• Leg day with ALL supersets and giant sets ๐Ÿ˜…๐Ÿ”ฅ
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I am missing my Live workouts this week but here is a really good leg day! ๐Ÿ™Œ๐Ÿผ๐Ÿ”ฅ
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I mentioned earlier this week that this mama is GROWING ๐Ÿคฐ๐Ÿผ and it hasnโ€™t been the most comfortable thing to say the least ๐Ÿคช It is totally normal, but this week I have been experiencing REALLY bad round ligament pains (essentially growing pains) so I am taking it a bit easier.
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I am really hoping to hop on a few Live workouts towards the end of the week but right now I am listening to my body and taking LOTS of rest periods unlike EMOMs ๐Ÿ˜…
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A LOT of you are asking for specific pregnancy safe workouts, and while this is going to be different for everyone, I highly recommend looking into @hannahbower2 because she has some incredible guides supported by so much knowledge! .
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This workout is modified from using one of her guides!
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WORKOUT:
1๏ธโƒฃ SUPETSET: a. Squat to Step Back Lunge (keep partial tension in squat when performing the step back lunge) 3X5
2๏ธโƒฃ b. Banded aside Steps 3X30 seconds
3๏ธโƒฃ GIANT SET: a. Hip Thrust or Glute Bridge 3X25 (if later in pregnancy and being on your back causes discomfort, make sure to perform on a bench or stability ball)
4๏ธโƒฃ b. Banded Abductions 3X1 minute
5๏ธโƒฃ c. Banded Squat to Toe Raise 3X30 seconds
6๏ธโƒฃ GIANT SET: a. Sumo Squat X 10 to Pulses X10
7๏ธโƒฃ b. Squat X10 to Pulses X10
8๏ธโƒฃ c. Narrow Squat X10 to pulses X10
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Like I said, I had to take a lot of rest during this workout so go at your own pace! If you can, keep rest you about 1 minute if you want to keep the heart rate elevated ๐Ÿ‘๐Ÿผ๐Ÿ”ฅ
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Make it a great day!!!
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Top: @1stphorm
Pants: @balanceathletica
Shoes: @laneeight
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#legday #legworkout #homelegworkout #dumbbellworkout #resistancebands #bootybands #roundligamentpain #22weekspregnant #fitpregnancy #soontobemom #firsttimemom #pregnant #lowimpactworkout #lowimpact #balanceathletica #iam1stphorm #1stphorm #1stphormathletesearch #wedothework #showupforyourself #humpday #workout #morningmovement #animalprint #makeitagreatday
    2K+ 89
    Leg day with ALL supersets and giant sets ๐Ÿ˜…๐Ÿ”ฅ . . I am missing my Live workouts this week but here is a really good leg day! ๐Ÿ™Œ๐Ÿผ๐Ÿ”ฅ . . I mentioned earlier this week that this mama is GROWING ๐Ÿคฐ๐Ÿผ and it hasnโ€™t been the most comfortable thing to say the least ๐Ÿคช It is totally normal, but this week I have been experiencing REALLY bad round ligament pains (essentially growing pains) so I am taking it a bit easier. . . I am really hoping to hop on a few Live workouts towards the end of the week but right now I am listening to my body and taking LOTS of rest periods unlike EMOMs ๐Ÿ˜… . . A LOT of you are asking for specific pregnancy safe workouts, and while this is going to be different for everyone, I highly recommend looking into @hannahbower2 because she has some incredible guides supported by so much knowledge! . . This workout is modified from using one of her guides! . . WORKOUT: 1๏ธโƒฃ SUPETSET: a. Squat to Step Back Lunge (keep partial tension in squat when performing the step back lunge) 3X5 2๏ธโƒฃ b. Banded aside Steps 3X30 seconds 3๏ธโƒฃ GIANT SET: a. Hip Thrust or Glute Bridge 3X25 (if later in pregnancy and being on your back causes discomfort, make sure to perform on a bench or stability ball) 4๏ธโƒฃ b. Banded Abductions 3X1 minute 5๏ธโƒฃ c. Banded Squat to Toe Raise 3X30 seconds 6๏ธโƒฃ GIANT SET: a. Sumo Squat X 10 to Pulses X10 7๏ธโƒฃ b. Squat X10 to Pulses X10 8๏ธโƒฃ c. Narrow Squat X10 to pulses X10 . . Like I said, I had to take a lot of rest during this workout so go at your own pace! If you can, keep rest you about 1 minute if you want to keep the heart rate elevated ๐Ÿ‘๐Ÿผ๐Ÿ”ฅ . . Make it a great day!!! . . Top: @1stphorm Pants: @balanceathletica Shoes: @laneeight . . #legday #legworkout #homelegworkout #dumbbellworkout #resistancebands #bootybands #roundligamentpain #22weekspregnant #fitpregnancy #soontobemom #firsttimemom #pregnant #lowimpactworkout #lowimpact #balanceathletica #iam1stphorm #1stphorm #1stphormathletesearch #wedothework #showupforyourself #humpday #workout #morningmovement #animalprint #makeitagreatday
  • UPPER BODY FOCUSED 30 MINUTE EMOM! ๐Ÿ‘๐Ÿผ๐Ÿ”ฅ Who joined in for this one!? ๐Ÿ™‹๐Ÿผโ€โ™€๏ธ Anyone who did this with me Live knows that this was much harder than we all had anticipated ๐Ÿ˜… the pump was real and felt SOOO good!
