FULL WEEK OF WORKOUTS To Stay Fit, Healthy & Happy

[@GAINSBYBRAINS]

click here if you want to try the 20 min cardio I did: kzbin.info/www/bejne/n2jMoYOMjLmse68 & don’t forget to let me know how it went❤️❤️❤️

[@zwierzak53]

Kisses from Poland🔥💋🤗

[@freire2tais]

its one of my favorite workouts from your 24 shred challenge!

[@carlapastor6845]

here my notes on the video 📝 monday : leg day ( quad focused ) tuesday : full upper body day ( vertical & horizontal pushs & pulls + shoulders & arms isolation ) wednesday : at home body weight follow along workout ( 20 min full body day burn hit ) thursrday : jiu jitsu friday : leg day ( glutes & hamstrings focused ) saturday : at home body weight follow along workout ( 10 min intense ab workout ) sunday : 1 h jiu jitsu class

[@emily-p8c1s]

Thx

[@yasminalsham5619]

Ur back is a piece of art 🤍🤍 I love ur energy how calm u r. Most gym content doesn't have that lovely calming vibe

[@NicoleDeanna]

Yay to Jiu jitsu 🎉 I train 4-5x per week, it makes me so tired but I always lift 2x per week to prevent injuries. It's so important to be able to have longevity with the sport.

[@ximenalimon6687]

You’re one of the reasons why I stay motivated and keep going to reach my goals tysm :D💐

[@pamking2140]

Question from lady to lady: how do you manage to keep consistent if you have a period? Do you do more chilled workouts on those days? 🙂

[@victoirenika1822]

I personally workout the same when on my period, it tends to help with pain actually somehow. If you really cant make it don't beat urself about it and go when you feel better

[@victoirenika1822]

If you don't feel comfy or anything just maybe go for a walk or sth

[@abcdefghijklaura]

I switch up my workouts during that week and do less reps (3-8) but go heavy and/or slow. You may be stronger during your period due to lower levels of female hormones so it's actually a good time to try for strength PRs. If you have any days of brutal cramps and feel exhausted and depleted though (for me that's always Day 2), a rest day with your heating pad can be super helpful. If you can push through and get to the gym, exercise can help cramps but that isn't feasible for everyone so it's best to listen to your body ☺️❤️

[@trisha2518]

I actually have more energy those days. Not the first day because of cramps but the other days I feel stronger

[@oopssenpai8208]

I still do them! But since a lot of women aren't able to, feel free to have rest days or do some low impact excersing, such as walking, stretching, etc... Actually working out on your period is beneficial, but don't push yourself too much!

[@farnooshyy5120]

It's so good to know your workout routines during a week because most of the influencer just show their "what I eat in a week or day" but you did it differently and I love this so much. You're so inspiring

[@lizrego2870]

I’m so happy I found your channel. I have always loved working out but after having kids I stopped and now struggle to get back in a routine and feel like myself.

[@anula932]

i'm obsessed with the new videos!😍 and can I also say how aesthetically pleasing is your gym? mine looks like crap🥲

[@vorname6556]

U cut pizza with scissors. Genius 😂 you are very sympathic honestly!!!

[@Noturmom4829]

There it is! Someone said something about those damn scissors ✂️🍕I could not believe my eyes 🤣💀

[@tiffanyferrell4470]

Love and always look forwards to new uploads! Can you do a ‘get to know me/QA?’ :)

[@melaniesunshine1951]

Will you please do a pre-workout stretch and after workout stretch video ??

[@Profoundtruthss]

You have been killing it with your videos on both channels and in the gym ! Your videos motivate me so much and have for years. I’d love to see some ju jutsu content! That’s something I’ve been curious about for a while and was so excited to hear you’re taking that up

[@ma_niz]

LOVED this! Love how your activities are so varied.

[@samnieto6463]

Every video you put out is an answer to the thoughts I quietly mutter to myself… thank you!! You’re quickly becoming one of my favorite/must watch you tubers. 💕

[@brittttttttttt27]

I'm pregnant and still hitting the gym and working out at home when I can't make it in. can't wait to add these workouts to my routine especially post partum 💖

[@monachavoshi289]

Request: can you make warm up before workout video( mobility exercises)😬 for both lower body and upper body 😘🥺💚

[@user-sx8zn8du7n]

im trusting you with my gym journey, all the love !!

[@iaranextdoor]

I’ve been living for your content 😍😍

[@reny7725]

The BEST fitness channel✨

[@prescottosegie]

🔥🔥🔥🔥🔥 let go!!! keep up the good content 💪🏾💯

[@nikkilpzs]

I love these types of videos! thank you 💕

[@girlforhappiness1783]

Love your videos ! You're eating intuitivly right? Can you maybe make a video 'I track one week my intuitiv eating' at the end you go thourght the days and show how much you ate. So we can see it totally normal to eat one day more, one day less (depens on our days and activity) I think this would be very helpful for a lot of girls out there.

