Sami B @leanmachine21 on Instagram photo February 18
119

Cardio anyone?? ⠀ ⠀ I'm excited to get back outside once these cold days say "adios" here in Ohio. But until then, I need to practice my sprints on the indoor treadmills so I can prepare for the outdoor version. ⠀ ⠀ If you get bored on the treadmill like I do (despite sticking to sprints), add in some basic squats and walking lunges to keep your heart rate up and a slight burn to your lower half!!

Sami B @leanmachine21 on Instagram photo February 17
93

I’ve had 4 days off this week from the gym with so much work-related things being top priority (you all continue to blow me away with your orders and response to P’tulas launches - OMG !! 😱😱) and I’m soo ready to get back tomorrow to push thru another intense workout like this one I did last weekend !! Idk if it was the outfit. Or if it was the outfit. 🤣🙈Totally kidding. But I had the biggest swea

Sami B @leanmachine21 on Instagram photo February 15
280

I know how this may look. 🧐⠀ ⠀ But promise you it's a good one to try!! Obviously it looks a little funny and I’m lucky that there’s usually less people at the gym during the hours I go - and those whom I see during those times know my routine 😂💪🏼...⠀ ⠀ Truthfully - this variation of bilateral "donkey kicks" is a good one after giving it a try myself! Not only are you squeezing your butt to lift u

Sami B @leanmachine21 on Instagram photo February 13
159

Get off the couch!! ;) ⠀ ⠀ To my HOME exercisers- no equipment needed - just a chair OR couch and your body!!! ⠀ ⠀ 1. Basic Jump Squats. Perform 15, 20, 25, 30 reps (= 4 sets) ⠀ ⠀ 2. Seated Pistol Squats. Perform 6-8 on each leg for 10-15 reps. Total of 4 sets. ⠀ ⠀ Want to make it more difficult? Add a dumbbell or a weight in your hands!! ⠀ ⠀ Outfit by Ptula. The Grace Sports Bra (available at @pt

Sami B @leanmachine21 on Instagram photo February 9
108

Hiyaaa Shoulders!!! You guys are so sweet with your comments on the last post 💙🙏🏼 and I did in fact have a shoulder vid ready for you today!! ⠀ ⠀ I took a bunch of videos this particular day (if you haven’t yet noticed 😉🤣 - must have been because it was a good hair day and the bun was nonexistent for a moment in time) 🙀👱🏼‍♀️⠀⠀ ⠀ I really enjoy single arm exercises (as the first exercise shows) - e

Sami B @leanmachine21 on Instagram photo February 9
230

T - 3 weeks until the Arnold Sports Festival!!! ✨💪🏼 ⠀ Who’s coming to the Arnold Expo here in Columbus Ohio!?! 🙋🏼‍♀️ Thus far it’s basically our 1 “POP UP SHOP” for @ptulaactive!! ⠀ ⠀ I’ll be there allllll 3 days (2/2-2/5) at the P’tula Booth #959 !!! ⠀ ⠀ We’ve got exclusive items launching just for the Arnold !!! ♥️🤩 Sneak peeks coming soon!! 👀 (If you follow me on my personal page - you have som

Sami B @leanmachine21 on Instagram photo February 8
40

Ready for a few great LOWER BODY MOVES for your home workouts? Try these 4 moves back to back for 5 sets!!! ⠀ . . . . . . . . . . . . . . . . . . . ⠀ Sumo Squat Walks - toes and knees pointed outward. Squat and walk forward. 20 total steps⠀ ⠀ x⠀ ⠀ Side Squat Shuffles - wide stance, core tight. 10 shuffles each way⠀ ⠀ x⠀ ⠀ Cross Over Front Lunges - 15 per leg⠀ ⠀ x⠀ ⠀ Stationary Front Explosive Lung

Sami B @leanmachine21 on Instagram photo February 7
191

Time for a calorie-torching 🔥🔥 exercise for you all!! Whether you workout at the gym OR at home - add this to your FULL BODY workout or HIIT workout for a metabolism boost!! ⠀ ⠀ For exercises such as this - keep your core nice and tight throughout the entire exercise (that’s also true for pretty much ANY and every exercise out there) 🤗⠀ ⠀ You may also want to warm up your hip flexors and abductor

