A FULL WEEK OF WORKOUTS! My Current Workout Routine
Рет қаралды 956,314
Күн бұрынA REAL LIFE week of workouts! My complete current workout routine.
DOWNLOAD my app ALIVE ♡ for my at-home and gym programs!! Try it out FOR FREE to see if it's the right fit for you. Available now on iOS and Android: whitneyysimmons.com/
train with me ♡ whitneyysimmons.com/
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facebook ♡ / whitneysimmonsfitness
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WEEK OF WORKOUTS: ALIVE 2.O program - week 4
Download my app ALIVE and do these workouts with me! Try it out for FREE and see if it's the right fit for you ♡
alive.whitneyysimmons.com/jou...
Join the ALIVE FACEBOOK GROUP here: groups/17033...
MONDAY: WEEK 4 DAY 1
- barbell hip thrusts
- pause barbell hip thrusts
- db bulgarian split squats left and right
- cable pull throughs
- db step ups left and right
- side glute bridge left and right
TUESDAY: WEEK 4 DAY 2
- band assisted chin-up
- conventional deadlift
- bent over underhand barbell row
- seated hammer curl
- seated cable row
- superset: straight arm cable pulldown to bicep cable curl
THURSDAY: WEEK 4 DAY 4
- sumo deadlifts
- barbell hip thrusts
- RDL's
- standing cable hip abduction right and left
- stability ball hamstring curl
- dumbbell calf raises
FRIDAY: WEEK 4 DAY 5
- seated arnold press
- close grip chest press
- leaning lateral raises left and right
- tricep cable pushdown
- superset: high pull to bent over wide and high row
SATURDAY: WEEK 4 DAY 6
- barbell back squat
- b-stance hip thrusts right and left
- cable lat pulldown
- lateral raises
- 3S eccentric leg extensions
- hammer to wide rotating bicep curl
- glute-dominant dumbbell back extensions
- sprinters crunch
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Editing - @ittostudios
This video is NOT sponsored | Gymshark, Alani Nu, Amazon and Reward Style are affiliates links. Tula is a commission code. Thank you for supporting myself, this channel and helping me continue to create content for you ♡
@kieraanderson8905 3 жыл бұрын
Yes I’m on week 4 of Alive 2.0 too and let me say... I’ll never underestimate a program again🥲🥵
@WhitneySimmons 3 жыл бұрын
😂😂😂👏🏼🤍 I GOT YOU!!!!! This makes me so happy 😭
@Marisa-lv1df 3 жыл бұрын
@@WhitneySimmons what gloves do you use?! I’m in need of a pair!
@chimanoperez6910 3 жыл бұрын
Hola 🙂
@chimanoperez6910 3 жыл бұрын
Hola🙂👍💪🦿
@melaniem.9433 2 жыл бұрын
@@WhitneySimmons Hi,we do this for 4 weeks or only 1 and change workout excercises?
@alyssalauren24 3 жыл бұрын
"I used to think that if i missed a workout the world was gonna end" girl me too
@noshii2000 3 жыл бұрын
STILL ME 😭😭😭
@kecrn4132 3 жыл бұрын
@@noshii2000 - me too.... I feel like I can only take a rest day if I am unwell
@noshii2000 3 жыл бұрын
@@kecrn4132 OMG LITERALLY
@melvanchy 3 жыл бұрын
*Me rn*
@emmarobertson6909 2 жыл бұрын
T
@iiselap 3 жыл бұрын
MONDAY| 2:17 TUESDAY| 6:28 THURSDAY| 9:20 FRIDAY| 12:43 SATURDAY| 15:31
@karabradbury6731 2 жыл бұрын
Thanks!!
@catherineanodeau4346 2 жыл бұрын
Thank u
@bilal3128 2 жыл бұрын
Wednesday?
@melissasalazar9593 Жыл бұрын
Rest day?
@alexamoreno8043 3 жыл бұрын
“Find what you love in order to stick to it” . Literally the best advice. Love you Whit!!
