You have to keep up with me! I am posting my personal workouts every single day to keep you moving and progressing!

Yes! You can now download specific workouts that you enjoy and save for later to return to on another date!

New Split! January 30, 2023 Monday: Upper Body (Pull Focus) Tuesday: Lower Body (Hamstrings/Glutes) Wednesday: Arms Thursday: Upper Body (Push Focus) Friday: Lower Body (Quad Focus) Saturday: HIIT/Mobility/Core Sunday: Complete Rest

The negative of a movement is simply when we are stretching or lengthening the muscle we are working. Example 1) Think about controlling the dumbbell all the way down into a stretched position on a bicep curl. Example 2) Think about controlling the barbell down towards your chest into a stretch on a Flat Bench Press.

The positive of an exercise is simply the contraction of the exercise or the portion of the exercise where your muscle "shortens" Example 1) Think about SQUEEZING and shortening your bicep as you curl it up when performing a bicep curl. That is the positive of the movement. Example 2) Driving the bar down on a Front Lat Pulldown and SQUEEZING your lats is the positive of the movement.

There are a few ways you can do this. 1. The easiest is to scale back the volume by decreasing the amount of sets you complete. If I have "5 sets of Squats" posted, cut that to 2-4 depending on your fitness level. 2. You can decrease your time spent under tension. If I have “4 Second Negatives” on Squats (meaning you should take 4 seconds to drop down into a squat) you can simply change that to 2 seconds or don't focus on a timing your tempo at all. 3. Last, but not least, if it is a long workout with a lot of exercises and you don’t have the time, just cut 1-2 exercises out and complete the rest. Let me be clear, I am not pushing this, I am simply educating you so you know how to do so if you don't feel your fitness level is quite at where the intensity in the workout lies or you don’t have time that day.

This is different from person to person depending on what your goals are. Refer to the insights section and make sure to read my ‘Macro Guide’. Depending on where your macros are set, what your goals are, and where you have calculated your caloric expenditure will tell you where you should be with cardio.

A compound set is when we perform two or more exercises for the SAME muscle group back to back without rest in between.

A superset set is when we perform two exercises back to back for opposing muscle groups, without rest.