OKAY GUYS I admit, this is a long one. It was a long day but I energy to burn and I did a 10 step circuit 😵☠️
On this day I did a bicep/triceps AND leg hypertrophy style workout 😤 you know I love throwing together upper and lower body exercises, no rules here ✋🏼
I’ll try to keep it short and sweet 🥰 LETS GET STARTED!!
1️⃣ SINGLE ARM CURL: biceps baby! I do arms every once in a while, as I feel that I get an adequate arm workout in all of my other lifts! But I love adding it to circuits ☺️ keep your feet shoulder length apart and your elbows snug to your sides 👌🏼 I did 10-12 reps each side with 10 pound dumbbells.
2️⃣ BENCH TRICEP DIPS: Oooo do I love the burn from these! You don’t always need weights! This will also put your shoulders and chest to work as well 💪🏼 I did 10-15 reps 🤪
3️⃣ SINGLE LEG BENCH LUNGES: (Bulgarian split squat) let’s get into some lower body now 🍑 y’all have seen me do these 🔥 this works glutes, quads, AND hamstrings! This one will test your balance as well. Make sure that forward knee doesn’t extend past your toes!
I did 10 reps each side with 10 pound dumbbells.
4️⃣ TRICEP ROPE PULLDOWN: I think everyone knows this one, cause it works!! Keep your knees bent slightly 💯 I did 10-15 reps with 20 pounds, or go until failure 😵
5️⃣ “IN AND OUTS” WITH BAND: grab a band of any tension that feels comfortable to you!! Mine was a xxxheavy 😤 pretty straight forward, jump in and out with the band secured just above your knee, and make sure those knees don’t collapse inward! I went to failure (around 15 reps)
STANDING GLUTE PULSES: similar to the previous set, grab a band of comfortable tension, were adding to the glute pump 🤨 jump right into this exercise and you should be feeling it more in the gluteus medius and gluteus minimus 🔥
MAX OUT ON REPS!
6️⃣ SQUAT TO OVERHEAD PRESS: I love this one cause we are working the legs, shoulders, and arms! I’m holding tension on the bicep when I am down in the squat. Play around with your workouts!! If it feels good try it 💪🏼 I did 10-12 reps each side with 15 pound kettlebell.
7️⃣ SEATED TRICEP PRESS: there’s a lot of different ways to do this excercise. This is what feels good to me! Keep your back straight and move only your forearms to lower the dumbell behind your head. Feel free to use your other hand for support!! 🤗 I did 10 reps each side with a 10 pound dumbbell.
PROMISE WE ARE ALMOST DONE!
8️⃣ SINGLE LEG BENCH STEP UPS: I’ve also been seen doing these before 🥺 this one is really gonna test your balance! Keep your elevated foot stable and push through your heels! I did 10 reps each side with a 10 pound dumbbell.
9️⃣ SINGLE LEG KETTLEBELL DEADLIFT: oh baby! These are a tough one for me. The work the glutes, hamstrings, AND core at the same time. It’s a real test of balance 🥵 for some reason holding my stomach helps keep me stable 😂 do your love or hate these?
🔟 BICEP CURL ON CABLE MACHINE: love these to isolate the biceps 💪🏼 keep the handle attachment higher than your head and pull towards you keeping your body stable. I did 10 reps each side with 10 pounds.
AND DONE! I know it was long 😇 I hope you made it to the end..
REPEAT 3 TIMES!! And tell me how it goes 💪🏼
Just filmed a new killer leg workout for you guys!! 😜💜 with exercises you’ve never seen me do before!! Look out for it soon 💦
I have so much fun stuff coming 😈
Saturday night out 🤎 went too hard last night 😂 but I’m ready to start the week and make more content for you! What do you wanna see?
Check your inbox for something you’ll reallyyyy like 😊😊😊
HOPE YOU HAD A GOOD WEEKEND GOODNIGHT 🌙
Body tight 🥵🔥 happy Friday babies!! Filmed an upper body and lower body circuit style workout coming soon 🤗
Check your DM’s for a sweet treat from this morning 😘😘 trying to get back to you as soon as I can!!
Here it is, my max squat 🥵
This is one thing I’m really trying to work on lately, going up in weight! It’s time 😈
Let’s talk about some do’s and dont’s when it comes to going for your 1RM!!