Sami B @leanmachine21 on Instagram photo February 7
127

Going to throw some glute videos your way these next couple weeks!! I’ve been focusing more on the other muscle groups as the #booty workouts are pretty concentrated on most fitness accounts these days 🍑💪🏼⠀ ⠀ Butttttt 😉 glutes are still one of my favorite muscle groups to train (although hamstrings, abs and back are getting pretty closeeee). ⠀ ⠀ Here’s a real-time cable trio that is a staple in my

Sami B @leanmachine21 on Instagram photo February 6
62

Please read... ⠀ ⠀ After reading the comments on @ptulaactive, I want to tell you all something... ⠀ ⠀ THANK YOU!! ♥️ Thank you for telling me more about YOU. Learning about each of you INSPIRED me to put this post together... ⠀ ⠀ I want you to know... how INSPIRING YOU ALL ARE!! ⠀ ⠀ I think it’s easy to get caught up in the “inspos” of social media that we tend to forget how inspiring we are OURS

Sami B @leanmachine21 on Instagram photo February 5
46

Heyyyyy everyone! Happy Monday! ⠀ ⠀ New Full Workout just went LIVE on my YouTube Channel. Click the link in my bio. ⠀ ⠀ It's a great Back & Bicep workout using only 1 machine --> the Free Motion Cable. Go check it out, print out the workout and once you perform it comment below or under the video on YouTube !! I love hearing from you all. ⠀ ⠀ xo ⠀ ⠀ Outfit by Ptula @ptulaactive.. Alainahs will be

Sami B @leanmachine21 on Instagram photo February 4
91

In honor of the #SuperBowl 🏈 today and thinking of the agility workouts those football players do during their practices, I wanted to show you a fun and challenging way to JUMP SQUAT. ⠀ ⠀ I used to do these in basketball to help build up my JUMP!! This video is REAL TIME (aside from the small slower portion) and you can see the height I get once I pull off the bands. ⠀ ⠀ I’ve had these bands sinc

Sami B @leanmachine21 on Instagram photo February 3
98

Hoping everyone is having a fabulous weekend and ready for the SUPER BOWL tomorrow !!! 😃🏈⠀ ⠀ I haven’t posted a photo in a while so thought I’d do so today!! And a few other updates ! ⠀ ⠀ 1. @ptulaactive is giving away this outfit in honor of Valentines Day 💜 and their mini restock / launch on 2/12 at 10 AM EST . Go check it out! 😉🤩🙈 ⠀ ⠀ 2. I’m finally going to get back to my YouTube channel - I d

Sami B @leanmachine21 on Instagram photo February 2
97

Happy Fridayyyy everyone!!! Hope you all had a productive week!!! ⠀ ⠀ Here is a killer 🔥 upper body barbell routine - at home (any straight bar would do) or at the gym!!⠀ ⠀ 1. Triple Take on the Bicep Curl - you’ll perform 6-7 reps of each variation (3 variations - notice my hand position on the bar is a WIDE GRIP, STANDARD GRIP AND NARROW GRIP). 21 reps total x 3 sets ⠀ ⠀ 2. Overhead Tricep Exten

Sami B @leanmachine21 on Instagram photo February 1
151

1 of the BEST booty supersets to add to your #gluteworkouts !! ⠀ ⠀ 1. Smith Machine Hip Thrusts - I personally love this version because adding and subtracting plates is much quicker and easier to do - AND I can focus on the pelvic tilt 💯 and not be too concerned with balance (barbell hip thrusts are just as amazing!!) ⠀ ⠀ HOW TO PERFORM: Perform 6-8 reps of a traditional hip thrust with your feet

