Life’s a climb, but the view is great!
For those of you who dislike running, pedaling, or using the stair master inside a gym, this post is for you!
KC and I are not big fans of doing cardio in the gym which is why we like to go outdoors and hike at least once a week. Hiking is not only great for building a stronger heart and your endurance, but it’s also a great exercise for your quads, hammys, calves and glutes.
In this picture KC and I hiked to the top of Angels Landing in Utah! We drove seven hours after work to Utah and got in around 1am. We woke up early, took the shuttle into Zion National Park and climbed 5 miles to the top with 1,000 ft dropoffs on each side of the mountain and then drove back home the same day. This obviously isn’t sustainable, but was definitely one of our favorite hikes!
If you ever need any ideas on what mountains or trails to hike in your backyard, please feel free to DM us and we would be more than happy to provide some recommendations. KC and I have hiked throughout the US and there is no shortage of great hikes.
0 79 minutes ago
Throwing way back to.... I really liked the first photo but hated the wall behind Aand I really like the second filter as it hid the hideous yellow behind me that were the colours of the toilet wall!
A toilet selfie from 2017 when I was in London, I’m guessing or 2016 or from somewhere last year, I really have no clue, can’t remember 🤔and judging this pic all I can remember is after washing my hands, I decided this was the best place for a selfie 🤳🏻 😂l also remember how much I loved that nail polish colour so much, every time it was seen on my nails 💅 🙌🏻✌🏻
The walls weren’t all that but the outcome of how my selfie turned out was 🥳
I loved everything about how I looked on this specific day and i remember even till this day, the feeling I got from this photo and of how comfortable I was feeling, the entire day and whom I was sitting next to, on the journey back home 🙌🏻 I still have photos on my phone from this time and I can and can’t believe this and I remember , my fingers became my favourite part of my body. There were times that I couldn’t stop admiring them ...seriously...no joke! ....🤣 I also loved this jacket, and now I go crazy trying to find it because being the queen of losing my stuff, guess what I’ve lost it and it hurts...it was my favourite jacket....and the one I actually looked good in....no word of a lai 🤣🤣
What up, what up 😎💚 Had the chance to meet up with my girl @moorete yesterday and even got to get in a killer glute workout over at the Leaner Lab in Columbus 😉💚 ____
A lot of this equipment isn’t available at my home gym, so I was like a kid in the candy store with this workout- but most of my other workout posts have variations of each of these with different equipment! 🤗 So, tag ya friends, save this post, and get ready to sweaaaaat 😉💦
Reverse Hyperextensions- keep just a slight bend in your knees, keep your feet around shoulder width, and focus on that squeeze in those glutes! 4 x 15
Single Leg Hyperextensions- same concept here, just one leg at a time! So, drop the weight and hit it! 4 x 12 each leg
Nautilus Glute Drive- first time trying this machine for hip thrusts and WOWOWOW one set had me obsessed 😍 4 x 12-10-8-8
Banded Side Squats- place a resistance band right above your knees and drive through your heels as you do these side squats! 4x10 each way
Banded Split Squats- I ’m doing a starting variation here since having patellar tendinitis I suck at these and really any single leg squat variation, but that’s why we work on it lol! Main thing here is going to be focusing on driving through that front heel. 4 x 8 each leg
Killer Smith Machine Lower Body Staples🔥 🔺Side Smith Machine Squats
🔺Banded Good Mornings
🔺Smith Machine Leg Press
I usually do 3x12, but you can change it up depending on if you want to add weight and do less reps! & don’t forget to squeeze those glutes 😋
• Feeling Ok 🥺 •
Not everyone is buzzing 24/7, we all have days where we’re feeling our lowest; we don’t eat or get dressed, we spend all day in bed. That was definitely my day today! I have been spending so much time thinking about hardships I’m going to have to face in the near future that I bummed myself out. 😪
What’s important to remember is that it is completely normal and okay not to feel okay! We are humans and our emotions are like a rollercoaster throughout our lives, but we have to face reality at times in order to get back to our ‘normal’ selves 🌹 I’m always here to lend a hand if you find yourself feeling as low as me today 💖
Posterior chain 🔥
I tried a workout that I saw on @bretcontreras1 page and it was awesome so you should def give it a try!
*BB hip thrust (1st set AMRAP w/5sec pause at top-2nd set AMRAP w/ 3sec pause- 3rd set AMRAP w/1 sec pause)
*Nordic hamstring curl 3x3 (w/3 pulses per rep)
*Back extension 3x10
PS. That playlist was a whole vibe!
🚨SKINNY GUYS: Do You Struggle Gaining Weight? Building Muscle? Get Your FREE Copy Of 13 HACKS FOR THE HARDGAINER Today! Learn The Tips, Tricks, & Hacks That Helped Me Gain 50+ Pounds Of Muscle. (Link in bio 👉 @oakleyoday)
WHICH BICEP CURL IS BETTER [by @oakleyoday]
Which do you prefer?
With the Barbell Curl, you are able to load the bar with 2.5lb plates and add small amounts of weight slowly over time. With Dumbbell Curls, you usually have to jump up in weight by 5lbs on each arm in order to increase weight. Because of this reason, I think it is best to work in the lower rep ranges with the Barbell Curl. You can really focus on loading the bar up with a lot of weight and get stronger over time much quicker.
However, that doesn’t mean the Dumbbell Curl is useless. The Dumbbell Curl has a greater range of motion, allowing you to do different kinds of dumbbell curling exercises. In my opinion, Dumbbell Curls are going to be key for getting a great pump!
I would throw both of these exercises in your routine. Load up the bar with some heavy weight in the beginning and then finish up with some pump work with the dumbbells.
