Wellness with Makalah

A moment for a wellness blog!

The long awaited (aka like 2 months) hybrid workout split deets! This split has done wonders for muscle groups that I wasn’t utilizing, and it’s integrated both lifting and running which has brought so much more joy back into my workouts. Back to training for 26.2 and I AM SO JAZZED!!!!

SPOTIFY PLAYLISTS – THANK ME LATER 🙂 peep *go absolutely crazy hot girl energy*

Hybrid Split – Reminder that I am not a certified personal trainer and integrate personal knowledge of my sports years / yoga practice into my lifts. I do what works for my body – listen to yours and continue to figure out what works best for YOU!

Monday: quads / shoulders / chest & short walk/run
✓ Open chest flies 3×8, 20s
✓ Incline/shoulder press (did upright rows x45) 3×8
✓ Single arm db rows 3×8, 35s
✓ Lateral raises 3×8, (shoulders), 10s
✓ Leg press (3×8), 250lbs
✓ Leg extension 3×8, 80 then 100×2
✓ Lunge squats 3×8, 45, 65
✓ Pull ups 3×6, went hard

Tuesday: fast run for 45 mins & abs/pelvic floor training/yoga
Complete

Wednesday: glutes & hams x heavier day
✓ Hip thrusts 4×6, 100, thrust hold x 6 secs
✓ Front squat 3×6, backward lunges 3×10, 65 (did 4×5 heavy back squats this week)
✓ Single leg RDL 3×6/8, 55
✓ Leg press 3×8, 270 dual leg (single leg next week/every other), 1 set x 340
✓ Bulgarian lunges 3×6, warm up then 35 each hand (or any form of lunge if dying)

Thursday: back, bis, & light run
✓ Bent over rows 3×8, 65
✓ Lat pull down 3×8, 80
✓ Cable rows 3×8, 90s
✓ Lat raises 3×8, 10s (did standing 45 degrees)
✓ Face pulls 3×8 40
✓ Around the worlds 3×8, 10s
✓ Pull ups 3×6 (finisher)
✓Hammer curls 3×6 each, 20s
✓Seated/standing bicep curls 3×8, bar 40

Friday: quads, tris, and yoga
✓ Sumo squat on elevated platform, 3×8, 95
✓ Goblet squat, 3×8, 65
✓ Leg press single legs wide, 3×8, (dabble with variations pending wed) 180
✓ Leg curl 3×8, 80
✓ Single arm triceps overhead, 3×8 each, 15s
✓ Tricep extension laying down 3×8, 30
✓ Bench press 3×6, 45, 65, 85
✓ Pull ups 3×8 or 45 secs, got back big

Saturday: long run (6-12 miles), stretching & meditation post run
Sunday: hit shoulders & bis / 3 mile walk, active rest of some sort

This schedule is after years of both lifting and running and never finding the right combo to keep my legs fresh. I love the release I get from both of these hobbies and this has been the best schedule for me, but I have definitely seen my physique change. I can’t fit into any of last summer’s clothes and my quads feel like little turkey legs but I loooooove being able to feel healthy and not weak like I often felt last summer! It’s all about growth and fueling my body in a different way (to truly support me)!

Love this schedule and love who I show up as in the gym… she’s a different version of me but she’s grown in strength in many different ways, especially more than just physically!

with love,

makalah marie

p.s. pics for proof below hahaha transformation lowkey kinda wild! Any shopping recs for this build?! i need new shorts lolol happy summer 🙂

p.p.s being 5’10 and growing your glutes is not for the weak. two years and a heckin lot of protein and finally… seeing some growth lol