LIIFT4 – Are you loving it or what?!
This new program is right up my alley! Are you loving it or what?!
It’s how I’ve been lifting for years. But this is forcing me do it in less time!👏🏼👏🏼👏🏼 No BS, just simplicity and intensity.
Posts
Weight Lifting That Works
Don’t let the big weights fool you… I am actually pretty weak when it comes to Olympic-style or power lifting. I lack the POWER part, so yah, that’s why 
I just do it because I like physical challenges & I like to mix things up! But for YEARS I did traditional body building exercises (and I still do
) & that bodybuilding style + nutrition is what seems to transform my body the most.
Comment if you need help finding a weight training program that works 
p.s. I do not recommend Nike Lunar Epic Flyknits for Oly Lifts 
Increase your fat burning metabolism
Has lifting changed your shape?! Which program, if any, made the difference for you?
Don’t wait until you’ve lost a certain amount of weight to start lifting & lifting intensely. The added muscle will increase your fat burning metabolism, among countless other benefits 
You want a faster metabolism?
Build those fat burners, aka muscles
!
You want a faster metabolism?
Then build muscle, limit alcohol to special occasions (slows metabolism significantly -74%-until it’s completely out of your system even when it’s just 1 drink, avoid skipping meals & sugary empty calories as those calories pretty much just feed fat cells, & fuel yourself with metabolism supportive nutrient-dense foods.
I’m NOT perfect, I just aim to always improve & be really good with my choices 80-90% of the time. It’s all about creating new habits & removing the old ones; a new normal.
I can gain weight SO easily since I do LOVE FOOD but the process of losing unwanted weight is tough. Develop new habits so you don’t feel restricted. It’s so worth it. Right?!
Strength Circuit
Give this a try and see what you think.
Tricep Push-up Progression
Feel free to Share if this is helpful
If you can’t do Tricep push-ups on your feet, start with hand-release Tricep push-ups on your knees by just lowering yourself to laying on the ground completely, releasing your hands & then powering yourself back up. Eventually progress to straight Tricep push-ups on the knees, and then start doing them on your feet. Even though you’ll just start with 1, before you know it, you’ll be doing an entire set on your feet💪
Killer WOD
Here’s a killer wod for you:
7 Thrusters
7 Bar-Facing Burpees
7 Split Jerks
X 7 ROUNDS 55-65lbs for the ladies
Modify movements, reps, rounds as needed & warm up first!
☝Don’t forget: Master’s Hammer & Chisel is a lifting program & meal plan releasing in December Plz message if you don’t have a Coach & want more info. I am ALWAYS running challenge groups for my Coaches & Customers✅
Headstands and Handstands
I was just playin after a workout ..headstands & handstands make me feel 12 again! but #HSPU (handstand push-ups) are tough! I know I’m BARELY going down into that push up but it’s comparable to shoulder pressing my body weight.. So yah, a few inches feels like a mile (& looks like a centimeter).
Leg Circuit
How do you feel about this circuit??
You can sub in a 1-min run/sprint or 1-min front & back kicks instead of the Rower.
But this was my WOD earlier today in case you want to create a similar one today/tomorrow:
WARMUP FIRST
⚡⚡⚡⚡⚡⚡⚡⚡⚡⚡⚡⚡⚡
50 #Goblet Squats (with KB or dumbbell)
250m Row
25 Push-ups
250m Row
50 Alternating lunges w/25lb weight plate overhead
250m Row
25 Kippping Pull-ups (as shown)
250m Row
25 Burpee Box Jumps
250m Row
50 GHD sit-ups (or 30 reverse crunches as shown)
It took me about 18minutes. Then did a DEADLY #legworkout . Now off to enjoy a #FitMargarita & dinner w/Matt!
What I do
I strength train 4-6 days/week depending on the week & how busy or sore I am.
Some days my strength training might just be core (along w/my cardio).
You just shouldn’t strength train the same muscle groups on consecutive days…
They need to repair/recover the day after they were trained.