As promised, a full BODYWEIGHT ONLY LEG WORKOUT 👊🏼👊🏼 even with minimal resistance and no weight it is possibe to get a great workout 💦💦 don’t believe me?? Try this out ⬇️
⭐️⭐️⭐️ (I’m using a xxx- heavy band with a resistance of 28-44 pounds)
1️⃣ SIDE LUNGES ON BENCH: this one is gonna work those hammies, quads, glutes, as well as the inner thigh 🔥 they will also test your balance and stability 💯 the added height of the bench deepens the lunge giving you a better range of motion. I did 10-15 reps each side.
2️⃣ LATERAL CRAB WALK WITH BAND: as you can see I’m using a band in a lot of these exercises to add weight and resistance, without the need to actually pick anything up with my upper body. Simply start in a squat position, and walk 10 steps to one side, making sure your knees don’t cave inward 👌🏼 repeat on the other side 🦀
3️⃣ STANDING LEG LIFTS WITH BAND: I do this exercise all the time! Usually as a burnout between my sets of squats 🍑 make sure your not swinging your leg! Do a slow controlled movement, pausing at the top when you feel it in the upper glute. All for the BUM BABY 😋 10-15 reps each side.
4️⃣ SIDE STEP LUNGES WITH BAND: Ooo boy love this one for the outer thighs and glute 🙏🏼 make sure that core stays tight and center, don’t round your back!! Step out wide and bring your foot back to the center for 10-15 reps total each side.
5️⃣ ALTERNATING LYING LEG RAISE WITH BAND: okay, you got me, I threw in some ABS 🔥🔥 just one.. love to burnout on this one, and it’s actually a leg burnout as well. Position your body in a slightly crunched position on the bench. Alternate hovering one leg over the other while maintaining a stable pelvic position. This one is gonna test your balance. 😅 Do 30, 40, 50 reps or until you can’t anymore!
6️⃣ SQUAT CALF RAISE WITH BAND: the calves don’t get enough love am I right 😏 get in your squat position with your thighs parallel to the floor. Simply raise your heel and flex your calf muscle, with a small pause at the top. Make sure your knees aren’t caving inward if your using a band for extra resistance 🤪 10-15 reps, or burnout!!
7️⃣ LYING HAMSTRING CURL ON MEDICINE BALL: a great isolation exercise for the hamstrings and calves. Position your heels in the middle of the ball, slowly roll inward focusing on using your hamstring muscles to pull the ball towards you. I did 10-15 reps 😇
THATS IT GUYS!! While using weights is so so important, when it’s not available, you can get a KILLER workout with your bodyweight alone 🔥🔥 am I right? Tell me if you loved it 🤍
2021-04-22 02:18:47 +0000 UTC
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Hey it’s me not I’m gym clothes 🥰 how was your weekend? I’m still recovering 😅 new content coming this week! 💯
I’ve been working on my messages and I’m almost through so I haven’t gotten back to you I absolutely will soon 🤍 shoot me a message so I see you first!!
2021-04-19 18:21:16 +0000 UTC
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HAPPY THURSDAY 😋😋 yayy almost the weekend! Filmed another lower body workout for you with some variations on lifts you’ve seen me perform before 👍🏼 As well as a BODYWEIGHT ONLY leg workout 😅 Still can’t do upper body 🥺 BUT SOON!!
Tell me what else you’d like to see 🥰 hope your having and amazing week!!
2021-04-15 21:45:27 +0000 UTC
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OK guys, as some of you know, I recently had surgery 🔪 So that means for the past few weeks I haven’t been able to do ANY upper body at all 🥺 Still have a few more weeks until I can provide you with those workouts so bear with me!!
I’ve created two lifts that can be done with LOWER BODY ONLY 🍑 No upper body assistance needed 🙏🏼The first one is going to be an all machine work out! YES, it is possible to do all lower body with machines putting little to no stress on upper body. The second one is going to be a bodyweight leg workout that requires no machines ❌ no dumbbells ❌ no barbells ❌ nothing! Just you, yourself, and motivation 😈
Starting with the machine lower body workout. Let’s do it 👊🏼👊🏼👊🏼
1️⃣ HIP ABBDUCTION MACHINE: this one is great for a good glute burnout 🍑🔥 this one will hit all three glute muscles with stress especially on the smaller outer glute muscles. Let’s build those curves!! I like to do a set of 10 positioned at the end of the seat, then I sit back and rest my back against the pad, and pulse until I burnout! 10-20 sets total with 70 pounds
2️⃣ LYING LEG PRESS SMITH MACHINE: first step, grab a mat cause we know that floor is dirty 🥺 this one is a great switch up from the regular leg press. Same movement, push up with your heels to ensure your feeling it in the glute. GO HEAVY, your back is fully supported! Make sure your using a spotter until you know you can re-rack the weight yourself 👍🏼 10-15 reps with 60 pounds loaded on each side.
