It was a kind of a hectic day...I am still doing this preschool scanning thing...different meetings here and there...and so many things going on..... And after the 5 cookies, xxx nutella sticks (i can’t recall how many 🙈🙈) and the 12xxx treats I binged on 😅😅 ( I dont know why for God sake I always consider Fridays the guilt free days where indulgence must take place 🙆♀️), my tummy was calling for an urgent late working out 😑😑.....anddd I did my favorite combination ever...Legs and shoulders...4 sets of each, 15,12,12,10 ( I increased the weight in each rep).... Enjoyy ittt ladies 😌😌.
HAPPY FRIDAY! WHO WANTS TO SQUAT? 🍑🤪
This was probably one of the most fun leg day extravaganzas that I’ve had in a while. 🥳 It also left me unable to properly crank myself into a seated position. 🍝 Noodle mode: ENGAGED.
Get in those compounds first (squats, deadlifts, etc., whatever you’re workin’ with) + add some of these fun times to your next leg day 😈 I did 3 sets of 12-15 reps each. All you need is dumbbells!
DB in + outs
DB squat to press
DB sumo squats *DB can be held in various ways - I like to “tap” it on the floor at the bottom of the movement
DB goblets superset with overhead alternating side lunges *BRACE that core
DB reverse lunges
Workout fueled by my current fave caffeine free 🍹 cocktail: @pescience 🍓💦 BCAA’s + HIGH VOLUME 🦄 “MEGMO” saves you moola on any order. Outfit is @alphapackfitness 🖤
Online 💻 training + coaching link in profile 💪🏼
154 355217 hours ago
🔥Push day routine example🔥
Follow @dancudes !
I get asked quite frequently about how to structure a workout and what that may look like especially in reference to a push/pull system. Most people only feel comfortable with the popular bicep curls, cardio machines and crunches. Training, though, can be and should be so much more than that. I also work really well when I am given examples rather than just theories or facts, so as such I feel like designing an example of a push day workout might help people design their own workout routine. Now, this is an example. This is not a template program that I'm giving you. This is simply me designing a workout that is relatable to my own so that you can modify and adapt it to your comfortability and training level. Some key notes I like to point out is that I do train in a variety of rep ranges purposely and that the lower rep ranges with the heaviest weights are generally done first in the workout with the exception of squats (a very taxing exercise I like to do first to ensure I am fresh). I also finish my workout with some fundamental bodyweight work like dips or pushups and some core work as well. Remember, form is the most important thing.
Accessory leg workout for ya guys 👏🏻🍑 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Super, super light weight with higher reps for this little circuit I did a little while back & forgot to post 🤦🏼♀️ Started off this leg day with heavy, compound movements (squats, leg press, sumo deadlifts) then ended it off with this circuit for a deathly finisher 🔥 Booty was for sure on fire lol 😩 Swipe, save & you know the rest 👏🏻👊🏻🙏🏻
🌙 wide stance into close stance good mornings (4 x 15 of each)
🌙 alternating single leg RDL into regular RDL (4 x 15, 5 each leg & 5 in the middle)
🌙 forward lunge into reverse lunge (4 x 12, 12 forward & 12 backward)
🌙 constant tension sumo deadlift w/ barbell (4 x 15)
🌙 close stance good mornings (4 x 20)
42 19465 days ago
🔥 4 Exercises for Strong Legs 🔥
Follow @dancudes !
So you want tree trunks for legs? If you want strong and muscular legs, you absolutely need to be training them intensely and intelligently in the gym, at home, at the park or wherever else you workout. Here are some of my favorite leg exercises to give you not only beastly looking legs, but to develop functional performance!
🏋️ Squats are the king/queen of all leg exercises. There are so many variations such as back squats, front squats, pistol squats, box squats, feet positioning etc. to ensure you never get bored. Make sure you are doing them properly though because so many people just throw a weight on their shoulders and go up and down, but bracing your core, "pulling" your knees outwards, and pushing through the heels of your feet are essential!
🏋🏻Lunges are awesome because we develop single leg strength! Again, variations are endless and same rules apply for the squat for the most part.
🏋🏽Deadlifts is the exercise for the beasts out there. Guys and girls, this is the one you need to do for your posterior chain. Probably one of the more functional exercises with a ton of transfer into performance and everyday life, do them. Learn the movement first then add weight.
🏋🏿Calf raises are awesome. Get a set or two in to really get the gastrocnemieus popping. Not too much to say about them, but definitley a good one.