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FINAL workout before VEGAS!!! Hit up dem legs for that calorie and booty burn 🍑🔥 I’m not sure I’m going to be able to walk tomorrow...luckily we’re flying most of the day 😂 -

Circuit 1: 
BB front squat 4x10-12
Plate OH Reverse lunge 4x10ES -

Circuit 2: 
Leg press 10 regular- 5 reps 5 counts down 5 counts up - 10 regular reps that’s one set, do 4 (warning these make you want to cry lol) 
BB bent knee deadlift 4x10-12 -

Circuit 3: 
Smith machine sumo squat 4x12
Bulgarian split squat 4x10 -

Circuit 4: 
DB kneel to stand 4x12
Split jumps 4x20 -

Circuit 5: 
Banded Hip thrusts 4x12-15
Banded side steps 4x20 (sorry no vid!) -

Circuit 6: (sorry no vid!)
Lying leg curl 4x10-12
Machine glute kickback 4x10ES -

Circuit 7: 
Abductor machine 12 full range reps followed immediately by 12 top half pulses 12x do 4 sets
Adductor machine 4x12 -

If you do this tag me and let me know how your legs feel haha -

Top: @forever21 
Leggings: @fabletics 
Shoes: @nike -

#workoutroutine #legworkout #legworkoutforwomen #bootyworkout #personaltrainer #trainerslife #fitgirl #girlswholift #iam1stphorm #1stphormlife #legionofboom
FINAL workout before VEGAS!!! Hit up dem legs for that calorie and booty burn 🍑🔥 I’m not sure I’m going to be able to walk tomorrow...luckily we’re flying most of the day 😂 - Circuit 1: BB front squat 4x10-12 Plate OH Reverse lunge 4x10ES - Circuit 2: Leg press 10 regular- 5 reps 5 counts down 5 counts up - 10 regular reps that’s one set, do 4 (warning these make you want to cry lol) BB bent knee deadlift 4x10-12 - Circuit 3: Smith machine sumo squat 4x12 Bulgarian split squat 4x10 - Circuit 4: DB kneel to stand 4x12 Split jumps 4x20 - Circuit 5: Banded Hip thrusts 4x12-15 Banded side steps 4x20 (sorry no vid!) - Circuit 6: (sorry no vid!) Lying leg curl 4x10-12 Machine glute kickback 4x10ES - Circuit 7: Abductor machine 12 full range reps followed immediately by 12 top half pulses 12x do 4 sets Adductor machine 4x12 - If you do this tag me and let me know how your legs feel haha - Top: @forever21 Leggings: @fabletics Shoes: @nike - #workoutroutine  #legworkout  #legworkoutforwomen  #bootyworkout  #personaltrainer  #trainerslife  #fitgirl  #girlswholift  #iam1stphorm  #1stphormlife  #legionofboom 
TOTAL BODY TUESDAY!! Noah and I leave for Vegas in 2 DAYS so I had a lot to do today and limited time. Typically when I’m short on time I do a circuit of some sorts. -

Today’s circuit was 10 exercises, 40 seconds work 20 seconds rest and 5x through the circuit. -

Circuit 1: 
1. Squat and press 
2. Renegade row 
3. Leg drop w/ Plate above Chest 
4. Side lunge (L) upright row 
5. Side lunge (R) upright row 
6. DB chest fly w/ leg drop 
7. Single-leg RDL (R) 
8. Single-leg RDL (L) 
9. KB swing 
10. Burpee -

Try to rest no more than one minute between rounds to keep that heart ❤️ rate up! -

