Happy Presidents Day!

I’ll be spending the day prepping for the week and studying for my exams (what’s new 🤷🏼‍♀️). Who else has the day off today? ⬇️ PS: @wearetala review is up on my channel now! Ft this outfit 😍
99 1,930 20 hours ago
Happy presidents day!

i’ll be spending the day prepping for the week and studying for my exams (what’s new 🤷🏼‍♀️). who else has the day off today? ⬇️ ps: @wearetala review is up on my channel now! ft this outfit 😍
Feelin lil thick from this winter season ❄️
136 10,765 Yesterday
Feelin lil thick from this winter season ❄️
thicc & thriving baby 🍑 feelin’ so strong after crushing this squat day today 👏🏽 gettin’ a solid workout in before a long day of studying makes me feel SO much better about sitting at a desk all day 😂 spent all day cramming for my big cardiac exam tomorrow - wish me luck 🥴
⠀⠀⠀⠀⠀⠀⠀⠀⠀
@zachary.j.turner & I are still working on perfecting our strength program (should be launching end of feb/early march & is much different than all of my other programs) 🤩 this program is truly amazing - pushes me to my limits & makes me feel so dang strong - I cannot wait for you guys to give it a try yourselves 🥵
⠀⠀⠀⠀⠀⠀⠀⠀⠀
• squats: 5x8 @ 70% of max ☠️
• belt squats: 3x8
• heel elevated goblet: 3x10
• DB step ups: 3x10 each leg
• plank: 3x1 min (not video’d)
⠀⠀⠀⠀⠀⠀⠀⠀⠀
knee sleeves: @mbslingshot “BAILEY” saves you $$
belt: @harbingerfitness
⠀⠀⠀⠀⠀⠀⠀⠀⠀
top: homemade acid wash crop 🤩
@hydrojug: “BAILEY10”
shoes: off white converse
⠀⠀⠀⠀⠀⠀⠀⠀⠀
hope you all had an AMAZING monday ğŸ’ž
153 9,664 10 hours ago
Thicc & thriving baby 🍑 feelin’ so strong after crushing this squat day today 👏🏽 gettin’ a solid workout in before a long day of studying makes me feel so much better about sitting at a desk all day 😂 spent all day cramming for my big cardiac exam tomorrow - wish me luck 🥴
⠀⠀⠀⠀⠀⠀⠀⠀⠀
@ zachary.j.turner & i are still working on perfecting our strength program (should be launching end of feb/early march & is much different than all of my other programs) 🤩 this program is truly amazing - pushes me to my limits & makes me feel so dang strong - i cannot wait for you guys to give it a try yourselves 🥵
⠀⠀⠀⠀⠀⠀⠀⠀⠀
• squats: 5x8 @ 70% of max ☠️
• belt squats: 3x8
• heel elevated goblet: 3x10
• db step ups: 3x10 each leg
• plank: 3x1 min (not video’d)
⠀⠀⠀⠀⠀⠀⠀⠀⠀
knee sleeves: @ mbslingshot “bailey” saves you $$
belt: @ harbingerfitness
⠀⠀⠀⠀⠀⠀⠀⠀⠀
top: homemade acid wash crop 🤩
@ hydrojug: “bailey10”
shoes: off white converse
⠀⠀⠀⠀⠀⠀⠀⠀⠀
hope you all had an amazing monday ğŸ’ž
Happy Monday my lovely peeps💗 GLUTES & HAMSTRINGS👏🏼🍑 Swipe➡️ and save this workout for your next leg day if you wanna grow those leggies🥳 We got ourselves a good solid booty building workout to kick start your Monday morning! 🤩 Lots of supersets in this workout today!👊🏼😅 So get ready to feel those muscles working! Who’s ready to have a great week!?🤍 ⠀
LETS SMASH THIS SESH👊🏼 ⠀
⠀
Outfit || long sleeve @buffbunny_collection || code MAKAYLA || leggings @alphalete || shoes @nike || #dailygymfits ⠀
⠀
⠀⠀
@pescience || prolific pre workout in melon berry twist is my fave atm!! Code “Makayla” to save 15%off anything! ⠀⠀
⠀
The workout: ⠀
Superset:⠀
1️⃣ sumo squats || 15 x 3⠀
2️⃣ jumping split squats || 8/s x3⠀
⠀
Superset:⠀
3️⃣ single side elevated glute bridge || 8/s x3⠀
4️⃣ banded elevated glute bridge || 12 x 3⠀
⠀
5️⃣ single side hip thrust || 8/s x3⠀
6️⃣ elevated banded hip thrust || 12 x 3⠀
7️⃣hip thrusts || 12 x 4 ⠀
⠀
⠀
#gluteworkout #beginnerworkout #glutegrowth #peachy #bootybuilder #workouts #workoutroutine #buffbunnycollection #adidas #alphalete
131 6,290 17 hours ago
Happy monday my lovely peeps💗 glutes & hamstrings👏🏼🍑 swipe➡️ and save this workout for your next leg day if you wanna grow those leggies🥳 we got ourselves a good solid b***y building workout to kick start your monday morning! 🤩 lots of supersets in this workout today!👊🏼😅 so get ready to feel those muscles working! who’s ready to have a great week!?🤍 ⠀
lets smash this sesh👊🏼 ⠀
⠀
outfit || long sleeve @buffbunny_collection || code makayla || leggings @alphalete || shoes @nike || #dailygymfits ⠀
⠀
⠀⠀
@pescience || prolific pre workout in melon berry twist is my fave atm!! code “makayla” to save 15%off anything! ⠀⠀
⠀
the workout: ⠀
superset:⠀
1️⃣ sumo squats || 15 x 3⠀
