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Cable Triceps & Biceps
Hey Everyone!
Today, I’m sharing one of my arm workouts with you!! I do these workouts about once a week. You want to strengthen both your biceps and triceps to keep them even. You don’t want one to be a lot stronger than the other or it can cause mobility issues. You don’t have to work them on the same day, just make sure that you are focusing on both and not just one. I like to use the 20 to 25 pound weight on the cable machine for this workout.
I do three sets of the following:
Close Grip Cable Tricep Pushdowns 10 Reps
Cable Tricep Pushdown 21’s 21 Reps (7 focused on the top, 7 focused on the bottom, and 7 full movement)
Cable Bicep Curl 21’s 21 Reps (7 focused on the top, 7 focused on the bottom, and 7 full movement)
Here is a video of me doing these exercises so that you can see what they are if you are unfamiliar with them! When you do these exercises keep your movements slow and controlled. You will see results faster if you do this.
I hope you loved today’s workout! Let me know what you think in the comments below. If you want to see more workouts like this please subscribe below for weekly emails. Thank you so much for checking out today’s post.
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Cable Chest Workout
Hey Everyone!
Today, I’m sharing one of my favorite chest workouts with you!! I usually do this workout about once a week on chest day. I really felt a difference when I started to incorporate this workout into my chest day. I feel so much stronger with this workout. I like to use the 2.5 to 7.5 pound weight on the cable machine for this workout for each arm. Try to keep your arms slightly bent so you don’t hyperextend. Focus on flexing your chest with each movement, really feel it.
I do three sets of the following:
Standing Cable Crossover Press / Flyes 10 Reps
Standing Decline Cable Press 10 Reps
Single Arm Low Cable Crossover 10 Reps (Each Arm)
Here is a video of me doing these exercises so that you can see what they are if you are unfamiliar with them! I have sped up this video a little bit so when you do it keep your movements slow and controlled. You will see results faster if you do this.
I hope you loved today’s workout! Let me know what you think in the comments below. If you want to see more workouts like this please subscribe below for weekly emails. Thank you so much for checking out today’s post.
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LLS Resilience Challenge
Hi Everybody! Today I am sharing a fun challenge that you could join me in doing. It is the LLS Team in Training Resilience Challenge!
What is the challenge? It is a 30-day movement & fundraising challenge dedicated to supporting The Leukemia & Lymphoma Society’s (LLS) mission to cure leukemia, lymphoma, Hodgkin’s disease and myeloma, and improve the quality of life of patients and their families.During the month of September, Blood Cancer Awareness Month, we challenge each participant to complete 50 miles in whichever way they prefer (running, walking, cycling, etc.) and aim to raise $500 towards our mission. Registration is free, and there is no fundraising commitment but we know the most resilient participants will crush the fundraising challenge. You can even earn prizes depending on how much money you raise. I have personally committed to running the full 50 miles and I’m already 5 miles in as of this morning.
So why am I doing this challenge? I actually have multiple reasons. First, I have been trying to get more cardio in each week and this can help to motivate me even on the hard days. Second, I volunteer for LLS and have been for over six years. They have been struggling to get donations during this time due to COVID. I want to help to remind people (if they are not struggling as well). Third, I have two family members and multiple friends that have had blood cancers. LLS has a mission to find a cure! I would love to raise $500 for them!
If you want to join the challenge, here is the link:
https://www.teamintraining.org/resilience-challenge
If you are interested in donating to LLS, here is the link:
https://fundraisers.hakuapp.com/hayley-sweeney
Thank you for checking out my blog today! Please subscribe below if you love my content.
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Hamstrings & Booty Workout
Hey Everyone!
Today, I’ve got a great hamstrings and booty workout!! I like to periodically add these into my leg day routine. I can really feel this workout in my hamstrings while doing it and for a few days after as well. So make sure to roll out if you do it! I like to use a 20-30 pound barbell for this workout but you can use whatever is comfortable for you.
I do three sets of the following:
Straight Leg Deadlifts 10 Reps
Good Mornings 10 Reps
Barbell Sumo Squats 10 Reps
Here is a video of me doing these exercises so that you can see what they are if you are unfamiliar with them! I have sped up this video quite a bit so when you do it keep your movements slow and controlled. You will see results faster if you do this.
I hope you loved today’s workout! Let me know what you think in the comments below. If you want to see more workouts like this please subscribe below for weekly emails. Thank you so much for checking out today’s post.
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Super Shoulders Workout
Hey Everyone!
Today, I’ve got a super shoulder workout to tone up those shoulders!! I do these workouts about once a week. I can really see a difference in how toned my shoulders are after doing these. I like to use 5 pound dumbbells for this workout but you can use whatever is comfortable for you. I also make sure to stretch my shoulders out really well after I work them out. I have a lot of aching in my shoulders (from past injuries) after working out if I don’t stretch.
I do three sets of the following:
Dumbbell Lateral Raise 10 Reps
Dumbell External Rotations 10 Reps
Scarecrow Rotator Cuff Rotation With Outward Press 10 Reps
Shoulder Stretches:
Lying Shoulder Floor Slides 10 Reps
Lying Shoulder Bows 10 Reps
Here is a video of me doing these exercises so that you can see what they are if you are unfamiliar with them! I have sped up this video quite a bit so when you do it keep your movements slow and controlled. You will see results faster if you do this.
I hope you loved today’s workout! Let me know what you think in the comments below. If you want to see more workouts like this please subscribe below for weekly emails. Thank you so much for checking out today’s post.
