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Total Body Gym Workout

 
 

Hi Love!

Today's workout is a total body strength workout. Total body workouts are fabulous when you're just getting started with a training routine. Total body workouts allow you to train as little as 3 times per week, still hit each muscle group sufficiently to make progress, and get proper recovery time for each muscle. This lower training frequency makes it easier to stay consistent with your routine in the long term. 

Let's dive into the terminology you need to understand for this workout.

Exercise Terms to Know

Superset: Perform 2 exercises one after the other without rest in between

Example: Below, when it says "Step ups superset with reverse hyperextensions off bench," you would perform 12 steps ups and then 12 reverse hyperextensions immediately after without rest in between them. Once you've completed 12 reps of both exercises in the superset, rest, and then repeat 3 more times for 4 total sets.

The Workout

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Bis and Tris Workout with Dumbbells

 
 

Hi Love!

This is not your average arm workout. This training session puts a fun spin on the classic bicep and tricep exercises we all know and love. Because let’s face it, it’s pretty boring to do the same old standard bicep curls and tricep kickbacks every upper body day. Sometimes you’ve just got to spice it up to stay engaged in your training sessions. 

Why not try something new in the pursuit of sexy sculpted tank top arms? You can find the full workout instructions below.

The Workout

  1. Dumbbell Triple Crush 4x10
  2. Dumbbell 21’s 4x21
  3. Alternating Arm Curls superset with Cross Body Curls 4x10
  4. Alternating Skull Crushers superset with Tricep Press 4x12

Exercise Instructions

Dumbbell Triple Crush

  1. With a neutral grip, hold dumbbells in both hands at your sides.
  2. Curl the weight in hammer curl fashion (with a neutral grip) to chest level.
  3. Press the weights up over your head so that your arms are fully extended above your body.
  4. Keeping...
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Dumbbell Leg Workout

 
 

Hi Love!

It’s officially my favorite day of the week - LEG DAY! 

I absolutely love training legs. I love the look of a woman with a strong, muscular, curvy lower body and I love being able to lift heavy.

Your quads and hamstrings are huge muscle groups so it’s important not to neglect them! I hit lower body 3x per week and really focus on lifting challenging weights for 8-12 reps. This rep range is best for hypertrophy, which basically means that this range is optimal for building muscle size. 

Benefits of Unilateral Movements

This training session contains several unilateral movements. Unilateral movements are those that focus on just one side of your body at a time. Examples include a single arm lateral raise, a concentration curl, and a dumbbell step up. 

There are 2 main benefits to incorporating unilateral movements:

1. Preventing and Treating Muscle Imbalances Between Sides

It’s very common for people to have a stronger and weaker...

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Full Body Strength Workout

 
 

Hi Love!

I am so pumped to share today’s workout with you! This training session is a full body strength workout using just dumbbells. You can do this at home or at the gym. 

I highly recommend total body training to ladies who are just getting started with a weight lifting routine because it allows every muscle on your body to get sufficient training volume in just 3 workouts per week.

When I have clients that are completely new to weight training OR clients who do not currently have a consistent training routine, I usually start them on 3 workouts per week. This is a challenging but also reasonable starting point. This allows them to build consistency, momentum, and confidence. Then once they are fully nailing the routine, we can discuss adding extra workout days if they desire. 

If you’re only able to workout a couple days a week or you’re just getting started with building a new workout routine, I highly recommend starting with total body...

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10 Bodyweight Exercises to Strengthen Your Core

 
 

Hi Love!

No matter who you are and what your training level is, having a strong core is endlessly important. Seriously! Don’t neglect it! Before we dive into some core exercises, let’s chat about the benefits that come from strengthening your core.

The Benefits of Core Training

The primary goal of core training is to strengthen the muscles that stabilize, align, and move the trunk of the body. 

Core training also does the following:

1. Develops neuromuscular control.

A consistent core training routine will help you develop better neuromuscular control. This is a fancy way of saying that you become more coordinated because your central nervous system and your muscles communicate more efficiently with each other, leading to more efficient movement.)

2. Better stability.

Core training is SO important for injury prevention. Your core helps you maintain balance and properly distribute forces during different movement patterns. If you are performing a lift...

