Recreate Ellie Gonsalves’ Monday — Sunday Workout Routine
Beach season is here, or shall we call it peach season, and the heat is on as it is time to showcase those bikini bods we have all worked so hard for. We are spilling the juicy tea on Australian model, activewear designer and co-founder of 9186 Collective, Ellie Gonsalves’, full body Monday - Sunday fitness routine. Whether it is your first day back on the grind or you are simply looking to shake up your usual fitness regimen, we are here to offer you some hot girl Summer motivation that will leave you feeling confident and strong all year long.
“I like to keep my training consistent through the year and I honestly think that is the best way to maintain a healthy body image and consistent energy levels. It can cause a lot of stress and pressure when summer is coming up and you don’t feel like you look or feel good about yourself, so if you are consistent with healthy eating and exercise you don’t have to cut anything out in the lead up to summer and hate the process. I like being active 6 days a week while taking a rest day on Sunday. Usually when it comes down to my workouts for each exercise I would do 3 sets of 8-15 reps.”
MONDAY:
3-5k run
No rest breaks for those of you advanced runners, you know who you are!
“No records being broken here, just somewhere between a 20 minute and 30-minute run.”
TUESDAY:
Leg Day
Take a trip to the gym.
OR if like us you do your best workout at home, you can find her entire leg day routine on her online fitness program, Body By Ellie.
WEDNESDAY:
3k Run
Get those running shoes back on!
OR an at home workout from ‘The Pilates Class’ app. “They have so many different sessions on the app, it’s definitely my go to if I can’t get out of the house to the gym or if it’s raining and I can’t run or feeling like a switch up.”
THURSDAY:
Personal Training with Joe
With a focus on legs and core.
“Everyone is different but I always find I have to work the hardest to maintain the tone in my legs (sometimes these things are just genetics). I’ve always been that way, so I focus more on my lower body MOST days but I never neglect my upper body.”
FRIDAY:
Booty Day at the Gym
Of course we had to round up a few of Ellie’s top exercises for that perky peach posterior.
— 3 sets of 8-15 reps:
Weighted hip thrusters — if weights aren’t your thing, grab those booty bands
Split squat lunges
Weighted squats
Deadlifts — start lifting the weight from the floor
Romanian Dead Lifts — start with the weight in front of your hips
SATURDAY:
3k Run
“I don’t think anything will top the runners high you get after a good 3-5k run so I always try to include a few runs in my workout week.” BUT, as some of us may only be able to reach that finish line once a week, pause for moment to celebrate that win. Sometimes Ellie will take the scenic route and enjoy a nice walk along the beach with partner Ross and their dog Daisy.
SUNDAY:
Rest.
Keep up with Ellie’s fitness schedule by signing up for her online fitness and wellness program, Body By Ellie, where you will find a step by step guide of workouts you can do ANYWHERE, ANYTIME. “And to celebrate being back in Bode, I wanted to gift all Bode readers with 25% off our entire 9186 collection and 20% off the Body by Ellie program! Just use Bodex9186 at www.9186collective.com or BODE at www.elliegonsalves.com/bodybyellie checkout.”
