Train with me

Train with me

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Certified Strength and Conditioning Specialist (CSCS), Certified Nutritional Practitioner (CNP), Psychology Grad and Health Coach.  

 

My Latest Workout Program

 
 

Ultimate Gym Guide

6 Weeks | 4 Days a Week | 60 Minutes per Day | Gym Workouts

 

@katiecrewe

UPPER BODY WORKOUT 💪🏻🔥! This is one of my two upper body days/week. This is the more “push-focused” one. I personally love incorporating weights and body weight exercises into my training; both help make me stronger...and feel more badass ☺️👊🏻. - 🔹Plyo push-ups - 3x5 🔹Db floor presses- 4x8 🔹Inverted rows (slight pause) - 4x10 🔹TRX y-flies - 3x12 🔹Dive-bomber push-ups (or alt) - 3x8 🔹Seated bicep curls - 3x12 ss db skull crushers - 3x12 - This is a sample of how I train but as always, feel free to modify to your needs preferences and you can always take an option (eg incline push-ups vs regular). - People often tell me they feel discouraged when they can’t do something immediately but I promise you, when you stick with it you’ll shock yourself with your progress 👊🏻. - The way I train is based on a combination of; my current goals, my preferences for what I enjoy, my current “level”, and what will keep my body happy and resilient. This will likely look different for you. Heck, it’s not even constant for me and will definitely shift as I prioritize different things! - Upper body strength was naaaat my initial priority (largely because I had a pretty defeatist attitude about it and thought I’d never improve) but holy heck do I enjoy getting pushing the earth down now. - Always modify for you, find your thing and rock it 💪🏻 - 🎵FooR, Majestic, Dread MC - Fresh
💪🏻HOME LEGS (and a lieettle core) 💪🏻. - While I like to lift heavier for my legs and prefer to reserve my lower days for the gym, this + getting the heck outside and walking was perfect yesterday. - There are many fantastic bodyweight and minimal equipment leg exercises I incorporate regularly into my training that you can also do from tu casa ☺️👊🏻 - 🔻Single leg box squats - 3x10 OR pistol squats - 3x6 🔻RDLs - 3x15 🔻Kneeling leg extensions - 3x8 🔻Overhead kb alt reverse lunges - 3x16 OR front rack kb alt reverse lunges - 3x16 🔻Banded star plank (2 sides) - 3xmax (these kill me) - ⭐️I’ve shown some options for a couple of the exercises but always remember you can modify exercises to make them work better for you!⭐️ - @saramwfit motivated me to work on my pistols after the bootcamp (hey girl hey 😝). Remember you can do these counterweighted to make it slightly easier if you can alllmost do them unassisted. - Single leg chair/box squats are also great (and what I do more often). Focus on stability and maintaining control with your knee tracking on the eccentric (lowering) as well as the concentric portions 👊🏻. - Kneeling leg extensions will smash (technical term) your quads 🔥 but if they make your knees feel unhappy, please omit. The further you lean back, the more challenging they are. - Kb overhead lunges are very challenging *bolded and underlined* (I was using 2x30 lbs and was puffing) so if you don’t yet have the core and shoulder stability to use two kettlebells overhead, I’d suggest front racking them like I showed second. - My stomach hurts because I’m heading off to watch the Raptors in game 5 now 🙈. Gah! #gorapsgo #wethenorth 👊🏻 - 🎵Premonition - FooR, Eddie Craig
It’s LEG DAY, aka time to squish your glutes with confidence 🍑👊🏻#powertotheuglybutt. - My motivation to train going into this session was…minimal. Did it anyway and it ended up being a great workout (and was in a much better mood when I finished) 😊. Even if my workout ends up being kinda crappy, I always feel better when I get in some movement. - 🔻Deadlifts – 3x8 🔻Ss push-ups – 3x8 🔻Banded hip thrusts – 4x12 🔻Elevated split squats – 3x12 🔻Lateral lunges – 3x10 🔻Banded lateral steps – 3x30 - People very often ask if the exercises should be performed as a circuit or if you should complete one before moving onto the next. If I’m trying to save time, I’ll sometimes superset some exercises later in my workout but the vast majority of the time, I complete all sets of one exercise before moving onto the next. - In your