A FULL WEEK OF WORKOUTS! My Current Workout Routine
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- Опубліковано 17 чер 2024
- A REAL LIFE week of workouts!
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Gymshark x Whitney Simmons Collection:
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WEEK OF WORKOUTS:
Train with me on the Alive App: aliveapp.co/
Free 7 day trial to see if it's a good fit for you 🖤
00:00 IMPORTANT
3:00 LEG DAY
- mobility warm up
- 4 x 6 barbell 1 & 1/2 hip thrusts
- 3 x 8 barbell reverse lunges
- 3 x 6 3 second eccentric RDL
- 3 x 5 landmine squat to RDL
- 3 x 10 glute medius kickback
- cool down
7:17 PUSH DAY
- mobility warm up
- 3 x 6 seated neutral grip front press
- 4 x 8, 6, 4, 4 lateral raises
- 3 x 10 tricep pushdown - 12 cable front raise
- 3 x 10 single arm horizontal tricep extensions
- 3 x 6 single, single, double incline chest press
- cool down
12:08 REST DAYS
14:14 LEG DAY
- mobility warm up
- 4 x 8, 6, 4, 4 front squats
- 3 x 5 bulgarian split squat to RDL
- 3 x 8 3 second eccentric leg extension
- 3 x 8 rear foot elevated split squat
- 2 x 10 glute-dominant back extensions
- cool down
20:12 PULL DAY
- mobility warm up
- 4 x 8, 6, 5, 4 conventional deadlifts
- 3 x 8 single-arm bent over row
- 2 x incline 21's
- 3 x 8 3 second eccentric lat pulldown
- 3 x 12 face pulls - 12 hammer bicep curl
- cool down
24:25 OUTRO
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editing provided by - www.ittostudios.com/
This video is NOT sponsored | Gymshark and Reward Style are affiliates links. Thank you for supporting myself, this channel and helping me continue to create content for you ♡
I once heard, “rest is not a reward, it’s essential” and that really stuck with me 🖤
Ugh. "It's not all or nothing" hit me HARD. This is so important to remember in every single aspect of your life. Balance is so important for you mental health
I wish they had more people like her in this world. She brings so much good energy, even through the darkest times. She always know how to brighten someones day. 💛
For some reason this video felt more intimate and when you mentioned " It's okay you got this " I literally got emotional. I have recently been using the alive app and it has changed everything for me it has helped me stay on track and be more consistent and It also does NOT remind me to workout which is AMAZING especially when I choose to take a few more rest days for my mental and already feel guilty for not working out , theres no pressure which is nice this was just the thing I needed. Love you for all you do and the impact you have had on so many lives including my own, Never change Whitney.
Loved this! Totally agreed with the “it’s not all or nothing”, switching from that type of mindset helped me a looot with my mental health. ❤️
Whitney, I have been a huge fan of yours and done your workouts. The amount you've grown in the past five years I've been watching you in is INCREDIBLE. You are such a light in the world, Whitney! And you always make my days better when I watch your videos!
Girl I just bought some of your items from gymshark, and I've never worn a prettier bra. Just wanted to say you did a great job with your collection! I love it!
Agreed!!! I feel like it could also be worn as a bathing suit top if you don’t plan on getting in the water
@@graceb6688 oohh that's a good idea!
Yes! I bought her biker short set in yellow! It’s so cute and comfy, I was also wanting to get it in brown!
Yes I got her blue bra, gorgeous, soft and comfy. It's my favorite. 💙
AGREED! I bought some of the collection when it first dropped then I went back a couple of weeks ago to grab a few more pieces. Such a classic collection❤
I am so incredibly proud of you. For giving yourself another way of helping your anxiety and getting comfortable with the idea of taking meds when you have/had mixed feelings about it. So happy for you. I really hope your birthday is a much happier head space this year. HBD if I don’t comment on a vid before then :)) Alive turning two. I still remember watching the day it announced on here and the premier! We are making it one day at a time thru this winter and the sun and light is coming. A few more months and it will be May. That’s what is getting me thru the snow. 😂 You are so strong in these workouts your stamina is insane. Those Bulgarian split squats i do THREE and wanna fall over from the burn 🔥 your in depth explanations are my fav. This is what you are truly talented at and put on earth to do!! This new program is going to help so many. Keep shining girl. Lysm.
