OKAY GUYS I admit, this is a long one. It was a long day but..
🕑 Added 2021-01-27 01:02:34 +0000 UTC
OKAY GUYS I admit, this is a long one. It was a long day but I energy to burn and I did a 10 step circuit 😵☠️
On this day I did a bicep/triceps AND leg hypertrophy style workout 😤 you know I love throwing together upper and lower body exercises, no rules here ✋🏼
I’ll try to keep it short and sweet 🥰 LETS GET STARTED!!
1️⃣ SINGLE ARM CURL: biceps baby! I do arms every once in a while, as I feel that I get an adequate arm workout in all of my other lifts! But I love adding it to circuits ☺️ keep your feet shoulder length apart and your elbows snug to your sides 👌🏼 I did 10-12 reps each side with 10 pound dumbbells.
2️⃣ BENCH TRICEP DIPS: Oooo do I love the burn from these! You don’t always need weights! This will also put your shoulders and chest to work as well 💪🏼 I did 10-15 reps 🤪
3️⃣ SINGLE LEG BENCH LUNGES: (Bulgarian split squat) let’s get into some lower body now 🍑 y’all have seen me do these 🔥 this works glutes, quads, AND hamstrings! This one will test your balance as well. Make sure that forward knee doesn’t extend past your toes!
I did 10 reps each side with 10 pound dumbbells.
4️⃣ TRICEP ROPE PULLDOWN: I think everyone knows this one, cause it works!! Keep your knees bent slightly 💯 I did 10-15 reps with 20 pounds, or go until failure 😵
5️⃣ “IN AND OUTS” WITH BAND: grab a band of any tension that feels comfortable to you!! Mine was a xxxheavy 😤 pretty straight forward, jump in and out with the band secured just above your knee, and make sure those knees don’t collapse inward! I went to failure (around 15 reps)
STANDING GLUTE PULSES: similar to the previous set, grab a band of comfortable tension, were adding to the glute pump 🤨 jump right into this exercise and you should be feeling it more in the gluteus medius and gluteus minimus 🔥
MAX OUT ON REPS!
6️⃣ SQUAT TO OVERHEAD PRESS: I love this one cause we are working the legs, shoulders, and arms! I’m holding tension on the bicep when I am down in the squat. Play around with your workouts!! If it feels good try it 💪🏼 I did 10-12 reps each side with 15 pound kettlebell.
7️⃣ SEATED TRICEP PRESS: there’s a lot of different ways to do this excercise. This is what feels good to me! Keep your back straight and move only your forearms to lower the dumbell behind your head. Feel free to use your other hand for support!! 🤗 I did 10 reps each side with a 10 pound dumbbell.
PROMISE WE ARE ALMOST DONE!
8️⃣ SINGLE LEG BENCH STEP UPS: I’ve also been seen doing these before 🥺 this one is really gonna test your balance! Keep your elevated foot stable and push through your heels! I did 10 reps each side with a 10 pound dumbbell.
9️⃣ SINGLE LEG KETTLEBELL DEADLIFT: oh baby! These are a tough one for me. The work the glutes, hamstrings, AND core at the same time. It’s a real test of balance 🥵 for some reason holding my stomach helps keep me stable 😂 do your love or hate these?
🔟 BICEP CURL ON CABLE MACHINE: love these to isolate the biceps 💪🏼 keep the handle attachment higher than your head and pull towards you keeping your body stable. I did 10 reps each side with 10 pounds.
AND DONE! I know it was long 😇 I hope you made it to the end..
REPEAT 3 TIMES!! And tell me how it goes 💪🏼
