Whitney Simmons @whitneyysimmons
764 Posts
2.5m Followers
322 Following
It’s a beautiful day to be alive® 🌸 I run on sarcasm + lifting weights but you'll never see me actually running🏃🏼‍♀️💨 ▫️YouTuber ▫️Gymshark ▫️Alani Nu
764 Posts
2.5m Followers
322 Following
It’s a beautiful day to be alive® 🌸 I run on sarcasm + lifting weights but you'll never see me actually running🏃🏼‍♀️💨 ▫️YouTuber ▫️Gymshark ▫️Alani Nu
SHREDDED SHOULDERS AND ARMS 🔥🔥🔥 this one demolished me sis 👏🏼👏🏼 LETS GET IT Please don’t forget ‼️ to give this video a like and save ❤️ it helps so much 😩 thank you for supporting your girl and the vids ily 1️⃣ SHOULDERS | 3 sets 8 around the worlds with a y-press at the top Palms facing out Keep slight bend in elbows Pressing to make a Y After 8 reps, finish is off with 8 continuous y-presses HOT FIRE 🥵 that’s 1 set lol sorry 2️⃣ TRICEPS | 3 sets of 12 Alternating overhead tricep extensions using a dumbbell. This set will target the back of your arms 💪🏼 don’t forget the other side 3️⃣ BICEPS | 3 sets of 12 Alternating 1 & 1/2 bicep curls Elbows pinched at sides Palms facing up 4️⃣ TRISET | 2 sets Complete all 3 exercises continuously before resting 10 arnold presses 12 bent over rear delt raise 8 1 and 1/2 lateral raises Let me know what you’re lifting today! 💪🏼👊🏼👏🏼 leggings are @gymshark ori leggings, link in bio to shop💕 song is Right Back @lilmiquela #wor#workoutvation #armworkout #workout #workouts #shoulderworkout #sweat #upperbodyworkout #workoutoftheday #gymroutine
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6 HOT FIRE FLAMES🔥 EXERCISES TO TARGET YOUR SIDE BOOTY Add some of these into your next leg and booty day for all the side boooooty burn 🤤🤤🤤 don’t forget to give this video a like💕 to support the workout vids 1️⃣ 3 sets | 10 banded bent leg lying hip abductors! I keep my feet together the entire exercise and lift one leg. Move into 10 with a straight leg! Add weight and band for added resistance 😅 band is @suz@suzie_kb 2️⃣ sumo squat complex! 3 sets of 10... keep tension in glutes throughout entire movement. Squatting past shoulder width apart, toes pointed slightly out 3️⃣ 2 sets of 15 clamshells! Feet stay together, this time you’re lifting both legs apart. Band is @suzie_kb 4️⃣ superset | 3 sets seated hip abductors 😅10 reps and finish off with 10 wide pulses. I like to keep tension in my quads as well which is why I’m in a squatted position, but definitely not necessary 5️⃣ FROG THRUSTS WOO 2 sets of 15 thrusts and finish it off with a 15 second hold Song is Sixteen by @elliegoulding ITSSSSABOP #wor#workoutvation #workout #workoutroutine #boo#bootyworkouts #bootybuilding #bootyworkout #legworkout #legday
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BACK AGAIN 🤤 for back day lol get it. Also added some BOMB bicep 💪🏼 exercises for the arms. I truly believe in building a balanced physique and BACK DAY is one of my favorites 👊🏼 don’t neglect your upper body babyyy LESSS GET IT Don’t forget to give this video some love 💚💚💚 a little likaroooo to support the workouts vids 1️⃣ 3 sets of 10 | face pull into straight arm pull down 2️⃣ bicep curl complex | 3 sets 5 single arm 5 single arm 5 both arms to finish it off 🔥 palms facing up, elbows pinched at your side 3️⃣ superset | 3 sets Underhand bent over cable row into cable bicep curls. DEFINITELY give this variation a try 😅 stabilizing your arms will force you to pull only with your biceps OWZZA 4️⃣ superset | 3 sets 8-10 bent over single arm dumbbell row into 10 single arm bent over fly Wearing @gymshark vital seamless leggings 💚 link in bio to shop! I wear a size small. Song is Undrunk by @findingxfletcher #sweatsesh #fullbodyworkout #workout #workouts #workoutroutine #workoutmotivation #armworkout #backworkout
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FULL BODY SWEAT SESH💦 let’s get this week started right 👊🏼 HIIT is my favorite form of cardio!!!! Because we all know I hate cardio 😅😂 so I make it QUICK! 6 minute circuit repeated for a HOT FIYA 12 minute workout.... no equipment and NO EXCUSES Don’t forget this give this video a like💙 to support the workout videos 🥰 ty ily 1️⃣ prisoner jump squat into crossover. Can you tell prisoner squats are my fave atm 😂 I show a beginner and more advanced variation. By keeping the squat more shallow, the movement becomes easier and less leg focused 2️⃣ lateral lunge into standing oblique crunch 3️⃣ repeat on other side 4️⃣ 4 oblique mountain climbers into jump in.. focus on pulling up and in with your core 5️⃣ star jumps! I also show a beginner and more advance variation here 6️⃣ hut hut hike... wanted to show you I still struggle with the movement at first 😂 take it slow and you’ll get it no problemo Complete each exercise for 30 seconds followed by a 30 second rest. Repeat circuit one time 👏🏼👊🏼 song is Neighbors by @wearefriendzone BTW ‼️ new YouTube video is LIVE 🥳🎉 12 healthy foods I buy an eat EVERY WEEK!!! Link in bio to watch #workout #workoutroutine #hii#hiitout #hiit #cardioworkout #fullbodyworkout #sweatsesh #mondaymotivation
