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Lisa Lanceford  📍LDN | @moreoflisafiitt ❥ #StrongAndSexy ❥ WomensBest 🎥 YouTube: LisaFiitt ⤵️ WORKOUT GUIDES & NUTRITION ⤵️

ABSSSS!! Gahhhh your abs will thank you later after these 😆🔥🔥 Remember to ♥️ and save for next time ☺️💪🏼
1️⃣ alternate elbow to knee into toe touches.
3 x 10
2️⃣ twisting hip raise
3 x 10
3️⃣ in and outs
3 x 10
4️⃣ V Sit hold
3 x 30 seconds hold
Enjoy these ones guys! 😃
🎵 @madisonbeer - dead (@laibertofficial remix)

Quadssss! 💪🏼 amongst a few other exercises in my session today, I done these too! I love it when you have a good session after feeling demotivated, my quads were like rocks 😅💪🏼 I done some negative reps mixed in with some normal ones on the leg press for quite a few sets and 21’s on the hack squat! 🔥🔥That is the hardest !! If you would like me to do a video on that let me know ! Remember to ♥️ and save for next time ☺️💪🏼
1️⃣ step ups
4 x 10
2️⃣ single leg squat (from a bench)
4 x 10
3️⃣ Bulgarian split squat
4 x 10
Enjoy these ones guys !! 😃💪🏼

Morning !! ✨💫 Feeling refreshed and motivated after getting up and doing some fasted cardio at the gym this morning 😃🙌🏼 I’m going to be honest, I’ve felt a little demotivated the past 2 weeks, a lot of change has happened in our life’s recently and I’m not good with change ! It takes me a little while to adapt and get back into my routine smoothly. We had trouble with our new house and it wasn’t what we expected when we went to view it and we were supposed to be moving in the next few weeks! 🏠😩 So we are now going to be moving next year at some point, but that’s life ! We are vlogging the whole journey, the good and the bad, which we will share with you soon ☺️ Some things aren’t meant to be, but I know it will all become clear soon ☺️🙊💗

Cable only shoulder workout 💪🏼 If you’re training shoulders today? Try some of these ! Remember to ♥️ and save for next time you’re in the gym !
1️⃣ single arm cable front raise
4 x 12
2️⃣ single arm cable lat raise (behind).
4 x 12
3️⃣ single arm cable lat raise
4 x 12
4️⃣ 10 x cable face pulls above the head
10 x cable face pulls toward the chin.
4 sets !
I hope you enjoy ! 😃💪🏼

Wow me and @romanelanceford just trained legs and I can’t really walk rn, happy Saturday to me 😆 but that’s how I like it believe it or not ! My favourite is when me and Romane train legs together and really push each other on to get through 😃💪🏼 Who else enjoys the pain of training legs 😅 Btw, @womensbest 15% discount plus 3 free of their new protein bars ends in one day ! So make sure you get in there quick ☺️🙊 my favourite is the chocolate hazlenut crunch !! But the strawberry is just as good too 😍 (I’m not keen on coconut 😬) 💗

Biceps 💪🏼 I normally throw in some biceps on the end of a workout, I love to use different techniques to make it more intense and keep it interesting 😅 here are some you can try. Has anyone tried the @womensbest blue raspberry BCAA? It’s the best!! That’s what I have in my sessions 😋
Remember to ♥️ and save for next time you’re in the gym !
1️⃣ drag curls (one of my FAV’s!!)
3 x 12
2️⃣ bicep curl (3 second negative).
3 x 12
3️⃣ bicep curl (3 second pause in the middle)
3 x 12
I hope you enjoy ! 😃💪🏼
Ps @womensbest still have their offer on, 15% off and 3 free protein bars that have just come out with every order with code ‘protein’ 😃💗
🎵 @tobtokmusic - as I sleep

