#FreeWorkoutFriday NO. 2

THIS. This my friend is a killer kettle bell complex. The goal is to perform a tabata of each exercise in the video + listed below.

Tabata: 20 seconds of work, 10 seconds of rest for 8 rounds (4 minutes per exercise) for a total workout time of 28 minutes.

This will be intermediate to advanced as far as fitness level required to perform this workout. Note: be prepared for your grip to be challenged.

#FreeWorkoutFriday NO.1

Alright lady. I am here for you with a workout that will get your legs and booty on FIRE.

This workout can be done in your home, on the road or anywhere your heart desires.

It includes six lower body exercises as seen in the video + listed below with notes.

Perform the following:

Every single human is made differently. Yes, most of us have the same muscles and bones. No, those muscles and bones are NOT THE SAME from person to person.

You can be tall, short, have long arms, long legs, long femurs (top leg bone), short tibias (lower leg bone), a short torso or long torso, wide hips, narrow hips, deep hip sockets, shallow hip sockets, more forward facing hip sockets, high arches in your feet or flat feet, and the list goes on.

Every body is different. Therefore there CANNOT be one way to squat, one way to bench, one way to deadlift, or one way to do ANYTHING.

Whether you’re here due to the uprising of the Kardashian booty pump but aren’t about those implants, or you just enjoy weight training and want to grow them glutes…You’ve found your solution my friend.

I’ve built and am still building my glutes to this day. I did squats and deadlifts for YEARS without building a booty.

Let’s talk about those times when you literally cant suck it in – when you feel like somehow over night you gained three pounds in your mid-section and you want nothing more than to lay in bed and cry…

Allow me to share my most popular post – both in comments and likes – from my instagram in 2016.  I will also share with you my 3 tricks to controlling bloat.

This is a long one. Stick with me!  There are just a lot of factors that lead us to or away from seeing and feeling results from our training.  

Above is my quad progression over one year based on different training regimes and nutrition. Just goes to show what a PLAN executed can do to the body. 

1.     YOU AREN’T EATING ENOUGH PROTEIN…OR ENOUGH FOOD…PERIOD.