DB Skull crushers💪🏼
🔺Many of us often complain about flabby arms especially around the tricep area .. this is one exercise to target your triceps and it’s solid one if done correctly! .
🔺Pay close attention to my form .. tricep exercises are all about form.. or else you end up ego lifting and using other muscles to move the weight! .
🔺Superset this exercise with close stance (diamond) pushups for the ultimate burnout! I’ll post a video of that today!
Outfit: @doyoueven @nike
Abbbbbb time ⏱🔥
🔺First things first, this video is sped up so please don't mind the quick moves
🔺We all love a regular plank but sometimes it can be boring and a drag .. so I usually combine these three variations to make one solid plank combo👊🏼
🔺Hold a regular plank for 30 seconds, follow that with going back and forth on your toes while holding your plank for a count of at least 15 reps, finish that with plank up/downs for at least 10-15 reps! .
🔺These numbers can change based on your fitness level! So feel free to adjust them .
Let's spice up our planks shall we? 😏💦
🔹Try this awesome awesome combo that works your core, shoulders/arms and chest! .
🔹starting this week I'll be posting more advanced and unique workouts alongside the basic ones for anyone looking to challenge themselves! 🙌🏼
You want some nice hamstrings? Do some deadlifts 😏💦
➡️There are a couple of exercises that are key to learn and perform properly. Deadlifts, squats, pull ups/push ups and chest press. If you can get these down, the rest is all easy to learn! .
➡️So with deadlifts, again always protect your lower back, bad form can lead to straining and hurting your back😣 so always go over your form a few times before performing a deadlift, especially when you're initially lifting it off the ground! A lot of people tend to yank on the bar forcing their shoulders to do most of the work on that first rep 💀
➡️Dont's: don't crank your neck back, keep ur gaze down so it keeps your neck and spine aligned.
- don't lock your knees - Allow for the bar to be as close as possible to your body, almost craving your legs going up and down - Keep your lower back flat - Do not arch your back (other than its natural curve) .
➡️Deadlifts are meant for higher sets but lower reps! So try this for 2 warm up sets of 12 using only the bar, followed by 5 working sets of 10,8,6,4,2! 💦
Note: you can always change the reps and sets to suite your plan best! ☺️
Close Grip Pull ups👊🏼
🔹Since we already talked about wide grip.. we might as well look into close grip too! .
🔹So close grip pulls ups are bomb to finish up your arm day workout with! It targets your bicep quite a bit and it's a great burn out🔥
🔹Again, try incorporating pull ups throughout the week and do 4-5 sets of max reps! .
Ladies don't skip chest day‼️
▫️I know many of us assume doing chest will make our chest muscles and lose its femininity, however that's not true! .
▫️Skipping any body will leave aesthetic differences and lack of power and strength in certain areas 👎🏼
▫️Strong pecs add height and lift droopy breasts for women, it helps with building a strong back, shoulders and traps. Doing chest also help avoid injuries to other parts of your body. Your chest helps with a lot of pushing movements so always keep the impoerance of a strong chest in mind! ☝🏼
▫️You don't need to go heavy or start comparing how much you can bench press but just don't skip the workout ... a healthy and happy body means it's balanced all over 🙌🏼
When you work out, you flex more than just your physical muscles. there’s a radical shift in mentality when you workout.
Reverse lunge to knee tuck: I added a stepper to help increase the lunge depth (works on building the 🍑) brace your core while looking up straight and perform 5 sets of 10 🔥
Can I just walk around posed pumped and flexed all day??😅
•Its always good to remember that on social media it is photos of peoples best angle, best lighting, and sometimes the best editing. But also after a while how effective are the “five second transformation” photos? You shouldn’t need to see a photo of someone standing straight next to a photo of them poppin their hip out to remind you that they don’t walk around looking like that all day everyday. You shouldn’t need to see a photo of someone hunched over to remember that everyone has stomach rolls when they’re not sitting up straight.•
• You should though be able to see a photo of someone flexing posing and in the right lighting and know that’s not 100%. You should be able to post photos at your best angles and not feel bad about it! And you should be able to continue lifting other women up through the process 💕 •
•Do you need help getting to this mental resolution? Please message me!! I would love to help❤️ #instagramisnteverything
Off to train chest and triceps this morning! #chestdaysucks 👎🏼 #hastobedone
Hope everyone is off to do something that makes them happy today, no matter what it could be! 🤗
I’ll be heading to the gym and trying to finish up a new video for my channel today! #happylifting#yellowstonenutra
These can be a difficult one to master, if you’re feeling your lower back hurting (or primarily your lower back working) - something is not right and you should address your technique !! #
Firstly, start as you mean to finish as @coachrossgcp Likes to say... (strong/ engaged). Then from the top & down, you initiate by hinging at your hips, the knees should be soft.
