Workout of the Day - It's Booooty Day! (01/06)

Aloha readers! Happy Tuesday!

Hopefully your week has been off to a great start! First week back to school, and I'm setting myself up for success by getting to the gym early! None the less, it was still super crowded! 

My school recently opened a new gym that is MUCH bigger, super nice, and has a lot more equipment. With that being said, it was still super crowded because there was so many people there! I had a little trouble figuring out how to navigate this new gym :P 

Starting off the new year gym visit with a booty focused workout! 

It definitely felt a little different doing this out in public rather than in the comfort of my own home, where I can pant and squeeze my glutes like crazy without having to "think about" what others might be thinking. 

A little reminder to my readers: 

Trying to do my bulgarian split lunges and this guy be like ....... 

This is a kind reminder to be aware of the space and surrounding around you! You may feel comfortable doing what you're doing, but sometimes you may be in other people's way. I almost stepped on this guys phone and hand because he swung his arm out when I was in mid-lunge. You can cause harm to not only yourself (in his case), but also to others (me almost rolling my ankle). 

On a happier note, here is my killer booty workout for today! 

Today's workout: 

Glute bridges - 12 reps - 25 lb barbell - 3 sets (focus on hyperextension) 

Glute kickbacks - 20 reps - bodyweight - 2 sets 

Bulgarian split lunges - 8 reps per leg - 10 lb dumbbells - 3 sets 

Dumbbell squats - 10 reps - 7.5 lbs dumbbells - 3 sets (no shoes, last set burnout) 

Bent-knee deadlifts - 10 reps - 7.5 lb dumbbells - 3 sets (no shoes, last set burnout) 

Hip abductors - 15 reps - 35 lbs - 3 sets (last set burnout) 

I ended the workout session with a much needed 40 minute foam rolling session. My thighs are already so sore and in quite a bit of pain, but it's all worth it! I had a lot of kinks and knots in my fascia to workout out! Planning to foam roll some more later this evening when I get home :) 

If you're new to weight lifting, or have some interest in building lean, sexy muscle, stay tuned for tomorrow's article on the why's and benefits of weightlifting for females! Until then! 

Cheers! 

xoxo

Booty Move of the Week - Curtsey Lunges (12/17)

Aloha readers! 

For the next few weeks, I'd like to feature some of the moves I like to do in my leg day workouts. 

Todays post will be about one of my favourite moves to do during leg days. I find that when I do regular pulse or walking lunges, I get a lot of pressure in my knee and hip joints. To work around that, I like to do curtsey lunges. There's less pressure on those joints, AND it really works the side of your booty :) 

1. Stand with feet slightly wider than shoulder width apart (top picture). 

2. Starting with your right foot, take a step back and cross your right foot behind your left foot, without rotating your hips (bottom left picture). 

3. Slowly bend your knees and bring your right knee to almost touching the ground, as if you're doing a curtsy (bottom right picture). 

4. Push up with your left heel and return to the starting position. 

5. Alternate legs each time, for a total of 15 reps per leg. 

Try this out, and leave a comment below and tell me what you think! 

Cheers! 

xoxo

Workout of the Day: LEG DAY (10/05)

Aloha readers! 

To all my Canadian readers, I hope you all had a fantastic weekend! 

Mine was pretty standard - lots of studying, some food indulgences, hehe. 

Fall season is here, but so is midterm season for all my fellow college and university students out there. Times like this can be stressful and anxious, and like many others, I had to put aside a couple workouts in order to make time for my family and studying. 

Today, I survived what was not anticipated to be a very nerve wrecking exam. The good part is, I made it to the gym alive and smashed my leg workout. The most intense part was having my heart rate go up to 170 just from squatting - thanks to Mr. Hyde preworkout from ProSupps! 

I wanted to work my legs extra hard today (which, I am currently regretting, as I sit here typing this), so I modified my workout a bit and added some exercises from 21 DayFix to target my core and inner thighs 

I'm also working on planning some blog entries out, so it's not always just my workout routine and selfies - it would most likely be a small series of different topics. So I'd like to ask for your help, so please comment below or email me and tell me what more of you'd like to learn about!! 

