Legs:
-10 min cardio (warm up)
-Leg press (switch up stance)
-Walking dumbbell diagonal lunges
-Superset with body weight lunges
-Lying leg curls
-Leg extensions
-Bulgarian split squats
Glutes:
4 movement glute circuit consisting of 2 isolating movements and 2 plyometric movements with beginner and advanced variations
Dollar a Day Training: This workout is all about booty building! Today’s dollar a day download includes the booty building glute circuit as well as my favorite tips on how to target the glutes in compound movements (ie: leg press stance, lunge training style, and how to best engage the glutes in the split squats). Also, specified reps, sets, and weights.
buy
I think my signature quote has become “curves made of muscle.” Why? Because I was a skinny minnie my entire life, until I decided to make a change and use weight lifting as a way to build and sculpt my body.
TIP OF THE DAY: Build a booty with a beat 😉 It may sound a bit outlandish, but I accredit a lot of my great workouts to the workout tunes I have on my playlist. I know, crazy right? I’m a girl about a fast beat and some bass – it pumps me up and gets me hyped up about my workout. I lift heavier, push out extra reps and have added energy when I’m jamming out to my favorite songs. Rihanna is one of my favorite artists to workout to! For more, here is an older post with one of my lifting playlists!
I recently found you on Instagram and have spent most of the day going through your blog. I have a fitness question. About 1.5 years ago I was 50lbs heavier than I am today I lost all of my weight by eating clean and running. My problem is that I think I basically ruined my metabolism… I was running anywhere from 6 to 10 miles a day, 6 days a week… I was burning way more calories than I was eating. Now, I still run at least 3 days a week but I'm just so burnt out on running. And I know how bad it is to put my body through so much cardio, but I'm not sure where to start. I have a home gym and a bunch of other equipment at home but I never know how many reps or sets to do. Honestly, I hardly even know of any type of workout to do. I also get really discouraged when I see the amount of calories I burn lifting compared to cardio. I guess all I'm really asking is for advise on where to start. I've ruined my metabolism by burning too much and not eating enough but I'm too afraid to try something new because I'm scared of gaining weight.
Thanks 🙂
Hi there – it's totally time to start something new and building back your metabolism. Two key points 1) meal plan – I suggest 5 small meals per day, spaced around 3ish (give or take depending on schedule) hours apart. Protein high and begin with carbs where they are and slowly increase per week. If you want an example of my meal plan like this, you can download them weekly! Always feel free to adjust macros! 2) weight training & HIIT cardio. You may want to try circuits to incorporate both weight training & cardio to get the muscle building benefits and high heart rate to burn cals. Also try interval style cardio (I have lotssss of these workouts under "workouts" on my blog – if you need more help, such as sets, reps, and training tips, I provide those on my $1 daily downloads). YOU CAN DO THIS – be patients and know it will take time!
Hope this helped
XO