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Biceps Workout
Hey Everybody!
Today’s workout is a biceps workout! As I have explained in previous posts, I struggle with golfer’s elbow so I normally don’t do a ton of bicep workouts as they seem to aggravate it the most! Here are some of the exercises that I do in order to keep my biceps toned. I like to use lower weight while doing these, somewhere in between 10-20 pounds.
4 sets of 10 reps
10 Reverse Barbell Curls
10 Barbell Curls
10 Dumbbell Hammer Curls
10 Bicep Cable Curls
Here is a video on how to do each of these exercises. It is sped up just a little bit.
A few tips are: keep your elbows at your sides, don’t bend your wrists, and grip the barbell so it is parallel to your shoulders. As always, listen to your body. If something hurts don’t do it. Always start with the lowest amount of weight and increase from there.
I hope you liked today’s workout. Don’t forget to subscribe below so you don’t miss any of the workouts or meals! Thanks for your support and I will see you again next week.
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Triceps Giant Set
Hey Everybody!
Today’s workout is a triceps giant set! As I have explained in previous posts, a giant set means that you are going straight from exercise to exercise without rest. It includes three or more exercises. You will complete all three moves without taking a break! Benefits of giant sets are: building muscles and endurance, burning fat, and boosting performance.
I use these in my workouts occasionally as I see fit. I do not recommend doing this with all your workouts as it can mess with your metabolism. Today’s workout is all about building your triceps. I like to use a 10-20 pound barbell depending on the day.
4 sets of 10 reps
10 Barbell Skull Crushers
10 Barbell Triceps Pull Over
10 Barbell Close Grip Bench Press
Here is a video on how to do each of these exercises. (It is sped up 1.5X)
As always, listen to your body. If something hurts don’t do it. Always start with the lowest amount of weight and increase from there.
I hope you liked today’s workout. Don’t forget to subscribe below so you don’t miss any of the workouts or meals! Thanks for your support and I will see you again next week.
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No Equipment Travel Workout
Hey Everybody!!
Today’s workout is for anyone that doesn’t have any equipment available for a workout. This workout is especially helpful when traveling. It’s a full body workout so it hits all your muscle groups!
Do 4 sets of the following:
10 Pushups (can be modified)
10 Tricep Dips
10 Jumping Jacks
10 Squats
10 Leg Lowers
10 Bicycle Crunches (each side)
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. I would really appreciate it!
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Heat Up Those Hamstrings
Hey Everybody!!
Today’s workout is all about burning up your hamstrings! I like to do these around 1 time a week. I only like to have one leg day a week, as my legs are how I want them to be. I love this hamstring workout but just a warning, you may be limping around the next day.
Do 4 sets of the following:
10 Straight Leg Barbell Deadlift
10 Barbell Good Morning
10 Kettlebell Single Leg Deadlift (each leg)
10 Exercise Ball Leg Curls
I have included a video below so you can see what each of these looks like.
What other workouts are you looking for? Comment below and maybe your idea will be featured next! If you loved today’s workout please subscribe below. I would really appreciate it!
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Shoulder Giant Set
Hey Everybody!
Today’s workout is a shoulder giant set! So let’s go through a couple definitions to get started, they can be very confusing. A superset just means that you are going straight from exercise to exercise without rest, generally two different exercises back to back! A giant set is just like a superset, except it includes three or more exercises. You will complete all three moves without taking a break! Benefits of supersets and giant sets are: building muscles and endurance, burning fat, and boosting performance.
I use these in my workouts occasionally as I see fit. I do not recommend doing this with all your workouts as it can mess with your metabolism. Today’s workout is all about building your shoulders. I like to use 5-10 pound dumbbells depending on the day.
4 sets of 10 reps
10 Incline Bench Front Raises
10 Seated Lateral Raises
10 Seated Bent-Over Later Raises
Here is a video on how to do each of these exercises.
As always, listen to your body. If something hurts don’t do it. You can get a good workout without using weights, if using weights is too much for you. I do this whenever my shoulder is bothering me and I still can feel it.
I hope you liked today’s workout. Don’t forget to subscribe below so you don’t miss any of the workouts or meals! Thanks for your support and I will see you again next week.
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Great Glute and Hamstring Cable Workout
Hey Everybody!!
Today’s blog is a two in one! I’m sharing one of my favorite gym accessories and a great glute and hamstring workout. To be able to do these exercises you need a cable machine and ankle attachments. I have attached mine below. I haven’t found these at any gym I have been to, so it is usually best to bring your own. I love this workout for when you are tired of doing a million squats. It really helps to isolate the different parts of your glutes.
