Full Body Workout

Hey Guys!!!

This is my last blog post for my social media marketing class!! I will continue to post workouts but I wanted to say thank you for all of your help this semester and for the outpouring of love that everyone has shown me by helping me be successful this semester.  

So let’s get into it… 

  1. 10 minute walk warmup — I usually start out with a walking warm up on the treadmill. I usually set the incline on 10% and I set the speed on 2.5-3.0 whatever makes you feel like your legs are getting warm and you have worked up a little sweat. 
  2. heavy hip thrusts 4×5-8 – This is one of my favorite exercises and it is a powerful tool when trying to grow your glutes. So grab a box or a bench and let’s get set up. The bench you pick should not be taller than your knees. You might also need to grab a bar pad and of course grab a 45 pound bar. Start out with a good moderate weight that you can add onto as you continue the workout. Start seated on the floor, knees bent, feet slightly wider than hip-distance apart. The toes can be turned out just slightly. Tuck your chin and keep your back straight while you raise your hips up towards the ceiling. Squeeze your glutes at the top and pause and then lower your hips back down. Repeat this 5 to 8 times. 
  3. Dumbbell Bench Press 4×8: You will need two dumbbells and a bench to perform this exercise.  To get started lean back on the bench with your feet shoulder width apart with one foot on each side of the bench.  Take both dumbbells in your hands and lift them straight up over your shoulders with your arms fully extended.  This is your starting position.  Slowly lower the dumbbells down toward your chest. The weights should fall both down and out to the sides. Lower until your upper arm is parallel (or lower) to the floor, or the weights themselves touch your chest. Slowly extend your arms back to start position and repeat until you reach eight reps.  If the eight reps is easy throughout the entirety then you need to increase the weight.  
  4. Dumbbell Curls 3×8-10: Select dumbbells of weight you can lift 10 times with good form, ensuring the last three are very challenging to the point you feel you could not lift another rep. Begin standing tall with your feet about hip-width apart. Keep your abdominal muscles engaged. Hold one dumbbell in each hand. Let your arms relax down at the sides of your body with palms facing forward. Keep your upper arms stable and shoulders relaxed, bend at the elbow and lift the weights so that the dumbbells approach your shoulders. Or for a full range of motion, raise the dumbbells to your eyes or forehead level. Your elbows should stay tucked in close to your body. Lower Weight to starting position.
  5. lying DB hamstring curls 2×15-25 – this exercise is awesome for your hamstrings because it works them while in a shortened position. When setting up for this workout lie on your stomach with your legs straight out behind you. Support your upper body with your forearms.Position a dumbbell vertically in between the arches of your feet. Gently lower your feet towards the ground (keep your feet flexed the whole time towards the ceiling). Squeeze your glutes and then bring your feet back towards your butt. You should feel this in your hamstrings and slightly in your glutes. I used a 40 pound dumbbell for both sets. 
  6. Dumbbell Marches 3x15e: Grab a moderately heavy dumbbell and hold it in one hand up over your shoulder with your arm bent.  Take your arm without the dumbbell and hold it out to the side in order to help with balance.  Lift one foot at a time up off the ground in a marching motion.  Make sure you are keeping your spine neutral and your abs engaged so you are not using your lower back to lift your feet up off the ground.  Imagine you are trying to pull the top of your foot up towards the ceiling. Switch the weight to your other hand and repeat the same steps on the other side.  

I hope y’all enjoy this workout and let me know how it goes by leaving me a review on my website! 

With Love,

Kyndal 

Heavy Lower Body with Walk Finisher

Blog Post 14

Hey Guys!! 

This is my second to last blog post that will go live for my social media marketing class!! It is a heavy leg day and I hope everyone enjoys it! I appreciate you all so much and I am so thankful for all of the love and support I have received on my blog and on my website. 

