Chest and Tri’s!

Welcome back fit fam! Are you looking for a new chest and tri workout? Stay tuned for your next workout! Let’s just jump right in and get you guys going!

This is a workout that anyone can use, whether you’re    experienced or new to working out.

Warm up 8-10 minutes with cardio of your choice and stretch.

During warm up make sure to get your heart rate to your target heart rate. Do you know how to calculate your personalized target heart rate? Do you want me to make a blog explaining the benefits of starting your workout in the target HR and how to find yours? Let me know!

Super set 1 (8-12 reps 3 sets)

  • DB chest press (or sub BB chest press) 8-12 reps
  • DB chest fly 8-12 reps 3 Set

Super set 2 (8-12 reps 3 sets)

  • Incline DB press
  • Incline pushup

Super set 3 (8-12 reps 3 sets)

  • DB decline press
  • Decline push up

Super set 4 (8-12 reps 3 sets)

  • DB pullover
  • Bench dips

Super set 5 (8-12 sets 3 sets)

  • Rope tricep push down
  • Tricep single arm extension

STRETCH and ROLL OUT

Did you enjoy this workout? What type of workouts and posts would you like to see more of?

I hope you kill your workout babes!

Much love,

Morgan Mckenzie

Key:

DB- Dumbbell

BB- Barbell

Superset-  a set that includes another set or sets done one after another with little to no rest

Crush your next leg day!

Welcome back fit fam, if you’re still sticking around I appreciate you!

Today I have a leg workout for you to enjoy.  I personally am bulking before cutting for a show so I train legs twice a week as I want to focus on their growth. I would recommend training legs at least once a week though. Let’s jump in.

 

  • Warm up: 8 minutes of cardio at a moderate pace.
  • Back squats: 4 sets 8-10 reps
  • Superset 3 sets:
    • Leg press – 10-12 reps
    • Calve press – 10-12 reps
  • Hip Thrusts: (with band around knees) 3 sets 12 reps
  • Smith Machine Squats: 2 sets of 10 with feet out in front then 2 sets of 10 with feet underneath.
  • Super set 3 sets:
    • Hamstring curl – 12 reps
    • Lunges – 10 Reps each leg (Forward, reverse then curtsy)

 

I hope you enjoy this workout and the booty is nice ‘n sore! Let me know what you think of it and don’t forget to subscribe to be notified when there’s a new blog up!

Much love,

Morgan Mckenzie

Ab Circuit?!

Happy Monday. (Even though its my Tuesday)

Just thought I’d jump on and give you guys an\ ab circuit for the week! It doesn’t matter where you are in your fitness journey, you have abs in there.  They may be hiding, but I promise, they are there.  Let me tell you the secret to abs…. here it goes… abs start in the kitchen! Of course you have to train the muscle but stubborn stomach fat won’t go anywhere without proper nutrition!  Here’s a quick easy ab workout for you!

Keep in mind all of these exercises should be done slowly and controlled

Day 1:

-Bicycle crunches- 20 each side

-Plank Shoulder taps- 20 each side

-Full plank- 1 minute

*Three sets

Day 2:

-Flutter kicks- 1 minute

-Plank jacks-30

-V-ups-15

 

Hope you enjoy, let me know what you think!

Much love!

Morgan

Shoulder day!

Shoulders… If you’re anything like me, you LOVE them.

I train shoulders twice a week switching it up each time for my best results!  Interested in how I’ve chosen my split? Maybe I’ll tell you in my next blog!  Now, back to shoulders.  Here is my shoulder workout from a couple days ago.

I did 3 sets in each exercise.  I’ll add the weight I used. However, you should always do what you’re most comfortable with.

I always begin my workouts by stretching.  It is so important for not only your flexibility, but also your muscles and avoiding injury.

 

Stretch

Lateral rise- 12 reps x 10lb

Military press- 12 reps x 20lb BB

Upright row- 12 reps x 20lb BB

Front rise- 12 reps x 10lb

Alternating shoulder press 10 x 10lb DB

Super set with

Shoulder press 10 x 10lb DB

 

Try this workout on your next shoulder day and let me know how you liked it!

Much love!

 

INDEX:

lb- pound

BB- barbell

DB- dumbbell

Circuit Leg Workout!

I thought I’d start you out with a free leg/glute workout!

This workout consists of a total of 3 circuits with 3 workouts in each.  What is a circuit workout? A circuit workout is a number of exercises back-to-back with little to no rest in between, resting only when all the exercises in the circuit are complete. A word index is at the end of the workout. I’m adding the weights I used.  However, ALWAYS ALWAYS ALWAYS use the weight you feel most comfortable with. Please make sure to do all exercises correctly, whether these or any other workout as not preforming any workout correctly can result in serious injury. Enjoy!

Lets Get started!

Warm-up: Stretch, 3-5 sets of 20 BW walking lunge (10 Each leg)

CIRCUIT ONE

18 lb KB squat (12-15)

18 lb KB swing with squat (12-15)

20 lb BB walking lunge (20, 10 each leg)

Repeat 3-4 times

CIRCUIT TWO

BW step-up with kickback  (12-15 each leg)

20 lb BB curtsy lunge (20, 10 each leg)

BW Bulgarian split lunge with bosu ball (12-15 each leg)

Repeat 3-4 times

CIRCUIT THREE

18 lb KB single leg deadlift (12-15 each leg)

20 lb stiff legged BB dead lift

20 lb Front Squat to front press (12-15)

I hope you enjoy this circuit workout. Check back in for more blogs, workouts, giveaways and more!

INDEX

KB: Kettlebell

BW: Body Weight

BB: Barbell

 

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