Sami B @leanmachine21 on Instagram photo January 30
182

The Trio Thigh Tortureee 🔥💥🤭 ⠀ ⠀ Tried this and almost couldn’t get 3 sets in to even record for you all 😭🙈 ⠀ ⠀ 1. Perform 6-8 Split Squats on 1 leg (40-50lbs)⠀ ⠀ 2. Drop the weight completely and perform 6-8 Jumping Split Squats ⠀ ⠀ 3. Grab the barbell again and perform 6-8 mini pulses at the bottom.. 🤭😭⠀ ⠀ Switch legs . That’s 1 set. ⠀ ⠀ Perform 3 !! ⠀ ⠀ @ptulaactive @conqherfitvideos @samibosse

Sami B @leanmachine21 on Instagram photo January 29
129

It’s Monday!! Which meansss 🧐 ⠀ ⠀ Just a new week to be motivated in any and all parts of your life - including your workouts !! 💙🤩⠀ ⠀ The pace of the video is “real time”. I’m holding each rep for at least 2 seconds at the bottom and taking my good ole time on the eccentric portion of the move 💪🏼. ⠀ ⠀ 1. Regular Wide Grip Pull Downs — 1 concentric beat : 4 eccentric beats for 10 reps⠀ ⠀ 2. After

Sami B @leanmachine21 on Instagram photo January 26
170

It’s Fridayyyy!! ⠀⠀ ⠀⠀ BBY girls, I’ll be doing a mini gym Periscope with you in a little bit to show you form on several moves to help guide you get the MOST out of your workouts and check on your first week into the program.. ♥️⠀⠀ ⠀⠀ Poor form and poor technique will affect your progress and also be a safety concern. 🙅🏼‍♀️ Ain’t nobody got time for that.. ⠀⠀ ⠀⠀ In other news - add this exercise

Sami B @leanmachine21 on Instagram photo January 25
139

Nothing philosophical or educational in this post 🙈😈🍆🍇🍠 Just the Outfit Of The Day ✌🏼 #ootd

Sami B @leanmachine21 on Instagram photo January 24
135

I rarely ever do oblique-specific exercises. ⠀ ⠀ Genetically, I do not have an “hourglass” figure ⏳ from the front so I avoid oblique-focused exercises (and other exercises) to avoid my waist from building OUTward too much ( 🙄 this is what I’ve noticed when I do oblique and heavy-weight core exercises - it tends to build ME outward but that doesn’t mean it will be the same for you ♥️) ⠀ ⠀ I gave t

Sami B @leanmachine21 on Instagram photo January 23
67

BACK SUPERSET DAYYYY!! 👊🏼🤓⠀ ⠀ Lots of focus on the upper OUTER back. ⠀ ⠀ 1. Wide Grip Cable Pull Down - 15 reps x 4 sets ⠀ ⠀ SUPERSET WITH ⠀ ⠀ 2. Cable (Bent Elbow) Cross Over - you'll be able to go heavier in this version compared to if your arms were straighter (compared to flies) - 15 reps x 4 sets ⠀ ⠀ Outfit: The Leslie Lyrical Long Sleeve in Smooth Black (size M) + The Alainah Allure Legging

Sami B @leanmachine21 on Instagram photo January 23
118

Our first few #prepweek videos are finished for my BBY Girls’ and their 1st day in the program is almost complete!!! 🙌🏼🤩⠀ ⠀ Let’s keep this excitement going throughout the program and BEYOND, girls!! ⠀ ⠀ Hope everyone else is having a fabulous Monday!!! Extra motivating for me today as it was in the 50s here in Ohio and it kinda felt like Spring! 🙈😛💐🌸 ⠀ ⠀ Outfit by @ptulaactive 💙 #ptulaactive #abs

Sami B @leanmachine21 on Instagram photo January 21
128

Holy Thigh Burnnnnn 😱🔥 I incorporated resistance bands AND some pulse work and it really gave my quads a run for their money 😏 (notice at the top of the step I maintain a squat position)... I don’t use resistance bands too much but think that needs to change !! Tag a friend and add these lower body exercises as a FINISHER in your next leg workout . COMMENT BELOW as I love to hear when you do it!!

