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

Push-up variations with special demo help from my strong frands @sonnywebstergb and @direnkartal92. Casually getting an Olympian to do silly push-ups with me. Nbd 😂. - There are so many variations you can choose to: 🔻modify for your level (incline, regular, decline) 🔺more specifically target different areas (triceps, shoulders, chest) 🔻challenge your core stability (shoulder rap) 🔺increase explosiveness (plyos) - Push-ups are one of my favourite exercises because of their accessibility (only your own body is required). You can use them to build strength as a beginner (eg incline push-ups) and continue to evolve so you’re challenged even as an advanced athlete 💪🏻. #thatisall #goforthandpushtheearthdown - 🎵Cages - Behind (ft Fiora)
This is a bit of a departure for me but I felt compelled to address this. - If you have body composition goals you’re working towards, power to you. I’m not going to pretend I haven’t trained for aesthetic reasons. But you should never be approaching training trying to Frankenstein together body parts from other people in hopes of building “your dream bod” 🙅🏼‍♀️. You will always be you and a lot of these things are determined genetically *bolded and underlined*. I can’t even explain what a piss poor use of your energy it is to hate things you can’t change. There are so many more constructive things you could be doing with your time and mental energy. Give yourself a freaking break. - This body might not be perfect but it’s the one I’ve trained to get strong. All the changes I see are the result of the work I’ve put in and that’s pretty cool. It can stay 😝🤗
Challenging body weight leg exercises 💪🏻 (broken down by urrrea) - While you should be using weights if your goal is to gain leg muscle and strength, body weight leg exercises can be very challenging, confer many benefits, and be a beneficial addition to your program ✌🏻. - People tend to be in one camp (bodybuilding, powerlifting, calisthenics, etc) but there’s value in a lot of different approaches and imo, great things you can borrow from each to become more well rounded. I digress, heerrreee they are: - 🔹Hamstrings: Hammie slides 🔹Quads: Kneeling quad extensions 🔹Glute med: Side lying hip raises 🔹Glutes: Frog reverse hypers 🔹Single leg strength: Step-downs and Pistol squats - For most of these you can utilize an 8-12 rep range, with the exception of the reverse hypers where I usually do 25+ (as a pumper at the end of a workout). That’s all I’ve got #byeee - 🎵Joe Stone, Montell Jordan - The Party (This is how we do it) Edit (got smarter): Tights and shoes @ryderwear Sports bra: @titikaactive
Exercise Progressions - to get strong and stuff 💪🏻💃🏼. - There are a lot of super-wicked-awesome bodyweight exercises that are fantastic for developing strength (and your physique) but it can take time build the strength to perform them. Whenever I post these exercises I mention that you can choose a modification but don’t always show said modifications. Well, here they are (at least some of them)! - 🔺Pull-ups/chin-ups: negatives, banded pull-ups 🔺L-sits: bent knees, slightly extended legs, single leg 🔺Push-ups: incline, regular, decline (harder) 🔺Pikes: feet on ground, feet elevated - Choose a progression that’s appropriate for you, work on it consistently, and increase the difficulty when you’re ready 👊🏻. If you can do only a few reps, you can always do the max you’re able and switch to an easier modification to complete the set. E.g. you want to do sets of 10 push-ups but can do 4 with solid form. You can start with those and complete reps on an incline. - It’s remiss of me not to include negatives as a progression for pull-ups (holding your body weight at top and slowly lowering) but my sloppy fingers accidentally deleted that clip so its lost in the ether (sorry 😝). I have a dedicated pull-up progression vid I’ll link in my stories if that’s your goal 👌🏻. - Hope this helps! #dothething 🎵Dua Lipa & Silk City - Electricity (MK Remix)
3 years of training vs 8 years of training #transformationtuesdaythings 🙆🏼‍♀️. - I get so many messages from people slightly frustrated that they’ve been working out “x” number of months and have barely noticed any changes. Same, fam. I definitely didn’t start training and notice drastic changes right away. For me at the time of this first photo, these changes were drastic. You don’t really know your potential unless you give your body some time to get there 👊🏻. - Our bodies are all different. You could be working just as hard as someone who is seeing more results but that’s just the luck of the draw. That doesn’t mean you can’t improve yourself and that your progress is insignificant. It just might take you a little longer and that’s ok #youvsyoubb - Work hard but respect your body’s pace and be patient, be proud of yourself dammit and the hard work you’ve already put in, and enjoy the process - the changes take care of themselves.
Partner exercises where it’s actually more helpful to have a partner with the loverly @justget.fit (I love Nikki oh so much) 👯‍♀️. - There are lots of fuuuun exercises where you can incorporate a friend but these are ones where I actually prefer to have a person to help. - 🔻Assisted pull-ups/chin-ups 🔻Weighted plank 🔻Pistol squats 🔻Skater squats 🔻Nordic hammie curls - You can, of course, use bands for pull-ups and TRX ropes for the pistol and skater squats but I like having a partner for these as they can adjust the amount of assistance they give you as you go. I’d also probably suggest doing sets of pistols and skaters separately vs combining but it was easier to show this way. - This was Nikki’s first time doing nordics (yaaa). One of my favourite hammie exercises and far more challenging than they seem. Lower slowly and with control. Really hold down your partner’s legs (you’re helping, not hurting). - And when planking, don’t drop weights on your friend....like me (whoops) 😬 - 🎵Marshmello x Bastille x Gryffin - Far Away (Trademark Mashup)
It’s my favourite part of Monday – LEG DAY 🔥 #yay! If you want to grow, you have to give your body a reason to change. Lift weights, yo (as heavy as you safely can…and repeat). - This was a challenging workout for me (but good challenging): 🔻Sumo deadlifts – 4x4 🔻Banded hip thrusts – 4x12 🔻High box step-ups – 3x6-8 🔻Goblet squats – 3x12-15 🔻Side lying hip raises – 3x12 *lie on the floor and contemplate your life choices - I often find myself exerting just the amount of energy necessary to complete a lift when I should be generating as much power as I can to lift more explosively. This isn’t a heavy weight for me for hip thrusts and I was feeling pretty meh after my first set. Focused on thrusting more aggressively (hush, everyone) and OW my glootes 🔥. Butt was WELL done after 4 sets. - I’ve taken to adding weight to these high box step-ups as my friend @instabooya rudely made me aware I was able to (I’d been doing them exclusively bodyweight). Bodyweight is a good place to start as it’s more challenging than it seems. Make sure you lower with control and try not to push off your bottom leg. - As always, side lying hip raises look ridiculous but crush me oh so effectively. You should tryyy them 💁🏼‍♀️. - Lastly, @ryderwear’s Black Friday sale has started (my top and bottoms are from there…plus lots of other stuff)! They have some pretty sweet deals if you need new tings #thatisall ☺️ 🎵Joji- Slow Dancing in The Dark (Loud Luxury remix)