Happy sweating 😅 -

Top: @nike 
Leggings: @lululemon 
Shoes: @nike -

#totalbodyworkout #totalbodycircuit #circuittraining #circuitworkout #mnfitness #workoutroutine #girlswholift #fitgirls #fittrainers #trainerslife #personaltrainer #iam1stphorm #1stphormlife #legionofboom #duespaid #transphormationchallenge
TOTAL BODY TUESDAY!! Noah and I leave for Vegas in 2 DAYS so I had a lot to do today and limited time. Typically when I’m short on time I do a circuit of some sorts. - Today’s circuit was 10 exercises, 40 seconds work 20 seconds rest and 5x through the circuit. - Circuit 1: 1. Squat and press 2. Renegade row 3. Leg drop w/ Plate above Chest 4. Side lunge (L) upright row 5. Side lunge (R) upright row 6. DB chest fly w/ leg drop 7. Single-leg RDL (R) 8. Single-leg RDL (L) 9. KB swing 10. Burpee - Try to rest no more than one minute between rounds to keep that heart ❤️ rate up! - Happy sweating 😅 - Top: @nike Leggings: @lululemon Shoes: @nike - #totalbodyworkout  #totalbodycircuit  #circuittraining  #circuitworkout  #mnfitness  #workoutroutine  #girlswholift  #fitgirls  #fittrainers  #trainerslife  #personaltrainer  #iam1stphorm  #1stphormlife  #legionofboom  #duespaid  #transphormationchallenge 
NEVER SKIP A MONDAY 😁 it’s a brand new week and I woke up feeling super motivated and ready to crush this week! How about you? -

I started the week with chest, shoulders & abarooskies 💪🏻 -

Circuit 1:
BB chest press 4x10-12
DB spell casters (half moons) 4x10 each direction 
Side plank hip dips 4x15 ES -

Circuit 2: 
Incline BB chest press 4x10-12 
DB lateral raises (alt palms out to palms facing each other) 4x6-8 each 
DB Side bends 4x15ES -

Circuit 3:
SA cable chest press 4x12ES 
Supinated grip cable OH press 4x12 
Cable upright row 4x12 -

Circuit 4:
Double cable chest fly 4x12
Supinated grip SA cable front raises 4x12ES
Double cable delt fly 4x12 -

Circuit 5: Sorry no vid! Insta cut me off 😂
Double cable SA decline chest press 4x12ES
DB shoulder hex press 4x12ES
Crossover v-up 4x10ES -

I finished this one up with a 20,30,40 interval on the treadmill. 20 sec fast walk, 30 sec comfortable run and 40 sec all out. -

Outfit: @nike 
Shoes: @brooksrunning -

#mondayworkout #workoutroutine #chesticles #chestworkout #chestworkoutforwomen #bouldashouldas #shoulderworkout #trainerslife #personaltrainer #iam1stphorm #1stphormlife #duespaid #transphormationchallenge
NEVER SKIP A MONDAY 😁 it’s a brand new week and I woke up feeling super motivated and ready to crush this week! How about you? - I started the week with chest, shoulders & abarooskies 💪🏻 - Circuit 1: BB chest press 4x10-12 DB spell casters (half moons) 4x10 each direction Side plank hip dips 4x15 ES - Circuit 2: Incline BB chest press 4x10-12 DB lateral raises (alt palms out to palms facing each other) 4x6-8 each DB Side bends 4x15ES - Circuit 3: SA cable chest press 4x12ES Supinated grip cable OH press 4x12 Cable upright row 4x12 - Circuit 4: Double cable chest fly 4x12 Supinated grip SA cable front raises 4x12ES Double cable delt fly 4x12 - Circuit 5: Sorry no vid! Insta cut me off 😂 Double cable SA decline chest press 4x12ES DB shoulder hex press 4x12ES Crossover v-up 4x10ES - I finished this one up with a 20,30,40 interval on the treadmill. 20 sec fast walk, 30 sec comfortable run and 40 sec all out. - Outfit: @nike Shoes: @brooksrunning - #mondayworkout  #workoutroutine  #chesticles  #chestworkout  #chestworkoutforwomen  #bouldashouldas  #shoulderworkout  #trainerslife  #personaltrainer  #iam1stphorm  #1stphormlife  #duespaid  #transphormationchallenge 
😅 SATURDAY SWEAT SESH 😅 Did you get your workout today?!? -

