Workout Wednesday // Bubble Butt

Hi loves! W E L C O M E  B A C K to another workout Wednesday! Who's ready? I know I am because today is all about them glutes. Ladies, I know you are all wanting to have a more toned sexier booty, and there is no better way to get that "bubble butt" than by following this simple routine a few times a week. Really focus on the muscle threw every movement and squeeze those muscles at the top of every motion.

My booty could use a lot more toning, especially around where my hamstrings and glutes connect. I love doing this routine, so I hope you do too! Enjoy this workout and I hope your booty feels the burn.

Bubble Butt Routine

Lying hamstring curls single leg then superset with both legs 

4 sets of 15 reps each leg then 4 sets of 20 reps both legs

Squats 

Start out with one warm-up set then move to heavier weight

(5 sets of 10 reps) 1 warm-up and 4 regular sets

Front squats

4 sets of 10 reps

Sumo squats with dumbbell

4 sets of 20 reps

Cable kickbacks 

4 sets of 20 reps

 Dumbbell stiff legs

4 sets of 20 reps

Plate hip thrusts, squeeze at the top

4 sets of 20 reps

This workout is super quick and effective! I love doing this routine 2 times a week. I like to split up my leg day into two days during the week. I usually do more hamstring & glute work and then I will fully focus on the guards on another day. Be on the lookout for a leg day workout that will have you saying..."holy cow that was a killer workout"

Xoxo,

Shelby

Workout Wednesday // I'm Bringing Sexy BACK!

Ahhh...it's Wednesday which means it's time for another WORKOUT WEDNESDAY.

Hope you got a clue from the title what today's workout will be. We will be working out our backs, let's give them something to talk about with this amazing back routine. 

This picture is over a year old but it was way back in the beginning when I first started weight training consistently. I haven't taken a progress picture in a long time so maybe that's something I can add onto my to-do lists. I hope that you all enjoy this routine. It isn't loaded with a ton of moves and I've tried to set it up so it flows from one exercise to another. Let's here your feedback on this routine down below in the comments! 

One thing you will notice each week with these new weekly routines is that I love to add in isolation moves. These have helped me build the shape and definition in my muscles. Overtime you'll gain strength as well.

Okay let's get to your workout! 

Chest Workout: 6 Moves to Perk Up Your Boobs

Hi loves and happy Monday!

Today's post is going to be all about the chest...chest workout that is. This muscle group has started to become a favorite of mine lately. I notice when I do work on my chest muscles my boobs start to look a little more lifted and perky. (TMI...oops) What lady out there wouldn't love to add a little lift to their chest though..

Okay, okay, so now I have you wondering what types of exercises will give you that lift I'm talking about. Well here are my favorite exercises to perform.

Bench Press (Do what weight your comfortable with)

10 reps for 4 sets

Seated Incline Press 

12-15 reps for 4 sets

Chest Dumbbell Flys

12-15 reps for 4 sets

Machine Flys

10-12 reps for 3 sets

Cable Flys 

10-12 reps for 3 sets

Exercise Ball Pushups

Roll out on the ball so that your legs are resting on the ball and your hands are shoulder width apart. Perform pushups like normal. 

12-15 reps for 4 sets

Do this routine 2 times a week or however often you feel the need to. I would love to hear back from you all to see how this workout helps perk up your boobs! 

xoxo,

Shelby

Working on that BOOTY!

Welcome back to the blog! Today I have for you a FREE workout I did today in the gym. It focused mainly on hamstrings and glutes with a little bit of quad action. You will definitely feel the burn during this workout. And at the end of the workout I followed it with 30 minutes of cardio. Talk about a hot mess.

Here is what the workout looked like today...

Lying Hamstring Curls 4 sets of 15 each leg (isolation) followed by negative reps with both legs for 10 reps. 

For me I started out with lighter weight for the isolation and increased my weight by 20 pounds when I moved to negative reps. You will definitely feel these working after the first set! 

Donkey Kickbacks on Cable Machine 4 sets of 15 each side superset with pushdowns on pull-up assisted machine. 

Make sure to squeeze at the top to activate your glutes. On the pull-up machine step on with one foot and center your heal in the middle of the step. Chose a weight with enough resistance and push down the step and squeeze your booty. You will see a little "booty pump" after doing these. :)

Quadricep Extension 4 sets of 10 each leg (isolation) followed by both legs for another 10 reps.

