SJ Fittness

Don't say I didn't put you on. This recipe is it!!!!

I did say lightly fry the plantain but you still may fry it to your preference. I don't like my plantains burnt to a crisp. 😂😂 You can swap out the tuna for chicken, soya, tofu or even salmon. Tag me when you do.

Enjoy it. Save it and share it. Plantain is a favorite around here. 😉

🇹🇹 🇹🇹

Who trains their Legs 3 or 4 times per week. 🤔

In Lethal Legs szn I do. Playing around in the lab with some new workout combinations. Left the sound on just so you know how intense it really is. Slide 2 especially. 🔥

Exercises featured:
RB American Deadlift
RB Reverse Hyper
Partner Assisted RB Kneeling Squat

Atm I alternate between bodyweight only, band workouts and compound lifts. Got to train and eat different to look different. 😉

Who trains their Legs 3 or 4 times per week. 🤔

In Lethal Legs szn I do. Playing around in the lab with some new workout combinations. Left the sound on just so you know how intense it really is. Slide 2 especially. 🔥

Exercises featured:
RB American Deadlift
RB Reverse Hyper
Partner Assisted RB Kneeling Squat

Atm I alternate between bodyweight only, band workouts and compound lifts. Got to train and eat different to look different. 😉

TOTAL CORE: Band Edition.

Lemme sn**ch that waist for you. Better to get in on this workout. For each of these moves you need to deliberately tighten your core. Listen my abs are feeling it.

The best ab workouts dont need alot of reps but you need CORE engagement. I know sometimes we skip abs or it's an afterthought. Do not I repeat DO NOT SKIP this one.

🏋️‍♀️ Beginner: 30s work, 30s rest
🏋️‍♀️Intermediate: 40s work, 15s rest
🏋️‍♀️Advanced: 45s work, 10s rest.

Repeat circuit 3 - 6 times. Thank me later. 😉

What you see vs What's going on.

Me smiling and trying to keep it cute...while my hamstrings are screaming for dear life. Especially since this was the finisher and the band workouts we did before 🔥FIRED UP🔥 our Glute-Ham.

We keep it simple but functional. One thing I know, two things for certain:
💣 Instant Peaches Lift
💣 Your hamstrings have never been worked like this before.

You trying any of these or you will pass? 😏

There are two reasons you should not do this workout.

1. You genuinely enjoy doing easy workouts.
2. You've never seen these exercises before.

I cant help you with the first one, but I do know your peaches will be on 🔥. I will say it one more time for you because I know you didnt hear me.......hopping like a grasshopper isnt going to lift your glutes. Are you Bugs bunny? 🤣

Tbh plyo has it's time and place but I will address that in another post. In the meantime, this instant glute pump workout will have you disliking me in a good way.

For the 1st two moves, engage your CORE for every single rep. Otherwise you will have partial range of motion. Substitutions:

💎 You can use a bench or couch.
💎 Sliders: plastic plates or paint covers.

Now don't just save and share the post. Do the work!👀

I don't know who this is for but

the reason you arent seeing a difference in your midsection is because YOU ARE INCONSISTENT. 🤫Yup I had to say it.....but that's just one part.

You spend 2 hours scrolling through the core workout hashtag to find a creative workout that looks challenging. Honey, let's be real here....your results are showing up like the plan you have. [NONE]

You should be including effective exercises that require your core to be engaged. Notice I said core not abs....the abs are apart of your core muscles.

But I mean you may not want abs, just to loose inches to wear crop tops everywhere. 👩‍🏭If that's the case, challenge yourself abit with these exercises.

As unconventional as it sounds, do them every other day either increasing your MAX HOLDS or reps. 6 sets.....👀

Its giving what's supposed to be gave LETHAL LEGS. 🔥I told y'all we ain't playing.