So let’s get into it… 

  1. 10 minute walk warmup — I usually start out with a walking warm up on the treadmill. I usually set the incline on 10% and I set the speed on 2.5-3.0 whatever makes you feel like your legs are getting warm and you have worked up a little sweat 
  2. heavy hip thrusts 4×5-8 – This is one of my favorite exercises and it is a powerful tool when trying to grow your glutes. So grab a box or a bench and let’s get set up. The bench you pick should not be taller than your knees. You might also need to grab a bar pad and of course grab a 45 pound bar. Start out with a good moderate weight that you can add onto as you continue the workout. Start seated on the floor, knees bent, feet slightly wider than hip-distance apart. The toes can be turned out just slightly. Tuck your chin and keep your back straight while you raise your hips up towards the ceiling. Squeeze your glutes at the top and pause and then lower your hips back down. Repeat this 5 to 8 times.
  3. Dumbbell Step Ups 3×5-8e – Grab a box or a bench that is shorter than your knees.  You do not want it to be too high because it will put pressure on your back. Next grab a heavy dumbbell that you can hold in your non-working hand. Lean forward over your working foot on the bench then Step up with the workingt foot, pressing through the heel to straighten your leg. Now lower your back foot back towards the ground carefully keeping all your weight on the front foot on the bench.  Your non working leg should not be supporting any weight, it is just there for balance.  Go until your back leg gently touches the ground and then press back up through your working foot heel to your starting position. Now do the same thing on the other leg. I did this for three sets of 5 to 8 reps on each leg. 
  4. back extensions 3×12-15 — Back extensions are a great exercise for strengthening your lower back while also working your glutes and hamstrings. When setting up for a back extension on a bench the first thing to do is set up the pads so you can lie forward with freedom to bend at the waist. The machine should be set around 45 degrees. Next either grab a light dumbbell or no weight. I switch back and forth between using weight and not using weight just depending. Ensure your feet are secure against the pads, then bend forwards, keeping your back flat. Fold forwards until you feel a stretch in your hamstrings, then slowly bring your torso back up. I used a 35lb plate and did 15 reps for all 3 sets. 
  5. 1 min plank finisher — I always do something quick for my core at the end of a workout because it helps my back not hurt when I am lifting. To set up for a plank position your elbows directly under your shoulders and rest your forearms on the ground. Stretch your legs out behind you and lift your hips off the ground. I usually hold this for a full minute but sometimes I will hold it for a little longer. 
  6. 15 minute walk on the treadmill to finish out the workout. 

De-load Lower Body Workout

Hey Guys!! 

This is a deload lower body workout. That means a lighter weight for higher reps as a way of recovering from the heavy workouts that you have performed the past couple weeks.  I hope you all enjoy this workout and it took me roughly an hour and fifteen minutes. As a reminder make sure you fully rest in between sets so you are maximizing your exercises. 

  1. 10 minute walk warm up –  I usually start out with a walking warm up on the treadmill. I usually set the incline on 10% and I set the speed on 2.5-3.0 whatever makes you feel like your legs are getting warm and you have worked up a little sweat. 
  2. Dumbbell Step Ups 3×9-10e – Grab a box or a bench that is shorter than your knees.  You do not want it to be too high because it will put pressure on your back. Next grab a heavy dumbbell that you can hold in your non-working hand. Lean forward over your working foot on the bench then Step up with the working foot, pressing through the heel to straighten your leg. Now lower your back foot back towards the ground carefully keeping all your weight on the front foot on the bench.  Your non working leg should not be supporting any weight, it is just there for balance.  Go until your back leg gently touches the ground and then press back up through your working foot heel to your starting position. Now do the same thing on the other leg. 
  3. RDL 4 x 10-12 — Grab your bar and the rack and let’s get started. Start from the rack: set the bar between the top of your knee and midthigh. Add a good amount of weight and put it on both sides. Next keep your back flat and your core engaged and gently lift the bar from the rack into standing position. Push your hips back, slide the bar down your legs and slightly bend your knees to engage your glutes.  Imagine that you are trying to close a door with your butt. When you feel like you cannot push your hips back any further push back up into standing position. I did this for 4 sets and I did 10-12 reps per set. I finished with a 25lb weight on each side. 
  4. back extensions 3×12-15 — Back extensions are a great exercise for strengthening your lower back while also working your glutes and hamstrings. When setting up for a back extension on a bench the first thing to do is set up the pads so you can lie forward with freedom to bend at the waist. The machine should be set around 45 degrees. Next either grab a light dumbbell or no weight. I switch back and forth between using weight and not using weight just depending. Ensure your feet are secure against the pads, then bend forwards, keeping your back flat. Fold forwards until you feel a stretch in your hamstrings, then slowly bring your torso back up. I used a 35 pound plate and did 15 reps for all 3 sets
  5. Calf raises 2×15 –  Find your calf raise machine in your gym or grab two dumbbells that are relatively heavy. Stand up straight, then push through the balls of your feet and raise your heel until you are standing on your toes. Then lower slowly back to the start. It is important to slightly bend your knees while engaging your core so you do not hurt your lower back. I performed this exercise for two sets of 15 reps. 
  6. 1 min plank finisher — I always do something quick for my core at the end of a workout because it helps my back not hurt when I am lifting. To set up for a plank position your elbows directly under your shoulders and rest your forearms on the ground. Stretch your legs out behind you and lift your hips off the ground. I usually hold this for a full minute but sometimes I will hold it for a little longer. 

