HAMMIE ISOLATIONS 👌
Try these isolation exercises to get that ROUNDED hamstring we all love so much 💯
Probably one of my last muscles groups to develop were my hamstrings. I think genetically I just was not blessed with nice, rounded hammies, but I always wanted them SO bad 😏 Then one day I decided to do uni-lateral curls on the hamstring machine and I can’t even tell you how sore 😫I was the next day. PROBLEM SOLVED❗️
Try these awesome exercises to transform your legs 👯♂️
✅Kick-backs with weights ✅Side kicks
✅Single leg thrusts ✅Thrusts
TIP: You can do these with ankle weights also or even no weight if you are a beginner. Remember to go slow and SQUEEZE 🔝
#janine_delaney @janine_delaney #jumpropequeen#fitnessinspiration#fitnessmotivation#fitspo#fitnessjourney#gymgirl#fitness#fitgirl#exercisevids
She’s not heavy, she’s my daughter 😌 A1) 4 x 10 squats @ 85kg
B1) 3 x 10 pullups
C1) 3 x 10 shoulder press @ 35kg
D1) 3 x legcurl dropset
E1) 3 x 15 seated row
E2) 3 x 15 pushups @ 10kg
F1) 2 x 20+20 miniband kick back
F2) 2 x 20+20 miniband side kick
Your feel good Monday morning fix ✨
Total Body Circuit Workout!
1️⃣ Lying Down DB Hamstring Curls
2️⃣ DB Skull Crushers
3️⃣ Bench Push-ups
4️⃣ Squat & Press
5️⃣ Tricep Dip Toe Tap
6️⃣ Hand To Knee Tapa
7️⃣ Single Leg, Leg Lifts
Complete each exercise for 50s, take a 1-2 min rest & repeat for as many rounds as you can!
Supplements during my workout:
👉🏻1/2 scoop Blue Raspberry Pre Workout
👉🏻1 scoop Guava Nectarine BCAAS to help with endurance & recovery.
👉🏻1 scoop Pure Rebuild after my workout to assist in the recovery process, provide my body with electrolytes and help support strength, power & endurance
✖️Discount code: "LORNA"
TAG A FRIEND YOU WANT TO TRY THIS WITH!👭
✖️Discount code - "LORNA15"
Song by @themarklindsayz
Just Get Started! You Will Get Better The More You Do It!
Team work makes the dream work! The morning crew showed up strong today and put in some serious work! Have you worked out yet? Sign up for class with Andre at 5:30, 6:30, and 7:30pm or Tiana tomorrow at 9:30am 🙌
Morning story titled: “FINDING AN OPEN GYM AT 3:45AM” .
Seriously!!! Woke up this morning headed to the gym only to find them jokas was closed!! Check out my morning escapade on my IG story! 🙄 .
Fitting the gym into my daily routine has become the biggest hassle! I’m sure ALL the mommies can agree!! Our regular routine is always pushed to the side because of our main priorities... OUR CHILDREN. Whelp this mornings escapade is dedicated to all the moms who still try to make it happen! Cheers to you!
Got in this quick at home workout yesterday while JJ was sleeping!
▪️8-10 lateral lunges per leg
▪️12 single arm shoulder press (palm inward)
▪️10 dumbbell sumo squats with a 4-3-1 tempo
▪️15 one arm dumbbell rows
▪️10 single legged glute bridge with foot elevated
🔸Set a timer for 20-30 minutes and complete as many rounds as you can, as fast as possible!
The weight and intensity is just a fraction of what I normally do, but finding ways to get my endorphins rushing and make my body feel good from home in the meantime has been key these last couple of weeks.
My 6 week postpartum check up is today which means I’ll be back in the gym soon!!! I’m excited and READY to say the least! 🙃🏋🏽♀️
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🆓 Free flat tummy report 💯
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Discover 5 simple tips for a flatter belly❗
Today’s workout was #yoga . This is honestly such a good fully body workout! I found it on YouTube... it’s called “Morning workout yoga ❤️ better than the gym” I have such tight shoulders and this is great for that along with a killer short workout 🤘🏼
WOAH this girl is freaking ready for Christmas break 🙈 is anyone else feeling super overwhelmed this time of year ?! It's a GREAT time of year, I love Christmas 🎄 but it can definitely be HARD to balance work, life, parties, family, travel and a business 👉 and that's just me being real. I'm not over here in rainbow land where everything is sunshine y'all (Wish I was 😂) I'm right there with anyone else who has found that November and December have had some serious challenges!
BUT the most important thing I can do (and YOU can do) is to continue to put ourselves first.