2️⃣ jumping split squats || 8/s x3⠀
⠀
superset:⠀
3️⃣ single side elevated glute bridge || 8/s x3⠀
4️⃣ banded elevated glute bridge || 12 x 3⠀
⠀
5️⃣ single side hip t****t || 8/s x3⠀
6️⃣ elevated banded hip t****t || 12 x 3⠀
7️⃣hip thrusts || 12 x 4 ⠀
⠀
⠀
#gluteworkout #beginnerworkout #glutegrowth #peachy #bootybuilder #workouts #workoutroutine #buffbunnycollection #adidas #alphalete
LEG AND BOOTY🔥⁣
⁣
Make sure to tag your friend for some 🍑 gains and if anyone would find this video helpful! Don’t forget to like this video and support my content so i know what you want to see :)⁣
⁣
We are doing a spicy leg day today! My full workouts are always posted on each exercise slide if you wanted a full workout.⁣
⁣
TODAY is the last day for my sale on some of my fitness accessories 😍 Don’t miss out on some of those deals! Shop my glute bands and accessories at the link in my bio. ⁣
⁣
OUTFIT- @suziebfashion⁣
⁣
Song- LOVE ME Jonny Koch Annie Solange #suziebfitness #legworkouts #legdayworkout #legworkout #gluteworkout #lowerbodyworkout #fitnessmotivation #workoutmotivation
367 12,709 17 hours ago
Leg and booty🔥⁣
⁣
make sure to tag your friend for some 🍑 gains and if anyone would find this video helpful! don’t forget to like this video and support my content so i know what you want to see :)⁣
⁣
we are doing a spicy leg day today! my full workouts are always posted on each exercise slide if you wanted a full workout.⁣
⁣
today is the last day for my sale on some of my fitness accessories 😍 don’t miss out on some of those deals! shop my glute bands and accessories at the link in my bio. ⁣
⁣
outfit- @suziebfashion⁣
⁣
song- love me jonny koch annie solange #suziebfitness #legworkouts #legdayworkout #legworkout #gluteworkout #lowerbodyworkout #fitnessmotivation #workoutmotivation
🍑
245 13,671 6 hours ago
🍑
GLUTE BAND ONLY WORKOUT 🍑⁣
⁣
Happy Valentine’s Day babes 💋 Make sure to tag a friend if they have a glute band, and would like this! Don’t forget to like my video so i know the content y’all want to see ❤️⁣
⁣
Today we are using my limited edition Smooch bands! I’m so proud of all my band collections, and it always means so much to see you all excited over them. The support you all show me, i can’t even begin to thank you all enough. I hope you all like this video! The first one is sooo good. Try it out at your own risk 😂⁣
⁣
SHOP these bands and my Valentine’s Day sale in the link in my bio 💋 Have a good weekend lovers. ⁣
⁣
Outfit- @suziebfashion⁣
⁣
Song- Don’t want you back- Johnning NCS #suziebfitness #abworkout #abworkouts #upperbodyworkout #gluteworkout #legdayworkout #legday #fitnessmotivation
307 14,518 3 days ago
Glute band only workout 🍑⁣
⁣
happy valentine’s day b***s 💋 make sure to tag a friend if they have a glute band, and would like this! don’t forget to like my video so i know the content y’all want to see ❤️⁣
⁣
today we are using my limited edition smooch bands! i’m so proud of all my band collections, and it always means so much to see you all excited over them. the support you all show me, i can’t even begin to thank you all enough. i hope you all like this video! the first one is sooo good. try it out at your own risk 😂⁣
⁣
shop these bands and my valentine’s day sale in the link in my bio 💋 have a good weekend lovers. ⁣
⁣
outfit- @suziebfashion⁣
⁣
song- don’t want you back- johnning ncs #suziebfitness #abworkout #abworkouts #upperbodyworkout #gluteworkout #legdayworkout #legday #fitnessmotivation
Had a fun date last night and of course ate way too much 😍💁🏽‍♀️ no regrets, it was delicious 🤤💯 and today I was feeling great and crushed my workout 💪🏼💪🏼 sounds like a good balance to me 🤣🙌🏼
•
•
Hope you all are having a great weekend so far! 🖤💕
•
•
•
Coached by @orenwhitingfitness •
•
#fitgirl #fitness #fitnessgirl #fitnessmotivation #fit #fitmom #fitspo #fitfam #fitnessmodel #fitnation #instagood #instafit #workoutmotivation #workinprogress #workworkwork #workhardplayhard #bootygaintrain #gluteworkout #glutegains #girlswholift #girlswhoeat #gains #gym #gymmotivation #gymshark #gymsharkleggings #gymshark66 #gymselfie #selfie #axiomfitness
116 2,583 2 days ago
Had a fun date last night and of course ate way too much 😍💁🏽‍♀️ no regrets, it was delicious 🤤💯 and today i was feeling great and crushed my workout 💪🏼💪🏼 sounds like a good balance to me 🤣🙌🏼


