who missed my amazing video editing skillz !
video quality may be low, but workout quality is high ⬆️
to be totally honest, outside of running, i hate leg day. but this workout took me under 30 mins and it was the perfect burn (even when the exhaustion is real!).
movements are done in supersets as listed below & 3-5 rounds of each!
lmk if you try it out :)
- Banded Lateral Walks // Lateral Leg Lifts
- Banded Squat // Weighted Plié Squat
- Deficit Reverse Lunge // Bulgarian Split Squat
- Burn out: Gilder Reverse Lunge
At-home core workout!
I will be the first to tell you, you can do all the crunches you want but if your diet isn’t clean you will not see muscle results. Your core may be super strong but unless your body fat % is low, you won’t have that defined “6 pack” look. Which is totally fine and you should feel comfortable with that!
However, a way to counter that, is to do core exercises with a HEAVY weight and high reps, keeping good form.
So grab a heavy dumbbell or something you have at home that you can hold with two hands and is pretty heavy, a mat, and 2 chairs or an ottoman!
This routine is good to incorporate a few times a week. Keep the exercises flowing and moving.
Here are my top exercises:
3 rounds, 15-20 reps each (this should feel challenging)
1. Straight Leg Weighted Toe Touches
2. Weighted Cross-Over Crunches
3. Plank Dumbbell Drags
4. Weighted Knee Tuck Touch Downs
Let me know if you try this out or have any questions!
And if you want some advanced core you can do at a gym, hit me up!
extra thanks to @clairezarif for videoing my awkwardness. ly🤍
TRI-ing to murder my arms here (was that too cheesy?🙈)
I’ve been incorporating this tricep focused routine after lifting a bigger muscle group like chest / shoulders and it is really a burner. let me know if you try it out !!
& swipe to see me playing around 🤪
The workout -
4 Tricep focused exercises w/ 12-15 dips in between each exercise.
2 times though bc you know the drill here.
Looks like this-
1. Overhead Extensions - 12-15 Dips
2. Tricep Kickbacks - 12-15 Dips
3. Pull-Overs - 12-15 Dips
4. Skull Crushers - 12-15 Dips
Dropping (&dripping from) a core finisher i did this weekend 😌 try it out !!
10-12 reps each exercise
2 times through (iykyk😏)
1- Sprinter’s Sit Up
2- Full Body Knee Tucks
3- Half Body Knee Tucks
4- Toe Tap Downs
5- Weighted Dead Bug
6- Dead Bug Hold (15-20 sec)
Sundays are for the girls to lift 💪🏽😉
some days i’m not motivated to workout but always grateful for friends who are willing to to workout w me ! keeps me accountable on the harder days. Try this upper bod workout out ! Took us about 45-50 mins & we dripped🥵
Set 1-
Wide Press
Close Grip Chest Press
Incline Chest Press
Incline Chest Fly
Set 2-
Kneeling Hammer Curl & Press
Kneeling Woodchop
Kneeling (both knees) Palm Press Front Raise
Kneeling (both knees) Lateral Raise
Set 3-
Weighted Straight Leg Sit Up
Russian Twists
DB Pass Throughs (2 options!)
Plank Tap Ups
(not filmed warm up included inchworms with shoulder taps, around the worlds, & serve the platters to get those arms ready!)
Let’s talk push-ups!
My #1 favorite exercise. It’s full body and involves raw strength.
I always hear that people are super intimidated to do push-ups and find them really difficult.
This video is a progression of push-ups - from super basic beginner to a standard push-up.
💪🏽The 1st push-up is on all fours, in a quadruped position. Make sure your shoulders are stacked underneath or slightly ahead of your shoulders and just press down into the ground with your head following.
💪🏽💪🏽The 2nd push-up is very common, especially for women. This push-up you are going to be OFF of your knee caps, leaving forward, with your head in a straight line from your spine, eyes looking diagonally forward and down. As you push down, you want your triceps to come back against your ribcage and then push yourself back up. Your back should be a diagonal flat line.
💪🏽💪🏽💪🏽The 3rd push-up position is the standard position. Essentially you are in a plank with your arms underneath your shoulders, head is neutral, looking diagonally forward and down. You’re going to press your body down to the ground leading with your chest and then back up. Make sure your body stays in one straight line and your butt does not pop up or down.
So, if you are intimidated by doing push-ups, maybe start with the beginner push-up and work your way up! (ps sorry this is zoomed in idk what the heck happened!!)
45 Min Full Body Workout (condensed to 4 mins😆)
Did each section 2 times through, 10-15 reps per each exercise.
Let me know if you try this out !
💪🏽💪🏽
Warm up:
Down dog to push up
Commando to 4 shoulder taps
Weighted jumping jacks
Around the worlds
Set 1:
Shoulder press to plank row
Hammer curl to L-fly
Snatch
Seated volley passes
Set 2:
Banded squat to 4 tap outs
Banded jumping jacks
Banded elevated fire hydrants & bird dogs
Banded & weighted hip thrusts with pulse on top and bottom
Set 3:
Banded plank jacks
Side plank with arm rotation
Sprinter’s sit up
Toe tap downs
*feel free to dm me with questions or book a sesh 😊
Pre 6 am workouts hit sooo different. but super grateful to be able to get in a solid workout before a morning of training clients 🙂 Lil hip mobility to unlock a tight SI joint and a nice lift 💪🏽 then my dad asked me to stop slamming a ball so early 🙃🙃
quickkkk core between clients bc that’s the time i had and no more excuses from me 😇😇 added the pilates ball between my knees for extra spice 🌶 dm me to schedule your session !!
One of the most valuable lessons I learned is when your legs are tired while running, use your arms. So here’s a quick workout I did today after an easy run to burn those arms out! It felt good to lift heavy, but that 30 lb kettle bell might’ve been too much for me 😅 always working to be stronger.
4 exercises, 15 reps each, 2x through.
Of course ended with a very sweaty plank series 🙃
try this out 💙💙
So excited to open up my Summer 2021 schedule and show you guys what I’ve been working on! 💪🏽☺️
I will be in NJ all summer in my studio, DM me for more info!
Starting in Jersey June 18th 💙🖤
