Whitney Simmons @whitneyysimmons
746 Posts
2.3m Followers
327 Following
It’s a beautiful day to be alive 🌸 I run on sarcasm + lifting heavy things but you'll never see me actually running 🏃🏼‍♀️💨 ▫️YouTube ▫️Gymshark
746 Posts
2.3m Followers
327 Following
It’s a beautiful day to be alive 🌸 I run on sarcasm + lifting heavy things but you'll never see me actually running 🏃🏼‍♀️💨 ▫️YouTube ▫️Gymshark
SHOULDERS 🤤🤤🤤 todays complete workout using no machines 😍 shoulders are still my favorite muscle group to train! Sculpt, build and shred your delts LETS GET IT Don’t forget to give this video a like💕 to support the workout videos!! Alsoooo NEW YOUTUBE video is LIVE! Get ready with me with an added Q&A 🥳 1️⃣ SUPERSET | 3 sets 10 dumbbell upright row... I prefer to pull up and out to avoid internal rotation of the shoulder straight into 12 single-arm neutral grip front raise 2️⃣ PRESS COMPLEX | 2 sets 5-8 (all 3 movements being 1 rep) shoulder press, into y-press into extra wide y-press 3️⃣ SUPERSET | 3 sets 12 lateral raises into 8 diamond push-ups! @robingallantt and I did this in Australia AND I HONESTLY ALMOST DIED 😂 For the diamond push-ups, your elbows should be pushing out with hand placement very close together, focus on pressing through your rear delts 4️⃣ TRI-SET | 2 sets 5 barbell shoulder press 5 wide grip shoulder press 10 bent over rear delt pull Wearing @gymshark camo seamless sports bra | song is Colder by @ninanesbitt #wor#workoutvation #workout #workouts #sho#shoulderout #shoulder #fitnessmotivation
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girrrrrrrrl idek if you’re ready for this one 😅 kicking the week off with a BOMB no machines and limited equipment leg and booty workout 🤤💦 this will WHOOP your peach and legarrooooos Don’t forget to give this video some love💕 to support the workout vids let’s get it 1️⃣ 3 sets of 8-10 split squats into 10 split squat pulses WOOF the time under tension here had my dying. Focus on pressing through your front heel and really stretch out the glute at the bottom of this movement 2️⃣ tri-set | 2 sets 10 sumo squats 10 sumo squat jumps 10 sumo squat pulses 3️⃣ 3 sets of 10 single-leg RDL into RDL Notice during the single leg movement I keep my other foot on the floor... this is just to stabilize myself. All work is being done in the standing leg 4️⃣ and FINALLY👏🏼 wouldn’t be a leg day without hip thrusts! Here’s a fun complex for you 3 sets of 5 b-stance hip thrusts each leg into 5 hip thrusts with feet shoulder width apart. 15 reps total before resting! Showed each foot placement at the end of this clip. In the b-stance 70% of your weight should be on the foot flat on the floor Wearing @gymshark high rise flex and sports bra in khaki | song is Last Hurrah @beberexha #mondaymotivation #bootyworkout #leg#legdayworkout #legworkout #workoutmotivation #legday #bootyworkouts
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king of my heart💕
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back back back again to sculpt and shred your back hehe 😅💦 I LOVE back day and today I tossed some bicep work into the mix too 🙌🏼 back day is all about the mind to muscle connection for me so slow it down, focus on the muscle you’re targeting and LESSSS GET IT Don’t forget to double tap💕 to support your girl and the workouts ily happy vday 1️⃣ superset | 3 sets 10 bent over plate row into 12 dumbbell bicep curl 💪🏼 palms facing up for this one, elbows pinched to your side 2️⃣ LISTEN LINDA LISTEN. This is my favorite complex for back day, it’s phenomenal!! If you haven’t already please try it 🙌🏼 3 sets of 8 (all 3 movements is 1 rep) kayak row into straight arm press down. For the kayak row... focus on pushing the middle of the bar to meet your hip 3️⃣ superset | 3 sets 8-10 bent over dumbbell row... notice the wide stance I take here! This is to help balance and stabilize my body while pulling the weight. Move into 10 lateral bicep curls into 10 hammer bicep curls... notice the change in my hand placement between these two curls 4️⃣ 3 sets of 12 High to low face pulls Wearing @gymshark true texture bralette. Song is make up by @arianagrande #wor#workoutmotivation #back #backworkout #armworkout #bicepworkout #workout
