January Week Of Workouts

Wow, hello everyone! Was that the craziest holiday season ever or was it just me? I finished my first quarter at UC Davis, went skiing, celebrated New Years at home with our pup because he got neutered, started school, went to skiing for my birthday, celebrated my Grandma’s birthday and now here we are! Almost done with January! Where did this month go?

Anyways, I’ve been testing a few recipes, doing some new workouts and trying to demo more of my weekly meals on my Instagram stories so you guys can see how I eat paleo on the daily. I also am taking the Primal Health Coach program to further my knowledge and be able to give more advice about living a gluten free, paleo lifestyle.

One more exciting piece of news is that I am a contributor to the Sweat blog by Kayla Itsines so you guys can find some of my blog posts on their website!

Thanks for sticking with me and get ready for a great week of WERK! As always, contact me for individualized health and fitness plans but you can always refer to any of my free workouts for quick circuits that can be done anywhere as long as you have a set of dumbbells!

Here we go!

Day 1: Legs and Abs

Repeat circuit 4 times

  • 24 Walking lunges
  • 15 V – Ups
  • 15 Squat Jumps
  • 20 Hamstring curls (heels to butt)
  • 20 Plank with outward leg kicks
  • 15 Kettlebell (or dumbbell) swings
  • 20 Scissor kicks for abs

Day 2: Arms and chest

Repeat 4 times

  • 30 Mountain climbers
  • 12 bicep hammer curls
  • 10 push-ups
  • 10 burpees
  • 12 tricep dips
  • 30 second one arm plank (each side)
  • 15 shoulder press

Day 3: Back and Booty

Repeat 4 times

  • 10 Single leg squat
  • 15 bent over rows
  • 20 glute bridges (weighted)
  • 10 weighted donkey kicks (each side)
  • 15 reverse dumbbell fly
  • 10 single leg glute bridge

Hope you guys enjoy these and don’t forget to peak at my Instagram for videos of what I’m making for dinner and updates!

Love,

Kristina

DERMAE

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