3️⃣ SMITH MACHINE SQUATS: pretty straight forward 🤪 same squat I would perform on a regular squat rack, except this way, I do not have to use my arms to re-rack my weight 👍🏼 I always feel I can get SUPER low with squats on the smith machine. Do you feel the same?? I did 10-13 reps with 60 pounds on each side.
4️⃣ SIDE SQUAT SMITH MACHINE: this might be one that’s new to you. I love this variation to switch up my squat techniques. THERES NO RULES HERE 😉 if it feels good and your sore the next day, then do it!! Make sure your positioned right in the middle of the bar. And don’t forget to switch sides. Sometimes, doing the same lift in a different way, shocks your body and makes your muscles work harder to adjust ✊🏼 10-12 reps each side, 35 pounds loaded on each side.
5️⃣ GLUTE KICKBACKS ON CABLES: y’all have seen me do these, cause they work!! 🔥 I like using my harbinger ankle straps for this one. It’s for the glutes and you will especially feel it in the upper glute. We all want that shelf 😜 10-15 reps with 20 pounds.
6️⃣ SIDE GLUTE KICKBACKS ON CABLES: same exercise as above ⬆️ except now we are raising our leg out to the side, to work on our outer glutes 🍑 sometimes I do static movements, sometimes I pulse! Do whatever feels right, or do both 💦 10-12 reps with 10 pounds.
7️⃣ LOADED HACK SQUAT: love this exercise cause it really is the ultimate lower body lift 😍 your gonna feel this in your glutes, quads, hamstrings, and even calves. But mostly those quads 🔥 it’s safe to get as low to the ground as you can since you have proper support. SO DROP IT LOW! Push through your heels and feel that burn. I have 25 pounds on, and the bar is already weighted. 10-15 reps!!
8️⃣ SEATED LEG CURL MACHINE: here’s one you’ve never seen me do but I know you have all tried 🤩 HAMSTRINGS BABY!! I always feel this one the next day. Great isolation exercise. This one requires knee flexion so be cautious if you have knee issues 💯 Pause on the eccentric movement to add TUT (time under tension). I did 10-15 reps with 60 pounds.
9️⃣ LEG PRESS: I feel like this is my favorite exercise for the glutes and quads 🤗 NO UPPER BODY NEEDED!! For something extra, wear a band around your knees to keep your legs stable and add resistance, but make sure your knees aren’t collapsing inward. I did 10-15 reps with 70 pound loaded on each side.
🔟 HIP THRUST: if you know me by now, this is my FAVORITE glute exercise 🤗 omggg does this one really work! While I love this exercise, I wish this particular machine did have more support for the neck, as I feel it is hard to go heavy with minimal support 😥 but that is just this machine! Most are not made that way. I did 10-12 reps with 25 pounds on each side.
JUST TO BE CLEAR, I did not add any weight to the machines, I simply jumped on machines already loaded with weight or asked someone for assistance 😉 HAPPY TRAINING 💕
2021-04-12 03:37:42 +0000 UTC
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Hey y’all!! 👋🏼 Missed you, did you miss me?? 🥰😜 back and ready to connect with you all!! I’m open to content ideas! What do you want to see?! Drop ideas below ⬇️ Hope your having a great week! Kill your workout today 👊🏼
2021-04-09 17:56:40 +0000 UTC
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HAAPY EASTER 🐣 hope you are all having a good wonderful Sunday 💕 it’s a Sunday funday for me 🍻
Send me a sweet message and check your inbox 😉
2021-04-04 23:08:54 +0000 UTC
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HEY FRIENDS 🤗 hope your having an amazing week!! I’m working on a lower body leg day left that requires NO UPPER BODY ASSISTANCE 💯 it is possible to get a good lower body workout with little to no stress on the upper body 👊🏼 there will be TWO SEPARATE LIFTS! One will be a machine version 🏋🏽♀️ and one a body weight version ⚖️
WHAT ARE SOME MORE WORKOUTS YOU WOULD LIKE TO SEE? Drop them below ⬇️⬇️
2021-03-31 01:12:11 +0000 UTC
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LIVE COMING NEXT WEEK 🎥 with special guest 🥰😍 suggestions on what we should do!! Drop them below ⬇️⬇️
2021-03-27 15:38:16 +0000 UTC
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OKAY GUYS, I’m a tiny bit late 🥺 but here’s the workout I promised you 🎁
I wanted to film something a little different so today it’s CARDIO 🏃🏽♀️ and CORE 🔥
LET’S GET STARTED ⬇️
STAIR STEPPER CARDIO CIRCUIT: some days I like to get my 🩸 pumping and burn some cals with a HIIT (high intensity interval training) circuit pre lift ✔️ usually on my upper body days!!
