FULL BODY HOURGLASS WORKOUT - sasha carter💘
Summary
TLDRIn this fitness video, Sasha introduces a beginner-friendly workout routine that has yielded significant results for her. The routine includes walking lunges, split squats, V-ups, seated shoulder presses, push-up deficits, dumbbell rows, and concludes with cardio. Sasha emphasizes the importance of proper form, staying motivated, and staying hydrated. She also humorously discusses her struggles with heavier weights and maintaining her workout attire, making the video relatable and engaging.
Takeaways
- 🏋️ Sasha introduces a beginner-friendly workout routine that has yielded results for her.
- 🚶 Walking lunges are recommended with a choice between 3 sets of 10 or 15 reps, using 20 lb dumbbells.
- 🧍♀️ Split squats follow, emphasizing balance and form, aiming for 10 reps per side.
- 🌟 Sasha shares personal struggles, like hating certain exercises but recognizing their effectiveness.
- 🤸♀️ V-ups are included for abdominal work, with a preference for higher reps like 15 in a set.
- 🏋️♀️ Seated shoulder press with 12 lb dumbbells is part of the routine, despite being challenging.
- 👐 Push-up deficits using mats for increased difficulty are recommended, aiming for full range of motion.
- 💪 Dumbbell rows are highlighted as a favorite exercise, emphasizing slow and controlled movements.
- 🏃♀️ Cardio is essential, with a combination of jump ropes and burpees recommended post-workout.
- 💧 Sasha reminds viewers to stay hydrated during workouts to prevent fainting.
- 🎥 She encourages viewers to like, subscribe, and request more workout routines, valuing audience feedback.
Q & A
What is the purpose of the video?
-The purpose of the video is to demonstrate a requested workout routine that is simple and effective, which the presenter has been doing and has seen results from.
What is the incentive mentioned for the video to reach 1,000 likes?
-If the video gets 1,000 likes, the presenter will do a video that doesn't require any equipment.
What is the first exercise demonstrated in the video?
-The first exercise demonstrated is walking lunges, which can be done in sets of 10 to 15 repetitions.
What weight of dumbbells does Sasha use for walking lunges?
-Sasha uses 20 lb dumbbells for walking lunges.
How does Sasha ensure she is doing the walking lunges correctly?
-Sasha ensures she is doing the walking lunges correctly by holding two dumbbells in each hand and making sure to go down and stand up with each lunge.
What is the next exercise after walking lunges?
-The next exercise after walking lunges is split squats.
How many sets and reps of split squats does Sasha recommend?
-Sasha recommends doing 10 reps of split squats on each side until failure, with a total of three sets.
Why does Sasha find v-ups helpful for her abs?
-Sasha finds v-ups helpful for her abs because they have contributed to her stomach becoming flatter.
What modification does Sasha's dad suggest for the seated shoulder press?
-Sasha's dad suggests doing modified candlesticks, but she dislikes them and does not include them in the video.
What does Sasha emphasize about the push-up deficit exercise?
-Sasha emphasizes that the push-up deficit exercise is difficult but necessary for the body she wants, and she stresses the importance of going down low enough to almost kiss the floor.
What is the recommended minimum for push-up deficit sets?
-The recommended minimum for push-up deficit sets is three sets.
What does Sasha suggest doing after completing the workout?
-Sasha suggests doing cardio after the workout, which consists of 30-second jump ropes and 10 burpees repeated five times.
What is the importance of drinking water mentioned in the video?
-Drinking water is important to prevent fainting at the gym, as mentioned by Sasha.
What is the final part of the workout routine presented in the video?
-The final part of the workout routine is a combination of jump ropes and burpees.
Outlines
🏋️♀️ Starting with Walking Lunges
Sasha introduces the workout routine, emphasizing its simplicity and effectiveness. She begins with walking lunges, suggesting three sets of 10-15 reps, and shares her personal preference for using 20 lb dumbbells. Sasha explains the correct form for walking lunges, highlighting the importance of using both dumbbells and maintaining balance. She also motivates viewers to push through discomfort to see results.
