Category: fit journey

At Home Workouts

Okay so, this week was not what I intended (and I’m laughing now that I think about it) but I did hit TWO good at home workouts. Quick and simple, so I’ll just share it with you below!

Quick Banded Glute Burnout Circuit

Abductors 50 reps 

Glute Bridges 50 reps 

B Stance Glute Bridges 25 reps (on left + right legs)

Fire Hydrants 50 reps (on left + right legs)

Squats 50 reps 

Pulse Squats 50 reps 

Kickbacks 50 reps 

Quick Core Circuit

2 rounds / 45secs on 15sec rest on all

Heel Slides

Deadbugs

Elbow to Knee Fingers to Toes

L Leg Drops

Body Saw Plank

There it is! Simple and not what I intended but aye, we can only go up from here! These workouts did hit good though, so I say give them a try! Let’s make this next week a GREAT ONE! Thank y’all for reading! Please follow my Instagram for Live Updates on the blog! Follow the blog, and turn on notifications so you’ll know whenever I post! Love you!

And that’s the TEE👩🏾‍💻💙☕️

Week 3 of Workouts!

Week 3! It’s been a week too! Between the extra rest days, excuses, and the snow, I got three really good workouts in. I did not get Yoga in though, plans changed and I had to do something else. But, that’s the truth behind a fitness journey, it’s not all sunshine and rainbows. But, on the flip side, I did accomplish some great things since last week. I got a lot of PRs at the gym, could definitely feel myself getting stronger, which is great progress, I got my first blog interview posted for y’all to read, and almost finished 2 books! I also started drafting for my first short story, for the blog! So, yes I’ve had a lot of accomplishments this week! You guys already know about the quote I referred to in my most recent Daily Journal, but if not, it stated “Sometimes you gotta take a BREAK so you can take it up a notch!” and I agree with it, I took like 3-4 extra rest days and maybe that’s because subconsciously, I knew I needed a break, to come back harder! And today, after those 3-4 days, I DID come back harder! I’m lifting a lot heavier for the most part than I was in September when I relaunched my fit journey and I couldn’t be more proud of ME! So, without further ado…Week 3 of Workouts!

Day 1: Boyfriend Workout

This workout is what I called the “Boyfriend Workout” because I literally do my boyfreind’s workout lol! Plain and simple. Whatever he does, I do. So, I would call this: Full Body Day. I say that because we hit a little bit of everything with this style of workout he does.

Machine Back Extensions for 50 reps

Ez Bar Bicep Curls for 50 reps

AB Machine for 50 reps

Elliptical for .5miles

Row Machine for 50 reps

I believe this workout took about a good 35-45 minutes for us to complete! Felt really strong here, hit some PRs! Yay!

Day 2: Back, Biceps, Cardio, + Core

Woo! This was a KILLER day! I really did a lot of lifting and movement here with this one.

Lat Pulldowns 3×8

Bent Over Row (Underhand Grip) 3×10

Chest Support Rows 3×10

Rear Delt Flys (DB) 3×10

Ez Bar Bicep Curls 3×12

Alternating Hammer Curls 3×10

CORE CIRCUIT on the Elevate Core Machine: 2 rounds

  1. Basic Scrunch 10 reps
  2. Dynamic Plank (elbows on board) 20 slow counts
  3. Oblique Scrunch with Knees (R) 5 reps
  4. Oblique Scrunch with Knees (L) 5 reps
  5. Intermediate Plank 20 slow counts
  6. Intermediate Scrunch 10 reps

CARDIO: 10mins

Treadmills 12 incline, 3 speed

Day 3: Compound Lifts

With this workout, I chose to compound lift, meaning a style of training that integrates movements that stress multiple muscle groups at one time. It’s a heavy hitter kind of day, so I suggest that it be the beginning of your workout week OR after coming back from multiple rest days, (today, based on the way I’ve been counting days, would be the last day of the week and also after multiple rest days) but that’s just a suggestion, I am not a fitness trainer, by any means. I also put my PRs as well, and I’ve most definitely improved since the last two compound lift days, 7/10/22 and 9/10/22. I based this workout, though, on the 9/10/22 workout, and only two of the exercises hasn’t increased by weight.