I did!!!! Trained back and arms this lovely Saturday. I definitely didn’t feel like going to the gym this morning (Hallmark has their Christmas movies on what can I say?! Lol) BUT I’m so glad I pushed myself and went! I felt good all day long!! -

Circuit 1: 
Assisted pull-up 4x8-10 
Assisted Tricep dip 4x10-12 -

Circuit 2: 
Seated neutral grip row machine 4x12 
Seated wide grip row machine 4x12 -

Circuit 3: 
Rear delt fly 4x12
Alternating incline curls 4x10 -

Circuit 4: 
Straight bar cable mid-row (palms up) 
Straight bar cable bicep curl 
Straight bar BO tricep OH extension -

Circuit 5: 
Neutral grip lat pull down 4x10-12
Reverse grip pull down 4x10-12 -

Circuit 6: 
Back hyperextension 4x15
Band pull-aparts 4x20 -

I finished with some intervals on the spin bike for a good sweat! -

Have an AMAZING weekend 😁 -

Outfit: @gymsharkwomen 
Shoes: @adidas -

#mnfitness #saturdaysweat #saturdayworkout #workoutroutine #upperbodyworkout #arms #armworkout #backattack #backworkout #trainerslife #1stphormlife #iam1stphorm #legionofboom #duespaid
😅 SATURDAY SWEAT SESH 😅 Did you get your workout today?!? - I did!!!! Trained back and arms this lovely Saturday. I definitely didn’t feel like going to the gym this morning (Hallmark has their Christmas movies on what can I say?! Lol) BUT I’m so glad I pushed myself and went! I felt good all day long!! - Circuit 1: Assisted pull-up 4x8-10 Assisted Tricep dip 4x10-12 - Circuit 2: Seated neutral grip row machine 4x12 Seated wide grip row machine 4x12 - Circuit 3: Rear delt fly 4x12 Alternating incline curls 4x10 - Circuit 4: Straight bar cable mid-row (palms up) Straight bar cable bicep curl Straight bar BO tricep OH extension - Circuit 5: Neutral grip lat pull down 4x10-12 Reverse grip pull down 4x10-12 - Circuit 6: Back hyperextension 4x15 Band pull-aparts 4x20 - I finished with some intervals on the spin bike for a good sweat! - Have an AMAZING weekend 😁 - Outfit: @gymsharkwomen Shoes: @adidas - #mnfitness  #saturdaysweat  #saturdayworkout  #workoutroutine  #upperbodyworkout  #arms  #armworkout  #backattack  #backworkout  #trainerslife  #1stphormlife  #iam1stphorm  #legionofboom  #duespaid 
6 days and counting until VEGAS and it could not be more needed...woke up to snow here in MN ❄️😩 Anyway, trained some legs this lovely Friyay! Details below ⬇️ -

