Tuesday: Legs and Butt Workout Routine

Hey All,

This week we are revealing our TOTAL BODY workout routine! We are super excited! If you are just tuning in today, checkout our Monday: Biceps and Chest post. On Tuesdays Whit and I work our legs and butt. Here is our exact routine. We go in cycles of three and do a total of three different leg and three different butt exercises.

Cycle 1 of 2: Exercise 1-3:

Legs: Weighted Squat

Starting position- Legs are slightly bent, shoulder width apart. Place the weighted barbell behind your neck allowing it to rest on your shoulders, hand-grip should be about shoulder width apart.

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Middle position: Keeping your knees behind your toes the entire time and weight of your body on heels, squat by bending your legs and pushing your butt outward, trying to form a 90 degree angle with your legs. Keep your posture and back straight, forming a diagonal line when you are down in the squatting position.

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Ending Position: Straighten your legs out into starting position.

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Repeat these motions 15 times to complete one set.

Rest for thirty seconds then start this butt exercise.

Butt: 90 Degree Leg Raise

Starting Position: Start on all fours with body parallel to the ground, back flat. Place free-weight in-between calf and thigh. Squeeze weight with leg to hold it in place.

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Middle Position: Keeping leg in bent position, slowly raise your foot as high to the ceiling as possible.

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Ending Position: Slowly lower knee back down to starting position, but do NOT touch knee to ground.

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Repeat these motions 15 times on each side to complete one set.

Rest for thirty seconds then start the Leg exercise below.

Legs: Box Tap Lunges

Starting Position: Step up on the box with your right foot, tap left toe to step.

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Middle Position: Keeping right knee behind toes, lunge off the step with your left leg until it forms a 90 degree angle above the ground.

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Ending Position: Push of the ground with your left leg and push your right leg up until you are back at the starting position.

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Repeat this 12 times on the right side and then 12 times on the left side. A total of 24 times for one set.

Repeat this first cycle with these three exercises in order three times each (three sets). Always do 12-15 reps per exercise unless otherwise stated.

Yay! You repeated the Cycle 1: three exercises, three times each! You are halfway done! Now you are ready for Cycle 2

Cycle 2 of 2: Exercises 4-6

Butt:

Starting Position: Lay on your back, placing arms face down on sides of body. Place feet next to each other on exercise ball forming a 45 degree angle with legs.

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Middle Position: With your legs, push exercise ball out, straightening and extending legs completely.

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Ending Position: With legs, pull ball back into starting position.

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Repeat these motions 15 times to complete one set.

Rest for thirty seconds then start the Leg exercise below.

Legs: Walking Lunge (you may add weights if desired)

Starting Position: Arms are on hips to help with balance, standing with feet together.

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Middle Position: Step forward, into a lunge making sure knees are behind toes.  Form a 90 degree angle with leg. Keep good posture and make sure back is straight. Head and eyes are facing forward straight ahead.

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Ending Position: Push off, straightening 90 degree leg and ending back at starting position. Each lunge, alternate legs.

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Repeat these motions 30 times (15 per leg) to complete one set.

Rest for 30 seconds and start the butt exercise below.

Butt: Opposite Table Tops

Starting Position: Start on all fours with body parallel to the ground, back flat.

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Middle Position: Keep body as level and still as possible while you take your left arm, right leg and lift and extend them out as flat as possible forming a “table top” with your body.

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Ending Position: Same as starting position. Alternate sides each time.  Make sure and do a total of 30 reps (15 for each side).

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Repeat this second cycle with these three exercises in order three times each (three sets). Always do 12-15 reps per exercise.

After this cycle you are FINISHED with your LEGS and BUTT workout! You should feel the burn! Doesn’t if feel great? Awesome Job! If you liked this routine, check out Tuesday’s Post for Wednesday’s Routine- Triceps and Shoulders!

 

Love,

The Polished Sistas

 

*We are not licensed personal trainers.  These are the workouts we have found success in doing.  Complete the workouts at your own risk.

Whitney- Starting My Postpartum Fitness Journey

Hi Friends!