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It’s a beautiful day to be alive💕 new week, fresh start... let’s crush it this week. It’s been a HOT👏🏼 MINUTE👏🏼 since I’ve hit you with some leg and booooooty work 🤤 Don’t forget to give this vid some love💚 supports your girl so much so thank you 😩 LETS GET IT BTW! New YouTube video is live 🥰 link in bio to watch 1️⃣ superset | 3 sets 8 sumo 1 and 3/4 squats... GIRLFRIEND! These have and always will be my favorite. Feet just past shoulder width apart, toes pointed outward. Squat down, pressing through your heels up to 3/4 and then back down... finish the squat and that’s 1 rep! WOOF Combine that with 10 weight sumo jumping squats 2️⃣ HIP THRUSTS! Leg day is never complete without them 🙌🏼 I mixed it up a bit with a 3 sets of this superset 8 banded barbell hip thrusts into 10 alternating banded single-leg hip thrust tyyyyyy @suzie_kb for the booootiful band 3️⃣ looooove this little complex of sumo straight leg RDL into sumo squat. I did 3 sets of 12 4️⃣ finished off with 3 sets of 12 assisted single leg RDL! Adding the bench will help with balance and range of motion! Focus of keeping your back straight and pressing your hips back Song is break up with your girlfriend, I’m bored @arianagrande | wearing @gymshark camo sports bra and long sleeve top #wor#workoutvation #workout #legworkout #bootyworkout #workouts #mondaymotivation #legday #legdayworkout
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ice ice baby ❄️
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SHOULDER DAY 🤤🤤🤤 it’s the best day AMIRITE or... am I right?? I still have 1 day a week dedicated to shoulders 🙌🏼 it’s all about building a balanced physique so I challenge you to start incorporating more upper body exercises into your routine if you aren’t already PLUS HOW CUTE ARE DELTS HOT HOT FIRE FLAMES GIRL Don’t forget to double tap💚 to support your girl and all the workouts vids hehe let’s get it 1️⃣ 3 sets of 12 Around the world into y-press. Palms should be facing away through entire movement. On the y-press think of making a Y at the top of the movement, pressing just past shoulder width. Slow and controlled movement on the way down 2️⃣ superset | 3 sets 10 diamond front raise... keeping a slight bend in your elbows throughout the entire movement. You should feel this in your rear delts 🙌🏼 into 1 & 1/2 lateral raise. Definitely reduce your weight if you need to on this exercise. There’s a lot of time under tension so take it slow 3️⃣ 2 sets of 10 | dumbbell front raise into press 4️⃣ superset | 3 sets of 10 Please DO NOT forget about your rear delts! I did for soooooo long in my journey 😩 10 bent over straight-arm rear delt raise.. palms neutral into 10 dumbbell bent over rear delt raise Song is Nights Like This @kehlani #workout #workouts #upp#upperbodyout #upperbody #shoulderworkout #workoutroutine #workoutmotivation
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ARM day babyyyy 😅💦 my biceps and triceps have always been not only one of my weakest muscle groups but also a huuuuuuuge struggle for me!! So working hard to get better each and every day 👏🏼👏🏼👏🏼 add these exercises to your next arm or upper body day Don’t forget to double tap💚 to support your girl. Let’s get it wooohoooooo NEW YOUTUBE VIDEO IS LIVE! January fitness, food and beauty faves💕 link in bio to watch 1️⃣ TRICEPS | back of arms 💪🏼 does anyone else’s cable machine weights stick together 😂😂😂 superset these 2 exercises together! 3 sets of 12 single-arm tricep extensions into 15 overhead tricep extensions 2️⃣ BICEPS & TRICEPS | 3 sets of 12 alternating bicep curls into bent over barbell tricep extensions. These look so weird but they’ve quickly because my favorite tricep exercise 3️⃣ BICEPS | 3 sets of 12 1 1/2 bicep cable curls Song is Into You by @juliamichaels | outfit is @gymshark camo seamless #upp#upperbodyworkout #armworkout #mondaymotivation #workout #workoutroutine #upperbody
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