Circuit 1: 
Back squats 
DB deadlift (foot on plate) -

Circuit 2: 
Hack squat 4x8-10
Jumping switch lunge w/ med ball 4x30sec -

Circuit 3: 
Banded Hip thrusts 4x12
Jump squats 4x15 -

Circuit 4: 
EZ bar split stance RDL 4x10-12ES
Banded side steps 4x20 total -

Circuit 5: 
Cable pull through 4x12
Cable lunge 4x10-12ES -

Circuit 6: (sorry no vid!) Leg extensions 3x20
Seated leg curl 3x20 -

I finished up with 20 min on the stair mill. GLUTES ON 🔥🔥🔥🔥🔥🔥🔥🔥🔥 -

Top: @balanceathletica 
Leggings: @fabletics 
Shoes: @nike -

#workoutroutine #legworkout #mnfitness #friyayworkout #legs #gluteburn #🍑workout #trainerslife #1stphormlife #iam1stphorm #duespaid #transphormationchallenge #fitgirls #girlswholift #squatsbooty
6 days and counting until VEGAS and it could not be more needed...woke up to snow here in MN ❄️😩 Anyway, trained some legs this lovely Friyay! Details below ⬇️ - Circuit 1: Back squats DB deadlift (foot on plate) - Circuit 2: Hack squat 4x8-10 Jumping switch lunge w/ med ball 4x30sec - Circuit 3: Banded Hip thrusts 4x12 Jump squats 4x15 - Circuit 4: EZ bar split stance RDL 4x10-12ES Banded side steps 4x20 total - Circuit 5: Cable pull through 4x12 Cable lunge 4x10-12ES - Circuit 6: (sorry no vid!) Leg extensions 3x20 Seated leg curl 3x20 - I finished up with 20 min on the stair mill. GLUTES ON 🔥🔥🔥🔥🔥🔥🔥🔥🔥 - Top: @balanceathletica Leggings: @fabletics Shoes: @nike - #workoutroutine  #legworkout  #mnfitness  #friyayworkout  #legs  #gluteburn  #🍑workout #trainerslife  #1stphormlife  #iam1stphorm  #duespaid  #transphormationchallenge  #fitgirls  #girlswholift  #squatsbooty 
2 weeks until THANKSGIVING, 1 week until VEGAS, time for some time saving sweat sessions 💪🏻like this one! Only took me 40 min and I burned 600 cals!! -

Here’s how it works. Perform each exercise for 45 seconds then rest for 15 seconds before moving on to the next exercise. Complete the whole circuit then rest no more than 1 minute. Repeat the circuit 5x! GOOD LUCK! -

Circuit: 45 sec each, 5x
⏰ Row ⏰ Bench hop over ⏰ Mountain climber (2x) to push-up ⏰ Lateral squat jump (3x each direction) ⏰ Box jump burpee (5x45sec) ⏰ Alt. lunge w/ bicep curl ➡️ squat double curl ⏰ lateral lunge ➡️ curtesy w/ OH press ⏰ Other side -

Have an AMAZING Thursday!!! -

Top: @balanceathletica 
Leggings: @lululemon 
Shoes: @nike -

#workoutplans #circuittraining #circuitworkout #totalbodyworkout #totalbody #totalbodyhiit #hiitworkout #hiit #holidayworkouts #trainerslife #fitgirls #girlswholift #1stphormlife #iam1stphorm #legionofboom #duespaid
2 weeks until THANKSGIVING, 1 week until VEGAS, time for some time saving sweat sessions 💪🏻like this one! Only took me 40 min and I burned 600 cals!! - Here’s how it works. Perform each exercise for 45 seconds then rest for 15 seconds before moving on to the next exercise. Complete the whole circuit then rest no more than 1 minute. Repeat the circuit 5x! GOOD LUCK! - Circuit: 45 sec each, 5x ⏰ Row ⏰ Bench hop over ⏰ Mountain climber (2x) to push-up ⏰ Lateral squat jump (3x each direction) ⏰ Box jump burpee (5x45sec) ⏰ Alt. lunge w/ bicep curl ➡️ squat double curl ⏰ lateral lunge ➡️ curtesy w/ OH press ⏰ Other side - Have an AMAZING Thursday!!! - Top: @balanceathletica Leggings: @lululemon Shoes: @nike - #workoutplans  #circuittraining  #circuitworkout  #totalbodyworkout  #totalbody  #totalbodyhiit  #hiitworkout  #hiit  #holidayworkouts  #trainerslife  #fitgirls  #girlswholift  #1stphormlife  #iam1stphorm  #legionofboom  #duespaid 
Such a sweaty push day today! I was bored with all my usual staples so I mixed things up and now I’m exhausted 😂 BUT it felt soooo good! -

Give this one a try on your next push day. Guaranteed you’ll feel it 🔥🔥🔥 -

Circuit 1: 
SA clean & press 4x10ES 
Stability ball plate press 4x15
Stability ball pike 4x10-12 -