Do 4 sets of the following:
10 Cable Hip Extensions (each leg)
10 Cable Hip Abduction (each leg)
10 Cable Hip Adduction (each leg)
10 Cable Pull Throughs
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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Challenging Chest Workout
Hey Everybody!!
Today’s workout is all about working out your chest! This workout is with free weights and an adjustable bench, although you could use a yoga ball in place of the bench if one is not available. I like to do these around 1-2 times a week, as it fits in my workout regimen. I love that with this workout you can change it to whatever skill level you are. You could use 2.5 pounds to 150! I like to change it up based on how I am feeling that day.
Do 4 sets of the following:
10 Incline Dumbbell Press
10 Incline Bench Dumbbell Fly
10 Flat Bench Dumbbell Press
10 Barbell Pullover
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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Back Blast Workout
Hey Everybody!!
Today’s workout is all about engaging your back! This workout is strictly on a cable machine. You can still improvise with weights for a few of the movements, cables are ideal though. I like to do these around 1-2 times a week, as it fits in my workout regimen. I love this back workout as cables are my favorite.
Do 4 sets of the following:
10 Straight Arm Pull Down
10 Face Pulls/ Rear Delt Pulls
10 Cable Upright Rows
8 Lat Pulldowns (Widegrip)
10 Lat Pullovers
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. I would really appreciate it!
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Booty Band On The Go
Hey Everybody!
I have a video below of a workout that I do while I am on the go. I love to bring my booty band by Flexliving with me when I am traveling. It is small and takes up almost no room in my bag which is great. They are also a company that is based out of Utah so I love that!
I was never been able to find a band that doesn’t roll up my legs while I was working out, until I used this one! I have also never had this band slide out of place on my legs, which is another huge plus! I like to use the large band for this workout as it helps you to engage your glutes more.
I brought it while I was traveling for two weeks with only a small backpack that had to weigh under 22 pounds! As I have said before staying in shape while traveling is not very hard as long as it is one of your priorities.
This workout is a great one for your glutes as well as your legs!
I do three sets of the following:
Lateral Leg Lifts 10 reps each leg
Donkey kicks 10 reps each leg
Fire hydrants 10 reps each leg
Hip thrusters 20 reps (unless you add weight then do 10 reps)
Squat side lifts 15 reps
Squat jumps 15 reps
Banded adduction 20 reps
You can get the exact band that I use by following the link below! If you use code HAYLEY10, you will also get 10% off!
If you loved today’s post please subscribe below to see my weekly posts!
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Quick HIIT Treadmill Workout
Hey everyone,
Today I am going to show you my favorite Treadmill HIIT workout currently! I know that many of you may not be familiar with HIIT so here is a little bit of a background on it.
What is HIIT? HIIT stands for high intensity interval training. According to Daily Burn, it is a training technique in which you give the absolute maximum amount of your effort through quick periods of exercise, followed by short recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time.
There is an abundance of benefits from doing this type of exercise. They help build lean muscle and retain muscle you already have. They condition your muscles aerobically and anaerobically. They can be done anywhere and at anytime (this one does require a treadmill but not all of them do). They help you to burn more calories even while your body is at rest. They improve athletic endurance and increase your metabolism. They prevent boredom (this is a huge one for me). They use your time wisely because they are generally shorter but burn a large number of calories. They burn more calories and fat than traditional cardio. They are great for helping your heart be healthier.
Because this type of workout is so intense it is very important to take rest days to prevent injuries. You should only be doing this type of workout 2-3 times a week, maximum.
I personally love incorporating HIIT workouts into my week because of all the benefits in which they offer. I am currently training for a marathon and I believe that this type of workout really helps with my endurance.
Today’s workout is pretty simple, all you have to do is get on a treadmill and decide how fast you are wanting to sprint. I usually go for about 8 MPH. You can go faster or slower but I would try running at a slower speed at first and build your way up from there. This HIIT workout we will be sprinting for 20 seconds and then resting for 10 seconds. We will continue this for 10 minutes. After your seconds of sprinting are up you just jump onto the sides of the treadmill for your seconds of rest. Make sure you are using the sides of the treadmill for support as you jump to the sides. I would also try it out before you even turn the treadmill on to make sure that you have the hang of it!
The video below is me doing this work out sped up so you guys can see exactly how to do it if I did not explain it well enough.
If you loved this workout please subscribe to this blog at the bottom of the page! Thanks so much for visiting again!!
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