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“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