I hope everyone enjoyed this workout and again I really appreciate everyone’s help and support! 

With Love,

Kyndal

Lower Body Workout!!

Hey Guys!!! 

This is a heavy lower body day!! It took me roughly an hour and fifteen minutes to complete and I was sore the next day. I hope you enjoy this workout and make sure you are pushing yourself to become the best version of yourself. 

Let’s get into it… 

  1. 10 minute walk warmup — I usually start out with a walking warm up on the treadmill. I usually set the incline on 10% and I set the speed on 2.5-3.0 whatever makes you feel like your legs are getting warm and you have worked up a little sweat. 
  2. Heavy high and narrow leg press 4×6-10 – Find yourself a leg press machine and add a heavy weight to it. Placing the feet higher up on the foot pad encourages the hamstrings and glutes to activate. Your feet should only be as wide as your hips.  You should push through your heels and focus on using your glutes to push the weight back to the starting position. Do not worry about the death of your squat since we are targeting our glutes; it will not be as deep as a regular squat. 
  3. Dumbbell Step Ups 3×5-8e – Grab a box or a bench that is shorter than your knees.  You do not want it to be too high because it will put pressure on your back. Next grab a heavy dumbbell that you can hold in your non-working hand. Lean forward over your working foot on the bench then Step up with the working foot, pressing through the heel to straighten your leg. Now lower your back foot back towards the ground carefully keeping all your weight on the front foot on the bench.  Your non working leg should not be supporting any weight, it is just there for balance.  Go until your back leg gently touches the ground and then press back up through your working foot heel to your starting position. Now do the same thing on the other leg. I did this for three sets of 5 to 8 reps on each leg.
  4. Bulgarian split squat 3×5-8e weighted – Stand 2 to 3 feet in front of a knee-high platform. Reach one leg back on the platform while keeping your front leg planted on the ground. Make sure you keep your hips and shoulders squared. With the dumbbell in the hand that is opposite the front leg you lean forward so all your weight is on the front leg. Lower your body toward the ground bending at the front knee.  Return back to standing position by pressing through your heels. I used a 50lb dumbbell for 3 sets with 5 to 8 reps on each leg. 
  5. Calf raises 2×15 –  Find your calf raise machine in your gym or grab two dumbbells that are relatively heavy. Stand up straight, then push through the balls of your feet and raise your heel until you are standing on your toes. Then lower slowly back to the start. It is important to slightly bend your knees while engaging your core so you do not hurt your lower back. I performed this exercise for two sets of 15 reps. 

I hope everyone had a safe and fun holiday week/weekend and you all enjoyed everything that you ate over the thanksgiving holiday. I just want to remind people that food is fuel and it is important that you are enjoying food instead of seeing it as a bad thing.  Let me know if you love this workout and check out my other blog posts and pages. Please leave me a prayer request here Prayer Request Form so I am able to prayer for you!!

With Love,

Kyndal 

Lower Body Workout

Lower Body Workout

Hey Guys!! This is a lower body workout that I did this past friday!! I hope you are enjoying my workouts and check out my other pages on my blog!! Only four more blogs left after this one!! 

