If you missed my home gym full body workout from a few days ago scroll down and check it out โฌ๏ธ๐ค๐ผ
I swear Iโm still sore from it ๐ฅบ what do you want guys want to see more of?? Iโm open to suggestions, good things coming! ๐ฅฐ
Goodnight babies ๐ค Promise Iโm not ignoring you ๐ฅบ send me tip or message so I get back to you sooner!!
Check out my last post, it was a good one!! ๐ฅฐ
Ayyy back with another home gym workout for you guys! ๐๐ผ this is an easy quick circuit workout you can do with minimal equipment!! We love it ๐
I was doing upper body AND lower body in this workout. Who says you canโt do both ๐คจ
HERE WE GO โฌ๏ธ
1๏ธโฃ BENT OVER REAR DELT FLY: targeting the rear delts. Still keep that core tight and keep your back from arching! ๐ฅบ Iโm using 10 pound dumbbells, 10-12 reps each side!
2๏ธโฃ DUMBELL LATERAL SHOULDER RAISE: this exercise targets the medial deltoid. Start with your hand at your side, keep your core strong and and try not to swing too much but do a controlled movement! 10-12 reps each side ๐ช๐ผ
3๏ธโฃ HIGH CABLE FACE PULL: this is going to work your shoulder AND back ๐ pull the cable towards your face and keep your back straight. You can even pause for second when you pull in, increasing the time under tension โ๐ผmy weight is set at 37 pounds for 10 reps!
4๏ธโฃ KETTLEBELL UPRIGHT ROW: another one for the shoulders ๐ I like to do this exercise one hand at a time instead of using both hands to hold one kettlebell. I feel that I can control the movement better. What do you think?? Iโm using a 15 pound kettlebell for 10-15 reps each side
5๏ธโฃ CABLE PULL THROUGH: another one for the glutes! We canโt get enough of those ๐ค it also works your lower back and hamstrings! Good variation to a deadlift or hip thrust if you struggle with those. Your stance should be wider than shoulder width and keep your feet stable! TRY IT!! My weight is set at 37 pounds, 10-15 reps!
6๏ธโฃ KETTLEBELL DEADLIFTS: I LOVE this exercise! This will strengthen the posterior chain (lats, erectors, glutes, hamstrings, calves, and core) I mostly feel it in my hamstrings so I like doing this exercise to isolate them. It will test your balance and improve your posture! Keep that back STRAIGHT! I donโt wanna see any arching ๐คจ
Iโm using a 35 pound kettlebell for 10-15 reps
7๏ธโฃ PULSING SUMO SQUATS: another one for that booty ๐ I am using the treadmills here to give me height and provide a deeper squat. Pulse up and down to increase your time under tension. This one is all about hypertrophy training (aimed to increase muscle size and growth) I grabbed a 45 pound dumbbell for this and maxed out on reps!!
8๏ธโฃ FRONT LATERAL RAISE: last but not least another one for the delts. Try not to swing during this movement and keep it smooth and controlled.
ALMOST DONE!! ๐ฅต
9๏ธโฃ CABLE KICKBACKS: youโve seen me do these before, what can I say I love them and they work!! This is for the glutes ๐ your buttocks is made of three muscles
* Gluteal Maximus
* Gluteal Medius
* Gluteal Minimus
And this works them all! ๐ itโs a great isolation exercise and you will surely feel it the next day! I recommend purchasing ankle straps to make it easier to execute. My weight is set at 20 pounds, 10 reps each side!
