Saturdays are usually crazy, with shopping, work, kids etc. No way I could make it to the gym 😂That's why I love squeezing in a quick 20mins #armsession at home (some of it is in my story 😉). Better than nothing and certainly does the trick. IF you really push yourself that is... when I first started #workingoutathome i never REALLY left my comfort zone. I could do ten reps easily and number 11 and 12 were kinda hard. Now I literally go as far as not being able to lift the #dumbbells anymore. #nopainogain right? 😉 Have a great weekend #fitfam 💙#flexing#girlgains
• I just really need leg days 🙃
despite the 'burning' in my lower legs (which did get a bit better!) I got in a decent session: 🔹 5min banded stair master, mobility, 8x15-30 abduction (paused/slow eccentrics/dropped), 4x12-25drop15 hyperextensions (up to 80lbs today)
🔸 6sets: banded 1.5 hip thrusts/bw bridges (8-10/10-15reps), a couple lightweight high rep sets
🔸 4sets: kneeling squats/banded bw box squats (12/10reps)
🔸 12sets: lying leg curls (8-20reps); variations see below
🔸 4sets: db Romanian deadlifts (12-15reps); paused and slow eccentrics with constant tension
🔹 hyperextensions and abduction to failure
just standing on my feet (stabilizing eg during barbell rows even) is uncomfortable, so I skipped deadlifts (smart Amy! 🤓) & did some easier stuff instead + hamstring isolation☝🏽 leg curls done as follows: 3x15-20 regular sets with short rest times and pointed feet which forces you to go lighter, 4x8+4 heavier sets with the first eight paused and slow eccentrics and then four more regular after rest-pausing, 3x8-10 heavy regular sets, then 2 dropsetted where I did 12-15 regular reps followed by 5 paused lighter ones and then another 5 regulars to burn out (even though the hyperextensions in the beginning pretty much tore my hamstrings up already) - absolutely loved this🔥
db RDL in the end, but here a variation I did last time (barbell resetted RDL with negatives, constant tension and elevated toes): you rest the barbell on the floor (use bumper plates) after each rep and as soon as it touches the floor explode up for the positive portion, don't lock out (keep tension) and controlled negatives until reach the floor & repeat! 💦
lol are these explanations understandable at all🤔
I could not not workout. I had fun still without having expectations + crushing them & I even managed to have some energy left in the end and didn't feel bad about it 👌🏾 Also very happy about my low back. the stronger it gets, the less it flares up and ruins my mood (literally it does, sore lower back = grumpy) 🙆🏽 let's see how it feel tomorrow;p
have a great Friyay 💃🏽
🖤💋Life Update 🤙🏻💀 As you all know, I won the #manpersonalbest 60 day challenge. I am now a sponsored @mansports athlete. 💪🏻 I am so thankful, I can’t even explain how grateful I am.
Now, the question I have been asked all day today, “WHAT NOW?” My answer is that I continue with my fitness journey. I continue to smash my goals. I continue to be the best person I can be. I don’t want to be the typical person who wins a challenge and goes back to their old habits. I’m a firm believer that if your dreams and goals aren’t ridiculously huge, then what’s the point? 🤷🏼♀️ I have shared a few of my goals, but I also have several up my sleeve. I have the goals that appear unrealistic to others, but everything to me. I’m keeping those tucked away until I smashed them 👊🏼. I have been trying to be the most realistic when it comes to my fitness. I want people to know I’m not perfect. I want people to know that everyone loses track, but it’s okay. I want to help others be better, faster, and stronger. I want people to know that it’s okay to ask me questions, if I don’t know the answer I have tons of fitness friends who are further in their journey than me.
If you are on your fitness journey or just starting out, there is one thing you must know and understand. THERE IS NO DESTINATION ✈️. Your journey is a lifestyle, a personal choice you have to make and commit to. You challenged yourself for 60 days? Let’s do 90, 120, 250, 365! Don’t stop after you have already come so far! You got this, we got this! Let’s do this together! Finish 2017 with a bang! And start 2018 with a POW! 💥
Thought I was going a little deeper with it. Did the 4 plates for 12 on my 4th set so decided to go heavier. I did a drop set to 3plates for 12 sets after doing what you see in the video. #GATsport#TeamGAT
There's nothing like polishing off a strength routine with a blood-pumping finisher or recouping from an extended evening with a metabolism-stoking circuit.
BURPEES X 10
DUMBBELL JUMP SQUAT THRUSTER X 10
RENEGADE ROW X 10
REST AS NEEDED -- REPEAT X 3