NO JUMPING, NO EQUIPMENT, FULL BODY WORKOUT
Lately my workouts can be a little intense/intimidating 😅
BUT I don’t want that to discourage people from trying so I decided to do something a little different and make this workout.
It’s low impact and I consider it beginner level... but that doesn’t mean it is easy. You have to challenge yourself to change yourself!
Do as many rounds as possible in 20 minutes:
15 Lay Down Knee Push-ups w/half back extension
20 Oblique Knee Tucks (1 tuck is 1 rep)
20 Squat with Side Step
20 Bridges Holding at the top for 2 seconds
15 Inch Worm to Laydown Push up on knees
Upper body back workout! I’m trying to incorporate an upper body circuit once a week into my workouts. All these exercises really focus on the upper back and shoulders.
If your primary focus is upper body then your going to want to do exercises like these more than once a week. If your like me and just want to tone but not necessarily build a lot of muscle once a week or even once every other week is sufficient.
Exercises: 3 sets with 15 reps each
1. Lat pulldown
2. Straight arm push down
3. Plate reverse flies
4. Pull ups
Excuse my lack of face today. I am trying to compare the bottom (3rd Nov), middle (10th Nov), and top (18th Nov).
There’s some definite improvement, a few more weeks and I think I will have cracked the #splits
I was supposed to do an arm day today, but I haven’t been feeling very well this weekend.
So I came home and did some low intensity #stretching and #foamroller instead, and I think it’s time for an early night.
I hope you’ve all had a lovely relaxing #sunday
2 42 minutes ago
Love is so special when it’s real when you find it never let it go.🤴🏿🗣🌎🙏🏿❤️
LAST WEEK OF TLM CHALLENGE!😱🤯
Hello beautifuls! Happy Monday!!🤗💕 Can you believe we are on the last week off the train like me challenge?!! Like how did that happen?!🤷🏽♀️ That went so fast no jokes! but I can't wait to see all the transformations 😍😍😍🙌🏼 that's my favourite part of the challenges even when I'm not doing them! Hehehe 😜 @bodiesbyrachel ————————————————————— Like & save for your next Hamies workout!😈🔥🔥🔥 -
SUPERSET: 4 sets of - - 🍑 SM deadlifts x 15 🍑 DM deadlifts x 15
SUPERSET: 4 sets of -
🍑 DB hamstring curl x 15 🍑 DB Single leg bridges x 12 E/L
SUPERSET: 4 sets of -
🍑 EB hamstring curls x 15
🍑 EB hamstring hold x 30 secs ——————————————————
La Pregunta de Clauds ⁉️❔❓
What has been your favourite part of doing this challenge?? ⬇️
Lil Sunday back day ✨
Went to church this morning & then hit the gym. Now I’m working on some homework & then I’m going to meet a friend for sushi 🍣 is there a more perfect Sunday?!
Here’s the workout I did today :
▫️ Assisted Pull-Ups 2 x 8
▫️ Wide Grip Lat Pulldown 4 x 12
▫️ Straight Arm Cable Push Down 4 x 12
▫️Dumbbell One Arm Rows 4 x 8
▫️Dumbbell Bent Over Reverse Flies 4 x 12
▫️ Cable One Arm Seated Row 5 x 12 (5 sets just because it’s my fav 🤷🏼♀️)
And yes I’m wearing the same outfit as my picture yesterday. I got dressed to workout & then ended up having to go work yesterday 🤷🏼♀️
HAVE A BEAUTIFUL SUNDAY 💓
How bout some #selflove Saturday!??❤️💕🤷🏻♀️
I want you to take a minute to look at yourself and think...damn, I am freaking KILLING it!👍🏻💋
You need to keep motivating yourself and appreciating the PROGRESS and CHANGES you have already made!!
Whether you are taking the STEPS to eat healthier, maybe you’ve been hitting the gym more, you are MAKING MOVES!!
Keep going, keep reflecting, and keep LOVING yourself!!!💛
There are NO SHORTCUTS!!!
As much as I wish there was a secret🤐🤫, or a faster way to get results, there’s just not. 🤷🏻♀️What you get out of this JOURNEY, is what you put in!!💪🏻
During this PROCESS, keep in mind that you won’t see PROGRESS right away. LEARN to APPRECIATE the improvements you do make! Let it MOTIVATE you to keep going!!
This is a LIFESTYLE, not a destination.💕
These pictures are 6 months apart! Although I have more work to do, I’m learning to love my body and ACCEPT the scary # on the scale!!😬
I’m improving my HEALTH and no longer trying to cheat the system, and leaving the obsession of being skinny in the PAST! Where it will stay forever!❤️
OS BENEFÍCIOS DOS EXERCÍCIOS DE ALONGAMENTO
O alongamento é uma manobra terapêutica utilizada para aumentar a mobilidade articular, promovendo o aumento do comprimento das estruturas que se encontram encurtadas.
Dentre os seus benefícios estão:
1️⃣A prevenção e tratamento de encurtamento muscular;
2️⃣A diminuição da tensão muscular;
3️⃣O aumento da flexibilidade articular, ou seja, aumento da amplitude de movimento;
4️⃣A renovação de colágeno para que as fibras musculares suportem maior estresse.
Em contra partida, o encurtamento muscular por falta de exercícios de alongamento podem provocar:
1️⃣ Aumento do gasto energético;
2️⃣ Desestabilização da postura;
3️⃣ Utilização de fibras musculares compensatórias;
4️⃣ Compressão das fibras nervosas;
5️⃣ Aumenta da incidência de cãibra e dor;
6️⃣ Prejuízo da técnica nas habilidades esportivas.
O ato de alongar após o exercício físico evita que ocorra encurtamento muscular, devido às sucessivas contrações ocorridas pelo treinamento.
Alongar antes do treino pode diminuir o desempenho na realização dos exercícios, além de ocorrer a diminuição da força muscular e aumentar o risco de lesão com cargas elevadas.
Gym Time💦⚡️That post workout feeling is priceless👊🏼Get my E-book for all my fitness & healthy lifestyle tips including anti bloating secrets, proper food combining, tips for clear skin, my favourite recipes & a lot more💥 Link is in my bio😚
Goodmorning ☀ here's a little update on my reverse so far - weight is stable at 55kg
- we are increasing carbs weekly
- I'm eating and I love it
- I'm feeling amazing
- muscles are gowwwwwing
Life is so good!
Top and seamless undies from @alphalete 🐺 so many sales are coming for black Friday! Stay tuned ✨
Buongiorno ☀️ piccolo aggiornamento sulla reverse - peso stabile sui 55kg
- stiamo aumentando i carbo di settimana in settimana
- amo mangiare così tanto
- mi sento piena di energia
- i muscoli stanno crescendoooo
Adoro il percorso che io e @sspugna stiamo facendo!
Top e mutande senza cuciture di @alphalete 🐺 per il black Friday ci saranno un sacco di saldi! Preparatevi ✨
64 337411 hours ago
If you aren’t contracting your quads while you’re doing leg extensions, there is so much you’re missing out on! I always contract/flex my quads for 2 seconds at the top of every rep. That intensifies the workout like crazy, and the pump it gives you is unreal. Save this tip and tag a friend who could use bigger quads!
Post #NPCNationals outfit💃🏻 team dinner last night. You know I had to go with steak, truffle fries and carrot cake🤤
Just finished cardio. Time to hit Nikki Beach with some of my favorites to soak up one more day of sunshine☀️🌴 before heading back to NYC!