DID YOU LOVE IT? DID YOU SURVIVE ๐คช
Repeat this circuit 4 times and tell me your not sore!! I wonโt believe you ๐ enjoy hunnies
Hi babes! Are you killing your workout today? ๐ฅต canโt wait to get back to the gym later ๐ค
Send me sweet message or tip so I get back to you in the DMs sooner ๐ฅฐ๐ HAPPY FRIDAY
Yesterday we went HEAVY with squats ๐ฅต for me at least, this isnโt my max but almost! Iโm gonna drop some squat tips for you guys โ๐ผ
First! Letโs remember the squat is a compound movement, meaning it works MULTIPLE muscle groups across multiple joints. It is a whole body workout in a sense and should be done properly to avoid injury ๐ฅบ
WHAT IS ITS PURPOSE? โก๏ธ squats will mainly shape and build your quads, and glutes ๐
On the eccentric part of the move, the muscles in your hamstrings and your hip flexors fire too ๐ฅ๐ฅ It will also increase your strength and mobility! Last bust not lease, donโt forget about your CORE. Abdominal muscles are stabilizers, they assist in a lot of other movements, and reduce the risk of lower back injury and pain ๐ฏ
NOW SOME TIPS โฌ๏ธ
1๏ธโฃ BODY SQUATS FIRST! Get your form down, donโt get hung up on the weight until you feel 100% confident in your execution. Try using bands to start to just add tension. OR try dumbbell squats or kettlebell squats (goblet squats)
2๏ธโฃ KEEP GOOD FORM! Feet should be shoulder width apart. Now with that being said everybody has different anatomy and no two bodies are equal. Your hip alignment may require different stances to attain a comfortable and safe squat. Play around and do what feels good to you! ๐ค
3๏ธโฃ PUSH WITH YOUR HEELS! Rather than pointing straight ahead, your feet will turn out slightly. Push with your heels ๐ค keep feet stabilized. Itโll also help keep your arches from collapsing, which can make your knees more likely to cave in. TRY NO SHOES! Some people find this method easier, or using flat shoes can work as an advantage ๐ฏ
4๏ธโฃ PROTECT YOUR BACK! Try to keep your shoulders and upper back from rounding, which could overstress your spine! Donโt lose that arch in your lower back. Avoid rotating your hips to protect your lower back ๐ keep your chest high and your gaze straight!
5๏ธโฃ ADD IN CARDIO BURSTS: adding short bursts of cardio before or during your workout wil not only warm you up, but keep your heart rate up in between sets ๐ adding high resistance training into your lifts will no doubt increase your strength in heavy lifts. Get warmed up!
6๏ธโฃ DONT NEGLECT THE ANKLES: For the hips to open up, you have to have adequate hip adbuctionn, meaning your ankles should NEVER pronate (transferring weight to inner edge instead of ball of the foot), but supinate (transferring weight to the outer edges of your feet) sometimes ankle mobility is the reason for knees collapsing inward ๐คจ
I HOPE THESE TIPS HELP YOU! Are you interested in seeing a video of me demoing? Let me know ๐ฅฐ
R.I.P to those calories youโll burn! ๐ ๐ฅ
Hi hunnies! ๐ค hereโs me in something different.. work attire ๐ can you guess what I do? Check your inbox for a special treat โค๏ธ Happy Tuesday
Romanian deadlifts ๐ฅบ๐๐
To be honest, this is an exercise I struggle with when it comes to going up in weight. I think my weak point is my lower back. So itโs extra important you maintain good form while performing this exercise so it doesnโt result in injury! ๐ ๐ฝโโ๏ธ
This exercise is targeting mainly glutes and hamstrings ๐ Make sure your drawing your shoulders back and keeping your back STRAIGHT! Thatโs the hardest part for me, keep the weight low if you need to and really think about keeping your form and feeling that burn where your supposed to ๐ฅ (glutes and hammies) here I am lifting 95 pounds TOTAL, not my max but I was going for lower weight higher reps this day
It will also help strengthen that core and improve coordination ๐๐ผ there are some alternatives for this exercise if it doesnโt feel right! โฌ๏ธ
- Good mornings
- Single leg dumbbell Romanian deadlift
- Floor lying glute ham raise
Iโm going to post an โalternativesโ video soon demonstrating those three exercises ๐ค
Do you want guys love deadlifts? Tell me ๐
HIP THRUSTS ๐คญ๐ฅต
Typically I like to do these on the hip thrust machine but if your gym doesnโt allow it grab a 45 pound bar and load it up!!