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I LOVE EMOMs (every minute on the minute) but also love challenging my muscles and this was a great mix of being able to do both! ๐Ÿ™Œ๐Ÿผ๐Ÿ’ฆ
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WORKOUT: 6 exercises. 5 rounds. 30 minutes. 
1๏ธโƒฃ Upright Row X12 to Shoulder Press X12
2๏ธโƒฃ Side Lateral Raises X10 to Arnold Press X10
3๏ธโƒฃ Single Arm Row X10 each arm
4๏ธโƒฃ Front Raise Steering Wheel X12
5๏ธโƒฃ Bicep Curl X10 to Hammer Curl X10
6๏ธโƒฃ Squat Pulse X20 OR Jump Squats (I am doing low impact so I stuck with squat pulses)
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This felt SO good! Not only did I get my heart rate up, but I was able to challenge myself from a strength perspective which is exactly what I needed! ๐Ÿ‘๐Ÿผ
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Thank you to everyone joining these Live workouts! I am LOVING them and truly enjoying the sense of community and extra motivation to show up for myself! ๐Ÿ™Œ๐Ÿผ
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Make it a great day! ๐Ÿค
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Top: @1stphorm 
Pants: @balanceathletica (still in stock! Link is in my bio, Iโ€™m wearing a size medium)
Shoes: @laneeight
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#movement #shoulderworkout #bodyweightworkout #athomeworkout #iam1stphorm #1stphorm #balance #balanceathletica #homeworkouts #dumbbellworkouts #freshstart #21weekspregnant #pregnant #makeitagreatday #fullbodyworkouts #dbworkout #fullbodyworkout #athleisure #dumbbellworkout #homeworkout #showupforyourself #EMOM #circuittraining #liveworkouts #upperbody #1stphormathletesearch #upperbodymovement #22weekspregnant
    2K+ 86
    UPPER BODY FOCUSED 30 MINUTE EMOM! ๐Ÿ‘๐Ÿผ๐Ÿ”ฅ Who joined in for this one!? ๐Ÿ™‹๐Ÿผโ€โ™€๏ธ Anyone who did this with me Live knows that this was much harder than we all had anticipated ๐Ÿ˜… the pump was real and felt SOOO good! . . I LOVE EMOMs (every minute on the minute) but also love challenging my muscles and this was a great mix of being able to do both! ๐Ÿ™Œ๐Ÿผ๐Ÿ’ฆ . . WORKOUT: 6 exercises. 5 rounds. 30 minutes. 1๏ธโƒฃ Upright Row X12 to Shoulder Press X12 2๏ธโƒฃ Side Lateral Raises X10 to Arnold Press X10 3๏ธโƒฃ Single Arm Row X10 each arm 4๏ธโƒฃ Front Raise Steering Wheel X12 5๏ธโƒฃ Bicep Curl X10 to Hammer Curl X10 6๏ธโƒฃ Squat Pulse X20 OR Jump Squats (I am doing low impact so I stuck with squat pulses) . . This felt SO good! Not only did I get my heart rate up, but I was able to challenge myself from a strength perspective which is exactly what I needed! ๐Ÿ‘๐Ÿผ . . Thank you to everyone joining these Live workouts! I am LOVING them and truly enjoying the sense of community and extra motivation to show up for myself! ๐Ÿ™Œ๐Ÿผ . . Make it a great day! ๐Ÿค . . Top: @1stphorm Pants: @balanceathletica (still in stock! Link is in my bio, Iโ€™m wearing a size medium) Shoes: @laneeight . . #movement #shoulderworkout #bodyweightworkout #athomeworkout #iam1stphorm #1stphorm #balance #balanceathletica #homeworkouts #dumbbellworkouts #freshstart #21weekspregnant #pregnant #makeitagreatday #fullbodyworkouts #dbworkout #fullbodyworkout #athleisure #dumbbellworkout #homeworkout #showupforyourself #EMOM #circuittraining #liveworkouts #upperbody #1stphormathletesearch #upperbodymovement #22weekspregnant
  • Please read and tag anyone who might need this right about now ๐Ÿค
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After going through countless check ins in my private Facebook group over the last couple days, I am seeing a reoccurring statement that people are frustrated with the scale and getting discouraged.
