FULL WEEK OF WORKOUTS *Everything I Actually Do To Stay Fit*

[@hayley.nxo1169]

she’s so underrated . Ugh she needs the hype honestly one of the only workouts shreds I do that actually gets me tired and sore

[@dietitianandreaurizar]

The improvement and muscle strength is so noticeable comparing her older videos to now! This demonstrates that if you work hard for it you will improve SO MUCH!!

[@Isabellagolda]

The aesthetic of the video is everything!!!

[@GAINSBYBRAINS]

that means everything thank you so much😩😩❤️

[@maryamlives]

this is inspiring me to get more fit

[@GAINSBYBRAINS]

ur amazing girl🥺❤️

[@xa-xii4865]

@@GAINSBYBRAINS gainsbybrains is a weird title. use your real name instead xd

[@Amarmi579]

@@xa-xii4865 By gains by brains she means to have gains (physically) by using training knowledge (brains) instead of just doing whatever someone else is doing to train. Sophie has some very informative videos where she instructs beginners.

[@alexkifle547]

@@GAINSBYBRAINS you have very sexy abs

[@nicolen9047]

@@xa-xii4865 ok Elon musks child

[@Deardhra]

this really really inspired me to get back into the gym. I worked out every day for the last 4 years, but when lockdown happened I really lost my motivation and after watching this, Im ready to go back! Thank you.

[@NaturallyStefanie]

You look amazing Sophie ! 🦋

[@mh-nc1bg]

Your trainer's legs are GOALS !!!!!

[@GAINSBYBRAINS]

I KNOW!!!! she’s insane😩❤️❤️

[@fukuro_66]

Ikr! And she helps a lot.

[@Isabellagolda]

I wish I had a home gym setup like you do with all of those dumbbells, equipment and outside in the sun too!

[@mollyram2997]

yesss.. I do my workouts out on my patio. Though my setup is(smaller &) two dumbells(15's and 5's), ankle weights, weighted vest and yoga mats.. lol! I have my little zen area though with plants.. seeing hers motivates me to want to work hard & get a bigger patio/workout set!!

[@elcucuy1770]

Hey I agree these equipments will really help u to improve your physique but u can just try bodyweight exercises like pilates,hiit workouts etc

[@lidorshalom_]

GO FOR STREET WORKOUT BRO

[@jjbartula]

i love how you incorporated more of yourself and your character in this video! ♥️

[@catevoorheese6105]

I love this series! I’ve been learning so much and I feel like I am taking care of myself more! 🥰🧡

[@ilanagreen5371]

..."moving onto the hack squat which is an absolute nightmare, and, I love it". Girl, you speak my language.

[@doreenmaier3968]

How cool is that outside gym?!😍😍😍

[@NormaMoon]

That's my dream XD

[@moschonakyriaki93.]

Your strength and positivity lighten my day. ❤ Be blessed!

[@lindenmckay5846]

SO HELPFUL! Can you do a video on the stretches you do to open your hips?! I am struggling with the same and can't seem to figure out how to get them to loosen up!

[@jollyfayze9380]

try hip stretches I recommend boho beautiful yin yoga videos as they contain a lot of hips and hamstrings streches

[@kaileypaige9721]

Do you ever have weeks where you don’t follow a strict routine? // Or I guess, how do you keep your weekly workout schedule entertaining enough while still working on progressive overload of specific moves, etc? Love this video 💕

[@MamaSwole]

Girl you're so inspiring!!

[@hattiegomersall954]

Love the workouts, really inspired me to do some different movements this week and work on my hip flexibility! Looking forward to the next one xx

[@brandycaltrider5518]

Thank you SO MUCH for sharing this! You are a true inspiration and you push me daily in my strength training journey to be who I want to be. Keep the videos coming❤️👏🏼

[@avag403]

whaaaat this gym is AMAZING!! as someone who loves working out outside in the fresh air.... i would die to have an outside gym in my area

[@9Kaede9]

Please Sophie show us more of your your meals and cooking routine, I love your videos and your lifestyle and your energy♥️

[@heidiveerle]

You remind me so much of Cara Delevigne!