hope you all are having a great weekend so far! 🖤💕



coached by @orenwhitingfitness

#fitgirl #fitness #fitnessgirl #fitnessmotivation #fit #fitmom #fitspo #fitfam #fitnessmodel #fitnation #instagood #instafit #workoutmotivation #workinprogress #workworkwork #workhardplayhard #bootygaintrain #gluteworkout #glutegains #girlswholift #girlswhoeat #gains #gym #gymmotivation #gymshark #gymsharkleggings #gymshark66 #gymselfie #selfie #axiomfitness
Besides rotation being one of the 7 key movement patterns, I love teaching about better rotational strategies because of all the concepts of movement it teaches. We have a mobile lower body while we are trying to create stability in the trunk and upper body. There is drive coming from the feet on the ground to show how we create strength from the feet up! The bigger muscles of the body…the glutes, obliques, and lats have to do what they are designed for, which is both produce and resist force at the same time. 
______________

Also rotation is a great opportunity to teach how the glutes impact the shoulders. That is what I wrote about in today’s #DVRT blog and how we use kettlebells and Ultimate Sandbags to not only teach these functional movement patterns, but how to use them in a very specific series of progressions. It isn’t which tool is best, it is more for which tool allows us to teach that level of movement the best. 
_____________

Find out how understanding these progressions will open up a much bigger world of functional training for you and your clients. Just ➡️check out the LINK in my BIO for the full article tons of progressions to teach people how to get results faster and more effectively. Plus, these drills are really fun!
1 3 just now
Besides rotation being one of the 7 key movement patterns, i love teaching about better rotational strategies because of all the concepts of movement it teaches. we have a mobile lower body while we are trying to create stability in the trunk and upper body. there is drive coming from the feet on the ground to show how we create strength from the feet up! the bigger muscles of the body…the glutes, obliques, and lats have to do what they are designed for, which is both produce and resist force at the same time.
______________

also rotation is a great opportunity to teach how the glutes impact the shoulders. that is what i wrote about in today’s #dvrt blog and how we use kettlebells and ultimate sandbags to not only teach these functional movement patterns, but how to use them in a very specific series of progressions. it isn’t which tool is best, it is more for which tool allows us to teach that level of movement the best.
_____________

find out how understanding these progressions will open up a much bigger world of functional training for you and your clients. just ➡️check out the link in my bio for the full article tons of progressions to teach people how to get results faster and more effectively. plus, these drills are really fun!
最適合這種天氣運動的長袖瑜伽服❤
冬天持續運動 就不怕夏天短褲短袖肉一波💪 
全身 @artemis_official_tw ,好品質 推❤  #重訓 #重訓女孩 #重訓女子 #健身女孩 #健身 #健身穿搭  #健身房 #重訓穿搭 #運動褲 #運動 #運動女孩  #gym #gymgirl  #gymmotivation  #workout #exercise #muscle #fitness #fitnessgirl #activewear  #gluteday #gluteworkout #bootybuilding #bootyworkout #深蹲 #高腳杯深蹲 #squat #gobletsquat
4 5 3 minutes ago
最適合這種天氣運動的長袖瑜伽服❤
冬天持續運動 就不怕夏天短褲短袖肉一波💪
全身 @artemis_official_tw ,好品質 推❤ #重訓 #重訓女孩 #重訓女子 #健身女孩 #健身 #健身穿搭 #健身房 #重訓穿搭 #運動褲 #運動 #運動女孩 #gym #gymgirl #gymmotivation #workout #exercise #muscle #fitness #fitnessgirl #activewear #gluteday #gluteworkout #bootybuilding #bootyworkout #深蹲 #高腳杯深蹲 #squat #gobletsquat
4 things. functional training for lower body @bodysculpt.my 
Try this! 🍑

Must try Booty Bands 🍑 From Body Sculpt ❌ No Rolling ❌ No Sliding ❌ No Popping 
Don’t miss out the good deal, is only RM60.00 for now❗️ Normal Price RM88.00 
#bootybands
#loopresistancebands 
#buildthebutt 
#glutegains 
#sculptlifestyle 
#bodysculptlifestyle 
#gluteworkout 
#squats 
#workoutbooty 
#resistancebandsworkout 
#bodysculptmy 
#shopee 
#levelup 
#mybodyunderconstruction🚧 
#workout 
#myfitnessjourney 
#gym 
#lingerielonggirdle #bodysculptsupplement #resistancebandsworkout #slimmingproductmalaysia 
#bodysculptlifestyle 
#healthylifestyle 
#makeitlifestyle 
#journeytowellness 
#journeytohealth 
#journeytofit
0 2 5 minutes ago
4 things. functional training for lower body @bodysculpt.my
try this! 🍑