So we revealed our workout routine yesterday!  I am excited to tell you that I am going on this fitness journey with you.  I had my first baby 4 1/2 months ago and I have really struggled jumping back into working out.  The new schedule and exhaustion of having a newborn and adjusting to motherhood has deterred me from my health and fitness goals.  I miss the energized and happy feeling I get from working out.  So, I am starting our workout routine with you today and we will do this for 6 weeks together.  We will all take a “before” picture today, complete this workout for 6 weeks, then take an “after” picture to document our results.  I have been brave enough to include my “before” picture in this post that I have taken today.

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Good luck!  Let us know if you have any questions or need support in any way!

Xoxo,

Whitney

Monday: Biceps and Chest Workout Routine

Hey All,

This week we are revealing our TOTAL BODY workout routine! We are super excited! On Mondays Whit and I work our biceps and chest. Here is our exact routine. We go in cycles of three and do a total of three different biceps and three different chest exercises.

Cycle 1 of 2: Exercise 1-3:

Biceps: Elbows Out (I started out with using  15 lb weights, but I now use 20 lb)

Starting position: Arms are 45 degrees straight out on sides. Palms are facing behind you.

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Middle position: Keep your elbows where they are and slowly bring your weights in toward your chest (the weights should be vertical with your body).

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Ending Position: Bring the weights back down slowly to the starting position.

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Repeat these motions 15 times to complete one set.

Rest for thirty seconds then start this chest exercise.

Chest: Push-ups

Starting Position: Start in a plank with body parallel to the ground (keep your butt down).

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Middle Position: Bend your elbows until your nose touches the floor.

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Ending Position: Push up until you are back into a plank where you started.

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Repeat these motions 15 times to complete one set.

Rest for thirty seconds then start the Bicep exercise below.

Biceps: 21’s (I started with 25 lb barbell, but now I use a 35 lb barbell).

Starting Position: Arms are down to the side of your body palms facing in front of you.

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Middle Position: Bicep curl up until you make 90 degree angles with your elbows (curl should stop at level of belly button)

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Ending Position: Slowly bring back down to starting position (repeat this motion 7 times)

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Starting Position: (There is NO break in between these 21 reps) Same as the first starting position, arms are to your side palms facing in front of you.

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Middle position: Bicep curls all the way up until the bar is under your chin.

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Ending Position: Same as starting position (repeat 7 times)

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Starting Position: Make 90 degree angles with your elbows glued to your side (curl should start at level of belly button).

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Middle Position: Bicep curls all the way up until the bar is under your chin.

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Ending Position: Make 90 degree angles with your elbows glued to your side (curl should end at level of belly button). repeat these motions 7 times giving you a total of 21 for this exercise. Hence the name, 21’s

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Repeat this first cycle with these three exercises in order, three times each (three sets). Always do 12-15 reps per exercise.

Yay! You repeated the Cycle 1: three exercises, three times each! You are halfway done! Now you are ready for Cycle 2

Cycle 2 of 2: Exercises 4-6

Chest: Chest Press (I started with 15 lbs, but now I do 20 lbs)

Starting Position: Lay down on a bench. Arms are out to sides forming a 90 degree angle.  Elbows are parallel to the ground.

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Middle Position: Press up with the free-weights until your elbows are straight and the ends of your weights are almost touching.

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Ending Position: Same as starting position

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Repeat these motions 15 times to complete one set.

Rest for thirty seconds then start the Bicep exercise below.

Biceps: Twist Curls (I started with 10 lbs, but now I do 15 lbs)

Starting Position: Arms are to sides, palms are facing in towards your body.

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Middle Position: Slowly twist your weight so palms are facing up as your curl your left arm up under your chin. (right arm is at side)

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Ending Position: Same as starting position.  Alternate with right side until you do a total of 30 (15 on each side).

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Rest for 30 seconds and start to chest exercise below

Chest: Flies (I do 10 lb free-weights)

Starting Position: Elbows are slightly bent, stretched out to either side of you. Biceps are parallel to the floor, palms are facing up towards the ceiling.

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Middle Position: Keep elbows slightly bent and bring the weights in towards the center of your body. The weights should be almost touching, extended high aligned with your chest.

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Ending Position: Same as starting position

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Repeat this second cycle with these three exercises in order, three times each (three sets). Always do 12-15 reps per exercise.

