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.  

 

Pick one of my workouts and let’s workout together!

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Ultimate Gym Guide

6 weeks · 4x a week · 60 mins

Weightlifting · Gym

If you want to build strength, get lean, and feel more powerful and confident than ever, stick with me for the next six weeks!

try it free for 7 days
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Step Up Strength

9 weeks · 5x a week · 60 mins

Weightlifting · Gym

This plan is the perfect next step if you already have a foundation of fitness but are ready to get into your best shape EVER!

try it free for 7 days
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3 Day Strength Evolution

12 weeks · 3x a week · 50 mins

Weightlifting · Gym

My new fitplan is perfect for anyone who wants to achieve their health and fitness goals without spending a ton of time in the gym.

try it free for 7 days
 

@katiecrewe

Three of my favourite glute-focused exercises #gobuttgo 🍑. I do these weighted but showed sans weights to not block form cues. While they focus a lot on the glutes, they don’t work them exclusively. Don’t be afraid to train your quads and hammies; it’s important to build well-rounded strength 👊🏻. - 🍑Split squats: Because people always ask, the difference vs a lunge is that the legs are stationary in a split squat. I feel more stable in a split squat because balance is less of a limiting factor and can therefore comfortably use more weight. . I prefer to take a wide stance and lean my torso forward to make it a little more hip dominant (less quad-focused) but both variations will work your glutes well. . I generally use reps in the 8-12 range with a relatively heavy (it’s always relative) weight. - 🍑Hip thrusts: These have a shorter range of motion than most exercises that work your glutes but they do so very effectively. This also means you can use a considerable amount of weight and get very strong with this exercise 💪🏻. Definitely grab yourself a bar pad or roll a yoga mat to protect your hips. . Try using a posterior pelvic tilt (head fwd and “tuck your tailbone”) and make sure you’re getting to FULL hip extension (don’t sacrifice this for increased weight). . For all things hip thrust @bretcontreras1 will always be the main man. - 🍑Glute-focused back extensions: I’m aware these look hecka whack. Although it might seem strange or potentially injurious to get into this position, you’re not loading your spine, just increasing your glutes contribution and reducing your erector’s involvement. . These usually go right near the end of my workout and I’ll use light weight (e.g.50 lb dumbbell) or often just bodyweight with reps 25-30. - 🎵Alesso - I Wanna Know (Alesso & Deniz Koyu remix) Ps I’m not home yet but finally posting some banked videos 🙈
PUSH DAY 💪🏻(chest, shoulders, tris). So apparently I did myself a solid and filmed some videos to post while I’m away...and promptly forgot 🙈. I have a few others I edited today too. Thanks past Katie! Like finding money in your jacket pocket 😝. - 🔹Db chest press - 4x10 🔹Pike push-ups - 4x10 🔹Dive bomber push-ups - 3x7 🔹Db lateral raises - 3x15 🔹TRX skull crushers - 3x10 - I typically incorporate both weights and bodyweight exercises into my workouts. For weighted exercises, you can of course decrease or increase the weight you’re using to adjust for your current strength. With bodyweight exercises, many people feel intimidated if they can’t yet do the full “version” but you can always easily adjust! - For example, for pike push-ups I elevated my feet so I have to push up more of my body weight and my hands on blocks to extend the range of motion. You can easily adjust and do them with your feet and hands on the floor (they’re still challenging that way, promise 😝). - Those TRX skull crushers will crush your tris 🔥. You can move one foot forward (split stance) to make it slightly easier. - Aaaand that’s all I’ve got! Go get strong my friends ❤️ #ifyouwantto #butidrecommendit - 🎵Meduza - Piece of Your Heart (Selected remix)
A number of years ago, when I understood far less than I should have about the effects of dieting and trying to maintain a low body fat %, I prolonged an aggressive diet for months longer than I should have for a photoshoot that kept getting rescheduled. - My body had had more than enough after my initial diet but I was extremely concerned I wouldn’t look lean enough and honestly be “worthy” of this shoot (not helped by the photographer making it very clear he wasn’t interested if I didn’t arrive in stage shape 😒) so I pressed on with my super low cals and daily fasted cardio. I was miserable. On a few occasions I actually cried myself off the treadmill. I was totally unprepared for my body’s reaction to me attempting to continue to force a deficit for too long and maintain such a low body fat %. - Right after this I went to California for a family trip. My regimented schedule of eating and training was thrown off and, not knowing how to be flexible with my choices and suddenly being surrounded by all kinds of “off limits” foods, I found myself bingeing. I was completely unprepared and didn’t understand why I couldn’t seem to will myself out of this. As a very stubborn person who takes pride in my discipline when I have a goal, I felt incredibly ashamed of losing control. - Over the course of that 2 week trip, I gained about 15 lbs (honestly I needed to gain weight, just ideally not like that). I had never been more exhausted in my entire life and felt extremely bloated and uncomfortable. - This isn’t me telling you all dieting is bad; I think everyone should make choices for themselves that serve them and their goals. This is me saying that if you’re ignoring all of your body’s signals because you desperately want to be much leaner than your body wants to maintain, you’re approaching fat loss from a place of deprivation and punishment, and assuming you’ll wake up one morning and be magically accepting of yourself and happy because you can see more ab definition, you’re setting yourself up for failure. How you treat yourself and speak to yourself is extremely important ❤️. - (P.s. this was the other day. Vacations are SO much more enjoyable now)
