Ayyy back with another home gym workout for you guys! ๐๐ผ thi..
🕑 Added 2021-01-17 06:28:25 +0000 UTC
Ayyy back with another home gym workout for you guys! ๐๐ผ this is an easy quick circuit workout you can do with minimal equipment!! We love it ๐
I was doing upper body AND lower body in this workout. Who says you canโt do both ๐คจ
HERE WE GO โฌ๏ธ
1๏ธโฃ BENT OVER REAR DELT FLY: targeting the rear delts. Still keep that core tight and keep your back from arching! ๐ฅบ Iโm using 10 pound dumbbells, 10-12 reps each side!
2๏ธโฃ DUMBELL LATERAL SHOULDER RAISE: this exercise targets the medial deltoid. Start with your hand at your side, keep your core strong and and try not to swing too much but do a controlled movement! 10-12 reps each side ๐ช๐ผ
3๏ธโฃ HIGH CABLE FACE PULL: this is going to work your shoulder AND back ๐ pull the cable towards your face and keep your back straight. You can even pause for second when you pull in, increasing the time under tension โ๐ผmy weight is set at 37 pounds for 10 reps!
4๏ธโฃ KETTLEBELL UPRIGHT ROW: another one for the shoulders ๐ I like to do this exercise one hand at a time instead of using both hands to hold one kettlebell. I feel that I can control the movement better. What do you think?? Iโm using a 15 pound kettlebell for 10-15 reps each side
5๏ธโฃ CABLE PULL THROUGH: another one for the glutes! We canโt get enough of those ๐ค it also works your lower back and hamstrings! Good variation to a deadlift or hip thrust if you struggle with those. Your stance should be wider than shoulder width and keep your feet stable! TRY IT!! My weight is set at 37 pounds, 10-15 reps!
6๏ธโฃ KETTLEBELL DEADLIFTS: I LOVE this exercise! This will strengthen the posterior chain (lats, erectors, glutes, hamstrings, calves, and core) I mostly feel it in my hamstrings so I like doing this exercise to isolate them. It will test your balance and improve your posture! Keep that back STRAIGHT! I donโt wanna see any arching ๐คจ
Iโm using a 35 pound kettlebell for 10-15 reps
7๏ธโฃ PULSING SUMO SQUATS: another one for that booty ๐ I am using the treadmills here to give me height and provide a deeper squat. Pulse up and down to increase your time under tension. This one is all about hypertrophy training (aimed to increase muscle size and growth) I grabbed a 45 pound dumbbell for this and maxed out on reps!!
8๏ธโฃ FRONT LATERAL RAISE: last but not least another one for the delts. Try not to swing during this movement and keep it smooth and controlled.
ALMOST DONE!! ๐ฅต
9๏ธโฃ CABLE KICKBACKS: youโve seen me do these before, what can I say I love them and they work!! This is for the glutes ๐ your buttocks is made of three muscles
* Gluteal Maximus
* Gluteal Medius
* Gluteal Minimus
And this works them all! ๐ itโs a great isolation exercise and you will surely feel it the next day! I recommend purchasing ankle straps to make it easier to execute. My weight is set at 20 pounds, 10 reps each side!
DID YOU LOVE IT? DID YOU SURVIVE ๐คช
Repeat this circuit 4 times and tell me your not sore!! I wonโt believe you ๐ enjoy hunnies
