STEPHANIE SANZO

Wet Hair Vibes + Legs Day !! I’m fiercely trying to get my hair health back with lots of treatments !! Ladies, any recommendations ?? #gyminspo #fitnessworkout #legdaymotivation

Here’s a few tips to build the QUADS that have helped me over the years… ✅ Prioritise Deep Squats with Good Form and focus on Applying Overload (Aim to Progressively Get Stronger Over Time) ✅ Utilise Knee Sleeves to Support Your Joints & Enhance Your Recovery 👉 Checkout @mbslingshot for these as well as various other lifting gear & use code STEPH10 for a 10% discount !! ✅ Incorporate Constant Tension into your Training where the Quads are Under Load (without a break) throughout the Entire Exercise ✅ Utilise Leg Machines (such as a Leg Press, Hack Squat & Leg Extension machine) and Perform High Volume / Reps on these (aim for sets of 10-20) ✅ Focus on a Mind-Muscle Connection where you can FEEL the Quads Working during your Exercises (rather than just moving weight from point to point) It doesn’t have to be much complex than that !! Here’s an example: 1. Squat 10,8,5,10 2. Leg Press 4x10 3. Leg Extension 4x20 4. Dumbbell Goblet Squat / Lunge Combo 4x10ea SAVE this post and try it for yourself 🔥🙌 #lowerbody #bodybuildingtips #workoutgoals

Do you prefer Dumbbells or Barbells when it comes to pressing ?? 🤔 They both have their advantages… DUMBBELLS ✅ Increases the Range of Motion (which Increases the Muscular Activation in the Chest ✅ Evenly Loads both the Arms (Eliminating Strength & Muscular Deficiencies) ✅ Allows You to Shift the Weights in more of a 45 Degree Angle (Helping Reduce Some of the Pressure off the Shoulders) BARBELLS ✅ Allows You to Apply Overload with Smaller Increments (Making it Easier to Progress) ✅ Requires Less Effort to Load ✅ Enables You to Lift Heavier (Seeings as Stabilisation Isn’t as much of a Limiting Factor) Keep these points in mind the next time you’re choosing between dumbbells and a barbell 👌 #dumbellworkout #barbellworkout #exerciseideas

Here’s a workout to build your SHOULDERS 🔥💪 SAVE this post and try it for yourself 💯🙌 1. Dumbbell Shoulder Press 20,15,12,10 2. Lateral Raise 4x10 3. Front to Side Raise 4x12 4. Around the Worlds 4x15 5. Single Arm Cable Reverse Fly 4x20ea For more workouts like this… Checkout my HOURGLASS Program on my app LIFTit which prioritises the shoulders (enhancing your shoulder-to-hip ratio) 👌 Find the app now on the App Store and Play Store 📲 #shouldersworkout #weightliftingwomen #exercisetips

New beginnings are often disguised as painful endings #gyminspo #fitnessquote #workoutinspiration

These @yondit_official Halter Bras are a girls best friend on Back Day 🙊💪 Here’s a simple but effective High Volume Workout to strengthen and build your BACK 🔥 1. Chin Ups 5x5 2. Lat Pulldowns 5x10 3. Bent Over Rows 5x10 4. Chest Supported Rows 5x10 SAVE this post and try it for yourself 🙌 #backdayworkout #trainingtips #liftingheavy

How low should you squat ?? 🏋️‍♀️ My advice would be to squat as low as possible WITHOUT losing tension in your core / lower back 💡 As you lower into a squat - there will come a point where your hips rock forwards and your pelvis tilts inwards… When this happens - your core disengages (creating pressure on the lower back) and your hip muscles relax (placing extra pressure on your knees) 🚨 This is when problems arise and can be dangerous if you’re not careful !! So when it comes to squat depth… Push yourself to squat low - but don’t push yourself beyond your own capacity 🙏 Keep this in mind the next time you squat !! For more tips like this - checkout my app LIFTit where you’ll find in depth explanations and advice for every exercise 📲 #lowerbody #leggains #workoutreels

Ever find you feel more of your neck / traps during lateral raises instead of your shoulders / deltoids ?? If that’s something you struggle with… Try these 3 movements in this order: 1️⃣ Side Lying Incline Lateral Raise 👉 This angle shortens the range of motion and reduces the pressure on your neck (isolating more of the shoulder) 2️⃣ Sir Charles Raise 👉 These allow you to “cheat” the weight up and focus on the eccentric (reducing the likelihood of contracting your neck when you lift the weights up) 3️⃣ Slow Eccentric Lateral Raise 👉 Performing a slow eccentric will limit the amount of weight you can lift which forces you to slow down and lift with more control (helping improve your technique and activation of the deltoids) SAVE this post and let me know how you go with them 🔥 #gymsession #shouldersworkout #workoutplan

Kick off your week with this workout to target and build your GLUTES 🍑💪 SAVE this post and try it for yourself 🔥 1a. Cable Glute Kickbacks 3x15ea 1b. Cable Hip Abductions 3x15ea 3. Side Lying Leg Press 3x10 4. Hip Abductions 3x12 5. Hip Thrusts 15,12,10 6. Cable Pull Throughs 3x15 Find more workouts like this on my app LIFTit 📲 #workoutreels #legdaymotivation #bodybuildinglife

Here’s a PUSH Workout for the CHEST, SHOULDERS & TRICEPS 💪 Something I always use for my heavy pressing movements - is Elbow Sleeves & Wrist Wraps ✅ These work great to reduce joint pain and also help to improve your stability - allowing you to press heavier & safer 👌 You can get the ones I’m using from @mbslingshot and SAVE 10% using the code STEPH10 at checkout 🔥 (Available for both men & women) Otherwise SAVE this post and try this workout for yourself 🙌 1a. Incline Dumbbell Press 10,8,5 1b. Dumbbell Neutral Grip Floor Press 10,8,5 2. Bench Press 5,4,3 3a. Dumbbell Lateral Raise 3x10 3b. Scott’s Press 3x10 4a. Single Arm Cable Front Raise 3x15ea 4b. Single Arm Cable Pushdown 3x15ea #chestworkouts #tricepworkout #workoutinspo

Here’s 4 things that I find helpful to boost my mood after a chaotic day 🫠😊 1️⃣ Get outdoors - fresh air and natural light can work wonders! 2️⃣ Listen to your favourite song/s - let the beat of the music take over! 3️⃣ Take a few deep breaths - center your mind and calm your body. 4️⃣ Exercise - movement releases tension and stagnation in your body. What’s something that you find helps boost your mood ?? 🤔 #workoutgoals #fitnessinspo #healthandwellbeing

When it comes to supersets… An effective way of structuring them into your training is to incorporate bands and bodyweight exercises ✅ These work really well to increase the intensity of your workouts as you’re able to push them to failure without excessively impacting your recovery 💡 Here’s an example putting this technique into practice as well as some additional exercises to complete a full workout 🔥 1a. Band Assisted Chin Ups 4x10 1b. Banded Kneeling High Row 4xMAX (Use the same band used for the Chin Ups and perform max reps) 2a. T Bar Bent Over Row 4x10 2b. Barbell Inverted Rows 4xMAX (Perform as many reps as possible on the inverted rows) 3. Cable Seated 1 Arm Low Row 4x15ea 4. Cable Rope Pulldowns 4x20 SAVE this post and try it for yourself otherwise download my app LIFTit for more workouts like this 📲 #gymexercises #workoutprogram #fitnessprogress