MY FAVOURITE EXERCISES FOR TONING THE BODY
19 Sept 2016
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| Mia Kay Fitness 2016 © |
As I don't really ever get the chance to film my workouts and show you what I get up to in the gym, here are my favourite weight exercises.
FOR THE GLUTES, I like to do:
- Barbell squats
- Deadlifts
- Single leg squat
- Lunges
- Donkey kicks
- Glute bridges
FOR THE ARMS AND SHOULDERS, I like to do:
- lateral raises
- shoulder press
- push ups
- single arm rows
FOR THE BACK, I like to do:
- prone flys
- pull ups/ lat pull-down
- back extensions
In my workout sessions I always, without fail, 10-15 minute warm up before I do my main workout. I do 5 mins on a cardio machine (bike or rower) followed by dynamic stretches to get the body warmed up and reduce the risk of injury. Sometimes I'll also foam roll if particular muscles are feeling sore. Depending on the body part I'll be working that day, I would adapt my warm up stretches to the muscle groups which will be used.
My main workout session will start off with compound exercises as they require a lot of energy and mental focus, followed by lighter isolation movements. My main workout lasts for about 45 minutes.
I'll end my workout with a 10-15 minute cool-down where I will lower the intensity of my exercise to help disperse any lactic acid. Lately, I've been enjoying the stepper machine to finish off my leg session. I'll follow this with a variety of static stretches, dependent on which muscle groups I've used to help prevent muscle soreness and maintain flexibility.
I hope you find this post interesting and useful. Please share your thoughts below or by messaging my on Instagram!
MK X
HEALTHY TUNA AND CHICKPEA SALAD
3 Sept 2016
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| Mia Kay Fitness 2016 © |
I love a good salad and I really love it when it's simple to make! Here's a salad I have every so often which I can whip up the night before to have for the next day. That's you're lunch sorted for tomorrow, you can thank me later ;)
With plenty of fibre and protein, this is a nutritious bowl of goodness.
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