This week, I worked out three different times/days and had a main focus for each of the workouts. For Wednesday’s workout, my main focus was booty (butt). For Saturday’s workout, my main focus was legs. For Sunday’s workout, my main focus was Arms. By separating my workouts and focusing on one specific area each, I was able to portray quality over quantity very well. With each separate workout, I was also able to do 20 minutes of cardio on the treadmill. Below is a description of what I did during each workout, focusing on the established area.

Wednesday’s workout: Booty (Butt)

• Kneeling leg pulses 3×10
• Hip thrusts 3×10
• Squat/leg raise 3×10
• Split squat 3×10
• Leg curl machine 3×10
• Kneel to squat 4×10
• Kickback pulses 3×10
• Glute raises 3×10

Saturday’s workout: Legs

• Side lunges 4×10 each leg
• Squat jumps 3×10
• Dumbbell front squats 3×10
• Reverse lunges 3×15
• Single leg squat variation 3×10 each leg
• Alternating platform jumps 3×10
• Squats 4×10
• Leg extension variation 4×10
• Static lunge 4×10

Sunday’s workout: Arms

• Diagonal pull down 3×10
• Standing overhead extensions 4×10
• Reverse grip pulls down 3×10
• Lateral raises 3×10
• Front raise/ upright row 3×10
• Bicep curl variation 4×10
• Triceps pull down 3×10

Alternatively, this week I continued on with smoothies and a protein bar for breakfast. For lunches, I stayed constant with salads and chick pea and chicken breasts for the protein. For dinner, I mixed up having rice with vegetables, stake with vegetables, mushroom salad and other pre-made salads. I tried to avoid drinking juice and I also avoided snacking as much as I would regularly, therefore I had fruit if I was hungry for a snack.