Pull Ups (1XAMRAP (highest rep=4.5 w/o assist) 

3X10 on ALL ⬇️ 

Chest Press (highest weight for 8 reps, quick pause then 2 more reps= 95lbs)

Deadlifts (highest weight= 115lbs) (hasn’t changed)

Overhead Press (highest weight for 5 reps= 55lbs) 

(hasn’t changed)

Back Squat (highest weight for= 95lbs)

Bent Over Rows (highest weight= 75lbs)

The two that “haven’t changed” are the exercises I haven’t been doing a lot of while following Brittany Lupton’s Program, so I can see why I haven’t really increased a lot of weight, but the other’s have gone up by at least 10-20lbs, and that’s fantastic improvement. I also, improved on my pull ups, I can almost get that fifth one now! With no assist! Yay!

So, I hope you all enjoy your day, and enjoyed reading my week 3! Please FOLLOW the blog, my Instagram, and feel free to use my Spotify playlist! Links below! Love you ALL!

And that’s the TEE👩🏾‍💻💙☕️

Week 2 of Workouts!

This week was a short one y’all. I got three amazing workouts in this week which is good, and I’m proud of myself for going. More rest days than I wanted but, oh well. Yes, I am kind of sad that I didn’t go 5 days this week, and kind of beating myself up a bit for not going at least four days this week, but I’m working on being more gentle with myself, and more kind with my self-talk. Is anybody else’s little voice in their head bullying them? Because, guilty! So, I’m promising myself that I’ll be a lot nicer to myself. With that being said, here’s this week’s WEEK OF WORKOUTS!

Day 1: Glutes

SUPERSET:

  1. Barbell Glute Bridge 3×12
  2. Banded Hip Abduction 3×30

DB Box Step Ups 3×12

Weighted Back Extensions 3×20

BANDED GLUTE BURNOUT CIRCUIT:

  1. Fire Hydrants 3×15
  2. Glute Rainbows 3×10
  3. Banded Clamshells 3×10

**now that I’m writing this, I think I did 3 rounds instead of 2 like Brittany Lupton’s program called for, dang it lol, well extra work for me, and YOU, hehe!**

Day 2: Back + Biceps

Barbell Row 3×8

Inverted Row 3xAMRAP

Lat Pulldowns 3×10

Single Arm Bent Over Rows 3×10

Hammer Curls 3×10

Single Arm Rear Delt Flys (cables)

CORE CIRCUIT: 2 rounds / 45secs on 15sec rest on all

  1. High Plank Knew to Elbow
  2. Leg Raises
  3. Deadbugs
  4. elbow to knew Fingers to Toes
  5. Heel Slides

Day 3: Glutes + Hamstrings

Romanian Deadlifts 3×8

DROPSET:

  1. Bulgarian Split Squats 3×10 (I use a 10lb barbell plate to hold in one hand)
  2. Bodyweight Bulgarian Split Squats 3xAMRAP (drop your weight and go to failure)

Weighted Back Extensions 3×12

Leg Curls 3×12

Abduction Machine 3×20

And there it is folks! I know I’ve said this a lot but HUGE thanks to Brittany Lupton’s Workout App! Her programs have really helped me advance in my workout sessions. I’ve built so much confidence in myself, much more physical strength, and more love for my fit journey! Thanks Britt! You’re the best!

P.s. I’m going to my first official YOGA class tomorrow! Stay tuned for that, I’ll let y’all know how it goes, and how I plan to implement that into my workout routine!

Thank y’all for reading! Please follow my Instagram for Live Updates on the blog!

And that’s the TEE👩🏾‍💻💙☕️

Warm Ups + Cooldowns

Hey everyone! Thanks for reading my first Week of Workouts on the blog! One thing I did realize that I did forget to implement into the routine each day was the warm ups and cooldowns I use each workout. How on earth did I FORGET that???!! Anyways, I’m fixing that right now.