After this cycle you are FINISHED with your BICEP and CHEST workout!  You should feel the burn!  Doesn’t if feel great?  Awesome Job!  If you liked this routine, check out Monday’s Post for Tuesday’s Routine: Legs and Butt!

 

Love The Polished Sista,

Shalese

 

*We are not licensed personal trainers.  These are the workouts we have found success in doing.  Complete the workouts at your own risk.

**If you do not have access to a gym, we have included some modifications that you could use at home below:

  • Replace dumbbell weights with large soup cans or invest in weights (we recommend getting 10 and 15 pound weights)
  • Replace the barbell with either free weights or double the amount of reps using a broom
  • Replace the bench with a couch or chair
  • Replace the box with a couch or stable step

TOTAL BODY WORKOUT ROUTINE Coming this Sunday!

Our TOTAL BODY workout routine will be posted this Sunday! We are ecstatic because we have seen our bodies transform after strength training on a daily basis! We wanted to post our Monday workout for you on Sunday so you would have it if you wanted to start on Monday.  We want you to try out our routine for six weeks, repeating our daily workouts for those six weeks.  Please take a before pic and after the six weeks take an after pic!  We would love to see your progress!  Also, please feel free to post motivating comments or any questions on our blog.  We would be happy to hear and answer them.

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When I started working out for the first time I had to get help.  My amazing, cousin Shanda (literally the fittest woman I know) taught me EVERYTHING I know about strength training. Don’t be afraid to get help from other people.  I know I would not be the fit woman I am today without Shanda’s help in guiding me and training me.  A huge shout out to Shanda for being my weight training instructor and transforming my life!  I am forever grateful! We love you Shanda!

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Our amazing sister-in-law gave us permission to share her story and pics of before and after she started working out with us, doing this exact same workout schedule and routine!  Great job Koriane!  We love and are so proud of you and your continuous dedication!

Enjoy!

Koriane’s Fitness Journey:

Exercise was something that I didn’t make time for when I became a mom.  I had my first child (girl) in 2009 and my second child (boy) in 2013.  I watched my sisters-in-law (Whitney and Shalese) go to the gym and make the time to be healthier for themselves and their families, but I couldn’t find that motivation and had settled on feeling crummy about myself.  In the summer of 2014 something clicked and I decided to head to the gym.  Let’s be honest – I had NO idea what I should do to get myself back in shape.  I only knew that I wanted to carry my 18 month old up the stairs without breathing hard…  Luckily I had Whitney and Shalese to help me get started.  I assumed, like most people, that cardio was the most important thing to do.  However, I quickly learned that strength training is one of the most effective ways to burn fat and build muscle.  With exercise lessons from the girls I lost 20 pounds in a little over 5 months!  To me though, the weight was a secondary reward.  I remember the first time I was running around with my two kids and I thought, “I’m not winded.  I’m actually keeping up with them!”  I LOVE what I have gained from strength training.  I feel stronger and more energized throughout the day.  I am less fatigued when I start my mornings off in the gym.  I also learned that an hour of “me” time in the morning was exactly what I needed to feel more confident and content with who I am as a mom, wife, and person.

Pictured below:
Koriane in Summer 2014 (left) and February 2015 (right)
20 lbs lost after strength training
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We hope you start on your health journey and enjoy these workout routines!

 

Love,

The Polished Pearls Sistas!

 

Classy to Sassy

Hey Guys,

We have all had that day where you know you have a date or girls night right after work and you don’t have time to go home and change. Well, we have got some tips on how to go from “classy to sassy” in just minutes. Checkout these pics and steps below to ensure you look great for both work and the night life!

CLASSY Look #1:

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Adding a cardigan, flats, and pearls to this outfit dresses this look up. It looks professional yet stylish, perfect for a day at work. I am a high school teacher and strive to look professional, yet trendy.

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Similar Blazer

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Similar Shoes

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SASSY Look #1:

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Steps: All I had to do to change my classy look # 1 to sassy is switch cardigans, flats to boots, and bigger sparkly earrings. This makes my outfit look edgy and I’m ready for a night out on the town. Greatest thing is I can do all these changes in the car!!!

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Similar Cardigan

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Boots– I wear these with EVERYTHING!

