Sweating... in Pink Pants

Happy Friday FitFam! 

How about those quad lines! 

Do you know what the best deterrent at the gym is? Wearing some sort of colored pants that shows every drip of sweat that comes off of your body. Yum. No one will bother you when they can see your butt sweat, just sayin'. Who cares though? You aren't there for anyone but yourself, so wear what you want; Sweat like a pig, look like a fox. Promise the sweat is worth the outcome! ;)

 Speaking of sweat, I have a confession to make...

I was venturing around the workout section at Walmart and saw this $4 neoprene waist training wrap. I've never used any kind of waist trainer or wrap or even a belt to squat and dead lift. I've always been opposed, however I see everyone and their dog with all of these workout waist trainers that cost anywhere from $40 to $70, which I don't have, so I figured I'd give this little $4 wrap a shot. I was feeling super bloated, so what did I have to lose? Ummmmm apparently like 5 pounds a workout. I must say this little velcro neoprene thing makes you sweat so much! Even if it isn't actually doing anything, I feel "smaller" when I take it off because I've sweat off so much water weight! $4 well spent. Maybe it works, maybe not, but I love a good sweat, so I'm in! If you happen to be wandering around Walmart in the exercise section, maybe look at one!

Anywho, so as promised, my 3 favorite workouts of the week!

Upper Body: Landmine Press! This one is new to my routine, thanks to my boyfriend's recommendation, and its a shoulder crusher! Shoot for 3x10.

Lower Body: Lateral Swaying Lunges! Not gonna lie, I really didn't feel them much while I was doing them, but boyyyyy are my inner thighs sore! Stay at parallel and shift from one lateral lunge to the other. I use a barbell on my back and shoot for 3x12 each way.

Core: Good 'Ole Leg Lifts! You can literally superset these bad boys with anything and guarantee and great burn! I shoot for reps of 20.

Squaterday and PLYOS!

Happy Squaterday fit fam!! Killed quads and glutes today at the gym and I'm happy to welcome my new trainee and coworker Shannon to the fit fam! She killed quads and glutes today for her squaterday and I'm so excited to be training someone so driven and motivated! :)

Finally starting to see definition coming back to my quads, whoop whoop!! Loved the "sweat today smile tomorrow" but I thought it was more suiting to sweat today, smile today :) 

Later.... 

I decided to do some much needed plyos, what a sweaty mess!!! Had to train to beat the rain ;) trying to get rid of some of this water weight before vacation, ahhh!! Plyos we shall be friends ;) 

Hope you all had a happy Monday!! :)

Squaterday!

Soooo, now that I'm getting back into the swing of things, I've got a new Squaterday Routine to really work those Glutes and Quads :) 

What I have planned now:
Go hit the Rack!
Back Squat Standard Stance:  3x15 increasing Weight as you warm up
Back Squat Narrow Stance: 3x15 increasing Weight as you warm up
Front Squat: 3x15
Go heavy or go home guys ;)

Then...
Quad Extensions 3x12
Superset with Dumbell walking lunges 3x10

Leg Press 3x10 Heavy
Superset with Dumbell Step Ups 3x10 Each Leg

Weighted Bridges 3x15 Heavy
Superset with Glute Kickbacks 3x15

Dumbell Bulgarian Split Squats 3x8 Heavy
Superset with Dumb bell Goblet Squats 3x10

 Obviously I've got my priorities straight, Cuddling and Squatting ;) But seriously... 

Kill your workouts guys, Enjoy!! :) 

Squaterday! Quads and Glutes

Hey guys!! I know it has been a long time since I posted a workout, so I'm going to post my lifts for this week. My workout partner, Ashley, and I did this one Monday! 
Stay motivated Guys, and Enjoy! ;)
Make sure you get nice and warm before you start this one, its a killer!

Back Squat Pyramid Heavy:
2x15 warm up
10,8,6,4,2,2,4,6,8,10

Walking Lunges With Dumbells
3x20

Leg Press Heavy:
4x15 (2 sets Wide and 2 sets Narrow)

Vertical Leg Press Heavy:
3x20

Quad Extension:
3xBurnouts (Drop Sets)

Glute Kickbacks Heavy:
3x15

Weighted Bridges:
3x10

Step Ups:
3x10

Bench Sumo Squats with Plate:
3x15

This is a heavy lift. Don't be afraid to challenge yourself and go heavy! Your muscles will thank you, I promise :)

Happy Wednesday!

Recap!

Happy Monday Everyone! It's the beginning of the week, so time for new goals to complete! So once again I find myself making a post to catch up on everything. Sorry it took so long guys. Let's see what I missed... pretty much 2 of everything, legs, core, and arms. So let's start with core..

Ab Day Swag Day this week was another combination of my routine and the "Rough and Ruckus" circuit I posted before, super killer! I was a little over excited about my favorite workout of the week, if you couldn't tell, I had a lot on my mind, so it was nice to get away for a little bit. Really cooked those abs though, and it's evident in my swing for volleyball that my core has gotten a lot stronger, I'm stoked!

