Helpful post by @syattfitness about workout programming! If you’ve ever wanted to write your own workouts, follow this template and you can’t go wrong.
🍕Bathilda Bagshot pulled me aside at the Yule Ball once and quietly told me the key to a great workout lies less in the actual exercises and sets and reps than most witches and wizards think. Because, most important of all, is doing something you enjoy. Because if you enjoy it, you'll be consistent. And consistency is the key to success.
🦄That said, sweet little Bathilda also explained the 3 major steps of every well designed workout. They are:
☕️Step 1 --> Warm Up: there are a million ways to structure a warm up and the best is dependent on what YOU need most. But, generally, I like to start each warmup with a bit of stretching (calves, hip flexors, glutes, pecs). Then do some activation exercises (glute bridges, wall slides, etc). And finally a few big bang movements (walking spiderman, yoga plex, etc) to "cement" it all together. Warmup should be no longer than 5-15min.
🐼Step 2 --> The Main Move is your main "strength move" of the day and is going to be your heaviest lift. Depending on your goal you can do one or two big lifts on a given day and ideally choose a compound exercise like squats, deadlifts, bench, chin-ups, lunges, etc that recruits a metric f-ton of muscle and builds brute strength.
🎃Step 3 --> Accessory Work is your lighter exercises that aren't as taxing as the main move and largely contribute to muscle growth and definition rather than just pure strength. Basically all exercises work here. Just keep the weights lighter than the main move and focus on feeling the muscles work, not trying to "momentum" the weight up. 3-5 accessory exercises per day is plenty.
🙏❤I know this is vague but it's the best I could do for a short IG post and I really hope it helps. Any questions leave em below💪
Just a little cleaning today. 3x3 muscle clean warm up then every 90 seconds x 8 rounds: 1 perfect power clean. Last set here at 92% • • • AND ... it’s officially spring so bring on the booty shorts 😍🍑 • • • @fleoshorts #girlswholift#liftheavy#trainftw#athlete#powerclean
H a p p y H u m p D a y 🍑
My last pic from my 👰🏻🚿 in Venice 😭 Take me back to the spa plez thanks 🙋🏼♀️ You’ll be happy to hear i made it back to the gym today after a few days off! I originally packed all my gym gear to use whilst I was away but I was having such a great time I really didn’t want to go off to the gym alone 😂 But back to the grind today with a bit of a booty workout and some abs at the end! How did you spend your hump day?!💕
🔥Glute activation with resistance band (various exercises) for about 10mins
🔥Smith machine hipthrusts 8 sets, 10 reps
🔥Smith machine step ups using bench 4 sets, 8-10 reps
🔥Smith machine split lunges using bench 3 sets, 8-10 reps
🔥Wide stance leg press superset with close stance leg press 4 sets, 10-12 reps
🔥Cable machine hamstring curls 3 sets 10-12 reps
🔥Cable machine upright kickbacks superset with cable machine full kick backs 4 sets, 10 reps
🔥Squat on the step into curtesy lunge 4 sets, 20 reps
🔥Step toe taps 4 sets, 40 reps
👙Abs - 30 secs each exercise repeat 3 times👙
🔥Leg abduction into scissor kick
🔥Full leg raise, lowering each leg one at a time
🔥Scissor legs to finish
today more weight and honestly, some serious soreness. i’m tired (quite honestly exhausted), overworked, feeling slow. these last few months, if i am even more honest, i have stood dressed for the gym staring at my keys. asking myself if i really want to go. do i really want to find my weaknesses today? i am motivated by my mediocrity. i’m motivated by my #hviii for myself. my lack of discipline over the years. i’ve hear that at your greatest turning point, you will have the greatest desire to quit. i must be close to some transcendent moment. bottom line: no excuses family. get after your passions. don’t quit when it gets hard. stay focused and keep your head down. no matter the mission. love your faces. shorts: @hviiibrandgoods shoe: @nobullproject supplements: @fnx_fit use code fnxblake15 #crossfit#sempreavanti#strengthandhonor#liftheavy#noexcuses#noquit#nosurrender#clean#ryourogue#rogue#officiumcrossfit#mytribe#positivevibes
I’m feeling myself today.😋☺️ I’m not perfect, & I never will be. I have insecurities I have had them from before I gained weight and I will have them after I lose it again. My shoulders are broad, I am only 5’1” so I’m a shorty. My legs are thick if I am thin or heavier. The bags under my eyes I have struggled with since I was a kid. But I will not let these things dictate how I feel about myself. I have struggled my whole life on and off with weight and my body image. This journey is still on going but It has been about two years since I started hitting the gym. I started at 191 pounds at 5’1” & that is insane to me. I worked for five days a week for a year with a trainer & I had to rehab my knees, my neck & I couldn’t even do a push up without my scalps popping up. And my knees clicking. I was having knee issues and my pinched nerves in my arms when I slept that would wake me up at night. I lost 20 pounds so I am now at 171 pounds but I have lost a lot of inches and gained a shit ton of muscle. From not being able to do a push up to getting an award from good life for my strength and my weight loss was amazing. Last time I lifted with my trainer I was at 350 pounds for my deadlifts. This is something I am so proud of. I have maintained now I have gym friends & my mental health is getting better I know I am going to smash my goals in the next few months. My stomach I am finally confident in & I have muscle tone in my arms. Thankyou so much @meyer_142 for putting up with me for a year of my verbal abuse and taking all my frustrations about myself and pushing me through this. I struggled all year with my eating that year. I was binge eating something I had done since I was young. I am happy to say that is now under control. I am excited so see where I am in another three months. I feel amazing now.
