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April/May Workout Program

April 8, 2014 | Fitness, Training, workout | 45 Comments

Good morning, loves! I’m really excited for today because I’m starting a new workout program!

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Since January, I’ve been writing my own programs and sharing them with you. You can find my past two programs here and here. It’s funny to think that back in January I was extremely intimidated by writing my own programs, but now I wouldn’t have it any other way! I turn to Nia Shanks and Lindsay Cappotelli for inspiration, but write my programs on my own while focusing on three main lifts, squats, deadlifts, and overhead presses, along with other push and pull exercises. It’s been working great for me over the past few months, so I thought I’d share my third program with you that I will be starting today!

Workout Program #3 

Upper Body A

1) Neutral grip pull up
2) Barbell OH press
3A) Neutral grip DB chest press
3B) Bent over BB row (underhand grip)
4A) EZ bar curl
4B) Bar dip
5) Bent over rear delt cable fly

Lower Body A

 1) Back squat
2) Front squat
3) DB walking lunge
4A) Back extension
4B) L-sit hold
5) Lying leg curl
6) Standing calf raise

 Upper Body B

 1) Clean and jerk
2A) One arm DB row
2B) Neutral grip incline DB chest press
3A) Underhand grip pull up
3B) DB OH press
4A) Single arm DB lateral raise
4B) High pulley cable face pull

Lower Body B 

1) Box jump
2) Deadlift
3) BB hip thrust
4) Single leg leg press
5) GHR
6A) Seated calf raise
6B) Hanging leg raise

I usually train Tuesdays, Wednesdays, Fridays, and Sundays and it’s been working really well since I have class Monday and Thursday, so enjoy taking those days as two of my three rest days! And I know I will be asked about cardio, so I will answer it now… no I do not do any cardio. Because I am kind of lazy like that and just prefer not to. It’s just not my thing. So, I tend to do 1 – 2 finishers per week after my workouts, which you can read more about here.

Feel free to join in with me and use these workouts yourself! Let me know if you do! :)

What’s your training looking like lately?


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45 Comments

  1. Reply

    Linz @ Itz Linz

    April 8, 2014

    always love your workouts! my training includes preparing for baby itz! haha!

    • Reply

      Meg

      April 8, 2014

      ahhhhhh so exciting 😀

  2. Reply

    Sara @ LovingOnTheRun

    April 8, 2014

    I am the opposite of you :) I love to run and run 5-6 days per week. I also try to get in strength training 2-3 days per week, but nothing like you do. It works for me :)

    • Reply

      Meg

      April 8, 2014

      keep doing what works for you girlfriend 😀

  3. Reply

    Amanda Browning

    April 8, 2014

    well I have decided! I am going to try and get to at least one class each week that involves strength and cardio (spin & sculpt tomorrow…whelp!) and then do a Nike Training Club at least once, then run or walk 1-2 days, plus teach my classes. I like to take weekends off of doing something that gets me sweaty! :)
    Keep up the great work!

    • Reply

      Meg

      April 8, 2014

      that’s awesome 😀

  4. Reply

    I love your workouts. I do strength training 3-4 days a week and 4-5 runs a week. :)

    • Reply

      Meg

      April 8, 2014

      that’s awesome Samantha 😀

  5. Reply

    I did OH squats for the first time last week (at least first time I remember doing them?) and OH MY GOSH – I only did 5 per set and they kicked my butt! Maybe something to consider for your June program? :)

    • Reply

      Meg

      April 8, 2014

      LOL I HATE OH SQUATS!!!!!!!!!! Probably why I should do them

  6. Reply

    Cat

    April 8, 2014

    Really appreciate your work out shares! I’m still lifting 2 days a week, with 2 more circuit-based days, and sometimes a run… but I’m looking to switch things up pretty soon, and your splits always look great!

    • Reply

      Meg

      April 8, 2014

      yay so happy you enjoy these posts 😀

  7. Reply

    Bonnie

    April 8, 2014

    I love that you’re writing your own programs now! Way to own it and just dive right in. Looks like a great program, and I have 2-3 rest days a week too. :) LOVE finishers!