training sessions, you typically want to order your exercises by putting the ones that require the most stored energy (and least fatigued body) first. If you’re performing explosive movements 💥🏋🏻‍♀️, like the Olympic lifts, those will usually come first (I sometimes start leg days with low rep high box jumps), then your compound lifts – multi-joint movements where you’re moving more weight (squats, bench, deadlifts, etc), and then isolation exercises 💪🏻. You can finish with a burnout if that’s your jam 🔥(I’m a fan). If you’re prioritizing a certain lift or body part, that should go early on in your session. - If you’re trying to increase your squat strength, for example, it’s counterproductive to fatigue yourself with high reps of an isolation exercise before coming back to do your next set. It’s also a lot easier to station yourself somewhere and only have to claim one piece of equipment at a time 😝👊🏻. - Of course exercise selection and order will be dictated by your goals (and there are surely exceptions) but this is a good general rule. - Cole’s notes: Do the pew pew thing 💥, lift the heavy stuff, focus on specific muscles, burn baby burn🔥. #hopethishelps 😝 - 🎵TRU Concept ft. Rhionn Max - Let Me Be
KETTLEBELL SWINGS 🗣 sound on. If you want to skip to the form steps, they start on slide 3 😊. - Firstly, kettlebell swings are not a beginner exercise so please don’t be disheartened if you’re finding them challenging to get the hang of! - At its core, swings are a hip hinge exercise and primarily work your posterior chain (hamstrings and glutes). While it’s a good goal to get them as “hingey” as possible, it’s very normal to have more of a squatty swing, especially when starting. Dis is ok!! Just keep practicing and reinforcing that hinge pattern and enjoy the other benefits of swings 👊🏻. - There are also different styles of swings and I’m definitely not here to make determinations on what’s best or say there’s one way; just to break down the form into steps to (hopefully) help you feel more confident with them ❤️. - STEPS: 1. Bracing - get into quadruped position, exhale and brace your core, raise to the balls of your feet, hold for 30 seconds 2. Hinging - a dowel rod is of course not necessary but can be a helpful cue for hinging while maintaining a neutral spine 3. Hinging + weight - once you’re confident hinging sans weight, you can grab a kettlebell 4. Single reps 5. String ‘em together *pull-throughs (banded or cable) follow the same movement pattern and can be a helpful exercise to practice 👊🏻. - And lastly, practice is always the best way to get better! Hope this helps and happy swinging, friendos 🤗 - 🎵Ed Sheeran & Justin Bieber - I Don't Care (T. Matthias & Cureton Remix)
Full body bodyweight workout 🔥💪🏻. In case you haven’t heard me harp on this enough, bodyweight training is rad. Also, what if you need to be able to pull your body weight up to quickly scale a fence...to pet puppies. It could happen. - Yesterday’s workout with modification options, followed by some bodyweight training pros (so hopefully you can love it too 😬): - 🔻chin-ups - 4x5 (easier: negatives or banded, harder: weighted) *last set finish with max negatives 🔻ss plyo push-ups - 4x5 (easier: regular or incline - 8-10) 🔻dips - 4x10 (easier: band assisted, harder: weighted) 🔻ss leg raises - 4x12 🔻box jumps - 4x6 🔻kettlebell swings - 4x15 (not bodyweight but I snuck them in here 🙃) (ss = superset) - ⭐️Awesome things: Your body is the easiest and most convenient piece of equipment to bring for workouts. Want to train at the gym? Great. Your house? That works! The park? Cool beans. - It makes you feel athletic and can also encourage you to safely gain strength and control in larger ranges of motion. I know when I was stepping up and down the steep arse (and very inconsistent) stairs at Koko Head, I was very grateful for all of the controlled high box step-ups and downs I’ve done. Not an everyday example but I’m often grateful for my ability to comfortably step down from and onto surfaces 😝. - Scalable: there are many modifications you can use to make them easier or harder to continue to challenge yourself and get stronger. You also have the ability to add weight to many of them if you’ve gotten to that level of #beastmode. - Use them as a weird flex and easy way to resolve disputes between friends. I once won a pistol squat off and still feel proud about it 😂😂. - Ok I’m done harping! Do the 💪🏻 thing and have a wonderful weekend 💗🤗 🎵Diplo ft. Tove Lo - Win Win