Hearing you talk about anxiety and depression makes me feel like I can too and watching you be so strong and figuring out the best way for you to help yourself makes me hopeful. Thank you so much Whit! You’re an inspiration to everyone. Love you girl!!
I so appreciate your talk at the beginning of the video. I needed to hear that I don’t have to work out every day if that doesn’t work for my mental health and the recovery of my body. Thank you.
Can I just say I needed this today. Thank you for being your wonderful authentic inspiring self Whit! Love you dearly and I’m so happy to have you, the Alive app and YT in my life. You are helping me get thru these winter blues bb!
The Alive app is truly incredible, brings me so much joy and truly motivates me to continue to push myself to hit my goals. The community is so supportive 💛
I really like you. Can feel you really struggling against with depression while you’re talking. Somehow it just reflects how I am sometimes being as much as outgoing as I can. Every time I’ve done that I feel like I’m making progress of getting better. Also workout is a main thing supporting my mental health. Thanks for sharing the best part of you encouraging people. ❤
Probably THE MOST encouraging mental and physical health based UA-camr out there right now. This actually made me want to workout AND journal/meditate for my overall well-being and not just to get “shredded”. Whitney, I hope you don’t take it lightly how much inspiration and hope and light you bring to the world. You truly have made my mental health diagnoses seem more conquerable. Thank you so much for showing the raw and real, beautiful, empathetic, wonderful, you! Sending so much love your way!! ❤️
GIRL i was looking at old videos of yours not even an hour ago for leg inspiration 🥰 currently at the gym using your workouts ✨
You are such an inspiration to me personally and so many other people that I know. I am so proud to call you a role model in my life, in more ways than just fitness. I’m rooting for you ❤️ you are so strong.
Loving the slower pace of this video! Almost felt like a vlog, but also like I’m just chatting w my bestie 🥺 always learning so much from you and ways to improve my own self-care! Luhh u 🤍✨
I have been watching you for a while and never thought about downloading the app. Seeing this video of you doing workouts from the app, inspired me to try it! It was the best workout experience I have ever had. Thank you!😊❤️
Love you so much and I’m so proud of you. Definitely getting back on the alove app this month! You’re such a ray of sunshine. Thank you for being here 💕✨
So thankful for you and your content. I’ve been following you since day one. It has helped me to switch my mindset to work out for my well being and my mental health. I have had such a mental illness struggle this year and I couldn’t say thank you enough to you. Keep being you 🤍
Whitney you seem so happy and to be doing so much better. I’m so glad. I hope you know the world is such a better place with you here!!
This may be one of my favorite videos I’ve ever seen from you. Your advice is so well balanced and I really appreciate it! Thanks!
whit, this video is so inspiring. i am so so happy and proud to see this side of you, growing and healing and including us in all of it; you're an inspiration to all of us
Hello my dear, thank you for this! January was a shitty month for me I just didn’t have the motivation to workout! But I started back this week! I am determined to finish the 8 week program advanced Alive at Home that I left on week 3! Stay on it, stay focused we got this girl! 💪🏽
LOVING the Alive App
Whitney you are simply the best! I wish I could explain how far you’ve helped me come over these past couple years. Thank you for being you.
ILYSM! I'm so happy for you that you're happy! 😊 Your energy is so warm and I'm grateful you share it and yourself with the world! ✌🏼❤🙂
As someone who also struggles with anxiety it is so nice to hear from you. Thank you!