Killed Squaterday and Leg day this week too! Quads were super pumped afterwards. When I'm lifting at home, I don't have a lot of weight to put on for squats and dead lifts. The most I have is 95 pounds. So for my squat and dead lift, I up my reps a lot to make up for the lack of weight. Keep that in mind when your reading my workout. I would not be doing this many reps if I were in the gym with 185, I'd be doing a pyramid. (10,8,6,4,2,1)

For Squaterday I do:
Back Squats 3x25
Single leg Bridges 3x20 each leg
Dumbbell 3 way lunge complex (forward, side, backward)  3x8 each way, each leg (48 lunges is one set)
Barbell 3 way calf raises (forward, inward, outward) 3x20 each way
Barbell weighted Bridges 3x20
Barbell Step ups 3x20
Dumbbell Sumo Squats 3x20
3 Way Glutes  3x20 each way
Quad extension burnouts   Til Fail
Hamstring Curl Burnouts  Til Fail
Good Mornings  3x20
Barbell Split Squats   3x15
Wall Sits 3x 1min
Wall Sit   Til Fail

Remember for all of these, pick a weight that is challenging to you, and get after it! Push yourself, your body is stronger than your mind lets you think!

I'll post my Leg Day next time.

Upper Body day went well too. Getting some definition in my baby noodle arms, finally! 

So I start off every arm day with my shoulder rehab since my Labrum is torn. That makes a lot of my shoulder workouts harder than they should be, but I push through. 

Tightening your muscles for each exercise, make them burn! 

I'm going to start posting more food pictures because a lot of people have been asking about what my clean eating is. 

Hope everyone kill their workouts! :) 

Legs!

<p>So today was leg day. Killed it, was super tired. Legs were pumped! My workout is on the left :) I did everything with a barbell and plates, but you can do it with dumbbells our even body weight. Enjoy! :)

Legs Legs Legs!

Tonight was Leg day! I had another late workout because I was running errands all day with momma for girls day. :)
Anyhow, I've got something going on with my back, and I'm not sure what yet, but it's really hindering any kind of lift that involves me having the barbell on my shoulders which is quite irritating. So I started squats...

But they didn't last very long thanks to my back. :(
So I compromised and did squat jumps supersetted with single leg squats.

Next were burnouts. These are miserable to do, but are such a great workout!

So you do these with both quad extensions and hamstring curls.
You add at least 5 plates of some sort of weight, so you have 5 sets to do.
So put the weight on, and start your leg extensions.

 Quads are cookin! ;)

Do as many as you can stand, really push yourself, and when you feel like you can't do any more, take one plate off. Then do as many as you can again, until you can't do anymore, and take another plate off. Do this until there are no more plates. Such a killer workout!! Your quads will be burnin' so bad! 

For the hamstring curls, the same rule applies....

Do as many as you can for each plate, push yourself!! 

So there is some new stuff for you guys to try if you'd like. :) Enjoy your workouts! 

Today's Workout, Legs!

Okay, now that I have filled my blog up with my other recent stuff, now I can get to today's workout!

Today was leg day! I worked out in my garage, so don't mind the random things in the background. Here are some examples of some of the lifts I did today. 

So first is deadlifts! These are great for your quads, inner thighs, hamstrings, butt, lower back and traps from holding the bar, so they cover a lot of muscles. :) For those of you who work out at the gym, use the most weight that you can! Really challenge yourself, and check to see if the gym you workout at has hexbars, they are much easier to hold then a barbell for deadlifts. For those of your who are at home like me, and might not have a ton of weight, compromise, and add more reps. I normally deadlift around 145lbs for 3 sets of 12, but since I only have 95lbs of weight, I compromise and up my reps to 3 set of 20. So once you get your weight and reps set, squat down low enough to pick the bar up. DO NOT BEND AT YOUR BACK. Bend at your knees to pick the bar up. Then.... 

Stand up!

That is one rep. Now squat back down to the ground and stand up again. Finish your set. :) 

Next are Physio Ball Hamstring Curls! These are awesome for your hammies and butt! ;) 

Start out with your calves on the ball and the rest of your body raised, balancing on your shoulders and arms.  This pulls in your core for stability too! Once you get balanced.... 

Pull your feet towards your butt, rolling the ball. Make sure to keep your core tight so your back stays straight. Then push your feet away from you, going back to the position in the first picture. That is one rep. Too easy? Switch from double leg to single leg curls. Get those hammies and bum burnin'!! :)

Last ones I'll show you are Split Squats! 

Also great for quads, hip flexors, and butt.

So for this exercise, again, pick a weight that challenges you, and get it on your shoulders. Take a step with which ever leg you want to start with first, and get a nice wide stance. This is almost like an exaggerated lunge, but instead of walking forward, you just keep squatting in that stance for all your reps, then switch legs and do it again. Keep in mind, unlike lunges, both of your legs will burn doing this, no matter which leg is forward, they both will burn like crazy. This can be done with dumbells in each hand if you do not have access to a barbell. Get after the Split Squats guys!

So that was just a few things I did for my workout, hope they are something you can incorporate into your workouts. :) 

Squats and PR!

Okay, so I'm a little late, but I'm super stoked because in April, my 3 rep max was 155lbs, and my 1 rep max was 185lbs. For my last workout, I did a pyramid, and for the last two sets (on the left) I did 185lbs for 4 reps, and (on the right) I did 205lbs for my one rep max! Hard work really does pay off! After tearing all the ligaments in my left ankle a couple months ago, I was worried that I would never be able to play or train the same again, but now I'm stronger than ever. So even through injuries, keep your head up and push through!
As for squats in general, they are great for you posterior chain! On leg day, make sure to include these in your workout. Either do a higher weight that challenges your for low reps, or like I did in a pyramid (10,8,6,4,1), or you can do lighter weight for lots of reps. Sometimes I'll do only 95 pounds, but I'll do that for 3 sets of 20. So make sure you pick a weight that really makes those last couple reps a burn and a struggle, and get after those squats! Have a good workout! :)