[@koelbright8226]

You make my day everyday, u are such a motivation to me, thanks.

[@kimberlydobbs6150]

Just did the Saturday upper body workout and it was killerrrrrr! Can’t wait to keep up this routine and add more weight. Also love this whole video it helped me create a good weekly workout routine! Looking forward to the cardio video :)

[@belencristina]

you're such an inspo, thanks so much for sharing what you do !

[@sarahgolzari]

getting so discouraged seeing all of these videos like this when gyms in my country have been closed for almost an entire year. feeling hopeless and hating my body so much :(

[@jaschouzi4559]

I CAN FEEL YOU SO MUCH 😭 Don't worry we will come back stronger 💪🏼

[@janaeg2698]

Try some at home workout videos! Some have minimal or no equipment! I’ve been working out at home for a year and have seen more progress training at home than I ever did cuz I’m training smarter now. Just search on KZbin!

[@karenm254]

Please don’t feel discouraged. I know how that feels but honestly there are so many free workouts here on KZbin that can get you through until your gyms open back up. I actually lost 15 lbs doing HIIT at home. It’s possible. Just have to eat right and keep your body moving. :) you can do it 💝

[@Zayadi.San15]

Try Pamela Reif home workouts :)

[@sarahgolzari]

@@janaeg2698 been doing home workouts since this all started and i’ve only gained more weight. i was a pre pro dancer in my senior year of college and lifting super heavy before this happened and all of my progress is just gone and my body looks awful. literally disgusted looking at myself. all of the home workouts in the world won’t replace deadlifting 250 lbs and 6 hours a day of dance training. i think all of the influencer marketing of “do this ab workout for 14 days and you’ll look like me!!!” is kind pf toxic, especially when 99% of them have money and access to home gyms :/

[@ambermcg3220]

So much respect to you!! You’re living proof you be be healthy and happy :)

[@Isabella-vm3ir]

I loveedddd this video!!! You’re so fit and have the most amazing workouts!! You seem so kind too!!!❤️🥺🥰

[@mrjlnx]

Thanks for this video, lovely to watch and also very interesting! Love your vibe. Looking forward to full week of eating! :) PS: where is your yoga mat from, love it!

[@elisabethbarsalou1788]

One of my fav video so far, very helpful! You're such an inspiration

[@ShesMishka]

I’m from South Africa and we speak Afrikaans here, we also say pannekoek!! Looove it!!

[@ellae3686]

Sophie, this is so great and everyone can definitely notice you‘ve grown, specially your leg muscles 😍I need to copy that plan when I finished my actual workout-plan. I am so exited to try this! How long does one session take u usually?

[@yannieso4889]

I'm so happy to rediscover your channel! :) very inspired by your straightforward approach without complications.

[@mai-almaindigo8517]

Yo motivated me to level up to! And i love you for that ❤️ I’m lifting heavier and changing my routine.. love love love you for being you❤️ lets kill this💪🏼😍

[@mel_luvs9247]

Love how you incorporated nutrition too!!!!

[@danchiHsu]

i love these series videos thanks you so much for making it!

Omg wat leuk dat je van NL komt! Thanks voor deze superinspirerende video’s liefs van Esmee

[@latoyamedley6654]

This VIDEO... was everything I've been looking for!! I will be implementing a lot of these times routines in my workouts. Thank You Solo Much!!! 🥰❤️

[@amadeamanuella2873]

i just loved these series. *currently waiting for the next video*

[@aelinashryver]

Thank you so much for sharing your workouts with us! It really helps me to know how you split your workouts over the week because I didn‘t really know how to do that right :)

[@Zayadi.San15]

Idk, it’s like her soul is golden or something.. so kind and Inspiring ♥️

[@carissawyh]

Your editing keeps getting better!

[@sumirbrown9960]

Sophie, can you share what you use for pre-work out? Trying to find one that I can trust - thank you!