Here is a peek into the Hot gurl Summer Guide. 👀

🔹️BW Split Squats
🔹️ DB Split Squats
🔹️ Trx Pushups

I'm not putting the sets cuz I know you will call Gary for me. 🤣 Trust and believe at $150TT you are in for more than you signed up for.

https://form.jotform.com/202514954238860

Its giving what's supposed to be gave LETHAL LEGS. 🔥I told y'all we ain't playing.

Here is a peek into the Hot gurl Summer Guide. 👀

🔹️BW Split Squats
🔹️ DB Split Squats
🔹️ Trx Pushups

I'm not putting the sets cuz I know you will call Gary for me. 🤣 Trust and believe at $150TT you are in for more than you signed up for. 👇🏽

https://form.jotform.com/202514954238860

This may surprise you. 😌

But squats and deadlifts alone can't give you that "lift" you want.🤐

In this video, I go into detail on why I choose these 3. Tbh those no pump improper squats you are doing are NOT helping to give you the curves you want.

AHT AHT. Curves in the right places. Your gluteals are the largest muscle in the body. If you want it to grow, lift you must. 🤷‍♀️ ISOLATION you will need!!!!!!!

Whew, enough said. I didnt put any variations in the video, but DM me so I will send my recommendations. 😉

Foundation and Form Sis! Turn the volume up for verbal cues.

Before we jump into big lifts, we are working on fine tuning form. Process process process. This is the tough stage that a few of you may want to skip. But this is where longevity and the muscular adaptations start.

The 1000 low energy jump squats you all be doing, WILL NOT BUILD YOUR LEGS. Imma have to say that again on another post. This is her first time doing this movement. I think she did great!

🍑 #868🇹🇹 🇹🇹 💄 ✔️

I'm giving you ladies a 3-IN-ONE special. Turn volume up for voice over with form cues. Yes that's my business voice. 😂

But I know exercise cues helps with my clients. So these will help you too..you just may hear my voice while you are doing these. It's like having me as your trainer for real. Form is your foundation and that's what trains your muscles for longevity and Aesthetics of course.

⚡ SL + SA Floor Press
⚡ WBanded Front Raise
⚡ Goblet Lunge Hold

To get to the big lifts, you need to master the basics. I will bless you w tutorials as often as I can. Do you want more videos like this?

Smack the link in bio to jumpstart your February wellness goals.

Not your average CORE session.
[ 3 MINUTE READ: Slim waist coming right up]

I can tell you that two of the main functions of your core are body stabilization and energy transfer. It means for functional lifts and everyday movements your core will be engaged at some point.

This means you can get more out of your workouts by being intentional and making that muscle mind connection. Along with consistent diet regimen your fat in your core will melt away. These movements are your non-traditional core exercises...but if you look closely you can see me tightening my core throughout the movement.

Workout Recommendations:
⚡ Turkish Get-up- Advanced movement that taps into fullbody proprioception. Start w 3 reps a side and add as you get comfortable.

⚡ Kneeling Dumbbell Press - Targets shoulder, back and core. I used 15lbs for 12 reps.

⚡ Side Plank w Row - Targets Core and Back. 15 reps per side.

Sheesh I know the caption is long but you ladies need to know.

Not your average CORE session.
[ 3 MINUTE READ: Slim waist coming right up]

I can tell you that two of the main functions of your core are body stabilization and energy transfer. It means for functional lifts and everyday movements your core will be engaged at some point.

This means you can get more out of your workouts by being intentional and making that muscle mind connection. Along with consistent diet regimen your fat in your core will melt away. These movements are your non-traditional core exercises...but if you look closely you can see me tightening my core throughout the movement.

Workout Recommendations:
⚡ Turkish Get-up- Advanced movement that taps into fullbody proprioception. Start w 3 reps a side and add as you get comfortable.

⚡ Kneeling Dumbbell Press - Targets shoulder, back and core. I used 15lbs for 12 reps.

⚡ Side Plank w Row - Targets Core and Back. 15 reps per side.

Sheesh I know the caption is long but you ladies need to know.