@WhitneySimmons 3 жыл бұрын
😭😭💙
@Itsyolandanicole 3 жыл бұрын
Just got myself a gym membership! I currently weigh 213 and I’m only 26 😭😭 but I’m gonna work on myself and my physical health! My parents have gone through their own share of health problems including heart attacks and diabetes, and I take medicine for high blood pressure. I want to cut it all and break these generational curses! Health is wealth and I’m finally starting to see this. You inspire me so much!
@WhitneySimmons 3 жыл бұрын
I can’t express how happy and how proud I am of you 😭😭🙏🏼🤍 LIKE I HAVE GOOSEBUMPS!!!!!
@Itsyolandanicole 3 жыл бұрын
@@WhitneySimmons ahhh! Thank you so much! 😢 I just want to live a healthy life. The one I’m living now ain’t it lol. But it will get better! Like you say in all of your videos, it’s a beautiful day to be alive! I want to live it, being healthy!
@EllenOzHealth 3 жыл бұрын
You’ve totally got this, Yolanda! You deserve a long happy life and you have what it takes to make it happen! Rooting for you!!
@Itsyolandanicole 3 жыл бұрын
@@EllenOzHealth aww thank you so much!!
@idontwantyourcoffee 3 жыл бұрын
You can do this!!! And when you do, you are going to be so amazed by yourself. Get it!!
@mackhon1743 3 жыл бұрын
Whitney: I want a dump truck, I’m pretty far from it Also Whitney: has literal dump truck
@WhitneySimmons 3 жыл бұрын
🥲🥲🥲
@joelynoelle6715 3 жыл бұрын
That's exactly what I was thinking lol🤣🤣
@melaniem.9433 3 жыл бұрын
@@WhitneySimmons girl do u take proteins?
@frankfurterr 3 жыл бұрын
No way KZfaq Whitney makes a little return. We miss and love you too girl! Thanks for changing my life ☺️
@WhitneySimmons 3 жыл бұрын
Francis 😭😭😭💙 I LOVE YOU
@jordanlassiter713 3 жыл бұрын
@@angeleyes3441 I’m not sure why you feel the need to bring negativity to Whitney’s channel when that is the OPPOSITE of what she is all about, but i see all your comments and i really wish you find whatever you need to bring you peace.
@frankfurterr 3 жыл бұрын
@@angeleyes3441 ooft man bringing a lot of negativity. And it seems like to every video you can, I hope you find whatever you need to bring you peace.
@rachelchurchill5951 3 жыл бұрын
@@angeleyes3441 whit has never given us less than the absolute best!! We love her no matter what ❤️❤️❤️❤️❤️❤️❤️
@brandiigiibson 3 жыл бұрын
@@angeleyes3441 is she not allowed to have a life? Have you ever sustained a KZfaq Channel?
@treasuremaricia 3 жыл бұрын
If you’re an og Whitney fan you know that one of her insecurities is her skin and as a Whitney with skin problems i admire your confidence to still give great content with a small flare up. You’re amazing
@fernandagamboa6965 3 жыл бұрын
I suffer from eczema and I am so glad to find someone like Whitney who is the greatest role model and is not afraid of showing her true skin!
@sparklingunicornss 3 жыл бұрын
thank you for talking about rest days 😭 i always stress when i miss just one day and then end up getting demotivated and taking a whole week off... and the fact that you're like "take two... even three rest days.. your body needs it" I NEEDED TO HEAR THIS ! THANK YOU. it's about being consistent, not extreme
@isabeldeleon9040 3 жыл бұрын
I just realized that I literally grew up with Whitney since I was 14/15, I’m 19 now and damn, does she make me happy and motivated. Thanks Whitney and you’re doing well!❤️❤️
@arisdelcialatorre525 2 жыл бұрын
I just got your app! Can’t wait to try it! I’ve been following you since 5 years ago, fell off when COVID happened like most, and here I am watching your videos remembering how dedicated you trained me to be and I’m here to get back to it! Thank you for STILL being awesome! Good to see how much you’ve grown since then. Love your tips with wit! ❤️
@aubreymiles5073 3 жыл бұрын
I love to hear that you take gym courtesy into consideration when laying out your program! So many other programs have you hopping machine to machine and you just can’t do that in a busy weight room!
