#WorkoutWednesday: Push

Happy Wednesday All!

To kick off #workoutwednesday this week, I wanted to share a push workout! When I first started lifting, I loved lifting legs. Chest was just something I did apart of my routine. However, now that I have a solid foundation in terms of my shoulders and chest, push is one of my favorite days!

Lifting heavy on chest day is empowering. Plain and simple. I truly believe that having strong shoulders is the only way I have been able to make so much progress this past year benching. Because shoulders and chest go hand-and-hand, I now lift these two muscle groups together in addition to a day solely devoted to shoulders every week! Enough with the chit, chat! Check out my workout below!

3×12, 10, 8 Flat Bench [Increasing Weight]

4×10 Incline Dumbbell Bench Press

3×12 Flat Chest Flies

3×8 Bodyweight Dips

3×10 Seated Shoulder Dumbbell Press

3×12 Lateral Raises

3×10 Plate Front Raises

3×10 Rear Delt Dumbell Raises

3×15 Cable Tricep Pushdowns

What’s your favorite day in the gym?

Talk soon!

AB Fitness

#WorkoutWednesday: Arm Supersets

Happy Wednesday All!

After the holidays, it’s easy to feel short on time when working out, especially if you are working out between classes or work. However, rather than not working out at all, I’ve been adding supersets into my workouts! Not only does it keep my heart rate elevated,  it just makes my workout more efficient by cutting the amount of time I’m resting and not lifting.  Here are my favorite arm supersets!

Biceps

2 second negative barbell curls with dumbbell curls 

Preacher curls and reverse barbell curls 

Triceps 

Skull crushers with body weight tricep dips

Cable tricep pushdowns with dumbbell tricep extensions 

If you are short on time, I highly recommend trying the above exercises out! Before you start grab both the barbell and dumbbells or an open cable and dumbbells. This way, you can perform the second exercise immediately after you complete the first! These supersets will leave your arms burning  while limiting the time spent in the gym!

What’s your favorite superset?

Talk soon!

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#MotivationMonday: January Challenge

Happy Monday All!

The first Monday of 2019 and January calls for a new challenge, am I right? Plus, monthly challenges help motivate me to stay on track! This challenge is a little different from my previous ones. Rather than building on each other, each day entails a healthy task to complete! Check it out below:

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What are you doing to keep yourself accountable for your fitness goals?

Talk soon!

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#WorkoutWednesday: Back

Happy Wednesday All!

For the FIRST #workoutwednesday of 2019, I wanted to post a back workout! The bigger lats you have, the smaller your waist will look, and who doesn’t want that? Check it out below:

3×8 2 Second Negative Pull-Ups

3×10 T-Bar Rows

3×12 Lat Pull Downs

3×12 Cable Decline Rows

3×15 Lat Pull Overs

3×20 Back Extensions

What workout did you kick 2019 off with?

Talk soon!

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#WorkoutWednesday: HIIT

Happy Wednesday All!

I hope you had an AMAZING Christmas yesterday! If you are feeling guilty about over indulging, fear not! Here is a full-body circuit you can do at home! Check it out below:

Complete 4 Rounds  – Rest 2 Minutes Between rounds.

10 Burpees 

15 Pulsing Squats

12 Curtsey Lunges 

15 Push Ups

20 Mountain Climbers 

10 Switching Lunges

20 Plank Shoulder Taps 

What’s your favorite HIIT movement?

Talk soon!

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#WorkoutWednesday: Let’s Talk Legs

Happy Wednesday All!

I finished up my finals AND last fall semester as an undergraduate this week! Whoop, whoop! Now, I plan on enjoying some holiday festivities with my family and ending 2018 on a high note! But, first, let’s hit a leg workout!

2×10 Back Squats, Moderate Weight [Use these sets to warm up.]

2×6-8 Back Squats, Working Sets

3×15 Reverse Lunges 

3×12 RDLS

Superset 3×10 Dumbbell Goblet Squats

3×10 Lying Hamstring Curls

3×15 Weighted Calf Raises 

What did you workout today?

Talk soon!

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#WorkoutWednesday: Snowy Blues At Home Full Body Circuit

Happy Wednesday All!

Sometimes, it’s too cold to walk or get motivated to go to the gym! Fear not! This is an equipment free full-body circuit you can do to get in a quick workout at home. Check it out below:

5 Minutes – Stretch/Warm-up

Circuit – Complete 4 Rounds 

20 Squat to Oblique Crunches

10 Push-Up Burpees

20 Russian Twists

15 Curtsey Lunges

20 Shoulder Plank Taps

12 V-Sit Ups

20 Calf Raises

5 Minutes- Stretch/Cool-Down

After finishing this quick circuit, be sure to check out the 12 Days of Fitmas Challenge! Today is the first day of Christmas, and you don’t want to miss out!