🧍♀️ Transitioning to Split Squats
After completing the lunges, Sasha moves on to split squats, adjusting the camera for better visibility. She describes the form, emphasizing balance and even foot placement. Sasha advises doing at least 10 reps per side, up to failure, to maximize the workout's effectiveness. She also shares a personal anecdote about her limited workout space and the importance of maintaining form over quantity.
🤸♀️ Incorporating V-Ups for Abs
Sasha then transitions to v-ups, a move she credits for flattening her stomach. She explains the movement, comparing it to dance or gymnastics, and suggests starting with lighter weights to build up strength. Despite disliking modified versions, she encourages viewers to find a challenging yet comfortable routine. Sasha also humorously addresses a wardrobe malfunction, adding a personal touch to the video.
🏋️♀️ Seated Shoulder Press with Dumbbells
Next, Sasha demonstrates seated shoulder presses using 12 lb dumbbells. She admits finding the exercise challenging but stresses its importance for muscle growth. Sasha provides a detailed description of the correct form, cautioning against rushing through the movement to ensure muscle engagement. She also discusses the mental aspect of focusing on the targeted muscle group during the exercise.
👐 Push-Up Deficits for a Challenging Workout
Sasha proceeds to push-up deficits, a difficult exercise she dislikes but acknowledges as necessary. She uses mats to elevate her hands, increasing the difficulty. Sasha emphasizes the importance of going low enough to 'kiss the floor' and advises on proper form and pacing. She also humorously warns against taking too long of a break or indulging in snacks during the workout.
💪 Finishing with Dumbbell Rows
For the final strength exercise, Sasha performs dumbbell rows, her favorite due to its ease. She uses a single weight, focusing on slow and controlled movements to target the muscles effectively. Sasha stresses the importance of focusing on the working muscle group and not rushing through the exercise for better results. She also reminds viewers to do both arms for a balanced workout.
🏃♀️ Ending with Cardio for a Full Workout
Sasha concludes the routine with a cardio segment, alternating between 30-second jump ropes and 10 burpees, repeated five times. She expresses her love for jump roping and provides a detailed demonstration of how to do a burpee correctly. Sasha emphasizes the importance of cardio after strength training and motivates viewers to stay consistent with their workouts for the best results.
📢 Wrapping Up and Encouraging Consistency
In the final part of the script, Sasha wraps up the workout routine and encourages viewers to like and subscribe for more content. She reflects on the importance of consistency in workouts and the positive results it brings. Sasha also humorously addresses her own dietary habits during workouts and shares her goal to post more frequently, acknowledging a slight delay in her schedule.
Mindmap
Keywords
💡Workout Routine
💡Walking Lunges
💡Split Squats
💡V-Ups
💡Seated Shoulder Press
💡Push-up Deficits
💡Dumbbell Rows
💡Cardio
💡Burpees
💡Motivation
💡Equipment
Highlights
Introduction to a requested workout routine by Sasha
Emphasis on simplicity and effectiveness of the routine
Personal results from the routine are highlighted
Incentive for viewers: a video without equipment if the video gets 1,000 likes
Instruction on how to perform walking lunges with proper form
Recommendation for the number of sets and reps for walking lunges
Use of 20 lb dumbbells for added intensity
Transition to split squats after lunges
Camera angle adjustment for better demonstration of split squats
Details on performing split squats with balance tips
Importance of doing an equal number of reps on each side
Transition to floor exercises after completing the split squats
Introduction to V-ups for abdominal workout
Modification of traditional exercises to fit personal preferences
Instruction on how to perform seated shoulder press
Tips on focusing on the target muscle group during exercises
Transition to push-up deficits as a challenging exercise
Use of mats to increase the difficulty of push-ups
Encouragement to maintain form and depth in push-ups
Importance of taking breaks and not indulging during workout sessions
Motivational words to keep viewers committed to their fitness goals
Introduction to dumbbell rows as an easy yet effective exercise
Instruction on how to perform dumbbell rows with proper form
Final segment of the workout routine focuses on cardio
Combination of jump ropes and burpees for an intense cardio finish
Detailed explanation of how to perform burpees correctly
Conclusion of the workout routine and call to action for feedback
Gratitude expressed to viewers and encouragement to like and subscribe
Transcripts
woo to
[Music]
you hey guys it's Sasha so today I'm
doing my requested workout routine so
this is just a really like simple easy
workout routine I have a lot of other
workout routines I will be coming out
after this but for now I'm going just