@LiveLikeLex 3 жыл бұрын
To anyone who's reading this: You are strong. You are beautiful. You are powerful. Remind yourself that working out is not a punishment for what you ate, but a celebration of what your body can do! I hope you have a fantastic day :))
@den9778 3 жыл бұрын
this really helped. never forget your worth 💕
@makaylacallender1725 3 жыл бұрын
Literally the title of this video had me so excited. Watching Whitney’s old workout split videos used to be my workouts and gave me the courage to start building my own workouts and splits😭💛😭💛
@dianatorres9289 3 жыл бұрын
I’ve miss you so much over here 🤧 so glad you finally uploaded a new video! And as always, thank you for the good advice ♥️ 2020 was rough for me, and I went through the recovery of an eating disorder. Your content and Monday and Wednesday motivation stories literally kept me going. ILY more than I can even explain.
@redladycoco 3 жыл бұрын
Thank you for showing your skin as it is. I have been having a different condition to your psoriasis but on bad days, it’s too itchy to work out. I suppose you struggle too, but seeing you confident, hitting your workouts and showing your skin, your real life, that really helps. Thank you so much
@lauradavis5233 3 жыл бұрын
I finished Alive 1.0 and I absolutely LOVED it, it seriously refreshed my love for working out again. I just started Alive beginner yesterday and it was so good I’m excited 💪🏻
@Hinohinohi 3 жыл бұрын
I used to work out every single day then I moved to a new city 2 years ago and I’ve never been able to get back into my gym routine. I just got a membership today at a new gym and I’m ready to get back on track with my health and fitness. I would always binge watch you 2 years ago and since I’m getting back into fitness again I’m ready to rewatch all of your videos, thanks for being so inspirational😭❤️
@erindodson9445 3 жыл бұрын
Thank you so much for sharing this! I've been struggling to organize/structure my workouts throughout the week so it was super beneficial to see how you went about muscle groups day by day. I am loving your app too!
@fitchick09 3 жыл бұрын
In love with this video! I can’t imagine how much work was involved but I hope you can do more of these from time to time!! Definitely going to try this split and workout next week💕
@dianabfit2894 3 жыл бұрын
Lady’s and gentlemen She’s back. I missed you. My fitness journey isn’t going as it should but this is the motivation that I needed. Thanks for everything. Xx You make my days way better
@KenzieRaee27 3 жыл бұрын
This literally makes me so happy to see someone FINALLY teaching and “choreographing” a HEAVY strength training workout! I feel like you can’t find this anywhere else for the price that this app is! SO WORTH IT!
@torjlittle 3 жыл бұрын
This video came at the perfect time, I kept beating myself up today for taking a rest day but I knew my body needed one! ILY
@brittni5187 3 жыл бұрын
Girl I check every week to see if you’ve uploaded, even though I have all notifications on, and let me tell you I was so pumped to see you posted a new video!
@marajaidhauser3080 3 жыл бұрын
Love this week of workouts! 🥰Really motivates me to hit the gym when they open again (where I live they are closed rn). Classic bodybuilding exercises mixed with fun variations! Love it!
@hannahsimon8292 3 жыл бұрын
Yayyyy I literally check every day to see if you’ve posted! A month has never felt so long 😭❤️
@crystelst-pierre3444 3 жыл бұрын
Oh yessssss Soo happy to see you You are so motivating. Love your channel your instagram . Im in a weight loss process and needed this Love you energy, positivity. Keep going girl!!!! Love you
@jamieavernaa 3 жыл бұрын
Okayyy look at this queen GO!! Love you so so much Whit!! You literally changed my life in so many ways for the better!! ❤️
@marishoward13 3 жыл бұрын
Just got alive and oh my goodness!! My booty has reached a new level of being sore! Loved watching the workout nightlight whit! Gives me major inspiration to keep moving and grooving 🙌🏻🧡
@natasha7773 3 жыл бұрын
Whitnizzle you’ve done it again sister. Love you to bits and pieces little peanut. Thanks for your authenticity, the love & joy you radiate, your effort in every video , your contagious smile, your humor, you ARE sunshine!!
@WhitneySimmons 3 жыл бұрын
I love you so much this is making me teary eyed 😭😭😭🤍
@brookepevey5444 3 жыл бұрын
SO happy to see you back!! 😍 We've missed your KZfaq videos so much!