There’s five intervals to this circuit:
1️⃣ 0:00-1:00: single steps moderate pace
2️⃣ 1:00-2:00: crossover steps on the right and left (60 seconds each side) same pace
3️⃣ 2:00-3:00: running steps with pause at bottom, fast pace
4️⃣ 3:00-4:00: skip a step, moderate pace
5️⃣ 4:00-5:00: backwards step, slower pace
Then, REPEAT!! 🔁 3-4 times 🥵🥵
Now that we are warmed up, ABS BABY 😅⬇️
1️⃣ BOSU BALL SIDE CRUNCH: here’s one for the obliques! 🔥 Position your torso on the peak of the ball and maintain a straight leg position. Place the hand of your working side behind your head with bent elbows.. and CRUNCH. We’ve all done these before 😜 10-20 reps
2️⃣ BENCH DECLINE SIT UPS WITH WEIGHT: okay, so these are only slightly declined as I am using a leg curl machine instead of an ab bench 😅 secure your legs under the padded bars and grab a dumbbell of comfortable weight. (Mine was 10 pounds) maintain a neutral spine and use your core to lift your torso!! 😤 you’ll feel the burn in upper AND lower abs. 10-20 reps
3️⃣ CABLE WOOD CHOP: this one will surely have your obliques burning 🥵 Set the cable machine to chest-height and grab the handle with both hands, arms extended, and stand in a split stance! FIRM TIGHT CORE 👊🏼 While keeping your arms straight, turn your shoulders and hips away from the machine. My weight was set at 15 pounds, and it may sound light but it was difficult! 10-15 reps
4️⃣ ONE ARM OVERHEAD CABLE PRESS: this one is unique because it’s going to work your core AND some upper body, shoulders in particular 💪🏼 if you want an hourglass figure ⏳ this is your exercise! Same as previous exercise, wide stance, tight core, straight legs. Stay with the same weight or increase if you feel you can 😜 10-15 reps
5️⃣ BOSU BALL SIDE TWISTS: this is one of my favorite ab exercises to max out on 💯 it can be done on a mat or BOSU ball! I like to add the extra stability challenge with the ball. Grab your desired weight and simply twist from side, touching your elbow to the side of the BOSU ball. How many can you do? 😅
6️⃣ BOSU BALL PLANK: last but not least hunnies, a good ole fashioned plank! A true test to the core that will have you sore the next day no doubt!! 😵 make sure your back is parallel to the ground and I don’t want to see any arching!! You got this 🤨 hold plank position for ONE MINUTE ☝🏼
YOU MADE IT!! Did you? 🤪 repeat these core exercises FOUR times and your abs of steel are on their way, enjoy loves ❤️
2021-03-25 17:03:24 +0000 UTC
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Another day another lift 💪🏼 Who else loves filas?? Guilty 🙋🏻♀️ I killed my workout today did you?! Check your inbox for my message I sent yesterday, and if your a new subscriber message me 🥰
It’s been a busy week but a new video is coming tomorrow!! It’s got cardio and abs 😆🥺😅
2021-03-24 03:38:54 +0000 UTC
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FRIDAY NIGHT OUT 🍸 at one of my favorite spots 🥰 how was your weekend? Tell me about it!! This week was crazy busy but I have content coming your way this week hunnies ❤️❤️
2021-03-22 18:30:16 +0000 UTC
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Vaca always on my mind 💭 what’s your favorite tropical location?? I wanna go somewhere far 😍 help me decide? 🏝
Dropping a new workout video this week, DON’T MISS IT! 😏 it’s different than any I’ve posted before, what do you think it is?!