Sami B @leanmachine21 on Instagram photo January 19
108

Alotta my full body moves seem to incorporate: ⠀ ⠀ A lunge or squat ⠀ A pike variation for the abs ⠀ A push up (either chest or triceps) ⠀ ⠀ Give these 4 moves a try and perform 15 reps for 4-5 sets for a full body banging workout ! 😉🔥👊🏼⠀ ⠀ Outfit : P’tula @ptulaactive ⠀ Laura Lush Long Sleeve (tied in the front) size medium. The Lindsay Double Take Legging in Charcoal (size medium) 💙⠀ ⠀www.ptulaa

Sami B @leanmachine21 on Instagram photo January 18
156

LOVE THIS BICEP WORKOUT SO MUCH! And you don’t move location!! 😱🙅🏼‍♀️ ⠀ ⠀ 1. Lying Single Arm Bicep Curls - 15 reps per arm for 3 sets ⠀ ⠀ 2. Seated Variation of Concentration Curl - 12 reps per arm for 3 sets ⠀ ⠀ 3. Single Arm Variation of Preacher Curl - 15 reps per arm for 3 sets ⠀ ⠀ Add this to your arm day and comment below to tell me what you think!! 😗💪🏼 ⠀ ⠀ Outfit : All P’tula @ptulaactive

Sami B @leanmachine21 on Instagram photo January 16
131

Leg Day!!! ⠀ ⠀ 1. Aim for 8-12 reps, nice and slow. Squeeze your glutes at the top while pushing your pelvis FORWARD. ⠀ ⠀ SUPERSET WITH ⠀ ⠀ 2. Deadlift Double Pulse - shoot for 8 full reps and notice at the bottom⠀ you only come up HALFWAY and then go back down and come back up fully!! That’s 1 rep. ⠀ ⠀ Perform 5 total sets. ⠀ ⠀ 3. Barbell between your legs and stagger them in a lunge fashion. Kee

Sami B @leanmachine21 on Instagram photo January 16
209

You all know I'm into fitness (hence my fitness page here ;) But I wanted to give you 5 things you may not know about me: ⠀ ⠀ 1. I'm left-handed 🤚🏼⠀ 2. I tore my ACL and meniscus in my left knee during H.S. basketball and never had either repaired⠀ 3. I am married 💍♥️ 4. I graduated from The Ohio State University with a Bachelors Degree in Nursing (RN, BSN) 👩🏼‍⚕️💉 5. I own 10 pairs of heels and on

Sami B @leanmachine21 on Instagram photo January 12
180

How to ✌🏼whittle your middle ✌🏼? ⠀ ⠀ ✅ Clean up your diet⠀ ✅ Drink more water 💦 ⠀ ✅ Focus on mainlyyy body weight ab exercises ⠀ ✅ Focus on GOOD POSTURE⠀ ✅ Build up your upper back and booty to make your waist appear smaller!! ⠀ ⠀ ❌ Wear a waist cincher 🙅🏼‍♀️⠀ ❌ Do countless hours of cardio 🤭 ⠀ ⠀ Try these moves back to back to start ✌🏼 whittling your middle ✌🏼 the correct way!! 👊🏼☺️ REAL TIME VID

Sami B @leanmachine21 on Instagram photo January 11
131

Build A Better You Challenge ENROLLMENT IS NOW CLOSED!!! 🙈🙈 ⠀ If you were able to get a spot, you’ll receive a confirmation email (PLEASE CHECK YOUR JUNK FOLDER). There’s information I need from you in order to complete your program!! ⠀ ⠀ So excited get back to coaching some of you fabulous and determined ladiesssss!!! ♥️👊🏼 Lets do this!!!! ⠀ ⠀

Sami B @leanmachine21 on Instagram photo January 10
171

Another oldie but goooodie for your entire core!!! Using some old jump stretch bands that I used a lot during high school basketball practice- they helped with my endurance and agility as an athlete!! I weigh 150 lbs and they hold my body up off the floor! 😱 You can imagine the resistance they give during the crunching phase here. I’m showing a few angles so you can see how I set it up on the Smit

