Sunday. The day we pause, take a deep breath, and reset our mind for another week.

Before I go into my workout plan for the new week (that I hope motivates you), I want to chat with you about my qalo ring. If you are married or engaged, I highly recommend purchasing a qalo ring. Qalo rings are silicone rings that are designed for individuals who are extremely active. Active can be anything from swimming, surfing, biking, skateboarding, hiking, weight-lifting, snowboarding, etc.

Now, let me ask you. Do you want to rock your commitment of marriage while you’re dripping sweat in the gym or snowboarding down a double black diamond? If yes, then the qalo ring is perfect for you! They are comfortable, easy to wear, and durable.

Qalo rings aim to be the symbol of commitment. Jason and I love what marriage stands for and what qalo rings are supporting. We believe marriage is something you need to rock on your finger at all times! In the gym or not in the gym.

Here below is my workout schedule for the week (I wear my qalo ring for everyday you see below):

Monday: Light Cardio & Stretch

  • 20-25 minute jog around the neighborhood
  • Superset
    • Jumping Squats with Resitance Band: 15 jumps
    • Side Leg Raises: 10 reps, each side
    • Repeat (3 sets of each)

Tuesday: Chest & Triceps + HIIT

*superset these!*

  • Dumbbell Incline Chest Press: 10 reps, 5 sets
  • Tricep Dips: 28 method, 5 sets
  • Chest Press: 8 reps, 3 sets
  • Tricep Pushdowns: 28 method, 3 sets
  • Dumbbell Chest Flyes: 10 reps, 5 sets
  • Flat Bench Skullcrushers: 8 reps, 5 sets
  • End with Bosu Push-Ups: 15 reps, 5 sets

Wednesday: Sprints & Stretch

  • Jog: 5 minutes
  • Stretch
  • Sprints: 15 reps, 10 second sprints
  • Cool Down
    • Jump Rope: 100 jumps, 5 reps
    • Stretch

Thursday: Back & Biceps + HIIT

*superset these!*

  • Seated Row: 8 rep hold, 5 sets
  • Alternating dumbbell hammer curls: 12 reps each arm, 5 sets
  • Single arm cable row: 12 reps, 4 sets
  • Bicep Curl with Straight Bar: 28 method, 4 sets
  • Seated Face Pulls: 12 reps, 4 sets
  • Alternating Incline Bicep Curls: 15 reps each, 4 sets
  • Hyperextensions: until failure, 4 sets
  • Lat Pulldown: 8 reps, 4 sets

Friday: Stretch & Rest 

Saturday: Legs & Shoulders {Quads, Hamstrings, Glutes} + HIIT

  • Bulgarian Split Lunges: 10 reps each leg, 3 sets
  • Sumo Squats {standing on two benches, and letting weight drop between the benches}: 20 reps, 3 sets
  • Abductor Extensions with Infinity Resistance Band Around Legs: 20 reps each leg, 5 sets
  • Kickbacks using cable: 15 reps each leg, 5 sets
  • Barbell Hip Thrusts {lying down on bench}: 15 reps, 3 sets
  • Pulse Squats on Smith Machine: 20 pulses, 3 sets
  • Single Leg Push Downs on Pull-Up Machine: 15 reps each leg, 3 sets
  • Weighted Donkey Kick Pulses: 20 pulses each leg, 3 sets

Sunday: Day Of Rest