Week of Workouts: 3 Day Split💪🏾

Day One, not one day! 🔥

Hello and welcome back to my fitness journey! This three day split was fun and I was able to move all parts of my body in good ways this week. I am really trying to vamp my workout split into a program to follow for discipline and consistency basis. So, to start out strong, I gave myself the challenge of making it three days to the gym. Not consecutively, due to working my way back into the gym, gaining gym confidence back, and helping my body remember what it feels like and my muscle memory to return.

My goals this time around are:

Making it to the gym three times a week for a four weeks.
Building chest strength and focusing on upping my weight by five to ten pounds each week in Bench Press and Incline Press.
Getting back to 8 pull ups in four weeks (today I did three!).
CARDIO! Running a half a mile straight for two weeks, then a mile for two weeks!
Gaining more core and lower back strength. Doing this by hitting core twice a week, and making sure my form is correct on back exercises and upping my weight slowly each week for four weeks. Hitting the 8 pull ups will definitely help with this!

So! Without further ado…Here’s my 3 Day Split!

Back/Chest/Legs 💪🏾🍑

Warm ups 10 mins

Lat pull downs 3×10

Incline bench press 3×8

Chest support rows 3×10

Chest fly 3×10

RDLs 3×10

Sumo squat 3×10

Cardio and Core 🥵🔥

Treadmill (walk .25 mile, run .25 x2)

Core circuit 2×15 on all

Hanging knee tucks

Leg raises

Penguins

Crunches

30 sec Plank x2

Legs and Shoulders 🍑💪🏾

Warm up 10 mins

Pull up test: 1 set unassisted xAMRAP, 1 set assisted (w resistance band) xAMRAP

Shoulder Press 3×10

Upright Rows 3×10

Lateral Raises 3×10

Squats 3×8

Deadlifts 3×8

Thank you sooo much for reading and joining in on my fitness journey and goals for this month! Happy March! ☀️

xx,

And that’s the TEE☕️🩵

Week of Workouts

Welcome back to a week of workouts with TEE💪🏾

Back & Biceps

5 min warm up

Pull ups 2xamrap (1 unassisted, 1 assisted)

SA Front row pulldows 4×10

Ez Bar curls 4×8

Rear delt machine 4×8-10

Seated Row 4×10

Alternate Hammer Curls 4×8-10

Quads & Glutes

5 min warm up

Leg Extensions 4×8

Leg Curls 4×8

RDLs 3×12

Sumo Squats 3×20

SL Kickbacks 3×10

Chest & Shoulders

5 min Warm Up

Chest Press 4×8

Shoulder Press 4×8

Chest Flys 4×8

Lat Raises 3×10

Incline Press 3×12

Boyfriend Workout

5 min Warm up

Back Extensions 2×25

Bicep Curl Machine 1×20

EZ Bar Curls 3×20,15,10 (drop set, up the weight each set)

Chest Flys 2×25

Ab Machine 2×25

And there ya have it folks! A four day split and a little glimpse of what you can be doing with me! Lezz lift for fun, mental, and physical health! I LOVE UUUU💋✌🏾 AND THAT’S THE TEE!☕️🩵

Week of Workouts

Welcome back to a week of workouts with Tee!

Arms & Legs!

5-10 minute warm up

Shoulder Press 3×10

Bicep Curls 3×10

Tricep Extensions 3×10

(up that weight babe if you can for all 3 of these exercises, don’t short yourself if it feels too easy😉)

Bulgarian Split Squats 3×10

Superset the next two:

Sumo Squats w Sumo RDL’s 3×10 (so do 10 sumo squats AND 10 RDL’s three times)

Back and Chest!

5-10 minute warm up

Pull ups 2XAMRAP (unassisted)

Row Machine 3×10

Mid Row Machine 3×10

*Cannot for the life of me remember what the third back exercise was🙄😂 so either do Single Arm Rows or Bent Over Rows*

Chest Press Machine 3×10

Chest Fly Machine 3×10

Incline Press Machine 3×10

Quads and Glutes!

