Back:
-stiff arm cable push downs
-wide grip lat pull downs
-superset with close grip pull downs
-single arm rows
-barbell dead lifts
Glutes:
-hyperextensions (read tip of the day)
-donkey kicks on smith machine
-superset with sumo squat jumps
-glute bridges
TIP OF THE DAY: Curves made of muscle – it is possible! It’s all about knowing how to create that look through weight training, which is what this workout is intended to do! One of the keys – building the back and glutes in order to create the appearance of an even smaller waist! This shrink your waist workout is all about technique; for instance, a hyperextension can be used as a back exercise AND as a killer glute movement. For my exclusive training tips, including how to build the booty through these movements to create curves made of muscle, download today’s dollar a day training! buy
CURVES MADE OF MUSCLE
I used to look like a string bean/pencil/straight up and down, but with hard work, training, and learned techniques I was able to build curves made of muscle! You can too!
Fitness Barbie Gym Style
Top: Target
Shorts: Nike Pro Combat
Shoes: Asics
Daily Dose of Motivation: I’ve found that nobody can want “this” for you more than YOU! When I first began my fitness journey, my boyfriend saw my potential before I ever did. I enjoyed occasionally going to the gym and eating “healthy” (granola bar and wheat thins healthy), but I also loved junk food and being lazy. He pushed me more than I pushed myself, but I didn’t see the results I wanted. It wasn’t until I wanted it for myself that I was able to transform my life and my body. I can’t want this for you. Your family can’t want this for you. YOU have to want it for you!
Eat Clean to Get Lean: Meal prepping on the grill! No matter what I add chicken into, I love to grill it! This chicken meal will be incorporated into this week’s new meal plan, which I will be posting tomorrow morning, so that you have all weekend to grocery shop/prep/prepare for a new week of clean eating and getting one step closer to your results!
Any recommendations for some back exercises at home? I can do most workouts with dumbbells but I find working the back out the hardest with just dumbbells.
Fitness Barbie
I would def agree – rows (all sorts of grip and single arm vs together). I'm in the beginning phases of working on something for you home workout-ers! :):)
Anonymous
Do you do cardio everyday? Or just hit during rotation?
Fitness Barbie
I do it on the HIIT rotation, or when specified in my dollar a day training.
Katrina
When you say….
"-wide grip lat pull downs -superset with close grip pull downs"
that mean to do the close grip pull downs right after you complete the wide grip lat pull downs?
also do you do sets. like 3 sets of 12…?
Fitness Barbie
Correct! As for sets & reps it completely varies on the day, exercise, muscle group: some I like to build, some I like to just keep tight – I specify on my dollar a day downloadable workout!
Any recommendations for some back exercises at home? I can do most workouts with dumbbells but I find working the back out the hardest with just dumbbells.
I would def agree – rows (all sorts of grip and single arm vs together). I'm in the beginning phases of working on something for you home workout-ers! :):)
Do you do cardio everyday? Or just hit during rotation?
I do it on the HIIT rotation, or when specified in my dollar a day training.
When you say….
"-wide grip lat pull downs
-superset with close grip pull downs"
that mean to do the close grip pull downs right after you complete the wide grip lat pull downs?
also do you do sets. like 3 sets of 12…?
Correct! As for sets & reps it completely varies on the day, exercise, muscle group: some I like to build, some I like to just keep tight – I specify on my dollar a day downloadable workout!