So Let’s get into it…

  1. 10 minute walk warmup — I usually start out with a walking warm up on the treadmill. I usually set the incline on 10% and I set the speed on 2.5-3.0 whatever makes you feel like your legs are getting warm and you have worked up a little sweat. 
  2. heavy hip thrusts 4×5-8 – This is one of my favorite exercises and it is a powerful tool when trying to grow your glutes. So grab a box or a bench and let’s get set up. The bench you pick should not be taller than your knees. You might also need to grab a bar pad and of course grab a 45 pound bar. Start out with a good moderate weight that you can add onto as you continue the workout. Start seated on the floor, knees bent, feet slightly wider than hip-distance apart. The toes can be turned out just slightly. Tuck your chin and keep your back straight while you raise your hips up towards the ceiling. Squeeze your glutes at the top and pause and then lower your hips back down. Repeat this 5 to 8 times.
  3. RDL 4×8-10 — Honestly I hate this exercise but it’s an awesome exercise for not only your glutes but also your hamstrings. So grab your bar and the rack and let’s get started. Start from the rack: set the bar between the top of your knee and midthigh. Add a good amount of weight and put it on both sides. Next keep your back flat and your core engaged and gently lift the bar from the rack into standing position. Push your hips back, slide the bar down your legs and slightly bend your knees to engage your glutes.  Imagine that you are trying to close a door with your butt. When you feel like you cannot push your hips back any further push back up into standing position. I did this for 4 sets and I did 8-10 reps per set.
  4. back extensions 3×12-15 — Back extensions are a great exercise for strengthening your lower back while also working your glutes and hamstrings. When setting up for a back extension on a bench the first thing to do is set up the pads so you can lie forward with freedom to bend at the waist. The machine should be set around 45 degrees. Next either grab a light dumbbell or no weight. I switch back and forth between using weight and not using weight just depending. Ensure your feet are secure against the pads, then bend forwards, keeping your back flat. Fold forwards until you feel a stretch in your hamstrings, then slowly bring your torso back up.
  5. lying DB hamstring curls 2×15-25 – this exercise is awesome for your hamstrings because it works them while in a shortened position. When setting up for this workout lie on your stomach with your legs straight out behind you. Support your upper body with your forearms.Position a dumbbell vertically in between the arches of your feet. Gently lower your feet towards the ground (keep your feet flexed the whole time towards the ceiling). Squeeze your glutes and then bring your feet back towards your butt. You should feel this in your hamstrings and slightly in your glutes. 
  6. 1 min plank finisher — I always do something quick for my core at the end of a workout because it helps my back not hurt when I am lifting. To set up for a plank position your elbows directly under your shoulders and rest your forearms on the ground. Stretch your legs out behind you and lift your hips off the ground. I usually hold this for a full minute but sometimes I will hold it for a little longer. 

I hope you enjoy this workout and let me know what else you would like to see on my website by leaving a review or a prayer request!! 

With Love,

Kyndal

Thanksgiving Post

For Thanksgiving I wanted to write a blog that is a little bit different. I am still going to post a workout but I also want to spend some time talking about the people in my life that I am thankful for.  I am first so thankful for everyone who has helped me with this website and made it possible for me to get a good grade in my Social Media Marketing class.  The countless shares, likes, comments and messages I have received from various friends and family has been amazing.  I appreciate all of you more than you will ever know!! 

So let’s get into it… 

For our workout it is going to be an all at home  body weight workout that should be easy for everyone to complete while they are home with their families.  I did this workout on thanksgiving while I was with my boyfriend’s family but you can do this workout anytime because it is so simple.  

  1. Start out with a two mile walk/run at any pace that feels good for you.  I’m not a big runner so I ran like a 10-12 minute mile and just walked at the very end.  
  2. This next part is a circuit that is easy to follow and should be extremely quick. For every exercise you will perform the exercise for one minute and rest at the end of all three exercises.  
Exercise Duration 
Burpee 1 minute 
Alternating lunges 1 minute 
Plank1 minute 
Rest15 seconds 

Repeat 3 times 

Detailed explanation of exercises: 

Burpee: 

  1. Start in a squat position with your knees bent, back straight, and your feet about shoulder-width apart.
  2. Lower your hands to the floor in front of you so they’re just inside your feet.
  3. With your weight on your hands, kick your feet back so you’re on your hands and toes, and in a pushup position.
  4. Keeping your body straight from head to heels, do one pushup. Remember not to let your back sag or to stick your butt in the air.
  5. Do a frog kick by jumping your feet back to their starting position.
  6. Stand and reach your arms over your head.
  7. Jump quickly into the air so you land back where you started.
  8. As soon as you land with knees bent, get into a squat position and do another repetition.