DO make sure you warm up those muscles 🔥 not just stretching but some light cardio will give you more mobility and strength 👊🏼 don’t over exert yourself though, you don’t want to be tired! Maybe warm up with a set of light squats to get comfortable in your form.
This is how I warmed up for my set ⬇️
Warm up set 1: 45 pound bar 5 reps
Warm up set 2: 95 pounds 3 reps
Warm up set 3: 135 3 reps
Warm up set 4: 185 2 reps
Warm up set 5: 225 1 rep
MAX SET: 235
DO fuel up before 🍴drink lots of water and stick to complex carbs and proteins!! Give your body the energy it needs. Coffee helps me too 😛
DON’T neglect your rest time between sets. This lift is all about explosive strength and working those fast twitch muscle fibers. I’m all
About supersets but not when I’m going for my max 😏
DO remember to breath! 🤭 and concentrate. Even if you have a spotter (which you should) focus straight ahead and think about your technique through the entire lift 🏋🏽♀️
DON’T load weight you can’t handle. Protecting your back and joints is no joke 🥺 form is always compromised when your pushing your heaviest weight so keep that in mind be smart about what you can handle!
DO recover correctly! Given this isn’t a hypertrophy exercise, you may not feel as sore. That doesn’t mean you shouldn’t give your body adequate recovery time!! It’s still very demanding on the body, and mind 😈
What’s your max?? Have I inspired you? I hope so 🥰🥰
If you missed my home gym full body workout from a few days ago scroll down and check it out ⬇️🤟🏼
I swear I’m still sore from it 🥺 what do you want guys want to see more of?? I’m open to suggestions, good things coming! 🥰
Ayyy back with another home gym workout for you guys! 👊🏼 this is an easy quick circuit workout you can do with minimal equipment!! We love it 😍
I was doing upper body AND lower body in this workout. Who says you can’t do both 🤨
HERE WE GO ⬇️
1️⃣ BENT OVER REAR DELT FLY: targeting the rear delts. Still keep that core tight and keep your back from arching! 🥺 I’m using 10 pound dumbbells, 10-12 reps each side!
2️⃣ DUMBELL LATERAL SHOULDER RAISE: this exercise targets the medial deltoid. Start with your hand at your side, keep your core strong and and try not to swing too much but do a controlled movement! 10-12 reps each side 💪🏼
3️⃣ HIGH CABLE FACE PULL: this is going to work your shoulder AND back 😍 pull the cable towards your face and keep your back straight. You can even pause for second when you pull in, increasing the time under tension ☝🏼my weight is set at 37 pounds for 10 reps!
4️⃣ KETTLEBELL UPRIGHT ROW: another one for the shoulders 😛 I like to do this exercise one hand at a time instead of using both hands to hold one kettlebell. I feel that I can control the movement better. What do you think?? I’m using a 15 pound kettlebell for 10-15 reps each side
5️⃣ CABLE PULL THROUGH: another one for the glutes! We can’t get enough of those 🤗 it also works your lower back and hamstrings! Good variation to a deadlift or hip thrust if you struggle with those. Your stance should be wider than shoulder width and keep your feet stable! TRY IT!! My weight is set at 37 pounds, 10-15 reps!
6️⃣ KETTLEBELL DEADLIFTS: I LOVE this exercise! This will strengthen the posterior chain (lats, erectors, glutes, hamstrings, calves, and core) I mostly feel it in my hamstrings so I like doing this exercise to isolate them. It will test your balance and improve your posture! Keep that back STRAIGHT! I don’t wanna see any arching 🤨
I’m using a 35 pound kettlebell for 10-15 reps
7️⃣ PULSING SUMO SQUATS: another one for that booty 😝 I am using the treadmills here to give me height and provide a deeper squat. Pulse up and down to increase your time under tension. This one is all about hypertrophy training (aimed to increase muscle size and growth) I grabbed a 45 pound dumbbell for this and maxed out on reps!!
8️⃣ FRONT LATERAL RAISE: last but not least another one for the delts. Try not to swing during this movement and keep it smooth and controlled.
ALMOST DONE!! 🥵
9️⃣ CABLE KICKBACKS: you’ve seen me do these before, what can I say I love them and they work!! This is for the glutes 🍑 your buttocks is made of three muscles
* Gluteal Maximus
* Gluteal Medius
* Gluteal Minimus
And this works them all! 😈 it’s a great isolation exercise and you will surely feel it the next day! I recommend purchasing ankle straps to make it easier to execute. My weight is set at 20 pounds, 10 reps each side!