Circuit 2: 
Frogger upright row 4x12 
BOSU push-up to OH press 4x10-1/
BOSU x-over crunch 4x20 alt -

Circuit 3: 
Stability ball decline push-up 4x10-12
Stability ball Arnold press 4x12
Stability ball transfer 4x20 -

Circuit 4: (sorry insta wouldn’t let me post all this so I’ll put it on my story!) Incline chest fly 4x12
Front raise with twist 4x8 each 
DB extension to tuck (on bench) 4x12-15 -

Circuit 5: 
Kneeling landmine chest press 4x12
DB wide pull with rotation 4x12
Russian twists 4x30 total -

Finished my lift off with 30/30 sprints 🏃🏼‍♀️ on the treadmill (since it snowed here in MN 🙈) for 30 minutes. Have a happy 🐪 day!!! -

Top: @nike 
Leggings: @balanceathletica 
Shoes: @brooksrunning -

#workoutplans #pushdayworkout #chesticles #shouldersworkout #coreworkout #trainerslife #fitgirls #girlswholift #fitness #fitnessmotivation #1stphormlife #iam1stphorm #legionofboom #duespaid
Such a sweaty push day today! I was bored with all my usual staples so I mixed things up and now I’m exhausted 😂 BUT it felt soooo good! - Give this one a try on your next push day. Guaranteed you’ll feel it 🔥🔥🔥 - Circuit 1: SA clean & press 4x10ES Stability ball plate press 4x15 Stability ball pike 4x10-12 - Circuit 2: Frogger upright row 4x12 BOSU push-up to OH press 4x10-1/ BOSU x-over crunch 4x20 alt - Circuit 3: Stability ball decline push-up 4x10-12 Stability ball Arnold press 4x12 Stability ball transfer 4x20 - Circuit 4: (sorry insta wouldn’t let me post all this so I’ll put it on my story!) Incline chest fly 4x12 Front raise with twist 4x8 each DB extension to tuck (on bench) 4x12-15 - Circuit 5: Kneeling landmine chest press 4x12 DB wide pull with rotation 4x12 Russian twists 4x30 total - Finished my lift off with 30/30 sprints 🏃🏼‍♀️ on the treadmill (since it snowed here in MN 🙈) for 30 minutes. Have a happy 🐪 day!!! - Top: @nike Leggings: @balanceathletica Shoes: @brooksrunning - #workoutplans  #pushdayworkout  #chesticles  #shouldersworkout  #coreworkout  #trainerslife  #fitgirls  #girlswholift  #fitness  #fitnessmotivation  #1stphormlife  #iam1stphorm  #legionofboom  #duespaid 
I’m BAAAACCCKKKK... in Minnesota that is 😜 After a few days visiting the fam in Wisco, I’m home for exactly a week before I head to VEGAS!!!! So I’ve got to make the most of my time. -

Today was back and arms 💪🏻 aka noodle day! 🍜 Here’s the deets of my lift: -

Circuit 1: 
BB overhand row (4x10-12) 
EZ bar curl (4x10) 
Burpee push-up (4x8) -

Circuit 2: 
RB wide grip pull-ups 4x8 
SA tricep Reverse grip press down w/ rotation 4x10-12ES -

Circuit 3: 
RB parallel grip pull-up 4x10
Plate curls 4x12

Circuit 4: 
SA low cable row 4x12ES
Dual handle high cable row 4x12

Circuit 5: 
Underhand grip lat push down 4x12 (wide bent grip bar) 
V-bar tricep press down 4x12 -

I sprinkled in some core during my lift (I’ll post it soon because damn was it good 🔥) then finished with cardio on the spin bike. -