Alternating lunges: 

  1. Plant both feet on the floor shoulder-width apart. This is your starting position.
  2.  Carefully take a big step forwards with your left foot. As you plant your left foot on the floor, bend both knees to approximately 90-degrees, ensuring that your weight is evenly distributed between both legs. When done correctly, your front knee will be aligned with your ankle and your back knee will be hovering just off the floor.
  3. Extend both knees and transfer your weight completely onto your right foot. Step your left foot backward to return to the starting position.
  4. Carefully take a big step forwards with your right foot. As you plant your right foot on the floor, bend both knees to approximately 90-degrees, ensuring that your weight is evenly distributed between both legs. When done correctly, your front knee will be aligned with your ankle and your back knee will be hovering just off the floor.
  5. Extend both knees and transfer your weight completely onto your left foot. Step your right foot backward to return to the starting position. Complete alternating between left and right for the specified number of repetitions.

Plank: 

  1. To set up for a plank position your elbows directly under your shoulders and rest your forearms on the ground. 
  2. Stretch your legs out behind you and lift your hips off the ground.

People I am thankful for… 

My Parents: I am so thankful for my parents because they have helped shape me into the person I am today.  They have always been my biggest cheerleader and they have taught me how to be a strong and independent person.  They have significantly impacted who I am because they have always instilled their morals into my brother and I and I am so lucky that God chose them to be my parents.  

My brother (Holden): My little brother is a double major and a college football player.  He is a pre med and art major who either wants to be an architect or a doctor.  He also plays college football.  He is single handedly the most talented and dedicated person ever.  I am so thankful for him because he pushes me to be the best version of myself simply by leading by example. Even though he is younger than me he shows me how to be disciplined and dedicated when I am chasing my dreams.  

My Best Friend (Kaley): I am so thankful for my best friend, Kaley.  She has been my best friend since we were sophomores in highschool and she has always been my support system.  She is so hardworking and she continues to love those around her even though she is one of the busiest people I have ever met.  She is such a special person and if you know her then you will love her.  

My Boyfriend (Parks): My boyfriend and I do long distance while we both finish school and I am so thankful for him because he is my biggest fan and always supports me even from hours away.  He is my best friend and I could not imagine life without him. He constantly pushes me to follow my dreams and he pushes me to be the best version of myself.  He is the funniest person I know and he always makes me laugh which I am so thankful for.  He is currently playing his last season of college baseball and I am so excited to travel to see him play in the spring.  

My Best Friend (Erin): I am so thankful for my friend Erin because she always gives me the best advice and I know that she will always be honest with me even if it is tough to hear.  That kinda friendship is so special and hard to find.  Erin also lives two and a half hours away from me but she is always there for me and we have the best time when we are together.  She is about to start her last season of college softball and I am so excited to watch her play this season after she was out last year with a knee injury.  

My Grandparents (Mimi, Grandad and Paw Paw): I love my grandparents so very much and I am so thankful for them every single day.  They are my biggest fans and always make time for me.  I am so lucky that I have them in my life and I have such great role models.  They are all so hard working and it shows me what it means to work hard for my goals.  I hit the jackpot when God decided that they would be my grandparents.  

My Best Friend (JA): I am so thankful for my best friend JA. JA is one third of my highschool trio that are still friends.  He has been my support system since we were in highschool and he also was the best winter formal date.  He is so kind and loves everyone in his life so much.  If you are lucky enough to be friends with JA then you know that he is kind, smart and loyal. I am so thankful for him. 

My Dog Ollie: My dog Ollie is single handily the sweetest and most loving dog I have ever met. He is so precious and loves every single person he meets. Since I live alone I spend most of my time with Ollie and I am so thankful for him. He is truly my best friend and the best gift I have ever received. (Shout out to my friend Tully Anne because her cousin was Ollie’s first mom and I would not have my little buddy if it was not for her)

To all of the other people in my life that I did not mention above I love you all so very much and I am so thankful for the friendships and the love that has been shown to me in my life.  

Please let me know if there is anything I can pray for you about. Prayer Request Form

With Love,

Kyndal

Cardio and Upper Body

Hey Guys!! 