You are all welcome for this....I make lifting look so sexy!!! 💁🏻💁🏻 This could possibly be the reason that no one really speaks to me at the gym?! 😂 Honestly I used to get really embarrassed by my lifting faces but now it can’t be escaped so we are gonna embrace it!!! #thatfacetho#liftingface#sosexy#reallife#imreallyniceipromise
You love fitness.
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LEG DAY!!! Stronger everyday, each week I progress in my endurance & energy. I’m getting so much more form this amazing life-changing program that I would have ever dreamed of!
🔥💀Working my hardest to bring my best. #3 .5weeksout
Cable Rope Straight Arm Pull-downs: 4 x 12-15
I love doing these for high reps to really burn out my lats at the end of a workout. And for those who were asking, this is my go to for targeting my serratus muscles and helping to create that "fish gill" definition a bunch of people noticed in my physique update on my story yesterday.
Every exercise, every set, every rep should serve a purpose towards your end goal and the physique you're working to develop. 👊🏼
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Online|Macros|Physique Transformation Programs|Daily Support via Email & Text
I was listening to one of @garyvee’s podcasts earlier (as I do every morning) and he said “When you become obsessed with the process and not the results, you win.” I was kind of distracted, working on projects but as soon as I heard that, I paused the podcast. That sentence resonated so well with me because I see the truth behind it. I am a very competitive person. I love winning, I won’t lie. I love seeing results and I love that aspect of anything that I do. BUT I love the process more. I like the hustle and I like saying I work my ass off for everything that I have. I am so excited to see where all of my hard work will get me in less than 5 weeks. I may do really well or I may have the judges thinking “what is this girl doing up on stage?” But THAT doesn’t matter. The fact that I’m even doing this is me overcoming YEARS of body dysmorphia. Years of looking at myself in the mirror and picking apart everything that I hated. And I know this all may seem ass backwards to some of y’all, the fact that I want to put myself in a position to be “judged” on my body. But you just have to understand that I see this as something I have FULL control over. I did and am doing this. Everyone keeps saying “how hard this is for me” or “how restricted my life is” or “what I have to do at the gym” but the truth is, this is the most freedom I’ve felt in a long time. I am free of all of the thoughts that used to enter my head of how much I hated my body. I am free of going on diet cleanses, just to turn around the next week & eat fast food everyday. I am free of feeling like I HAVE to drink alcohol. I talked with my good friend Sarah yesterday and she laughed & said “I’m used to seeing you throw back beers, not weights”. And it’s true. I didn’t even realize that this was becoming such a big part of my life but I’m glad it is. And one last thing, I’m free from thinking that I couldn’t wear certain clothes because of how “I’m built” or “what I look like”. Shoutout to @ascendtoaction for the awesome shirt. I absolutely love it and everyone should check out their stuff!! I’m not asking everyone to become a bodybuilder, I’m just saying to go out & love the process of whatever you do!
Yes. Week 3 of a 12 week cut. Progressing quite nicely. Super excited to start a new training program, and adjusted my macros slightly to attack this cut a little more aggressively. I can’t wait to see how my body responds. I actually (for the first time) was brave enough to take “before” photos last night. I always dreaded that, because I’m not confident with my body image. However, I’m glad I did. Because I KNOW I am going to get results, and I can wait to visually see the difference! #bejuststrong#liftheavy#iifym#warriorwednesday#trainlikeawarrior#GCW
“I want to get toned” - We hear this a lot in the fitness industry. Getting “Toned” is the result of decreasing body fat while building muscle, giving the look of a “toned” body. How can you achieve this? Strength training is the fastest & most effective way. DO NOT BE AFRAID TO LIFT HEAVY. Ladies - You will not sprout arms like The Rock over night. So quit holding yourself back out of fear of getting “bulky”. Ready to unleash yourself and discover your true strength? See you tonight or tomorrow for Total Body Strength at CrossTown! 💪🏼🏋🏼♀️🤸🏼♀️
WHAT HAPPENS WHEN WOMEN LIFT WEIGHTS by @aestheticphysiquescoaching
But I don’t want to get bulky and look like a man.
My advice would then be, don’t drive because you will become a NASCAR driver.
The only way a woman would look like a man is if she had surplus of testosterone in her body. The only way that could happen is through supplementation (steroids) or an endocrine disease such as Polycystic Ovary Syndrome. Exercise will elevate a women’s testosterone level but without an endocrine condition, her estrogen-testosterone levels will still favor the estrogen side which would still not make you look like a man.
Also, bodybuilding is a lot of work and discipline. Bodybuilding is a 24 hour job. If you aren’t spending hours in the gym and eating an extremely clean diet I think you’d be OK to lift heavy a couple of times a week.
Here’s what it will do for you:
Fat burning. Muscle needs fuel to grow and be sustained. Simply, more muscle = more fat used for fuel = more fat loss. After lifting weights your metabolism is ramped up for up to 48 hours. Cardio and light weights can’t do that.
Curves. Muscles give you curves and who doesn’t like a woman with curves? Cardio will give you that marathon shape because the weight you use during running is both fat and muscle. Heavy weight lifting will give you those desired curves.
Take up less space. Muscle does weigh more than fat. However the amount of space 1 lb of muscle takes up is considerably less than 1 lb of fat. It’s the same as the space needed for a 16 lb bowling ball vs 16 lbs of feathers.