The Crows Nest

How to do a Smith Machine Bulgarian Split Squat 🦵🏽💖

1. Set up:
* Stand a couple feet in front of the Smith machine
* Keep your front foot at the center of your body
* Unlock the bar
* Place your back foot on a bench behind you
2. Find your stance:
* Take a long enough stance that your front heel
stays down.
* Keep most of your weight through the front leg.
3. Glute focus:
* Want more of a vertical shin
* Forward hinge in torso
3. Quad focus:
* Bring front foot closer to you a bit
* Ext knee extra forward
* Torso more upright

💖Comment if you give this a try & let us know if you felt more stability & balance!

🔥 Full body kettlebell superset🔥

💥 Alternating Gorilla Rows 8-10 reps / side 
💥 Squats 10-12 reps
💥3-4 sets—> 60-90 sec rest between rounds

-Builds back + leg strength
-Gets your heart rate up
-Challenges core stability ➡️ the unilateral rows require you to resist rotation while maintaining your position


Move with intention, challenge yourself, and have some fun while you’re at it. That’s how we train at The Crows Nest Fitness 💪🖤

KettlebellWorkout FullBodyWorkout FitnessMotivation TrainWithPurpose

Bestie Gym Squat Challenge 🤣❤️‍🔥❤️‍🔥
Tag your bestie and TCN if you give it a try 🙌🏽

They said lifting would make me bulky…🤣
At The Crows Nest Fitness we’re always having a good time haha tag us if you make your own funny switching clothes vid!

Ready to start your fitness journey? DM me “COACHING” ❤️‍🔥

Perks of being a member at TCN❤️‍🔥
-Central location
-24 hour facility
-Amazing community
-Clean facility
-Kasey available to ask workout questions

DM me “COACHING” to learn more 💪🏽

New Gym Bestie Challenge 🥳❤️‍🔥
Tag your workout bestie and TCN if you give it a try 💪🏽

Lunch break? Or only have 20 minutes? 💪⏰
No need to spend hours in the gym to get an effective workout. This cardio circuit is designed to get your heart pumping, build endurance, & leave you feeling energized for the rest of your day.
🔥 AMRAP —>Complete as many rounds as possible in 20 minutes with little to no rest:
• 15 Jumping Jacks
• 20 Ball Slams
• 15 Burpees
• 10 Jump Lunges (or 10 Knee Drives)
• 10 Mountain Climbers
Save this workout and give it a try!👊

TucsonFitness WorkoutOfTheDay TrainWithPurpose FitnessCommunity LunchBreakSweat