Train with me

Train with me

fitplan-banner.jpg

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!

katiec-plan-image-square-LG.jpg

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
katie-square-LG.jpg

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
Plan-Image-SQ-lg.jpg

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

Lower Body Workout 🔥. I dedicate this intro to everyone who asks how I don’t sweat. I just glow…out of my armpits 🙃💁🏼‍♀️. This is a higher rep, lighter weight leg workout day for me. Tough but extremely enjoyable (my favourite combination). - 🔹Goblet squats – 4x12-15 🔹Death marches – 4x20-24 🔹Double banded hip thrusts (heavy band) – 4x20 🔹Side lying hip raises – 3x15 🔹superset: Frog reverse hypers – 3x30 - Higher rep goblet squats are very challenging for your core (as well as your legs) and, in my opinion, basically conditioning #ouff. I was embarrassingly winded after these sets🙈. This is one of those exercises I find myself cheating on all the time (because hard). E.g. I was doing reps of 12 with 65 lbs for a while and discovered I could in fact do 12-15 with 85 lbs for all sets. You can probably do more than you think 😉. - Death marches are essentially adding a conditioning element (walking) to kickstand RDLs. Also, not a bad way to add some grip training, They’re 🔥. I have a little more softness than most in my front leg to make it sliiightly more glute and less hammie-focused (my hamstrings grow like crazy when I let them) so to get a really full stretch on your hamstrings you could have your front leg slightly straighter. A few people have gotten upset with me after posting these before because they subsequently googled the exercise and didn’t like the result (I understand. I’m sorry. I promise I didn’t name them). Please add “exercise” on the end if you’re seeking another demo. - The last three right toasted my buns 🍑 . Lots of reps and tension. If you haven’t tried the side lying hip (or clam) raises…you should (and also follow @bretcontreras1 as I got them from him 🙏). - 🎵Mike Mago - One In A Trillion
(Mostly) Bodyweight Strength Workout 👊🏻. Because I really l like being able to move my own body weight around (and think it’s useful). Also, such a convenient and portable piece of equipment 😝💁🏼‍♀️. - I’ve been in Calgary the last couple days and actually got in 2 solid workouts; lower day 1 and upper (this one) day 2. Today was a short trip to Banff (so purdy 😍🏔). - Simple but effective session: 🔻Chin-ups - 4x6-8 🔻Dips - 4x12-15 🔻Shoulder tap push-up - 4x6/side drop-set: bear shoulder taps - 4x12 (total) 🔻Kb swings - 4x15 🔻Deadbug pullovers (no vid) - 4x16 - Always remember you can modify! Assisted chin-ups (or negatives), assisted dips, incline push-ups, etc. - Still on “mission improve my chin-ups”. I haven’t tested a max but I’ve been increasingly my volume each week. My sets are feeling easier and while normally by my third or fourth set I have to reduce reps by 1-2, I’m finally able to keep my pace (yay). - Progress isn’t always going to be adding weight to the bar or even reps to a set; sometimes it’s just noticing form improvements and the ease with which you can complete your reps. This is especially true of exercises like pull-ups where you can make definite strength improvements and still not be able to complete an unassisted rep. Keeeep at it! Persistence pays off 👊🏻. - 🎵Chris Lorenzo - I Wanna Be
Plyo and conditioning day (aka mess around day) 😆. I took “mess around” days out of my program (for almost a year?) in an effort to be a lieetttle more intelligent with my programming. Just put them back in and realized how much I missed them 🙈. Sometimes it’s good to make concessions for things that bring you joy 🤗. - I don’t do these workouts as a way to lose weight 🙅🏼‍♀️, I do them to pretend I’m athletic 😂. But seriously, I grew up playing sports and very much miss feeling more explosive and athletic. - 🔻Box jumps (+ push-up if ya want) - 4x6-10 🔻Plyo push-ups - 4x6-10 🔻Plank drags - 3x1 way 🔻Sled pushes - 4x1 way 🔻Reptiles - 3x until I decided I was done 😂 - I would not recommend trying this if you’re not already very comfortable with these exercises. Scale it 👊🏻! No need to add a push-up to your box jumps, to make your push-ups plyo, or to drag a plate instead of plank shoulder taps, etc. Always be safe ❤️! - 🎵(the awesome) @leuleuland - Give Me Love
FULL BODY WORKOUT 💪🏻 - One of my more upper-focused days #benchpress #makegainslyingdown. I would like to state for the record that bird dogs from plank (without shifting your hips) are HARD, man 🔥. - 🔹Bench press - 4x6 🔹Meadows rows - 4x10 🔹Dumbbell RDLs - 3x20 🔹Weighted step-ups (sorry, no vid 🙈) - 3x10(each leg) 🔹Deadbugs (band-resisted) - 3x16 🔹Bird dog plank - 3x16 - If you want to get better at something, do it more often. The best progress doesn’t come from trying every exercise in existence for a body part (although that sounds like an interesting challenge 😝) and constantly switching them up. Devote some time to getting more comfortable with and practicing the same exercises. Blah, blah consistency, blah (it’s true though 🙈👊🏻). - Most of my training is pretty boring. I mean boring to watch, *I* don’t find it boring 🙈. While a lot of the exercises are the same, I’ll add some variety by switching up some of my isolation exercises. I’ve also recently reincorporated my “mess around days” (I’m sure some of you guys remember those) because they make me feel more athletic...and bring me joy 😝 #important. - Find your version of structure + flexibility and rock it (with consistency) 💪🏻👊🏻. - 🎵Tom Budin & Jack Wilby - Price On Love