Top & Shoes: @nike 
Leggings: @balanceathletica -

#workoutplans #backattack #armsandback #backandarms #backworkout #armworkout #trainerslife #noodlearms #iam1stphorm #1stphormlife #legionofboom #duespaid #fitgirls #girlswholift
I’m BAAAACCCKKKK... in Minnesota that is 😜 After a few days visiting the fam in Wisco, I’m home for exactly a week before I head to VEGAS!!!! So I’ve got to make the most of my time. - Today was back and arms 💪🏻 aka noodle day! 🍜 Here’s the deets of my lift: - Circuit 1: BB overhand row (4x10-12) EZ bar curl (4x10) Burpee push-up (4x8) - Circuit 2: RB wide grip pull-ups 4x8 SA tricep Reverse grip press down w/ rotation 4x10-12ES - Circuit 3: RB parallel grip pull-up 4x10 Plate curls 4x12 Circuit 4: SA low cable row 4x12ES Dual handle high cable row 4x12 Circuit 5: Underhand grip lat push down 4x12 (wide bent grip bar) V-bar tricep press down 4x12 - I sprinkled in some core during my lift (I’ll post it soon because damn was it good 🔥) then finished with cardio on the spin bike. - Top & Shoes: @nike Leggings: @balanceathletica - #workoutplans  #backattack  #armsandback  #backandarms  #backworkout  #armworkout  #trainerslife  #noodlearms  #iam1stphorm  #1stphormlife  #legionofboom  #duespaid  #fitgirls  #girlswholift 
Booulda Shouldas & Chesticles for you this first day of November (wow that happened fast)! -

The gym was SUPER quiet today...Halloween hangover anyone?! No judgement, I was there on Sunday and my body is still recovering. 🙈 Getting old is hard 😂 -

Anyway, here are he workout deets. Check out my story for some bonus content I couldn’t fit on here! -

Circuit 1: 
EZ bar/BB push press 4x12
DB lat raise 4x12
DB slingers 4x12ES -

Circuit 2: 
Bench press 4x10-12
Plyo push-up 4x8-10
Decline Mtn. Climbers 4x30sec -

Circuit 3: 
V-sit shoulder press 4x10-12
DB front raise palms up, face in, to the sides 10 reps each 4x -

Circuit 4: 
Incline DB bench press 4x10-12
Incline close grip DB press 4x10-12 (really press the weights together to feel the squeeze!) Bench v-sit extensions 4x20 (sorry no vid!) -

Finished this off with 30 minutes on the spin bike. -

Top: @balanceathletica 
Leggings: @lululemon 
Shoes: @nike -

#chestworkout #chesticles #bouldashouldas #shoulderworkout #upperbodyworkout #trainerslife #fitgirls #girlswholift #1stphormlife #iam1stphorm #duespaid #legionofboom
Booulda Shouldas & Chesticles for you this first day of November (wow that happened fast)! - The gym was SUPER quiet today...Halloween hangover anyone?! No judgement, I was there on Sunday and my body is still recovering. 🙈 Getting old is hard 😂 - Anyway, here are he workout deets. Check out my story for some bonus content I couldn’t fit on here! - Circuit 1: EZ bar/BB push press 4x12 DB lat raise 4x12 DB slingers 4x12ES - Circuit 2: Bench press 4x10-12 Plyo push-up 4x8-10 Decline Mtn. Climbers 4x30sec - Circuit 3: V-sit shoulder press 4x10-12 DB front raise palms up, face in, to the sides 10 reps each 4x - Circuit 4: Incline DB bench press 4x10-12 Incline close grip DB press 4x10-12 (really press the weights together to feel the squeeze!) Bench v-sit extensions 4x20 (sorry no vid!) - Finished this off with 30 minutes on the spin bike. - Top: @balanceathletica Leggings: @lululemon Shoes: @nike - #chestworkout  #chesticles  #bouldashouldas  #shoulderworkout  #upperbodyworkout  #trainerslife  #fitgirls  #girlswholift  #1stphormlife  #iam1stphorm  #duespaid  #legionofboom 
Many of you who keep in touch with me know I haven’t been lifting much. I go to the climbing gym where I boulder a little and autobelay a lot. So much to my surprise while using the guest pass @albanyz_l gave me to lifetime I was warming up to do some leg work and I sailed past 135, 185, 225 and 275 with more ease than ever. I hit 1 rep of 315 and you’ll see in the video I had more in me. It’s the first time since 2014 pre-shoulder surgery where I feel like I am my old self. Thank you all for the support. And thanks to @albanyz_l for being a clutch videographer 
#dontstop #deadlifts #legday #myownworstenemy #upanddown #lifting
Many of you who keep in touch with me know I haven’t been lifting much. I go to the climbing gym where I boulder a little and autobelay a lot. So much to my surprise while using the guest pass @albanyz_l gave me to lifetime I was warming up to do some leg work and I sailed past 135, 185, 225 and 275 with more ease than ever. I hit 1 rep of 315 and you’ll see in the video I had more in me. It’s the first time since 2014 pre-shoulder surgery where I feel like I am my old self. Thank you all for the support. And thanks to @albanyz_l for being a clutch videographer #dontstop  #deadlifts  #legday  #myownworstenemy  #upanddown  #lifting 
Happy Halloween 🎃 from Bloomington North!
Happy Halloween 🎃 from Bloomington North!
HAPPY HALLOWEEN🎃👻!!! I got after is early this morning so I can enjoy the spooktacular festivities tonight. Back and arms on the agenda today! I had such an arm pump after this one it was insane. -