Whitney you deserve the world! You have helped me so much! I look at you like a proud cousin I have been following you for so long ❤️
You explaining “do something that you love” really resonated with me! Thank you Whitney ❤️
Thank you for being so honest and real! So extremely helpful to break down your workouts like this. Love that you still give tips and exercises even though you have an app.
I really enjoyed this and definitely will be saving it for when I’m out of “basic training” in the gym to get my form down. Thanks girl. I especially loved the celebrity visits from the pups!!
The value in this video. Unmatched. Thanks for doing this!
You are GLOWING! We are all so proud of how far you have come. Always, always, always continue to put yourself first because you are an amazing human being and beautiful inside and out! You deserve so much in this world, never forget that!
Whitney, you are such a role model for me because of your beautiful heart and the amazing energy you put out into the world (both in your highs and lows) ❤ I am seriously so inspired by you. Thank you 🙏
I LOVE how you speak of exercise as a privilege. I finally got my exercise routine down and was playing soccer twice a week, and I snapped my ankle. Now I’m so lost and don’t know what to do!
Thank you for sharing your story and thank you for opening up about your mental health. I had the same mindset of all or nothing before and whenever I dropped off the routine I would get into a really negative mindset but hearing you talk about forgiveness and changing the mindset and rest days helped me be more comfortable with forgiving myself. Wishing you more happy days!
Someday I hope to be able to tell you in person how much you’ve helped me through my depression. When there are days I’m feeling low I’ll watch your videos and push myself to get up and move. Thank you for everything truly!
Wow Whitney! I love this sooooo much! You could tell how much work you put in this but there’s also this balance about it too, love this Whitney!! Thankyou for sharing with us ❤️ sending you love and light!! 💖💕❤️
Love the vibe of this video! Seems more real and raw 🤍 love you Whitney, thank you for sharing your life and mental health journey with us!
Love the rawness of this video, you’re so sweet and gentle and such an inspiration to so many ladies (and gents)! Love you Whit🤍 Also Indi and Navy are just the cutest🥺💕
I always turn on a Whitney video when I do my self care!! It feels so good to hang out with you while I'm cleaning or getting ready for the day. Thank you so much for being you! Your vibe is just stunning!
Just started the alive app ❤ two days and I am loving it. Thank you for something so easy to follow and begin for someone restarting their health journey.
Thank you for sharing your mental health check in. You’ve helped me get through my anxiety. I used to be so ashamed of it and I used to get mad at myself for my anxiety. So I appreciate you sharing and you make me feel not ashamed of it because a lot of people have it. I appreciate the vulnerability that you share with us. It made me very emotional because I know I’m not alone. 🥺🥺🥺
I appreciate you SO much for talking about the importance of rest days & mental health. I swear I feel like we go through the same stuff at the same time because I’ve also been struggling mentally and lowered my training days to 4 days a week to give myself time to take care of my mental health and have been feeling slightly guilty about it, so thank you for the reminder that rest is okay AND necessary!! ily girl 💕
I loved this video so much for many reasons. And it looks like you’re doing so good Whit, I know it can be an every day battle but you are so strong!
It’s so inspiring to hear you talk about your mental health. ❤️ so refreshing to hear tips that are helpful to your physical health and mental health.
I am so happy that you are back on UA-cam!
I LOVE the flow of this video. It feels so peaceful, calm, and comforting. 💕
This is why I keep coming back to your content Whitney. I have been on this journey so many times because I tried to achieve perfection, and then I would slip up and get so down on myself, and just give up. My therapist once told me the same thing you said, if you slip, its how you get back up, not continuing to slip. This past week I've been struggling with some ear infection and I was beating myself up because I wasn't giving it my all in workouts, and I wasn't sticking to what I should be eating, but then I watched this video again, and became more inspired than ever and that we don't need to be perfect. A little is better than nothing at all.
I love this video. Especially the little moments of encouragement in between! That is a great touch. I would love to see more of these videos!