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I donโ€™t talk a lot about my personal โ€œweight lossโ€ or past heath and fitness journey too much on here because I have been going through SO many seasons of life since then and my journey is still taking place.
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But, these frustrations and feelings of discouragement are NORMAL for many of us, but PLEASE do not let this stop your motivation or choice to show up for yourself ๐Ÿ‘๐Ÿผ
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I weigh the EXACT same in these photos up above. I weigh 132 on the left and the right. The left side of both of these was before I started my journey back in spring of 2015 and the right photo was last summer before getting pregnant the first time. .
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I remember stepping on the scale in the right photo and nearly fainting! I was so mad that I was back to my โ€œstartingโ€ weight. โ€œHOW!?โ€ Literally all I could think about was how I was going to get that number back down. .
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But thankfully I had countless other forms of measurement to take into consideration and a number of photos to place side by side to allow myself to see the changes and recognize that the number on the scale was just that, a number ๐Ÿค
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PLEASE understand that weight is only ONE form of measurement! I do NOT want that to be the driving force for many of us.
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Does it feel good to lose weight? HELL YA! But it should not be our entire form of motivation.
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I hope this helps some of you ๐Ÿค and for reference, 132lbs at 5โ€™2โ€ is considered nearly overweight ๐Ÿ‘Œ๐Ÿผ I think I look pretty damn good for an โ€œoverweightโ€ individual. #screwthescale SHOW UP FOR YOURSELF! ๐Ÿ‘๐Ÿผ
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Make it a great day!
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#throwbackthursday #weightloss #weightlossjourney #findyourbalance #showupforyourself #transformation #throwback #iam1stphorm #1stphorm #1stphormathletesearch #balanceathletica #healthjourney #fitnessjourney #womenshealth #throwback
    7K+ 402
    Please read and tag anyone who might need this right about now ๐Ÿค . . After going through countless check ins in my private Facebook group over the last couple days, I am seeing a reoccurring statement that people are frustrated with the scale and getting discouraged. . . I donโ€™t talk a lot about my personal โ€œweight lossโ€ or past heath and fitness journey too much on here because I have been going through SO many seasons of life since then and my journey is still taking place. . . But, these frustrations and feelings of discouragement are NORMAL for many of us, but PLEASE do not let this stop your motivation or choice to show up for yourself ๐Ÿ‘๐Ÿผ . . I weigh the EXACT same in these photos up above. I weigh 132 on the left and the right. The left side of both of these was before I started my journey back in spring of 2015 and the right photo was last summer before getting pregnant the first time. . . . I remember stepping on the scale in the right photo and nearly fainting! I was so mad that I was back to my โ€œstartingโ€ weight. โ€œHOW!?โ€ Literally all I could think about was how I was going to get that number back down. . . . But thankfully I had countless other forms of measurement to take into consideration and a number of photos to place side by side to allow myself to see the changes and recognize that the number on the scale was just that, a number ๐Ÿค . . PLEASE understand that weight is only ONE form of measurement! I do NOT want that to be the driving force for many of us. . . Does it feel good to lose weight? HELL YA! But it should not be our entire form of motivation. . . I hope this helps some of you ๐Ÿค and for reference, 132lbs at 5โ€™2โ€ is considered nearly overweight ๐Ÿ‘Œ๐Ÿผ I think I look pretty damn good for an โ€œoverweightโ€ individual. #screwthescale SHOW UP FOR YOURSELF! ๐Ÿ‘๐Ÿผ . . Make it a great day! . . #throwbackthursday #weightloss #weightlossjourney #findyourbalance #showupforyourself #transformation #throwback #iam1stphorm #1stphorm #1stphormathletesearch #balanceathletica #healthjourney #fitnessjourney #womenshealth #throwback
  • When I angle a certain way the belly almost disappears! ๐Ÿ˜‚๐Ÿคฐ๐Ÿผ Here is a 1 kettlebell or dumbbell Leg Workout ๐Ÿ‘๐Ÿผ๐Ÿ”ฅ .