must try b***y bands 🍑 from body sculpt ❌ no rolling ❌ no sliding ❌ no popping
don’t miss out the good deal, is only rm60.00 for now❗️ normal price rm88.00
#bootybands #loopresistancebands
#buildthebutt
#glutegains
#sculptlifestyle
#bodysculptlifestyle
#gluteworkout
#squats
#workoutbooty
#resistancebandsworkout
#bodysculptmy
#shopee
#levelup
#mybodyunderconstruction🚧
#workout
#myfitnessjourney
#gym
#lingerielonggirdle #bodysculptsupplement #resistancebandsworkout #slimmingproductmalaysia
#bodysculptlifestyle
#healthylifestyle
#makeitlifestyle
#journeytowellness
#journeytohealth
#journeytofit
BARBELL HIP THRUST VS BARBELL BACK SQUAT FOR MUSCLE GAIN AND STRENGTH

Compared to previous studies on the barbell hip thrust in comparison to the back squat, most studies use untrained populations or adolescents.

In this study 22 resistance trained females were used and separated into two groups, hip thrust or back squat for 12 weeks.

What's also important to note here is that they used a back squat with a full range of motion, where other studies use the
1 12 12 minutes ago
Barbell hip t****t vs barbell back squat for muscle gain and strength

compared to previous studies on the barbell hip t****t in comparison to the back squat, most studies use untrained populations or adolescents.

in this study 22 resistance trained females were used and separated into two groups, hip t****t or back squat for 12 weeks.

what's also important to note here is that they used a back squat with a full range of motion, where other studies use the "parallel" or even "90°" squat that we call the quarter squat.

the results:
.
✅ squat group improved back squat significantly more than the hip t****t group.
.
✅ the hip t****t group added only slightly better improvements in the hip t****t itself than the back squat did.
.
✅ squat group had significantly higher muscle thickness in the quadriceps and in the glutes.
.
(credit: @wolffslawfitness )
Keep your eyes on the prize 🏆
✨
Success does not always look like what you thought it would.
✨KEEP GOING✨
Train to be fit and healthy. To be the greatest version of yourself. Set yourself small goals first... for example if you want to loose weight, start by looking at your daily step count, is it above 10,000? If not, set yourself a step increase goal. You do not need anything for this- just a quiet commitment to yourself to hit this.
Once you’ve built this into your daily life, you’ve achieved your goal! Set a new one. 🍏Start to address your diet- find out how many calories you are consuming and if this supports your goals. If you want to loose weight, you need to be in a calorie deficit (eating fewer cals than you are burning day to day), if you want to gain weight/ muscle you need to be in a calorie surplus (eating more cals than you are burning day to day with a strong priority on protein intake). 🏋🏽‍♀️Start going to the gym 1-2x per week on top of your daily step goal, and get some good professional help on what you should be doing for your goal. 
Once you are consistently hitting these stepping stones, look at then upping the intensity of your workouts, and number of sessions per week. 🏆Consistency is the KEY to your success 🏆

Everyone starts from the bottom, and no one is brilliant straight away. It is not meant to be easy, but do these things for yourself and the you in a few months time will THANK YOU! 
Think about where you want to be in 6 months to a year... Are you doing everything you can to get there? ✨Start now ✨
DM for enquires on support and Personal Training.
@dwffderby 
Gym gear: @dw_fitness_first_derby @nikewomen @nike 
#fitness #workout #bootyworkout #looseweight #toneup #personaltrainer #healthylifestyle #healthyliving #fitchick #transformationtuesday #gymspo #gluteworkout #gymworkouts #summer #inspirationalquotes #trainingmotivation #fitnessinspo #fitnessmotivation #strengthtraining #flexibility #healthyeating #slimmingworld #weightlossjourney #loveyourbody #healthymind #musclebuilding #gymmotivation #nike #fitspo #getfit
0 19 16 minutes ago
Keep your eyes on the prize 🏆
✨
success does not always look like what you thought it would.
✨keep going✨
train to be fit and healthy. to be the greatest version of yourself. set yourself small goals first... for example if you want to loose weight, start by looking at your daily step count, is it above 10,000? if not, set yourself a step increase goal. you do not need anything for this- just a quiet commitment to yourself to hit this.
once you’ve built this into your daily life, you’ve achieved your goal! set a new one. 🍏start to address your diet- find out how many calories you are consuming and if this supports your goals. if you want to loose weight, you need to be in a calorie deficit (eating fewer cals than you are burning day to day), if you want to gain weight/ muscle you need to be in a calorie surplus (eating more cals than you are burning day to day with a strong priority on protein intake). 🏋🏽‍♀️start going to the gym 1-2x per week on top of your daily step goal, and get some good professional help on what you should be doing for your goal.
once you are consistently hitting these stepping stones, look at then upping the intensity of your workouts, and number of sessions per week. 🏆consistency is the key to your success 🏆