This is my all time FAVORITE strength exercise solely for the glutes ๐๐๐ underdeveloped glutes means a weaker squat and deadlift ๐กwe donโt want that!! In this video I am going HEAVY! As you should for this exercise since your back should be fully supported. Make sure your pushing up from your heels and squeezing at the top ensuring that your feeling it in that booty ๐ค
The bar should rest on your upper thigh, right below the crotch area. Make sure your using a low bench to support you. It may look silly but when that booty is poppin youโll be thanking me! ๐๐ผ Iโm doing 265 pounds TOTAL here, but start lower and focus on your form and do what feels comfortable to you! ๐ฆ
Hi! I have some ideas for a live or video ๐ฅฐ bikini try on or favorite leggings haul, or both! What are you interested in seeing?
Working on getting back to you in messages, if you want to get my attention send me a tip and Iโll see you at the top ๐ happy Sunday! Video coming
Hereโs one of my favorite leg day supersets ๐ฅต๐ฆ you guys know how much I love these ๐ฅ I like to incorporate exercises that challenge multiple muscle groups. This way I can lower rest time in between sets and keep my heart pumping ๐๐ผ You will really work up a sweat this way!
I started with pause squats with 205 pounds total. I use the band to help me stable, add extra tension, and I believe that it helps keep my knees from pushing outward ๐๐ผ Do whatever feels comfortable to you!
I jump immediately into Romanian deadlifts with 95 pounds total. I am putting more focus on working my hamstrings and glutes in this exercise ๐
Try it out on your next leg day & lemme know how it goes ๐๐ filming a lot more content for you guys this week!
Happy Monday! Wanted to give you guys a quick and easy HIIT (high intensity interval training) circuit! ๐ฅ
This one will get your heart rate up while working multiple muscle groups! I would call it a fully body workout ๐ช๐ผ itโs great if your short on time or equipment or even if you just want to add it at the end or beginning of your routine for a cardio burst ๐๐ผ
First โก๏ธ I started with walking side step lunges with a band around my knees and a 20 pound dumbbell in my hands. 10 steps forward and 10 steps back!
Second โก๏ธ I went right into jumping sumo squats with the band around my knees for resistance. Do 10-15 of these or push yourself and max out ๐
Third โก๏ธ I jump into standing kickbacks with the band around my knees. Make sure your not swinging your legs too much and that your really feeling that squeeze in the glutes ๐ 10-15 each leg!
Fourth โก๏ธ we are doing standing single hand upright rows with a kettle bell (15 pound) ๐๐ผ main focus here is shoulders! Do 10-15 reps each side
Fifth โก๏ธ (almost done ๐ฅต) We have an ab workout. Letโs call these cable crunches ๐ use a rope for these place it behind your head while keeping a firm grip at the โballsโ at the end of the rope. These can feel funny at first but try to make sure your using your core to pull yourself down to the floor. I do these with 37 pounds but do whatever feels comfortable!!
LAST! โก๏ธ We have a cable exercise for the back and shoulders. No fancy attachments here just keeping the elbow slightly bent and pulling back with your real delts to feel that squeeze!!
I did ALL these exercises in a circuit WITHOUT STOPPING!! ๐ฅ๐ฅ do it 3-4 times and your done! Lemme know how it goes hunnies ๐ฅฐ
MERRY CHRISTMAS FRIENDS! ๐๐ฅฐโค๏ธ wether you celebrate or not I hope your having a great day!!
I filmed my entire leg day workout at my gym ๐๐ this one is sure to have those glutes, quads, and hammies burning the next day ๐ฅ
First โก๏ธ I started with walking lunges. If your gym has the space to allow it be sure to grab a barbell of comfortable weight and give it a try! I did 4 sets of 20 walking lunges total and I superset this excercise with the next one...
