In case you missed our last episode of An Extra Dose, you can listen to that here!
A little about this episode:
On this episode of An Extra Dose Podcast, we are sharing our the benefits of aloe vera water and how we make it. We are also talking about “legs up the wall pose” and why we do this every night before bed. They finish off with a new update with a prescription Retinol and share their favorite workout tanks.
We love getting in an at-home workout. It can be so convenient, and even if you’re at home, you can still get a good burn and sweat in. We love using Booty Bands equipment because they have a variety of weights and sizes, and come in the cutest colors!
Their barbell is so great for squats, lunges, deadlifts, curls, and more. It comes with a set of 3, 5, and 10 lb weights to attach to each side so you can use it for different exercises.
These dumbbells are SO cute, and we love that these are adjustable as well, so you can use them for a range of exercises.
The resistance bands are amazing and so easy to bring along with you if you are not working out at home. They come in level 1-4, so you can adjust based on what you’re using them for.
FULL BODY WORKOUT
we recommend doing 4-5 sets of 15 reps for each exercise
We have had some requests to share an updated workout routine. You all know we have been into staying active and working out for a long time. Our workout routine has shifted and varied in the last couple years from a lot of cardio and weight training to walks and pilates and lower impact workouts, and now into a mix of both at-home workouts and gym workouts.
We think it is good to have a balance of workouts that are higher intensity, and some that are lower intensity. We do a mix of all types of workouts, and some days yoga or a longer walk outside.
Before we get into workout specifics, we wanted to share about this AMAZING line, Freely, available at Academy. Funny story, we were at Academy a month ago, and our mom picked out this super soft long-sleeve twisted top (see further in post), and had to have it. We ended up loving the brand, too, and are so excited to share their cute pieces with you!
We love that Freely’s line is versatile, so you can wear it to yoga or a workout, and then straight to errands or lunch with friends. Also, their pieces don’t even have to be worn for a workout, they can be for errands, which we love!
Their pieces are all SUPER soft- literally like butter and will have you rubbing and petting yourself while wearing it all day, haha.
We paired it with these super comfy slip on sneakers (have laces, but no tying required!). They also come in a pink color, and are so lightweight! We have size 7 for reference, and they fit true-to-size.
We are wearing the bra with the same leggings we shared above, but it in black in size s. We love how comfy these are, and black goes with everything!
How pretty are the straps in the back?!
On top, we threw over this lightweight tie-dye pullover. We love that this could be worn with jeans or shorts, too! It is so soft and comfy. We have size s on.
Our workout schedules differ a little bit in that Alexis has the gym membership, and Samantha comes once in a while and works out mostly at home. We both love working out at home because it saves time, money, and is just convenient. At home we will ride our Peloton bike, do weight/strength workouts, yoga flows, pilates, and jump on our rebounder.
Gym workout
If we go to the gym, we will usually do cardio on the stairmaster, elliptical, or walk on the treadmill. We usually do 30-35 minutes of cardio, sometimes more, sometimes less. This usually depends if we get caught up on our phones answering a message or email. After that, we will lift weights and separate it by muscle group like legs, biceps and triceps, shoulders, or back.
We usually try to go one one walk a day (shoot for 2 miles).
Rest day
We love staying active, so we usually workout 6 days a week, and have one day where we walk or do a slower-flow yoga.
In partnership with Freely and Academy Sports + Outdoors.
We have been getting so many requests to share some updated workouts with you all, so today, we are sharing an at-home full body workout! All you need is a set of dumbbells, and a workout/yoga mat, and yourself!
We love at-home workouts because you can get them in anytime, and you can get someone to join in with you, like your roommate or partner, or even your pet! We love full body workouts because you can target all parts of your body, and feel that burn. Best part is, you don’t have to spend a ton of time working out, either. Just a quick 15-20 minute workout is all you need!
PS- scroll to the end of the post to shop some cute activewear to get your sweat on!
Lunge with Curl
For this exercise, stand tall with your feet hip-distance apart. Next, take a large step forward and bend both knees at a 90-degree angle at the bottom of the lunge.
Bring arms up into a curl, and then bring legs back to starting position, and lower arms. Repeat with the other leg.
This exercise targets your full body (arms and legs), and also helps improve balance!
We recommend doing 4 sets of 12 reps per leg.
