Ankle update! I’m smiling so it’s good news 😃 At the weekend I took a bit of a bashing when my ankle decided it didn’t want to play ball on a run (that or I am just the clumsiest person alive 🤦🏻♀️) It swelled up nice and big and it’s got some good colour on it but I don’t think it’s serious! It seems to be healing nicely after lots of ice and Voltarol-ing. But I’m listening and being careful and avoiding anything too high impact whilst it gets back to normal! Last night I did a low impact leg day and as promised on my stories I’m posting it below. I love getting my heart rate up and sweating when I exercise and I was worried but trust me I was sweatyyy! Complete exercise A and immediately start exercise B. Once both complete rest for 1 minute and then begin again :)
Stair Climber 10 minutes
30 secs single step 30 secs double step
A. Barbell squats (35kg) 6 x 6
B. Banded bodyweight squats 6 x 10
A. Romanian deadlifts (30kg) 4 x 10
B. Hip thrusts (+20kg plate) 4 x 15
A. Walking lunges (20kg) 4 x 20
B. Banded side step squats 4 x 20
Leg extensions 4 x 10
Stair Climber 10 minutes
30 secs single step 30 secs double step
Let me know if you give this one a go!
Lower Body strength portion of this PHUL Split. Yesterday and today was about me gauging where I'm at if regards to strength. What is the most weight I can get up without compromising form. It was a rough one that's for sure.
The best thing about recording myself is that I can break down my form. On my deadlifts, the heavier it got the more I was relying on brute strength. So simple things like getting the hips involved were overlooked.
We still out here learning y'all! I'm only gonna get better.
💥Juicy Juicy Booty Movement: Dumbbell Sumo Squat 🍑💪🏾💥
Try this Juicy Booty Building exercise and feel your inner thighs and Glutes working over time. 🍑🔥💪🏾 I'm using a 60 lb dumbbell here and doing between 10-12 reps.
Ooh, the glute pump coupled with the rest of the Booty Building Strength Circuit was no joke. Want this workout that we did today for the Juicy Booty June Consistency Challenge? It's yours if you want it plus 7 other workouts. Grab them by signing up with the link in my bio @beauty_of_strength - you'll get all the workouts that we are doing in the Challenge - they are Free99.
So, How To:
Set your feet in a wide stance and point your toes slightly out for this Sumo Dumbbell Squat Variation. Hold the dumbbell down in front of you. Also, you can hold it Goblet style.
Engage your core, chest up - Then descend into the squat - squat to the depth that works for you without compromising form!
You will feel these in your inner thighs and your glutes! 🍑
These also work great on an elevated surface - place your feet on 2 Reebok steps or 2 weight benches - doing this will give you a greater range of motion - more fire to the glutes. You'll be able to go deeper, which will recruit more of your glorious glutes! Always keep good form though.
Let me know how it goes!
Train Smart, Train Safe, Have Fun, Lift The Things, Build your Glutes, Get Strong!
Sweaty, killer, fabbbbbb leg workout from this morning!! Inspiration for this workout was a mix of @whitneyysimmons @kk_fit_ @bretcontreras1 boooooty and hamstring work! Boy oh boy was it a challenge and the burn was real!! SWIPE for more!
1️⃣3x10 jump squat into RDL
2️⃣3x12 weighted RDL
3️⃣3x10 split lunges into squat jumps
4️⃣single leg hip thrusts to single leg good mornings
5️⃣* not pictured * 3x20 hip thrusts by 3x30 body weight banded glute bridges
More on the GLUTES! 🍑💪 You all will hear me talk about these muscles often and not only because I do genuinely enjoy training them BUT because they’re a large and strong muscle group that is severely neglected by majority of the population AND these muscles do not activate properly on many people. Lack of glute strength and improper usage can lead to poor posture, lack of hip mobility (which further puts you at risk for tears, pulls, and other muscle injuries), and knee/back/hip pain in general (basically, all kinds of pains!). Strong glutes that fire properly (especially during movements such as deadlifts and Glute bridges) are a HUGE plus for preventing loads of injuries. I will make a more detailed video on activation later but here I am showing banded body weight hip thrusts (excellent to get the blood flowing and get the glutes fired properly) and kneeling smith machine squats (great overall strength building exercise for the glutes and hamstrings). The body weight banded hip thrusts are GREAT as a warmup before basically any lower body movement, especially those that are mainly targeting the glutes (such as barbell Glute bridges and barbell hip thrusts). Kneeling squats like shown are a great movement to add into lower body training and also, further train you how to thrust the hips forward and squeeze, which is a positive thing to practice in various glute movements. #craefitness#personaltrainer#alabamapersonaltrainer#homewood#vestaviahills#hoover#mountainbrook#strengthtraining#endurancetraining#athletictraining#musclebuilding#fatloss#gluteworkout#progression#workoutroutine#workoutmotivation#compoundexercises#gluteaction#lowerbody#bhm#birmingham#alabama
Classic lower body push/pull combo. Squat (knee flexion) + deadlift (hip hinge). 3 sets of 12-15 repetitions back to back. 45-60 seconds of rest between sets. Thanks @benbrunotraining for making the landmine “sexy” again!
