Leg Exercise - Single Leg Split Squats

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The Single Leg Split Squat is one of those exercises that you will love to hate! It's a great exercise to shape your glutes but you might be waddling the next day! In our workout plans "leg day" is pretty popular and this exercise is included quite a bit!

Single Leg Split Squats

1. Hold dumbbells at your side or place an EZ bar or weighted bar across your shoulders (if you are a beginner, do not use weight until you have the movement down first).

2. Place one foot on a bench behind you.

3. While keeping your chest up lower your hips (squat down) until your front thigh is parallel to the floor.

4. Press back up into your starting position by focusing on your glutes.

5. Repeat on the same leg for listed number of repetitions then switch legs.

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Right to Bear Arms {Arm Workout}

I went into the gym the other day and only had a short amount of time to do my workout before we had to leave for the airport. I threw this one together and ended up loving it! The supersets (explanation below) are great for saving a little time and they will leave your arms trembling! Don't forget to check out our workout plans that will give you 4, 6, or 12 weeks of workouts laid out for you!

Things to keep in mind:

• Choose a weight heavy enough that the last 2-3 reps are difficult but not impossible.
• Never sacrifice proper form!
• Warm up for at least 5 minutes prior to lifting (jog on the treadmill or dynamic stretching)

RIGHT TO BEAR ARMS {ARM WORKOUT}

Warm Up:

Bicep Curls 1 x 20

Workout:

EZ Bar Curls 3 x 10

Superset:

Isolated Bicep Curls 3 x 10

---- Seated Overhead Triceps Extensions 3 x 10

Superset:

Cable Rope Bicep Curls 3 x 10

---- Cable Rope Pulldowns 3 x 10

Superset:

Cable Straight Bar Curls 3 x 10

---- Cable Rope Overhead Triceps Extensions 3 x 10

Supersets are performed to trick your muscles and get the maximum effort you can out of each muscle group. To perform a superset, you do the intended repetitions for the first set of an exercise and then move on, without a rest, to the next exercise prescribed for the superset. You will take your rest after you complete the rep ranges of the two exercises. 

Let us be your personal trainers with our detailed 4, 6 and 12 week She Sweats Workout plans! We guide your workout each day, telling you exactly what to do and what intensity to work at. We have everything you need! Find out more!

Triceps Exercise - Skull Crushers

Looking for a new triceps exercise? Try these Skull Crushers (also called many other things such as lying extensions using dumbells or lying EZ-bar extensions). These are included throughout our workout plans because we just can't get enough of them! Use these to shape your triceps and get those arms you've always wanted!

SKULL CRUSHERS

1. Lie face up on a bench as seen below. Hold the EZ bar over your chest with your arms straight up.

2. Bend your elbows and bring the bar down towards your forehead.

3. Squeeze your triceps and bring the bar back up to the starting position.

4. Repeat for the listed number of repetitions.

Tips:

• You can also preform these using dumbbells instead of an EZ bar.
• Preform each step in a slow and controlled motion.
• This may feel awkward at first so don't use too much weight until you get the hang of the movement itself.

Let us be your personal trainers with our detailed 4, 6 and 12 week She Sweats Workout plans! We guide your workout each day, telling you exactly what to do and what intensity to work at. We have everything you need! Find out more!