5-10 minute warm up

Leg Curls 3×10,12,15 (more reps less weight)

Leg Extension 3×10,12,15 (more reps less weight)

Leg Press 3×10,12,15 (more reps less weight)

*I believe Tae and I wrapped it up there because we were short on time and needed food 🤣 TALK ABOUT QUICK AND EFFECTIVE*

And that’s your famous week of workout with Tee and Tae !! I will make sure to write these workouts down as I go so that I am able to give you a full rundown of each thing I/we do at the gym! I also did Yoga one of the days this week to have an active rest day in there as well. I did mess up the side of my foot somehow this week, so I will be doing less leg days this coming week and more upper body and lower body mobility and physical therapy for my legs! See ya next time on AND THAT’S THE TEE ☕️🩵

Back & Biceps 💪🏾🖤

5-10 minute warm up

Pull ups 2XAMRAP (unassisted)

Lat Pull Downs 4×8 (go up in weight each set)

Alternate Hammer Curls 4×8

Single Arm Rows 4×8 (Up the weight if it feels light! Don’t fret😉😉)

Ez Bar Curls 4×8

Rear Delt Flys 3×12 (**upgraded lift: I alternated grips each set to work the multiple sides of the delts, so palms facing in, palms away from you, palms facing behind you)

And that’s your famous workout with Tee !

Week of Workouts: Workout with Me!

LEZZ WORKOUT TOGETHER! 💪🏾🙌🏾👏🏾 (PSA🗣️, I’m no fitness trainer, but I do follow Brittany Lupton, who is, and other trainers as well! Also I’ve been in the gym for YEARS, and know what I’m doing and capable of!)

W1D1: Back + Biceps (aka Pull Day!):

Pull ups 2xAMRAP (for me first set was normal grip (meaning: palms facing away from your body), second set was neutral grip (meaning: palms facing in))

Lat pull down 3×10

Chest supported rows 3×10

Superset 1:

Ez bar curls 3×10

Rear delt flys 3×10

Superset 2:

Alternating Hammer curls 3×10

Bent over rows 3×10

W1D2: Leg + Core Day (glute and quad focused):

SL RDLs 2×15

Deadlifts 3×10

Squats 3×10

Bulgarian Split Squats 3×10

SL Leg Press 3×10

Core: 2 rounds

Dead bugs 10 reps

Bird dogs 10 reps

Leg drops 10 reps

Crunches 10 reps

W1D3: Chest/Shoulders/Triceps + Cardio Day (aka Push Day!)

Chest Press 3×10

Shoulder press 3×10

Chest flys 3×10

Tricep Pushdowns 3×10

Cardio:

Stairs Level 5 for 5 mins

Treadmill Walk for 10 mins

Please rest as needed, listen to your body! If you choose active rest for some of the other days that are workout days, go for a walk, do yoga, or anything else your heart desires! Or literally just rest and take the day off!

Four the fourth day (I chose to do this for the first day this week, but will be switching that to the fourth from now on) you can do some type of HIIT TRAINING! For example, my “sad girl workout”🥲 this week was from Brittany Lupton’s EMOM workout! It was an amazing example of what to do, I just was not properly prepared for it on Monday. I didn’t eat nutritionally, I was dehydrated probably as well. So I will be giving this a try again to redeem myself! Speaking of redeeming yourself, here’s how I come back from a workout that I don’t think was my best. Firstly, have an amazing support system and people you can go to that will still give you some good advice and tips and let you know you’e doing great still. We all have these kinds of days, so don’t dwell on it. Secondly, make sure you have a good workout routine and good goals that are easy to accomplish! For instance, I went home right after that “not so good” workout and wrote down my ideas for the remainder of the week, shown above! Then, I made sure my meals were nutritionally balanced and more Whole Foods! I made sure to up my water intake, etc. Thirdly, once in the gym with the good routine and balanced diet, I made sure to dial it back a bit (lessen weight, lessen sets, and reps!) and find good form and mind and muscle connection! I’m doing my push day right now I was draft this out in my notes and I can tell the difference in my form with less weight and less sets!! I came back strong this week after that “not so good” workout! And I pray this next week I can redeem myself again with Britt’s EMOM workout!

