hello babes welcome back to the channel we are back with another video I'm
trying to film as much content as possible for you guys and I've been as
you guys know working up from home I mentioned to you guys on IG if you guys
are not following me on there its access G Macedo don't mind my talk if it looks
like it's a little bit wet I kind of dirtied myself when I was eating
breakfast and I'm also currently filming a what I eat a day for you guys
hopefully that'll give you guys some info and also just to keep you guys on
track I know right now it is very very hard to keep on track I'm super aware of
that I do however have a ton of discipline when it comes to my food and
my portions but I'll be honest with you guys staying on track is extra like I
really need to remind you guys it's extra extra extra important right now
because we have so much freedom because we're getting a lot more lazy kind of
buckle down and be like listen we have to be serious because at the end the day
you guys I was transparent with you guys in what I gained I can't wait back and
right now would be a really crucial time for me to either gain a lot more to
maintain or I still have the ability to lose weight I mentioned in my wedding a
day actually just a few minutes ago that I did lose a pound this morning there's
two options if you guys are ready eating very little calories you you probably
should up your workout because I don't want you guys to eat too little so if
you're even like 1,300 calories I wouldn't say to like lower them down I
would say just to stay a little more active and just kind of watch where
you're eating more stay away from like buying snacks that you know are not good
for you or that you're just going to chil them down like big strips cookies
all those things not to say that you can't have them cuz you guys know I'm
all about having a balanced lifestyle let's just use me as an example since
I've gained like 10 to 15 pounds like overall it's like do I really want to
gain an extra 10 to 15 and at the end of this now I have to lose 30 like do you
really want that I don't want that for myself because I'm already trying to
lose the 10 to 15 you know name and right now it's more it's getting closer
to 10 I've been sticking to my calorie deficit but some days I'll eat under
like a hundred calories or so I eat 1500 calories I don't forget I'm not keeping
the same activities I was before so at the gym I'm like lifting heavy weights
whereas here I don't have those heavy weights I do have the basics that we're
gonna be using today and we're gonna do is very quick and easy workout this is
like a 20 to 30 minute workout and you can kind of make it longer if you wanted
to a full hour but I would say because people are probably not gonna want to do
an hour workout at home every single day then just do twenty to thirty minutes
maybe three to four times a week if you can only do two and you feel like that's
where you want to start I recommend starting off slow because I feel like
when you just go too hard and you end up like wearing yourself out and it's not
good so we're gonna do a really easy workout I was actually not planning on
filming this but I'm like why not I'm sure you guys want to see it I've been
getting a ton of requests from you guys to see every workouts if you guys are
brand new to my channel my name is Stefan don't know already and I do a ton
of different videos from cooking Fitness Health fashion beauty basically
everything and a ton of blogs as well and if you are not subscribed yet and
make sure you subscribe and click that bell so that you guys can notified for
all of my brand new videos and again don't forget to follow me on IG it is
that stuff jus Macedo we're literally using three things today I'm going to
show you guys what we're gonna be using I'm linking everything that I use down
below you guys can easily get it from Amazon thank god they're still operating
please don't shut down I'm just wearing my Lululemon leggings since we are
working out from home and I just have this really quick and easy kind of thin
core neck it's not too thick I hope everybody is doing well I hope you guys
can follow this workout with me and I hope you guys can use the throughout
this entire time hopefully this does not last long but I'm sending positive vibes
out into the air right now into the earth and hopefully this will all be
over soon I didn't want to say it is okay if
during this time you've gained a little bit of weight let's just be real if you
have been on your calorie deficit and you've been going to the gym and lifting
heavy weights and you don't have those weights at home you might experience
that you're not losing as much weight like at the end of the day a lot of us
are spending way more time on our sofas or at home there's only so much we can
do and if I can kind of help you guys out or inspire you guys to kind of
either stay at your same way maybe you guys will lose
but if you guys gain don't get to like hard on yourselves I just always want to
be super real with you guys have to remind yourself do I want to gain 10 to
15 am i okay with losing that way if you're okay with losing whatever you
gain fine if you know it's gonna be super hard on you try your extra best to
not do those things that you know we're gonna get you there like overeating
buying snacks that are you know something that you're going to sit at
your sofa and just eat the whole bag of those things over time especially
because we're home every single day they will affect your calorie deficit having
a cheat day here and there is not going to affect your deficit and your activity
level for most of us it's going to be lower so that is the fact and I'm not
trying to do that because I'm already trying to lose the weight that I've
gained slowly not even fast so I'm not trying to add another 10 to 15 pounds on
there watch yourself let's get started with our workout and hopefully you guys
enjoy also I'm gonna be listening to music that is really what inspires me to
really get into my workout so this is all we're using today you guys I'm gonna
leave everything down below linked for you guys this also comes in a set these
can come in a set as well with different kind of resistance to them and of course
dumbbells are really really great to have Amazon has all of these things so
again I will leave a link down below these two are 10 pounds each just in
case I forget to mention and now one is the extra heavy one so that's the
hardest one in the entire package and this one came on its own but I also have
a set where it comes with a few different ones for different workouts
you might want different resistance but for the ones we're doing today I just
need this one and I would say it's like a medium resistance but you can make it