Seated calf raises 4 sets of 15, regular followed by toes in then followed by toes pointed out. This counts as 1 set. 

Your calfs will be burning from this combination, but it's a great way to mix it up. 

Hip Thrusts with smith machine 4 sets of 15.

These are a little different. First get a mat and place it on the floor. Pick a comfortable weight then kneel down on your knees. Place the bar behind your head like you would for squats. Sit back pushing your butt towards your feet. Using your glutes push yourself back up and squeeze at the top. Be careful to not put stress on your lower back as well! 

THIS COMPLETES YOUR BOOTY WORKOUT!!! NOW TIME FOR CARDIO!!! 

Your cardio is 30 minutes of 15% incline on the treadmill at a pace of 3.5-4.0 depending on your preference. When you hit 25 minutes take your incline down to 7% and your speed to 3.0. Then finally when you have 2 minutes left take your incline all the way down to 0% and walk it out! 

Give me some feedback on how you liked this routine. Let me know if you'd like to see more of these posts as well :) Comment below if you completed this routine! 

xoxo,

Shelby

FREE Shoulder Workout & Cardio

Shoulder Workout

Superset these two workouts

Lateral Raises & Front Raises (4 sets)

10 pound dumbbells for 12 reps, 5 pound dumbbells for 12 reps.

Shoulder Press (4 sets)

20 pounds for 12 reps.

Upright Rows (4 sets)

12 pounds for 15 reps.

The workout is super short so feel free to add in complimentary lifts that you chose. 

I followed my workout with running 6 laps of stairs. This was a great way to end the day especially after Thanksgiving day :) 

Chest Workout

Today was chest day for my workout, and I wanted to share with you all what it consisted of.

WOD

Bench Press (5 sets)
Warm up of 10 reps (chose comfortable weight)
I did 75 lbs for 8 reps

Chest Flys (4 sets)
I used 12 lb dumbbells and did 12 reps

Chest Press Machine (4 sets)
37.5 lbs for 12 reps

Cable Flys (4 sets)
Not sure how much weight but used the 3rd notch.
12 reps

 Superset Tricep push downs & Tricep kickbacks (5 sets)
Used a straight bar attachment for cable machine and the cable wire
Tricep push downs used 5th notch and did 12 reps then went to cable wire set it for lowest weight and did isolation moves. One arm did 12 reps then switched to other arm and did the same.

Tricep Push Downs w/ rope attachement (4 sets)
Used 4th notch and did 12 reps

Lying Overhead Extensions (4 sets)
This exercise works chest muscles. I chose a 15 lb dumbbell for this exercise. Lie down on flat bench, position dumbbell over chest and extend arms straight over you head and then bring them back to your chest. *Hint* When you do this move squeeze your chest together when coming back to center.
Do 12 reps for 4 sets

Overhead Tricep Extensions (4 sets)
I chose two 10 lb dumbbells and did 12 reps.

Hope you all enjoy this workout! I know I did and my triceps were on FIRE! Lookout for more FREE workouts! 

Short Leg-day Circuit

I LOVE leg day....said no one ever! Okay maybe some of you crazy nuts out there do, but me not so much. I will love it when cellulite is gone and I have some hot sexy legs, but for no just NO, NO, NO, & NO! 

So after I stuffed my belly full of delicious food yesterday for my grandma's easter dinner I just had to go to the gym and get some type of workout in. I decided to do 25 minutes of cardio plus a little circuit of legs. I was so uncomfortable with my body swelling and being so stuffed that I was totally fine with a small workout. 

Not to mention my arms and shoulders where killing me from the previous days workout, so I wanted to avoid working those muscles again. Ha.

Well here is my fat ass on the arc trainer...

I was so ready to be done at like 10 minutes..ugghh pushed through and got sweaty.

The aftermath...

So here is my short circuit I completed yesterday

Round #1:

Leg Press- 50 lbs 12 reps

Calf Raises- 20 reps

Air Squats- 12 reps

Repeat for 2 more rounds!

BOOM! That is it!

I am so ready to shred this shit & get in shape for my wedding!

Weeks 9-12

Your final set of workouts! These have the exact same concept as the workouts to previous weeks. Again when your ready for this set of weeks you can start them anytime :)

Weeks 9-12

Weeks 5-8

Here are your next set of workouts when you are ready for them! Hope you enjoy & if you have any questions about a certain lift comment below & I will give further instructions! :)

Weeks 5-8