Hannah Lynn Fitness

In March, I was focusing on progressive overload for the lower body, but now I have a whole new workout split. It is similar in goal (hypertrophy and progressive overload), but is much more focused and more specific. I wanted to amp things up so that I would actually have a plan to stick to, and hopefully see better results and more progress! Since I am still training for my marathon, I have one long run day on the weekends, and four heavy hypertrophy days. The other day is a core strength/ calisthenics workout. This is mostly based off functional training , which I've have been learning more about! On the four days of hypertrophy training, each exercise is performed for 8-12 reps, 3-5 sets each. Let's get into the workout! Monday: Upper Body Bench Press Bent Over Row Front Press Upright Row Reverse Flies Tuesday: Lower Body Back Squat  Stiff-legged Deadlifts Bulgarian Split Squats Hamstring Curls Calf Raises Wednesday: Core/ Calisthenics  Exa...

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 Monday! Today's post is just a quickie- a 10 minute full body workout, NO equipment needed!! I have been sick this past weekend with the flu, and haven't been able to workout at all. I am not recovered yet at all, but I wanted to do a light, low-intensity workout! Like I said in my last workout post , I like to do full body workouts after having a couple days off. I usually structure my workouts with around 3 sets for each exercise, but this time I changed it up- you go through one set of all the exercises, and then repeat! One "round" took me about five minutes, so I completed it twice for a simple 10 minute workout! You could use this like I did on a sick day, go through one round in the morning to get your blood flowing, or even complete three or four rounds to make it a longer workout while on vacation :) I took no breaks in between the exercises, just keep on going! Okay, here's the workout: 25 Air Squats 25 Squat Pulses 20 Lateral Squat Walks ...

Hello again! A very popular question is "how do you build muscle?" Almost anyone who starts getting into fitness wants to know this! Whether you are trying to lose weight, get stronger, or change your body composition, building muscle is one of the most important elements (besides nutrition of course!). Let's get right into this! There are three main steps in gaining strength and building bigger muscles: Breakdown Recovery Overcompensation  The first step is muscle breakdown- this happens when you do resistance training such as weightlifting. Your body tries it's hardest to be as efficient as possible, and does not like to expend extra energy. So in order to get stronger, you need to push your body outside of it's comfort zone so it will adapt to a new amount weight it needs to lift. So when you exercise, you are not actually growing your muscles, you are causing micro tears in the tissues. This sounds like a bad thing, but it's not! Overtraining I...