[@GS-ys3xv]

Hello! Super excited because for the next 5 months I’m going to be working on my lifting and strength, then doing your 15 week workout program 2x! (For a 12 month glow up lol) but before I dedicated myself to a program I wanted to spend time gaining a little strength but more importantly form. So I can get the best results from your workouts😄. Thank you for reading my rant, I’m just looking forward to my 2021 glow up. I am training to be a cross country athlete in 2022 so I decided to cross train with weight lifting and spend one year absolutely crushing my goals. This all might sound cheesy, but I’ve worked so hard to get to this endurance level and I’m just so excited to work on building muscle too!!!😄 (got a home gym this Christmas lol, does it show?) Also I’ve been properly fueling myself (2300+cals per day) for a month now so I’m feeling so energized it’s not even funny. I was WAAY under fueling in 2020😬

[@susanprra]

You’ve level up everything! Your workouts, your edition skills.. all i want to do is live in Marbella now!

[@Angie-xh4ke]

Love your videos 💗💗 keep up the good work 💪🏼🔥🔥💯

[@julietaplanas663]

You are so strong!! Hopefully one day I can be like you, I will continue working and giving my best. Thanks for being an inspiration ❤️

[@karlieinez2835]

You’re seriously doing amazing!! So inspired by you!💙✨

[@vedantvairagi9561]

The way you dry scooped it reminded me of Anlella Sagra so badass

[@carolinebutz9848]

your gym looks DREAMYYYY

[@micropucebobor]

The place where you workout is amazing 😭😍

[@scarlett1352]

Really very inspiring! I love this kind of video👍

[@tinaangok9921]

had to pause the video and comment after i saw those push up things! my first thought: bish you betta werrrrrrk! absolutley killing it girl :) totally gonna try that out!

[@jil855]

Love your level up series :)

[@haleyjustice9407]

You’re my goals of how I wanna look such an inspiration!!

[@patriciasalazar5580]

You're such an inspiration!!!✨✨

[@AnaGfit23]

Just did the Quad focused leg day for my lower body day today. Oh my my, it is a banger! My quads lag behind my hams and Glutes (I know the opposite problem of most; doesn’t mean I have a huge donk though, I just don’t have a pronounced quad sweep🤷🏻‍♀️). Mostly followed it to a T, don’t have a hack squat machine, but I have a Total Body, which can mimic a hack squat w varying resistance bands. As a trainer, I had been currently trying to focus on strength. This however, has made me realize I was not connecting with my quads in heavy squats. Stripping down and the weight and doing 4/2/1 tempo on 10-12 reps of back squats reeeeaally made my quads fire hard. In my head I knew that not only would switching to a bodybuilding/hypertrophy style give me a better physique, but it will help me to push past my strength plateaus as well. Was just not motivated to switch though because I was still in that PR chasing mode. Found this video last night though and saw the quad focused day. Thought let me give that a go and so glad I did! I love functional training too and my upper body develops pretty easily, so it looks like I’ll be trying out your whole split as well! Good stuff, @gainsbybrains

[@myalouise7383]

I love your workouts 🎉🎉

[@emilyhenry4158]

Definitely leveling up!! Is the rooftop gym your home gym?!

[@Nats77777]

Love it... Please can you do a video going in details into your hip stretches ❤️

[@klaudiaegedova5141]

Excellent metabolism, she did it right and did not mess it up with diets.

[@lisakimberly4519]

Haha superleuk om je een keer een Nederlandse zin te horen zeggen! Goede inspiratie sophie❤️

[@sianakaraatanasova]

I wish we had open gyms like that :( I am missing the gym workouts so much right now.

[@lyudmilashevchenko5648]

How long is usually one workout?

[@feliciaromland8320]

You’re my goals!!! 😍 how do you get such muscular upper body without being too bulky?

[@AnnasStyleDictionary]

To anyone reading this, I hope you’re feeling well and having a lovely day! Stay safe and remember to keep smiling in these weird times, sending lots of love from a small KZbinr❤️ ❤️

[@StephsHealthMatters]

That outdoor gym is awesome!