start off easy which this works really
well for me I've been doing this for a
while now and I've seen the most results
from this so I'm going to be showing you
guys how I went from this to this so
let's just get started with the video
also if this gets 1,000 likes I'll be
doing a video that doesn't need any
equipment anyways let's get on the video
okay so the first workout I'm going to
be doing is just walking lunges so you
can either do three sets of 10 you can
do three sets of 15 what ever you feel
most comfortable with but make sure to
do at least 10 reps in each set but I
wouldn't go above 30 or just go to
failure whatever you're comfortable with
so I'm going to take my 20 lb these are
I think the heaviest wids that I have at
the moment that are dumbbells basically
I'm just going to be doing a walk-in
lunges and I hate these so much I just
absolutely hate doing them but I see
results from them a lot so these are
really important so first you're just
going to start off with two two
dumbbells in each hand I used to do them
wrong I used to only do one dumbbell but
now we're on the two doing it correctly
so basically you're just going to stand
right here go right here you're just
going
to not that so you're going to start
right here and just going to go down one
and then stand up
two stand up and obviously I don't have
the biggest space to work in so I just
go back this way and I go right
here oh my
[Music]
God okay now that you've done three sets
of
those we're going to move on to the next
workout and those are split squats so
I'm going to make the camera a little
lower so you can see what I'm doing okay
so here I am okay okay so basically I'm
just going to grab these again and we're
do a split squat it's kind of like a
walking lung in a way but it's not at
all so basically you're just going to
make sure your feet are like
even even apart from each other and then
you're just going to
go and make sure you stay I like looking
at something just in front of me so that
I can keep my balance and you're going
to do 10 of those or however many you
want till failure I think failure till
failure works really good but I'm not
there
yet one more set left so let's do that
set together if you want also make sure
you're doing 10 on each side like that's
a set 10 on each side is a set you can't
just do one side one side like you got
it even and out
we're done we're not done we have one
more
10
yeah okay as you can see we are now on
the floor because we're doing a floor
workout I don't know how much longer I
can keep this wig
on oh my God I can't do it oh
okay hold
up I just recently started working out
with heavier weights and
man e what the freak is
that why is my hair in here oh bro this
ain't even my hair that's
disgusting this is a reason why I
definitely will say eat before you work
out
because I get personally I get so
tired okay we're doing the next set with
my wig off I need to cool down anyways
we're going to do v-ups next
because these help with my abs a lot
my my stomach has gotten so much flatter
from these I don't know what they put in
these but it sure is you know what does
the job my dad told me to do modified
candlesticks for this part of the
workout but I hate modified candlesticks
so bad I couldn't even put it in the
video so anyways you know what a vup is
if you've been in dance or gymnastics
like half of your life but basically
just how you do so you're going to start
off
flat E I don't like this angle okay and
you're going to put your hands up
see how I did that now you're going to
do that like 30 more times but like
usually I do about 15 of these in a
set mainly cuz they're like really easy
but if you want to like you know just
like spice these
up get like 8 lb start like
this easy and I got put this thing back
on okay anyways so you know my wg's back
on so now it's time back back to
business so now I'm going bring my bench
over here and let's just get this show
on so I have two 12
lb
because I'm not there yet I'm not at the
50s or
nothing I'm just a starter here but so
next I'm going to do is a seated
shoulder press seated shoulder passes
are not that hard but they are for me so
bear with me guys so what we're going to
do we're going to take both of them like
this yep and then from here you're going
to lift them up mhm yep it make don't
don't do what I just did where I'm
like I literally almost fell back
messing around don't mess around in the
gym guys okay right here straight don't
back don't front up straight up
boom
boom okay but like slower than that
we're going to bring them up
slowly really get that
muscle cuz we're trying to gain we're
trying to gain muscle not just do the
workout to do it you want to F you want
mind to body
correlation I don't know if that was the
right word but my if you if you know
you're trying to grow what if I'm trying
to throw my glutes while I'm doing my
lunges I'm going to really think about
my glutes like I'm grow I'm focusing on
my glutes I'm not focusing on my
hamstrings nothing I'm focusing on my
glutes but in this case we're not
focusing on our Bo but yeah so you guys