After my full body sports massage and rest day, I decided to up the ante abit. If you've been following my lifts I've been progressively overloading every week. Feels good to write my goals down and crush them. My training program includes 1 Fullbody Day, 1 Leg Day, 2 UpperBody + Plyo Days. Cardio: Spinning 3 times per week.

Nutrition: Adequate balance of carbs, proteins and fats. Lots and lots of veggies. Oh yes and an occasional glass of wine. Lol.

To achieve aesthetic goals you will need to prioritize the PROCESS. Your workouts, your meals, your rest adds up to the results you want.

Workout:
⚡Box Squats
⚡Eccentric ChinUps
⚡DB Good morning
⚡Overhead Press (Machine)
⚡ 3 Way Cable Kickbacks
⚡ Weighted Plank + Elevated SidePlank

Fill out the form in bio for customized workout guidance. I'm ready to work with you. 😉

After my full body sports massage and rest day, I decided to up the ante abit. If you've been following my lifts I've been progressively overloading every week. Feels good to write my goals down and crush them. My training program includes 1 Fullbody Day, 1 Leg Day, 2 UpperBody + Plyo Days. Cardio: Spinning 3 times per week.

Nutrition: Adequate balance of carbs, proteins and fats. Lots and lots of veggies. Oh yes and an occasional glass of wine. Lol.

To achieve aesthetic goals you will need to prioritize the PROCESS. Your workouts, your meals, your rest adds up to the results you want.

Workout:
⚡Box Squats
⚡Eccentric ChinUps
⚡DB Good morning
⚡Overhead Press (Machine)
⚡ 3 Way Cable Kickbacks
⚡ Weighted Plank + Elevated SidePlank

Fill out the form in bio for customized workout guidance. I'm ready to work with you. 😉

Previously on this week's progressive overload. If you have been following me for a bit I've started talking about how to improve your body composition by progressive overload. Here is the result of that. I know I'm capable of doing more but I will take this 3.

With my form check too. No catbacking. 😌

⬇️Workout Details⬇️
⚡Sumo Deadlifts
⚡Uneven Farmers Carry
⚡Tuck Jumps
⚡ Single Leg Hanstring Curls
⚡Weighted Wall Sits

For workouts , meal guidelines and fat loss tips smack the blue link in bio. Let's get it.

BIG LEG DAY, not your traditional leg day either.

Listen up, your program needs to be tailored to YOU. If your focus is lean gains then your program should be centered around weightlifting, cardio and a consistent goal oriented diet.

Maxing out on every lift, isnt going to shape your legs either. You will need to add in some plyometrics, cable work and single leg lifts. Don't say I didn't tell you.

💣 Front Foot Elevated Reverse Lunge
💣 Heel Elevated Goblet Squat
💣 3 WAY Cable Kickbacks

Get gains and maintain them.

BIG LEG DAY, not your traditional leg day either.

Listen up, your program needs to be tailored to YOU. If your focus is lean gains then your program should be centered around weightlifting, cardio and a consistent goal oriented diet.

Maxing out on every lift, isnt going to shape your legs either. You will need to add in some plyometrics, cable work and single leg lifts. Don't say I didn't tell you.

💣 Front Foot Elevated Reverse Lunge
💣 Heel Elevated Goblet Squat
💣 3 WAY Cable Kickbacks

Get gains and maintain them.

Sheesh these Box Squats are tough work. About 2 months ago I was able to do only 5 reps struggling for 2 sets. Yesterday I did 5 each set as intense with 8 reps. This is what lean muscle gains looks like.

Intense, Focused and Purposeful. I have been progressively overloading and adding 5-10lbs in specific exercises. When I talk about changes to your plan, this is as simple as it gets. No fancy movements , FUNCTIONAL exercises that will give your body the shape you want.

Full workout
100 Narrow Stance Leg Press
100 Eccentric RB Hip Thrust
Box Squat
RDL to Narrow Stance Squat
KB Swing + High Jump
Hamstring Curl

Put in work!