FULL BODY HOURGLASS WORKOUT - sasha carter💘

Summary

In 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

00:00

🏋️‍♀️ 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.

05:00

🧍‍♀️ 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.

10:01

🤸‍♀️ 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.

Keywords

💡Workout Routine

A workout routine refers to a planned sequence of exercises designed to achieve specific fitness goals. In the video, the fitness enthusiast Sasha introduces a simple and easy workout routine that she has been following, emphasizing its effectiveness in helping her see noticeable results. The routine includes various exercises like walking lunges, split squats, and v-ups, demonstrating a balanced approach to fitness training.

💡Walking Lunges

Walking lunges are a type of lunge exercise that involves stepping forward with one foot and lowering the body while keeping the other foot back. This exercise targets the quadriceps, hamstrings, and glutes. In the script, Sasha mentions doing walking lunges with dumbbells, which adds resistance and enhances the effectiveness of the exercise. She also discusses the importance of doing a minimum of 10 reps per set.

💡Split Squats

Split squats are a lower body exercise that involves squatting while standing on one leg and extending the other leg behind. This exercise is beneficial for the quadriceps, hamstrings, and glutes. Sasha explains how to perform split squats, emphasizing maintaining balance and doing an equal number of repetitions on each side to ensure symmetry in muscle development.

💡V-Ups

V-ups are an abdominal exercise that involves lifting the upper and lower body to form a 'V' shape. This exercise targets the rectus abdominis and the obliques. Sasha mentions that v-ups have helped her achieve a flatter stomach, highlighting their effectiveness in core training. She also shares a personal preference for doing 15 reps in a set.

💡Seated Shoulder Press

The seated shoulder press is an exercise that targets the shoulders, specifically the deltoids. It involves lifting a weight overhead while seated. Sasha discusses her personal challenge with this exercise, indicating that it might not be easy for beginners but is essential for upper body strength. She advises lifting the weights slowly to maximize muscle engagement.

💡Push-up Deficits

Push-up deficits are a variation of the standard push-up that increases difficulty by elevating the hands on one side, creating an imbalance that challenges the core and upper body. Sasha uses mats to elevate her hands, making the exercise more challenging. She emphasizes the importance of performing push-ups with proper form, even if it means starting with modified versions.

💡Dumbbell Rows

Dumbbell rows are an exercise that targets the back muscles, particularly the latissimus dorsi. This exercise involves pulling a dumbbell towards the body while lying on a bench or the floor. Sasha mentions focusing on the back muscles during this exercise and advises against performing the exercise too quickly to ensure effectiveness.

💡Cardio

Cardio, short for cardiovascular exercise, refers to any activity that raises heart rate and improves heart health. In the video, Sasha concludes her workout routine with a combination of jump ropes and burpees, which are both forms of high-intensity interval training (HIIT). She emphasizes doing cardio after resistance training to burn calories and enhance overall fitness.

💡Burpees

Burpees are a full-body,高强度 exercise that involves a combination of a squat, push-up, and jump. They are known for their effectiveness in improving cardiovascular fitness and muscular endurance. Sasha demonstrates how to perform burpees correctly and includes them in her cardio routine, highlighting their importance in a well-rounded fitness program.

💡Motivation

Motivation in the context of fitness refers to the drive and inspiration to engage in physical activity and maintain a consistent workout routine. Sasha uses self-talk and humor to motivate herself and her viewers, emphasizing the importance of daily exercise for progress and the negative consequences of skipping workouts.

💡Equipment

Equipment in a fitness context refers to the tools and machines used to perform exercises. Sasha mentions using dumbbells, mats, and a jump rope in her routine, showcasing that a variety of exercises can be done with minimal equipment. This highlights the accessibility of her workout routine for those with limited resources.

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