Second โก๏ธ HIP THRUSTS ๐ truly one of my favorite exercises for the glutes! Your back is fully supported when using this machine so donโt be afraid to go HEAVY! I did 4 sets of 10-12 superset with my walking lunges
Third โก๏ธ Now were getting into squats ๐ I started with pause squats โธ๐ฅ Iโve mentioned before how much I love these! It really engages more muscles on the come up and eliminates the โbounceโ but I always do these with lighter weight! Then since I am wearing a band for extra resitance I do some burnout kickbacks to really exhaust my glutes. 4 sets of 10 reps with these! (45 pounds each side, 135 pounds total)
The second squat I do is just your regular squat, still with then band around my knees for extra resistance. Except I am using my belt to help keep my back and core stable since I added more weight. I did another 4 sets of 10 and added in jumping sumo squats with the band at the end for the burnout! (70 pounds each side, 135 total) ๐๐ฅ
Fourth โก๏ธ LEG PRESS! I feel like this is my favorite exercise for the glutes and quads ๐ค I did 4 sets of 10-15 with two 45 pound weights on each side. Still keeping that band around my knees to keep my legs stable and add resistance
FIfth โก๏ธ and LAST! We are almost done ๐๐ผ
I finished my workout with Romanian deadlifts. My main focus was on my hamstrings and I made sure to keep my back straight and knees slightly bent.
I hope you love this workout! Give it and try and message me ๐๐ฅ๐ when your finished!
Happy holidays โค๏ธ
Hereโs another leg day variation coming at ya ๐๐ผ๐๐ผ
These are exercises I like to do on โhypertrophyโ days. Where Iโm keeping the weight lower and working on my form, maxing out on reps, and really feeling that burn!! ๐ฅ
First โก๏ธ Iโm doing a Bulgarian split squat ๐ mainly works the glutes!! ๐ this exercise really gets your balance while engaging those core muscles ๐ฅต it will also work those quads, calves, and hamstrings! An all around great leg workout
Second โก๏ธ this exercise is a dumbbell deadlift. One you have definitely seen me do before if youโve been following ๐ using a dumbbell allows you to use your joint more freely and comfortably then with the typical barbell. Try it both ways and let me know what you like best ๐๐ผ
Bent over barbell row ๐ฅ๐ฅ
I love going heavy on this exercise. Make sure your knees are slightly bent and your back is straight and parallel to the floor! You can use a bar or you can use free weights to do this exercise ๐ช๐ผ I like to switch it up and do both!
I know you guys havenโt seen any upper body workouts lately so here one to try!! ๐๐ผ
It was a BACK DAY ๐ฆ this exercise is called a
โจ rack pull โจ it will not only improve strength in your lower back, but also your hamstrings and glutes! ๐ it will also help
Improve your grip ๐ค
I would also recommend getting some lifting grips to protect your wrist and your hands from blisters. Grips will absolutely help you feel more confident and comfortable lifting heavy weight!
Lower back injuries are NO JOKE so itโs really important to think about your posture during these movements and keep your back parallel making sure you are not arching! ๐ฅบ
Lower back is one of my weak points so Iโm always trying to improve and slowly add more weight into my deadlift and back routines. I find that using a rack gives you more control so give it a try ๐๐
WORKING ON GETTING BACK TO YOU ALL IN THE DMS ๐ฅฐ
MY TOP 5 LEG DAY ESSENTIALS ๐๐ผ๐๐ผ
You all know by know leg day is my favorite day! ๐๐ผ these are the 5 items I rarely get through a rough leg day routine without. You donโt necessarily need those items, but if your trying to improve and maximize your workouts without injury, these I recommend!! โฌ๏ธ
I was unable to include the Amazon link so in the photos you can see where you can find them!! ๐
โก๏ธ Harbinger ankle cuff straps : these are amazing for cable kick backs which mainly target the glutes ๐ they lessen the stress on your ankles and are even padded!