2021-03-17 00:16:23 +0000 UTC
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GOOD VIBES ONLY 💘 hope your having an amazing start to your week!! I love hearing suggestions on what you would like to see more of so drop them below ⬇️⬇️
Sometimes my messages can get overwhelming.. but I promise I’m getting back to you!! You guys are the best ❤️ Kick ass today 💪🏼👊🏼
2021-03-15 19:42:04 +0000 UTC
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Hey y’all!! Another workout here for you to try 😍 I LOVED this gym! Gave me Ronnie Coleman old school muscle gym vibesss 💦 and I will definitely be filming more lifts here 👍🏼
Today we did a back and bi workout 🏋🏽♀️💪🏼 sooo let’s get right to it!! ⬇️
1️⃣ KNEELING NARROW GRIP CABLE LAT PULLDOWN: WOW! That’s a lot of words 🥺 I promise it’s a lot easier than it sounds! This is just another variation to a pretty basic back exercise. Grab onto the handles with an overhand grip, keep your elbows close to your sides when performing. Extend your arms upward and pull down pausing at the bottom for extra time under tension if you’d like 🔥Obviously, this one is for the lats baby! 🦋 I did 10-15 reps with 30 pounds.
2️⃣ BACK ROW ON BENCH: just like you’ve seen me do before, except my execution is slightly different! Back rows generally work the lats, rhomboids, and traps. I find doing it this way also works a bit of the shoulders 👍🏼 squeeze at the top and keep your back straight, no swinging!! 😈 I did 10-15 reps with 15 pounds.
3️⃣ T-BAR ROW MACHINE: one of my FAVS for a heavy loaded back pull exercise 😤 I feel like I can load on good amount of weight with l the full body support the machine provides. Your gonna get a little bicep burn by default with this exercise too 💪🏼 I did 10 reps with a 35 pound plate loaded on. (Keep in mind the bar should provide some weight as well)
4️⃣ SEATED ARM CURL MACHINE: okay, I think we can all say we’ve tried this one!! this is a great isolation exercise for the BICEPS that is really gonna make them burn baby 🔥🔥 can be done with both arms or single arm 💯 I suggest maxing out on reps. My weight was at 30 pounds.
5️⃣ BENT OVER REAR DELT FLY WITH DUMBBELLS: GUILTY! I have been seen doing these before 🥺 technically it’s a “shoulder” exercise targeting the rear deltoids. But I find that doing it with your dumbbells horizontal, and grip parallel to the ground, you get that pinch or squeeze in the upper back ☝🏽there’s no rules here!! I did 10-12 reps with 10 pounds.
6️⃣ HYPER BACK EXTENSION: a staple in my lower back routine 😤 you may also feel this one in the top of the glute 🍑 but try to focus more on using your lower back to lift you 🔑 This exercise will challenge your posterior chain (glutes, hamstrings, AND lower back). But also your core a bit as well 👊🏼 hold your chosen weight (mine was 25 pounds) tight to your chest with cross arms. Go lowww for this one, and when coming up, stop when your body is parallel to the floor. DON’T OVEREXTEND! Keep that tension in your low back babes 😜 I did 10-12 reps.
7️⃣ STANDING BENT OVER ROWS: damn I really like rows don’t I 😅 ANOTHER VARIATION! this one I go heavy on 👍🏼 main target being back, but will also work shoulders, triceps, and biceps 💯 switch up your grip and keep your elbows tight to your sides if you’d rather get a lift that focuses a little more on lower back. We love it 🥵 I did 10-12 reps with 25 pound dumbbells.
ALMOST THERE! YOU GOT THIS!! 🥇
8️⃣ STANDING SINGLE ARM BICEP CURL: one for the biceps AND core! The key to this one is keeping your elbows tight to your sides throughout the movement and NO SWINGING!! 👀 you can go slower on the eccentric move if you want to add some TUT (time under tension) 🔥🔥 I did 10-12 reps with 10 pounds.
9️⃣ BICEP CURLS INTO UPRIGHT ROW SUPERSET: last but not least, I found this AMAZING machine I had never seen before! That’s what I love about new gyms. It allowed me to start with a basic double arm bicep curl with a straight bar. I did 10-12 reps then went right into upright rows for the shoulders and upper back with the same bar 🤯 also 10-12 reps. Do you have this machine at your gym?? I’m curious!!
