Samantha Mirenda

Samantha Mirenda Follow

•Certified Personal Trainer @selfmade_trainingfacility_cbus
•#BuildATank
•Training inquires: samanthamirenda17@gmail.com

4,529 Followers  928 Follow

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One day I’ll learn to french braid my hair, but until then, a hat & braids it is. ✊🏼
Fitness is a privilege.
Your health should never be taken for granted, & you have the choice to be able to improve your health in more than one way. 
#letswork
Mini donuts after a leg workout, what more you could want?! #treatyoself
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•Box squats 4x12
•Belt squats 4x8
•Reverse lunge 4x12
•Kettle bell swings 4x12-15
•Hip thrusts 4x12-15
•Prone curls 3x10
•Hyper extension 3x10
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The outcome of your goal is in the work you’re avoiding. 
You don’t have to wait until the new year to start working on you. 🤙🏼 #letswork
#allblackeverything 🖤
My glutes are so sore from yesterday’s workout. Swipe to check it out💀
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•Front squats: 10,8,5,3 (video)
•Walking lunges: 4x8-10 (video)
•RDLS: 4x12-15 (video)
•Glute kickbacks:3x12-15
•Prone curls:4x12-15
•Abductors/ abductors:3x20
•Hyper extensions:4x10-12
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Squat tip: Breathing is SO important. Make sure when you take a deep breath you also keep your core tight. You don’t want to lose tightness in your core when you’re trying to support the weight you’re squatting.
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 Serious training inquires DM or email: samanthamirenda17@gmail.com
Taking in person clients JAN 1ST
Anybody can pose to create an illusion with their body, but you can’t create an illusion for hard work, dedication & consistency!!!
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Selfie game is strong when you have two phones right? @liveboldordiebored 🤪
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📩 Serious training inquires DM or email: samanthamirenda17@gmail.com
Taking in person clients JAN 1ST
@selfmade_trainingfacility_cbus
YO! it’s finals week (I’m sure a few of ya can relate💀)
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Yesterday, at the gym I forgot what locker was mine, so I walked around to every black lock (like 7 or so) until I found my lock LOL. ~it was one of those days~
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With school, work, & my personal life, things can start to get stressful. HOWEVER, making it to the gym as much as I can (4-5 times a week) helps sooooo much with my stress. -
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📩 Serious training inquires DM or email: samanthamirenda17@gmail.com
Taking in person clients JAN 1ST
Currently still sore from my leg workout on Monday. Here is my workout 👇🏼
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•Barbell squats: 3x6, 1x3 ~
•DB split squats:4x8 ~
•Leg press: 4x10-12 ~
•DB RDL 4x8-10 ~
•Hip thrust: 3x8, 2x10-12 ~
•Cable pull through: 3x12 ~
•Adductor machine: 3x12-15 ~—————————————————————
~ 📩 Serious training inquires DM or email: samanthamirenda17@gmail.com
Taking in person clients JAN 1ST
Have ya ever had a really good workout that puts you in a good mood the rest of the day? 😀 —————————————————————
📩 Serious training inquires DM or email: samanthamirenda17@gmail.com
Taking in person clients JAN 1ST
@selfmade_trainingfacility_cbus
Now, imagine what you could achieve by this time next year. 
You don’t have to wait for the first of the year to get started on new fitness/ life goals. 
Set a goal. Make a plan. Achieve it. -
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📩 Serious training inquires DM or email: samanthamirenda17@gmail.com
Taking in person clients JAN 1ST
@selfmade_trainingfacility_cbus
I woke up super sore from yesterday’s leg/glute workout 😫 here are a couple videos from yesterday!
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Pin squats: Helps build explosive-strength. Essentially, it helps build your strength by slightly removing the tension in your muscles (when the bar rests) to get out of the parallel position of the squat. I personally didn’t go heavy on these to really focus on my form. —————————————————————
Belt squats: Helps build leg/ hip strength without putting as much stress on your back & knees as a barbell squat does. This machine burned my booty cheeks and hamstrings 🥵
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Split Squats: Helps builds your quads/hams & glutes. This exercise might seem “basic” but it is extremely effective and challenging when done correctly.  It also helps build your stability. —————————————————————
📩 Serious training inquires DM or email: samanthamirenda17@gmail.com. TAKING IN PERSON CLIENTS JAN 1ST @selfmade_trainingfacility_cbus