Happy Wednesday 🐪⠀
Let’s crush some legs today!!! 🍑⠀
■ Bulgarian split squat 4x10⠀
■ curtsy lunges 4x10⠀
■ Leg extension 4x12⠀
■ goblet squat 4x12⠀
■ double plate goblet squat 4x10⠀
■ front squat 4x8⠀
■ hip thrust 4x12 ⠀
■ Single leg hip thrust 4x10⠀
Save and let me know what you think¿ ☝🏼⠀
What you all working today
Tri this tri-set out on your next leg and booty day for an amazing challenge and burn! 🔥 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
After 3 sets, this legit had my quads and booty all shakey shakey! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔸12 lunges each leg
🔹16 Bosu squat jumps
🔸16 American KB swings ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Tag a friend you wanna tri this challenge with!👇🏻
“How many calories should I be burning while working out”
“Should I buy a fitness heart rate tracker”
“What’s a killer *insert body part* workout”
Let me stop you right there🤚🏻
When you are lifting weights, the goal should never be burning more calories (even though it does happen).
I see lots of posts online and get a few questions from time to time asking for a “killer” workout. “Killer” for what..
Any workout composed with a majority of compound lifts, higher volume, minimal rest periods will probably ~feel~ KILLER and burn a lot more cals but does that mean it was effective We’re looking to actually make progress right
Looking for a different killer workout each time you head into the gym and judging your workouts based on “feel” is rarely what is going to get you the results you want.
Yes, from time to time a “killer” workout and burning a tooon of cals may feel amaZING (or like death, depends on you ahah). And no matter what you should always be pushing yourself in your training - but if a workout does not leave you limping out of the gym, it also does not mean it wasn’t effective.
👉🏻Are you getting stronger
👉🏻Did you get an extra rep compared to last week
👉🏻Has your form improved
THESE are the kinds of variables you should be tracking!
Taking a snapshot of your apple watch with 800 calories burned after a workout looks cool, but it is also rarely an indicator of an effective resistance training workout (assuming your goal is to build strength and gains anyways 🤷🏼♀️).
If you’re realllyy looking to just burn calories, cardio would be more effective.
If you’re looking to get that “toned” look, improve body composition, build muslce/strength and see impressive results in the gym - do resistance training with emphasis on on progression overtime while aligning your diet to fit with your goals rather than relying on calories burned💪🏻💯
✖️ If your body goals are based on someone else’s body, you’re always going to lose ✖️
I’ve fallen prey to this countless times in the past; “she’s perfect, I want her body - I want to look like her” 👀
You can do everything “right”; eat well, train efficiently, sleep, etc. but the reality is, we are ALL uniquely different; we can never really “look like her” but THAT👏🏼IS👏🏼BEAUTIFUL👏🏼
Our bodies respond to all of these factors differently and there’s no way to replicate someone’s body due to our genetics/bone structure/height etc. NOR SHOULD YOU WANT TO 🙅🏻♀️
Because my love, you are uniquely you 😘 beautiful in your own skin, beautiful just the way you are❤️
And if you do eat right and train hard, only until you can love yourself FULLY for who you are, can you truly be happy or satisfied 🥰
You might not feel good about yourself when you look in the mirror, and that’s okay 💖
But it’s not because of how you look that you’re unhappy — it’s because you haven’t yet been able to accept how uniquely beautiful you are to be you; to be alive; to be serving all the wonderful people around you the way that you do daily 🙏🌸🌈
Please don’t forget that. Please don’t let society’s warped standards of “beauty” sway your vision. You are you; you are beautiful; you are enough ❤️
Every positive change in your life begins with a clear, unequivocal decision that you are either going to do something, or stop doing something.
Start the change. 🤟