DID YOU LOVE IT? DID YOU SURVIVE 🤪
Repeat this circuit 4 times and tell me your not sore!! I won’t believe you 😎 enjoy hunnies
Hi babes! Are you killing your workout today? 🥵 can’t wait to get back to the gym later 😤
Send me sweet message or tip so I get back to you in the DMs sooner 🥰😘 HAPPY FRIDAY
Yesterday we went HEAVY with squats 🥵 for me at least, this isn’t my max but almost! I’m gonna drop some squat tips for you guys ☝🏼
First! Let’s remember the squat is a compound movement, meaning it works MULTIPLE muscle groups across multiple joints. It is a whole body workout in a sense and should be done properly to avoid injury 🥺
WHAT IS ITS PURPOSE? ➡️ squats will mainly shape and build your quads, and glutes 🍑
On the eccentric part of the move, the muscles in your hamstrings and your hip flexors fire too 🔥🔥 It will also increase your strength and mobility! Last bust not lease, don’t forget about your CORE. Abdominal muscles are stabilizers, they assist in a lot of other movements, and reduce the risk of lower back injury and pain 💯
NOW SOME TIPS ⬇️
1️⃣ BODY SQUATS FIRST! Get your form down, don’t get hung up on the weight until you feel 100% confident in your execution. Try using bands to start to just add tension. OR try dumbbell squats or kettlebell squats (goblet squats)
2️⃣ KEEP GOOD FORM! Feet should be shoulder width apart. Now with that being said everybody has different anatomy and no two bodies are equal. Your hip alignment may require different stances to attain a comfortable and safe squat. Play around and do what feels good to you! 🤗
3️⃣ PUSH WITH YOUR HEELS! Rather than pointing straight ahead, your feet will turn out slightly. Push with your heels 😤 keep feet stabilized. It’ll also help keep your arches from collapsing, which can make your knees more likely to cave in. TRY NO SHOES! Some people find this method easier, or using flat shoes can work as an advantage 💯
4️⃣ PROTECT YOUR BACK! Try to keep your shoulders and upper back from rounding, which could overstress your spine! Don’t lose that arch in your lower back. Avoid rotating your hips to protect your lower back 😅 keep your chest high and your gaze straight!
5️⃣ ADD IN CARDIO BURSTS: adding short bursts of cardio before or during your workout wil not only warm you up, but keep your heart rate up in between sets 😛 adding high resistance training into your lifts will no doubt increase your strength in heavy lifts. Get warmed up!
6️⃣ DONT NEGLECT THE ANKLES: For the hips to open up, you have to have adequate hip adbuctionn, meaning your ankles should NEVER pronate (transferring weight to inner edge instead of ball of the foot), but supinate (transferring weight to the outer edges of your feet) sometimes ankle mobility is the reason for knees collapsing inward 🤨
I HOPE THESE TIPS HELP YOU! Are you interested in seeing a video of me demoing? Let me know 🥰
R.I.P to those calories you’ll burn! 😅🔥
Romanian deadlifts 🥺🍑😅
To be honest, this is an exercise I struggle with when it comes to going up in weight. I think my weak point is my lower back. So it’s extra important you maintain good form while performing this exercise so it doesn’t result in injury! 🙅🏽♀️
This exercise is targeting mainly glutes and hamstrings 🍑 Make sure your drawing your shoulders back and keeping your back STRAIGHT! That’s the hardest part for me, keep the weight low if you need to and really think about keeping your form and feeling that burn where your supposed to 🔥 (glutes and hammies) here I am lifting 95 pounds TOTAL, not my max but I was going for lower weight higher reps this day
It will also help strengthen that core and improve coordination 👍🏼 there are some alternatives for this exercise if it doesn’t feel right! ⬇️
- Good mornings
- Single leg dumbbell Romanian deadlift
- Floor lying glute ham raise
I’m going to post an “alternatives” video soon demonstrating those three exercises 🤗
Do you want guys love deadlifts? Tell me 😜
HIP THRUSTS 🤭🥵
Typically I like to do these on the hip thrust machine but if your gym doesn’t allow it grab a 45 pound bar and load it up!!