@jesses_curls 3 жыл бұрын
I’m honestly so happy to see you again Whitney! Your videos are so joyful and entertaining and my mood is always better after I watch it🥺I always like before I’ve even watched it haha ❤️
@kelseygunter6108 3 жыл бұрын
i just love Whit’s energy and vibe 🤍
@emmastopher8045 3 жыл бұрын
Thank you for touching on how important rest days are! I always feel really guilty on my rest days and I feel like the importance of them isn’t talked about enough among other fitness gurus
@Hannah_Mansberger 3 жыл бұрын
Whitney! You are so professional, so thorough and your work is absolutely beautiful. Not to mention how incredible you look. You are always gorgeous but I can really see the work you’re putting in, it shows sister! Just love you Whit!♥️
@trishjohnson4069 3 жыл бұрын
I was so excited to see the notification of your new video! Clicked on it right away! Missed your motivation and upbeat attitude. Needed this today ❤
@cupcakesock5985 3 жыл бұрын
I went a couple years doing a program with one rest day a week and my body started to feel it. Now that I’ve switched to taking the weekends off, my body feels so much better! Thanks for validating that decision and for being so motivational and real! You are such a beautiful human inside and out! 💙
@jesusiskingofmyheart 3 жыл бұрын
I don't have IG anymore so I got very excited when I saw you uploaded a new YT video 🥺😭❤️ THANK YOU QUEEN
@rello0928 3 жыл бұрын
I think I really enjoy her so much because she is just so genuine!
@gabbykolakowski 3 жыл бұрын
I just got your app and I’m so excited to get back into the gym! You’ve always been the one to make me feel confident working out :)
@madim9144 3 жыл бұрын
The queen has UPLOADED YESSS!!!
@jessicawalsh6091 3 жыл бұрын
omg the way i’ve been WAITING for a new whitney video!! happy that you’re back, we missed you :)
@WhitneySimmons 3 жыл бұрын
Love you 😭😭❤️
@angelica1794 3 жыл бұрын
Im so excited!!! Just started my health journey! never too late to start!
@girlygymnastgirl 3 жыл бұрын
Whitney made this new fitness journey I’m on FUN. ty for all that u do!!
@nikitagabrielle9733 3 жыл бұрын
Omg you have no idea how much I needed a video from you right now.🥺 It’s been a terribly hard day. Thank you so much. I love you Whit🤍 It doesn’t feel like a beautiful day to be alive right now, but I know it is and will be
@WhitneySimmons 3 жыл бұрын
I love you so much 😭😭😭🤍
@marissabitton4203 3 жыл бұрын
Your videos elicit the same feeling as when I put on a coat and find 20 dollars in the pocket. Doesn’t matter what kind of day I’m having, it instantly becomes a good day :’)
@silentlyapparent9288 3 жыл бұрын
Poetry
@kathleenwildman4652 Жыл бұрын
Ugh same ^
@MomoCocoa 3 жыл бұрын
I’ve been doing your program for a few weeks now and GIRL, I AM IN LOVE! 😍 My husband loves it too. Lol ☺️ Ty for existing. 🥺❤️
@cherry-ob7xs 3 жыл бұрын
My mental hasn’t been good lately and honestly hearing you say ‘it’s a beautiful day to be alive’ feels so great 😊 thank you💕💕
@lorenachavez3049 3 жыл бұрын
You helped me discover my love for lifting 2 years ago and I’m so happy to see this video 😭💖
@WhitneySimmons 3 жыл бұрын
I LOVE YOU 😭😭❤️
@chelsearobinson 3 жыл бұрын
I was always so embarrassed to post any type of fitness content, but for some reason your videos encourage me. You’re the best 😭🙌🏾
@WhitneySimmons 3 жыл бұрын
YOU CAN DOO IT ❤️
@BriLaughs 3 жыл бұрын
You are such a light!