That’s it babies 🥰 give it a try and tell me if you love!! HAPPY SUNDAY 🌞
2021-03-14 21:39:54 +0000 UTC
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Is there anything sexier than a lady in red ❤️🥰 can’t wait for your guys to see all the great content I have coming 🤗🤗 leggings haul swimsuit hauls workout videos meal preps!!
Putting in work for my hunnies 💋 happy Thursday!!
2021-03-11 15:53:40 +0000 UTC
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Ayy it’s Sunday! Best day of the week am I right? 😈save this leg workout and give it a try this week 😅😅
LETS GOOOO 💦
1️⃣ STABILITY BALL LEG CURL: no weight needed for this one 🙅🏽♀️ position your heels on the top the ball and squeeze your hamstrings when you pull the ball in towards your glutes 🍑 Extend and repeat!! Great for hamstrings, but also booty and core 😉 10-15 reps
2️⃣ DUMBBELL CALF RAISE: oh man do I feel this one the next day! I like to use a dumbbell leverage when I don’t have a machine available. This one always tests my balance but that’s what gets those calves burning 🔥 I’m also holding a 15 pound dumbbell. 10-15 reps
3️⃣ BULGARIAN SPLIT SQUAT JUMP: When I’m
Doing a hypertrophy workout I like to add cardio bursts into some of my movements 💦 like this one! Make sure your keep a slight bend in your knee and be mindful of your balance 🥺 add some weights in your hands if you like!! 10-12 reps each leg
4️⃣ LEG EXTENSION MACHINE: we all know this gem 💎 hopefully it’s a staple in your routine to build up those quads 😤 keep your back straight, core tight, and slightly grin the handles to keep steady. Add a pause at the top for extra burnnn 🔥 10-15 reps with 60 pounds
5️⃣ FRONT SQUAT WITH DUMBBELLS: use an underhand grip grab your weights, and position them at your collarbone 👍🏼 this can also be done with a barbell!! Keep your feet shoulder width apart and drop it low 🏋🏽♀️ this is a great squat variation when you have no rack available! 💯 10-12 reps with 20 pounds
6️⃣ STIFF LEG CABLE DEADLIFTS: I tried to include a lot of alternatives for compound movements in this lift 🤗 grab both sides of your rope and step back keeping your chest high and back straight! Feel a good amount of tension 😬 I’m using a wide stance and keeping a slight bend in my knee. 10-12 reps with 45 pounds
7️⃣ CRAB WALK: LOVE this exercise for warming up the glutes AND building mass, it’s all about time under tension 🔥 grab some dumbbells as position them on your shoulders. Get down in the squat position and simply walk to the side for 10 steps, the walk back, staying low!! EASY, but the burn baby 💦
8️⃣ KETTLEBELL SWING: another cardio burst 🥵 I think we have all tried to seen these before. It’s a power and strength exercises that really challenges the whole body 💪🏼 try not to overswing and stop when the kettlebell reaches your shoulder height. 10-20 reps with a 25 pound kettlebell.
LAST ONE 👏🏼
9️⃣ DUMBBELL REVERSE LUNGE: SO many ways to perform lunges, no excuse not to do them 😈 hold your dumbbells with your arms hanging tight to your sides. Lunge backward, and either switch legs or complete your reps on one single leg than repeat other side 🤪 an all around great leg lift and stability movement.
10 reps with 20 pound dumbbells.
DONE!! ✅ give it a try this week and you’ll be thanking me! Or hating me 🥺🥵
2021-03-07 21:58:23 +0000 UTC
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HAPPY HUMP DAY 🍑✌🏼😋
Just filmed another workout for you! Get ready for a back and bi lift coming your way 💪🏼 at a new gym!!
You know how much I love trying new gyms 🏋🏽♀️
I have a few workouts lined up that I’m editing 🥰 anything you want to see in particular??
Any other suggestions on my page or if you just want to tell me you love my content.. 🤗 shoot me a message!! ❤️❤️
2021-03-03 17:05:43 +0000 UTC
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It’s been a crazy long weekend and I’m exhausted 😴💤 how was your weekend??
