Shoulders & Glutes – 3/21

Shoulders:
-Front to back barbell press
-Barbell front raises
-Cable upright rows
     superset with cable side lateral raises
-Bent over barbell rear delt rows

Glutes
-Smith machine donkey kicks
     superset with lying leg curls with dumbbell
-Cable kickbacks
     superset with cable pull throughs
-Box jumps

Dollar a Day Training: Sets, reps, and weight suggestions are included on the downloadable
workout version, as well as my personal training tips and explanations
of exercise variations.
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For this week’s combo pack (meal plan & 5 workouts):

Flex Friday! This workout didn’t really go as planned for me. Just as I was about to get a little frustrated, I remembered my belief that “if you’re not having fun, you’re not doing it right.” I wasn’t enjoying the workout, so I began doing movements and exercises I did enjoy. Working out seems to get a bad rap – it’s the “dreaded” part of the day for many. I think one of the keys to having lasting results is to learn how to enjoy what your doing whether it be workouts, work, or anything!

Gym Style Details:

Top: Forever 21

Shorts: Lululemon

Shoes: Asics

Tip of the Day: Get the most out of your workout partner. If you’ve already found a gym buddy, that’s great, but ensure you’re getting the most out of each other. First off, it is important to understand workout partners are a give and a take: you must be providing as much as you are receiving for it to be an equal partnership. 3 things I areas where I like to inspire and be inspired by my workout partner… 1) gym times – the hardest step can be getting to the gym, so just as you wouldn’t blow a friend off for a lunch date, schedule in a work out to hold each other accountable for going 2) emotional support – we all have good days and bad moments; when you’re down, it is important to have a support system to fall back on and it is a wonderful if you can in turn provide that support back to someone 3) fun – let’s face it, health and fitness can, in fact, be fun; friends and family make moments fun, so be sure you and you buddy are engaging in laughs at the grocery store, cooking healthy meals together over good conversation, giggling in between sets. If you’re not enjoying it and having fun, you’re not doing it right – in my opinion!

Now, if you’re someone who prefers to workouts alone, that is completely okay! In fact, half of the time, that is me! Do what works for you, but remember, there’s a lot to be said about pushing yourself outside of your comfort zone, so why not try it out!