Day Two of my thanksgiving week workouts!! This workout is going to be a cardio and upper body workout. You will need a treadmill, a rower and two or so sets of dumbbells.  I am not a huge runner but I love working out on the rower.  I hope y’all are having a great start to your thanksgiving break and this will help guide you this week while you have a little extra time.  This workout took me under an hour but I also stretched at the end so I walked out of the gym after roughly an hour and five minutes.  

So let’s get into it… 

  1. Treadmill Portion 
    1. Start out by Jogging at a moderate pace for 2 to 3 minutes. You want to be going at a decent speed so that you elevate your heart rate and get your blood flowing.  
Speed Time at Speed 
Moderate Jogging Speed 4.5-7 mph 30 seconds 
Fast Jogging Speed 5.5-8.5 mph 30 seconds 
Sprint as fast as you can 7.5-13mph 30 seconds 
Walking Recovery 1 minute 

Repeat this block 3 times and then take a 3 minute walking recovery and then start over.  You will repeat the whole block 4 times.  Your total time for this portion is twenty two minutes. 

  1. Upper Body Workout Portion with Abs
    1. Dumbbell Bench Press 4×8: You will need two dumbbells and a bench to perform this exercise.  To get started lean back on the bench with your feet shoulder width apart with one foot on each side of the bench.  Take both dumbbells in your hands and lift them straight up over your shoulders with your arms fully extended.  This is your starting position.  Slowly lower the dumbbells down toward your chest. The weights should fall both down and out to the sides. Lower until your upper arm is parallel (or lower) to the floor, or the weights themselves touch your chest. Slowly extend your arms back to start position and repeat until you reach eight reps.  If the eight reps is easy throughout the entirety then you need to increase the weight.  
    2. Dumbbell Marches 3x15e: Grab a moderately heavy dumbbell and hold it in one hand up over your shoulder with your arm bent.  Take your arm without the dumbbell and hold it out to the side in order to help with balance.  Lift one foot at a time up off the ground in a marching motion.  Make sure you are keeping your spine neutral and your abs engaged so you are not using your lower back to lift your feet up off the ground.  Imagine you are trying to pull the top of your foot up towards the ceiling. Switch the weight to your other hand and repeat the same steps on the other side.  
    3. Dumbbell Curls 3×8-10: Select dumbbells of weight you can lift 10 times with good form, ensuring the last three are very challenging to the point you feel you could not lift another rep. Begin standing tall with your feet about hip-width apart. Keep your abdominal muscles engaged. Hold one dumbbell in each hand. Let your arms relax down at the sides of your body with palms facing forward. Keep your upper arms stable and shoulders relaxed, bend at the elbow and lift the weights so that the dumbbells approach your shoulders. Or for a full range of motion, raise the dumbbells to your eyes or forehead level. Your elbows should stay tucked in close to your body. Lower Weight to starting position. 
  2. Rowing Finisher 
Strokes Per MinuteTime at SPM (Strokes per Minute) 
Slow but strong at 20-22 spm 30 seconds 
Strong Moderate Speed 22-26 spm 30 seconds 
As fast as you can 26-32 spm 30 seconds 
Repeat four times Takes about 6 minutes 

This workout should be a tough but fun workout! REMEMBER this is the last week that this blog will be graded so I would really appreciate it if you would subscribe to my email list and share my blog with your friends, family and on your social media accounts.  I hope you all have a fun and safe thanksgiving and I will see you all tomorrow for a lower body workout. Also, Thursday’s workout will be an all at home workout that you can do before or after you enjoy your thanksgiving meal with your friends and family.  If you have any prayer requests please please please reach out through my prayer request form at the top of this page or click here Prayer Request Form because I would love to pray for you.

With Love,

Kyndal 

Thanksgiving Lower Body Workout 

Hey Guys!!! Happy Thanksgiving Week!!! This week I am going to post a workout every day this week so that you can all follow along during this holiday week. I hope you all have a great thanksgiving with your families and you get some good workouts in because working out is good for your heart and good for your sanity.  So this week my first lower body workout for this week is a heavy lower body week and let me tell you it was a tough one. 