I pray you find this helpful and continue to do what’s best for you! My goal is 3-4 times a week and I was able to do that this week!

Have a great week, and catch some gains! 💪🏾👏🏾🙌🏾

And that’s the Tee👩🏾‍💻💙☕️

P.s. Follow all my links for more on ATTT🩵☕️

Welcome To: Gym Girl Era!!

Y’all I am beyond proud of myself for going to the gym for 9 weeks straight!! Can you believe it? CAN I BELIEVE IT????🤯 Week after week, it was different for me. Like the first four weeks I did the Shred Program by Brittany Lupton and that…THAT was amazing and I am so beyond proud of myself for completing that four week challenge! Then there was the second four weeks, I jumped right in to Brittany Lupton’s Advance Program and completed that! It was so amazing having my best friend, Kennedy, with me those 7/8 weeks, and she is still going strong with me every single day✊🏾.

Don’t put me too high on a pedestal, there were a few days in there where I didn’t want to get up at 5a.m. and go to the gym, so I let my body rest. I stayed in bed and slept in. BUT I didn’t let that stop my grind. This year, 2023, I chose to be very disciplined and stick to my grind! That’s something I was going to make a priority. To stick to my plan, and continue going and it helps a lot having a buddy go with me. We held each other accountable and I loved that for us!

Oh, before I forget, I decided that my 9th week going to the gym would be my deload week. Meaning, lifting 30%-50% lighter than my normal to give my body a break but still stick to my routine. It was hard to not lift as heavy as I am used to but it was nice for a small break. I read from the KK Fit twins on Instagram that a deload week is good around week 8-10, so I choose the middle, week 9. So now I’m on to week 10, and I’ve already got myself set on lifting heavy again! YAY🥳 it feels like it’s been so long haha, not really but do miss hitting consistent PRs🥲.

Side note: I weighed myself after week 8 and I lost about 5 pounds! That may not seem like a lot but to me it is. I’ve been trying to eat better and everyday is a battle but I’ve got this! This week coming up, I’m trying to my hardest to get my nutrition for my body right. I’m trying to eat cleaner, more whole foods, and lot’s of protein! I don’t think I want to go on a diet, per say, but I do want to use the 80/20 method (whole foods/fun foods: desserts, wine, candies etc.) so I don’t just cut the “bad” foods out of my life, because ya girl will not do that so why even sit here and say otherwise😅. But Deanna Margo on Instagram said that the 80/20 method was a good route to go for us foodies, so that’s what I’m doing. I’ll report back on how that’s going!

Side joke: My pastor was reading a scripture in church today and said ‘Jesus is the bread of life” and then stated “SEE, carbs are good for you”🤣 I just thought that was hilarious!

Anyways! Thank you all so much for following along in my fit journey so far. And please, please, please, feel free to use my Shred blog posts (links below) in the fit journey tab as reference for good workouts, by Brittany Lupton. I got leg days, upper body days, cardio and core days, so just feel free to use that as a workout reference. Also, let me know if you do decide to use those and we can talk about how ya liked it! Also, if you want to see the Advanced Program I did for weeks 5-8, go follow Brittany Lupton’s Instagram and App! I 10/10 recommend the app and her page, she’s a certified fit trainer and is a very good coach!

Alright ladies and gents, that’s all I have for you! Remember to drink your water, stay hydrated, STRETCH and WARM UP, and last but not least, REMEMBER REST DAY’S ARE JUST AS IMPORTANT! I love you all, and hope you move your body in some type of way today, and this coming week! Check out AND follow my links below so you can get all the LIVE updates from me! Have a great week!

And that’s the TEE👩🏾‍💻💙☕️

Week of Workouts (SHRED W4)

LAST WEEK OF THE FOUR WEEK SHRED PROGRAM👏🏾 I’m so proud of myself for completing the program and being consistent for the entire month of January! I even won Brittany Lupton’s $500 CASH PRIZE🤑.

