

*disclaimer* I am not a personal trainer and only suggest these exercises because it is what worked for me when I was starting out. If at anytime you feel pain or discomfort stop the workout and modify the reps or movements as needed.