So Let’s get into it… 

  1. 10 minute walk warm up –  I usually start out with a walking warm up on the treadmill. I usually set the incline on 10% and I set the speed on 2.5-3.0 whatever makes you feel like your legs are getting warm and you have worked up a little sweat. 
  2. Barbell reverse Lunge 4×6-8 reps – you will need two pieces of equipment. Obviously, you’ll need a barbell and some weights. You’ll also need a squat rack. Set the bar at shoulder height so you will be able to pick it up and return it after your set.  You can do one warm up set with no weight in order to get a feel for the movement. Start by taking a step back with your left leg. This will pace the majority of the load on your right leg. Make sure you are in a stable position and you are not  too narrow in your stance or it will be difficult to complete these exercises.  
  3. Bulgarian split squat 3×5-8e weighted – Stand 2 to 3 feet in front of a knee-high platform. Reach one leg back on the platform while keeping your front leg planted on the ground. Make sure you keep your hips and shoulders squared. With the dumbbell in the hand that is opposite the front leg you lean forward so all your weight is on the front leg. Lower your body toward the ground bending at the front knee.  Return back to standing position by pressing through your heels. I used a 50lb dumbbell for 3 sets with 5 to 8 reps on each leg. 
  4. RDL 4×8-10 — Honestly I hate this exercise but it’s an awesome exercise for not only your glutes but also your hamstrings. So grab your bar and the rack and let’s get started. Start from the rack: set the bar between the top of your knee and midthigh. Add a good amount of weight and put it on both sides. Next keep your back flat and your core engaged and gently lift the bar from the rack into standing position. Push your hips back, slide the bar down your legs and slightly bend your knees to engage your glutes.  Imagine that you are trying to close a door with your butt. When you feel like you cannot push your hips back any further push back up into standing position. I did this for 4 sets and I did 8-10 reps per set. I finished with a 25lb weight on each side. 
  5. back extensions 2×15-20 — Back extensions are a great exercise for strengthening your lower back while also working your glutes and hamstrings. When setting up for a back extension on a bench the first thing to do is set up the pads so you can lie forward with freedom to bend at the waist. The machine should be set around 45 degrees. Next either grab a light dumbbell or no weight. I switch back and forth between using weight and not using weight just depending. Ensure your feet are secure against the pads, then bend forwards, keeping your back flat. Fold forwards until you feel a stretch in your hamstrings, then slowly bring your torso back up. I used a 15lb dumbbell and did 15 reps for all 3 sets. 

Let me know if you do one of my workouts and I hope you are enjoying my workout plans! Remember to interact with my blogs because it directly affects my grade in my Social Media Marketing class. Also subscribe to my email list and share with your friends, family and neighbors!! 

With Love, 

Kyndal

My Meals and the Treadmill

Hey Guys!!

For this blog post I am giving yall some ideas for quick and easy meals that I eat during the week.  I also am including a treadmill workout that is catered towards people who HATE running.  As a reminder nutrition is different for everyone and just because one person eats a certain way does not mean that food is one size fits all.  This is more of a way to show that eating healthy does not have to be time consuming or difficult. I hope you are enjoying my blog posts and don’t forget to follow me on Instagram https://www.instagram.com/keepingupwithkyndalfitness/ 

So let’s get into it… 

Breakfast: During the week I want quick and easy meals so for the last year I have loved protein pancakes because they have carbs and protein so I am full for longer.  However, protein pancakes can take a long time to make so I started buying Kodiak Flapjack power cups  which come in a convenient microwavable cup.  I usually eat one of those every morning with a spoon of almond butter. I have linked the ones I ordered from Amazon below. 

Lunch: Usually I am in a rush to eat lunch but I still like to eat meals that are healthy and filling so this semester I have been really big on cooking salmon in the oven and then making rice or a vegetable to go along with my fish.  I really like the Teriyaki Hand-Seasoned Atlantic Salmon Filets from Target.  They come in a pack of two and I put them in the fridge the night before I plan to eat them so they will be defrosted for the next day.  For my side I really like the Minute Rice Gluten Free Grain Microwaveable White Rice Bowl from Target.  These also come in a pack of two and it is super easy to make the rice because it only takes a minute in the microwave.  

Salmon I eat: https://www.target.com/p/c-wirthy-38-co-teriyaki-hand-seasoned-atlantic-salmon-fillets-frozen-10oz/-/A-54398237

Rice I eat: https://www.target.com/p/minute-rice-gluten-free-grain-microwaveable-white-rice-bowl-8-8oz-2ct/-/A-14909445

Dinner: For dinner I have been really into ground turkey tacos. I buy the 99% lean ground turkey and I cook that into a pan with taco seasoning and some bone broth.  (Bone broth adds protein and flavor without adding a ton of calories) Next I take my soft shell tacos and I warm them up in the microwave.  Next, I add the turkey and the cheese. Whatever left over meat I have I save for lunch the next day or even dinner.  Sometimes for dessert I have a muscle milk protein shake and a piece of chocolate.  