harder depending on how you do the actual workout okay baby let's get
started so I'm gonna pull through this resistance band through here we're gonna
be doing some pull throws so basically go all the way down make sure your back
is not like bent over make sure it's not winging upwards just make sure it's nice
and flat just like I'm doing right here and then when you pull through to the
top make sure you guys tighten those glutes you can see the difference from
when I go down and see when I come up over here I'm tightening those glutes
and these are just really good for the booty
next we're gonna be doing some squat jumps ease are a killer you guys to put
the booty and the top of the legs it's a really really good workout this is
considered a hip workout do as many as you guys can if you can do two sets
three sets good for you you can tell I am dying over here but these are really
good in between I wanted to show you I'm having my water with my BCAA powder and
I will leave it link down below so this next one is with the extra heavy
resistance band you guys these bands are not a joke they are way way more harder
to use when I first got it I was like what in the world so if you are used to
the normal rubber ones you can still get so many good workouts with those but
these ones are extra extra hard these are basically hip abductions that we're
doing so the first one I just did a normal hip abduction but here I'm
actually holding it in place for about 10 to 15 seconds if you can and you can
also do ones like these where you step to the side you can stand up using the
resistance band we're gonna be doing squats next with it but these are just
really really good you guys and you will definitely feel it in the booty try to
keep everything nice and tight as well and just kind of have fun with these
resistance bands and again I'll leave the set down below for you guys these I
definitely recommend especially because we're gonna be working out from home
next is the classic squad so I like to put my band just above my knees over
there it really kind of depends and it'll make it even harder the higher you
go with this band obviously they're really firm you guys um what you want to
focus on here is again when you come up it like honestly a lot of people say
like go as low as you can others say you don't have to go as low
honestly I just do my squats like this and I feel them in my booty but make
sure when you guys are coming up you are tightening those squats you can see when
I go down and again and then when I tighten it's just really gonna help to
get the overall squat he's over here I would call side hip abductions they're
really really good it was really hard so you guys can see I'm not like stepping
too too far out if you guys have the rubber bands and not these ones you
probably can step out a lot further with the extra heavy ones but with this
one I'm telling you guys it looks like I'm not stepping out a lot but it's
because this thing is extremely tight and let me tell you I could feel it in
my hips so we're gonna be using our 10 pound dumbbells over here I like to call
these the birdies because it looks like you're like flying these are really
great for the arms and your shoulders obviously and you will fill this in your
arms if it's like your first time doing these tomorrow probably you'll feel them
and they look really easy but they are not they're actually quite difficult but
I do love doing them so these are your basic bicep curls there's different ways
you guys can do them I'm holding them upright like this some people like to do
them the other way but it honestly does not matter you're still carrying the
same weight and honestly if even if you guys don't have these dumbbells at home
you can use anything that's kind of the same way even if you guys want to rotate
like this so let's say you have like a heavy bottle but you only have one of
them just use it in the one arm do your sets with that and then switch over to
the other arm my arms are really tired over here you guys can tell so I want to
show you this is another way you guys can do the bicep curl with still using
that one piece of equipment there's so many things that you guys can do with
this resistance band that's why I really recommend it especially with the handles
so here you guys can see I'm going outwards almost like the birdies like I
was using with the dumbbells and you guys can also just showing you guys
different ways you guys can do one arm at a time you can switch it up and go
back to the bicep curls and just kind of have fun with it
also don't forget that you can make this workout any length that you want and do
as many sets as you can and now we're gonna be doing some lunges you guys
obviously weighted lunges it's always good to kind of put at least some weight
again if you don't have dumbbells use two water bottles maybe use two bottles
of something else maybe hold one thing in front of you if you don't have these
hopefully you guys do have access to these but it's not the end of the world
so do like maybe two to three sets on each leg I like to do one set with one
leg and then switch and do the other one some people like to do
all three sets with each leg this over here I don't really know what to call
these guys but they are really hard to do guys but I love them I love a good
challenge if I'm not feeling challenged during a workout to me there's no point
in even doing it so even though you don't want to make it too hard you still
want to challenge yourself okay so I'm just basically kind of laying down here
but in an upright position and just lifting up the dumbbells you guys will
feel this in your shoulders and your arms and just overall out of breath
right now if you guys loved this workout don't forget to share it on your IG and
take me asta and you Macedo I would love to see you guys doing my workouts at
home basically it for my easy at-home workout you can shop everything I showed
you guys down below today these three things are super simple super effective
and very easy to use at home but hopefully this kind of helped you guys
out if you want to like continue to use this like every other day or every time
you guys work out there's nothing wrong with repeating this maybe you'll think
of other things and you want to mix it in with the workouts I showed you guys
today you guys can also do that again if you were I know thank you so much for
stopping by my channel you are so welcome
to be here and don't forget to subscribe and also click that bell to get notified
for all of my brand new videos and don't forget to follow me on IG
it is xsg Macedo thank you guys so much for watching and I will see all of my
beautiful babes in my next video