MONDAY LEG DAY 🔥 - my new (unintentional) posting tradition 💁🏼‍♀️. - This was awesome. Getting strong feels awesome. Post workout carbs are awesome. Here’s the workout: - 🔻Sumo deadlifts - 4x5 🔻Double banded hip thrusts - 4x15-20 🔻Bulgarian split squats - 4x10 (each leg) 🔻Goblet squats (heels elevated) - 3x12 🔻Side lying hip raises - 3x12 (each leg) - Super stoked to have access to a hip thrust machine now at Budo so I brought my giant heavy-arse resistance band and did double banded hip thrusts 👌🏻🙌🏻. I’m still partial to barbell banded thrusts but wow these burn 🔥. I’m also a big baby when it comes to high reps so that probably contributed 😬. - While I usually use a bench, if you’re someone whose feet cramp with Bulgarian split squats, placing your foot over a rounded pad - like on a leg extension machine - can help (just make sure to be nice and let people work in 😝). - Elevated my heels on the goblets to really hammer my quads...mission accomplished 😝. - That’s all I’ve got. Heart yo faces ❤️🙆🏼‍♀️ 🎵Meduza- Piece of Your Heart
💪🏻PUSH-UP FORM💪🏻 - it has been a while since I’ve posted one of these so I thought I’d slide in with a refresher 💁🏼‍♀️. - I’ve gotten a (surprising) surge of people in the last couple of weeks messaging me that they’re doing (or redoing) the push-up challenge from last year. It’s saved in my stories if you missed it the first time! Lots of people have seen big increases in their push-up strength after doing it! 🤗 - I demoed the most common form “issues/challenges” in the vid but I’ll do a quick cue checklist here ⬇️: - 🔻Get full range of motion: partial ROM can be not going down to a 90 deg angle, not coming close to lockout at the top, or dropping your head forward (vs keeping head straight). If it feels too tough at the moment, stick with inclines 👊🏻 - 🔻Elbows should point slightly back vs flared out (the narrower your hands, the more your elbows will point back). - 🔻Losing core tightness: push-ups actually require a lot of core tightness so be mindful of keeping a strong plank position throughout. - 🔻Scapular retraction at the bottom position and protraction at the top. - 🔹REGRESSIONS/PROGRESSIONS: I showed some options at the end so you can decrease or increase the difficulty 👊🏻. Never ever feel badly about starting with a modification; it’s always best to develop good form habits and build strength somewhere where you’re comfy but can push yourself. - I’d suggest starting with incline vs knee push-ups because the core demands will be more similar to a regular push-up so strength with transfer well 💪🏻. - Hope this helps ❤️! I also started with being able to do maybe 1 or 2 push-ups and hated them. I promise it gets much easier 😊👊🏻 - 🎵MK - Body 2 Body
Birthday workout (a day late)! Every year I like to celebrate by feeling leg and lung pain 💁🏼‍♀️😂. Do I recommend this kind of volume normally? No. But I went in with the intention of kicking my own 🍑...and definitely did 🙈. - If you want to try, this would be a very decent full body workout but I’d reduce the reps to maybe 10 per exercise each circuit 👊🏻. - 🔻25 half bodyweight goblets 🔻25 push-ups 🔻25 kettlebell swings 🔻25 chin-ups (banded) 🔻100 seconds weighted plank Repeat 4x - I specifically chose exercises that are compound movements but where I’m not handling super heavy weight to avoid injurious situations if my form starts to break down (but honestly I stop and rest before that point). - Because it’s full body, I chose a squat movement (goblet squats), a push (push-ups), pull (chin-ups), hinge (kb swings), and a core exercise (weighted plank). - I broke down the 100 reps of each exercise into 4 sets. I tried to do all 25 but if I needed a break, I took one, like with the chin-ups...every time 😝. Actually this took WAY longer than I anticipated. Apparently my conditioning is trash (and/or I’m overly ambitious) 😂. - Ps thank you so so much for the birthday wishes. You’re all so wonderful 🙈💗 🎵Oliver Heldens & Lenno - This Groove