@carlyhampton 3 жыл бұрын
Yayyy Whit! So glad to see you back on KZfaq ❤😁I have missed you and absolutely stoked you blessed us with a full week of workouts xx 👌💪
@MamaSwole 3 жыл бұрын
so thankful for Whitney pushing that it's a beautiful day to be alive into my cute head❤
@shannongarrett4894 3 жыл бұрын
Girl, how do you always seem to know when I need to hear something?!? I love working out so much that I struggle not to go every single day. I finally have TRIED to force myself to take one day a week off as a rest day. The struggle is REAL! Thx for the words, I really needed to hear them out loud! It helps more then you know!!
@WhitneySimmons 3 жыл бұрын
So proud of you 😭😭🙏🏼
@alyssadanielle1203 3 жыл бұрын
Hey girl I just want to say you are so inspiring to us girls with skin disorders. Thank you so much for not hiding it. You have given me the confidence to wear my skin proudly and not care what other people might be thinking. I love you 🥰🥰🤍🤍🤍
@indigointuition5 3 жыл бұрын
Yesss girl. Appreciate the rest day message, I am a sloooowwww healer so I definitely am taking those rests! Hope you're doing well! xxxx
@peytonf4416 3 жыл бұрын
Praying that you’re doing well! I can’t wait to watch & would love to see more training videos & what I eat in a week/day!🙏🏻🤍
@WhitneySimmons 3 жыл бұрын
😭😭💙
@alexisc844 3 жыл бұрын
It’s the way I DROPPED EVERYTHING to watch this video 🏃🏿♀️💨 I love Whitney🥰
@WhitneySimmons 3 жыл бұрын
I love you 😭😭😭❤️
@alexisc844 3 жыл бұрын
@@WhitneySimmons OMG SHE REPLIED!!
@sharktalez 3 жыл бұрын
Yasss queen is back 👑
@laceydemarco8517 3 жыл бұрын
Love these kinds of videos!!
@mykynmykyn3412 3 жыл бұрын
Finally you are back!!! I've missed you! I was thinking the other day that you haven't posted in awhile so I was so happy when i seen that you were uploading a video on Instagram :D
@WhitneySimmons 3 жыл бұрын
Missed you 😭😭💙
@emmabaileyr 3 жыл бұрын
I love that you did this!!! Also that you’re using your app!!! I feel like other influencers wouldn’t do this, because they wouldn’t want people to get “free” inside look. I was using the app for 4 weeks doing Alive 1.0. I had to cancel because my funds are low, but I can’t wait to get the app back and I will follow this in the meantime :) ❤️
@madeleinebanuelos9033 3 жыл бұрын
Been waiting all day for this!! ❤️❤️
@pattygarcia6290 3 жыл бұрын
Yay! I’m so glad your back Whit! I’m loving those Gymshark sets! 😍
@Olitoia 3 жыл бұрын
It’s the “last set best set baby” then the little look of amusement and guilt for taking Steve’s line for me 😂❤️
@nikitagabrielle9733 3 жыл бұрын
Your arms are RIPPED girly pop, I seriously love you so much
@WhitneySimmons 3 жыл бұрын
😭😭😭🙏🏼🤍 I LOVE YOU
@Cece1989 3 жыл бұрын
I freaking love you so much whit!!!!😭😍 such a great motivator!!!!
@valeriacarter5547 3 жыл бұрын
Im so glad workouts are back! been following you for years
@annadevasthali2218 3 жыл бұрын
“Trying to get that dump truck” 😂 I love you Whitney!
@ramyaaaa 3 жыл бұрын
HI WHITNEY ITS GOOD TO SEE YOU ON KZfaq AFTER SUCH A LONG TIME!!!! you’re the best🥺❣️
@kayleegooch9429 3 жыл бұрын
I have been using the Alive App since you started it! I have told everyone I know about this app and I love it! Because of this app I don’t feel insecure at the gym and I know exactly what I am doing! Love love love it and will continue to use it!!
@nikkiplantbased 3 жыл бұрын
Whitney, I was in the darkest place of my life and then I stumbled across your Instagram. I had no idea what type of workouts you were doing.. I just knew my gym had dumbbells too. So, I went and followed your videos to the T. I couldn’t believe how much better I felt. Then I found your YT videos and now it’s history. 2 years in and I owe it to you for saving my life. Your gymshark gym bag comes with me every sesh and I never feel alone 💕
@EllenOzHealth 3 жыл бұрын
Whitney truly has a gift to empower people to love life and feel that it’s worth living well. I’m so happy you are in such a better place now!