TAG A FRIEND!👇
First workout of the week completed. That was a heck of a time. I'm really glad I'm following this program, because it's definitely pushing me. Somewhere in the middle of the second circuit (315 leg lifts...lordy) I must've been breathing too hard, because Bennie would NOT leave my side. Gave her a hug post workout to reassure her that yes, I am okay. Short 3-5 mile run on deck.
This #triceptuesday side pose is dedicated to yesterday’s quad heavy leg day (cuz u gotta make a Monday leg day post as a Tuesday tricep post to confuse the social media, right babe?)
Twas as follows:
- front squats 6 sets (4-6 rep range first four, last two back-off sets at 8 and 12 reps respectively)
- close leg press 4 pyramid sets+double drop set
- single leg extensions 3 sets (alternating forced negatives after last set, these are killer)
- prone leg curls 4 sets+drop set
- split squats 3 sets
- goblet squats 3 sets
Sometimes with quads I just feel like absolutely annihilating them into nothing. A testament to the fact I don’t train smart I train freaking hard and that’s just the way I love it. Lots of volume and buckets of head thumping intensity nvm the weight and that’s just where this workout hit the spot. Give it a try!
#legs#legday#quads#hamstrings#glutes 🍑 #lowerbody#triceps#posing#sidetricep#bodybuilding#naturalbodybuilding#juniors#ukdfba#fitfam#usn#usnuk#likeforlikes#followforfollowback
TRAP BAR DEADLIFT - 3x5 at 230kg//507lbs
Another trap bar deadlift video. It's a movement we really like as it's less taxing on the lower back than a coventional deadlift. We usually program in some heavy sets of this movement (or some other block pull) for the 'heavy pull' section of our 1st workout for the week. Conventional deadlifts are usually done for volume work (if we happen to feel like it). Don't skip out on your conventional deadlifts, they are conventional for a reason, but at the same time you don't HAVE to be doing super high %s of your 1RM (90%+) unless you're training for a powerlifting meet. Train smart ✌
7 345 hours ago
The Squat Set Up Sequence
One thing I notice with athletes while setting up for the squat is too much movement in their feet losing tension throughout their body.
First thing I like to teach during the squat to create tension is taking a “double breath”.
Take your first big breath in as you unrack the bar. Take your second big breath in as you start your descend right before the eccentric/ descent portion of the lift.
The other important thing that must be done to create tension is to “screw your feet into the floor”. I have the athlete imagine they are standing on a piece of paper and they are trying to rip the paper in half down the middle with their feet.
Having our feet move around too much before the descent not only causes the loss of tension throughout the body but can also cause additional fatigue while the spine is loaded.
In the first video you can see the athlete move around too much while the bar is on their back. While in the second video you can see the athlete set up better making the squat feel better as well.
Happy Tuesday and happy leg/booty day 🍑 @ninafitnesstraining and @paigereilly killed my legs today 💀 •
• I started my workout with 5 minutes of walking and 5 minutes of stairs. At the end of my workout I finished off my hamstrings and glutes with: •
🍑 3x10 weighted bosu ball glute bridges 🍑 3x10 exercise ball hamstring curls •
•These will have your legs crying at the end of your next leg day!
15 1478 hours ago
’Stand straight so we see that its real ‘ 😉😂
Ive been thinking a lot as I do when I write my long ass captions ( if youre new to the page; welcome to my cringey side🤷🏾♀️😂).A lil motivation for you!
❣️We spend so much time congratulating other ppl in their achievements and successes ( which is perfectly fine obvs) but you need to channel that SAME energy and more into being proud of your personal achievements ( no matter how small , regardless of what it is you’re doing) because to be a better version of you requires for you to be aware of your flaws but also your achievements . Being aware of what youre good at and what you can improve on will help you progress and evolve to the person you’re striving to be! If you constantly put yourself down; you wont see your own potential and you’ll be your own enemy of progress ( ofc everyone has off days but just try as much as possible to focus on the positives, blessings you have no matter how small💓). Keep grinding and believing in you and all of it will fall into place ! Hope you are having an awesome week! Ive been doing nothing 😭💓 #lovethyself
KNEES OVER TOES? So, I wasn’t planning on squatting this morning so don’t mind the shoes (lol). I got so tempted to try some front squats which used to be my thing when I started fitness (look at that stupid happy smile I got by performing a first and a good one! 😂) Decided to use the video to adress the never ending “knees over toes” matter since I posted a poll on this on my story and got so shocked by the results.
◽️ I believe this myth started by a study made in 1978 and then a “new” one in 2003 where it showed about 20% decreased stress on the knee joint by not letting your knee move pass your toes. What’s never talked about is how this affects your other joints. By not letting your knees move free (forward, not cave in) you’ll increase hip torque with over 1000%!! You’ll also put more stress on your lower back and that could actually potentially be dangerous. So, what’s better? The numbers speaks clearly to me. Remember; healthy knees can take heavy loads!
◽️ People with knee pain could restrict their knee movement to take some stress away from their knees (but placing it elsewhere) when a healthy person have NO reason to restrict their forward knee movement.
◽️ What’s more important is to have your feet pointed slightly outwards and then have your knees follow the exact same direction and not let them cave in.
◽️ Different squats/lunges will change the knee movement. Here you can see me doing a front squat with slightly amount of forward knee movement. I can expect my back squats to be even a greater amount since it’s two different squats with different bar placement. ANYWAY!! I hope this helps and get us all one step closer to killing this myth! FREE THE KNEES! (And nipples!) 😂🙌
Freestyle Friday challenge let’s goooooo!!! Add a bar to the persons comment above yours! Let me start it off!....🗣December will be a month to remember, as long as you do better than you did in November, January coming it’s time to double up on these figures 💰..... #dontbeapartypooper