Circuit 1: 
Pull-up 4x10-12
Machine wide grip row 4x12 -

Circuit 2: 
Elevated bicep curls 4x12
Tricep dip machine 4x15 -

Circuit 3: 
Neutral grip lat pull down 4x12
Narrow grip machine row 4x12 -

Circuit 4: 
Rope grip curls 4x12
Rope straight arm lat push down 4x15 -

Circuit 5: 
DB bench row 4x12 
DB OH tricep extension (sorry no vid!) 4x12 -

Circuit 6: 
EZ bar 21’s 4x 
EZ bar press to skull crusher 4x12-15 -

I finished with 30 min of death 💀 on the treadmill. 20 sec fast walk, 30 sec easy run/jog, 40 sec all out as many times as possible without resting in 30 min. That will burn off the Halloween candy 🍬 -

Top: @nike 
Sports bra: @victoriassecret 
Leggings: @reebokwomen -

#halloween #halloweenworkout #upperbodyworkout #backandbiceps #armworkout #fitgirls #girlswholift #trainerslife #1stphormlife #iam1stphorm #legionofboom #duespaid
HAPPY HALLOWEEN🎃👻!!! I got after is early this morning so I can enjoy the spooktacular festivities tonight. Back and arms on the agenda today! I had such an arm pump after this one it was insane. - Circuit 1: Pull-up 4x10-12 Machine wide grip row 4x12 - Circuit 2: Elevated bicep curls 4x12 Tricep dip machine 4x15 - Circuit 3: Neutral grip lat pull down 4x12 Narrow grip machine row 4x12 - Circuit 4: Rope grip curls 4x12 Rope straight arm lat push down 4x15 - Circuit 5: DB bench row 4x12 DB OH tricep extension (sorry no vid!) 4x12 - Circuit 6: EZ bar 21’s 4x EZ bar press to skull crusher 4x12-15 - I finished with 30 min of death 💀 on the treadmill. 20 sec fast walk, 30 sec easy run/jog, 40 sec all out as many times as possible without resting in 30 min. That will burn off the Halloween candy 🍬 - Top: @nike Sports bra: @victoriassecret Leggings: @reebokwomen - #halloween  #halloweenworkout  #upperbodyworkout  #backandbiceps  #armworkout  #fitgirls  #girlswholift  #trainerslife  #1stphormlife  #iam1stphorm  #legionofboom  #duespaid 
Some days the lift just doesn’t go the way you want it to... today I was going for a PR. Four videos, three missed lifts. No PR. @alphatraining  #snatch #alphastrong #masters #betterlucknexttime #thisis40sbitches