My word for 2023 is Discipline and I really think I’ve turned going into a lifestyle habit! I’ve been very disciplined and making sure that I keep the gym and my fitness a priority. I also listen to my body and rest twice a week for a full recovery. I’ve held myself very accountable this past month and I’m excited to see how far I go with this new lifestyle change.

So, without further ado, here is my WEEK OF WORKOUTS!

W4D1: Glutes

Pause Squats 3×10

Hip Thrusts 3×12

DB RDL’s 3×10

Deficit Reverse Lunge 3×10

Leg Extensions 3×15

Hamstring Curls 3×15

W4D2: Back + Biceps

Assisted Pull-Ups 3xAMRAP

Lat Pulldowns 3×10

Bent Over Row Underhand Grip 3×10

SUPERSET: 3×10 ON ALL

Chest Supported Rows
EZ Bar Spider Curls

Rear Delt Flys 3×10

Alternating Hammer Curls 3×10

W4D3: HIIT Cardio + Core

Treadmill Walk .5 miles

Treadmill Run .5 miles

Treadmill Sprint 6x30secs

CORE CIRCUIT: 3×15 ON ALL

Mountain Climbers
Crunches
Clamshells
Leg Raises
Spider Crunches

W4D4: Chest, Shoulders + Triceps

Shoulder Press 3×10

SUPERSET: 3×10 ON ALL

Lateral Raises
Alternating Front Raises

Tricep Kickbacks 3×10

FINISHER CIRCUIT: 3×10 ON ALL

Squat to Overhead Press
Mountain Climbers
Shoulder Taps

Push Ups 2xAMRAP

W4D5: Full Lower Body Circuit + Glute Burnout

CIRCUIT: 3×10 ON ALL

Hip Thrust
B Stance Hip Thrust
Seated Banded Hip Abductors

CIRCUIT: 3×10 ON ALL

Bulgarian Split Squats
Bodyweight Step Ups

GLUTE BURNOUT: 3×10 ON ALL (Banded)

Single Leg Glute Bridges
Frog Pumps
Glute Bridge
Fire Hydrants

I did mobility drills BEFORE each workout and stretches AFTER each workout. This helps my body warm up and get ready for the workout and be less sore after each. Foam rolling is also very nice to do as well. I got my foam roller for Christmas, I know my step-mom got it off Amazon!

And that’s the TEE👩🏾‍💻💙☕️

Week of Workouts (SHRED W3)

Hi everyone and welcome back to my Fit Journey! If you have been following my Blog’s Instagram, you see that I had a tone of fun this week with Brittany Lupton’s SHRED Program! If I’m honest, I haven’t really been “shredding” pounds or really losing any weight, BUT, I have been maintaining weight, and doing A LOT better with my eating habits. Because, as we all know, abs aren’t made in the gym, their made in the kitchen! HAHA 😆 I’m funny I know!

Side note: I do warm up before workouts and cooldowns/stretch after workouts. If you’d like to know what those warm ups and cooldowns are, please read Warm Ups + Cooldowns! I am no fitness trainer, but the trainers I do follow and listen to, say that warming up your body before a workout and stretching afterward, are very beneficial and helpful to your body and muscles/recovery. I attest to that and am proof of that! Also, foam rolling helps me after leg days and some back days.

Ps. I do yoga on my two rest days so that my body is still being stretched and moved in some way.

Also, last week in my week of workouts explanations I would say how I did the workout and if it was how Britt planned it to be or not, this time, I’m just going to put exactly what I did, and if you’d like to know the actual workout plan that Britt assigned, then feel free to send leave a comment, send me a message/email, or DM on Instagram! All the links are below! So feel free to follow, like, share, and subscribe to my Blog’s website/email, TikTok, LinkTree, Instagram, Spotify playlist, and more!

So, without further ado, here’s this weeks WEEK OF WORKOUTS!