Weight loss training routines? Muscle toning routines? When should cardio be done? What are macros, and how do they work? Leave me your feedback! :) 

Happy Hump day and keep squatting ladies! 

Cheers! 

xoxo

Workout of the Day: Legs, Calves, and Core - 09/15 (Week 1)

Aloha readers! 

Guess what day it is today...it's LEG DAY!!! 

I put my gym session in between my classes today, so I was on a time crunch between getting my workout in and done (full effort, no half ass shit!) and getting some lunch in my stomach - so no selfie today :p 

However, I'll remind you of this! 

Today's workout routine consisted of the following: 

(BW = bodyweight) 

My knee tends to crack a LOT when I've got it at a bad angle or there's too much pressure on it. So as you can see, I went with bodyweight lunges instead of DB lunges. Slowly working back to using dumbbells! 

Also focused a lot on my squatting form and my breathing during exercising. 

I definitely felt a sense of accomplishment when I was able to do 10 reps of bodyweight squat with good form, AND had my heart rate up in the 130's :) I've struggled with my HR in bodyweight workouts when I don't push myself hard enough! 

Even though it's a bit more stressful to try and fit in my sessions between classes (when I'm used to doing it after), it feels good to know that I'm putting my break time to good use and not just "wasting my time" on social media sites browsing. I think this is one step forward in improving my time management, as it allocates more time after school for me to study and spend time with friends and family 😉

Cheers! 

xoxo

Workout of the Day: Legs Day Circuit (02/20)

It should say "leg curls" instead of leg circuit on the first set of 

exercises xD. This is what happens when you try to juggle many

things at once! You make mistakes! 

It's important to live life with a balance, and same goes with your workouts. 

It's understandable to train the upper body more than the lower body

because results seem to appear faster, but this can lead to muscle imbalances! 

If you're starting to wonder why I'm doing certain workouts different

days of the week, it's because I'm following this month's downloadable

workout plan! 

This workout is a glimpse at the many other different workouts 

that are in my Monthly Downloadable Workout Plan. 

If you aren't sure what that is, you can read more about it here

To Download: 

buy

 Sellfy will re-direct you to a download page after payment (to your

phone, computer, tablet, etc). Please note there is a maximum

of 5 downloads!

Happy Workouts! 

Cheers

xoxo

Workout of the Day: Legs (02/11)

For any of you who aren't super big fans on leg workouts, 

please give this one a try! The circuit layout will keep you

moving from machine to machine, get your heart rate going, 

and you will probably feel a little bit sore tomorrow too :p 

As usual, a more detailed version of this workout can be found

in my Monthly Downloadable Workout Plan.  

Monthly Downloadable Workout plans contain over 15 workouts, 

along with recommended rep ranges, set ranges, and 

break times, and more! For more details, click here.

buy

After payment, sellfy will re-direct you to a page where you can download the 

file onto your computer, phone, or tablet. Please note there is a maximum 

of 5 downloads! 

I apologize for the spaced out updates (rather than daily), but school

has been so overwhelming! Trying to find a balance is key! 

Hope everyone's week has been off to a good start!

Cheers

xoxo 

Workout of the Day: 02/03 (Bootylicious Leg Workout)

For my female audience, most of us probably want to grow our
booty or shape our booty. Unfortunately, that doesn't come easily.
Today's booty leg workout will target your glutes, hamstrings,
and part of your quads too. 

This is one of many similar workouts that can be found in my
Monthly Downloadable Workout Plans (MDWP). MWDP includes both 
workouts that can be done at home and at the gym. If your goal is to 
build muscle and shed fat, then these workouts are suitable for you.
 They are based off of previous workouts I've created and posted on my blog. 

For complete set ranges, rep ranges, break ranges, and tips for daily workouts, 

you can download my Monthly Downloadable Workout for just $5. 

buy

In this month's downloadable workout plan you'll find: 

-A flexible, month long calendar layout of different workouts

-Over 15 different workout routines to choose from 

-Tips on improving your workouts

-Recommend rep ranges, set ranges, break ranges, etc

After payment, sellfy will re-direct you to a page where you can download the 

file onto your computer, phone, or tablet. Please note there is a maximum 

of 5 downloads! 

Hope everyone's Monday is also off to a great start! 

Cheers! 

xoxo