Squats
This is the best exercise you can do! It targets so many leg muscles, and you can do these so many ways. You can use weights, no weights, add a resistance band, add a jump, etc.
For this one, stand with feet hip-distance apart, and hold dumbbells at your sides. Gently lower your body down into a seated position, sticking your butt out. Hold for one second, and slowly return to the starting position.
We recommend doing 4 sets of 15 reps.
Shoulder Press
If you want sculpted shoulders, make sure you’re adding these into your workout routine!
To perform these, stand with dumbbell in each hand, and gently bend each elbow at 90 degrees with palms facing forward. To finish, straighten arms and press dumbbells to starting position.
We recommend doing 4 sets of 15-20 reps.
Side Lunges
Here’s another lower body exercise! This one is like a regular lunge, but turned to the side, so it works different parts of your glutes and legs.
To do this one, start with feet shoulder-width apart and take a wide step to the left. Bend the left knee as you push your hips back, keeping the right leg straight.
Push off the left leg to return to starting position. Perform the same on the right side.
We recommend doing 4 sets of 12-15 repsper leg.
*You can do these weighted or unweighted.
You could add in some cardio with this workout like a walk, a run, or a bike ride, if you wanted!
Now, about this look all from Academy:these glitter tights are SO fun and surprisingly comfortable. We have size xs on for reference.
Academy has tons of cute activewear from all of our favorite brands, and lots of equipment to stock up on for some workouts. They also offer 2-hour in-store pickup, so you can pick up your favorites soon after you order!
We haven’t been back with a Wellness Wednesday post for quite some time! We had been wanting to share an updated workout routine/schedule with you all, and for some reason, we thought we had already shared one previously!
In case you missed our last Wellness Wednesday post, you can check that one out here!
If you all read some of our previous posts on low intensity workouts, or listened to our podcast, An Extra Dose, you know that we have been doing lower intensity workouts for about 9-10 months. Nothing against higher intensity workouts, but for us, this is what we were craving, and what we feel the best doing at this time.
In the past, we would go to the gym almost every day, and some form of cardio, like the stairmaster or bike, and then lift weights. We still think those are great workouts, but we just were very fatigued, and wanted to give our bodies a break!
We had both tried pilates in the past, but hadn’t really done it consistently. In January, we both started doing pilates at Session Pilates in Dallas and have been going pretty much every week, twice a week. We LOVE it, and actually look forward to the workouts. All of the instructors are great, and if you don’t think you can get sore or tired from pilates, you are WRONG!
We have gotten so sore sometimes, to the point that where it is days long, in the best way! Pilates really does transform your body, and strengthens your core, lengthens your body, and creates that lean, toned look that we love!
PS- if you want to take a free intro class at Session Pilates, mention “adoubledose”!
In addition to Pilates, we jump on our rebounder almost every day for at least 20-25 minutes. Read up on the benefits of rebounding in this post andthis post. We also like to do a p.volve workout at home, which is very similar to pilates! Check out more on p.vovle in this post!
Our current workouts schedule is something like this:
MONDAY: walk outside or rebound for 20-25 minutes + an at-home pilates or p.volve workout
TUESDAY: walk outside or rebound for 20-25 minutes + an at-home pilates or p.volve workout
WEDNESDAY: walk outside or rebound for 20-25 minutes + possible an at-home pilates or p.volve workout (or just walk, no extra workout)
THURSDAY: walk outside or rebound for 20-25 minutes + an at-home pilates or p.volve workout
FRIDAY: walk outside or rebound for 20-25 minutes + possible an at-home pilates or p.volve workout (or just walk, no extra workout)
SATURDAY: rebound for 30 minutes or short run outside + some at-home resistance band exercises
SUNDAY: rest day
PS- this black lace cami is A STAPLE and so comfy! Great to layer underneath sweaters in the fall. We have size s for reference. These black jeans are so stretchy and fit so well. We have size 25 short in them!
In case you missed our last episode of An Extra Dose, you can listen to that here!
A little about this episode:
On this episode of An Extra Dose Podcast, Samantha and Alexis are talking about how to deal with a friendship breakup and their tips on how to get through them. They also share ways they meet new friends. The Belbel sisters talk about their current workout routine, and why they switched to lower intensity workouts. Their favorites include books they have read recently.
This episode is brought you by Babe Lash We love their Essential Serum and Enhancing Conditioner. Use code DOUBLEDOSE for 20% off!