W3D1: Glutes

SUPERSET:

Hip Thrusts 3×10
Band Hip Abductions 3×30

BB RDL’s 3×10

SUPERSET: 3×12 ON ALL

Sumo Squats
Curtsy Lunges

Weighted Back Extensions 3×12 (first set was no weight)

Hamstring Ball Roll In’s 3×15

W3D2: Back + Biceps

Negative Pull-Up’s 3×10

Lat Pulldowns 3×10

Alternating DB Bicep Curls 3×10

Chest Supported Rows 3×10

Rear Delt Flys 3×10

Hammer Curls 3×10

W3D3: Cardio

Treadmill Walk 12incline/3speed/30minutes

W3D4: Shoulders + Triceps

Shoulder Press 3×10

TRISET: 3×10 ON ALL

DB Lateral Raises
DB Chest Supported Rear Delt Flys
DB Overhead Tricep Extension

Straight Bar Front Raise 3×10

Push-Up’s 3×10,7,6

SUPERSET BURNOUT: 3×10 ON ALL

Shoulder Taps
Mountain Climbers

W3D5: Full Lower Body Circuit + Glute Burnout

TRISET: 4×10 ON ALL

DB Hip Thrusts
DB B Stance Hip Thrusts
Banded Hip Abductions

Sumo Squats 4×10

TRISET: 4×10 ON ALL

Front Lunges
Reverse Lunges
Curtsy Lunges

BANDED GLUTE BURNOUT CIRCUIT: 2x30secs ON ALL

Clamshells
Glute Rainbows
Frog Pumps
Glute Bridge w Hip Abductions

And that’s the TEE👩🏾‍💻💙☕️

Week of Workouts (SHRED W2)

Hey friends! You know what time it is! Another week of workouts for ya. Thank’s to Brittany Lupton for having the best workout apps! I am done with week two of her SHRED program. I will say, my eating habits were not the best this week, so I’m heading to the store right after this post to get more nutrient dense whole foods!

Anyways, without further ado, here’s this weeks WEEK OF WORKOUTS!

W2D1: Glutes

Back Squats 3×10

BB RDL’s 3×10

SUPERSET: this is not how she did it in her program, but this is what worked for me and my body still effective.

DB Walking Lunges 1×12
DB Lunges 3×12

Leg Extension (machine) 3×15

Seated Calf Raise (machine) 3×15

W2D2: Back + Biceps

Assisted Pull-Ups 3×10,5,4 (this was also not how she did it in her program, but this was what my body could handle, still effective.

Lat Pulldowns 3×10

Seated Mid-Cable Row 3×10

Bent Over Row to Rear Delt Fly 3×10

EZ Bar Bicep Curls 3×10

Hammer Curls 3×10 (her program called for cables but none were available so I chose to do DB’s)

W2D3: HIIT Cardio + Core

Treadmill Walk .25 miles (added this part to the program, her’s did not call for this but I wanted to warm up before sprinting)

SPRINT INTERVALS:

Treadmill Sprint 8x30s

CORE CIRCUIT: 3×10 ON ALL (same as before, her program called for more but my body handled this, still effective)

Bicycles
Deadbugs
In and Outs
Fingers to Toes Crunch
Up Down Plank

W2D4: Chest, Shoulders + Triceps

Incline DB Chest Press 3×10

Ex Bar Skull Crushers 3×10

Neutral Grip Front Raises 3×10

Lateral Raises 3×10

Cable Lateral Raises 3×10,5,5 (this is what my body could handle, still effective)

SUPERSET: (this is what I chose to do with limited time in the gym)

Cable Tricep Pulldowns 3×10
Push-Ups 2×8

W2D5: Full Lower Body Circuit + Glute Burnout

LOWER BODY CIRCUIT: 4×10 ON ALL

DB Squats
DB RDL’s
Pulsing DB Sumo Squat
DB/BW Curtsy Lunges (the first and last sets of lunges were with weight and the middle two sets were bodyweight)

BW Box Step Up’s 4x30secs

GLUTE BURNOUT: 2x30secs ON ALL

Banded Clamshells
Banded Glute Rainbows
Banded Fire Hydrants
Banded Glute Bridge

That completes ANOTHER 5 day workout week!! I hope you give this a try and enjoyed reading!

