Waisted Wednesday!

Happy waisted Wednesday everyone :) 

Hope everyone is killing their workouts! I added flutter kicks to the routine I uploaded yesterday, and some High Intensity Interval Training, which kicked my butt! It pays off though! 

Remember guys, abs are made in the kitchen, no diet, no abs!! 

Happy hump day! :) 

Time to get Waisted, Fit Fam style! :)

So with  my new Squaterday, I've got new Waisted Wednesday's and Ab Day Swag Days! 

As of now, I've been trying to lean out a bit, so I've been doing cardio on every day but leg days and rest day of course. Just trying to loose a little stubborn cookies and cheesecake that are still sticking around ;) 

butttttt here's what I've been up to on my Wednesdays and Saturdays! 

Again, I'm sticking to my pairs like I have in the past.  So do each pair twice before moving to the next one!

1 min plank

1 min boat

Decline bench med ball situps with a twist (3,5,7,9,11,13)

Decline bench sit ups

Bench Leg Lifts with a twist

 (Laying flat on your back on the bench, you do a leg lift, then come up onto your upperback and shoulders twisting your straight legs one way, then repeat the other direction.)

Regular leg lifts on the bench 

Crunches

Toe touches with a plate

V-ups

Russian Twists with a plate

Barbell Oblique Leans 

Lateral Leg Raises

Oblique V-Ups

Physio Ball Oblique Crunches

Hanging Leg Raises

Hanging Knee Tucks 

Kevin Hart knows how to keep your abs in check! Remember, abs are made in the kitchen :) 

Enjoy! 

So So Behind!!

Wow, so I've been back at school since August 1st, and we still don't have internet at our house, which makes it super difficult to update my blog. I'm so bummed that I haven't been up to date on it, but once we get internet it'll be a different story!!

So as always, lets play some catch up! And my "some", I mean a TON!!!

Lets see, so while I've been back at school, I'll be the first to admit that I am not proud what so ever of my eating choices. I had just been seeing friends and family a lot, and going out for lunch and dinner, and not keeping my eating clean, and my body was (and still is) suffering. I've been better recently, but I'm still working to get back what I had over the summer because I feel like I've completely lost everything I worked so hard for.

Many people have been asking for my workout routines, so I'm going to post my workouts for each day!

Let the catch up Begin!!

Legs Legs Legs Legs!!

So I changed up my workouts a little bit. I've always had "Squaterday" and "Beast Mode" Days, but I really tried to Isolate muscles a little more now. Break up my muscles instead of trying to do my whole lower half twice a week. So on Squaterday, I hit quads and calves after squats, and on Beast Mode, I hit hamstrings and glutes.

So these two are after Squaterdays! Pumped up quads for sure! 

Here is my Squaterday routine:

Hit the Squat rack for 95 lbs for 15 reps

135 lbs for 10 reps

165 lbs for 8 reps

185 lbs for 6 reps

200 lbs for 4

and 210 lbs - 225 lbs (depending on how my legs are feeling) for a minimum of 2 reps, but max out if I can do more. 

135 lbs for 10 to wind down.

Walking Dumb bell Lunges 2 sets of 20 each leg. 

 Backward Dumb bell Lunges 2 sets of 20 each leg.

Lateral Dumb bell lunges 2 sets of 20 each leg.

Leg Press 3 sets of 12 (Heavy) 

3 way weighted calf raises on the floor, and on a ledge. 2 sets of 20 each way.

Sneaky Lunges 2 sets of 20 each leg.

Dumb bell Split Squats 3 sets of 12 each leg. 

Quad Extension Burnouts 2 times. HEAVY. 

Don't be afraid to go heavy! You'll like the results ;) 

Knee was a little sore after really deep squats, but this is for Beast Mode days. Sweat it out guys! 

My back side (Back, Glutes, Hamstrings, Calves) are not my strong point, so I'm really trying to work them out. Trying to get this little bum to grow!! 

For Beast Mode, I do the same kind of pyramid I do for Squats, just for Deadlifts. Go HEAVY!!

RDL's 2 sets of 20 

Good Mornings 3 sets of 20

Dumb Bell Single Leg RDL's 3 set of 12

Dumb Bell Bulgarian Split Squats 3 sets of 20 each leg

Weighted Bridges 3 sets of 8. Go HEAVY

Sumo Squats with plates on benches 3 sets of 20

Hamstring Curl Burnouts

Soo those are my recent lifts, still modifying them. I definitely need more glute workouts, but I'm working on it! I'm going to switch glutes to Squaterday and Calves to Beast Mode, It makes more sense. 

