SHOULDERS 🤷🏻♀️ Workout For WOMEN — a triset to start shoulder day. The last exercise targets the rear delts— aim to bring those handles up below your ears— I find that really targets those delts most effectively without putting your back into it. But start with light weight and do that first warm up set just to get the blood flowing and establish that Jedi muscle mind connection. If you’re a resolutioner who is still hitting the gym— I’m proud of you. Just a reminder coming from someone with 20 years of various gym experience— there really is nothing to be intimated about at the gym. Those big meatheads that stare at others with disdain and judgement? Trust me— most of those tools are life’s losers and have an IQ and social awkwardness that leads you to believe their spectrum. They empower themselves by trying to make others feel inferior or timid in a public gym. Think about how little someone has going for themselves outside the confines of the gym that this is their power trip? Put your headphones in, turn your music up, avoid eye contact with everyone. Have a plan. Have a semblance of an idea what you’re doing and don’t feel awkward if you have to adjust the machines, readjust the weight etc, just focus on you. Also, you will find 90 percent of women in a gym are so supportive and helpful towards one another. If you have a question, seek out someone who looks like they may know what they’re doing, tell them you think they look great and was wondering if they could help you. Just don’t ever interrupt someone in the middle of a set, it’s not only rude, it could cause an injury. .
MONDAY was leg day today!
The most feared day of the week, paired with the most feared workout of the week.
I enjoy training legs to be honest, but leg presses and lunges I do not enjoy. Why? Because I’m terrible at them. They make me want to quit. Which is why I now do them more often than squats.
That being said I have done a ton of weight on Leg Press before; nearly 10 plates a side. I also believe Heavy weight generates the best growth!
However, high rep sessions, like this one here, allow better focus on the mind-muscle connection. Which I believe allows just as good, if not better growth.
The point of this post (if you’ve read to this last paragraph) is to take Monday by the horns, and “Do It Anyway!”
Starting over my weight lifting program to me would be a bad thing to the old me from last year, but since I am able to eat healthy again and follow the correct meal plan I can finally see what it's going to be like to get some real results.
Following the meal plan is going to be able to be easy to follow this time around and can't wait to show this journey with you. But first I have to get use to eating clean healthy food again. The right nutrition in right portions doesn't take long to fill you up at all. .
Ahhh yes! The infamous #belfie .....life just wouldn’t be complete without it....🙏
Even though just a selfie, if we look further... it’s also showing the effort, all the hard work, the discipline, the sweat, the frustrations, the injuries we undergo to get this “bubble butt” - the work behind it is far more superior than the ass itself.
Happy Monday, ....#dontgiveup#getgrafting 👍👌👊 “It is easier to work out every day, than wake up every day and see something in the mirror which you aren’t happy with. Only you can change it. So change it.”
I find it so interesting that after eating sooo much more than usual in Thailand, and over Christmas and New Years, and going to the gym less than usual, I am still .5 of a kilo less than what I weighed before my mini 'cut' (which was also my usual weight). I think it just goes to show that we shouldn't be so hard on ourselves. Yes exercising and eating right are important, but it's also important to enjoy yourself and not feel guilty about it! 🍰
Being someone who finds it difficult to put on weight, it looks like I'm going to need to work my 🍑 off to get what I want out of this bulk 😬 but I don't mind. All the more sushi for me ☺️
Kettle bell only circuit for your next leg dayyyyy 🔥#legdayfunday
▪️Overhead Reverse Lunge x10/Leg
▪️Kettle Bell Swing x20
▪️Alternating Table Top x8 (1 Rep is both legs and arms)
CIRCUIT 2 [swipe]:
▪️Kettle Bell Snatch x15
▪️Duck Walks x15
▪️Russian Sit Up x15
5 minutes per circuit. Repeat as many rounds as possible in that time 🕑 (try do 2 of each circuit for extra 💦- rest for 90s in between)
HIT SAVE- tell me what you think!
I added this into today’s squat workout to get both strength and fitness in #whatacombo
It doesn't have to be crazy complex, or look perfect; if your letting your muscles spend more time under tension (doing an exercise), you WILL see growth. 🙋🏽♀️🙋🏽♀️tag a friend to challenge them with this circuit 🙋🏽♀️🙋🏽♀️ If youre looking for more circuits like these PLUS nutritional guidance, my new #bigbootytighttummy program is just for you. Sign up with 20% off using the code: launch20 at checkout (www.growwithjo.ca - link also in bio!) #workoutideas#workoutprogram#motivated