That's not selfish, it's absolutely necessary. You can't give what you don't have 💕 So take time to fill up your love tank with exercise, meditation, prayer, family, puppies - whatever makes you feel HAPPY and relaxed even during the craziest time of the year 😊☄
ICE COLD CIRCUIT
Perform each exercise for 50 Seconds on each side with 10 Seconds Rest in between sets. Repeat 7x Without Stopping. -
⚀Explosive Rotational Wall Blast
⚀Off Set KB Chest Press
⚀Explosive Pass Wall Blast
⚀KB Lawn Mower Crank
⚀Explosive Overhead Wall Blast
⚀High Band Time Under Tension Biceps Curl -
What have you stapled today? Staple This! #JustTrain#JustMoveChallenge
Total Body Medicine Ball Workout @lornaperozzofitness !
1️⃣ Roll To Squat x10
2️⃣ Single Leg Split Squat Jump x8/side
3️⃣ Plank Toe Taps x10/side
4️⃣ Low Squat Push Press x12
5️⃣ Push-ups x10
6️⃣ Chest Press Throw x15
7️⃣ Single Leg Medicine Ball Glute Bridge
Complete as many rounds as you can!
Discount code - "LORNA15"
TAG A FRIEND YOU WANT TO TRY THIS WITH!👭
Ps, @1upnutrition came out with an all natural line including protein, superfood greens & BCAAS.
I'm really making a huge focus on my metabolism, hormones & gut health so I am so excited about this!
If you're a vegan, lactose intolerant or are looking for an all natural product, I highly recommend these!
✖️discount code "LORNA"
***HOW TO DESIGN A WORKOUT***
When I talk to prospective clients, one of the first questions I ask is: Why you haven’t been able to do get in shape on your own? What are your roadblocks?
This gives me some good insight into how I can best help them. One of the biggest issues is not knowing what exercises to do, in what order, for how many sets and reps. Too often, people are going to the gym with good intentions, and just fiddling around with their phone and picking random machines to do. NOT the path to optimal results.
The key is KIS: Keep it Simple (no need to call you stupid, cuz that’s degrading 😉)
1️⃣ Pick a pushing exercise – like a push up or a bench press.
2️⃣ Now pick a pulling exercise like a lat pulldown or a dumbbell row.
3️⃣ Finally, pick a compound lower body exercise like a squat or deadlift.
That’s it. Lickety Split.
If you do this, you’re 90% there. As far as order, it doesn’t really matter, but if I had to choose, I would do my lower body exercise first, followed by the pulling exercise, and finishing with the push. The lower body exercise will typically be the most challenging and engage the most muscle groups, so doing it first makes sense. I typically program pulls before pushes because 90% of people need to engage their back muscles more than the chest and shoulders – mainly to promote better posture.
You could start with 4 sets of 10-12 reps and work from there. I like using this basic template and changing exercises and rep ranges for 3 days/week.
If you’re wondering where the direct arm work, conditioning, and core exercises are, well, all that stuff should be icing on the cake. It shouldn’t take the place of the basics. Add that stuff in if you want to or if you have time.
If you’re wondering why I didn’t design a chest day, a leg day, a shoulder day, etc. It’s because 95% of people don’t need body part workouts. It’s completely unnecessary unless you’re pretty advanced or are working out 5-6 days/week.
Try out these tips and let me know how you design your workouts below 👇😎
DON’T SKIMP ON STRETCHING ☝️
WHICH ONE of these benefits SURPRISES you the most❓
1️⃣ Stretching acts as a natural MOOD ENHANCER ☺️ It releases endorphins, providing a sense of tranquility & euphoria.
2️⃣ Improves POSTURE 🔝When your body is aligned there is less tendency to hunch over or slouch
3️⃣Increases STAMINA 💥 Gets your blood to flow, bringing oxygen to your brain
4️⃣Decreases risk of INJURY by improving your range of motion
5️⃣Improves PERFORMANCE. When your muscles are contracted you won’t be able to hit your full potential.
6️⃣ Reduces CHOLESTEROL when paired with a healthy diet
7️⃣Enhances flexibility ✅
8️⃣Promotes BLOOD CIRCULATION making your heart ❤️ more efficient
9️⃣Spikes ENERGY LEVELS when you are feeling lethargic 💤 Get up from that couch & stretch. You may just not want to sit down again. 🔟Aids in RECOVERY. Stretching before & after a workout will help you feel less sore the day after.
Now those are GREAT reasons to STRETCH 🙋🏻
#janine_delaney @janine_delaney #jumpropequeen#fitnessinspiration#fitnessmotivation#fitspo#fitnessjourney#gymgirl#fitness#fitgirl