I was diagnosed with lumbar scoliosis in 7th grade, around 28 degree curvature. I did ballet all growing up so ballet helped keep me strong to a degree as well as flexible. Now I am approaching 35 years old and have been weight training for over ten years and want to share what I have… Continue reading Scoliosis: Exercises to do and not to do (through my own trial and error)
Category: Workouts
3-27-19 workout of the day
Hi guys! Wow it has been a while since I have written anything and I am so sorry for that! I am getting married May 5th and so I've just been prepping everything for the wedding, and I have been out of town the past few weekends and things have just been so crazy with… Continue reading 3-27-19 workout of the day
Leg day: 12/2/18
Here we are again...every week! Today I was not really feeling it tbh but I pushed through and went lighter on my squats and just focused on form but still pushed hard. Be sure and always warm up properly - bodyweight squats, bodyweight lunges, hip bridges and stretching! Then do a couple of warmup sets… Continue reading Leg day: 12/2/18
PULL DAY 11-27-18
Love a good pull day where I completely focus on my back! I mix it up and do heavier sets of 8 reps as well as sets of 12-15 reps with a lighter weight. It's important to train the muscles in a variety of ways to build muscular strength and endurance. I started with a… Continue reading PULL DAY 11-27-18
Leg Day 11/25/18
Warmup...I always warmup for leg day for 5-10 minutes by doing walking lunges or standing reverse lunges with bodyweight, bodyweight squats, leg swings, and static stretching. Then I get to the squat rack and do a few more warmup sets with lighter weight before I start my working sets. BACK SQUATS 4 warmup sets 5… Continue reading Leg Day 11/25/18
Simple Leg Day Workout
If I am doing squats as a part of my leg workout, I always start with them since they are the most taxing and energy-requiring movement. In general it's best to always do heavier, compound movements early in the workout and do your isolation or bodyweight exercises at the end. This is so you have… Continue reading Simple Leg Day Workout
shoulder + leg day from this week 9/8/18-9/9/18
Here are 2 workouts from this week. One is completely shoulder/upper focused with some core and the other is lower body/glutes. SHOULDER DAY I always do a quick warmup to elevate body temperature - whether it is 5 mins stairmill or 5 mins walk incline. Then I do arm circles forward/back along with some other… Continue reading shoulder + leg day from this week 9/8/18-9/9/18
Glute-focused leg day
If you have trouble getting your glutes sore, this workout is for you! Many clients come to me with issues activating their glutes during squats and lunges and they can't seem to elicit glute soreness (sore quads only). What you want to do to fix this is start your glute/leg day with GLUTE ACTIVATION EXERCISES...using… Continue reading Glute-focused leg day
Lower Body Workout
Here is a lower body workout for you to try this week! This workout starts with heavier back squats as they are the most taxing and challenging on the body so we want to use our energy for those! I tend to do 8-10 working sets of back squats as I like to push my… Continue reading Lower Body Workout
WORKOUTS FROM THIS WEEK!
HAPPY FRIDAY!!!!!!! Here are a few of my workouts from this week! I am only sharing 2 as they are both super long...especially the one I did today! My workout split this week was: SPRINT on Sunday, SPRINT and LEGS Monday, shoulders/core and SPRINT on tuesday, hot yoga weds, rest day on Thursday (1 full… Continue reading WORKOUTS FROM THIS WEEK!
Kelly Hayman Fitness 