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At Home Abs
Hey Everyone!
Today I’ve got an at home ab workout just in time for summer!! These are some of my favorite ab exercises that I love to use frequently. I recommend doing abs about two or three times a week. Any more than that can make it so your abs don’t have time to recover in between. I’ve found that doing it this way helps to build your abs faster.
I do three sets of the following:
Butterfly Sit-ups 10 Reps
30 Second Plank
Side Plank Hip Dips 10 Reps (Each Side)
Heel Touchers 10 Reps (Each Heel)
Here is a video of me doing these exercises so that you can see what they are if you are unfamiliar with them! I have sped up this video quite a bit so when you do it keep your movements slow and controlled. You will see results faster if you do this.
I hope you loved today’s workout! Let me know what you think in the comments below. If you want to see more workouts like this please subscribe below for weekly emails. Thank you so much for checking out today’s post.
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Amazing Ankle Weight Workout
Hey Everybody!
I thought that because not all gyms are open yet, I could share a workout you can still do anywhere! It’s a workout to strengthen and tone your legs and booty with ankle weights. You can even do it without ankle weights if you don’t have them. You can just put on the heaviest shoes that you own and it should have the same effect!
I do three sets of the following for each leg:
Leg Lifts 10 Reps
Rainbows 10 Reps
Hamstring Curls 10 Reps
Kickbacks 10 Reps
Donkey kicks 10 Reps
Lateral Leg Raise 10 Reps
Here is a video of me doing these exercises so that you can see what they are if you are unfamiliar with them! I have sped up this video quite a bit so when you do it keep your movements slow and controlled. You will see results faster if you do this.
I hope that you enjoyed today’s workout! Thank you so much for checking it out. Please let me know what you think in the comments below! Subscribe if you loved it!
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Strong Shoulders
Hey Everybody!!
Today’s workout is all about working out your shoulders! This workout is with free weights and a cable machine. You can always alter my workout if you only want to use the cable machine or only free weights. You just do the same movements. I like to switch it up so that I don’t get bored. I like to do these around 1-2 times a week, as it fits in my workout regimen. I also change the amount of weight I am lifting, based on how I am feeling that day. Most of these I use 5-10 pounds, except shoulder press I do 20-30 pounds. Remember to always listen to your body, which will decrease your risk of injury.
Do 4 sets of the following:
10 Cable Front Raise
10 Standing Dumbbell Lateral Raise (you can do this with cable’s as well, one arm at a time)
10 Dumbbell Shoulder Press
I have included a video below so you can see what each of these looks like.
If you loved today’s workout please subscribe below and leave a comment. I love hearing what all of you have to say. I would really appreciate it!
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Daily Cardio
Hi Everyone!
Today’s workout post is going to be a little bit different. I usually post a video of a workout for a muscle group but today I am going to educate you on the benefits of doing cardio and the different things you can do for it.
So first I am going to focus on the benefits of doing cardio. It really helps to burn calories and fat for weight loss. It can boost your endorphins, which will make you feel happier throughout your day. It makes your heart stronger so it doesn’t have to work as hard day to day. It can help you sleep better at night. It can help to increase your lung capacity. I have noticed this in my personal experience. As I started to incorporate some cardio into my daily routine, I noticed that I didn’t have to use my inhaler as much. (I have exercise induced asthma).
Now I am going to share some of my favorite types of cardio. They are: running inside or outside, walking inside or outside, using the Stairmaster, running or walking on the elliptical, snowboarding, swimming, and dancing. I really aim to do at least 10-15 minutes of cardio each day. Cardio can really be anything that gets your heart rate up. Get creative!
Thanks for reading today. Subscribe below if you loved today’s post!
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How to do a Proper Squat
Hi Everyone! Today I am talking about how to do a proper squat. Again, I am not a personal trainer. I have, however, learned a lot about squats from my trainer and through doing them for years. I am hoping to pass that knowledge onto you!
Why should you learn how to do a proper squat? Doing squats incorrectly can lead to injuries. You can put extra stress on your ligaments and tendons. You won’t get as good of a workout as well. There are also many benefits to doing a squat properly. They can improve knee stability. They help you to perform daily activities more easily. You don’t need any equipment to do them. They help you to be able to lift heavy items correctly. They are working out multiple muscles at the same time, making your time better used during your workout.
So how do you do a proper squat?
- Start by placing your feet shoulder width apart. Your feet can be parallel or slightly pointed outwards.
- Make sure you are “sitting back” so that you aren’t just bending your knees. You can practice with a chair to start. This feels pretty uncomfortable when you start, but you really want to make sure your knees are not going past your toes. Also make sure that your knees are not pushing in when you go down.
- Don’t hunch your back. You want to make sure your back is as straight as possible.
- You don’t want your heels to leave the ground ever. The thing that I have found to help me most with this is squatting with only socks on, especially when you start piling on the weight. You can also find shoes that are good for squatting if that grosses you out.
- When you get the first steps down, make sure you are going down low enough. Your knees should bend about 90 degrees and your thighs should be parallel to the floor. When you are more advanced you can go even lower.
- Practice, practice, practice. The best thing you can do to get better at squatting is practicing. I can tell you that it took me a while to get the best form for me. Once you get better, you can start adding weight! There are also several variations of squats but once you get a simple squat down you can move on to those!
Here is a video of me doing a couple barbell squats.
Thanks for taking the time to check out my post today. I hope that it helps you in your fitness journey. Let me know in the comments below what you would like to hear about next.
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