[@andreeailie9053]

You always give me a positive vibe and motivation to be my best version ❤️🥀

[@tinbernas5947]

Love how your activities are so varied

[@irakorez85]

This is such an inspiration for continuing working out even when l really don't want to.. cant wait for the next video

[@ananyamollera3371]

Loved the video !! You improving constantly serves as a huge inspiration to me 🥰 Keep up the great work, Much love 🥀♥️

[@lucialapina9273]

Would like to hear more about your jiujitsu trainings! i'm practicing for 3 years now, had couple of competitions but due to covid the progress is now slower 😒 i can't wait to train full again. it's going to be tough, if you just started or had a break, everything hurts so much. 😀

[@victoriataylor2662]

Always look forward to your videos🤍

[@dianasoqui3519]

Love love your videos! 🥰I love your energy, the effort and intention you put into them, and truly appreciate you sharing your split😍I was wondering, do you take rest/active rest days? Thank you again!❤

[@warriorsinagarden]

Can't wait to see your progress in jiu jitsu! I've been trying to get my wife to train at home with me for years. I'm excited to share you're journey with her so she might feel less nervous to try it. ✌🤙

[@emilyletoski2106]

I love that hunter green gymshark set on you!

[@mhettallikhayanez8346]

I hope to see more of these this was such a great video thank you!

[@manontrack6186]

Good evening, I am a big fan of your videos, I love them and you're so pretty btw. Anyway, I wanted to ask you where'd you get this brown jogger set from ? please

[@victoriasollienmoe7386]

Really enjoy to watch these types of videos too❤️💪❤️

[@9Kaede9]

Do you know that I “like” the video even before it starts?💜

[@jessicaguerra4632]

How are you liking BJJ? I have been wanting to try it but have been so nervous to start over and try something new for the first time! 😬

[@georgiamatthews2904]

Highly recommend, best thing I ever did! I started in Feb and its boosted my confidence heeaps, just gotta get past the nerves. They fade as you start to make friends and when the moves actually start to make sense 😂

[@warriorsinagarden]

Do it! Changed my life...

[@GAINSBYBRAINS]

I absolutely love it. Honestly, I’d wish every girl tried it because it teaches you (among other things) how to take control in certain situations & that gives a confidence boost in your own ability to defend yourself. Give it a try please, I am still a newbie and have ‘submit everyone’ written all over my Gi so it doesn’t get more awkward than that😂 if I can do it so can you!!❤️

[@Lucy-qk4jg]

I feel so proud of myself when I can put on a heavier weight.🙈💛

[@VazhiiSingleton]

Thanks for this video love! It helps so much. New sub 😊

[@amyherouard5471]

This vidéo was great !!! Really motivating me workout more ! Where does this sweat pants brown comes from ?? Stunning !

[@FluksWorkouts]

Nice Video! Doing some great work!

[@vivianaaas5329]

FINALLYYYY THANK YOU❤️

[@nathaliev0710]

Love this video and how active you keep yourself every day. Also, I have never seen someone cut pizza with scissors. Very interesting:).

[@csnaychuk]

scissors to cut pizza is actually genius!

[@cynthialeal5467]

Where is the brown fit from? I love it.

[@Jerseygirl_J]

I just started watching you a few days♥️♥️♥️🤗

[@christopherbrooks6921]

And still the abs champion 🏆 of the year

[@Alicia-ci3mq]

Great video thankyou ❤

[@smarthousetech8593]

I think you can play Cammy from Street Fighter...you'd be perfect for that part

[@keepcalmandrerack]

strong leg press!

[@manjiritule1673]

where are the sweats and the jumper from? they look great

[@Manuel421]

What are your current favorite workouts? and what inspired you to train? I'll ask again on the next one but thanks for keeping me motivated in my fitness progress as always. Hope your training is going well hope someday you'll respond back but Glad to support much love! I continue to make great progress so thanks for the inspiration.

[@littlemisswatchesyt]

on ur follow along channel can u do gym routines? 🥺🥺🥺🥺

[@stepsiblingmuckbang4582]

the way the beat dropped when she cut the pizza with scissors 😭

[@elinanikolopoulou1769]

girl !! you should have at least one rest day per week ! resting your muscles is just as important as working out

[@kirubelalmayhue2278]

like you working jui jitsu

[@adrithecorespecialist]

What gym clothes do you recommend?

