Side Note About the Free Workouts
The workouts that I post are ones that I do during my gym time. Some reminders: I've been working out with heavy weights & more volume...
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Smith Machine Fun
This entire workout can be done using a Smith machine, so if you're lucky enough to grab one...settle in & have fun! Bent Over Row 4x12...
Always the Legs
Warmup 5min walk B-Stance Deadlift 4x12/leg Heel Elevated Goblet Squats 4x15 BW Static Lunges (Front foot elevated on weight plate)...
Legggggsss
Walk 5mins BW Squats 20reps Squats 4x15 *Single leg deadlift 3x12/leg Kettlebell swings 4x20 Sumo squats KB 5x15 Smith machine static...
I Hate My Hammies😭
walk 5mins at Ino line Deadlifts 6x10 DB Deficit Reverse Lunges 4x8/leg Kneeling Leg Curl 4x12/leg Cable kickback 4x15/leg Cable Ab...
Just Try To Understand...
You have to meet people where they're at in their lives. My rule as a coach has always tried to follow that guideline. Am I always...
Back It Up. Baaaaaack It Up
Warmup 5mins walk Pull down 4x15 Seated row 5x10 DB Back extension 4x20 DB Alternating bicep curl 3x12/arm Upright rows BB 3x12 DB Bent...
It’s All About the Quads
Walk 5mins Leg Extensions 4x20 1a. DB High Box Step-Ups 5x10 1b. DB Goblet Squats 5x12/leg DB Deficit reverse lunges 4x12/leg Box jumps ...
When You Have Sh*t To Do
Bench Press 4x10 One Armed Bent Over Row 3x10/arm Kettlebell Swing 4x15 BB Bent Over Row 3x10 DB Deadlift 4x20 This one shouldn't take...
My Way or the Highway
Are you working with a trainer that claims their method is THE way to lose weight? Do you scroll through several Instagram fitness...
Heading Into The Weekend Like...
Warm-Up: Walk 5mins 2 rounds: Banded Squats 50 Banded Standing Leg Abductions: 25/side Shoulder Elevated Banded Hip Thrust & Abduction 25...
The One I Forgot
Warm-up: Walk 5mins Side Lying Abduction: 25/side Curtsy Lunges 20/side Step-Ups 15/side Squats 4x15 DB Bulgarian Squats 4x15/leg...
Short, Fast…to the point
Warm-Up: Stairmaster 5mins 100 lunges (50/leg) 3x15 Seated Row 4x12 Hip Thrust 3x12 Shoulder Press 4x15 Deadlift 50 Glute Bridges 50...
A Little Bit of This, A Little Bit of That
Warm-up: Walk 5mins at incline BW* Cossack Squats 25/side Standing Leg Abduction 25/side LW* DB Bent Over Row 3x15 Face Rope Pulls 4x12...
Chasing That Good Sore
Warm-Up: Walk 10mins at incline 3 rounds: Banded Lateral Walk x25/side Banded Squats x50 Reverse Lunge x25/leg Superset: Heel Elevated...
A Little Bit of Everything
Warm-up 5mins walking Shoulder Press 3x15 Lateral Raises 3x10/side, 1xFailure Alternating Bicep Curl 3x15/arm Bench dips 3x10 EZ Bar...
Every Day Should Be Leg Day
Warm-up: Banded BW Squats 50reps Front/Side/Reverse Lunges 10/leg (1 rep consists of the 3 full moves) Banded Squat Lateral Walk 20/side...
"Back" at it after a couple rest days
Standing Lat Pulldown 5x12 Bent Over Rows 4x12 Push-ups 4xAMRAP (as many reps as possible) Deadlift 5x15 Alternating Bent Over One Arm...
Quadzzzz
Warmup: 10mins stairmaster Superset: 1a. KB Box step-ups 6x12/leg 1b. KB Goblet squats 6x15 Hip abduction 5x20 Leg extensions...
Hamstrings & Core
Now that my schedule is starting to stabilize a bit more, I will get back to posting my daily workouts. I hope to make it look a bit...
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