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For those who workout from home or prefer to find an area in the gym to do your thing, this workout is perfect for you! All you need is a bit of space, a bench, a set of Dumbbells and a Booty Band🔥
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1️⃣10x DB Banded Thrust Flyes / 20x DB Banded Thrust Flye Pulses
2️⃣15x DB Banded RDLS (wide stance)
3️⃣10/10/10x Banded Seated Abductors (forward, upright, back)
4️⃣15x DB Banded Squats
5️⃣8x DB Banded Jump Squats/ 8x Banded Jump Squats
6️⃣10x Banded Kick Backs/Out
7️⃣10x Banded Reverse Hyperextensions
8️⃣30 seconds DB Banded Wall Sit (drive your knees out🔥)
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3-4 Rounds!
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ENJOY🙊❤️
SHRED TIGHTEN AND TONE CHALLENGE DAY 1💃🏽
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TO MY DAY 1 BABES LETS GET IT✨
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I am soooo ready for this💪🏼
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So our Challenge reached capacity #yay and I know some babes were upset they missed out! Should we bring out workout ebooks for this Challenge?😏
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Stay tuned I’ll let you know if we doooo❤️
LEGSSS🔥
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This is a MUST TRY!
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1️⃣BANDED BARBELL HIP THRUSTS- so 20, 15, 12, 10. I worked my way up in weight and down in reps!
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1️⃣BARBELL SQUATS-I haven’t squatted properly in so long! Felt good! Nothing too heavy, slow and controlled 8-12 reps!
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1️⃣DUMBBELL WALKING LUNGES (I like big steps on a bit of an angle to hit my glutes🍑) 16 reps!
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2️⃣DUMBBELL SPLIT SQUAT PULSES (these burneddd superset with lunges-really drive through your heel) 12 reps E/L!
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FINISHER
1️⃣25 BANDED LATERAL WALLS E/W
2️⃣50x BANDED HIP THRUSTS (This finisher got me so good😭)
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Everything 3-4 Sets!
TRAINING HARD VS TRAINING FOR A SPECIFIC GOAL🔑
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I preach this a lot, but I have so many girls come to me who don’t know exactly what they want to achieve. I cannot stress enough how important it is to set a goal. It can be a strength goal, a body goal or a overall well-being goal. BUT your training and nutrition must align with your goal!
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Me on the Left: 22
It was a few weeks out from my first ever WBFF show!
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I had been training hard for about 2 years!
I was strong! I lifted heavy, could do multiple pull ups and did a lot of functional style training. I was extremely dominant in my traps and quads!
After winning my first show I knew I needed to start training towards a specific body goal to achieve what I wanted! I wanted bigger glutes, smaller waist and less traps!
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Me on the Right: 25
It was a few weeks out from my fourth WBFF show!
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My training changed A LOT! I began to incorporate a lot more band work, isolation work and A LOT more 🍑 work!
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I stayed away from as much functional style training and put a massive emphasis on not using my quads and traps whilst training. I am much happier with my proportions today, as they match my goal: a bikini body!
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Don’t get me wrong there is always room for improvement but sometimes training hard isn’t always the answer, we need to train smart🤓
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My journey has been a long one and I have learnt SO much about myself along the way, remember it takes time to figure out exactly what will work for you. Patience and a vision is key 🔑
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Have you been training towards your goal?
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