Ground Turkey I eat: https://www.target.com/p/jennie-o-all-natural-99-1-ground-turkey-breast-16oz/-/A-13492852#lnk=sametab

Soft Taco Shells: https://www.target.com/p/mission-taco-size-flour-tortillas-17-5oz-10ct/-/A-13101053#lnk=sametab

Cheese I eat: https://www.target.com/p/shredded-mexican-style-cheese-8oz-good-38-gather-8482/-/A-54337113#lnk=sametab

None of the meals I eat take more than 30 minutes to prepare. 

Treadmill Workout

This workout should take you roughly 35 to 45 minutes depending on how many round you choose to do.  Make sure you are challenging yourself and making sure that you are working hard the entire time. 

Warm Up 2min (only do this one time at the beginning) 3.5 mph 
Jog 3 mins 5.0-7.0 mph 
Sprint 30 secs 2 mph over jog pace 
Walk 30 secs As slow as you need 
Jog 5 mins 5.0-7.0 mph 
Walk 1 min As slow as you need 
Sprint 1 min2 mph over jog pace 
Repeat 3-4 times 

I hope this gives you an inside look at realistic eating and how eating “healthy” does not always have to be super difficult or challenging.  

With Love,

Kyndal 

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Lower Body Workout with Plank Finisher

Hey Guys!! 

Here is our 6th blog post. I did this workout last Thursday and I was sore for two days.  Remember to keep challenging yourself and adding weight so you can build muscle. There are not many exercises but it is really important that we take our time and maximize our exercises. This workout took me roughly an hour and fifteen minutes.  

So let’s get into it… 

  1. 10 minute walk warm up –  I usually start out with a walking warm up on the treadmill. I usually set the incline on 10% and I set the speed on 2.5-3.0 whatever makes you feel like your legs are getting warm and you have worked up a little sweat. 
  2. Heavy high and narrow leg press 4×6-10 – Find yourself a leg press machine and add a heavy weight to it. Placing the feet higher up on the foot pad encourages the hamstrings and glutes to activate. Your feet should only be as wide as your hips.  You should push through your heels and focus on using your glutes to push the weight back to the starting position. Do not worry about the death of your squat since we are targeting our glutes; it will not be as deep as a regular squat. I finished at 456lbs for 7 reps. 
  3. heavy hip thrusts 4×5-8 – This is one of my favorite exercises and it is a powerful tool when trying to grow your glutes. So grab a box or a bench and let’s get set up. The bench you pick should not be taller than your knees. You might also need to grab a bar pad and of course grab a 45 pound bar. Start out with a good moderate weight that you can add onto as you continue the workout. Start seated on the floor, knees bent, feet slightly wider than hip-distance apart. The toes can be turned out just slightly. Tuck your chin and keep your back straight while you raise your hips up towards the ceiling. Squeeze your glutes at the top and pause and then lower your hips back down. Repeat this 5 to 8 times.  I did 4 sets of this exercise and I finished at 325lbs for 5 reps.
  4. back extensions 3×12-15 — Back extensions are a great exercise for strengthening your lower back while also working your glutes and hamstrings. When setting up for a back extension on a bench the first thing to do is set up the pads so you can lie forward with freedom to bend at the waist. The machine should be set around 45 degrees. Next either grab a light dumbbell or no weight. I switch back and forth between using weight and not using weight just depending. Ensure your feet are secure against the pads, then bend forwards, keeping your back flat. Fold forwards until you feel a stretch in your hamstrings, then slowly bring your torso back up. I used a 35 lb plate and did 15 reps for all 3 sets. 
  5. 1 min plank finisher x3 — I always do something quick for my core at the end of a workout because it helps my back not hurt when I am lifting. To set up for a plank position your elbows directly under your shoulders and rest your forearms on the ground. Stretch your legs out behind you and lift your hips off the ground. I usually hold this for a full minute but sometimes I will hold it for a little longer. 

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Love,

Kyndal