Think about pushing your knees and hips back towards an imaginary wall behind you while maintaining a neutral curve in the spine. Key is to keep the trunk area locked 🔒, while flexing at the hips.
Once you reach just below your knees with the bar, you bend at the knees, however (❗️) at this point your hips should go straight down and not drop forward, which is a very common mistake.
Lift off from the floor by first bracing and tensing the whole body, then push feet into the floor as if you’re doing a leg press. Avoid the tendency of letting the butt shoot up first. Hips & shoulders should raise at the same time. Once the bar reaches your knees, you extend the hips (using glutes and hammies). #happylifting#thestrengthcurve
It’s already December 🤷🏻♀️😱
Y wait for New Year to take charge of your health, eat a lil better, stay a lil active when you can do it NOW☺️
How: Stand up straight, holding the dumbbell,elbows close to the body. Start squatting by driving the heels into the ground and pushing the hips back until the thighs are parallel to the ground or just below
Why: tones legs as well as thighs, strengthens hip, quads, lats, flexors, calves, hamstrings and the gluteal muscles.
Uffff now that’s a mouthful 😬😂
I superset it with sumo squats.
Haven’t done squats for a while, focused on form & pauses today with moderate weights high reps & short rest periods all supersetted with an explosive move. I had my cowboy swagger on big time when leaving the gym #win ! #happylifting y’all x
This was my HIIT (warmup😅) to my HIIT workout. 👆🏻SAVE FOR LATER BECAUSE THE REST OF THE WORKOUT IS YET TO COME!😊 The reason why I did this as a warmup was because it warmed up all my joints I was going to be using and to get my heart rate up! Here’s how👉🏻
•(I messed up the order in the video but do what I say here😂) •The movements go: Deadlift > Front squat > Shoulder press > Back squat > THEN REVERSE back to Shoulder press> Front squat > Dead lift•
•I did these progressively. So the first time I did each move for three reps, I took a break and then I did each move for four reps, and so on, I only went to five each because I still had a workout to do after this 👌🏻•
•Stay tunes for the upper body and abs portion of my HIIT workout later! Let me know if you try this! 💕 #happylifting
Didn’t quite get it all on video, but loved today’s session💪🏼 I did:
A1. Seated BB press 8/5/5/4/3/8
A2. Pull ups 5x4-6
B1. Standing SA DB press 4x6-8
B2. Wide pull down (1.5) 4x6-8
C1. Split stance cable lateral raise 3x10-13
C2. Long rope Straight arm pull down 3x10+10 (varying range)
Then I just did some shoulder accessory stuff at the end. #happylifting#thestrengthcurve
Ever tried the double banded (hips & knees) hip thrust? It creates a glute burn like almost no other 😂 love this at the end of a session as a finisher or as part of a tri/super set. I don’t do it often enough purely because it’s a pain to set up 🙈. Best if you your Gym has @the_hip_thruster or if you have hooks on the side of the squat racks! Anyway a couple of heavy DBs or other attachment point (I use the landmine thingie) works too 😊
So with this exercise remember to pivot in hips and not lower back, your eyes / head follows your body. Maintain a neutral spine and think about contracting and driving through the glutes 👌🏼👊🏼🍑 put bands that challenges you in the 15-20 rep range. #happylifting#thestrengthcurve
We all probably don’t eat enough greens, that’s for sure. The absolute easiest way to eat some more greens is either through smoothies or cooked. Here’s how easy it is👉🏻
•Get some kale, second photo shows you what kind it’s called lacinto kale.•
•Pre heat your oven to 350•
•Rip 2x2 inch or so pieces of the lead off of the stock•
•Put it on a baking pan•
•Spray little sprits of spray cooking oil, like Pam, a small amount of oil is the key•
•Sprinkle salt or some other seasoning on top• •Put in oven for about ten minutes•
That’s it. Easy way toward simple health😋🥦🥗
Want to know how I feel about lats?!? I love them and you should also. They are beautiful. Far to often I see girls who spend so much time and hard work in the gym but neglect their backs. Stop this right now!
Having a balanced body is is a beautiful thing.
In my opinion I don't think there is anything better then a toned back on a woman it shows strength and dedication.
Try this variation of a wide lat pull down.
And the bench saga continues .. slowly getter better and more comfortable. Proper set up is key ..defo still have lots to learn with this lift but that’s part of what makes lifting fun 😊. This is how I built up; 40kg/8, 45kg/6, 50kg/3, 53kg/1, 40kg/8 (block), 40kg/12 (block). Next week won’t increase weight (or increase much) but aim to get more reps with the 50kg. Adding load is just one method of progress. #happylifting#thestrengthcurve