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

Full-Body Home Workout Circuit 💪🏻👊🏻. Sorry again for being so MIA you guys! I’m sure most of y’all didn’t notice but I’ve been getting quite a few DMs asking if I’m alive. I am, I swear!! (but thanks for checking ❤️). - I’ve been doing primarily full-body workouts lately and rocking more home workouts than usual 💪🏻. When you’re not training quite as often, full body workouts are a great way to split up your volume so you’re still hitting muscle groups multiple times/week. Also I’ve been going a little closer to failure (because I have longer to recover between workouts) and OUFF, the hammie soreness is very real🔥. - Here’s yesterday’s efficient home workout: 🔻RDLs – 12 🔻Push-ups (opt. regular push-ups/incline/knee) – 12 🔻Alt. reverse lunges – 24 🔻Single arm rows – 12 (x2) 🔻Plank knees on med ball - 20 (definitely not the name for that last exercise 😂). - I have a heavy kb at home (80 lbs) so I did regular RDLs but if you have access to lighter weights only, kickstand RDLs are a great variation to add an extra challenge 👌🏻. - The explosive push-ups are very optional 😝. I just wanted something (for me) to add an extra challenge. Feel more than free to use the variations! - And happy Friday team 🤗! I have so many online friends here for We Move (tomorrow and Sunday, ahh 🙈) so check my stories if you want to see some smart, badass ladies! - 🎵Brandy – I Could Be Wrong (2018 UK edit)
Cues to better use your GLUTES #gobuttgo 🍑👊🏻. - People often struggle to feel their glutes in exercises and ask what they can do to modify, so here are some physical cues to try! Keep in mind everyone is built differently so what works for someone else may not be what works best for you ❄️. It’s worth playing around with your positions (while maintaining safe, solid form, of course) to see what works best for you! - I’d also like to say on record that I think quads are super cool but wanted to give some useful examples to answer this 🍑 question. - 1️⃣Knees out + screw in your heels: This cue may seem a little strange, but it is what has helped me most (by far) feel my glutes. Screw in your heels and think about going through the same actions you would if you were lifting your leg up slightly, turning it out, and squeezing your glutes, but all while keep your foot on the ground (closed chain). Try this at the top of a hip thrust as well! - 2️⃣Foot distance and position: If you’re not feeling your glutes in hip thrusts, play around with your stance to see how you feel best. For me, I feel hip width, heels screwed in, feet and knees out (preferably banded) best but I know many other prefer a much wider stance. - In general for exercises like squats and deadlifts, to make your posterior chain (glutes and hammies) contribute more to the lift, minimize forward knee travel, widen your stance, and turn your feet out slightly (think about an ass to grass high bar squat vs a low bar wider stance powerlifting-style squat). Squat stance is highly individual, however, so don’t take this as advice to completely change yours! - This is a good cue for lunges as well, where you’ll get your glutes to contribute more with a wider stance and your hips back a little further (less forward knee travel and less upright). - 3️⃣A band can be a suuuper helpful external cue to push out your knees and help ze glutes do their work :p. - 4️⃣Posterior tilt: This is a great one to try in a hip thrust if you’re not really feeling your glutes with a neutral position. This was a big gamechanger for me, personally. This isn’t a good cue for all exercises, however. Squats for example work your g
Single leg squat and lateral step-downs #activatefocusface 👊🏻😝. I’m a big fan of both of these exercises and suggest them a decent amount when people ask about pistol prep, but both are great in their own right (and honestly more practical than pistols for most people). - It might look easy to sit on a low box on one leg with control and stand back up but...it’s not 🙈 (especially if it’s new to you). Try it and see...and report back 😝. - They’re a great way to train your single leg strength, determine if you have any strength imbalances between sides, and work on your balance and stability 🙌🏻. - I noted some very common tendencies people have when they first try these, namely the knee not tracking with the toes and caving in and using momentum to stand up and not controlling the last couple of inches on the eccentric (lowering portion) for both. Can confirm, both are very tempting to do 🙈. - This isn’t me trying to diagnose your movement issues, just some things to note! If you think you may have weak glute meds, as they work to help stabilize the pelvis and thigh, and notice you have a lot of knee movement, focus on using your hip of your working leg to maintain balance and control. You can even do some banded monster walks or clams before to see if this helps! 👌🏻 - There are some scaling options too (easier and more challenging)! Always choose one where you can maintain control. Also, please don’t feel the need to use a box as high as I did in the last clip; it’s an option but not one I usually take with these (I usually do a heel tap on the mid-height box). To clarify, toe tap is easiest, flat foot a little harder, and heel is the most challenging. - This was very wordy, I’m done now 🙈. Hope this helps and gives you something to think of incorporating. 👋🏻❤️👊🏻 - 🎵Cherry Beach - Gravity
