“Always walk with SASS in your step in the gym +
workplace.”
When you’re goal-oriented in the gym you walk with your head up in the gym
always focused on your next move you won’t have time to worry about others —
only on creating your strongest self.
When you’re on a mission with your headphones in and focused on the
challenge/exercise you need to conquer no one will ever underestimate your time
+ energy.
That work ethic + mindset is the sexiest and strongest assest in conquering big
life goals.
“Be small & strong.”
You may feel like a minority or small in your goals, but your work ethic
will always prove your strength to yourself and the efforts will impact your
community in a strong way.
Light Workout:
The best workout structure is 60 mins of efficient work to lose fat + build muslce!
Leg Day (Legs, Glutes + Abs)
| EXERCISE | REPS | BODY WEIGHT EXERCISE (30 SECS) |
| SUMO PULSE SQUATS | 4 X 12 – 15 |
Ex: SUMO AIR SQUATS JUMPING LUNGES |
| BANDED HIP THRUSTS ROMANIAN DEADLIFTS | 3 x 12-15 | Ex: DONKEY KICKBACKS GLUTE BRIDGES |
| GOODMORNINGS | 3 x 12-15 | Ex: GLUTE BRIDGES HAMSTRING WALKOUTS |
| BENT LEG BACK EXT | 3 x 12-15 | Ex: SQUATS, SKATERS |
| OBLIQUE CRUNCHES | 2 x 20 | Ex: JACKNIVES |
Complete 30 Secs of any bodyweight exercise in between exercises
Body Weight Exercise Options:
SUMO AIR SQUATS
JUMPING LUNGES
DONKEY KICKBACKS
GLUTE BRIDGES
HAMSTRING WALKOUTS
SKATERS
CRUNCHES
JACKNIVES
LOW CARB / HIGH PROTEIN PANCAKES HACK
The ultimate protein hack: 1 Scoop of any casein protein powder, 1 teaspoon of baking powder, 1 egg and water for mixing. The best 1-3g carb pancakes or waffles! Drizzle some honey for a clean take on this low carb/high protein meal!
Now are you team pancakes or waffles?
@smallandstrong.fit
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