Upper body day!! This covers the whoole upper body but you're of course welcome to add your own exercises to it to incorporate more muscle isolation 🤗 but if you do the complete sets the exercises are pretty killer themselves 💪
☀Seated Rows - (8+6+6) × 5, increase your weight whenever you switch to 6 reps, try to keep your back completely vertical to the floor during these! If you arch your back you have risk of invoking and injury and that's no bueno 👍
☀DB Bench Press (10+10+10) × 5, since you're doing like multiple sets within sets, you might want to use a lighter weight than usual to make sure you can keep the correct form the whole time 🌞
☀Lateral Pull Downs (10+8+6) × 5, increase your weight as the reps go down! Having your arms closer together on the bar I've found works your lats a bit more whereas having your arms farther apart (for me at least) worked my chest more 🤗
☀Standing bicep curls (8+6+6) × 5, these are good with a lightweight barbell or dumbells it doesn't matter too much 🤗 increase weight as reps go down 👍
☀Tricep Pushdowns (10+10+10) × 5, make sure to hold it at the bottom and flex your triceps to reeeally work them! And try to stay standing completely straight, activating your core! (Something I obv need to work on lol)
☀Barbell Seated Shoulder Press (10+8+6) × 5, I did these first but forget to record them, but I still did them nonetheless! Working shoulders is one of my favorite things to do .
try to do ab exercises before every workout to make sure that my core will be awake and activated during every exercise and to also make sure my form is correct and done well, and I didn't do any before this workout so obv my form is a bit sketchy on a few of the exercises 🌞 but I'm so grateful for these videos because I didn't realize it until I watched myself doing them!! Having a strong core is super important, so don't skip it! Photo creds: @in_the_moment_23 #fitness#fit#fitgirl#gymshark#muscle#gains#weights#weightlifting#health#healthy#healthylife#gym#workout#abs#glutes#girlswholift#cardio#squats#bodybuilding#fitspo#instafit#girlgains#strength#motivation#selflove#booty#leanin15#wearphysiq#teamphysiq
How was your day on a scale of 1 to 10? 🤭☀️
I’d say mine was a solid 7. I spent the first half of the day filming and cramping like a MF, then got excited thinking today was National Snowboard Day. Now that I realize it’s not, I feel silly posting this pic of me holding a snowskate but hey this is a lot more fun than your plain old mirror selfie. In case you don’t know what a snowskate is - peep my story to watch me eat 💩. One of my goals is to learn ANYYYY trick on this thing. 👇👇comment below if you wanna see more vids of my progress!
@ilovecitykitchen green Thai chicken tonight. A quick meal needed and this was reallyyyy good! Only 376 cals too and full of good stuff. 😛 -5lbs since Jan 2nd (post 10lbs gain since Nov 😳) so feeling good for getting the rest off!💪
C1:D8:M3 Chicken kebab with tzatziki 😍 this was incredible so excited I made extra for lunch tomorrow! Had a cheeky yoga session with the uni girls tonight, having supportive friends makes being healthy so much easier 🙌🏻
Yay! Go me, I remembered! Tonight’s dinner/ tomorrow’s lunch is Buffalo Bites from New C1, we had it last week and loved it so it’s made it back onto this week’s menu! #bodycoach#leanin15 @thebodycoach
🙌 Here's tonight's bootcamp session our members worked hard through!
1️⃣2️⃣ We used a ladder system of reps up to 12 to work through. So complete one rep of each exercise, then two, then 3 etc. Until you complete 12 reps of each
1 - Squats
2 - Dips
3 - Reverse Lunges
4 - Shuttle Runs
5 - Burpees
💪 Let us know how you get on.
No pictures to post today! My day consisted of work & taking my daughter to her swimming lesson (hence the timetable) Meal one- another smoothie Meal 2 - sausage casserole with green beans Meal 3 - chicken pie 😋 enjoying all my meals so far & prepped for tomorrow #day3#joewicksbodycoach#day1#leanin15
3rd SP day of the week done. Used my hexA and hexB on a bowl of shreddies this morning with an apple and satsuma for speed, then had @slimmingworld quiche and salad for lunch followed by a hifi bar and berries, and then dinner was ceaser salad(4) with chicken and a fudge bar (6) tomorrow is weigh day so let’s hope these SP days have helped 🤞🏼💪🏼