LEG WORKOUT - travel/minimal equipment styles (you can of course also do this in your normal gym 😝). My workouts will be looking a lot like this the next couple of weeks while I’m away (+lots of walking). I’m in Madrid for the next few days, planning all my gelato stops 🍦🙃. - Workout is at the bottom...where I intentionally put it to try and force you to read the caption 💁🏼‍♀️😝. - People often worry they’ll regress (aka lose all their gains) while on vacation and off their normal gym schedule. This was very much me a number of years ago 🙈. FEAR NOT FRIENDS! Firstly, you really won’t (enjoy yourself) but here are some strategies you can implement... - ⭐️REDUCE YOUR TOTAL VOLUME: the amount of effort (volume) required to maintain your existing muscle mass is less than what’s required to build muscle. If you do have access to a gym, I’d suggest doing a full body workout maybe twice/week with 3-ish sets/muscle group each time and you’re gooood to go 👌🏻. - ⭐️EXERCISES SWAPS: Going to new gyms with different equipment than you’re used to can be intimidating. Have a hinge exercise planed but no barbells in sight? Swap barbell RDLs for dumbbell RDLs. Don’t have a hip pad and know you’re going to bruise the crap out of your hips if you hip thrust? Grab a lighter dumbbell and do single leg thrusts. If you think about exercises in terms of the how you’re moving (movement patterns), you can make easy swaps to train the same (or very similar) muscle groups 💪🏻. - ⭐️LIGHTER WEIGHTS? INCREASE REPS: If you have 3 sets of 8 planned for back squats but only have fairly heavy dumbbells so you swap with goblet squats, don’t do 8 reps if you could do 18 with that weight. There’s nothing magical about a certain rep range for growing muscle. You can most definitely build muscle with higher reps if you’re going within a few reps of failure, and while it’s not the majority of my training, I’ll often do sets of 20-25 for certain exercises. - 🔻Dumbbell RDLs – 4x12 🔻Single leg db hip thrusts – 4x12 (x2) ss db hip thrusts (slow eccentric) – 4x12 🔻High box step-ups – 3x10 🔻Glute-focused back extensions – 3x20 🔻Banded lateral walks – 3x20(x2) - 🎵Lika Morgan - In Motion
Back on my mess around day grind #missionpretendimanathlete. - Never again will I take mess around days out of my program. I enjoy them so darn much 🤗. I’m really not a fan of traditional cardio but also this is a form of conditioning I actually truly enjoy. The key is to make (at least some of) your movement your play time 🤗. As always, be responsible! Push yourself but safely. Ok, warning over 😝. - 🔻Body-ups to tuck jump - 6-8 🔻Overhead walking lunges (2=1) - 20 🔻Sled chest push - 12-15 🔻Plank kb slides (2=1) - 10-12 Rest and repeat 3-4x - Fair warning, walking overhead kb lunges will challenge the crap out of your shoulder strength and stability, core, and legs. Just ouff 🔥. - If you’re not ready for (or into) the body-up tuck, you can sub with box jumps! The body-ups just take some practice and lots of arm momentum initially. - HUGE thank you to @puma and @sportlifecan for sending me these boss shoes (LQD Cell Shatter), which I’ve managed to wear almost every day since #ad (Am I cool like you now @ginascarangella_ ?) - 🎵Gorgon City & Kaskade - Go Slow ft. ROMEO
🙌🏻PULL-UP/CHIN-UP TUTORIAL🙌🏻! Because I keep searching back and sending my post from about a year ago and this just seemed easier 😝. Also because I’m still on mission improve my chins (it’s actually going well. Thank gosh). Here are some tips to help you get your first unassisted rep or increase your reps 👊🏻. - ⭐️GRIP: I showed the different grips in case you’re confused about the difference between a pull-up and a chin-up. Chin-ups are a little easier so a good place to start. My preferred grip is neutral grip. - ⭐️SCAPULAR DEPRESSIONS: it’s good to practice these as this is how your pull-ups should be initiated. This will help you use your back and not hunch forward (and use even more biceps and some chest). - ⭐️ECCENTRICS: While women often can’t initially do the concentric (pulling up) portion of a pull-up/chin-up, they can often do the eccentric or lowering portion – these are called negatives. Grab a box, jump up to the top, hold and slowly lower. This is a great way to develop strength through the full range of motion. If you can’t yet lower with control (don’t feel badly, they’re not easy either), start with isometric holds at the top, or... - ⭐️SEATED PULL-UPS: If you don’t (yet) have much pull-up strength, this is a great place to start. They look similar to inverted rows but they’re a vertical pull exercise vs horizontal (inverted rows are also a great exercise). - ⭐️BANDED: Using bands helps you perform the same motion as a pull-up but with some assistance. The downside of bands is that it makes the bottom portion easier vs the top. Doing low reps with minimal band assistance as well to get more used to initiating the movement from the bottom is a good idea. - ⭐️ CORE: pull-ups require a surprising amount of core strength. Practicing hollow body holds (or a scaled variation) will be very helpful! - 👊🏻If you’re serious about improving them, I’d suggest training them min 3x/week and putting them earlier in your sessions before you’re fatigued. Work at your current level but challenge yourself to improve! - Hope this helps! #getitfriends 🎵Mossi & Chace ft. Yade Lauren - Lucky