This is my all time FAVORITE strength exercise solely for the glutes 🍑🍑🍑 underdeveloped glutes means a weaker squat and deadlift 😡we don’t want that!! In this video I am going HEAVY! As you should for this exercise since your back should be fully supported. Make sure your pushing up from your heels and squeezing at the top ensuring that your feeling it in that booty 🤗
The bar should rest on your upper thigh, right below the crotch area. Make sure your using a low bench to support you. It may look silly but when that booty is poppin you’ll be thanking me! 🙏🏼 I’m doing 265 pounds TOTAL here, but start lower and focus on your form and do what feels comfortable to you! 💦
Hi! I have some ideas for a live or video 🥰 bikini try on or favorite leggings haul, or both! What are you interested in seeing?
Working on getting back to you in messages, if you want to get my attention send me a tip and I’ll see you at the top 😘 happy Sunday! Video coming
Here’s one of my favorite leg day supersets 🥵💦 you guys know how much I love these 🔥 I like to incorporate exercises that challenge multiple muscle groups. This way I can lower rest time in between sets and keep my heart pumping 🙏🏼 You will really work up a sweat this way!
I started with pause squats with 205 pounds total. I use the band to help me stable, add extra tension, and I believe that it helps keep my knees from pushing outward 👍🏼 Do whatever feels comfortable to you!
I jump immediately into Romanian deadlifts with 95 pounds total. I am putting more focus on working my hamstrings and glutes in this exercise 🍑
Try it out on your next leg day & lemme know how it goes 😜😜 filming a lot more content for you guys this week!
Happy Monday! Wanted to give you guys a quick and easy HIIT (high intensity interval training) circuit! 💥
This one will get your heart rate up while working multiple muscle groups! I would call it a fully body workout 💪🏼 it’s great if your short on time or equipment or even if you just want to add it at the end or beginning of your routine for a cardio burst 👍🏼
First ➡️ I started with walking side step lunges with a band around my knees and a 20 pound dumbbell in my hands. 10 steps forward and 10 steps back!
Second ➡️ I went right into jumping sumo squats with the band around my knees for resistance. Do 10-15 of these or push yourself and max out 😛
Third ➡️ I jump into standing kickbacks with the band around my knees. Make sure your not swinging your legs too much and that your really feeling that squeeze in the glutes 🍑 10-15 each leg!
Fourth ➡️ we are doing standing single hand upright rows with a kettle bell (15 pound) 👊🏼 main focus here is shoulders! Do 10-15 reps each side
Fifth ➡️ (almost done 🥵) We have an ab workout. Let’s call these cable crunches 😅 use a rope for these place it behind your head while keeping a firm grip at the “balls” at the end of the rope. These can feel funny at first but try to make sure your using your core to pull yourself down to the floor. I do these with 37 pounds but do whatever feels comfortable!!
LAST! ➡️ We have a cable exercise for the back and shoulders. No fancy attachments here just keeping the elbow slightly bent and pulling back with your real delts to feel that squeeze!!
I did ALL these exercises in a circuit WITHOUT STOPPING!! 🔥🔥 do it 3-4 times and your done! Lemme know how it goes hunnies 🥰
MERRY CHRISTMAS FRIENDS! 🎁🥰❤️ wether you celebrate or not I hope your having a great day!!
I filmed my entire leg day workout at my gym 🍑🍑 this one is sure to have those glutes, quads, and hammies burning the next day 🔥
First ➡️ I started with walking lunges. If your gym has the space to allow it be sure to grab a barbell of comfortable weight and give it a try! I did 4 sets of 20 walking lunges total and I superset this excercise with the next one...
Second ➡️ HIP THRUSTS 😝 truly one of my favorite exercises for the glutes! Your back is fully supported when using this machine so don’t be afraid to go HEAVY! I did 4 sets of 10-12 superset with my walking lunges
Third ➡️ Now were getting into squats 🍑 I started with pause squats ⏸🔥 I’ve mentioned before how much I love these! It really engages more muscles on the come up and eliminates the “bounce” but I always do these with lighter weight! Then since I am wearing a band for extra resitance I do some burnout kickbacks to really exhaust my glutes. 4 sets of 10 reps with these! (45 pounds each side, 135 pounds total)
The second squat I do is just your regular squat, still with then band around my knees for extra resistance. Except I am using my belt to help keep my back and core stable since I added more weight. I did another 4 sets of 10 and added in jumping sumo squats with the band at the end for the burnout! (70 pounds each side, 135 total) 😛🔥
Fourth ➡️ LEG PRESS! I feel like this is my favorite exercise for the glutes and quads 🤗 I did 4 sets of 10-15 with two 45 pound weights on each side. Still keeping that band around my knees to keep my legs stable and add resistance
FIfth ➡️ and LAST! We are almost done 🙏🏼
I finished my workout with Romanian deadlifts. My main focus was on my hamstrings and I made sure to keep my back straight and knees slightly bent.