@BeautyGlamx 3 жыл бұрын
YAAAS QUEEEN 🔥😍
@Imaliltabi 3 жыл бұрын
Omg I’ve missed you , I needed this in my life ! IT’S A BEAUTIFUL DAY TO BE ALIVE!
@duabharde800 3 жыл бұрын
AHHH been waiting for this
@AnnasStyleDictionary 3 жыл бұрын
To anyone reading this, I hope you’re feeling well and having a lovely day! Stay safe and remember to keep smiling in these weird times, sending lots of love from a small KZfaqr❤️ ❤️
@lovelisa87 3 жыл бұрын
I’m here !!! lol clicked soooo fast
@vaneciahidalgo9949 3 жыл бұрын
Welcome back!! Love Whit in her home Gym!! ✨
@varshavarsha8818 3 жыл бұрын
I have been waiting for this kind of video in ages. The queen killed it . Loved it.
@sobeec6803 3 жыл бұрын
Life wasn’t the same without you. I’ve missed you so much. 🥺🥺🥺🥺🤍
@LoisLovesFitness 3 жыл бұрын
“Cute heads” your wee lingo I love it hahahaha xxx
@calliefit6828 3 жыл бұрын
I have missed your videos so much!!! Your my number one motivator and make my day every time I watch one of your videos❤️
@KatiT420 3 жыл бұрын
Whit always seems to hit me with a good fitspo video right when I need it! 🏋🤸🏼 Thank you Whitney! ❤
@samanthaheinz8888 3 жыл бұрын
when you used to lift but then quarantine hit and now you’re a high school cross country runner who still never misses an upload from whitey 👀
@katrinabrothers222 3 жыл бұрын
“You will be rewarded for your rest days.” LOVE THIS SO MUCH
@janicejune 3 жыл бұрын
Yeay! You're back! Looks like a great/tough workout! Thank you!
@giannacastellano431 3 жыл бұрын
This video was great Whit! Your passion and excitement really shows...so proud of you!
@erennasan4582 3 жыл бұрын
You have helped me out so much!! Ive lost 10 lbs in a month just by doing your workouts and eating healthy! Thank you!
@WhitneySimmons 3 жыл бұрын
I AM SO PROUD OF YOU 😭😭
@Imaliltabi 3 жыл бұрын
Get it girl !!! Awesome!
@miamontalvo8645 3 жыл бұрын
why did i laugh when you said "all from the comfort of the floor"
@taylorl4172 3 жыл бұрын
loved this video much🥺🥺🥺
@ayekiki1 3 жыл бұрын
I LOVE YOU WHITNEY!!!!
@MaRyAnN14love 3 жыл бұрын
Due to lockdown, I haven't been to the gym in 4-5 months? I almost forgot about how addictive it was.
@TheEscfan123 3 жыл бұрын
I'm never gonna stop admiring you and your perfect gym 🥵♥️
@SavannahRose1597 3 жыл бұрын
I need a weekly video from you to get through my week Linda 🥺 need me some Monday motivationnnnnn!!!!
@LovelyxeL 3 жыл бұрын
This is EXACTLY the video i needed right now!! LOVE your videos so much
@sportybeth 3 жыл бұрын
I love that you’re hitting the heavy weights on the glute exercises! So many fitness influencers just promote bands and using these BS complex movements that don’t do much at all. This is real strength training 💪🏻💪🏻
@jamiesmith. 3 жыл бұрын
i come here, like it, and watch it later when i have time
@KrystalxElizabeth 3 жыл бұрын
Can't wait to get this app...you help me fall in love with myself and working out. Lifting is my favorite thing in the world
@cassienugenfit 3 жыл бұрын
Absolutely LOVE seeing the warm up part. Watching workout videos on IG and here I feel like a lot of them never show the warm up stage and I’m always like WHAT DO THEY DO 😅 so THANK YOU ❤️
Becca Bristow
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Whitney Simmons
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Whitney Simmons
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