Workouts - Tumblr Posts
I miss creating my own background talk videos of myself training. Well I’m back now. #legdayworkout #legday #heavylegday🏋🏽♀️ #buildlegs #trainlegs #workouts #squat #trainhard #buildbiglegs #gym https://www.instagram.com/p/CQ-BqLhrPhD/?utm_medium=tumblr
BEGINNERS TRICEPTS WORKOUTS
Tricep workout designed for beginners to bodybuilding. This workout hits the triceps with 3 compound and isolation exercises for a total of 6 sets. Workout Summary Main Goal:Build Muscle Workout Type:Single Muscle Group Training Level:Beginner Days Per Week:1 Equipment Required:Barbell, Bodyweight, Cables Target Gender:Male & Female Author:Doug Lawrenson Workout Description This beginners triceps workout comprises of a total of 6 sets and 3 exercises. The workout is designed to hit all three heads of the triceps and prepare them for the next level of training. This workout should be performed once per week only to allow for adequate recovery. Workout Notes: -Perform a 2 set warm-up before this workout. First set with a very light weight, and the second set with half the weight used on the first exercise. -Strict technique on all exercises. (see tricep exercises) -Aim to improve at least one aspect of your workout each week. Weekly Workout Routine: Beginner Tricep Workout Triceps Close grip bench press 3SETS - 15-12-10 REPS Straight bar pushdowns 2 SETS - 10 REPS Close grip push ups 1 SETS - 10 REPS
Major WIN!
I’ve been doing sculpt 2.0 (hiitburn) for the last two weeks and I started barely able to get through the first 20 seconds of each move. (I’m great at heavy weight workouts with short reps but long reps I always sucked)
today, I did each minute long move ALL THE WAY TO THE END (ok except a few but those I left 10 seconds on the click which is revolutionary still for me👏🏼😂)
Also..my planks are getting way way better AND my core feels so much stronger I can feel it when doing things like glute work etc. that it’s actually using my glutes & hamstrings and my core is solid throughout the exercises🔥
PROGRESS ISN’T MEASURED JUST BY A SCALE & that thought has revolutionized my workouts / fitness
change your habits & you’ll find your life changed
Could you please make a post about workouts/workout videos that burn fat quickly?
the way to burn fat is to be in a calorie deficit. this just means that you need to burn more calories than you eat. cardio can help with that, but diet is the most important thing. that being said, here are some workouts that will help burn calories:
link: https://youtu.be/cAAB2yjlwhI?si=aGqOiFnVxlznkEpy
link: https://youtu.be/yVUcHEOr450?si=GdF9rc8Lihjo-5_a
link: https://youtu.be/rCsHEt_EZ0c?si=pLi4bdXBuXImiSD4
link: https://youtu.be/lzaPW8e5MnY?si=S6iJoJK9d7QtbgQx
(this is a great one to do daily, as it’s really fun and doesn’t involve any jumping! the time goes by fast i promise)
link: https://youtu.be/br274GUbS6s?si=q220gb-Zed7OsV9X
movement plan: september 2 - september 8
monday: 30 minute yoga
tuesday: 30 minute pilates & stretch
wednesday: 1 hour pilates
thursday: 15 minute cardio + 45 minute yoga
friday: 1 hour yoga
saturday: 30 minute cardio + 25 minute strong yoga
sunday: 30 minute yoga
stop scrolling! it’s time for a workout. you can easily do these pilates workouts at home with no equipment….no excuses!
I recently learned that doing bodyweight based resistance exercises helps prevent bone loss and osteoporosis.
As such, I have resolved to do 20-30 minutes of Pilates at least 5 days per week.
a beginners guide to pilates
🎀 what is pilates?
pilates is a form of strength training exercise that focuses on low to medium impact movements to improve muscle tone, stability, endurance, and mobility. pilates also focuses more on the smaller muscles of the body compared to traditional strength or weight training.
🎀 benefits of pilates
including the benefits that exercise generally brings, pilates:
improves mind-body connection and body control
improves active flexibility and mobility
works the core, improving stability
improves coordination and balance
reduces mental and physical stress
works muscles that can be neglected in our daily lives
treats and prevents body pain, including menstrual pain
teaches you how to pair your breath with your body
keeps the joints healthy without putting pressure on them
🎀 where to start
while you can absolutely start with studio or reformer classes, you can also do pilates routines on youtube! i recommend move with nicole and dansique fitness. if you want to get your cardio in as well, i absolutely recommend eleni fit. her workouts are some of the best i’ve ever tried!
🎀 personal tips
keep your core in mind. core strength is a major benefit of pilates because each movement requires at least a mild amount of core work to keep your body stable, so do your best to keep the engagement throughout.
start slow. pilates movements can take a while to fully understand and it can take a while to build the mind-body connection, so don’t push yourself too far in the beginning. your coordination will improve over time!
don’t underestimate it! while the movements are generally slower than other types of exercise, you will work your muscles just as much and in a way they may not have been worked before. sometimes i even find pilates more difficult than hiit or weights!
january 29-feb. 04
monday: 30 minute cardio | 30 minute bi’s, tri’s, & shoulders | 20 minute stretch
tuesday: 30 minute hiit | 35 minute glutes | 15 minute stretch
wednesday: 30 minute cardio | 30 minute chest & back | 20 minute stretch
thursday: 40 minute walking cardio | 35 minute core & back mobility
friday: 30 minute cardio | 35 minute legs | 15 minute stretch
saturday: 50 minute vin to yin yoga
sunday: 25 minute foam rolling pilates | 20 minute yoga
HOT GIRLS STAY FIT
easy workouts i've been loving 💗💗💗
LEG DAY (Glute Focused)
barbell hip thrusts: 4 sets x 12 reps
bulgarian split squats: 3 sets x 10 reps per leg
sumo deadlifts: 4 sets x 12 reps
glute bridges: 3 sets x 15 reps
cable pull-throughs: 3 sets x 12 reps
LEG DAY (Quad Focused)
front squats: 4 sets x 10 reps
leg press: 3 sets x 12 reps
walking lunges: 3 sets x 15 steps per leg
leg extensions: 4 sets x 12 reps
step-ups: 3 sets x 12 reps per leg
UPPER BODY (Back & Arms)
bent over barbell rows: 4 sets x 10 reps
lat pulldowns: 3 sets x 12 reps
seated cable rows: 3 sets x 12 reps
barbell bicep curls: 4 sets x 12 reps
tricep dips: 3 sets x 15 reps
UPPER BODY (Arms & Core)
hammer curls: 3 sets x 12 reps per arm
overhead tricep extensions: 3 sets x 15 reps
plank rows: 3 sets x 12 reps per arm
russian twists: 3 sets x 20 reps (10 each side)
hanging leg raises: 3 sets x 15 reps
remember to warm up before starting your workouts and cool down afterward. adjust the weight and repetitions based on your fitness level, and listen to your body to prevent injuries!!
April 22 - April 28
monday: 28 minute Cardio + 24 minute Glutes + 15 minute Legs + 15 minute Stretch
tuesday: 40 minute Cardio + 15 minute Upper Body + 15 minute Slim Arms & Shoulders + 15 minute Stretch
wednesday: 18 minute Cardio + 30 minute Legs + 15 minute Abs + 15 minute Stretch
thursday: 15 minute Slim Arms & Shoulders + 20 minute Back + 20 minute Glutes + 15 minute Stretch
friday: 5 minute Warm Up + 30 minute Full Body w Dumbbells + 15 minute Stretch
saturday: 30 minute HIIT + 15 minute Legs + 20 minute Legs + 15 minute Stretch
sunday: 25 minute Mobility & Stretch
