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 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
ISSA LEG DAY 🔥. My legs were how I’d best describe as “warm and numb” after this. Big fan 👌🏻😝. - I always have the best leg days after unintentional rest days because I’m all fired up and excited to train 💃. - 🔺Hip thrusts - 4x10 🔺Alternating reverse lunges - 4x16 (total) 🔺Single leg RDLs - 4x8 🔺Leg press - 3x15-20 🔺Banded lateral walks - 3x30 - If you’re unsure, grab the weight with your opposite hand for single leg RDLs (so you use your glute med to stabilize). If you struggle to balance, feel free to put your back toe down and do kickstand RDLs or grab onto something and do assisted. - I normally prefer split squats (back foot planted) because they’re more stable but decided to try and destroy myself and get in some “cardio” so I did alternating reverse lunges. Blech. I liked it 😝🔥. - I haven’t done leg presses in a hot minute and reps of 15+ are pretty darn high for me, so we shall see what my quads have to say to me tomorrow 😬🙈. - 🎵Jay III - Feeling For Ya
FULL BODY WORKOUT 🔥. I haven’t done this particular workout in a while...aaand I’m pooped 🙈. - In case ya missed it, I released a new @fitplan_app program (3 Day Strength Evolution...yay 🙆🏼‍♀️) and this is one of the workouts from phase ✌🏻. I’m excited and wanted to show you 😝. - I don’t normally post full-body workouts because I train pretty frequently (5-6 days/week) and split up workouts into lower and upper sessions. Howwwever, full body workouts are fantastic, especially if you’re someone who prefers (or is only able) to train a 2-3x/week. It’s not about having to go to the gym a certain number of days to see results; make a schedule that is realistic for you and split your training volume accordingly 👊🏻. - 🔺Bench press - 4x6 🔺Hanging scap depressions - 2x6 🔺Chin-up negatives - 3x6 🔺RDLs - 3x10 🔺Bulgarian split squats - 3x12 🔺Incline push-ups - 3x8 🔺Stir the pot - 4x12 (6 each way) - Scap depressions are a good exercise to incorporate when you’re working towards pull-ups as this is how you should be initiating your pull. - Stir the pot is hard as heck so if you try it and are struggling a little, widen your base of support (aka feet) or try them from your knees. - #trainhard #eatchocolate #✌🏻❤️💪🏻 🎵Gorgon City & Kaskade ft. ROMEO - Go Slow
UPPER BODY HOME WORKOUT 💪🏻. - I did this workout the other evening at home after having to skip the gym earlier in the day. Home workouts usually feel like a bit of a compromise for me but this one I would 100% do at the gym. Big fan 👌🏻. - Also I get far too proud of myself when instead of lying down, snacking, and watching tv, I do exercises while snacking and watching tv 😂💁🏼‍♀️*dramatically pats self on back*. - I wrote out some options in case you don’t have EQ bars or want a slightly scaled down version 👊🏻. - 🔻L-sit to dip - 4x8 Option: tucked leg lifts(8) + bench dips(10) 🔻Tucked lever hold - 4xmax Option: inverted rows - 4x8 🔻Half-kneeling btm-up kb press - 4x6 🔻Push-ups - 4x12 Option: knee or incline push-ups 🔻Seated curls (or sub dbs) - 3x12 🔻Bear shoulder taps - 3x20 *if you have dumbbells you can easily swap those! - Those half-kneeling bottoms-up kb presses (have a very long name, but also) present a big stability and grip challenge, so make sure you maintain core tension and stability. Also, you’ll get a lot better after practicing just a couple sets so often I’ll do a 20-30 sec iso hold first on each side, which improves my performance on subsequent sets. #thatsall #happymondayyall - 🎵Axwell - Nobody Else (A-Trak Remix)
PROGRESSIONS AND REGRESSIONS to scale your workout to your current level 💪🏻. - People often tell me they’re intimidated to try certain workouts because they think the exercises are beyond their capabilities. No one starts off being able to perform an exercise with pristine form and strength. As someone who hates being bad at things, I know it sucks to suck 🙈 but it really just takes time and practice to get better. While you might not be able to rep out sets of unassisted pull-ups, YET, that’s exactly why you should start training them👊🏻. - Conversely, if you’re very proficient at a certain exercise but never increase the demand on your body, you’ll always stay at that level. There are many ways you can progress exercises to continue to challenge your body to adapt and improve…and reach your final form 😜. - Also, no matter your level, it’s great to incorporate exercises utilizing these different movement patterns to develop well-rounded strength (and badassery, duh). - I’ve listed some options but there are many, many others when it comes to modifying exercises. - 🔻1. Seated pull-ups, 2. Negative pull-ups, 3. Pull-ups, 4. Weighted pull-ups 🔻1. Incline push-ups, 2. Push-ups, 3. Weighted push-ups 🔻1. Goblet squats, 2. Barbell back squats 🔻1. Kb deadlifts, 2. Deadlifts 🔻1. Deadbugs, 2. Hollow-body holds - You may be ready to barbell squat almost immediately but for many of us, getting used to a squat pattern with a goblet squat is a great place to start. It encourages a more upright posture, the importance of core bracing, and gets you comfortable with a lighter load. - Even more so with deadlifts, you may be a natural hinger and fine starting with a barbell (maybe by elevating the plates slightly). I do find it can be helpful to start with a kettlebell to take people’s concerns about bar placement (and maybe fear of scraping their legs) out of the equation so the weight stays closer to the centre of the body and doesn’t sway out in front. - Get it friends! #buildthestrength #beconfident - 🎵Sam Feldt ft. Heidi Rojas – Shadows of Love