I hope you love this workout! Give it and try and message me 🍑🔥😛 when your finished!
Happy holidays ❤️
Here’s another leg day variation coming at ya 👊🏼👊🏼
These are exercises I like to do on “hypertrophy” days. Where I’m keeping the weight lower and working on my form, maxing out on reps, and really feeling that burn!! 🔥
First ➡️ I’m doing a Bulgarian split squat 🍑 mainly works the glutes!! 😛 this exercise really gets your balance while engaging those core muscles 🥵 it will also work those quads, calves, and hamstrings! An all around great leg workout
Second ➡️ this exercise is a dumbbell deadlift. One you have definitely seen me do before if you’ve been following 😋 using a dumbbell allows you to use your joint more freely and comfortably then with the typical barbell. Try it both ways and let me know what you like best 👍🏼
Bent over barbell row 🔥🔥
I love going heavy on this exercise. Make sure your knees are slightly bent and your back is straight and parallel to the floor! You can use a bar or you can use free weights to do this exercise 💪🏼 I like to switch it up and do both!
I know you guys haven’t seen any upper body workouts lately so here one to try!! 👌🏼
It was a BACK DAY 🦋 this exercise is called a
✨ rack pull ✨ it will not only improve strength in your lower back, but also your hamstrings and glutes! 🍑 it will also help
Improve your grip 🤗
I would also recommend getting some lifting grips to protect your wrist and your hands from blisters. Grips will absolutely help you feel more confident and comfortable lifting heavy weight!
Lower back injuries are NO JOKE so it’s really important to think about your posture during these movements and keep your back parallel making sure you are not arching! 🥺
Lower back is one of my weak points so I’m always trying to improve and slowly add more weight into my deadlift and back routines. I find that using a rack gives you more control so give it a try 😛😘
WORKING ON GETTING BACK TO YOU ALL IN THE DMS 🥰
MY TOP 5 LEG DAY ESSENTIALS 👊🏼👊🏼
You all know by know leg day is my favorite day! 🙏🏼 these are the 5 items I rarely get through a rough leg day routine without. You don’t necessarily need those items, but if your trying to improve and maximize your workouts without injury, these I recommend!! ⬇️
I was unable to include the Amazon link so in the photos you can see where you can find them!! 😘
➡️ Harbinger ankle cuff straps : these are amazing for cable kick backs which mainly target the glutes 🍑 they lessen the stress on your ankles and are even padded!
➡️ NeeBoo fit resistance bands: I use these resistance bands in so many different exercises. Mainly when squatting, deadlifting, or during hip thrust to add extra tension 😤 I also think that they help keep my knees more stable when squatting!! I also use them when doing HIIT workouts (walking sumo squats, jumping squats, etc) They are amazing for portable workouts and vacations to use on the go 💯
➡️ AEOLOS compression knee braces: These are so thick and comfortable! They will protect your knees during movement and help prevent injury. Especially helpful when squatting or doing heavy overhead press 🏋🏽♀️ they help reduce fatigue, minimize muscle micro-tearing, and improve circulation! It’s so important to protect your joints 🦴
➡️ RitFit 6inch weightlifting belt: THE OG! If there’s one thing you need it’s this! My belt has helped me correct my form and feel more confident in my heavy lifts!! 😝 it provides back and abdominal support while reducing spinal flexion. It also reduced back hyperextention and overall reduces stress on the lower back 💯
➡️ Beats Solo3 wireless on ear headphones: one thing I absolutely need to get me pumped for leg day is my music!! 🎧 These stay put on my ear through any tough workout and I can’t go without them 🎶 I use Spotify and SoundCloud, drop your favorite workout tune at the moment below! 🎤⬇️
Ayyy another leg day 🙄🙄 how is your week going so far?! I’m still recovering from Vegas 😅 I’ll be filming and posting some more upper body workouts for you guys 💪🏼
Look tomorrow for another post on my top 5 leg day MUST HAVES! 😘😘