Talk soon!

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#MotivationMonday: 12 Days of Fitmas Challenge

Happy Monday All!

With the 12 days of Christmas approaching quickly, I wanted to challenge myself (and you if you’d like!) to complete a circuit before bed every night.  Are you up for it? Check it out below: 

On the first day of Christmas, my trainer gave to me…a one and a half minute plank.

On the second day of Christmas, my trainer gave to me….two sets of push-ups (10 reps), and a one and a half minute plank.

On the third day of Christmas, my trainer gave to me…three sets of jumping lunges (10 reps), two sets of push-ups (10 reps), and a one and a half minute plank.

On the fourth day of Christmas, my trainer gave to me….four sets of sit-ups (10 reps), three sets of jumping lunges (10 reps), two sets of push-ups (10 reps), and a one and a half minute plank.

On the fifth day of Christmas, my trainer gave to me…FIVE 30 SECOND WALL SITS, four sets of sit-ups (10 reps), three sets of jumping lunges (10 reps), two sets of push-ups (10 reps), and a one and a half minute plank. 

On the sixth day of Christmas, my trainer gave to me…. six lateral raisesFIVE 30 SECOND WALL SITSfour sets of sit-ups (10 reps), three sets of jumping lunges (10 reps), two sets of push-ups (10 reps), and a one and a half minute plank. 

On the seventh day of Christmas, my trainer gave to me… seven mountain climbers six lateral raisesFIVE 30 SECOND WALL SITSfour sets of sit-ups (10 reps), three sets of jumping lunges (10 reps), two sets of push-ups (10 reps), and a one and a half minute plank. 

On the eighth day of Christmas, my trainer gave to me…eight russian twists,  seven mountain climbers , six lateral raisesFIVE 30 SECOND WALL SITSfour sets of sit-ups (10 reps), three sets of jumping lunges (10 reps), two sets of push-ups (10 reps), and a one and a half minute plank. 

On the ninth day of Christmas, my trainer gave to me….nine jumping squats,  eight russian twists,  seven mountain climbers six lateral raisesFIVE 30 SECOND WALL SITSfour sets of sit-ups (10 reps), three sets of jumping lunges (10 reps), two sets of push-ups (10 reps), and a one and a half minute plank. 

On the tenth day of Christmas, my trainer gave to me….ten push-up burpees,  nine jumping squats,  eight russian twists,  seven mountain climbers , six lateral raisesFIVE 30 SECOND WALL SITSfour sets of sit-ups (10 reps), three sets of jumping lunges (10 reps), two sets of push-ups (10 reps), and a one and a half minute plank. 

On the eleventh day of Christmas, my trainer gave to me… eleven curtsey lungesten push-up burpeesnine jumping squats,  eight russian twistsseven mountain climbers six lateral raisesFIVE 30 SECOND WALL SITSfour sets of sit-ups (10 reps), three sets of jumping lunges (10 reps), two sets of push-ups (10 reps), and a one and a half minute plank. 

On the twelfth day of Christmas, my trainer gave to me…12 shoulder presseseleven curtsey lungesten push-up burpeesnine jumping squats,  eight russian twistsseven mountain climbers six lateral raisesFIVE 30 SECOND WALL SITSfour sets of sit-ups (10 reps), three sets of jumping lunges (10 reps), two sets of push-ups (10 reps), and a one and a half minute plank. 

Merry Christmas Everyone!

Are you doing the challenge?

Talk soon!

#WorkoutWednesday: Back Day

Happy Wednesday Day All!

As a college student, I am counting down the days until winter break starts! This semester has been good to me, but I am ready for new classes and a different routine. However, even with my academic rut, my workouts have been on point lately! Check this one out below!

3×10 Pull-Ups [Warm up — Can Use a Resistance Band to Add Assistance if Need Be!)

4×10 Barbell Rows

4×12 Wide Grip Lat Pull Downs 

3×15 Wide Grip Seated Rows

3×12 Close Grip Lat Pull Downs 

3×15 Back Extensions [Weighted or Unweighted]

What did you workout today?

Talk soon!

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#WorkoutWednesday: Killer Shoulder Workout

Happy Wednesday All!

I started off this week with a killer shoulder workout! Check it out below:

4×8-12 Military Presses (increasing weight)

4×12 Seated Lateral Raises 

4×10 Barbell Front Raises 

Superset 4×10 plate raises

4×10 Rear Delt Flies 

Superset 4×8 Incline Front Raises

3×10-12 Trap pulls 

How’d you start off your workouts this week?

Talk soon!