Wednesday, April 30, 2014

Shoulders & Glutes Workout

cardio workout, total body workout, workout, circuit, HIIT workout

You can do the bulgarian split squats on a smith machine with a step behind you (to place on leg on) or next to a bench while holding dumbbells at your sides. For the step- ups, I keep the same foot on the step while the other leg steps up and down as fast (and safe) as possible. Remember to straighten out your legs during each step-up in order to get the most out of the movement. Have your dumbbells ready to go straight into a shoulder press (I use 15lbs)- it's important to engage your core here, so if you need to you can perform them seated with a back rest. For 3-way lateral raises, I use 5-8lb dumbbells and switch between going straight out in front, out to the side, and somewhere in the middle of both- 10 reps is a rough estimate, but I alternate between these moves until I feel my shoulders are fatigued. To perform a shoulder push-up, I prefer to perform it on the ground with my hands and feet about 3 ft apart- a more advanced version is to perform them with your feet elevated on a bench.  To emphasize the glutes during the single leg bridge, focus on pushing through your heels and hold it for 3 seconds at the top. I perform the sumo squats with either a dumbbell or kettle bell, with a wide stance and toes pointed slightly outward. For bonus points you can add awkward pulses at the bottom of the movement. From here, grab a weight (I usually use a 25lb barbell weight) and hold it above your head with your arms straight while performing alternating lunges. From here, do a 60 second plank to work your core as well as your shoulders, performing it either on your elbows or hands for a more advanced version. If you want extra resistance on the donkey kicks, you can use an ankle weight if you have one, or use the smith machine bar to add resistance. During the jumping in/out squats, hold a dumbbell to isometrically target your shoulders. The wall sit should be performed with your quads parallel to the floor, and try not to use your arms to compensate. 

Any questions? Ask away!

Amanda

Monday, April 28, 2014

Red White & Blue







I picked up this dress last weekend at the Juicy Couture outlet for a steal- 60% off due to the store closing. I love the flower details and ruffle bottom, and could't have been happier with the find! I paired it with these two-toned COACH shoes and a cardigan for church, then threw on my Tory flats for afterward. Tim was here for the day and we shared some macaroons and brunch downtown :) Let the countdown to next Wednesday afternoon begin, as it will be the end of the semester for me! I'll be going home to Atlanta for the summer for a clinical at a local hospital. Happy Monday!





xo Amanda

Friday, April 25, 2014

Tory Burch Friends && Fans


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TGIF! I wish I could spend my weekend at Phipps shopping the Tory Burch event, however I'll be staying in Savannah to gear up for finals (almost done!). Use the code FRIENDLY for 25% off your purchase. They only do it twice a year, so grab your favorites now! The event ends on April 28th. Happy weekend friends!





Tuesday, April 22, 2014

Blue Mood

Top: Macys // Bottom: J Crew // Shoes: C Wonder

Top: Express // Shoes: Tory Burch

Dress: Francescas // Cardi: AE

I love how my family accidentally matched for dinner
Top: Dress Up Boutique 

Top: AE // Bottom: J Crew // Necklace: Fabrik 

Top & Bottom: J Crew // Shoes: C Wonder

By the looks of my recent outfits, I've been loving anything in the blue color range. I like wearing blue because it helps bring out my blue eyes, and it also just seems to brighten my mood. Here's a round up of some of my navy/blue/minty looks over the past few weeks. 





Monday, April 21, 2014

Easter Sunday






I hope everyone had a wonderful Easter, spent with good company and yummy food! I was fortunate enough to take my exam early on Friday to get to spend it at home. These photos were taken after church, so the heels had been retired for the day at this point :) 

Skirt: Dress Up // Top: Saks off 5th // Shoes: Tory Burch // Necklace: COACH // Ring & Bracelet: Tiffany and Co // Watch: Kate Spade






xo Amanda

Wednesday, April 16, 2014

Legs & Cardio

cardio workout, total body workout, workout, circuit, HIIT workout, leg day, leg circuit

I did this workout on Monday, and I'm still feeling it today! It's been a while since I've posted a leg workout, which ya'll know is my favorite to do at the gym. This workout will sculpt your legs, while giving your heart the workout it needs. Have fun!



xo Amanda

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