are going to do however many reps of
that and then you're going to do that in
three sets let me know when you're done
oh
wait okay you done okay next next work
out okay now I'm going to take y'all
over here we're going to do some pushup
deficits do I like these no not at all
but if I want to get the body I
want there's things
that I got to do that I hate doing this
is definitely one of them so you're
going to want to grab two things so I'm
grabbing two mats to like I want to say
like build cuz you want two things that
are taller to put your hands on cuz this
makes the push-up 10 times harder do I
do girl push-ups yes am I proud of it no
but we all got to start somewhere
haven't been able to do a push-up for a
long time don't know when I will be able
to
but it's the thought that counts anyways
you're I want you to kiss the floor boy
I want you to kiss the floor I want you
to literally be able to kiss the floor
while you do this if you're doing a girl
pushup you better be able to kiss the
floor floor I don't care get down all
your knees and your hands let's
[Music]
go let's
go okay y'all get the gist right so
again at minimum three reps in three
sets Okay please I don't care how long
your break is in between it just don't
don't begin ice cream while in the
middle of the break and doing the rep
please don't do that like 60 seconds 2
minutes like you really need a breather
that bad got you bro but don't be eating
ice cream in the middle of your reps
this is not what we're here to do we get
back get back if you have no motivation
to do this
workout how many times I got to tell you
every day that you don't do it is a day
that you won't see progress so I just
got to look at myself me I'm like stop
being a fatty okay I'm not telling you
that I'm telling myself that
but yeah those are my words of
motivation
today okay anyways hopefully you're done
with the workout that workout by now
well obviously not in like the 10
seconds that I finish it from but like
you need to pause the video or whatever
go ahead girl or boy whatever but
anyways don't forget your water by the
way at the gym I don't want to see y'all
fainting at the gym so please remember
to drink your
water next so y'all I'm coming back over
here letting yall know that we're doing
dumbbell Rose and it's probably my
favorite workout because it's the
easiest so funny story only one weight
for this I know amazing so what I'mma to
do I'mma take the weight you don't want
to bring it don't be up here like this I
want you to almost be almost like that
like almost literally almost like
scraping your leg don't actually be
scraping your leg so usually what I do I
bring this leg forward put this one back
a little bit put my put my hand on the
the bench lay it down take my weight I'm
doing a 15 for this one I'm just going
to bring it slowly up walk it okay go
down bring it up walk it and make sure
you're focusing on what you need to be
focusing on what body part this works
and just do that also make sure don't
don't do the workout too fast why you're
doing it because it's not going to be as
meaningful I guess so when you're doing
it make sure you're going up slowly
going
down I only did like five of those those
and thought that I have a pump from it
okay anyways make sure to do both arms
by the way so 10 on each arm for one set
okay last part of the workout is cardio
always do cardio after your workout if
y'all need me to explain I will but I
don't feel like explaining at the moment
so what I'm going to do I'm going to be
doing 30 second jump ropes and then 10
burpees and I'm going to do that five
times okay so basically I'm going take
my jump rope I love jump ring I probably
do this for fun
[Music]
honestly
oh holy
M now the 10 burpees I'm if you don't
know how to do a Burpy I'm going to show
you how to do Burpy I'm going give it a
big
jump one and then after that we're doing
this slow so I can teach y'all after you
go up you're going to go down boom stick
out your legs and take your knees down
to your stomach down to your arm and
then P your body up like
this then you're going to do that repeat
all of those five more times anyways
guys now was my workout routine if you
want more workout routines let me know
working out feels so good but like it's
like but the results are always amazing
so that's all that matters but the
results of you not working out are
terrible so so please get get your butt
in the gym or on a run something
anything please but anyways guys thank
you so much for watching my video
remember to like And subscribe let me
know what other videos you want cuz I
always like to listen to you guys on
videos cuz you guys are the ones
watching it so why would I not give
youall what you
want I'm still out of
bread but yeah thank you so much for
watching we're almost at
20K what the freak we're almost at 20k
that's crazy and yeah so I'm trying to
post every other day for y'all like I
said I'm trying not
slack wait I'm 2 days
late okay my fault guys but anyways love
you guys so much again like And
subscribe love
y'all Y
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