UPPER BODY WORKOUT #getthemguns 💪🏻. Train your upper body y’all! Pinkie promise you won’t sprout giant arms overnight. The main side effect is feeling more badass...and maybe some DOMS 😝. - 🔻Plyo push-ups - 3x4 🔻Chin-ups - 4x5 🔻Flat db chest press - 4x6 🔻Chest supported rows (w/ pause) - 4x8 🔻Standing barbell bicep curls - 4x12 (I’ve been doing biceps more than nonce per week lately #gome 😂) - If you want to work your way up to plyo push-ups, the second part of the first video is a good place to start. You can still work on your explosiveness without your hands leaving the ground. Focus on generating a more powerful concentric (pushing up portion), with control; aka don’t aggressively push up and lock out your elbows with wild abandonment 🙅🏼‍♀️. - As always, if you’re working up to chin-ups/pull-ups, negatives are a great place to start. Jump up, hold yourself at the top, and lower with control. - If you’re doing bent over rows and feeling it a lot in your lower back, try chest-supported rows. You don’t need to use a ton of weight if you really control the movement - squueeeze at the top. - Lastly, to everyone who asks if I’m naturally tanned, hahaha no 👻 (clearly). Probably the question I’m asked most so I’ll preemptively answer; I use @lovingtanofficial 😝. - 🎵Fredo x Young T & Bugsey - Ay Carumba (T. Matthias remix)
HOME UPPER BODY WORKOUT 🏡💪🏻! While I always try to get the heck out of my house for workouts, sometimes you’re running short on time and still want to train. Not being able to make it to the gym doesn’t mean that you can’t have a productive workout, make progress, and get stronger 👊🏻! Minimal equipment and your own bodyweight can make for a very decent upper body workout, like this one 😝 - You can alllllways modify (easier or harder) to make an exercise better suited to your current level. Also, don’t be afraid to do max reps of the more challenging option and then modify. E.g. if a workout calls for 12 reps of push-ups and you know you can manage 6 with solid form, do 6 full and 6 incline to finish the set. Absolutely no shame in not being perfect at something (that’s why we’re working on it – me too)!! - 🔹Dips - 4x10 🔸Alt: bench dips) 🔹Tucked lever hold - 4xmax 🔸Alt: Inverted rows - 4x12 🔹Sliding push-ups - 3x8 (x2) 🔹Single arm rows - 3x10 🔹Pike push-ups - 3x8-12 🔸Challenge: feet elevated 🔹Elevated push-up to shoulder tap - 3x6-8 (x2) 🔸Alt: plank or bear shoulder taps - 3x20 (2=1) - I’m working on my single arm push-up strength so I included the sliding push-ups but if you’re currently working towards full push-ups, I’d suggest subbing with regular or incline push-ups. - Pike push-ups are one of my favourite shoulder exercises but it’s deceptively difficult to push that much of your own bodyweight overhead (don’t believe me? Try them 🙈). Try not to tuck your head as you’ll really reduce your range of motion. Push back and depress your scapula (shoulder blades down) at the top. Elevating your feet means you have to push more of your bodyweight. If you’re at handstand push-up level of badassery…I’m jealous of you 😝 - As always, Bella says hi 🐈. Cats don’t like it when you ignore them 😂 #getitfriends - 🎵Jay Pryor - Rich Kid$ (Tru Concept remix)
FULL BODY WORKOUT 💪🏻. Workout at the very bottom because I’m trying to force you to read the caption first 💁🏼‍♀️😬. - People very often ask how many days per week is it best for them to workout. - The answer to this is going to depend on many factors (your goals, training age/experience, life stress and recovery, etc) but the MOST important one is ADHERENCE. There’s no point in constructing a “perfect plan” that’s 6 days per week if you can realistically only get there 3-4. - What’s more important than an exact number of days is how you split up your volume. It’s best to train muscle groups at least 2x/week so if you have 3 days to train, it likely makes most sense to rock some full body workouts 💪🏻; versus trying to divide your workouts into body parts and then hitting everything maybe once/week or even every other week. - I know a lot of people “fall off the wagon” when they get busy or want to enjoy more social time in the summer. Instead of feeling guilty that you’re “failing” to make it 5 days/week, just adjust your plan accordingly! - What really matters with this fitness thing is that you’re able to be consistent over time (and that you actually enjoy what you’re doing) 👊🏻. - 🔻Chin-ups - 3x5 🔻Chin-up negatives - 2xmax (Or all sets negatives - 4x5) 🔻Barbell back squats - 5x6 🔻Banded barbell hip thrusts - 4x10 🔻Single arm db shoulder press - 4x12 🔻Inverted rows - 4x12 ss plank shoulder taps - 4x12 (2=1) - Workout c/o my @fitplan_app 3 Day Strength Evolution plan 😊 (a great full body plan in my very biased opinion 😂) #getitfriends #inasustainableway - 🎵Hayden James & Nat Dunn - Favours
CORE LEVELS 🔥 - I don’t do dedicated core/abs workouts but do 1-2 exercises at the end of *most* workouts. These are some of my favourites with levels to make them more or less challenging, depending on your current level. - These are just a few options as there are countless ways to adjust exercises to make them more or less challenging (e.g adding weight to planks, deadbug pullovers, hollow body rocks), so find a variation that works for you and your goals ☺️👊🏻. - 1. Tucked L-sit 2. Single leg extended 3. L-sit - 1. Bear shoulder taps 2. Plank shoulder taps 3. Bird dog from push-up position - 1. Plank 2. Plank with ppt 3. Extended plank with ppt - 1. Deadbug hold 2. Hollow body hold Please excuse the reverse order and lack of middle level (I deleted a clip 🤦🏼‍♀️). Deadbug pullovers are a great option 👌🏻. - ppt = posterior pelvic tilt (mine is slight). Think of making your body into a C-shape by tilting your pelvis and squeezing your glutes...or like someone just punched you in the gut, if that helps 🤷🏼‍♀️😝. This is the same position you want to think about making when you’re doing a hollow body hold. - Forgive me for the dry caption. I’m fresh outta (bad) jokes but I did include a cat (well, she included herself) as consolation 🐈😝 #getitfriends #happymonday? - 🎵Jax Jones, Martin Solveig, Madison Beer - All Day And Night