Sami B @leanmachine21 on Instagram photo January 9
64

Oh some more upper body !! Triceps and back using the cables and a straight bar .. 1️⃣ Overhead Tricep Extensions - LOVE the version - you can make it as narrow or wide as you want! Keep your upper arm super steady for focus on straightening your elbows and squeeze the back of your arms. 4 sets x 12 reps 2️⃣ Mid-Grip Row - not super wide and not super narrow. Elbows parallel to the floor. Squeeze

Sami B @leanmachine21 on Instagram photo January 5
293

No music, not sped up at all. 👊🏼💦⠀ ⠀ My gym got all new cardio equipment a few weeks ago and these babies were a new feature !!⠀ ⠀ Since they aren’t a common treadmill, I thought I would give you a quick video on how to perform ✌🏼 lower body burning sprints !! ⠀ ⠀ Notice the handle on the right - this is your GAUGE to choose how much resistance you want on the belt. Push it forward, you have the m

Sami B @leanmachine21 on Instagram photo January 4
216

Now this is one move I don't do ENOUGH OF. If done properly, this move will engage your lower back, your glutes and your hamstrings all in 1 motion!! ⠀ ⠀ EX #1: Grab a barbell and place behind neck. You can also use a plate and hold to your chest. SLOWLY drop your upper body to the floor while you bend at the hips. I want you to SQUEEZE your glutes and pull yourself back up to where your shoulders

Sami B @leanmachine21 on Instagram photo January 3
81

Try these 5 exercises for a badass thigh burn!! 🔥🔥⠀ ⠀ 1. Start with the 1st exercise as you’ll need the most balance and coordination. You can ALWAYS touch the wall to help with your balance. 4 sets for 10 reps each leg. ⠀ ⠀ 2. Grab any kind of weight - Barbell is ideal to position under your elevated leg. Push up and down with your front heel. 4 sets for 10 reps each leg. ⠀ ⠀ 3. Same Barbell - no

Sami B @leanmachine21 on Instagram photo January 2
125

1st Workout Vid of 2018!!!! 🔥👊🏼 . . BACK ATTACK!! I think a strong, muscular back is so sexy - for both men and women alike. Personally, I think the back is slightly underrated for us ladies - so give these 3 moves a try in a tri-set fashion .. 12-15 slow and controlled reps x 4-5 sets ... . . . ✨ BUILD A BETTER YOU CHALLENGE UPDATE - OPENING ENROLLMENT ON JANUARY 11th. TIME TBD. ✨ . . . Outfit b

Sami B @leanmachine21 on Instagram photo January 1
57

Reflecting on everything that happened in 2017, I don’t think I’ve ever grown so much in my 29 years on this earth 😭🙌🏼. ⠀ ⠀ I learned so much about myself. I learned where my heart truly lies and what my true passions really are. I learned more about what my weakness are and still learning how to strengthen them up a bit 😉. ⠀ ⠀ I worked long hours doing what I love - and looking back, it never fel

Sami B @leanmachine21 on Instagram photo December 31
43

We’re going to finish 2017 with this intense back workout... 100% cables. Keep your neck relaxed and long throughout the entire set and hold the squeeze for 2-3 seconds for each rep. That will have your back burninnnn’ 🔥🔥 . . . You all know the outfit details - all P’tula @ptulaactive 💙 . The Leslie Long Sleeve available now (XS available on January 7th), newest color to our Raenells launching soo

Sami B @leanmachine21 on Instagram photo December 29
177

Didn’t bring my camera to the gym with me much this week, but still got in some footage with my iPhone. This is real time with no music - curious which version you like seeing - or a mix of both... Comment belowww !! . . . If you attempt the 4th exercise - please note that not all quad extension machines are created equal. Ideally I would’ve wanted to lean further back to better engage my quads bu

Sami B @leanmachine21 on Instagram photo December 22
95

Advanced moves for the abbbs!! . . . I love moves like these because they’ll engage so much more than just your abdominals. . . . Practice good form and balance your first couple times. Then aim for 5 sets for as many reps as possible... 🙃🤩💪🏼 . . . Outfit by P’tula @ptulaactive . Leggings are the Alainah Allure Legging in PURPLE HAZE (S). ♥️✨ . . . 🎧 is by @_nocopyrightsounds #ptulaactive #ptulalo

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