I’m so grateful for you and this app and im also doing the Alive program! I freaking love it and it’s the highlight of my day! Thank you for your hard work!
This video is so beautiful I love the editing. Thank you for your honesty I am so proud of you for looking after yourself. Sending you so much love xx
WHITNEY absolutely loved this! You are working so hard and love how even though its a paid subscription app you still share these workouts. Like that app is your pride and joy and its so amazing we are graced with this amazing content. Love you sm! Also i have the gymshark x whitney v3 shorts and i live in them! Legit the only thing i wear in the gym
Absolutely loving the alternative exercise options that you put on the app. When the gym is busy I’m always using those!
I loved this Whit, this video was so perfect! The balance between mental & physical health afff I love it! You are awesome girl ❤
Love this unique look into your week of healthy habits Whitney! You continue to be an inspiration!! 💗
Whit, I was so lost with my workouts until I found the Alive app 2 years ago!!! I haven’t looked back since. Thank you for being SUCH an advocate for mental health and wellness. I’m proud of you & all of us💕❄️☁️
How long are workouts on average?
I'm so impressed at how you can go to the gym so often. I've mostly been a track athlete in my sport career and I've always seen the gym as an unwanted add-on to be honest. Seeing you hit the gym three (!) times a week is so inspiring to me.
Love you, Whit 💗💗💗 Thank youuuu. I wish you, Stef and the pups happiness and light always always
This video was so kind and encouraging can’t wait to try some of these out at the gym this week ❤️
Absolutely loved this new style of video 🤎 you could really tell how much thought and effort you put into creating it ☁️😊 always looking forward to your Videos, they keep lighting up my days ✨ Your Channel is such a beautiful, authentic and positive place on the internet
loved this!!
Probably my favourite video from you. This was so helpful and comforting for some reason! Appreciate you as always x
Whitney. Yeeessssss to the 3 rest days!! Why didn’t I think of this? Honestly I was doing 6 days and this past month my body was burnt out. Still working on the not feeling guilty when I don’t workout. I’m loving how you incorporated those rest days into self care days. This is something I can learn to stick to. ❤️❤️
I am just gonna say it ... YOU ARE MY INSPIRATION!!!!! I look up to you so much. I don't personally know you but I am so proud of you . I am a mother of 2 and a wife and I've been fighting with my mental health since I had my 2nd who is now 3 yrs. I found you around that time and you have had such an impact on how I see myself and that I matter. I can't say it enough but THANK YOU 🙏
I love this video! The edit, the music, the puppers, all of it. It’s so good to see you happy and enjoying your workouts again ❤️
I LOVED this video Whit🤍 it was like you hung out with us for the week and it was just so nice and calming. Idk why it made me emotional in parts where you wouldn’t think you’d get emotional lolll🥲 just so happy for you and inspired by you so thank you🤍
I’m in the same season of life 🙌🏻 I used to train 6 days a week. But my mental health comes first now. I have bipolar and ptsd and it’s just so important that I stay mentally well. Thank you for reinforcing this with your audience it’s really important.
I really needed this today. I'm hard at work with a startup sports performance company. My partner and I have been pulling 12-14 hour work days the past month. It's been hard, but rewarding. Discovering early on that we need to balance work and personal life, especially for family and health. I haven't worked out in weeks and I have not been kind to myself because of it. The 4 day split is ideal for me and I'm glad I'm not alone in being hypercritical of myself sometimes. Time to get back to being the best version of me but also time to have grace for myself. Thank you Whit 💕💕💕
This video is so calming. I love the zen approach of weight lifting, this is so well done Whit ❤️
Thank you so much for this video 😊I started going back to the gym early this year, decided to take advantage of the fresh start as you said! Needed the gym again for my mental wellbeing 💕
This came at the perfect time! Been looking for a change in my workout routine :)
Just got home from the gym but after this video I want to go back 💪 feeling so positive and pumped😁💪
You're the best Whit!!💙💙💙 much love, keep being the brilliant star that you are girl🤩
love love this. You are seriously amazing Whitney. Would love to also see some more food prep, eat in a day vlogs. My favourite
Thank you so much for being so open about your mental illness. I'm a new youtuber and I deal with anxiety and depression as well (+ adhd) and I really look up to you in how you blend inspiration with realness. Appreciate you so much
Whit this was great!!!!! Thank u for showing each move it's inspiring me to add more weight to my routine. Love you!!!! Thank u 4 telling us when it's hard to finish a workout, rest days- it helps me feel human. 💞💞
So proud of you, girl!!! Keep up the good work ON YOU!