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I am LOVING my Live EMOMs but I was really needing a slower workout where I could focus a bit more on strength and rest periods๐Ÿ’ช๐Ÿผ ๐Ÿ‘ .
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I used one 35lbs kettlebell but one dumbbell would totally work also!
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WORKOUT: start with a good warm up to get the mind muscle connection going and glutes fired ๐Ÿ‘๐Ÿ”ฅ .
1๏ธโƒฃ Split Lunge 4X10-12 each side (press through your heel)
2๏ธโƒฃ Sumo Squat with pause at the bottom 4X15-20
3๏ธโƒฃ Single Leg RDL 4X10-12 each side 
4๏ธโƒฃ SUPERSET: a. Bent Knee RDL 4X12-15
5๏ธโƒฃ b. Bodyweight Pulse Squat 4X20
*Rest at least one minute between sets*
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This took me about 45 minutes with a warm up! Our workouts do not need to be crazy long or over complicated! Basic movements tend to be my favorite and most effective! ๐Ÿ™Œ๐Ÿผ
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I also want to say THANK YOU to everyone who supported me in yesterdayโ€™s @balanceathletica launch ๐Ÿ™๐Ÿผ truly it means more than you know! I will leave my giveaway open for a few more days for anyone who still wants to purchase anything and use the link in my bio ๐Ÿค๐Ÿ™Œ๐Ÿผ
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Make it a great day! .
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Top: @1stphorm
Pants: @balanceathletica 
Shoes: @laneeight
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#legday #legworkout #homelegworkout #dumbbellworkout #kettlebellworkout #kettlebell #21weekspregnant #pregnant #lowimpactworkout #lowimpact #balanceathletica #iam1stphorm #1stphorm #1stphormathletesearch #wedothework #showupforyourself #humpday #workout #morningmovement #animalprint #makeitagreatday
    3K+ 87
    When I angle a certain way the belly almost disappears! ๐Ÿ˜‚๐Ÿคฐ๐Ÿผ Here is a 1 kettlebell or dumbbell Leg Workout ๐Ÿ‘๐Ÿผ๐Ÿ”ฅ . . I am LOVING my Live EMOMs but I was really needing a slower workout where I could focus a bit more on strength and rest periods๐Ÿ’ช๐Ÿผ ๐Ÿ‘ . . I used one 35lbs kettlebell but one dumbbell would totally work also! . . WORKOUT: start with a good warm up to get the mind muscle connection going and glutes fired ๐Ÿ‘๐Ÿ”ฅ . 1๏ธโƒฃ Split Lunge 4X10-12 each side (press through your heel) 2๏ธโƒฃ Sumo Squat with pause at the bottom 4X15-20 3๏ธโƒฃ Single Leg RDL 4X10-12 each side 4๏ธโƒฃ SUPERSET: a. Bent Knee RDL 4X12-15 5๏ธโƒฃ b. Bodyweight Pulse Squat 4X20 *Rest at least one minute between sets* . . This took me about 45 minutes with a warm up! Our workouts do not need to be crazy long or over complicated! Basic movements tend to be my favorite and most effective! ๐Ÿ™Œ๐Ÿผ . . I also want to say THANK YOU to everyone who supported me in yesterdayโ€™s @balanceathletica launch ๐Ÿ™๐Ÿผ truly it means more than you know! I will leave my giveaway open for a few more days for anyone who still wants to purchase anything and use the link in my bio ๐Ÿค๐Ÿ™Œ๐Ÿผ . . Make it a great day! . . Top: @1stphorm Pants: @balanceathletica Shoes: @laneeight . . #legday #legworkout #homelegworkout #dumbbellworkout #kettlebellworkout #kettlebell #21weekspregnant #pregnant #lowimpactworkout #lowimpact #balanceathletica #iam1stphorm #1stphorm #1stphormathletesearch #wedothework #showupforyourself #humpday #workout #morningmovement #animalprint #makeitagreatday