FULL WEEK OF WORKOUTS 2021 | weight training, walking, and skiing (in-depth!)

| THE WORKOUTS |
Intro | 0:00

Day 1 | Push Day | 0:43
Warm Up: 2x20
DB Bench Press: 3x15
Seated Shoulder Press: 3x15
Upright Row: 3x15 superset with…
Up and Overs: 3x26
Hanging Lateral Raise: 3x15
Skull Crushers: 3x15
Dips: 3xAMRAP
Rear Delt Row: 3x20

Day 2 | Leg Day | 6:15
Glute Activation and Dynamic Stretches
Hip Thrusts: 3x10
Bulgarian Split Squats: 3x12
Stiff Leg Deadlift: 3x12
Side Leg Press: 3x15
Kickbacks: 2x20
Cable Lateral Kicks: 2x20

Day 3 | Pull Day | 11:52
Warm Up: 10 Mins Jump Rope
Row: 4x12
Face Pull: 3x15
Lat Pushdown: 3x15
Reverse Row: 2x15
Concentration Curls: 3x15
Chin Ups: 2xAMRAP
Curls: 2x20

Day 4 | Rest | 15:32

Day 5 | Leg Day | 16:47
Glute Activation and Dynamic Stretches
Hip Thrusts: 3x12
DB Stiff Leg Deadlifts: 3x12
Glute Pushdown: 3x12
Side Leg Press: 3x15
Hamstring Curl: 3x15
Cable Abduction: 2x15
Back Extension: 1-2x30

Day 6 | Push Day | 20:16
Warm Up: Mobility and Pushups
Incline Chest Press: 3x15
Seated Shoulder Press: 3x15
Upright Row: 3x15 superset with…
Skull Crushers: 3x15
Lateral Raise: 3x15 superset with…
Rear Delt Row: 3x15
Dips: 2xAMRAP
Chameleons: 2x10

Day 7 | Pull Day | 23:04
Warm Up: Assisted Pull Ups 2x12
Seated Row: 4x15
Lat Pulldowns: 3x15
Kayak Row: 3x20
Chin Ups: 3xAMRAP
Decline Curl: 3x15 superset with…
Decline Reverse Fly: 3x15
Bicep Curl: 1x20
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EVERYTHING I Eat in a WEEK | healthy, easy meal ideas, vlog style *intuitive eating*
//https://www.youtube.com/watch?v=GVO5Jg4mq8A&t=154s
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Come haaaang sugar :)
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