[@paola.insuasty]

You have just one body, so make sure to use it while you can! I completely agree 🥰

[@jackieb2160]

Your dog though lol helping ya workout! ❤️

[@doodjordan3940]

we need more of this video, we liked it a loooot

[@ellypapaioannou3152]

Hey Sophie! What is the reason behind only doing 3 exercises for legs on the Monday?

[@VanessaBravoo]

Can you do a gym tour? Your gym is really impressive!! Love that it’s outdoors

[@هيتصريعي]

Friday Quads 3x10-12 Squats - then my soul left the chat 😭 Lmao omg

[@Dotyidiamond]

Huge motivation for my lifestyle & videos 💖

[@vaniecegause]

Ouu yees ily Sophie 😍❤️❤️! Your amazing excited girl this :)

[@JariyaHoney]

Love all of your videos! im following you on insta as well. you are very inspiring sophie! keep the great work!

[@neme7725]

i really enjoyed this and i love your approach to leveling up! how come you changed out of a fasted worokout routine?

[@tinaangok9921]

andddddd your music bangs!

[@vivianuittenboogaard490]

It was soo cute when you said ‘pannenkoeken’ cause you’ve such a cute englisch accent. Love the video.❤️😂 Edit: Ik wist niet dat je Nederlands kon praten totdat ik het hoorde in de video over de pannenkoeken. Hahaha.

[@MaddyGillbanks]

BODY GOALS!

[@andreeailie9053]

I think you should do your own workout vlogs , just like Pamela or Chloe. I think your exercs and also food diary are way more better and intense🤗🤗🤗🤗

[@LLSZXYY316]

Where are your mobility exercises from?

[@mariamttm6928]

You are amazing! Thanks for your videoss! Where do you live in Spain?

[@mkfitnessandyoga5030]

Love your videos!! ❤️❤️😍😍What editing app do you use for your KZbin videos?

[@girlforhappiness1783]

Thank you so much for sharing! How long is mostly one workout you shown?

[@TomtilLetsplays1987]

Fantastic video! Really awesome stuff! :)

[@destinycarter7846]

Hello! I just came across your channel and was wondering if your free challenge was still available and how to go about starting it if so?

[@star93yo]

Awe, you’re so pretty Sophie!🙏🌸And you seem so down to earth!🌷Loved the video, as always, thanks!👍💛

[@_carolinepedersen]

New subscriber! Really like your channel so far :)) Where are your black training shoes from? Not the converse, but the ones, from the last workout ;)

[@tazhwilding8930]

What do you do for work? Love love LOVE your videos!

[@doodjordan3940]

Thank you for the video .. i miss your what you ate in a day video ..you are giving me good ideas and advices .. can you do that please .. lovve you soo much

[@motleychoppers]

Dat stukje met die pannenkoeken en die gevulde koek gaat mij ook goed af hahaha.

[@elizabethswann5042]

More of these😍

[@theikshow1]

loved this video! i was wondering if you had any tips: i've been lifting heavier, focusing on gatting stronger with hip thrusts/squats but lately my knees are sore all the time. do you ever struggle with knee soreness and how can you avoid it?

[@4bronzeteamhobho356]

The Forwago helped me to literally achieve the mindset I was trying to achieve. I am more focused on self-improvement and it helped me to build good habits. No matter what you want to achieve, the right mindset is the key. Would recommend it 1/1

[@sarahiris4231]

When u start working out in the begening , how mny times did it takes to see muscle gain ?

[@butwhyshouldi]

That dry scoop omg

[@TheBatman22]

Do you ever get injured? If so, how do you deal with it? Rest, or light training?

[@devincormican1666]

You are goals!!

[@ashleylawrence3468]

I love the music that you use! Who is the artist?

[@leonardomoreira955]

Gatinha demais e muito simpática também!!!!!! Parabéns pelo canal!!!!!! ❤❤❤🤩😍🤙🤙🙏🙏🙏