    • Reply

      Meg

      April 8, 2014

      thanks love 😀 i know you love your finishers too! i need to copy some of yours <3

  8. Reply

    Ashley M

    April 8, 2014

    Wow! These workouts look awesome babe! Lately I’ve been doing about 3 days at the gym…and running 2 days. I would like to cut back on the running a bit and lift more frequently I think! Maybe I’ll bump it up to 4 days a week like you!! :) Hehe!

    • Reply

      Meg

      April 8, 2014

      you’re adorable, my love!!!!!!!!!! i so wish we could hit the gym together! LOVE YOU

  9. Reply

    Ange @ Cowgirl Runs

    April 8, 2014

    My training is running. Lots and lots of running. I do need to add in some cross training, but, yeah, running :)
    ha!

    • Reply

      Meg

      April 8, 2014

      you must love running 😉

  10. Reply

    John Mack

    April 8, 2014

    I love this article, I am not a fan of cardio either. I know I should be but it is so boring. I try to do a lot of body-weight stuff like cross fit style workouts when I need to get the ole heart pumping.

    • Reply

      Meg

      April 8, 2014

      cross fit style workouts are awesome! i was doing gpp fitness (a lot like cross fit) from may – november, but started hitting the weights a bit more in december and am really loving it again

  11. Reply

    Maddie

    April 8, 2014

    Are you trying to tell us something with this picture?!!!!! :) Like maybe WHY you’re starting a new workout program??!!! *wink*wink* :) :) :)

    • Reply

      Meg

      April 8, 2014

      I’m not sure I know what you mean? I change up my workouts every 6 weeks

  12. Reply

    What do you do to “warm up?” I started lifting about a month ago and am now having to do nothing because I strained both my hamstring and my bicep and it seems like they are taking FOREVER to heal…so frustrating :(

    • Reply

      Meg

      April 8, 2014

      i foam roll and do some hip and joint mobility stuff :) nothing too crazy :) i hope you feel better soon girl <3

  13. Reply

    I have been doing two upper body days, two lower body days, and two days of HIIT and abs. :)
    Hello 4:30 a.m. workouts!

    • Reply

      Meg

      April 8, 2014

      wowza! too early for me 😉

  14. Reply

    GiGi Eats Celebrities

    April 8, 2014

    What I love to do these days is go to the gym, turn on music and grab some free weights and just start dancing! Seriously AMAZING!!! My arms love that burn!

  15. Reply

    Michele

    April 8, 2014

    I love looking at other people’s strength workouts but rarely DO strength. Funny too because I always say I’m too lazy for strength! Not my thing but that’s why I want to challenge myself to it a bit more. I love to run and find that when I do strength I need to cut down my running or else I wind up overtrained. Would love to find a happy balance for myself between the two!

    • Reply

      Meg

      April 8, 2014

      you’ll find your balance, girl! 😀 maybe try lifting 3 days a week!?

  16. Reply

    lindsay

    April 8, 2014

    wish i could come workout with you! i love a good strength session, and i love that you are resting more

    • Reply

      Meg

      April 8, 2014

      awwwwww baby <3 i soooooo wish you could come lift with me, too. i miss you oh so much

  17. Reply

    Livi

    April 8, 2014

    Looks awesome! I can’t wait to try some of these workouts!

    • Reply

      Meg

      April 8, 2014

      yay that makes me so happy

  18. Reply

    Jody - Fit at 56

    April 8, 2014

    You are gonna love this session too!! I am loving this as you know! Wish I could keep weight off without cardio but I can’t! 😉

    • Reply

      Meg

      April 8, 2014

      i have been loving all of your videos <3 !!!!

  19. Reply

    Kristen

    April 8, 2014

    Love this! I’m soooo not a cardio fan either! I love lifting, cardio gets boring so quickly for me! :)

    • Reply

      Meg

      April 8, 2014

      i know! i can only do sprints and i rarely do those 😉

  20. Reply

    purelytwins

    April 8, 2014

    sound like great workouts!!! keep it up girl

    • Reply

      Meg

      April 8, 2014

      thanks girls 😀

  21. Reply

    sloanepitman

    April 9, 2014

    LOVE YOU! And am SO proud of my sis!! xoxo

    • Reply

      Meg

      April 13, 2014

      thanks girl 😀 we need to chat soon

  22. Reply

    Nicole

    May 24, 2014

    How many Reps/Sets do you do for each group?

    • Reply

      Meg

      May 24, 2014

      it varies :) 3 – 4 sets but my rep scheme varies a lot

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