Happy Monday! I hope your weekend was both enjoyable and productive, and that it set you up for a strong week. Mine included work, tough workouts, bike rides, and admittedly a little too much sugar. I’m prepping ahead this week because I have a vacation coming up and I’m planning to fully relax and unplug.
Looking back at last week’s workouts, you’ll notice I use a variety of equipment. After polling you on Instagram Stories, I learned many of you train alone—whether in a home gym or a large commercial gym—and sometimes the available equipment isn’t ideal. For instance, I love cable kickbacks and abductions, but my gym’s ankle strap is dreadful. So I bought my own and carry it with me. For years I’ve brought compact items like a jump rope, an ankle cable strap, and loop bands. These inexpensive, portable pieces make my workouts more effective and remove the excuse that the gym lacks the right gear. You can’t bring everything into a public gym, but a few small tools can transform a workout at home or at the gym. It might look odd carrying your own TRX or straps, but it’s your workout—make it a great one, every day. Below are items I’ve used recently, all affordable and helpful for building challenging workouts. Hopefully some of these will help you try new things.
Sunday – Boxing class at Fly Kickbox via ClassPass
Monday – Lower Body Workout
4 rounds of:
- 20 Alternating Elevated Cutsy Lunges
- 8 Skater Squats (each side)
- 20 Alternating Double Kettlebell Cossack Squats
4 rounds of:
- 10 Single-Leg Good Mornings with plate on back (other leg on bench – each side)
- 10 Single-Leg KB Deadlifts (other leg on bench – each side)
- 10 Bodyweight Jumping Bulgarian Split Squats (each side)
Tuesday – Cable Upper Body Workout (video coming to Instagram)
3 rounds of:
- 15 Single-Arm Tricep Pushdowns (each side)
- 12 Single-Arm Cable Curls (each side)
- 10 Cable Lateral Side Raises (each side)
1 round of:
- 30 sec Cable Hold (each side)
- 15 Cable Oblique Twists (each side)
- 20 Alternating Cable Hyperextensions
3 rounds of:
- 15 Single-Arm Pulldowns (each side)
- 12 Single-Arm Seated Presses (each side)
- 10 Lateral Pullovers (each side)
1 round of:
- 30 sec Cable Hold (each side)
- 15 Cable Oblique Twists (each side)
- 20 Alternating Cable Hyperextensions
Wednesday – Rest day
Thursday – Full Body Workout
5 rounds of:
- 8 KB Swing Split Snatch to Press (each side)
- 10 Double KB Swings
- 8 KB Row – KB Row – Double KB Deadlift
- 10×2 Glute Bridge to 1 Single-Arm Press (each side)
Friday – Cardio Workout (video coming to Instagram)
5 rounds on the Stairmaster:
- 30 sec Banded Lateral Leg Raises – level 4 (right)
- 30 sec Banded Lateral Leg Raises – level 4 (left)
- 30 sec Banded Steps – level 7
- 30 sec Banded Wide Leg Steps – level 7
- 30 sec Banded Jog – level 14
10 rounds of:
- 30 sec double unders
- 30 sec rest
Saturday – Glute Workout
3×15 Cable Donkey Kicks (each side)
3×15 Cable Rope Pull-Throughs
3×15 Cable Lateral Leg Raises
3 rounds of:
- 6 Banded Barbell Hip Thrusts (pause at bottom and top)
- 6 Constant Barbell Hip Thrusts
- 6 Pulses
- 6 sec Hold
- 20 Banded Hip Abductions with hips raised
- 20 Banded Seated Hip Abductions
3×15 Single-Leg KB Deadlifts (each side)
3×15 KB Bulgarian Split Squats (each side)
3×15 Single-Leg Hip Thrusts (each side)
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