Get Strong AF #1

Get Strong workouts @ alottarose.com

I’ve made a decision.

I do that everyday obviously but still I have made a decision. See the thing is I have a lot of goals when it comes to fitness. A lot. I can name a few just to please you because I know you’re dying to know. I want to be able to do AT LEAST 10 one arm pushups (each side!). I want to be able to do pistol squats like it’s no biggie. I want to squat 100kg (220 lbs), not just as a one rep max but do it for 5 sets of at least 5 reps. Same goes for deadlifts. I want to be able to do a split (dammit you short muscles!!) etc etc and so on.

So basically it all comes down to strength. Strengthening my core and stability muscles and also just plain old getting strong AF!! Now back to my decision making. I have decided my focus will be purely on getting stronger (while looking good AF.. duh). Unfortunately I can only go to the gym twice (three times when I’m lucky) a week, but because I am a genius I know how, when and where to train to get to my goals. Yay me!

So what I will be doing is the following, pay attention now because depending on your level of geniusness it might be a bit difficult to understand.. or not..

I will be doing two lifting sessions a week, hitting only the compound movements like squats, deadlifts, bench presses, barbell rows, overhead presses and hip thrusts. Chillax I know hip thrusts aren’t considered a compound movement but seriously any self respected (wo)man will incorporate these into his/hers workout to get stronger/rounder glutes!! To get stronger I start with baby weights and add more weights every week.

The other three/four sessions will be either hiit, kickboxing, sprinting, yoga or some sort of circuit in combination with lighter lifting to keep my heart strong and healthy, stay flexible and to keep things interesting and fun!

Last night I did the first lifting session. It felt really good even though I used baby weights. Here’s the breakdown:

  • Squat (5×5)
  • Superset (5×5):
    • Floor bench press
    • Hip thrusts
  • Bent over barbell row (5×5)

As you can see not many exercises but mostly compound movements so you almost hit your entire body. I’m feeling it!

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