Yumichic

C O R E

Single leg opposing V-Up | up to 10 ea side

Seated 45deg side bends | up to 15

Lateral toe taps + tucks | up to 10

COMPLETE 3 to 4 sets of each OR complete as a circuit 3 to 5 times.

Do 2-3 sets of 6-8 reps (strength) OR 2-3 sets of 10-12 reps (hypertrophy) of the exercises in this upper body workout.

Whey protein has the highest amount of LEUCINE in it.

LEUCINE is the bcaa that’s most effective at stimulating muscle protein synthesis.

Eating and NOT lifting weights is what makes you bulky.

When using machines, you shouldn’t be thinking EASIER. You should be thinking slightly different in mobility and possibly range of motion.
☝🏽If you’re one of the ones saying, “they kind of do a lot of the work for you and make it easy”, you need to keep the poundage light. Heavy lifting with those thoughts will have you injuring yourself. -Coach

Strengthen the trunk and arm portion of your posterior chain with these exercises.

“If you want to be weak, do not strength train”. -Coach

🙏🏽 As Christian women we should be planning women that seek God first as we pray to have more later. ☝🏽When we settle, it shouldn’t be because we’re okay with less, it should be a decision of dilligent and proactive planning for later.

📖 Save and frequent the👇🏾scriptures below to support this area of your Christian walk:

(Proverbs 31:16-18) tells us about the PLANNING WOMAN who works hard and is a good steward of her resources.

(Proverbs 21:5) reinforces intentional and diligent PLANNING and being proactive that leads to a positive outcome.

(Matthew 6:33) tells us that God must be our foundation—PUT FIRST. To begin with God, be in the middle with God and how to end with God. It promises when God is our priority He will provide for our needs.

(James 4:2) emphasizes the importance of ASKING GOD for MORE (our needs and desires) through PRAYER.

(Philippians 4:6) emphasizes the patience within SETTLING to successfully execute a plan and encourages us to bring our PLANS and requests to have MORE, to God through prayer.

🛬 “Seek God to settle with and on a plan that supports the future you want. Seek God and pray to not settle for less than that forever.”

-Collette

The body is a resilient masterpiece because God created it🤷🏽‍♀️. Take care of it like you’re thankful for the gift He gave us and like you love it.

Happy Sunday🙏🏽
-Coach

*Save this upper body. These are staple moves that you should visit frequently.

Let’s remove the, “I don’t know what to do when I go to the gym, there’s so much stuff I get overwhelmed” language.

Here’s an UPPER BODY gym session that targets your back, chest and arms.
A lot of my clients love this workout because their gyms usually have all the suggested equipment and I put together to make progressive overload easy.

“My advice as a Christian sister, ‘your physical wellbeing deserves your faith in GOD too—so go in that gym and start training scared. You have GOD and this blueprint’. “ -Coach