A FULL WEEK OF WORKOUTS! My Current Workout Routine

A REAL LIFE week of workouts!

Free 7 day trial to see if it's a good fit for you 🖤

Gymshark x Whitney Simmons Collection:

AMAZON FAVORITES

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WEEK OF WORKOUTS:

Free 7 day trial to see if it's a good fit for you 🖤

00:00 IMPORTANT
3:00 LEG DAY

- mobility warm up
- 4 x 6 barbell 1 & 1/2 hip thrusts
- 3 x 8 barbell reverse lunges
- 3 x 6 3 second eccentric RDL
- 3 x 5 landmine squat to RDL
- 3 x 10 glute medius kickback
- cool down

7:17 PUSH DAY

- mobility warm up
- 3 x 6 seated neutral grip front press
- 4 x 8, 6, 4, 4 lateral raises
- 3 x 10 tricep pushdown - 12 cable front raise
- 3 x 10 single arm horizontal tricep extensions
- 3 x 6 single, single, double incline chest press
- cool down

12:08 REST DAYS
14:14 LEG DAY

- mobility warm up
- 4 x 8, 6, 4, 4 front squats
- 3 x 5 bulgarian split squat to RDL
- 3 x 8 3 second eccentric leg extension
- 3 x 8 rear foot elevated split squat
- 2 x 10 glute-dominant back extensions
- cool down

20:12 PULL DAY

- mobility warm up
- 4 x 8, 6, 5, 4 conventional deadlifts
- 3 x 8 single-arm bent over row
- 2 x incline 21's
- 3 x 8 3 second eccentric lat pulldown
- 3 x 12 face pulls - 12 hammer bicep curl
- cool down

24:25 OUTRO

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[justinestjacques]

I once heard, “rest is not a reward, it’s essential” and that really stuck with me 🖤

[brionnavlogs]

Ugh. "It's not all or nothing" hit me HARD. This is so important to remember in every single aspect of your life. Balance is so important for you mental health

[thatonegirl]

Girl I just bought some of your items from gymshark, and I've never worn a prettier bra. Just wanted to say you did a great job with your collection! I love it!

[bernadettewashington]

I wish they had more people like her in this world. She brings so much good energy, even through the darkest times. She always know how to brighten someones day. 💛

[emanuelaielo]

Loved this! Totally agreed with the “it’s not all or nothing”, switching from that type of mindset helped me a looot with my mental health. ❤️

[PIAMXO]

For some reason this video felt more intimate and when you mentioned " It's okay you got this " I literally got emotional. I have recently been using the alive app and it has changed everything for me it has helped me stay on track and be more consistent and It also does NOT remind me to workout which is AMAZING especially when I choose to take a few more rest days for my mental and already feel guilty for not working out, theres no pressure which is nice this was just the thing I needed. Love you for all you do and the impact you have had on so many lives including my own, Never change Whitney.

[taylorlaverdiere]

I am so incredibly proud of you. For giving yourself another way of helping your anxiety and getting comfortable with the idea of taking meds when you have/had mixed feelings about it. So happy for you. I really hope your birthday is a much happier head space this year. HBD if I don’t comment on a vid before then :)) Alive turning two. I still remember watching the day it announced on here and the premier! We are making it one day at a time thru this winter and the sun and light is coming. A few more months and it will be May. That’s what is getting me thru the snow. 😂 You are so strong in these workouts your stamina is insane. Those Bulgarian split squats i do THREE and wanna fall over from the burn 🔥 your in depth explanations are my fav. This is what you are truly talented at and put on earth to do!! This new program is going to help so many. Keep shining girl. Lysm.

[rebeccazhuang]

I really like you. Can feel you really struggling against with depression while you’re talking. Somehow it just reflects how I am sometimes being as much as outgoing as I can. Every time I’ve done that I feel like I’m making progress of getting better. Also workout is a main thing supporting my mental health. Thanks for sharing the best part of you encouraging people. ❤

[Anna-mmtr]

Whitney, I have been a huge fan of yours and done your workouts. The amount you've grown in the past five years I've been watching you in is INCREDIBLE. You are such a light in the world, Whitney! And you always make my days better when I watch your videos!

[chrissylockheart]

Hearing you talk about anxiety and depression makes me feel like I can too and watching you be so strong and figuring out the best way for you to help yourself makes me hopeful. Thank you so much Whit! You’re an inspiration to everyone. Love you girl!!

[Syd_viciousss]

The Alive app is truly incredible, brings me so much joy and truly motivates me to continue to push myself to hit my goals. The community is so supportive 💛

[graceb]

This made me feel a lot better about taking more rest days. I feel like other fitness influencers are constantly encouraging people to get movement in EVERY day, which as a result, has truly been stressing me out. Sometimes we just need to relax on the couch and read a good book to take care of ourselves. Thank you for always being a positive light Whitney ✨

[loganrosenbeck]

Probably THE MOST encouraging mental and physical health based YouTuber out there right now. This actually made me want to workout AND journal/meditate for my overall well-being and not just to get “shredded”. Whitney, I hope you don’t take it lightly how much inspiration and hope and light you bring to the world. You truly have made my mental health diagnoses seem more conquerable. Thank you so much for showing the raw and real, beautiful, empathetic, wonderful, you! Sending so much love your way!! ❤️

[yoitzmaddie]

I appreciate you SO much for talking about the importance of rest days & mental health. I swear I feel like we go through the same stuff at the same time because I’ve also been struggling mentally and lowered my training days to 4 days a week to give myself time to take care of my mental health and have been feeling slightly guilty about it, so thank you for the reminder that rest is okay AND necessary!! ily girl 💕

[ashleeshell]

I so appreciate your talk at the beginning of the video. I needed to hear that I don’t have to work out every day if that doesn’t work for my mental health and the recovery of my body. Thank you.

[amydo]

I remember watching you in 2017 when I started my fitness journey because of you! Watching your workout videos made me feel confident and inspired to workout! Grateful I found you. Don’t know how else I would have gotten my butt up and going. And now to hear that you are working on your mental wellness and showing us what you go thru really helps me to focus on mine more. Thank you for all the you do for us 😩🙌😊☺️❤️

[alexafowers]

Love the vibe of this video! Seems more real and raw 🤍 love you Whitney, thank you for sharing your life and mental health journey with us!

[Smartys]

I LOVE how you speak of exercise as a privilege. I finally got my exercise routine down and was playing soccer twice a week, and I snapped my ankle. Now I’m so lost and don’t know what to do!

[emilyaugenstein]

GIRL i was looking at old videos of yours not even an hour ago for leg inspiration 🥰 currently at the gym using your workouts ✨

[ZoeMiyoko]

As someone who also struggles with anxiety it is so nice to hear from you. Thank you!