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Showing posts from September, 2016

Sexy Shoulder Workout

Start with a 5 min warm up before weight training. 1.  Warm shoulders up with 20 windmills to the front and then to the back 2.  Shoulder press (I used hammer strength machine, but if you do not have, use machine or dumbbells)  15, 12, 10 3.  Dumbbell side raises 15, 12, 10 4.  Anterior dumbbell presses (superset) 15, 12, 10 5.  Plate twists (superset) 10, 10, 10 6.  Ez bar upright row with wide grip 15, 12, 10 7.  Incline bench prone overhand grip rows (focus on using rear delts to pull the weight) 15, 12, 10 8.  Single arm dumbbell reverse flys 15, 12, 10 Cool down with 2 - 3 min stretching post workout. Happy training :)

Lower Body Muscle Building Workout

Hi gorgeous!  Thanks for stopping by! I had yet another epic leg workout today, so of course I had to share with you all.   Warm up x 5 min prior to weight training. 1.  Barbell lunges 15, 12, 10, 8 2.  Romanian deadlifts 12, 12, 12 3.  Wide stance barbell squats (go low) 15, 12, 10, 20 4.  Lateral walking lunges with dumbbells at your side 12, 12, 12 5. Walking lunges with dumbbells at your side 12, 12, 12 6.  Seated leg press (feet high and close) 12, 12, 12 (super set) 7.  Reverse hyperextensions 3 x failure (super set) To see some of these exercises performed live, head on over to my snapchat:  littlelinnylou2 Cool down with 3 - 5 min of stretching! Happy training :D

Peanut Butter Chocolate Balls

Peanut Butter Chocolate Balls If you are anything like me, then I know you cannot resist the combo of peanut butter and chocolate!  These peanut butter chocolate balls are to die for and kid approved! Peanut Butter Chocolate Balls Total Time:  28 min. Prep Time:  20 min. Cooking Time:  8 min. Yield:  24 servings, 1 ball each Grocery List: 1 cup all-natural smooth peanut butter 1 Tbsp. cornstarch (preferably GMO-free) 3/4 cup coconut flour 2 Tbsp. pure maple syrup Hot water 8 oz. semisweet chocolate, 62 percent cocoa or higher, chopped 2 tsp. extra-virgin organic coconut oil, unrefined Preparation: To get the full recipe, including ingredient amounts and step-by-step instructions, watch the  FIXATE episode on Beachbody On Demand

Glute and Hamstring Workout

Ok this is for the bikini ladies out there or even those ladies who are looking to add a little more junk in their trunk 😉 Warm up x 5 min brisk walk on treadmill. 1.  Single leg bridges with foot on bench 3 x 15 each leg 2.  Romanian deadlifts with barbell 3 x 8 (go heavy) 3.  Anterior walking lunges with dumbbell at your sides 3 x 12 each leg 4.  Reverse hack squats 3 x 12 5.  Single leg Romanian deadlifts with kettlebell 3 x 15 6.  Lying hamstring curls 3 x 10 (super set) 7.  Ball hamstring curl ins 3 x 15 (super set) I was literally sore the same day I did this!!  Kicked my booty!!  I won't even get how difficult it has been to sit on the 🚽🙈   I would love to know if it does the same for you!  Comment below OR shoot me an email coach_lindsey@yahoo.com to give me your feedback!!  Are these workouts helpful?  Would you like to see more?!  Lmk 😘😘😘