Decided to mix it up a little yesterday. I usually do resistance training 5 days a week. Some Fridays, I do more of a full body circuit type workout.
Yesterday, I did 10 minutes of jump-roping. 30 seconds on, 30 seconds rest. Followed that withbsome stability ball core exercises. I hardly ever use a ball with core work, and let me tell you... it was challenging!
It felt good to switch up my routine. I think it's necessary to keep it fun, and help prevent burn out. .
2 139 hours ago
Repost by @teroculture! Thank you 👍💪
Friday Flow comin in hot to battle this cold weather!🔥❄️
1. Start with a nice slow rock to build the tension on your wrist and hands x5-10 reps
2. Hold a beast plank x30 sec
3. Shoulder touches x10 reps
4. Oblique holds - If you have a pair of handles you can use them, I prefer @pushx3 to build my forearm and activate the stabilizers throughout the arm and shoulder x8-10 reps
5. Activate glutes and trunk with leg extensions/half bird dogs x10 reps per
6. Activate glute medius with abductions/fire hydrant x10 reps per
7. Finish with the beast/bear side kicks x20 sec on, 10 sec off for 8 rounds.
If you need help with the form on the last move, take a look at Monday’s post as I explain the technique. This workout doesn’t take long, try to challenge yourself and use it at the beginning, end or use as your full workout if you’re in a time crunch! Record yourself, tag me so I can see and hashtag #teroculture !!
P.S. lovin’ this @cityfog wear
It’s the weekend! Make sure to relax and enjoy!
I haven’t been to the gym in 2 days and I don’t plan on going this weekend. I’ve learned to listen to my body and not get upset with myself because of it and you shouldn’t either!😌 Even though these rest days were unplanned I’m still gonna enjoy myself and prepare for the new week. Until then ✌🏼
there are certain parts of my body that just don’t seem to grow and progress as much as other areas. my back has always flagged behind in terms of muscle development and is definitely my weakest body part (aesthetically).so I upped the frequency of my training sessions and I now train back/rear delts 3x a week.
Each session I aim to do a heavy compound move to start (heavy deadlifts/ bent over rows/ overhead press) and then a good range of horizontal pulling exercises (t-bar row, seated row) and vertical pulling exercises (lat pull downs, pull-ups). Since increasing the frequency and improving my programming, I’ve started to notice that V shape coming on a lot more 🙆🏼♀️ hoping I’ll see a lot more back definition when I lose the fluff🤞🏼🐷
Another legging review for you this Friday evening...
I’m wearing another pair of @ptulaactive and I’m not kidding when I say this brand is easily my FAVORITE!!! These leggings are their newest style, the Alainah IIIs, which just released last Thursday. I legit set my alarm for the launch, just so I wouldn’t forget to buy a pair! I bought mine in Smooth Black, size M. Again, just for reference, I’m 5’5, between 135-140lbs, 27.5-28” waist, 39” hips, and 25” thighs (yes, my thighs have gotten bigger, YAY!). I’m still sure a size small would have fit just fine, but the mediums are very comfortable and I know I can continue to grow without any worries whether or not they’ll fit in a few months. They are somewhat compressing, but honestly, they have the perfect amount of compression and stretch. They are also very soft, just not as soft as the Mayra’s. These are definitely more durable than the Mayra’s, and are also 100% squatproof. I wore these today for glute and hammie day and they did not slip or bunch. The seams are perfect and not only flattering, but very comfortable. There’s no risk of cameltoe or moose knuckle with these! I’ll say it til I’m blue in the face: you NEED to cop a few (million) pairs from this brand! This style is $65 USD. •
Overhead squats are great for mobility, but not really used for strengthening your legs. That's because your body needs to work so hard to keep the weight over your head that you can't hold enough to tire your leg muscles. Do this exercise to help mobilize your shoulders, hips, ankles and spine. #overheadsquat#mobilize#fridayworkout