sarah_bowmar sarah_bowmar

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Sarah Bowmar, MBA, CPT  πŸŽ₯ YouTube: Bowmar Fitness πŸ’ͺ🏼 @naturalsciencecreation πŸ‹πŸ½β€β™€οΈ bowmarbands.com πŸ“§ sarahbowmarfit@gmail.com ONLINE COACHING | CUSTOM MEAL PLANSπŸ‘‡πŸΌπŸ‘‡πŸΌ

http://bowmarfitness.com/

Today's booty workout πŸ‘‡πŸΌπŸ‘‡πŸΌπŸ‘‡πŸΌ
Power 20 sequence for deadlifts (not filmed)
3 Rounds weighted 180 jump squats to failure and then body weight to failure
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The Power 20 should take around 35 minutes to complete. A full explanation of the sequence is on my story (also listed below but I know a lot of people benefit from audible learning). When you do heavy lifting, it's always important to throw in some explosive movements like the 180 jumps to retain athleticism
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Power 20 πŸ‘‡πŸΌπŸ‘‡πŸΌπŸ‘‡πŸΌ
1 rep
10 second rest
2 reps
10 second rest
Etc up to 20
Your rests will get longer as the reps increase. DO NOT REDUCE THE WEIGHT. And because everyone and their mother will ask- I used 135lbs but YOU should use a weight that YOU can handle that challenges YOU while allowing YOU to maintain proper form

Just had an amazing shoulder workout on our way home from kansas and we leave for texas in 2 weeks!!! I can't wait to meet everyone in Dallas, San Antonio, and Houston!!!!
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UPDATE: SAN ANTONIO AND HOUSTON WORKOUTS ARE FULL. DALLAS HAS 10 SPOTS LEFT FOR EACH CLASS

"What do you do for warmups?" Well let me show ya (I filmed this a few days ago, FYI). This is obviously for glute day so if you're doing a different muscle group, take 5-10 minutes to warm your muscles and joints up before lifting. For the booty:
30 second pigeon stretch (aka basic fitness IG girl stretch) each side. Repeat twice
15 tension band squats. Repeat twice
10 band kickbacks. Repeat 2 times on each leg
Enjoy yourself!!!! πŸ’ͺ🏼πŸ’ͺ🏼πŸ’ͺ🏼πŸ’ͺ🏼
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PS: our bands in this size are out of stock. They'll be back in stock on June 5!
πŸ’šπŸ’šπŸ’š

This is where our meat comes from, we are proud bow hunters and this morning, I accomplished something I've been working towards for the past 2 months (over 40 days of hunting averaging about 15 hours each day). I successfully just completed a double turkey grand slam in a single season, with a bow, all on film. It pushed me further mentally than anything I have ever experienced thus far in my four years of bow hunting. But it was all worth it. Beyond worth it. It's the most organic meat on the planet and the only TRUE free range, steroid, hormone, and drug free meat on the planet. Hunting is not all about the kill. In fact, that's like .05 seconds of the whole thing. It's about watching the sunrise, hearing the song birds wake up with the forest, watching wildlife, and if you're lucky- being in the right spot at the right time. It's so rewarding to eat what you kill. There are four sub species of turkeys in America (Eastern, Rio, Merriam, and Osceola) and a grand slam means I harvested all 4. And I did that twice this year with my bow across five different states (Florida, Nebraska, Kansas, Missouri, and Ohio). I'm so grateful to all of our friends across the country for offering to take us hunting and extremely grateful for me husband who has taught me so much and always gives me the option to shoot first.
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PS- I have an entire blog on my journey as a hunter and all the good that hunters do: sarahbowmar.blogspot.com πŸ’šπŸ’šπŸ’š

I usually create workouts and supersets based on the proximity of one machine or piece of equipment to the other. I don't really like walking 1/2 way across the gym just to finish a superset. The leg press machine and leg extension machine are right next to each other at one of our gyms so I will use them in tandem
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The first exercise simulates jumping with weight but in a much safer way. Just make sure to land on your heels softly. Perform 7-10 jumps on each leg and then move right into the leg extension machine (you'll see I do right leg, left leg, together. That's 1 rep). Complete 7-10 reps of that. All of that is 1 round. Repeat 3 times. So it would be written like:
Superset (3 Rounds):
7-10 leg press jumps (each leg)
7-10 leg extensions (1 rep = right, left, together)
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Everyone writes and words their workouts differently. I don't want to film and post content if it feels like it's written in a foreign language. I hope this explanation helped!!
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A few notes:
β€’ I usually don't isolate my quads (second exercise), but we are prepping to hike Mt Kilimanjaro so I am working on strengthening some weak muscles and ligaments
β€’ I lift glutes / legs once a week
β€’ This was far from my full workout- just a quick snippet! If you need full ideas- checkout BOWMAR FITNESS YOUTUBE and bowmarfitness.com

