Ohhhh yeah! A Monday Move that promises to leave you out of breath- I know I was during the filming. (It wasn’t pretty.) Anyway- you’ll need a DB or KB for this- the goal during the Goblet Squat is to keep your chest up even with that weight at your anterior, toes straight, drive those knees towards your pinky toes & push that butt back as if you were sitting down into a chair. When moving into your SLDL, make sure you have full balance on one leg, your back is flat, shoulders rolled back and core right. A deadlift is not the same movement pattern as a squat - you’re doing a hip hinge so chest leads to the floor and shoot that booty back towards the wall behind you. *NOTE: This move is a bit advanced compared to weeks prior, so PLEASE make sure you’re taking it nice and slow and not using too heavy a weight before you get your form down. Also- if need be, cut the single leg deadlift and perform a bilateral DL instead. 😘
GET AFTER IT!
Shoulder Day is in the books 📚!!
Started the workout off with some Standing Barbell Overhead Presses (as shown). This is my absolute favorite shoulder exercise and if you guys are looking add some size onto your delts, be sure to throw this bad boy in your routine!
💥⬇️Full Shoulder Workout⬇️💥
1️⃣ Standing Barbell Overhead Press
5 Sets x 12,10,8,6,20
2️⃣ Machine Side Raises
4 Sets x 10,8,6,20
3️⃣ Cable Rope Front Raises
4 Sets x 15,15,12,10
4️⃣ Reverse Pec Decks
4 Sets x 12,10,8,20
5️⃣ Machine Shoulder Press
Set 1: 150 lbs x Failure
Set 2: 115 lbs x Failure
Set 3: 75 lbs x Failure
**No Rest Between Sets Here
Be sure to give this one a try your next Shoulder Workout!💪🏽🙌🏽
3 2529 minutes ago
Loving our purple tones💜🙌
1 3240 minutes ago
Walking into the gym not having any clue what to do?
Bothered by all the information out there — so one day you think one thing is right but then you see something else on the internet — and then you’re so confused.
Look, you gotta simplify. If you’re a beginner you’ve got a few things to REALLY focus on.
1. Performing movements correctly
2. Performing mostly compound lifts. More squats, deadlifts, presses, rows and less bicep curls, triceps extensions etc. Basically exercises that use more of your body at once.
3. Starting light in these exercise so you can focus on #1 and adding weight (or reps) consistently each workout.
4. Making sure you feel a burn and sweat profusely(just kidding)
I mean it IM JUST KIDDING ABOUT #4. And sorry for yelling, just need to make sure you remember feeling a burn and sweating aren’t actually important at all for you.
So how many times a week?
You could easily do this workout 3-4 times a week.
How long should you do it? Honestly, you could ride this for months if you...
Pick a weight and perform it properly for the sets and highest reps prescribed, and then add a little weight, then repeat.
What about boredom?
🤷🏼♂️ I only have one graphic to put this thing in. But check it out, there’s a hip hinge (kb Deadlift), a squat, two pulls, a push and a core exercise. You can easily just make a few more workouts with different variations of those and follow the instructions above.
The key is proper form and get stronger. Trust me, that’ll get you going if you’re consistent.
And if you got any questions, ask below!
Resting between sets! 💪🏻
TIP; To increase muscular endurance as quickly as possible, the best rest period is 45 seconds to 2 minutes between sets. Classic endurance training (light-moderate weight, 15-20 reps) draws much of its energy from aerobic metabolism. This means your body burns carbs and fats in the presence of oxygen.
For more tips and customized workout plans sign up with @bodies_by_jenn
IT REALLY DOESN"T MATTER!
The staple of bodybuilders worldwide is fasted cardio in the morning ready to prep for the show. The theory been you're burning more fat as your body hasn't consumed any food overnight.
In reality the studies show it's negligible and doesn't really make a difference to fat loss whether fasted or not. In some instances/people consuming food could produce a better performance thus an increased calorific expenditure during the cardio.
It simply comes down to preference, eat before or not, test both and see which works best for you. Doing fasted may have a knock on effect of satiating hunger a little so you ultimately consume less, which we all should know by now the only true factor is energy expenditure-create a calorie deficit and you WILL lose weight.
3 121 hours ago
Seeing changes in my body is probably keeping my motivation going. I’ve been eating in a surplus for a few months now and I’m enjoying every minute, especially feeling stronger! I may not be the leanest, but I’m the healthiest weight i’ve ever been 💗
〽️YOU’RE STRONGER THAN YOU THINK〽️
Yesterday I shocked myself hitting a PR on the overhead press (60kg x 6 reps). For such a long time I’ve been stuck pressing 40/50kg but only because I thought 60kg was out of my reach, I didn’t think I was ready but then I hadn’t even tried 🤷🏽♂️
Don’t be afraid to get out of your comfort zone. Don’t be afraid of failure, failure is success💯
Another back workout completed🙌🏼👊🏼
Here are 3 exercises you can try during your next gym session! I love these🔥🔥 By the way I am so sore from yesterday’s workout I just don’t know what to do with myself😩😂
🔹TAG your workout partner and give this a try!🔹 1️⃣Wide Cable Row(you can either do this while standing up or in a little squat. I showed both ways in this video) 5x10
2️⃣Single Arm Lateral Raise 5x10
3️⃣Seal Row(you need a little height for this. As you can see I put weighted plates under the bench to raise it up a little) 4x10
🎶🎧Give Me Your Love(Tropical Rmx) by Deamn
33 2136 days ago
I should probably start doing pull-ups at the beginning of my workout instead of the end so I can get more than 4 😅 my goal as of late is to just gain strength overall even with currently being in a little cut so we will see how this goes🤷🏼♀️
27 1876:43 PM Jan 14, 2018
Trying to make 205kg / 452lb fly 🕊
Happy with the way these are moving 🙌
In order to perfect your craft you must practice your craft 💯 I often tell people to RESPECT the weight 👌 Never perform a set with your head in the clouds ☁ FOCUS is needed on every set and every rep 🏆 Even if it's a warm up set or an easy weight - treat it with respect !! Make it hard by ensuring perfect technique ☑ Try and visualise your goal weight on the bar before every set so that when the time comes to hitting that weight - you've already done it a hundred times in your head 💪 #trustthesystem#strengthcoach#strongbizmethod
Follow @vivaathletic for more. 📹 TODAY'S FUN FINISHER AT THE PLAYGROUND... Yes playground... and you will understand at the end 😂🐒😍💪🎥
▪️100m sprints at 20km/h ▪️15 KB Swings
▪️20 Jumping Lunges
▪️20 sec Plank
▪️5 Plank Push-ups
4 rounds.. and then some Monkey Business 😂💪
Are you up for it? 😄 (📹: @clind)