Let's do Abs next! So for Waisted Wednesda/ys and Ab Day Swag Day I have my workout partner Ashley :) She is on the left in the blue spandex in this bottom picture with me! So FITFLUENTIAL. I'm actually going to post her ab workout, so credit is to her! This one will kick your butt!!

So she runs her circuits like I do, with running through each pair of exercises twice, with no break. Here, we, go!

- 1min plank on Physio ball

- plank dips (15 per side)

-30 reg crunches

-30 v-ups

-weighted russian twists (20 per side)

-Barbell oblique crunch (15 per side)

-Pulse ups (heels to heaven) 25x

-Hip Rock Raise (make legs in diamond shape) 25x

-crunch frog 25x

-reverse crunch off flat bench 25x

-alt. Bosu ball crunch 30x (15 per side)

-Decline ball throw 30x (15 per side)

-punching plank 15x (or until fail)

-Knee tucks w/ physio ball 20x

-Weighted Decline Negative 10x

-sit ups 30x

And here is post workout after Ashley's workout!

Get after it guys! :) 

Next are my upper body days, like Tear It Up Tuesday!

Finally seeing gains in my noodle arms and weak back! They're getting bigger and stronger, finally! Hard work pays off!

Two weeks later, biceps are looking even better! Yay! :)

So my upper body days consist of...

Cable bicep curls 3 sets of 8 heavy

Tricep extensions 3 sets of 10 heavy

Dumb bell Over Head Press 5 sets of 5, increasing weight

Dumb bell bench 5 sets of 5, increasing weight

Pull ups 3 sets until fail

Chin Ups 3 sets until fail

Lat pull down 3 sets of 12

Single Arm High Pull 3 sets of 12

3 way Flys 3 sets of 10

Upright Rows 3 sets of 8 heavy

Seated cable rows 3 sets of 8 heavy

Heavy hammer curls 2 sets until fail

Hanging Tricep Dips 2 sets until fail

50 push up finisher! 

Well, I think I covered everything. Sorry it's taken so long for the posts! I promise we'll get internet soon! 

Kill your workouts everyone! :) 

Waisted Wednesday!

Happy Ab Day Swag Day / Waisted Wednesday! :) 

So my dad won two free weeks to the gym, and guess who gets it? This girl! Perfect timing too because I go back to school in exactly two weeks today! So what did I do? New Ab Day Swag Day workout at the gym! I'm rather disappointed though, I destroyed my abs this morning with my workout. Any of you who do it will see what I'm talking about. But you can't even tell!! I am absolutely baffled over how much the human body can change thanks to mother nature. Boys, I envy you for not having this problem :p

Hopefully after a few days this water/bloat will go away and I'll be able to see my hard work! As for now, I'm stuck with dealing with it. Any way, as promised, here is my workout from today. I hope you guys enjoy! :) 

So, like for my other workout, I do them in pairs, two times each exercise with no break. When you are done with your pair (4 total exercises), take a break, then start you next pair. Got it? Readyyyyyyy.... GO! :) 

1:30 min Plank

1:30 min Boat

1 min Scissor Kicks

1 min Flutter Kicks

Hanging.... 

20 Side Tucks

20 Side Swings

20 Straight Leg Lifts

20 Knee Tucks

Back on the Floor... 

40 Bicycles Each Side

20 Physio Ball Knee Tucks

30 Physio Ball Oblique Crunches Each Side

30 V Ups Each Side

25 Reverse Crunches

20 Abdominal Twists Each Side

50 Crunches

20 Leg Lifts

Remember to do each pair twice.... GO! 

Waisted Wednesday!

Happy Waisted Wednesday/Ab Day Swag Day!! Hope everyone is having a great fourth of July! So the abs aren't as defined as they usually are because I carbed up the last couple days, but I'll crack down on my diet again. No more protein pancakes for a while :( lol

So many of you have been asking for before and after shots, so here they are...

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So the left picture was me in May, and the right is me now. Be dedicated and consistent and anything can happen! Stay motivated everyone!

Catch up!

Okay so I've missed a couple days blogging, so I'm going to catch up in this post. So I have two ab days I missed, and a leg day from yesterday.. I'm not going to lie, I'm a little upset that instagram crashed. But just because that is down doesn't mean the blog is! So first of all, happy Ab Day Swag Day! :) I Hope you all are going to kill your workouts today!

