Back & Glutes
Back:
-cable straight arm push downs with straight bar
-wide grip lat pull downs
-alternating single arm dumbbell rows
-barbell deadlifts
-superset with bent over dumbbell rows
Glutes:
-cable kickbacks
-smith machine bulgarian split squats
-superset with pop squats (see explanation)
-15min stair master
Pop Squat Explanation: a pop squat is similar to a jump squat. Begin standing with feet shoulder width apart. Jump or “pop” your feet out to a squat position – sitting deep down into the squat. Jump feet back to starting position and repeat.
TIP OF THE DAY: Do you ever struggle with the balance between wanting a fit physique and wanting to keep a feminine look. Welcome to my world 😉 If you feel like you’re alone on that struggle after seeing magazine covers, Instagram pictures, and/or bloggers with fit chick pics everywhere, please know even those ladies balance this juggling act! It’s no easy feat gaining lean muscle mass – no you certain will not gain muscle working with that 5-10lb dumbbell. The top reasons I love having muscle on my frame is because 1) it helps keep me lean as muscle cells are calorie burners themselves 2) it gives me a goal/something to work towards, allowing me to build & shape my body however I want and 3) when I look in the mirror and see my fit self, I look at those muscles as progress and have being built by every workout! It’s not to say that achieving a “skinny” look does not take hard work, but being shapely has provided me with greater feelings of accomplishment than being simply lean ever did! No one can tell you what the balance should be – find exactly what look you desire!
my teenage years, I used to stand in front of the mirror looking at my
body and thinking about my thighs being too big, my abs not being
defined enough, my arms looking too skinny, etc. I worked out because I
hated these “problem areas.” However, today, I work out and take care of
my body not because I hate it, but because I love it. It’s takes time
to get to a place of self love and self respect; when you learn to love
your body, healthy living becomes that much easier.
I just found your blog and I am seriously loving it. I am going to referring to it constantly for new workouts and recipes. I workout but never know what to do when lifting. It'll be so nice to learn new things from you!
Jessica*
So, I am going to comment on your post again to let you know that I did this workout that you posted. OH MY GOSH.. I can hardly walk! Thanks for posting this and helping me to my goal of being as fit as you! 🙂
Jess*
Hi Jessica,
I am so happy 😉 Sorry about the pain!
XO
How many reps and sets do you do for each
I actually have this question for all of the exercises you post. I know you put a 3-4 in front of each exercise normally but exclude the reps. How many sets and reps are you usually doing?
I do that for a particular reason – if you check out my youtube channel (FitnessBarbieALRI) I have a video blog on reps/sets that should answer all your questions!
XO