I promise I’m getting back to your DMs tomorrow after a good nights rest 🥰 some good stuff coming this week ❤️
2021-03-01 07:02:26 +0000 UTC
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Took some snaps during my workout tonight 🤳🏽😜 and one accidental one 😂😛 I was filming a new workout for you!! A lil cardio circuit AND an ab circuit 🔥🔥🔥 coming soon!! Will you watch it? Will you try it 😈
So many fun things planned, thanks for being loyal followers 🤗❤️
2021-02-25 06:34:35 +0000 UTC
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Locker room selfie cause why not 😜 I’ve been adding a lot of cardio and abs into my routine lately and my waist line is thanking me 🙏🏼 I’m going to be making more cardio based content soon!! 🥵💦 do you want to see it?
Y’all are the best ❤️
2021-02-23 04:04:18 +0000 UTC
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Hey friends! Home gym workout for you to try!! 🎁😘
This one is a leg/ab focused workout that is all about BALANCE 🥺 These exercises will either test your stability or challenge your abdominal muscles 🔥🔥 maintain a strong core 😤 and take slow controlled movements if that helps you! I fall over at the gym all the time 😂 don’t stop yourself from trying new things!! You’ll come out stronger 💪🏼 HERE WE GOOO
1️⃣ LYING SIDE LEG RAISES WITH DUMBBELL: at least we get to lay down for this one 🥺 this one will work your glutes, outer thigh, and CORE. It will especially target the outer hip area, where people feel they often have “hip dips” I did 10-12 reps with 10 pounds.
2️⃣ QUADRUPED LEG RAISE: this one is really gonna challenge your abdominal muscles while strengthening the glutes and hamstrings! 🍑 Get positioned on your hands and knees keeping your back straight and hands planted firmly 😤 raise one leg at a time with your knee bent 90 degrees. WEIGHT IS OPTIONAL, but recommended. I did 10-12 reps with 10 pounds.
3️⃣ STEP UPS WITH REVERSE LUNGE: I feel like I’ve had a few drinks trying to do this one 😂 it will target your quads, hamstrings, calves, glutes, and core! 😵 do one leg at a time and add a leg lift at the end for a little extra glute squeeze 😝 I did 10 reps with a 15 pound kettlebell.
4️⃣ BOSU BALL SQUATS: the bosu ball is my go to when I’m trying out new exercises that will challenge my core 👍🏼 target is quads, hamstrings, glute, and core. It’s a balancing act 😬 keep your feet position wide or shoulder width apart to maintain stability. I did 10-12 reps with a 15 pound kettlebell.
5️⃣ IN AND OUT AB CRUNCH: why does that sound like a food 💭.. anyway, you guessed it, this one is just for the abs baby 🔥 just like your basic crunch except I added weight! On the “crunch” movement transfer the weight to the feet, then extend outward until your body is nearly parallel to the ground. ITS NOT EASY 😵 I did 10 reps (or tried) with 10 pounds.
6️⃣ LYING ANKLE TAPS: core again!! 😍 main target here, OBLIQUES. We all want that snatched waist ⌛️ shift your weight side to side tapping your ankles with your fingers, without lifting your body too much. Try not to strain your neck, look towards the ceiling 👀 I did 10-15 reps each side.
7️⃣ LATERAL CABLE KICKBACKS: bunsss baby 🍑👅 similar to the cable kickback you’ve seen me do before, except this time I am extending my leg out to the side. Great hypertrophy exercise to help you round out those hips 😍 as well as some oblique work 🔥 I did 10-15 reps with 17.5 pounds.
8️⃣ KETTLEBELL SINGLE LEG DEADLIFT: you’ve seen me do these before! They are a struggle 😅 one of my favorite exercises to test my balance. I mostly feel this one in my quads, core, and calves!! I did 10-12 reps each page with 15 pound kettlebell.
9️⃣ STRAIGHT LEG CABLE CRUNCH: LAST BUT NOT LEAST 💦 a tough one for the abs.. position yourself arms length away from the bar attached from both ends of the cable rack. Keeping your legs straight 👍🏼 extend the bar touch your lower thigh. Repeat! I did 10 reps with 30 pounds total.