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It’s a beautiful day to be alive❤️ whether you couldn’t make it to the gym this week, was unkind to yourself, ate like trash, was stressed, worried, etc. Put it behind you. Forgive yourself and move forward. This is something I have to remind myself every week when I don’t feel like I’ve done enough this last week. Today I’m preparing for a fresh start tomorrow, new goals and a new week. LETS SMASH IT✨ ps so honored to shoot with @jordanvoth 😭😭😭❤️🙏🏼
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A WHOLE LOT OF BOOTY AND LEG WORK 🤤🤤🤤 hitting you with a complete leg circuit you can do on the cable machine 👊🏼 sometimes when the gym is busy and over-crowded, the cable machine can be the perfect escape!! You ready for a BOMB💣 booty circuit?! Let’s get it Don’t forget this give this video some love💛 to support the workout vids 1️⃣ 10 sumo squat pulses into 10 sumo squats stopping just short of a full rep to keep all tension in the glutes 😅 wide stance, toes pointed slightly out, pressing through your heels 2️⃣ 12 alternating short stride reverse lunges into 12 power reps on each leg 🔥 quad DEMOLISHER 3️⃣ 10 bent over kickbacks each leg! I love using a bench for this exercise to really emphasis pulling through my glute rather than using my body to assist and cheat a lil bit 4️⃣ 12-15 cable pull throughs! One of my faves here 👏🏼 really squeeze and pull through your glutes, big stretch at the bottom 5️⃣ 10 single-leg straight leg deadlift on each leg! Keep a slight bend in your standing leg... focus on the stretch in your hamstring and pulling through your glute on the way up! Keep your back leg down if needed to help with balance 6️⃣ finishing off with 10 1 and 1/2 sumo squats! A whole lot of time under tension here 🙏🏼 so good Repeat circuit 3 times with a 1-2 minute rest in between each exercise OR ‼️ complete 3 sets of each exercise before moving to the next! Customize this workout to what works best for you💛 you can even try super-setting some exercises together 🥰 wearing @gymshark flawless knit leggings. Song is 1 Day by @sophierosemusic #leg#legday #bootyworkout #legworkout #workout #workoutroutine #legday #circuittraining #cableworkout
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uppppppper body day baby 🔥🔥 hitting a lil bit of everything using limited equipment made for one HOT HOT FIRE FLAMES workout YOU READY?! Don’t forget to give this video a like 💕🙏🏼 to support the workouts!! Let’s get it 1️⃣ SHOULDERS | 3 sets Superset 8-10 push press... finally got to try these after see @colby_fratto do them and ow😅 they’re bomb. Moving into 8 single-arm presses each side 2️⃣ ARMS | 3 sets 8 bicep curl complex! Curl up and stop halfway down, single-arm curl back up and release! That’s 1 rep. It’s so similar to a 1 & 1/2 bicep curl AND SO BOMB Moving into my fave tricep extension variation 🤤🤤 10 reps here, keeping elbows pinched to your side... really focus and pressing the weight up with your triceps 3️⃣ BACK | 3 sets SO having a pre-loaded barbell like I do in this clip is the closest variation I’ve found for a t-bar!! Super fun set here... 10 bent over rows superset with 10 single-arm rows using the barbell like you would a t-bar 4️⃣ CHEST & TRI TRI-SET 2 sets 10 svend press 10 overhead tricep press Tricep pushups to failure 5️⃣ LAT RAISE BURN OUT 5 lateral raises 5 lateral raise hold repeat 3 times Wearing the new duo leggings and sports bra from @gymshark | no release date atm. Song is Don’t Worry Bout Me @zaralarsson #mondaymotivation #workout #workouts #upperbodyworkout #circuittraining #armworkout #shoulderworkout #chestworkout #workoutroutine
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It’s a beautiful day to be alive💛 Sunday has always been my favorite day. It’s a day I set aside to reflect on my past week and how I can make the next better This last week I decided to take some time off from the gym. My mindset hasn’t been where I want it to be and I felt I needed some time off. Today I feel rejuvenated and ready to conquer the week AND THE GYM 👏🏼😩 I love you! Happiest Sunday. Let’s GET IT this week💕
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