“Always walk with SASS in your step in the gym +
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.
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|
|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
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?