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Cable Machine Back Workout

back upper body workouts Nov 21, 2020
 
 

Hi love!

I’m not going to lie, back day has always been one of my faves. As a bikini competitor, I am obsessed with working on my ratios and creating that gorgeous hourglass shape.

Let’s be honest, I was absolutely not born with it. It’s something I continuously build because my natural shape was always… well…. lanky! Anyways, this is good news. If you’re like me and you were built without those coveted feminine curves OR if you just want to make your already bangin’ curves more pronounced, then read on. 

Working your back is step 1 to an hourglass shape! The wider and more sculpted your back is, the smaller your waist looks. 

In this workout, we are going to use just a cable machine to sculpt some beautiful back muscles. We will hit the back from all angles and using several different attachments.

My gym is awesome but there are definitely days during which it is really hard to get a hold of all the equipment I...

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Kettlebell Legs & Glutes Workout

 
 

Hi Love!

Lately, I have been absolutely loving leg day. I've been enjoying pushing HARD and lifting as heavy as I can to really make my quads and hammies pop. 

I'm so excited to bring you this workout because it includes a lot of my all time favorite legs and glutes exercises. This workout is super versatile. You can perform these lifts with dumbbells or a kettlebell and it can be done at the gym or at home. 

Tips for Growing the Legs & Glutes

1. Slow down that negative, girl! 

This goes for all workouts. I see so many gym goers just dropping the weight versus controlling the entire lift. What do I mean by this? Take a squat, for example. You'll see people very quickly lower into the squat.

However, in order to maximize the effectiveness of this lower body lift, they should be feeling the burn on the way down (the negative portion of the lift) just as much as on the way up! Slow down the descent into the squat. You should be decelerating and...

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Total Body Dumbbell Workout

 
 

Total body workouts are a fabulous way to get your weight training done if you are a weight lifting beginner or if you only have a couple days a week to commit to working out. 

I swear by total body workouts for my clients who only have 3 days a week to train because total body training sessions allow them to hit all of their muscle groups with enough sets and recovery time to keep making progress - even with their time constraints! 

This workout is a dumbbell only workout. You only need a single pair of weights. However, if you have multiple sets available to you, I highly recommend going heavier for the lower body movements. Your legs can handle a much greater load and it's important that, to make progress, you are taking your sets close to failure with the weight sizes you have chosen.

I say this in almost every workout post but it's only because it's so important for your success: remember the 2 rep rule! You will know you have picked the...

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Shoulders and Arms Workout with Dumbbells

 
 

Today, we are focusing on building some beautiful sculpted shoulders and tight, toned arms. I'll be honest, shoulder training has always been my favorite. I love hitting them hard and being able to confidently rock a sleeveless top. 

So today we are taking the basics and spicing them up a bit with supersets, as well as single arm and slow negative variations for an added intensity challenge.

Woohoo! Get ready, girl. This one's going to be fun!

 

The Equipment

1-2 pairs of dumbbells should be sufficient for this workout. 

The best way to pick your weights is to apply the 2 rep rule to your lifts. The 2 rep rule states that the weight selected should allow you to complete the whole set with good form and still feel like you have 2 reps left in the tank if you hypothetically HAD to complete 2 more.

If you feel like you could pump out 10 more reps at the end of the set, you should select heavier weights. If you are failing on the last rep of every set or barely...

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Dumbbell Upper Body Workout for Women

 
 

Hey girl! 

If you're in a rut with your upper body training, I have a fab workout for you!

In general, I am a big fan of mastering the basics and focusing on progressive overload to build muscle aka bodybuilding style training - that means sticking to your standard movements and really working to lift heavier weights progressively over time.

However, sometimes I just need to spice up the exercises and try something new! 

This workout includes several compound moves and different variations of your usual, staple upper body moves. 

Remember, THE most important strategy for an effective fitness regimen is finding what you LIKE doing and doing more of that consistently. If you enjoy it, you will adhere to your routine and see the best results. 

The Equipment

All you need for this workout is a single pair of dumbbells. If you have more equipment variety, I do recommend using a heavier pair of weights for the rowing movements, as the back muscles are larger...

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