Please follow the blog so you get notified whenever I post! Feel free to send me an email so we can chat (link below)! FOLLOW Instagram, Linktree (the link icon), Pinterest, and TikTok for more LIVE updates on the blog (links below!)!! Also check out my workout playlist on Spotify (link below)! Thank you so much for reading and staying in tune with my Fit Journey! This one’s for you! Love you, have a great week! Chat soon!

And that’s the TEE👩🏾‍💻💙☕️

Week of Workouts (SHRED W1)

Heyyy friends! Ya girl is back and better than ever in the gym! This is the first week of 20223 and I gotta say, I accomplished a lot this week. I ran and SPRINT on the treadmill. I did box jumps and explosive step ups! Y’all, Brittany Lupton really did it with this one! The SHRED program she has on her app has really pushed me this week and helped me overcome my fears of “I can’t do that kind of workout” and “that looks too hard, let me find something else as an alternate”. We all know we are our own worse critics. I admit, I’m working on my positive self-talk because, as y’all know, we can be so hard on ourselves.

The SHRED program is for fat loss but also with strength and resistance training, all in one! And let me tell you, I’ve been feeling it for sure. My heart rate has been up and each session has me dripping in sweat but that’s what I want. It’s a four week, five day a week program and listen…I was so skeptical on doing this program just because it was five days a week. That’s a lot for someone who is as busy as me, but I said “I can do this,” and I have, I finally got my five day workout week completed and that’s a reward in itself. If you have been following my Week of Workouts on the blog, you all know that I usually didn’t make that fifth day, and sometimes not even a fourth day but this week, I DID IT! And I feel so proud of myself for doing it!

So without further ado, let me give you each day’s workout!

W1D1: Glutes

Hip Thrusts 3×12

DB RDL’s 3×12

Bulgarian Split Squats 3×10 (I held a 10lb plate in one hand)

DB Sumo Squats 3×12

Leg Extension (machine) 3×15

Hamstring Curls (machine) 3×15

W1D2: Back + Biceps

Lat Pulldowns 3×10

TRI-COMPOUND-SET: 3×10 ON ALL (this was not how she wrote it in her program, I just wanted to work on form so I combined these three due to using lighter weights than I’m used to. She intended these three to be separate so feel free to do it how it works for you).

Bent Over Row (Underhand Grip) (I used the smith machine for this exercise)
Rear Delt Flys (I used 5lb plates and used the incline bench for support)
Single Arm Bent Over Rows (I used a 10lb plate)

Ez Bar Bicep Curls 3×10

Alternating DB Bicep Curls 3×10

W1D3: HIIT Cardio + Core

Treadmill Walk .25 miles

Treadmill Run .25 miles

Treadmill Sprint 4x30secs

CORE CIRCUIT: 3x45secs ON ALL

Mountain Climbers
Oblique V-ups (R)
Oblique V-ups (L)
Leg Raises
Plank Body Saw

W1D4: Shoulders + Triceps

Shoulder Press 3×10

Lateral Raises 3×10

DB Front Raises 3×10

DB Tricep Kickbacks 3×12

Tricep Rope Pulldowns 3×10

Shoulder Taps 3×12 (don’t cheat, count to 24 each set so you get 12 each side *wink wink*)

W1D5: Full Lower Body Circuit + Glute Burnout

Box Jumps 4x30secs (bodyweight)

KB Deficit Reverse Lunge 4x30secs (I alternated each leg during the 30 secs, I held two 5lb Kettlebells, and stood on one 25lb plate for the deficit)

CIRCUIT: 4x30secs ON ALL (I didn’t realize I was supposed to do this circuit style until after the first two exercises so those top two were done separately from the rest of the circuit)

Jump Squats (bodyweight)
Explosive Step Up’s (bodyweight)
Pulsing Sumo Squat (I held a 10lb Kettlebell)
Wall Sit (bodyweight)

GLUTE BURNOUT: 2x30secs ON ALL

Banded Kickbacks
Banded Hip Abduction
Banded Lateral Walks
Banded Front to Back Walks

That completes my 5 day workout week!! I hope you give this a try and enjoyed reading!

And that’s the TEE👩🏾‍💻💙☕️