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! 

It's Prep Time!

Getting my prepping on for a very successful workout week is what I have spent the last hour doing. I have my list made out of my workouts and have my recipes planned now just ready to put it all into action. I am doing a 8 week challenge from TONE IT UP! It is called the Bikini Series and so far I am in love <3 These two trainers are so inspirational and motivating, I cant wait to see my results at the end of my 8 weeks. I will be accompanying their workouts with my AdvoCare nutrition plan, so I hope to see really great results! :)

Here is my workout for today and I am so ready to head back home from school to complete it. 

This is from toneitup.com

After I complete this workout I will be doing my Jillian Michaels Shred DVD that I am in L<3VE with! 

Hope you all find some inspiration or motivation from today's post and join in with me and millions of others who are taking on Katrina and Karena's Bikini Series Challenge!

Happy MONDAY!

Spring Fever & Bikini Series from TONE IT UP!

It is Tone It Up's 3rd Annual ☀BIKINI SERIES™!!!!!

 I am so excited to join in on this challenge & get my beach body ready for the summer! I signed up last night on toneitup and got my workouts ready to go for today. Here are the two workout challenges I did today.

Workout Challenge #1: 45 minutes of CARDIO! Anything you want to do..elliptical, treadmill, stair master, anything you want for 45 minutes. I decided to do the stair master for only 17 minutes today then I went to Zumba which is a hour long class, so I got my cardio in by dancing my booty off. 

Workout Challenge #2: SunKissed Abs! I did this ab workout when I got back from the gym and it was such a great workout!

Here is where to find the workout! :) SunKissed Abs

Sign Up for the 8 week challenge and get geared up for your beach bod.

My FOOD DIARY:

Breakfast: Large Organic banana.

Lunch: Tuna salad on whole wheat slim sandwich with a large apple.

Pre-workout: AdvoCare Spark, 1/2 of a peanut butter and banana sandwich.

Dinner: Other 1/2 of peanut butter and banana sandwich and chicken wrap.

Snack: Low-fat organic vanilla yogurt.

H20: 75oz

Hope you all enjoyed this post and check out the #BikiniSeries from #TIU

Trying New Things

So yesterday I decided to try a new workout class at my gym. It was called body sculpting and I loved it!!! Definitely felt my muscles working the whole time and can't wait to go back! It was great because it helps with toning, which is something I'm lacking big time. After body sculpting I waited about an hour before my Zumba class and that was another great workout. My heart rate is always racing at high speeds in those classes and I'm burning so many calories when I go, another big plus!! Well that was my workout for Wednesday now on to what I ate I had a lot of fruit yesterday. Never can go wrong with eating fresh fruit.

What's on the menu?

Breakfast: Greek mango yogurt

Snack: cuties orange and sting cheese

Lunch: Honey ham sandwich on whole wheat with light mayo and spinach with some baby carrots.

Snack: apple with almonds

Dinner: pork chops, corn, mashed potatoes, and cottage cheese with peaches.

Water consumption 75 oz

Work it out Thursday!

Can't believe it's already Thursday! That means tomorrow's FRIDAY!! I can't wait for 3 o'clock tomorrow. I am taking my TEAS test for nursing and I'm so nervous. Ahh fingers crossed I do well. As for hours of studying today I still got in my workout! I did Jillian Micheal's Shred DVD again today, and it was much easier than yesterday I must say, but I still was a sweaty hot mess afterwards. I took some photos for my progress and looking back on the older photos I have made some major changes! I was so happy when I could see the physical difference in these photos. Sometimes when trying to lose weight we don't notice the changes like others around us do. My sisters are always giving me complements on how good I look and that's something I always smile about. It's nice to get words of encouragement as well. I just have some of the best sisters I could ask for!!

I took some photos of the food I ate today to give you all an idea of what I eat.

What's on today's menu:

Breaskfast: hot apples and cinnamon

Lunch: turkey wrap with lettuce and honey mustard. And a side of strawberries.

Dinner: cottage cheese with pineapples (okay I realize this isn't much of a dinner but I wasn't very hungry haha)

Snacks: almonds, banana, AdvoCare's spark.

Water Consumption: 64 oz of H2O