DONE!! 🥵 you should be feeling a bit wobbly, and SORE after this one ❤️❤️
2021-02-19 17:11:22 +0000 UTC
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Last pics from vaca 😜 how is your week going?? After I sleep for the next 12 hours I’m ready to get back to work 😴🤗 what do you want to see more of? I’m open to suggestions ❤️
2021-02-17 03:16:57 +0000 UTC
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Having so much fun on vaca with my boo 🥰 do you want love our matching suits? Only here for a few more days then it’s back to work 😉
I’ll be getting back to your messages ASAP 🥰
Send me a tip or sweet message so I get back to you sooner 💖
2021-02-15 19:06:23 +0000 UTC
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HAPPY THURSDAY FAM 💖💕 let’s kill our workout today!! I have soo much fun content coming for you. A lot of vday inspired pics and vids coming your way 🥰
ALSO! An ab/leg workout that is all about BALANCE 🥺🥺 look out for it really soon!!
Heading on vacation soon, I’ll be doing fun lives for you 💦💦 where do you want to see them? Tell me!
2021-02-11 18:03:57 +0000 UTC
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Saturday night out ❤️ Ready to make some more content for you this week 🥰 what do you wanna see?
Peep your messages for a sweet surprise 😜
2021-02-07 23:39:00 +0000 UTC
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Okay guys, here it is, the upper body gym workout I promised you 💪🏼 it’s a 10 step workout that’s going to focus on your shoulders and back so let’s get right to it! 🤪
1️⃣ UPRIGHT BARBELL ROW: this is a staple in my shoulder routine. It can be done with a barbell or dumbbells! This will mainly target the deltoids, but the biceps as well 😁 pull the weight vertically up to your chin, bracing your core for stability. Try not to swing! I did 10-12 reps with 40 pounds.
2️⃣ REAR DELT MACHINE FLY: you can see exactly which muscles are working when you see me perform this exercise 👍🏼 this is gonna work your upper back and shoulders. It can be done with both arms but I find doing one arm at a time helps me focus more on isolation 👀 I did 10-12 reps with 45 pounds!
3️⃣ SEATED MACHINE BACK ROW: you guessed it, this one targets your BACK! Specifically your upper back, emphasis on the lats ☝🏼sit up straight and keep that core tight! Keep an overhand grip and pause when you pull the weight towards your chest 🥵 I did 10-12 reps with 45 pounds.
4️⃣ KNEELING ROPE CABLE PULLDOWN: Ooo does this one burn! 🔥 this will target the lats, but also your abdominal muscles and triceps 😳 it’s a compound movement that will require a strong core and straight back, no arching! I did 10-12 reps with 30 pounds!
5️⃣ SINGLE ARM CABLE RAISE: I love single arm movements cause they are all about ISOLATION! And really thinking about where your feeling it during the lift 🤔 This one is for the shoulders 💪🏼and back... grab a handle and position your working arm behind your back. Keep the knees slightly bent and raise until your parallel with your shoulders. I did 10-12 reps with 10 pounds. Sounds light but these will burnnnn baby!
6️⃣ SEATED CABLE ROWS: similar to the machine back row we did earlier, however I find I feel this one in my mid/lower back as well 🤷🏽♀️ it’s really an all over upper body lift!! Attach the V-grip attachment and position your feet firm against the pads. Keep your back straight and pull the weight directly towards your core 💯 I did 10-12 reps with 45 pounds.
7️⃣ BETWEEN THE LEG CABLE ROPE FRONT RAISE: okay.. sounds confusing, but it’s so easy! This is one for the shoulders. Position yourself facing away from the cable machine, pull the rope between your legs and with your knees slightly bent, raise it up to shoulder height. Sometimes I like to pause at the top ☝🏼 I did 10-12 reps with 15 pounds.
8️⃣ SEATED SHOULDER PRESS: you got it, SHOULDERS! This is one we all know and love 🥰 with the support of your back, don’t be afraid to go heavier!! 😤 you can do this one with a barbell or dumbbells. Keep your chest up and look straight ahead 👀 YOU GOT THIS! I did 10 reps with 20 pounds. I could have gone heavier but was getting burnt out at this point..
BUT WE HAVE TWO MORE!! 🥺
9️⃣ SINGLE ARM DUMBBELL BENCH ROWS: we’ve all down those before! But do we do them right 🙃 this one is all back baby. Make sure you are focusing on the movement and ONLY using your lats and traps to pull the weight towards your body. Your upper body should be nearly parallel to the ground, don’t arch! I did 10-12 reps with 25 pounds.
🔟 SINGLE ARM SEATED FRONT RAISE: last but not least! Another staple in my shoulder routine, you’ll need a dumbbell for this one ☝🏼 your grip should be overhand and keep a slight bend in the elbow! Try not to swing the weight, and keep your body still and tight 👿 slow and controlled is the name of the game. I did 10-12 reps with 10 pounds.