UPPER BODY WORKOUT 💪🏻. I noticed my (sad) lack of upper body workout posts lately and felt the need to rectify this to continue to push my agenda. HEY YOU GUYS, training your upper body is hella cool 😎👌🏻💯🔥. Ok, we can continue. - Despite the fact that my back grows muscle fairly easily, I’ve always disliked training it. I MUCH prefer pushing to pulling. I am, however, very guilty of not liking things because I’m not great at them. So I decided to give it the good college try and really focus on improving my chin-ups for the next couple of months. They deserve that much 😝. I’m training them 3-4x/week and I’m on week 2 of my mission 👊🏻. Didn’t actually want to share this but #accountability 🙈. - 🔻Chin-ups - 3x(2 reps shy of failure) +1xmax reps 🔻Weighted push-ups - 4x8 🔻Overhead press - 3x8 🔻Db lateral raises - 3x15 🔻TRX y-flies - 3x12 🔻Sled chest pushes - 3x - Negatives are a great place to start (jumping up and slowly lowering yourself). The strength curve of banded pull-ups makes them a little less helpful but still a good thing to incorporate if you can’t yet do unassisted reps. - Of course the weight on the push-ups is optional 👊🏻. Incline push-ups are a good place to start. - Happy Sunday, y’all! ❤️ - 🎵Cazztek - Came To Get Funky
Core Stability 💪🏻– You think getting a sexy set of abs is great? Ever tried…developing the ability to resist movement at the spine 😏? You’re all sold, I’m sure 😂. - Learning how to stay tight under load makes lifting safer for your spine. It also increases athleticism as you generate more power (as Dr Stuart McGill says, proximal stiffness enhances distal speed/explosiveness) 🏃🏼‍♀️💥. - Core stabilization exercises fall into 3 categories (although many exercises train more than one): 🔻Anti-rotation- resist rotation of the spine 🔻Anti-lateral flexion – resist sideways bending of the spine 🔻Anti-extension – resist extension of the spine - The goal with these exercises is to maintain a stiff and stable core against resistance (gravity or external load). Imagine you’re holding something heavy overhead, like in an overhead press; having the ability to resist extending the spine will help you safely and effectively perform this movement👌🏻. - This is definitely not the only way to train your core but a lot more people focus on their “six pack” (rectus abdominus) with flexion exercises, which can be totally fine for you and in line with your goals, but fewer people focus on training their ability to maintaining a strong and stable core. - Here are some exercises you can use but there are many, many options and ways to modify to increase or reduce the challenge. I showed 2 options for each but you can modify by increasing the lever, adding weight, or increasing instability to make any more challenging (or doing the opposite to make it less challenging). #getitfriends 👊🏻 - 🎵Tchami - Promesses (Pep & Rash remix)
Full Body Day 💪🏻🔥. After being a lieettle less structured and consistent with my training, I finally got my ish together, wrote down my main goals, and rewrote my program last week 💃! I’m doing 5 days/week and playing around with higher frequency (more of a full body split). I’m also putting more focus on improving my lagging pull-ups (finally) 🙈. - I think it’s important to allow yourself to go through phases where you’re on “maintenance mode” and let your body (and brain) to recover a little and get more excited about training again. Can confirm, am excited again. My workouts have been SO good lately! 🤗 - If you’re looking to ad some structure to your workouts, firstly YAY, having a solid plan will be extremely helpful! Start with a program that is well-rounded and focuses on the basics and BE CONSISTENT👊🏻. Variation is fun but you’ll get more out of sticking with a number of compound exercises and really nailing those. From there you can always shift your focus to certain areas but you’ll still have that solid foundation👌🏻. - Please always keep in mind that doing someone else’s program doesn’t necessarily mean you’ll get the same results. The volume that you need to progress as someone new to training is much lower than someone who has been training for a number of years, which is pretty suh-weet if you’re newer because fast gains are a great time 😝! - Also, people are genetically built differently - bone structure, muscle insertions, body fat % and distribution, etc. Be proud of you for your progress and really try not to compare yourself to someone who is a different human than you at a different phase of their journey #youvsyou #butseriously ❤️. - 🔻Split squats 🔻Overhead press 🔻Leg press 🔻Inverted rows 🔻Kb swings ss frog reverse hypers 🔻Suitcase carry - So go getcho-self some structure (whatever that is for you)! You can check out my @fitplan_app programs if you want something solid (in my biased opinion haha) to get you started! I’ll be doing a giveaway later this week for my programs too 😬🤗 - 🎵Sonny Fodera ft. Yasmeen – Caught Up