Love this video so much! I’m onto week 9 of Alive Strong 2.0! Loved watching you go through the workouts💕
Love Alive! It has changed my life!!!! Thank you for creating it Whitney!
I honestly really appreciate you saying that you went from 6 down to 4 days. I recently started working out a few weeks ago, and I found myself dreading it when I had planned for 7 days a week (even exercises I really enjoyed) and now I’m moving down to 4-6 days a week
I absolutely love the vibe of this video! Can’t wait to do these workouts!
Literally obsessed with you!! You’re perfect! Thanks for this video!! 💗💗
goodness!! WHIT. You seem so happy & your demeanour is so CALM & loving. Im obsessed with you & all that you preach to people. ALSO those 21's......cannot wait to try these. RIP those biceps.
So proud of you Whit! My jaw dropped when you said 4 times since I've been following you since the beginning BUT I am so happy you have found an amazing schedule for you and you still look so amazing! All my love
I have been a fan of yours for quite some time. And, this video came at the right time for me. I have been in such a rut with my fitness. I would stress out and feel guilty when I missed a workout. I even gained some inches just because of the stress I was putting myself under. But like you said it's ok and it's important to have rest days as a balance. Thank you so much for being an inspiration to us all 🙏🏼. I wish you all the best in your life.
Seeing this in my feed made my day. I missed you so much.
You deserve a hug. ❤️ You're definitely my favorite fitness influencer.
Finally had a chance to watch the video! Thank you for posting
What a pleasure to see you !! Have Nice Day ❤️✌️PS Thank you for the Alive app its so perfect ❤️❤️❤️
Love you Whitney! You have such a positive impact on people, myself included! I’d love to see a video of your gym equipment (brands and sites you purchased from).
Thank you for this vid - you’ve been the real one since day one and appreciate you sm ❤️💖 so inspiring and motivational!! 💕
Perfect timing! Been going old school and finding some of your youtube workouts to get me by while they get the bug figured out on the alive app! Love all that you do.
Girl your hair looks so good!!! I LOVE these curls on you and the volume!
Thank you so much! You bring so much happiness back into my workouts for me. Also your skin is gloooowwwing!
Another Whit video!!! I'm so happy you're doing better and you're finding a good balance between your mental and physical health. I used to struggle with guilt on rest days, until I learned solely through experience that the most progress happens when you give your body time to rest. Love you, Whit💙
My Fiancé and I just started your Alive Strong 2.0 program on Monday and oh my goodness! My whole body has been sore all week and the fiancé is still getting the challenge even from a male perspective. Looking forward to the weeks ahead. Thank you for creating a great app!
I am so ready to try Alive! Signing up tomorrow. Thank you so much for doing a trial!
you truly inspire me in every way 💗
I AM SO HAPPY TO SAY THAT I FINALLY PURCHASED YOUR APP…ALIVE…AND I ABSOLUTLY LOVE IT GIRL….YOU DID AMAZING, AND I LOVE THAT ITS YOU SHOWING US THE MOVES. YOU ARE FOREVER INSPIRING GIRL…ILYSM. ✌🏼❤️🤣
This just reminded me that I want a 4th Gymshark x whit drop plsssssssss! Love every piece I bought from last collection. Girl you are perfection! Also, I was debating whether to go workout today and your video is exactly what I need rn!