everyone starts from the bottom, and no one is brilliant straight away. it is not meant to be easy, but do these things for yourself and the you in a few months time will thank you!
think about where you want to be in 6 months to a year... are you doing everything you can to get there? ✨start now ✨
dm for enquires on support and personal training.
@dwffderby
gym gear: @dw_fitness_first_derby @nike women @nike
#fitness #workout #bootyworkout #looseweight #toneup #personaltrainer #healthylifestyle #healthyliving #fitchick #transformationtuesday #gymspo #gluteworkout #gymworkouts #summer #inspirationalquotes #trainingmotivation #fitnessinspo #fitnessmotivation #strengthtraining #flexibility #healthyeating #slimmingworld #weightlossjourney #loveyourbody #healthymind #musclebuilding #gymmotivation #nike #fitspo #getfit
Improvise Training as Necessary
During weekdays, I am in a time constraint for my gym workout. Technically, without counting the warm up time, I
probably only have about 30 minutes. Sometimes it’s annoying that I can’t get the exercise that I would like to do (such
as BB Hip Thrust) as it takes quite some time to set things up. Setting up the 5 risers, load the barbell with weight
plates (a blessing and a curse when you already could hip thrust 200+lbs as your warm up!). On days like this, I usually use Lying Ham Curl machine to do my hip thrust. Granted the weight is much less even
though I already maxed out the entire weights PLUS added 4 weight stacks.
The key to add the intensity is by either doing slower eccentric (when moving down), hold the rep on top a bit longer
by squeezing the glutes as much as possible, or even doing a single leg version (this might not require a lot of
weights). The options are endless. As for my anatomy, this lying leg curl machine fits me and by elevating my feet on
an aerobic step, I am good to go.
Time is not the limiting factor for getting a good workout. With a little bit of thoughts and tweaks, you can always create
a great workout.
.
.
.
#bootybuilding
#gluteworkout
#trainsmart 
#fitforlife
#fitafter40
#bodybuildingnatural
#bodybuildinglifestyle
#fitnesslifestyle
#fitforlife
#fitnessmotivation
#mindsetiseverything
0 1 17 minutes ago
Improvise training as necessary
during weekdays, i am in a time constraint for my gym workout. technically, without counting the warm up time, i
probably only have about 30 minutes. sometimes it’s annoying that i can’t get the exercise that i would like to do (such
as bb hip thrust) as it takes quite some time to set things up. setting up the 5 risers, load the barbell with weight
plates (a blessing and a curse when you already could hip t****t 200+lbs as your warm up!). on days like this, i usually use lying ham curl machine to do my hip thrust. granted the weight is much less even
though i already maxed out the entire weights plus added 4 weight stacks.
the key to add the intensity is by either doing slower eccentric (when moving down), hold the rep on top a bit longer
by squeezing the glutes as much as possible, or even doing a single leg version (this might not require a lot of
weights). the options are endless. as for my anatomy, this lying leg curl machine fits me and by elevating my feet on
an aerobic step, i am good to go.
time is not the limiting factor for getting a good workout. with a little bit of thoughts and tweaks, you can always create
a great workout.
.
.
.
#bootybuilding
#gluteworkout
#trainsmart
#fitforlife
#fitafter40
#bodybuildingnatural
#bodybuildinglifestyle
#fitnesslifestyle
#fitforlife
#fitnessmotivation
#mindsetiseverything
低碳第一天也是練腿日
突然愛上玩我的肉臉頰

First day of low carb diet 
My chubby cheeks is so funny 🤣 But my ass cheeks is perfect as usual 😛

#glutes#workout#健身#gymgirls#筋トレ#ワークアウト#ジム#フィットネス #backday#gluteworkout#curve#bodybuilding#training#muscles#筋トレ女子 #strength#girlwholift#girlswhoworkout#strong#gymaddict#instafit#fitfam#gains#fitgirl#health#strong#routine#chubbyface#bubblebutt#legday
3 13 18 minutes ago
低碳第一天也是練腿日
突然愛上玩我的肉臉頰

first day of low carb diet
my chubby cheeks is so funny 🤣 but my a*s cheeks is perfect as usual 😛

#glutes#workout#健身#gymgirls#筋トレ#ワークアウト#ジム#フィットネス #backday#gluteworkout#curve#bodybuilding#training#muscles#筋トレ女子 #strength#girlwholift#girlswhoworkout#strong#gymaddict#instafit#fitfam#gains#fitgirl#health#strong#routine#chubbyface#bubblebutt#legday
Quand tu a des résultats la motivation  est encore plus grande. @k.fitravel