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Similar Pearl Bracelets

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Similar Leggings

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Similar Pendant

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Similar Earrings

CLASSY #2:

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While teaching, I want to look my best.  This maroon blazer helps dress my outfit up and my black ankle boots helps my outfit look up to date.

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Similar Boots

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Black skinny jeans

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Similar Maroon Blazer

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Similar Button-up

SASSY #2:

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Steps: All I needed to do was remove my layers.  I took off the maroon blazer and polka-dotted button up shirt revealing my long-sleeved distressed charcoal gray shirt.  I switched out my black ankle boots for some flirty gray ones. My earrings are larger with more bling for a fun date night! (Again, you can make all these changes in the car… of course not while driving but in the parking lot or driveway:)

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Similar Earrings

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Similar Boots

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Similar Shirt

 

We hope you enjoy some quick tips on changing your day look “classy” to a night look “sassy” quick and easy!

 

❤️ The Polished Sistas!

 

The 60 Second Messy Bun

Shalese and I are both teachers and we have found that mornings are crazy with the tasks of trying to get ourselves and the kids ready, gather the day’s supplies, prepare lunches and snacks, get out the door, drop the kids off at daycare, and make it to work on time.  Few of these things can be simplified, but one thing we have found is quick ways to do our hair.  This is one of the quickest ways I do my hair and I tend to get a lot of compliments on it.  This is what I call “The 60 Second Messy Bun”.

The 60 Second Messy Bun

Dress of My Dreams

Have you ever been shopping and found the PERFECT item you had been looking for without actually knowing you were looking for it? That is what happened with this dress. Last February my husband and I were going on a cruise and I searched everywhere for a dress to wear. For two months, I searched the Internet and stores and couldn’t find the perfect dress I was looking. A month before the cruise I went on a short vacation and decided to go shopping one last time before I just made something work that I already had in my closet. Well, on this shopping trip I walked into TJ Maxx and there it was, hanging on a rack, the dress of my dreams. It was a sheath dress with a sweetheart neckline moving into shear fabric at the top of the bodice and sleeves. The back had a dark silver zipper with a small slit just above the knee. This dress was elegant, yet sophisticated; formal, yet casual; classy, yet sexy; this was the dress I had been looking for for over four months!

For this look, I took this dress and created a more casual, edgy outfit by adding boots and a jacket. This ensemble could be worn in the fall, winter, or spring. I hope you enjoy!

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Black Dress

Similar Jacket

Similar Earrings

Grey Boots– I wear these ALL the time. They go with everything!

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Similar Red Bag

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Xoxo

Whitney

Resistance Training: Focus on Two Muscle Groups a Day

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Hi Friends,

Last week, Whitney talked about the importance of resistance training. Today, I’m going to talk about our resistance training workout routine. We feel it is important to focus on two different body parts per day when doing resistance training. Why?

1.) It is manageable to get all your body parts done in 4-5 days per week.
2.) This gives your muscle groups enough recovery time to rebuild themselves.
3.) You are focused and have more energy for each muscle group.
4.) It only takes about 40-60 minutes to complete your workout routine.
5.) You will see results fairly quickly.

See this article for more details on working two body parts per day.

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Tips to get started:
-Always try to do 12-15 reps per exercise.
-Do three different exercises per muscle group being worked. Ex: on Chest and Triceps day you would need to do three different exercises for chest (12-15 reps each) and three different exercises for triceps (12-15 reps each) giving you a total of six different exercises daily.
-Do three sets for each exercise. Meaning do 12-15 reps for one exercise three times.
-Alternate between each muscle group so you don’t have to stop and rest in between exercises for as long. This allows you to keep your heart rate up and muscles burning. For example: Chest and Triceps day- you would do 12-15 push-ups (chest) then 12-15 bench-dips (triceps) repeat those two exercises three times each alternating after each set.
-Make sure on your last set (third time doing the exercise) you burnout your muscle. It should not be easy for you! If it is, up your weight.

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Be on the lookout because next Sunday we will start posting our two muscle group routines with steps and pics to help you get started! I love this stuff and can’t wait for you to try our routines out!

❤️ Always The Polished Sista,

Shalese