Hannah Lynn Fitness

Make sure you are eating enough protein if you are trying to build muscle! Happy Sunday! I thought I would take the time to share with you an at home, no equipment, leg workout! If you are serious about adding size to your legs, the most efficient way is to be lifting challenging weights. Now, as a beginner that only has 5 pound weights lying around the house, it's not difficult to create a challenging upper body workout! But your legs are so much stronger and more powerful, 5 pounds won't be quite as challenging. You can certainly get stronger and even increase muscle mass with no equipment, but this will take more time and may not yield as good of results as heavy lifting will (but more on why you CAN build muscle at home in a bit!). All of this goes to say that basically, as someone who wants to get bigger legs, this can be frustrating when you have limited or even no equipment around. So I highly HIGHLY recommend either joining a gym, or starting one in your own ho...

Happy Easter everyone! I hope you all have something fun planned with your families :) Today has been so relaxing, and it's my rest day because yesterday, I ran 21 miles!! That's the farthest I have ran so far, and boy are my feet sore. I earned some new blisters from that run, but it was definitely all worth it! Since I can't actually workout today, why not talk about it! I have been wanting to share with you a new type of workout I have been incorporating into my workout split the past couple months- functional training. This has been becoming more popular, but is usually done wrong, or at least isn't actually helpful. Basically, functional training is a type of workout designed to strengthen your body for everyday things. So sitting down, picking up babies, pushing a lawnmower, and pulling open the refrigerator door translates to: squats, deadlifts, bench press, and bent over rows. There are so many more exercises, but do you see how those are helpful for everyda...

Welcome back to my blog! It is currently beautiful outside; I am loving this sun! Today I thought I would share another lower body workout, however this one is a little different. On my last long run, I tweaked my low back a little bit. I have injured it before, so this was not a surprise, although it hurt differently than normal. I prefer to have my rest day after long runs, however my rest day had to be used the day before, so I did an upper body workout  to give my legs (and my back) time to recover. The day after that, it was time for some lower body exercise, but I changed it a little bit to accommodate my sore back. It was not the time for heavy squats and deadlifts! I want to share with you the workout I did to avoid putting too much stress on my back, as well as some applicable tips for you guys when you are injured. So here's the workout: Time: 35 minutes Equipment: Resistance Bands, Barbell, Bench Exercise ONE: Pause Box Squats (12) TO RB Lateral Squat Walks (30...

       I have found this chart from Pinterest to be helpful! Hey there! Have you ever thought that the only way to get a good workout in was to use all these fancy machines (that sometimes look like a torture device) at the gym? I don't know about you, but that is a pretty discouraging thought! Wouldn't it be great if there was someway to exercise every part of your body without any additional weight or machines? If you answered that with a resounding "YES!" then I have great news for you! You can get in a quality workout with just your own bodyweight! Yes it is true!! Keep reading to find out how ;) Whether you are a beginner and the weights are intimidating, you are short on time, or don't have access to a gym, these exercises are for you! There are a million and two different bodyweight exercises, but i want to share with you some of my personal favorites; the ones I have found the most effective. This isn't a specific workout, but just different ex...

Hello everyone, and Happy March! I have been so busy catching up on homework and reports and whatnot, but I am back! I have posted about my personal workout splits and nutrition before, so I thought a little update would be nice! At the end, I will also post a killer leg workout I did yesterday ( warning: my friend did this with me, and she is unbelievably sore now!!!!) I had previously posted that I was doing a mini bulk followed by a mini cut. Now that those four weeks have ended, I have a new plan. Since eating well is the hardest part of fitness for me, I just wanted to focus on eating good foods- just eat around my maintenance calories . This means that I eat around the same number of calories I burn everyday. I am not trying to lose or gain weight, just create a healthier relationship with food so I can fuel my body right. It's also worth mentioning that I am gradually increasing my calories every week or so by 50-100 calories; this is my own kind of reverse diet , to in...