#nopainnogain #glutes #shape #progress #lowerbody #legdayworkout #teamshape #ifbb #zyzz #quadsworkout #booty #avantaprès #gluteworkout #instafit #fitgirls #gym #squat #hipthrust
0 2 21 minutes ago
SWEATY IS PRETTY 🍑
.
.
.
I had a rough day but I’m glad I took action even tho I was feeling down. ⛈
.
Whenever Im wearing @gymshark leggings, all my weakness goes away ⚡️⚡️ .
#workout #gymlife #gluteworkout #glutes #gym #gymshark #gymsharkwomen #gymsharkleggings #anytimefitnessjapan #bootygain #🍑 #asian #japan
1 11 23 minutes ago
Sweaty is pretty 🍑
.
.
.
i had a rough day but i’m glad i took action even tho i was feeling down. ⛈
.
whenever im wearing @gymshark leggings, all my weakness goes away ⚡️⚡️ .
#workout #gymlife #gluteworkout #glutes #gym #gymshark #gymsharkwomen #gymsharkleggings #anytimefitnessjapan #bootygain #🍑 #asian #japan
Everyday is a new opportunity to do better. Everyday is a new opportunity to take responsibility for our actions, to think “ can I do better” 
Is the negative energy you are outputting hindering your potential? are you feeding your soul or your demise. 
You can ALWAYS do better, decide how you react, get in control of your actions and in turn your life. Start each day with the intention of growing to do better in every area of your life. Health and fitness, mentally, financially, spiritually, just make the plan and work toward it, one day at a time.
5 48 24 minutes ago
Everyday is a new opportunity to do better. everyday is a new opportunity to take responsibility for our actions, to think “ can i do better”
is the negative energy you are outputting hindering your potential? are you feeding your soul or your demise.
you can always do better, decide how you react, get in control of your actions and in turn your life. start each day with the intention of growing to do better in every area of your life. health and fitness, mentally, financially, spiritually, just make the plan and work toward it, one day at a time.
🍑GLUTES & ABS🔥⁣
⁣
I did a quick little burner the other day that will really target your glutes and abs - give this a try if you’re short on time and just want a serious burn 😅⁣
⁣
💕TAG A FRIEND TO DO THIS WORKOUT WITH YOU💕⁣
⁣
Your Workout - rest as needed throughout 💤 ⁣
1️⃣ B Stance Hip Thrusts: 5 sets of 12 reps per leg⁣
⁣
This next part is a circuit, so only rest after each full round: ⁣
⁣
2️⃣ Banded Plank Step Outs, Banded Side Plano + Leg Raise, Banded Single Leg Mountain Climber + Push-up: do 10 reps per exercise for 4 rounds 🔥⁣
⁣
Like I said, this is a perfect workout if you’re crunched for time but still want to get in an amazing burn! ⁣
-
cc: @hiitburn
3 225 30 minutes ago
🍑glutes & abs🔥⁣
⁣
i did a quick little burner the other day that will really target your glutes and abs - give this a try if you’re short on time and just want a serious burn 😅⁣
⁣
💕tag a friend to do this workout with you💕⁣
⁣
your workout - rest as needed throughout 💤 ⁣
1️⃣ b stance hip thrusts: 5 sets of 12 reps per leg⁣
⁣
this next part is a circuit, so only rest after each full round: ⁣
⁣
2️⃣ banded plank step outs, banded side plano + leg raise, banded single leg mountain climber + push-up: do 10 reps per exercise for 4 rounds 🔥⁣
⁣
like i said, this is a perfect workout if you’re crunched for time but still want to get in an amazing burn! ⁣
-
cc: @hiitburn
Building that peach and earning my maple syrup with @trapsliketodd ... 4000 calorie leg day is my favourite 😁
-
#45raise
#glutes
#gluteworkout 
#glutetraining 
#buildingglutes
#peachie
#building
#bulking
@spartan_performance_
0 3 30 minutes ago
Building that peach and earning my maple syrup with @trapsliketodd ... 4000 calorie leg day is my favourite 😁
-
#45raise #glutes #gluteworkout
#glutetraining
#buildingglutes #peachie #building #bulking @spartan_performance_
את יוליה ×”×ž×”×ž×ž×ªğŸ˜», הכרתי במקרה לפני 3 חודשים, בתור לקוחה. 
מפה לשם, שכנעתי אותה להתחיל להתאמן בפעם הראשונה במכון כושר, ועוד עם משקולות. 
התוצאה לפניכם!!
✔️שיפור ניכר בהחזקת הגוף וביציבה
✔️הישבן התעגל, הורם וגדל😻🍑 🔜תזונה- עד כה לא התערבנו כמעט בעניין.  השלב הנוכחי כרגע, והחשוב, מתרכז בלוודא  שיוליה אכן מתחילה להקפיד יותר על  התפריט החדש שהיא קיבלה, כמובן במקביל  להקפדה על תכנית אימונים מדויקת  ומתקדמת. ⏰אני מאמינה גדולה בכך ששינוי אמיתי הינו 
תהליך, שלוקח זמן ודורש רצון! 
התחילו בהחלטה לשינוי בחיים, וקחו צעד קטן קדימה, ועוד צעד קטן קדימה. 🤝קשה לכם לבד? תמיד מומלץ להעזר באיש מקצוע אמין ואכפתי, כזה שיעזור לכם להגיע ליעד צעד אחרי צעד.
2 10 31 minutes ago
את יוליה ×”×ž×”×ž×ž×ªğŸ˜», הכרתי במקרה לפני 3 חודשים, בתור לקוחה.
מפה לשם, שכנעתי אותה להתחיל להתאמן בפעם הראשונה במכון כושר, ועוד עם משקולות.
התוצאה לפניכם!!
✔️שיפור ניכר בהחזקת הגוף וביציבה
✔️הישבן התעגל, הורם וגדל😻🍑 🔜תזונה- עד כה לא התערבנו כמעט בעניין. השלב הנוכחי כרגע, והחשוב, מתרכז בלוודא שיוליה אכן מתחילה להקפיד יותר על התפריט החדש שהיא קיבלה, כמובן במקביל להקפדה על תכנית אימונים מדויקת ומתקדמת. ⏰אני מאמינה גדולה בכך ששינוי אמיתי הינו
תהליך, שלוקח זמן ודורש רצון!
התחילו בהחלטה לשינוי בחיים, וקחו צעד קטן קדימה, ועוד צעד קטן קדימה. 🤝קשה לכם לבד? תמיד מומלץ להעזר באיש מקצוע אמין ואכפתי, כזה שיעזור לכם להגיע ליעד צעד אחרי צעד.
I love resistance bands BUT I also love some old school #ankleweights. Try this #ankleweightworkout on each side. 20 reps of each exercise. #legworkout #gluteworkout #athomeworkouts #stregthtraining #fitspo #fitnessbody #fitnesssddict #fitnessblogger #fitjourney #fitmomof2 #fableticsirl Side note I did this whole workout while rocking a hair mask😉 #multitaskingmama check our my vids for additional #ankleweightworkouts
0 3 31 minutes ago
I love resistance bands but i also love some old school #ankleweights. try this #ankleweightworkout on each side. 20 reps of each exercise. #legworkout #gluteworkout #athomeworkouts #stregthtraining #fitspo #fitnessbody #fitnesssddict #fitnessblogger #fitjourney #fitmomof2 #fableticsirl side note i did this whole workout while rocking a hair mask😉 #multitaskingmama check our my vids for additional #ankleweightworkouts
เน้นจุดขาย
#ฟิตร่างๆดีเพื่อจะได้ใส่เสื้อผ้าง่ายขึ้น
#สถานีต่อไปสงกรานต์
#สอนลดไขมัน 
#fitweigh #training  #igworkout #abs #absworkout #sixpack #bootyworkout  #fullbodyworkout  #food #diet #exercises #dumbbell #squatworkout #legsworkout #bodyworkout #gluteworkout #gymshark #fitness #gym #fitweighroutine #fitworkout #workoutroutine  #motivation #bodybuilding @ UNIVERSE GYM
2 8 31 minutes ago
เน้นจุดขาย
#ฟิตร่างๆดีเพื่อจะได้ใส่เสื้อผ้าง่ายขึ้น
#สถานีต่อไปสงกรานต์
#สอนลดไขมัน
#fitweigh #training #igworkout #abs #absworkout #sixpack #bootyworkout #fullbodyworkout #food #diet #exercises #dumbbell #squatworkout #legsworkout #bodyworkout #gluteworkout #gymshark #fitness #gym #fitweighroutine #fitworkout #workoutroutine #motivation #bodybuilding @ universe gym
I’m scare to post but here is some #transformationtuesdays laughs. 😩🤪😂😂. I can said that my mommy didn’t find it funny at all. 🤷🏽‍♀️🤷🏽‍♀️ -
-
-
-

