This is Shana.
Shana has been at the gym since 2007, that’s 19 years! Shana is like 40 years old and she looks like she’s 25.
Why?
Because for 19 years she has been eating well and lifting heavy shit!
Shana has never strayed from eating well or lifting heavy shit, once she found Crossfit she stuck with it and obviously has made the right decision.
Shana does every movement perfectly, from Double Under’s to Snatch’s, Shana does everything impeccably. Shana never lifts heavy enough to sacrifice form, she always considers her safety first.
Look at her, she looks incredible and she has birthed two children.
This is not unattainable, YOU JUST NEED TO EAT WELL AND LIFT HEAVY SHIT!
Stop thinking all the gay bullshit that’s out there is going to make a difference, it’s not.
I’ve said it 1,000 times, YOU CAN NEVER EVER OUT TRAIN A BAD DIET!!!
THE MOST IMPORTANT PART OF LOOKING GOOD IS EATNG WELL!!!
YOU HAVE TO EAT WELL, ALL THE TIME.
You should look at your nutrition the same way you look at your training, every time you eat should be looked at as if you’re training.
THE NEXT PART OF LOOKING GOOD IS LIFTING HEAVY SHIT!
EAT WELL AND LIFT HEAVY SHIT!
That’s it, JUST FUCKIN DO IT!!!!
Run 400
20 PVC Pass Throughs
I’s, Y’s and T’s x 10
Banded Int/Ext Rotations x 10
Pull aparts x 10
Face Pulls x 10
Shoulder CARs x 5
Every 2:30 minutes (5) sets
Bench Press @50-60% till failure
5 Chin Ups (weighted if possible)
3 sets (failure should be at these rep ranges)
Dips 6-10
Gorilla Rows 8-10
Front Plate Raise 10-15
DB Side Laterals 10-15
Barbell Curl 8-12
3 Sets
1 minute Plank (weighted if possible)
:30 DNS Star Plank ea. side
:30 Kb Wood chops ea. side
:30 Weighted Kb overhead Sit ups
:30 Reverse plank