Happy Sunday everyone! It's currently raining out, but it is so refreshing! Anyways, today's topic is another Home Workout! This past week I have been crazy busy almost every single day- which was fun but also kind of frustrating from a working out point of view. I tried to get at least a 15 minute workout in each day, and for the most part I did! I was so happy though on Thursday I could get in a 50 minute strength training workout in!!! As you can see by the title, I did a full body workout. I don't usually prefer to do full body workouts, but if there is a week where the last few workouts haven't been good hard workouts, I like to do a full body workout! This is because it ensures that each muscle group is getting worked, the muscle fibers are being torn a little bit (don't worry, this is not bad! This is how you gain muscle!), and get the blood flowing to all of my body. I like to use this as a little "kickstart" to fire up all those muscles that may...

Hello again! I am excited to share with you a full week of my workouts! We've got heavy compound exercises, lighter accessory work, and even some cardio ;) This week is the beginning of my 2-week "mini" cut, so I have included some HIIT on my upper body days! I previously shared my workout split , and this is similar to it but with a few tweaks. This is primarily because of wanting to shape my arms for an upcoming banquet. I will touch on this later, but I am making sure I don't overtrain my upper body; I could actually damage the muscle, causing muscle loss or even an injury. Okay here is my week of workouts, featuring marathon training, lifting heavy, and even some HIIT. I am going to show you my workouts from Sunday to Sunday, so let's go! Sunday: Long Run!! I was gone all of Saturday, so I moved my long run to Sunday! It was so beautiful and sunny out, I even got a tan ;) This is the farthest I have ran in my marathon training (and actually ever!!). My...

Hello!! Welcome to this workout I am so excited to share with you! I am currently sipping on some BCAAs while I type up this workout for you that I just completed! This is a strictly DUMBBELL ONLY Back and Bicep workout (with a little bit of shoulders!)!! Yes you can use other equipment for this workout, but it is totally effective with just one, yes just ONE, pair of dumbbells! I used 15 lbs, but use whatever you have available! I recommend using a moderate weight :) Warm up: Get blood flowing (I love jump squats) and loosen up shoulders (I controllably swing my arms in all directions). Workout! This took me 30 minutes! Hammer Curls (12) to Bent Over Rows {Palms up, to put emphasis on biceps as well} (12) THREE TIMES Bent Over Single Arm Row {Elbows by your side the whole time} (12)                                                THREE TIMES Wide Bicep Cur...

Hello everyone!  Today is Tuesday, January 23rd, and I am getting back into the swing of things coming back from a three day weekend. Last week was finals, so this week is the beginning of 3rd semester! I am half way to becoming a senior!! Anyways, for the workout of the day! I am sharing with you a HIIT Workout- this stands for High Intensity Interval Training. That's a lot of words! Basically, it is an efficient, time-saving way to burn fat (and also strengthen those muscles!).  This is not some scam, hoax, or made up process to burn that stubborn fat, and you can do it right from your home! I'll break this down so you can see for yourself: you lose weight by burning more calories than you consume. There are two ways to do this- eat less or exercise more (essentially). The best and perhaps the fastest way to do this is to decrease your daily caloric intake (how many calories you eat a day) AND incorporate more exercise in your daily or weekly routine. Be careful not...

Hey ya'll! Happy Thursday!:) So today I want to share with you the leg workout I did yesterday! You can do this at a gym or at your house, and it does require equipment. I really want to create an INTENSE no equipment whatsoever workout that you can take with you anywhere- to the living room, the gym, or on vacation! It annoys me so much how people make "no equipment needed" workouts, but then end up using some sort of weight or resistance bands. No. I want to make one that is so effective there is not even a need for any of that! Anyways, for the workout! The equipment I used included: Barbell (dumbbells or any other kind of weight works too, in fact only one exercise uses this so don't be afraid to use no weight at all!) Resistance Band (I used what I call "mini bands," just the small circle bands) Bench (or any kind chair, ottoman, etc.) And that's all! Side note, for the "Resistance Band Pull Throughs" you will need to...