Working Out at Beyond Fitness and Health: A Look at My Routine
I'm here today at Beyond fitness and health, my gym in Hollandale Beach, Florida, and I've had a lot of my subscribers asking me to bring them new butt and leg videos. So, today I wanted to give you guys a look at one of my workout routines, which is going to be a brief overview of what I would be doing if I was doing a lift on my own in the gym.
First Off: Squats
We're going to start with squats, regular barbell squats. What I always do is I start with the bar and warm up. So, you want to go ahead and get the bar on your traps, shoulders down, so that the bar is pulling you straight down to the floor. Go feet just outside of hip width apart and you're going to sit back and push your knees out. Now, I have the flexibility to go below 90°, and I can go pretty low; some people don't have that, and that's okay. You just want to make sure you keep your chest up, go down slow, and power up. Once I've warmed up, I put the bar back, and I'm going to throw a little bit of weight on there. This is what I typically go up to 95 pounds, and then I go up from there to 135 pounds, and then from 1 35 to about 10-15 pound increments.
My Next Warm-up Set
Now, my next warm-up set is the same exact thing as when I warmed up with the bar. Now that I have weight down, slow power up, push the knees out. You're going to do typically about two warm-up sets and then you have three to four working sets. Your rep range can vary; it could be anywhere from 8-15 reps again, that depends on what your goals are.
Moving On: Bulgarian Split Squats
We've completed squats, and now I'm going to move on to Bulgarian split squats. What you're going to do is grab weight for those of you who have not done these; I wouldn't recommend doing them with weight. It's a little bit more advanced, so I go ahead and put my back foot up on a pad if you don't have a pad like this in your gym, you can use a step, a chair, or a bench. Anything that you can put your foot on. You want laces down and then you're going to bend your front knee, go down slowly as low as you can as far as your flexibility allows, and then power back up. So, you're going down slow, coming back up; keys that I want you to be conscious of with this exercise is all the weight in your front heel, allow your knee to come slightly forward, and take the weight into your quad.
I Don't Want to See This or Wobbly Down
For those of you who can't do that exercise, you can just literally do a split squat like this on the floor. And then as you go, and you get more advanced, you can elevate it. Use your judgment; it would be anywhere from eight all the way down to six if you go up and weight with the weight that's in your hands, you could do six reps all the way up to 15. So, that's exercise two.
Exercise Three: Step-Ups
Now, we're on to the third exercise in my routine. I have a box, obviously a step-up; you can use a bench or a chair. Anything that's stable. What I'm going to do is I'm going to place one foot up on the step and raise your foot up and slam your heel into the step and jump. The idea is to go straight up every time you want to pick that foot up and slam it down. So, you're putting all the weight into your heels; you're using your glutes and your hamstrings.
Challenging Yourself with Weights
Now, I'm already out of breath because this is a good one. Challenge yourself with this if you can use weights like I'm doing. If it's too advanced then you can go ahead and drop down to just body weight. Making sure you fire straight up and do about 10-15 on each leg.
That's a Little Sample
All of these exercises, well at least the last two; I would suggest three to four working sets except for your squats; you're going to do three to four working sets plus your two warm-up sets.
"WEBVTTKind: captionsLanguage: enhey this is Sarah Grace SG training zone I'm here today at Beyond fitness and health my gym in Hollandale Beach Florida and I've had a lot of my subscribers asking me to bring them new butt and leg videos so today I wanted to give you guys actually one of my workout routines so it's going to be obviously a short kind of brief uh overview of what I would be doing if I was doing a lift on my own in the gym so first off I'm going to start you off with squats we're doing regular barbell squats what I always do is I start with the bar and I warm up so you want to go ahead get the bar on your traps shoulders down so that the bar is pulling you straight down to the floor go feet just outside of hip width apart and you're going to sit back and push your knees out now I have the flexibility to go below 90° and I I can go pretty low some people don't have that and that's okay you just want to make sure you keep your chest up go down slow and power up so once I've warmed up I put the bar back I'm going to throw a little bit of weight on there this is what I typically go up to 95 and then I go up from there to 135 and then from 1 35 to about 10 to 15 lb increments of course for everyone that's going to vary some of you may just be with the bar and then 10 lb that's where you have to use your best judgment okay so my next warmup set same exact thing as when I warmed up with the bar now I have weight down slow power up push the knees out now you're going to do typically about two warm-up sets and then you have three to four working sets so your rep range can vary it could be anywhere from 8 to 15 reps again that depends on what your goals are okay so that's the first exercise squats we're going to move on to our next exercise Okay so we've completed squats and now I'm going to move on to Bulgarian split squats so uh what you're going to do is grab weight now for those of you who have not done these I wouldn't recommend doing them with weight it's a little bit more advanced um and I go ahead and put my back foot up on a pad if you don't have a pad like this in your gym you can use a step a chair a bench anything that you can put your foot on you want laces down and then you're going to bend your front knee go down slowly as low as you can as as low as your flexibility allows and then power back up so you're going down slow coming back up now keys that I want you to be conscious of with this exercise you want all the weight in your front heel allow your knee to come slightly forward and take the weight into your quad okay go down slow and come back up you want to make sure to push your front knee out over your toe I don't want to see this or wobbly down okay so for those of you who can't do that exercise you can just literally do split squat like this on the floor and then as you go and you get more advanced you can elevate it use your judgment it would be anywhere from eight even on down to six if you go up and weight with the weight that's in your hands you could do six reps all the way up to 15 all right so that's exercise two okay so now we're on to the third exercise in my routine um I have a box obviously a step up you can use a bench a chair anything that's stable what I'm going to do is I'm going to place one foot up on the step you're going to raise your foot up and slam your heel into the step and jump so the idea is to go straight up every time you want to pick that foot up and slam it down so that you're putting all the weight into your heels you're using your glutes and your hamstrings as you can see I'm already out of breath it's a good one so challenge yourself with this if you can use weights like I'm doing if it's too advanced then you can go ahead and drop down to just body weight making sure you fire straight up and you can do about 10 to 15 on each leg all of these exercises well at least the last two I would suggest three to four uh sets except for your squats you're going to do three to four working sets plus your two warm-up sets so that covers it that's a little sample of one of my workouts Sarah Grace SG training Zone get in the zone my zone\n"
