#WorkoutWednesday: Leg Day

Happy Halloween All!

To celebrate the holiday (and hump day!), I thought I would share another leg day. Check it out below!

4×10 Wide Stance (Toes Out) Back Squat

Superset: 4×20 Banded Squatted Toe Taps

4×12 RDLS

Superset: 4×10 Plate Wide Stance (Toes Out) Squat

 

4×10 Dumbell Reverse Lunge

Superset: 4×10 Bulgarian Split Squat with Hop

4×15 Cable RDLS

How are you all celebrating Halloween?

Talk soon!

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#WarmupWednesday: Prepping the Shoulders

Happy Wednesday All!

I previously posted my first #WarmupWednesday demonstrating how I warm-up for leg day. Shoulders is another muscle group I always warm-up before jumping into my working sets. I started doing a shoulder warm up after my shoulder injury two years ago. Plus, it gives you time to mentally prep to have a great workout. Check it out below!

Complete 1 Round of 15-20 Reps on Each Exercise Without Rest

External Rotations

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Lateral Raises

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Front Raises

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Rear Delt Flies

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Trap Pulls

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How do you warm-up your shoulders before your workout?

Talk soon!

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#WorkoutWednesday: Growing Wings

Happy Wednesday All!

I don’t know about you, but Wednesdays are bittersweet for me. I know I am halfway through the week, yet, Friday is still two days away. However, fear no longer, this back day will top of your Wednesday and send you flying towards Friday. Check it out below:

Warm-Up: 3×5 Pulls-Ups (Or 3×10 if Assisted!)

Superset w/ 3×15 hanging leg raises

Workout:

4×10-12 Lat Pull Downs

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3×12-15 Close-Grip Lat Pull Downs 

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4×10-12 Seated Row

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3×12 Dumbbell Rows

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3×15 Low Underhand Cable Rows

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What’s your favorite back exercise?

Talk Soon!

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#MotivationMonday – Gym Swag

Happy Monday All!

Lifting, running, hiking, biking…the list goes on and on! No matter what you are doing, that activity is ten times better when you have an outfit that matches the intensity of your workout. Here are some of my favorite brands to wear to the gym!

Alphalete – Revival Leggings and Joggers

Alphalete’s Revival Leggings are extremely comfortable and high-waisted. Your legs are shaped by the accent lines and ribbed calf details. I absolutely LOVE these.

Their joggers are great, too! I own a pair of their men’s joggers and a pair of their women’s joggers. I love the men’s because of the loose, comfy fit. However, the women’s joggers are tighter and high-waisted to give your legs shape. Highly recommend if you love joggers!

https://alphaleteathletics.com

Nike – Shorts, Leggings, Sports Bra, Sweatshirts, and Shoes

I have been wearing Nike ever since I started working  out. I have a pair of their spandex, multiple versions of leggings, sweatshirts, sports bras, and way too many shoes. My all time favorite nike item right now is their Nike Versa (sweatshirt). It is the most comfortable piece of clothing I own, and I practically lived in it the first week I got it. Check it out below:

https://www.nike.com/versa

Converse

As if I don’t have enough Nike, I also love converse. If I am not doing cardio, this is the shoe I am wearing. It’s by far my favorite shoe to lift in!

https://store.nike.com/converse

Victoria Secret –  Leggings and Sweatshirts

I really like Victoria Secret’s Knockout leggings, too. Not only are they high-rise (see a trend, here?), but they are completely squat proof! Plus, the thick material is great if you are enduring cold weather!

https://www.victoriassecret.com/vs-sport/apparel-performance-bottoms/knockout

Gymshark – Leggings and Sweaters

Gymshark is another brand that I keep close to my heart. I adore their Flex Leggings and Sleek Sculpture Leggings. They both contain different details to accent the shape to your legs. Their Solace Sweaters are cute and functional as well. You can definitely get away with wearing them outside the gym!

https://www.gymshark.com

What’s your favorite brands to wear to the gym?

Talk soon!

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#Workout Wednesday: Stair Intervals

Happy Wednesday All!

I figured I would switch it up and squeeze in a quick 30 minute interval training session (on the stairmaster stepmill) between my classes instead of going for a run. Here’s what you do:

5 minute warm-up (easy level)

2 minutes on, 3 minutes off (4 Rounds Total)

  • The 2 minute period is your working interval. Pick a moderately challenging level and climb some stairs! (I kick it up to level 15-18 to increase my heart beat.)
  • The 3 minute period is your rest time. I usually decrease my working level by  3-5 levels depending on how I am feeling!
  • Repeat until you hit 25 minutes on the clock!

5 minute cool-down (easy level)

And that’s it!

What’s your favorite way to burn calories when you are short on time?

Talk Soon!

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#WorkoutWednesday: Glutes and Hammies

It’s Hump Day, and what’s better than sharing a glute and hamstring focused leg day to celebrate?

Warm Up: 3×20 Hip Abductors

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4×8-10 Sumo Deadlifts

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4×12-15 Weighted Glute Bridge

Superset 4×10 Unweighted Glut Bridge

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Not Shown: 3×12-15 unilateral hamstring curls

3×12 Hack Squat

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3×10 Smith Machine Reverse Lunge Knee Ups (I place my front foot on a block to get a deeper stretch!)

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Not Shown: 3×10-12 Dumbell Single Leg RDLs

Superset 3×12 Dumbell Goblet Squats

What’s your favorite glute-targeted exercise?

Talk  soon!

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#WorkoutWednesday — Boulder Shoulders

Happy Wednesday All!

This week, I wanted to share a shoulder workout! I have been trying to grow my shoulders this past year, and my strength has been up! Try it out and see what you think!

3-5×8-10 Seated Military Press (Increasing Weight)

Seated Military Press 1Seated Military Press

4×12 Arnold Press

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3×10 Lateral Raise

Superset: 3×10 1/2 Lateral Raise Reps [Not Shown]

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3×10 Wide Upright Rows

Superset 3×15 Dumbbell Rear Delts [Not Shown]

Wide Trap PullsWide Trap Pulls 2

3×10 Alternating Front Delts [Not Shown]

Superset 3×10 Around the Worlds [Not Shown]

What’s your favorite shoulder workout?

Talk soon!

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