FINISHED! I feel so strong after an upper body day 🏋🏽♀️ Did you love.. or hate 🥵😜
2021-02-05 06:31:29 +0000 UTC
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Happy Monday friends! 💙 are you killing your workout today?! You better be 😜 upper body gym workout coming soon!! 💦
2021-02-02 01:19:22 +0000 UTC
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If you watched my story I’m a little early but technically it’s tomorrow 😉😉
HERE IT IS 🔥 the gym leg workout with exercises you’ve never seen me do before!! 💃🏽 I promise this will have your glutes, hammies, and quads burning 🥵🥵 these exercises involve using machines you would find at most gyms!
LETS GOOO ⬇️
1️⃣ LOADED HACK SQUAT: love this exercise cause it really is the ultimate lower body lift 😍 your gonna feel this in your glutes, quads, hamstrings, and even calves. But mostly those quads 🔥 it’s safe to get as low to the ground as you can since you have proper support. SO DROP IT LOW! Push through your heels. I loaded a 25 pound weight on and did 10-15 reps.
2️⃣ SQUAT LUNGE: Okay, so this machine can be used in two ways ✌🏼 with your body facing away from the machine, you can load on a comfortable weight and do regular squats. On this day, I switched positions and used it to do deadlifts!! Keep a slight bend in your knee and make sure your feeling that pull in your hammies and keeping your back straight 💯 I did 10 reps with 95 pounds total 😜
3️⃣ HYPER BACK EXTENSION: this one may look easy.. but it sure isn’t. This exercise will challenge your posterior chain (glutes, hamstrings, AND lower back). But also your core a bit as well 👊🏼 hold your chosen weight (mine was 25 pounds) tight to your chest with crossed arms. Go lowww for this one, and when coming up imagine squeezing together your glutes, and stop when your body is parallel to the floor. DON’T OVEREXTEND! Keep that tension in your upper glute 🍑 I did 10-15 reps!!
4️⃣ HIP AB DUCTION: (I’m separating the word cause OF won’t let me post it 😂🥺) Oooo do I love this one! This will target the gluteus medius, minimums, and maximus! But mostly those smaller ones on the side 😉 I also feel this in my outer thigh and core. It’s a great isolation movement! I recommend doing one set of pausing sets on the outward movement, and one set pulsing. I used 100 pounds for about 20 reps total.
5️⃣ LYING HAMSTRING CURL: I think we can all agree the main target here is the hamstrings 🤯 it’s a great isolation exercise if your trying to build up that muscle 💦 it also works the calf muscles. Adjust the pad so it rests just above your heels. I like to lower the speed on the eccentric movement. I did 10-12 reps with 60 pounds.
6️⃣ GLUTE PUSHDOWN: this is done with the assisted pull up bar. Main target being the glutes 🍑 like a single leg press! I always feel it in my calves as well 🤔 keep your foot flat and stable in the middle of the pad. Push through your heels, keep a grip on the handles but try not to let your upper body assist you. I did 10-15 reps with 115 pounds.
7️⃣ CURTSY LUNGE WITH BARBELL: this gonna mainly target quads and glutes 🍑 it will test your stability 🥺 keep your chest high! I did 10 reps with 70 pounds.
ONE MORE LEFT ☝🏼
8️⃣ VERTICAL LEG PRESS WITH SMITH MACHINE: I am ALWAYS sore the next day after these 🔥 it’s an all around great lower body workout. I recommend using a mat to support and cushion your back. I like to push through my heels so I feel it more in the glute as opposed to the quads. Start with a spotter, until you can learn un-racking and re-racking the safeties by yourself 🥺 I did 10-15 reps with 140 pounds.
YOU SURVIVED! Did you? 🥰 I hope you try some of these on your next leg day!
2021-01-30 07:33:14 +0000 UTC
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I still have a headache from this high pony 😐 I love trying new restaurants, but steak and crab legs always seems to be my go to meal 🍴what’s your favorite food?
Are you guys interested in seeing more healthy meal prep? Lemme know 😘
New gym leg workout coming!! 🍑
2021-01-28 16:29:06 +0000 UTC
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Just missing summer time 😭🥺 heading somewhere warm soon for a special occasion🏝 do you live somewhere warm?? 🌞
2021-01-27 17:28:54 +0000 UTC
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