Instagram story viewer> @kelly_mack22> Tagged

Kelly Mack

@kelly_mack22

2.4K

followers

2409

following

Manhasset l Scranton FH

POSTS STORIES REELS TAGGED

Comment ABS and I’ll send over a couple more of my favorite core/ab workouts 🔥

2-3 sets. 8-12 reps each. Call it deep core, functional core, core, abs, I don’t really care what you call it but I think you’ll like it!

3

87

A little of this a little of that, plus a lot of hard work 👏🏻 🔥

A little lower body and a little upper body.

And of course a little core, a little mobility, and some plyo’s.

Look good, feel great, perform well. LIVE BETTER.

3

8

One thing I hear over and over again from my clients is that they want simple and effective, especially when it comes to workouts that they are going to be doing on their own.

This db only upper body workout is exactly that. A simple and effective workout that Kelly(and now YOU also) can do on her own while she’s away from the gym traveling.

Overhead Press 4x8-10
Bent Over Row 4x8-10
Curl 3x10-12
Hammer Curl 3x10-12
Kickbacks 3x10-12+
Laterals 3x10-12+

The first 2 exercises we are going pretty heavy and trying to get close to failure. Progressively overloading by trying to add weight. The rest of the workout we are going for more reps over time.

Save this one and try it!

I share this “upper” focused lift because it’s easy for you to save and do on your own, but know that if you’re here with me in the gym or on one of my online programs we are definitely doing full body lifts 🔥🤝

3

2

yeah glo

122

16

Exercises like this find their way into all of my programs. 🔑

Heavy strength training is always the priority but this stuff helps fill in the gaps and make sure we don’t neglect the small stuff.

All the little support muscles need a little direct work to keep you strong and mobile.

Some of these build mobility, some build stability, and some are a bit of a combo.

I like to hit most of these for 1-3 sets of 12-20.

Scroll back for part 1 which highlighted some of my favorite little moves for the lower body. And let me know if I should do a round 3
for your spine/back! 🤝

Which one are you trying? Lmk 👇🏻 🫡

3

6

not a replacement for heavy lifting btw 👇🏻

I love a quick and deadly finisher like this, but you’ll only find them on my programs AFTER a solid full body strength session.

For example, I had @kelly_mack22 hit heavy RDL’s, Bench Press, Bulgarians, Pullups, etc before we hit the leg finisher you see her doing above.

Conveniently I have a program that blends it all together. Mobility, core, Plyo’s, strength, cardio, and finishers. Comment TRAIN and I’ll send you over access to the app free for a week so you can check it out.

3

13

Valid move if you don’t have a heavy db or barbell. Or just don’t feel like dragging the heavy one out 😂

3

12

Part 1 went off, so I had to drop part 2 🔥

Upper Abs, Lower Abs, Obliques, and Deep Core all crushed when you start adding these five in.

Comment ABS and I’ll send you a full core workout utilizing these moves.

Kinda overkill to do all 5 in one workout tbh but I’ll send it anyway bc you guys love this stuff 😂🤝

Let me know if you want a part 3 because I’ve got tons of these ready.

3

155

🚨 🚨

3

4

let’s recap🎬

1k

51

knicks in five typa summer.

#makeinstacasualagain

3

97

This whole flow takes 5 minutes and will have your whole body feeling great. I like to do the dynamic stuff you see on the left during my morning routine and pre workout as part of my warm up and then I tend to use the static stuff you see on the right after my workout or during my night time routine. Like usual, let me know if you try it! 🤝

3

2