Killed abs and cardio really early this morning. So a lot of people have been asking what I do for my an workouts, so I'm going to post my ab circuit from today. Mind you, my routine changes every time I do abs, so this was just for today. First I want to say that no matter how many core workouts you do,you will see no results if you don't eat clean.I am the biggest supporter of eating clean and training dirty. I use to work out and train hard, but eat whatever I wanted to, and didn't see much results, but as soon as I started eating clean and lean, the results were great. Also cardio is a major part in seeing results. So remember, abs are made in the kitchen!






 So my workout today was a 2 mile run for cardio, and here's my circuit. When I do each one, I pair it with another exercise, and alternate them four times non stop, then take a minute break and start on the next pair of exercises four times.
 1st pair
50 crunches
20 leg lifts

2nd pair
1 min plank
1 min boat

3rd pair
40 bicycles each side
20 oblique twists

 4th pair 20 straight leg V ups
25 straight leg hip raises

5th pair
30 physio ball oblique crunches each side
25 lateral barbell bends each side

6th pair
15 physio ball pass offs with weight ball
20 physio ball knee to chest rolls

Finish with a minute and 30 second plank.

So that was my an circuit from this morning, got those abs cookin'! Try it if you're up for it!

 Here is a clean eat for you guys to try. It's a great post workout meal! So the protein shake is vanilla whey Protein, peanut butter, flaxseed, oatmeal, natural honey, skim milk and ice.So good, and full of protein, good fats, and complex carbs. The bowl is steamed Brown rice for more complex carbs, then Greek yogurt with almonds (more protein and good fat), and water in my straw cup. Clean eats for training dirty!

Ab Day Swag Day!

Happy ab day swag day everyone! Killed my abs today after a 2 mile run and kickboxing circuit. Kinda bloated, but can't wait to see what it looks like under that! So there are some pictures from my kickboxing circuit. Each section is two minutes long.

Here are some oblique workouts to try. So start neutral, standing up with the bar on your shoulders for both of these exercises.

 On the left are marches. So you bring your opposite knee to your opposite side with the bar, squeezing your abs. Then do the other side, and that's one rep. Do as many as you can!
On the right, is lateral bends with the bar. Once the bar is on your back, drop your shoulder to one side, don't stick your hip out, and use your obliques to pull the bar back to neutral position. Do your other side, and that's one rep. As always, do as many as you can!





















Last is oblique crunches on a physio ball. Find a wall and station yourself so that your feet are on the wall with your leg that is on the bottom staggered on front. Stretch all the way over on the ball, and bring yourself up squeezing your obliques. Do this to each side.

Enjoy your workouts today! :)

Ab Day!

Alright guys! This was from my ab day workout a couple days ago. This is a new ab workout for you guys to try! It is called a Lateral Oblique Bend with a weighted bar. Absolutely great! Pick a weight that is challenging for you and put the bar on your shoulders. Once it is there, drop your shoulder and lean, stretching out your opposite side, and do not stick your hip out! So for example, in my picture, I'm starting to lean to my left, but I am not sticking out my right hip in the process. Then use your obliques to pull the bar back to neutral position. Repeat to the other side, and that's one rep! Do as many as you can, enjoy! :)

Physio Ball!

Okay, so I had a lot on my agenda today, between coaching and beach practice for my tournament tomorrow, so my ab workout was a little later than usual, but nevertheless, it still got done! So my favorite toy for abs today was my new weighted physio ball! This can be used for multiple exercises with many variations. That is what is so great about it! So, a few of the exercises I did tonight with it were leg lift ball pass offs, and physio ball knee tucks. How to do these? Well, let's start with the leg lift ball pass offs. For those of you who know what a leg lift is, this will be easier for you. Those who do not, here is what to do! Start laying on your back, legs fully extended with the ball between your feet and your arms extended to the ceiling. Squeezing the ball between your feet and making sure that your lower back is pushed to the floor, raise your legs up holding the ball, and pass the ball over to your hands. (Hence, pass offs!) Lower your legs back down right above the ground, but not letting them touch the ground, then raise them back up and retrieve the ball from your hands with your feet. That is one rep. Do as many as you can!
Now for physio ball knee tucks. This is a balance and stabilizing exercise. Crawl up on the ball with your shins on the ball and your hands on the floor in front of you. Walk your hands out until your body is extended and you are in a plank/pushup position with your shins still on the ball. Keeping your balance, slowly pull your knees in to your chest, the ball will roll with you and then extend your legs back to plank position. That is one rep.
Give these a try guys, Enjoy! :)