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Sasha Velora

@sashavelora

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Structured Strength Training
Progress without burnout 💫
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New full-body workout 🫶 Format: * 2-3 rounds total * Move slow and controlled * Rest 20-30 sec between exercises * Rest 1-2 min between rounds Weight: * I use 4 kg dumbbells (about 9 Ibs each) * If it feels easy, you can increase the weight or add ankle weights * If it feels too challenging, perform the exercises with bodyweight only #lightweights #strengthwithweights #fullbodyworkout #homeworkout #slowstrength by @sashavelora
Today we have a full-body workout with a focus on shoulders 💖 Format: * 2-3 rounds total * Move slow and controlled * Rest 20-30 sec between exercises * Rest 1-2 min between rounds Weight: * I use 4 kg dumbbells (about 9 Ibs each) * If it feels easy, you can increase the weight or add ankle weights * If it feels too challenging, perform the exercises with bodyweight only #lightweights #strengthwithweights #fullbodyworkout #homeworkout #slowstrength by @sashavelora
New full-body workout 😎 Format: * 2-3 rounds total * Move slow and controlled * Rest 20-30 sec between exercises * Rest 1-2 min between rounds Weight: * I use 4 kg dumbbells (about 9 Ibs each) * If it feels easy, you can increase the weight or add ankle weights * If it feels too challenging, perform the exercises with bodyweight only #lightweights #strengthwithweights #fullbodyworkout #homeworkout #slowstrength by @sashavelora
It’s been a while since I posted a real-time workout. When you’re short on time and energy, even 3 minutes of gentle movement is better than nothing 🫶 Format: * Just 3 exercises * 2–3 rounds in total * 20 seconds work * 10 seconds rest Weight: * I use 4 kg dumbbells (about 9 lbs each) * If it feels easy, you can increase the weight or add ankle weights * If it feels too challenging, perform the exercises with bodyweight only #lightweights #strengthwithweights #fullbodyworkout #homeworkout #slowstrength by @sashavelora
A full body workout with no lunges or squats. Today I’m using ankle weights to make my legs work harder. Move slowly, take your time, and focus on feeling your muscles work. Enjoy your workout! 🦋🫶 Format: * 2-3 rounds total * Move slow and controlled * Rest 20-30 sec between exercises * Rest 1-2 min between rounds Weight: * I use 2 kg dumbbells * If it feels easy, you can increase the weight or add ankle weights * If it feels too challenging, perform the exercises with bodyweight only #lightweights #strengthwithweights #fullbodyworkout #homeworkout #slowstrength by @sashavelora
Full-body workout with a focus on glutes 🌷💕 Format: * 2-3 rounds total * Move slow and controlled * Rest 20-30 sec between exercises * Rest 1-2 min between rounds Weight: * I use 4 kg dumbbells (about 9 Ibs each) * If it feels easy, you can increase the weight or add ankle weights * If it feels too challenging, perform the exercises with bodyweight only #lightweights #strengthwithweights #fullbodyworkout #homeworkout #slowstrength by @sashavelora
Today’s full-body workout focuses on the shoulders 💖 Format: * 2-3 rounds total * Move slow and controlled * Rest 20-30 sec between exercises * Rest 1-2 min between rounds Weight: * I use 4 kg dumbbells (about 9 Ibs each) * If it feels easy, you can increase the weight or add ankle weights * If it feels too challenging, perform the exercises with bodyweight only #lightweights #strengthwithweights #fullbodyworkout #homeworkout #slowstrength by @sashavelora
New workout 🫶 🏋️‍♀️ One of the questions I get asked most often: how many times a week can you do full-body workouts? I don’t believe there’s one number that works for everyone. We’re all different, with different goals and recovery needs. I recommend 2–4 workouts a week and staying active on the other days. It’s important to learn to listen to your body and recognise when you need more rest because you haven’t fully recovered, and when you’re ready to do a little more. You know your body best, so find a rhythm that feels right for you. Enjoy your workout 🦋💖 Format: * 2-3 rounds total * Move slow and controlled * Rest 20-30 sec between exercises * Rest 1-2 min between rounds Weight: * I use 4 kg dumbbells (about 9 Ibs each) * If it feels easy, you can increase the weight or add ankle weights * If it feels too challenging, perform the exercises with bodyweight only #lightweights #strengthwithweights #fullbodyworkout #homeworkout #slowstrength by @sashavelora
In today’s workout, try doing the first 4 exercises on one side first, with two sets of each. Then repeat on the other side before moving on to the remaining exercises. This way, you’ll give each side a good workout. You should really feel the burn 😁🔥 Can’t wait to hear how it goes 🫶 Format: * 2 rounds total * Move slow and controlled * Rest 20-30 sec between exercises * Rest 1-2 min between rounds Weight: * I use 4 kg dumbbells (about 9 Ibs each) * If it feels easy, you can increase the weight or add ankle weights * If it feels too challenging, perform the exercises with bodyweight only #lightweights #strengthwithweights #fullbodyworkout #homeworkout #slowstrength by @sashavelora
Hi friends! New workout 🦋 Today I want to chat with you about how unfair our muscles can be to us 😁 I’ll share my thoughts in my stories a little later 🫶💖 Would you like me to share more thoughts here too? Or keep those chats in stories, like before, and stick to workouts here? Let me know what you prefer Format: * 2-3 rounds total * Move slow and controlled * Rest 20-30 sec between exercises * Rest 1-2 min between rounds Weight: * I use 4 kg dumbbells (about 9 Ibs each) * If it feels easy, you can increase the weight or add ankle weights * If it feels too challenging, perform the exercises with bodyweight only #lightweights #strengthwithweights #fullbodyworkout #homeworkout #slowstrength by @sashavelora
Full-body workout. Take your time and work at your own pace. Choose your weights based on how you feel: you should feel your muscles working, while still having enough energy to complete the entire workout 🦋 Format: * 2-3 rounds total * Move slow and controlled * Rest 20-30 sec between exercises * Rest 1-2 min between rounds Weight: * I use 4 kg dumbbells (about 9 Ibs each) * If it feels easy, you can increase the weight or add ankle weights * If it feels too challenging, perform the exercises with bodyweight only #lightweights #strengthwithweights #fullbodyworkout #homeworkout #slowstrength by @sashavelora
New workout 🌸 Format: * 2-3 rounds total * Move slow and controlled * Rest 20-30 sec between exercises * Rest 1-2 min between rounds Weight: * I use 4 kg dumbbells (about 9 Ibs each) * If it feels easy, you can increase the weight or add ankle weights * If it feels too challenging, perform the exercises with bodyweight only #lightweights #strengthwithweights #fullbodyworkout #homeworkout #slowstrength by @sashavelora

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