Stand up straight so I know the booty is real 😹😹😹

Howdy y'all (I lived in Dallas, I'm allowed to say that)
We are coming to texas! Group workouts for Dallas and San Antonio are open for RVSP (links in my story). Still trying to narrow down a gym in Houston! Can't wait to meet you all!
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UPDATE: SAN ANTONIO AND HOUSTON ARE FULL

Oh indy, you're always good to us. What an awesome workout today with @taychayy πŸ’ͺ🏼πŸ’ͺ🏼πŸ’ͺ🏼 We did the Power 10 sequence for arms! If you missed it the other day, pick an exercise and perform the following:
1 rep
Rest 2 seconds
2 reps
Rest 2 seconds
Etc until you finish 10 reps
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Pick 3 exercises for biceps and 3 for triceps and you'll be smoked!! I think we spent more time talking than working out today 😹😹😹 but it's just so refreshing to be around like minded people like this incredible lady right here πŸ’šπŸ’šπŸ’š And yes, that is me growling in the background 😹😹😹

You've GOAT to be KITTEN me
When your best friend has a goat farm, you go visit when they have babies 🐐 And yes, the kitten thinks he's a goat 😻😻 @ourindianafarm

Here are 2 rear delt exercises if you don't have access to the cable machine that I usually post. Trying to articulate the mind to muscle connection via Instagram can sometimes be difficult. Keep reading for some tips for the rear delts πŸ‘‡πŸΌπŸ‘‡πŸΌπŸ‘‡πŸΌπŸ‘‡πŸΌ
β€’ The rear delts are smaller muscles and are surrounded by larger, more powerful muscles. Naturally your body will want to recruit the larger muscles to take over the work load. This is when biomechanics and mind to muscle connection play a role to truly isolate your rear delts
β€’ When performing the first exercise (rear dumbbell raise), keep a slight bend in your elbow, lead with the pinky, and raise the dumbbell between your shoulder and ear. Perform without weight at first to feel the movement
β€’ For the second exercise (rope face pulls), ensure you're pressing with your thumbs and twist onward as your pull the rope towards your eyebrows/forehead. While you twist, squeeze/press the rope with your thumbs. This can be performed seated or standing based on your height (josh has to sit)
β€’ You should never feel these movements in your triceps. If you do, the weight is either too heavy, your form is off, or a combo of both
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I truly hope these videos and captions help. @joshbowmar and I strive to help as much as humanely possible πŸ’šπŸ’šπŸ’š
THE FULL SHOULDER WORKOUT IS ON MY STORY- CHECK IT OUT!

Mark my words- I will be bringing a better physique than this to texas in 3 weeks. If you haven't heard the news- we will be hosting group workouts in: Dallas (June 8), San Antonio (June 10), and Houston (June 11). We have the San Antonio gym and details lined up- there is limited space so if you want to attend the workout, please make sure you RSVP ASAP via the link in my bio and my story. DALLAS: LINK TO SIGN UP IS ON MY STORY
HOUSTON- I am still finalizing details. Will post as soon as I have it -
We are extremely excited to be coming to texas and meet all of you! I grew up in flower mound so I'm pumped to take josh there to see our old house and school! I moved a lot when I was growing up and besides my south bend hometown, living in texas was my very very very close second favorite place to be
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And before anyone gets their panties in a bunch (welcome to living in 2017), I am in NO WAY insinuating that I am fat or out of shape by saying I'll be bringing a better physique. This is simply my starting point for this cut. I have a goal in mind and fully intend on reaching it

I know where my food comes from since I go out and harvest it myself. Last night we went bowfishing for gar (yes, these dinosaur looking fish are in the majority of lakes in our area). We do our part as often as we can to keep the waters clean. Lunch today was a bowl with rice, salsa, onions, and gar backstraps cooked on the @traegergrills πŸ’ͺ🏼🏹πŸ’ͺ🏼🏹 #GarGains #WildGameWildGains #LakeToLunch
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Please note- the eggs are poisonous so if you do get a female, make sure you don't hit the egg sack when filleting

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