#transformationtuesday #prankingyourparents
#legworkout #legday #armworkout#Homeworkouts #bicepsworkout #gym #biceps #healthylife #hamstringworkout #hamstrings #glutes #gluteworkout #cableworkout #buttworkouts #workoutideas ##cablekickbacks #gymlife#fitmom#fitnesscoach#fitnessmodel#gymhelp#buttworkout#motivation#bostonfitness

Follow ➡️➡️➡️➡️ @mydearestgramers
Follow ➡️➡️➡️➡️@mydearestgramers
0 2 32 minutes ago
I’m scare to post but here is some #transformationtuesdays laughs. 😩🤪😂😂. i can said that my mommy didn’t find it funny at all. 🤷🏽‍♀️🤷🏽‍♀️ -
-
-
-

#transformationtuesday #prankingyourparents #legworkout #legday #armworkout#homeworkouts #bicepsworkout #gym #biceps #healthylife #hamstringworkout #hamstrings #glutes #gluteworkout #cableworkout #buttworkouts #workoutideas ##cablekickbacks #gymlife#fitmom#fitnesscoach#fitnessmodel#gymhelp#buttworkout#motivation#bostonfitness
follow ➡️➡️➡️➡️ @mydearestgramers
follow ➡️➡️➡️➡️@mydearestgramers
In order to build a solid foundation of strong hips you need to start at the bottom.
👊
It seems that many people can often imitate the deadlift but often get low back pain.
🤔
This is because the hinge pattern is defective. Start with the Glute Bridge to help build the butt and the neurological system for movement to come. 👊