โก๏ธ NeeBoo fit resistance bands: I use these resistance bands in so many different exercises. Mainly when squatting, deadlifting, or during hip thrust to add extra tension ๐ค I also think that they help keep my knees more stable when squatting!! I also use them when doing HIIT workouts (walking sumo squats, jumping squats, etc) They are amazing for portable workouts and vacations to use on the go ๐ฏ
โก๏ธ AEOLOS compression knee braces: These are so thick and comfortable! They will protect your knees during movement and help prevent injury. Especially helpful when squatting or doing heavy overhead press ๐๐ฝโโ๏ธ they help reduce fatigue, minimize muscle micro-tearing, and improve circulation! Itโs so important to protect your joints ๐ฆด
โก๏ธ RitFit 6inch weightlifting belt: THE OG! If thereโs one thing you need itโs this! My belt has helped me correct my form and feel more confident in my heavy lifts!! ๐ it provides back and abdominal support while reducing spinal flexion. It also reduced back hyperextention and overall reduces stress on the lower back ๐ฏ
โก๏ธ Beats Solo3 wireless on ear headphones: one thing I absolutely need to get me pumped for leg day is my music!! ๐ง These stay put on my ear through any tough workout and I canโt go without them ๐ถ I use Spotify and SoundCloud, drop your favorite workout tune at the moment below! ๐คโฌ๏ธ
Ayyy another leg day ๐๐ how is your week going so far?! Iโm still recovering from Vegas ๐ Iโll be filming and posting some more upper body workouts for you guys ๐ช๐ผ
Look tomorrow for another post on my top 5 leg day MUST HAVES! ๐๐
One thing I love is working out at new gyms when Iโm traveling! The new equipment ๐๐ฝโโ๏ธnew vibe ๐new people to catch tips from ๐ช๐ผ Iโm like a kid in a candy store ๐ฅฐ๐ฅฐ
Hereโs few variations you should try on your next leg or HIIT (high intensity interval training) day โก๏ธโก๏ธ
In the first video โก๏ธ I started off with regular squats with 25 pounds on each side (95 pounds total) I maxed out of reps then jumped right into jumping side steps ๐ฅ SUPRISE more super sets ๐ yโall know I love those!
Next โก๏ธ In the second video Iโm just doing regular good ole deadlifts that I jumped into right to after. Kept the weight relatively low and focused on the stretch in my hamstrings ๐ฅ but boy was I feeling these!
Last โก๏ธ I jumped into some leg raises with a medicine ball to work that core! Working your core will not only help those ab muscles pop through (given that your maintaining a healthy balanced diet), but will also improve your strength in other movements like squats! ๐
GIVE THIS A TRY BABES! And let me know if you have any questions, happy training โค๏ธโค๏ธ
PAUSE SQUATS โธ๐๐ฅต
Squats are essential to building not only strong legs and a firm muscular booty ๐ค but a strong core as well!! It truly is an exercise that requires you to use multiple muscle groups when done correctly โ
Pause squats in particular are helpful in recruiting those slow twitch muscle fibers. You increase your TIME UNDER TENSION (TUT) ๐๐ผ๐๐ผ๐๐ผ This will be helpful in increasing muscle mass and upping your strength and rep count in other movements (other squat variations, deadlifts, and so on) ๐ช๐ผ๐๐ผ
Give these a try on your next squat day and tell me how it goes!! Love yโall, happy Thursday โค๏ธ
Are you on the naughty ๐ or nice ๐ list this year?? I did a little devil vs angel inspired photo shoot for you I think youโll love ๐ฅฐ it was so much fun and I think I definitely prefer being naughty ๐ค what do you think babes??
Thereโs a tonnn of pics in this set check them out ๐ฅฐ
Here is the leg workout routine I promised you!! ๐๐
On this day @curveswithcaroline and I did a superset leg day. I love doing supersets to minimize rest time in between sets and to keep those muscles fired up ๐ฅ๐ฅ๐ฅ
If you have any questions about the exercises, weight, or equipment used please drop them below โฌ๏ธ
Iโm happy to help!
And if you love send a tip to let me know I should make more of these! ๐ค Happy training ๐ช๐ผ๐