JAW Fitness

I literally smacked for this pic lmao
Dare I say it...my back is...healed!?! Lmao LOWER BODY WORKOUT BELOW!! I still took it easy with the LBs though, just in case:)
3X: I used a 20lb dumbbell for these!
🔺Goblet squats: 12
🔺Single leg hip thrusts: 10e
🔺Bulgarian split squats: 6e
🔹Hip thrusts: 4x10
🔹Reverse lunges: 4x6e
🔹Push press: 3x5
🔸Weighted knees to chest: 20, 20, 15, 12
-y'all I swear by these^^^
🔸Weighted plank: 3x30sec
POWERED BY DM me if y'all want some i can send you an Amazon link!!

🦁DOUBLE TAP AND SAVE FOR LATER!!🦁
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My body feels like it's breaking sooo we're just going to do cardio and abs today!!
🔺Stair step: 15 minutes
🔺Toe touches with a 15 pound weight: 4x20
🔺Laying Leg raises, I used a 7.5lb dumbbell (go slow on the way down. I didn't love these tbh): 4x5
🔺Hip dip twists: 4x25
🔺V-ups with a 15lb: 4x10
POWERED BY
🦁DOUBLE TAP AND SAVE FOR LATER!!🦁
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💪🏼👊🏼🥑🍍DM me for workout plans and meal plans!
⏯❗️New YouTube vid, link in bio
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My back still isn't feeling great so today we're doing full body, low intensity!!
1.) bicep to shoulder press: 4x5e
2.) single arm row: 4x6e
3.) sumo pause squats: 4x5
4.) Overhead reach backs on a bench: 4x6
5.) twists: 4x10e
6.) boat hold: 4x30sec (hold the weight at your chest)
7.) star step machine for 15 minutes
POWERED BY
🦁DOUBLE TAP AND SAVE FOR LATER!!🦁
____________________________________________________________

💪🏼👊🏼🥑🍍DM me for workout plans and meal plans!
⏯❗️New YouTube vid, link in bio
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LOWER BACK INJURY FRIENDLY:
1.) leg press machine: 4x10
2.) adductor machine: 4x10
3.) abductor machine: 4x10
4.) row machine: 4x10
5.) dumbbell chest press: 3x10
6.) seated dumbbell press: 3x10
THEN STRETCH THE LIVING DAYLIGHTS OUT OF YOUR BOD
🦁DOUBLE TAP AND SAVE FOR LATER!!🦁
____________________________________________________________

💪🏼👊🏼🥑🍍DM me for workout plans and meal plans!
⏯❗️New YouTube vid, link in bio
💆🏼‍♀️ Use code JILWHITE for % off of

HAPPY NOVEMBER!! Whoa did i just say that!? NOVEMBER!? Time flies when you're making gains😈 today we have quads and glutes! I'm still pretty sore/hurtin from last workout so I took it easy today:)
3X:
1.) lunges: 10e
2.) goblet squats: 12
3.) donkey kicks: 10e
QUADS/GLUTES
2.) hip thrusts: 3x6
3.) front squat: 4x6
4.) weighted knees to chest (slow on the way down): 4x12
5.) twists on the ab machine: 3x10e
POWERED BY
🦁DOUBLE TAP AND SAVE FOR LATER!!🦁
____________________________________________________________

💪🏼👊🏼🥑🍍DM me for workout plans and meal plans!
⏯❗️New YouTube vid, link in bio
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Happy Tuesday!! We're hittin back and shoulders😈
3x
1.) front raises: 6
2.) shoulder half to full press: 6
3.) Arnold press: 5
SHOULDERS/BACK:
4.) invert grip barbell rows: 4x12
5.) pull downs (machine): 4x8
6.) row machine: 4x8
7.) weighted hollow hold: 4x30sec
8.) weighted knees to chest: 4x10 (can you tell I love these!?)
9.) seated single arm press: 4x8e
10.) reverse pull-ups, start at the top then go slow down (count to 5): 4x4
POWERED BY
🦁DOUBLE TAP AND SAVE FOR LATER!!🦁
____________________________________________________________

💪🏼👊🏼🥑🍍DM me for workout plans and meal plans!
⏯❗️New YouTube vid, link in bio
💆🏼‍♀️ Use code JILWHITE for % off of

GYMS ARE OPEN!!! Thank the LORD. And no time restrictions!? Sign me up. Literally...for $60 a month😉 lmao.
🦁BOOTY WITH A LITTLE BIT OF QUADS🦁
Star step for 10 minutes
Warm up:
1.) adductors: 3x10
2.) single leg side leg press: 3x10e
3.) abductors: 3x15
Workout:
1.) lunges: 4x6e
2.) hip thrusts: 4x6
3.) single leg hip thrusts: 4x12e
4.) box jumps: 1x6
5.) knees to chest (weighted): 4x12
6.) twists: 4x12
POWERED BY
🦁DOUBLE TAP AND SAVE FOR LATER!!🦁
____________________________________________________________

💪🏼👊🏼🥑🍍DM me for workout plans and meal plans!
⏯❗️New YouTube vid, link in bio
💆🏼‍♀️ Use code JILWHITE for % off of

🦁AT HOME WORKOUT🦁
Warm up however you like!
3X:
1.) single leg hip thrusts: 15e
2.) mountain climbers: 30
3.) split squat jumps: 20
3X:
1.) bicep curls with a band: 12
2.) shoulder taps: 20
3.) Russian get ups: 10e
3X:
1.) band monster walks: 10t/b
2.) around the world lunges: 10
3.) kick backs with the band: 12e
4.) clam shells: 20e
END WITH 5 MINUTE ABS
POWERED BY
🦁DOUBLE TAP AND SAVE FOR LATER!!🦁
____________________________________________________________

💪🏼👊🏼🥑🍍DM me for workout plans and meal plans!
⏯❗️New YouTube vid, link in bio
💆🏼‍♀️ Use code JILWHITE for % off of

🦁OUTDOOR/AT HOME WORKOUT🦁
Start with 3 sprints, down and back is 1!
3 ROUNDS OF:
1.) jump squats: 20
2.) reverse lunges: 20
3.) banded fire hydrants: 20
3 ROUNDS OF:
1.) nose to floor push-ups: 10
2.) tricep dips: 15
3.) band pull aparts: 12
3 ROUNDS OF:
1.) bicep face pulls with a band: 12
2.) banded hip thrusts: 30
3.) banded side lunges: 20
4.) Superman taps: 20
END WITH 5 MINUTE ABS
POWERED BY
🦁DOUBLE TAP AND SAVE FOR LATER!!🦁
____________________________________________________________

💪🏼👊🏼🥑🍍DM me for workout plans and meal plans!
⏯❗️New YouTube vid, link in bio
💆🏼‍♀️ Use code JILWHITE for % off of

powering my workout, even at home!! Literally what did I do before this drink?? I had zero energy. That's what. @ Oahu

NEW WORKOUT IS UP ON MY YT CHANNEL YALL!! I did it yesterday and I'm actually really sore🙈🙈 SO GO DO IT!! And don't forget to subscribe:)