AlexRicee

SHOULDERS & BACK 😮‍💨 it’s my mission in life to get you to like upper body workouts… is it working?? 💛

today is day 2 of 30 days of movement!! Sometimes that’s a workout and sometimes it’s just a walk around the block 🎧 the goal is to simply get yourself moving every day!!

WORKOUT:
1a. Shoulder press 4 sets | 12, 10, 8, 6 reps *increase weight each set*

2a. Barbell bent over row OR dumbbell row 4 sets | 8-10 reps

3a. Lateral raises
2 sets | 8-10 reps
1 set | drop set

4a. Alternating T plank 3 sets | 6-8 (each) reps

5a. Weighted Superman 2-3 sets | 8-10 reps *holding for a few seconds before lowering down*

Find more gym or home workouts inside my app 🏋️‍♀️🖤

upper body on the menu 👩‍🍳 a little bit of everything! I used to think that if it wasn’t a long workout it wasn’t worth it because I wouldn’t be able to do the workout I planned on doing. I’m so glad to have said bye to an all or nothing mindset ✌🏼 the things we can do in twenty minutes girllll -drake

this is a circuit workout so you might not use the weights you use when you have a longer rest time BUT that doesn’t mean you automatically grab lighter weights, just adjust accordingly!

3 ROUNDS:
8-10 lateral raises
6-8 (each) alternating bent over rows
10-12 (each) bird dog tricep kickbacks

3 ROUNDS:
15-20 Superman rear delt raises
10-12 push up to down dog
8-10 1.5 bicep curls

1-2 ROUNDS
30-45 sec forearm plank

my Busy & Built program are dumbbell only circuit style workouts

LEGS & GLUTES ❤️‍🔥 you need 30 minutes and some dumbbells!

annnd happy 1st day of June AND a Monday!! There’s never a perfect time to start going after your goals but I mean the 1st and Monday is as close to perfect as it gets I think 💫

I needed to be in and out of this workout quick so here’s what I did: I kept the first 2 exercises heavy with normal 2-3ish minute rest times 🔥 then I dropped the weight a little on the last 3 exercises and turned it into a circuit

1a. 4 sets | 8-10 heels elevated goblet squat

2a. 3 sets | 6-8 (each) deficit reverse lunges

2-3 ROUNDS
3a. 8-10 (each) DB single hip thrust
3b. 8-10 (each) Copenhagen plank raises
3c. 8-10 (each) clamshells

a workout I can do at home in front of the tv >>> 3 rounds with a 60 sec rest between rounds 🤝 let’s do it!!!

someone said you needed RDL tips 🍑 good news!! They are my fav exercise 🤝 I got you!!!! What other exercises do you feel like you could use some tips on?

sometimes I post pizza on my stories and get messages that say things like “I can’t believe you’re promoting that”

but I am a person who loves movement and loves nutrient dense meals AND ALSO loves pizza and a Crunchwrap supreme

choosing convenience over the “perfect” nutrient dense meal at home sometimes, or wanting to celebrate with your friends on the weekend with margaritas and pizza, does not mean you failed anything.

It makes you a normal freaking person!!! 🤟🏼

I heard you were looking for a dumbbell only workout? I got you covered 🤝 this full body workout was one of the best workouts I’ve had recently!! Every once in awhile you have a workout that reminds why you love lifting weights ❤️‍🔥

Comment STRONG and I’ll send you a completely free week of workouts to give you a place to start this week!! 🧚🏼

1a. DB Goblet Squat 5 sets | 6-8 reps

2a. DB Push Press 4 sets | 6-8 reps

SUPERSET
3a. DB Underhand Bent Over Row 3 sets | 6-8 reps
3b. Hand Release Push Up 3 sets | 8-10 reps

4a. Deficit Split Squat 3 sets | 6-8 (each) reps

5a. Plank Rocks 3 set | 30 sec

this workout is straight from Full Body Blueprint!