It’s all about balance ! 🌀💙 Monday is always a hard day, specially after a weekend full of parties and excesses , but the thing is to be able to find that point of balance between what you like to do and what you have to do . Even though I didn’t have a proper rest on my weekend due to all that social activities that comes on summer time , I feel that I could do a pretty decent workout, I sweated all the sh*t out and killed my bjj session . Rest of the week, come to me !!!
Just a reminder that today is the LAST DAY To get My lean and defined legs, cardio and abs eBook for $16.99 (normally $30) Don’t Miss out!
It can be purchased on my website (link in bio) and click on the eBooks page. It’s everything I did to get from the left picture to the right!
DETAILS: -Gym Or Home Program -4 days a week - 2 leg days and 2 cardio and abs days
-Home equipment required: dumbbells, resistance band, and stability ball
-Gym equipment required: machines (leg press, leg extension, Smith machine, cable machine, cardio machines, etc), barbells, dumbbells
-Challenging!! This program was made to build lean, toned legs and shred your midsection to make those abs pop!
-So much Nutrition Help!! Meal plan for weight training days, cardio/rest days and a muscle gain menu
-Guideline for eating out
-Food Exchange Lists - all different kinds of foods including desserts! Easy to use for food substitutions
-Many Snack Options
A nice relaxing, bedroom ROMWOD sequence. An amazing way to switch off after a long day and work on breathing, relaxing the body and target the parasympathetic nervous system.
This isn’t my main mobility work but it’s a great workout to add into your day!
I've been testing out these fabric bands for my lower body workouts. Due to my strong thick legs lol the rubber ones constantly roll and feel like it's going to cut off my circulation. I'm excited to say I love them! They don't roll or bunch up due to being fabric and the tension level is crazy! I'm going to start selling these bands for everyone who goes through the band struggle like I did. There are 3 different tension levels.. Inbox me price of 1 or all 3!
STRENGTH LOWER BODY WORKOUT
Build lean, strong legs with this strictly strength lower body dumbbell workout; 7 leg exercises that are sure to leave you sore.
Because of the way my schedule works and being a busy working mom whos limited on time, my body has responded really well with more HITT focused total body workouts, However, I am a meathead at heart and definitely love pumping some good heavy iron😜😜So I thought I’d put this STRENGTH LOWER BODY WORKOUT together for you.
If you are new to training and you find my videos a little imitating to start with, I would suggest starting with this workout. It will help you build the strength in your legs to have the stamina to do more of the type of explosive power movements I have shown in most my videos.
Keep in mind that in this workout we are aiming at performing 8-12 reps per exercise. The goal is to make sure that the last 2-3 repetitions should be difficult to the point of failure. So make sure to pick a weight that is challenging.
Here's how the workout works:
➡️Perform each exercise for a number of 8-12 repetition once set is complete rest 30-60 seconds and repeat again for another 3 sets. Then move onto next exercise and repeat in the same manner. ➡️This workout should take you around 30-35 minutes depending on how long you rest.
Dumbbell deep squat
Dumbbell sumo deep squat
Split lunge, foot elevated on step (or second stair)
Dumbbell conventional deadlift
Bulgarian split squat
Curtsy lunge on step.
HAPPY LEG DAY!!!! KICK ASS IN YOUR WORKOUTS!!! And TAG a friend who wants TONED LEAN LEGS!!
No equipment❓Short on time❓Need beginner/advanced modification❓This full body, fat burning high intensity workout was MADE for you, then‼️🙌🏻If you’re anything like me; I can’t stand steady state cardio on a treadmill or elliptical. I find it so boring and uninspiring😤These short little HIIT routines are basically how I get my cardio in and keep my heart healthy💜🏄🏻♀️They are fun, and involve full body engagement🤟🏻On an elliptical for example, you are only working basically one muscle group. Workouts like this require your entire body to be involved. 1000 times more effective for fat loss, muscle tone, and cardiovascular benefit. The key to get the most out of this routine is to push yourself as hard as possible for the full twenty seconds, rest for ten and then repeat. You can do ANYTHING for twenty seconds, so make sure to give it your all✨💪🏻Beginner and advanced modifications can easily be made for this routine; making it perfect for any fitness level. Just do the best you can! I promise this is a great workout, you will feel awesome after😀You can do it by itself (maybe do more than 4 rounds), but I tacked this on at the end of a leg session to add a cardio boost. Start your week off right with this workout💯💥✔️
20 seconds on 4 rounds. Rest 10 seconds in between👇🏻
🔸Walkdown+Opposite shoulder slap
🔸Side squat +leg raise
🔸 3 side shuffles+Burpee
🔸3 split jumps+180 degree squat turn
🔸3 lateraljumps +jumping jack
🔸Side hip raise
🔸Jackknife get up 🔸3 plank hips+oblique tap
🎧Song: If You’re Over Me by Years and Years( NOTD remix)