Warm Ups:

For Back and Bicep Day:

Up and Overs 1×10 (there are two variations I do here, I’ll probably show a video on Instagram of the variations due to it being hard to explain exactly what I do)

Arm Swings 1×10 (each arm)

Pull Aparts 1×10

For Chest, Shoulders + Tricep Day:

Up and Overs 1×10

Arm Swings 1×10 (each arm)

Pull Aparts 1×10

Shoulder Rotations 1×10 (each arm) (there are three varations I do here. I’ll probably show a video on Instagram of the variations due to it being hard to explain exactly what I do)

Warm Ups:

For Any Leg Days:

Hip Openers 1×10 (each leg)

Leg Swings 1×10 (forward and backwards) (each leg)

Leg Swings 1×10 (side to side) (each leg)

Hamstring Scoops 1×10 (each leg)

Lateral Lunges 1×10 (each leg)

Cooldowns:

For Any Upper Body Day:

Hold for 10-20 seconds each:

Ab Stretch

Puppy Pose

Cobra Pose

Child Pose

Seated Side Bend (R)

Seated Side Bend (L)

Seated Spinal Twist (R)

Seated Spinal Twist (L)

Seated Mountain Pose

Tricep Stretch

Bicep Stretch

Shoulder Stretch

For Any Leg Day:

Hold for 10-20 seconds each:

Hamstring Stretch (R)

Pigeon Pose (R)

Low Lunge (R)

Hamstring Stretch (L)

Pigeon Pose (L)

Low Lunge (L)

90 90 Stretch

Figure Four Stretch (sometimes I do this one)

Butterflys (sometimes I do this one)

SO! There ya go, it’s all there, and it’s very very very important to warm up before workouts for mobility purposes, and cooldown your body after working it so dang hard for those GAINS!

Thanks for reading! Go follow the blog please! Also if ya haven’t already, go follow my Instagram for Live Updates on the blog!

And that’s the TEE 👩🏾‍💻💙☕️

Week 1 of Workouts!

I have decided to start Brittany Lupton’s Glutes Program for the month of November! This is a new journey for me and I know that I have gotten a ton stronger since starting her programs. I did dig into her Advanced Split program when I first started out on her app, and her Core Program as well! I still implement her Core Program for the upper body days on her Glutes Program! ANYWAYS! Here’s this week’s Week of Workouts!

Day 1: Glutes

Workout:

SUPERSET:

  1. Hip Thrusts 4×12
  2. Banded Hip Abduction 4×30

Reverse Hypers *bodyweight* 4×15

Abduction Machine 3×20

BANDED GLUTE BURNOUT CIRCUIT: 3×10 on all

  1. Glute Bridge
  2. Glute Bridge with Abduction
  3. Fire Hydrants
  4. Glute Rainbows

Day 2: Back + Biceps

Workout:

Lat Pulldowns 3×8,8,6

Chest Supported Rows 3×10

Rear Delt Flys (DB) 3×10

Single Arm Pulldowns 3×10

Ex Bar Bicep Curls 3×12

CORE CIRCUIT: 2 rounds / 45secs on 15sec rest on all

  1. Bear Plank Shoulder Taps
  2. Toe Crunch
  3. Oblique Heel Taps
  4. Bird Dog Crunches
  5. Plank

CARDIO: 5mins each on both

  1. StairMaster
  2. Recumbent Bike

Day 3: Quads + Glutes

Workout:

Front Squats 3×6

Walking Lunges 3×8

Leg Press 3×10

Leg Extension 3×15

AB CIRCUIT: 3 rounds

  1. Bicycles 20 reps
  2. Oblique V-Ups 12 reps
  3. Crunches 10 reps

Day 4: Chest, Shoulders + Triceps

Workout:

DB Chest Press 3×8

DB Chest Flys 3×10

Shoulder Press 3×8

Lateral Raises 3×10

Rope Tricep Extension 3×10

Push Ups 3xAMRAP (I did 10 each set!)

CORE CIRCUIT: 2 rounds / 45secs on 15sec rest on all

  1. High Plank Knee to Elbow
  2. Bicycles (3sec hold)
  3. Deadbugs
  4. Side Plank (R)
  5. Side Plank (L)

CARDIO: 10mins

Recumbent Bike

I just want to thank Brittany Lupton for her workout program! I can feel myself getting stronger and stronger with each workout and I love that! I hit a lot of PRs this week as well!

Thank y’all for reading! Please follow my Instagram for Live Updates on the blog!

And that’s the TEE👩🏾‍💻💙☕️