Shoulders! 😃 Who else loves training them?! Here are a few exercises you can throw in to your next session 🙊💪🏼 Remember to ♥️ and save for next time you’re in the gym !
1️⃣ front raises (pronated grip).
3 x 12
2️⃣ rear delt flies.
3 x 12
3️⃣ front raises (neutral grip).
3 x 12
I hope you enjoy ! 😃💪🏼

Something you probably didn’t know, I am a freckle face when I go in the sun 😅 I had the nicest facial a couple of days ago ! 💁🏻‍♀️ The collagen wave at @harmonyplus_x it rejuvenates the collagen in your skin 😃🙌🏼 Have any of you had it done ? Since the beginning of this year I decided I need to take more care of my skin. As some of you know I had a really bad breakout in January which, wasn’t like my skin at all! I went and had some skin peels done over 12 weeks (i documented it on my YouTube and now get one every 3 months) and it cleared up totally !! I also decided to incorporate some facials into my regime regularly and I am super happy with how clear my skin is rn! ☺️ What type of facials have you had done that you would recommend ? 💗

Here is a little back workout for you to try! Back is one of my favourites to train!! 🙌🏼💪🏼Remember to ♥️ and save for next time you’re in the gym ! 💪🏼 I found my @womensbest Blue raspberry BCAA yay! 🙊
1️⃣ close grip lat pull down (with rope)
3 x 12
2️⃣ straight arm rope pull down
3 x 12
3️⃣ face pulls
3 x 12
4️⃣ low cable row
3 x 12
I hope you enjoy ! 😃💪🏼
@nortongymwgc
🎵 @yngfrnco - miss you

I’m excited to tell you @womensbest have finally bought out their own protein bars 😃🙌🏼 (this was something new to take a pic of food and omg it’s so HARD, I took inspo from @emlouisefitness 🙊!!).
YAY! and wow they taste so good. They’re something that come in so handy if I want a little snack or I’m out and about. This is how I enjoyed one this morning, chocolate ISO whey, overnight oats, blueberries, banana and strawberries with some chocolate hazlenut crunch broken up on top, I couldn’t resist 😋There are 3 delicious flavours:
🍓 strawberry crunch
🍫 chocolate hazlenut crunch
🥥 coconut crunch
My favourite is the strawberry and chocolate hazlenut crunch (I’m not keen on coconut but I’m sure that one is just as good 🙊).
✔️ High amount of protein.
✔️Perfect size.
✔️Low carb, low sugar and fat.
✔️Soft and crunchy.
✔️Valuable dietary fiber.
✔️Protein 34g | Fibre 27g | Sugar 2.5g
You also get 15% off + 3 free bars with every order using the code ‘protein’ ! So it’s even better 🙊 !

A little bit of Arms to finish my leg session today! Remember to ♥️ and save for next time you’re in the gym ! 💪🏼 it’s good sometimes to use single arm, as you always have one arm stronger then the other!
1️⃣ underhand tricep pull down
3 x 12
2️⃣ single arm triceps pull down
3 x 12
3️⃣ overhead single arm tricep extension
3 x 12
4️⃣ single arm bicep curl (faving away from the cable)
3 x 12
5️⃣ single arm bicep curl (facing the cable)
3 x 12
6️⃣ bicep curl
3 x 12
Your arms will be on fire !! 😅🔥

Abs on a Sunday! One thing I love about abs is how many variations you can do! So many different ways to build up your core! All you need is: 3 dumbbells (or 2 and a @womensbest shaker which I have my amino & energy in 😆) and a Mat!
1️⃣ up and overs. Go up and over the middle dumbbell and then feet either side. This is one rep! 3 x 10
2️⃣ in and outs either side of the middle dumbbell and then feet either side. This is one rep! 3 x 10
3️⃣ in and outs around all 3 dumbbells. Once you come back to your start position, that’s one rep! 3 x 10
4️⃣ up and overs, over all three dumbbells. Once you have come back to your start position, that’s one rep! 3 x 10
Enjoy 😃🔥
@nortongymwgc

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