Want to get a hot body by summer? GOOD cause I am going to show you how. This is week 1 of 3 of the workouts I have been doing in the last 5 weeks. The new tips I’ve learned has been helping me shed fat while adding muscle on my body.
It’s amazing what happens when you INTENTIONALLY work your muscles. I’ve had people tell me that they haven’t seen anyone do a rep slower than me. Haha. I tell them that I am trying to concentrate and isolate the muscle I am trying to work and that takes concentration and intention.
We don’t want to be swinging weights around, rather we want to move slow and controlled to ensure we not only working the muscle properly so that we do more during our workout, but also to ensure that we aren’t going to be injuring ourselves.
My body has NEVER felt better and in a few weeks, I am hopeful that I’ll be able to say that my body has never LOOKED better.
|DAY 1 - Hams and Glutes|
|A1||Lying Leg Curl||3012||8||5||15|
|B1||45* Hip Ext||1012||10||4||15|
|B2||Seated Leg Curl||2211||10||4||15|
|B3||Leg Press Hips||3110||12-15||4||60|
|DAY 2 - Upper Body|
|A1||Rope Straight Arm Lat Pull Over||3112||12||5||45|
|B1||Neutral Grip Seated Low Row||3112||12||5||45|
|C1||Neutral Grip Lat Pull Downs||3012||10-12||4||15|
|C2||Rope Face Pulls||2112||12||4||60|
|D1||Rear Delts on Reverse Pec Dec||3111||10||5||15|
|D2||Standing DB Lateral Raises||2111||10||5||60|
|DAY 3 - Quads and Glutes|
|A1||Quad Dom Squat with Wedge||3210||8-10||5||60|
|B1||Bridge with Band||2014||12||4||15|
|C1||Walking Lunges||2110||12 per leg||4||15|
|C3||Body Weight Squats||3110||15||4||60|
|DAY 4 - Half Body|
|A1||Single Arm Seated Row||3112||10||5||15|
|A2||Step Ups||3111||12 per leg||5||60|
|B1||Cable Cross Lateral Raises||3011||12||6||15|
|B2||Triceps Rope Press Down||2111||12||6||15|
|B3||Reverse Crunch on Incline Bench||2111||12||6||60|
|*2 Days Off|
Here are some workout tips! I plan to do videos for these workouts so stay tuned 🙂
Glute Bridge — Here want to keep our shoulders on the bench or apparatus if you have it available, feet wide and hips up. When you get to the top of the bridge, think about squeezing the glutes to bring hips higher. This will cause a pelvic tilt as you pinch the glutes in and squeeze them together. You should not be using your hips. *If you feel it in the back, think GLUTES — PINCH — SQUEEZE
45* Back Extension (glute focus) — You should NOT feel this in your back. Instead pinch the glutes at the bottom of the movement and use your glutes to come up to the start position. This takes a while to get used to. Think about squeezing the butt cheeks together to cause that pelvis to tilt using your glutes ONLY. Just come up as high as your body allows you to without using your back.
Leg Press (hip focus) — Here we keep high and wide to put the focus on your hamstrings and glutes. When you push up, think of wiping gum off the bottom of your shoe to engage the glues and hamstrings without moving your feet. Another way to think about this is hamstrings to floor.
Leg Curl — We want to isolate the hamstring as much as possible here. To do so we want to keep our hips on the pad, abs braced, and don’t think about brining your heel to your butt, rather think about bringing your calf to your butt. Imagine your hamstring bringing the pad up instead of swinging it up. HOLD FOR 2 SECONDS at the top – this is where the magic happens.
All Back Exercises (Rows & Pulldowns) — The trick to getting the back muscles to really work hard (especially our lats ladies) is to retract our scapula at the beginning of the movement. Right now from where you are sitting, reach your arms in the air. Now retract your scapula by squeezing the shoulder blades together. This is what you start every back exercises with; squeezing the shoulder blades together.
Using a Band — Using a band is a great edition to get secondary muscles to work with our target muscles. If you don’t have a band just do the movement without. When you use the band think about pushing the legs towards the wall and into the band. This will help shape those glutes.
Using a Wedge — We are using the wedge to get more quadriceps recruitment by allowing our knees to come forward.
Let me know if you have any questions below.
Good luck 😉
These workouts are curtesy of my trainer, Meghan at MI40 Gym in Tampa – Go ahead and follow her on: Instagram:
If you want to see some of the exercise pictures go to the workout: