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dynamic training

ALL STAR MOVES: GLUTES & LEGS W/WEIGHTS

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ALL STAR MOVES: GLUTES & LEGS W/WEIGHTS

There's something really sexy and powerful about having a strong, well-rounded booty (pun intended😜) and toned legs. Aside from wonderful esthetic aspects, the metabolic boosting and athletic performance aspects are just as amazing.  Cardio alone will not give you the strength and shape of well-rounded, powerful glutes; incorporating some weights in your resistance training will. 

I know there is this classic fear women have that they will get bulky by using weights but it is simply NOT true.  I should know. My body type is a mesomorph, the kind of body type that can build muscle MUCH easier than any other body types.  And while I naturally have an athletic body type with lean muscle definition, in my experience as a life long athlete, incorporating resistance weight training (especially in the lower body) keeps my muscles lean, well shaped and NOT bulky. 

Here's a few major benefits to gain from resistance training with weights:

BURN MORE FAT: Resistance training is proven to boost your metabolism. You continue to burn more calories at a higher level post training.

STRENGTH: Building strength in your lower body increases your power which can increase your athletic performance overall. Not to mention your life. Being physically strong lends to feeling mentally strong.  Its very empowering.

SHAPE: I LOVE cardio but cardio alone can actually leave your body looking flat. No thanks.  Resistance with weights is the fastest way to LIFT, SCULPT and TONE your muscles so that they are shapely and sexy.

In the video: WEIGHTED SUMO SQUAT & STEP UP HIGH KNEE LUNGE are two of my FAVORITE LEGS & GLUTES resistance training moves.  They both build strength, shape everything UP and fire up your heart rate. The Step Up- High knee lunge is very dynamic so both the mind and body are fully engaged to perform at once. 

To be a BADASS with a GOOD ASS (love that quote! 😜) it's important to #TRAINLIKEABADASS and push yourself outside of your comfort zones.  

xRx

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Fat don't stand a chance....

Not only is HIIT (High, Intensity Interval Training) amazing for burning fat and toning your muscles but it helps to train your body in becoming more dynamic and explosive too.  I love getting creative when training HIIT and especially outside using just body weight along with nature. Training with my girls always makes the workout more fun and badass with their energy in the mix too! 

My go-to HIIT inspo is one of my favorite trainers:  BodyByJennLA 

I LOVE LOVE LOVE how creative she is when designing her workouts as you will see through her generous instagram account, where she displays them daily. She's mindful about the aesthetics of a female body as well as correct form to avoid injuries. 

I personally train HIIT 2-3 times a week and always feel incredible when Im done.

I recommend to start adding one day to your week and see how you take to it. Here's a great HIIT circuit example for warming up to this style of training: 

Just be sure to kick your ass with no cheating for the best results & find the fun while doing it. When you get tired just remember how BADASS you are- because you are and give it everything you got!

xRx 

 

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Want crop top abs?

Find a bar above you and get hanging. 

My brother Mike Saffaie  is the inspiration behind this post because of his love for bar workouts and the undeniable results that come with them.   Because I play my life as a sport, I train to be able to "hang" with all that it is.  My mindset towards my physical training is what allows me to push through any walls that try to creep in and keep me from growing. I've learned to appreciate them because they challenge me to see just what Im made of...

What I love about Hanging abs:

  • Its a FULL core workout (I incorporate twists for obliques, as well as straight leg lifts while staying stable in my hang (i.e do not swing) to maximize the use of core strength) 
  • Strengthens my grip as an artist its important to have great dexterity) 
  • It simply feels badass! They are NOT easy when you're truly doing them correctly, so every gain of a rep feels like such a big win- and it IS!
xRx 

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