[@RodrigoGarciactg]

This video looks so crisp! What lens are you using is you don’t mind me asking? I sent you a dm on Instagram also😁

[@micaelabrunacci]

Sophie! Do you know when is the gymshark blackfriday sale??

[@GAINSBYBRAINS]

18th november 7pm GMT, 2pm EST or 8pm AEDT!

[@hannahmae4018]

Where are your pants from on your Tuesday upper body? I've been looking for something similar but haven't been able to find it.

[@esperaguapa673]

And happy 😉

[@danielleramos9686]

please make an app! 😘😘😘😘

[@roosv1431]

Heee Sophie, naar welke gym ga je in Amsterdam? Zelf ga ik naar Basic-Fit maar dit ziet er toch wel mooier uit hahaha

[@natachamarcelino6251]

Vgm gaat ze naar train more🤗

[@GAINSBYBRAINS]

Train more!!

[@Unitedbambu]

Have you continued training BJJ?

[@bekki4249]

finallyyy

[@michellelee4351]

Where did you get your brown sweatpants, it’s so cute on you😍😍😍

[@GAINSBYBRAINS]

c’est normal!❤️

[@michellelee4351]

@@GAINSBYBRAINS lol, everything looks great on you❤️❤️ love your youtube content 😍😍

[@rachanana6640]

Did u repeat the same workout every week or change?

[@kimberlytorres2769]

Hi ! What brand is your headphones from ?

[@guvt9479]

Which headphones do you use please ?

[@joy_worships]

What are your macros? Are you cutting or bulking?

[@Amazonin-xw8wn]

Which headphones is she using at 4:00? Please anyone tell me?

[@heyok4435]

Is a like a week break necessary? I have been feeling so tired lately and I am unable to finish my workouts or even sometimes go to the gym because I just feel way to tired. I have feeling so stressed and not getting any sleep but i don’t know if I still should go to the gym or let myself rest for a week

[@ZeBiii]

do a break when needed and you will come back stronger :D doesnt help progress when you are tired and cant push harder

[@memersm8251]

maybe don’t do nothing for a whole week, at least try walking or doing VERY mild exercises because you could end up feeling even more tired when you get back to working out, also just going for a walk and eating something healthy can help with stress too! just personal recommendation

[@amber_clarvit]

Do you have a cardio routine?

[@katarinamijatovic7489]

I think she already posted a Video including her cardio routine :)

[@guadasaborido2496]

ughh i wish i could lift heavy but my back issues really dont like it

[@paigeyim3637]

Sophie! What kind of wireless headphones are you wearing at the gym??

[@cyan2557]

May I know what headsets are you using in the gym please? thanks!

[@GAINSBYBRAINS]

Bose headphones 700! The noise canceling is so good that I sometimes forget I’m in the gym🥲

[@cyan2557]

@@GAINSBYBRAINS Thank you Sophie🥰🥰

[@nitsa3173]

❤️❤️❤️

[@anthonygonzales1897]

Ughhh your so gorgeous 😍

[@Rxvvcrisrx]

Where did you get your headphone?

[@GAINSBYBRAINS]

Bose 700! Noise canceling is 1000%

[@Julien-zm3np]

@@GAINSBYBRAINS juilen

[@Julien-zm3np]

@@GAINSBYBRAINS juilen

[@Julien-zm3np]

@@GAINSBYBRAINS juilen

[@Julien-zm3np]

@@GAINSBYBRAINS juilen

[@qnmai6595]

You look gorgeous

[@ivowindrich2348]

🥰🥰

[@رباالحربي-ج9ظ]

mumkin fidyu li zuhur eadalat alyadayn

[@realite521]

I love u

[@vincentvincent3969]

Tu est resplendissante, toujours intéressant ton travail, je t'embrasse 💋👍💪💖

[@doriszermeno3997]

third!

[@TheBossnia]

Your body is perfect... usually when a girl trains A LOT they end up with the legs looking like a soccer player's legs. You manage to stay the most feminine fit girl I ever saw. My wife looks up to you!

[@kenrickbautista6141]

Jesus! Just look at those abs. 😍🥵 That's the kind of person I want to be with.

[@almaedengard4210]

1:41 was that to brag? You did something with your face aswell afterwards

[@zwierzak53]

I love your voice🔥😎👌💋

[@zwierzak53]

Kiss from Polen🔥💋💋🤗

[@emilypascoe1415]

first

[@maltezz]

was hard for me to see you leg press more than me, as a male ;(, but i guess you're kinda of a freak afterall :D

[@StandOnScripture]

You'd be better off doing thai or kick boxing

[@christopherbrooks6921]

Wow Just wow you are such a beast who is absolutely beautiful 🔥🔥💪💪