#grappling #jiujitsu #bjjlifestyle #bjjforlife #Fitspo #Fitfam  #GymLife #NoPainNoGain #FitLife #GetStrong #Workout  #TrainHard #Gains #Strengthtraining #Physiquefreak #Fitness #Bodybuilding #Yoga #CrossFit #FitFluential  #Gym  #fitnesstrainer #fatloss  #fitnessmotivation #mma #mmafighter #outperformta #conditioning #crossfit #gluteworkout
0 7 38 minutes ago
In order to build a solid foundation of strong hips you need to start at the bottom.
👊
it seems that many people can often imitate the deadlift but often get low back pain.
🤔
this is because the hinge pattern is defective. start with the glute bridge to help build the b**t and the neurological system for movement to come. 👊

#grappling #jiujitsu #bjjlifestyle #bjjforlife #fitspo #fitfam #gymlife #nopainnogain #fitlife #getstrong #workout #trainhard #gains #strengthtraining #physiquefreak #fitness #bodybuilding #yoga #crossfit #fitfluential #gym #fitnesstrainer #fatloss #fitnessmotivation #mma #mmafighter #outperformta #conditioning #crossfit #gluteworkout
SHORT FOR TIME◾WORKOUT
POWER DEVELOPMENT
.
.
BARBELL HANG CLEAN➕FRONT SQUATS
.
.
SET: 5
REPS: Progressive weight/ Decrease Reps
BREAK AS SHORT AS POSSIBLE. GREAT FOR FAT AND BUILD LEAN MUSCLE 🔥
.
.
DM FOR PRIVATE COACHING
.
.
MUSCLE CAMP
(Small Group Training)
When: Tues and Thurs
Where: Carpio Gym
Time: 10 am
.
.
⛔Consult with your doctor before performing any exercises.
.
.
#overheadpress #core #stability #coreactivation  #powermoves #personaltrainer #hipextension #lowerbackworkout #tutorial #powermoves #strength #motivation #mobility #shoulderworkout #coreworkout #benefit #legworkout
#powerclean #training #olderadults #motivation #movement
#legworkout #gluteworkout #condogymworkouts
#inhomegym #inhometraining #torontocondo #toronto #scarborough #northyork .
.
@musclechino @thecondotrainer
1 3 40 minutes ago
Short for time◾workout
power development
.
.
barbell hang clean➕front squats
.
.
set: 5
reps: progressive weight/ decrease reps
break as short as possible. great for f*t and build lean muscle 🔥
.
.
dm for private coaching
.
.
muscle camp
(small group training)
when: tues and thurs
where: carpio gym
time: 10 am
.
.
⛔consult with your doctor before performing any exercises.
.
.
#overheadpress #core #stability #coreactivation #powermoves #personaltrainer #hipextension #lowerbackworkout #tutorial #powermoves #strength #motivation #mobility #shoulderworkout #coreworkout #benefit #legworkout #powerclean #training #olderadults #motivation #movement #legworkout #gluteworkout #condogymworkouts #inhomegym #inhometraining #torontocondo #toronto #scarborough #northyork .
.
@musclechino @thecondotrainer
Glute Day!🔥⁣
⁣
Remember to like this video so i know y’all see my posts! Tag a friend and do these exercises together ❤️⁣
⁣
Some of these exercises you can complete at home with your band!⁣
⁣
Song- earthquake Roy Knox NCS

Band- @mojostore.co -
cc: @suzie_kb
2 38 42 minutes ago
Glute day!🔥⁣
⁣
remember to like this video so i know y’all see my posts! tag a friend and do these exercises together ❤️⁣
⁣
some of these exercises you can complete at home with your band!⁣
⁣
song- earthquake roy knox ncs

band- @mojostore.co -
cc: @suzie_kb
For £1.39 salad bowl 25g chilli sauce and packet of sweet chilli chicken 17.5 G protein minimal fat. No excuse you can  meal prep, don’t be lazy and get it done summer is round the corner. Life changes
1 5 47 minutes ago
For £1.39 salad bowl 25g chilli sauce and packet of sweet chilli chicken 17.5 g protein minimal fat. no excuse you can meal prep, don’t be lazy and get it done summer is round the corner. life changes
보조 없이 한번이라도 성공하고싶다!!
.
.
#운동하는여자#엉덩이운동
#스쿼트#하체운동#운동하는남자
#헬창#헬린이#화요팅#다이어트
#운동영상#하체데이#노력#재밌다
#라이프스타일#운동하는직장인
#대회준비#바디프로필#인생샷
#관리하는여자#fitnessmotivation 
#fitnesslife#squat #legsday #gluteworkout #bodybuilding #fitgirl
#asiangirls#koreangirl#dailyworkout  #wbff
7 103 52 minutes ago
보조 없이 한번이라도 성공하고싶다!!
.
.
#운동하는여자#엉덩이운동 #스쿼트#하체운동#운동하는남자 #헬창#헬린이#화요팅#다이어트 #운동영상#하체데이#노력#재밌다 #라이프스타일#운동하는직장인 #대회준비#바디프로필#인생샷 #관리하는여자#fitnessmotivation
#fitnesslife#squat #legsday #gluteworkout #bodybuilding #fitgirl #asiangirls#koreangirl#dailyworkout #wbff
LETS TALK ABS??🙌🏻👀
First of all having abs and being very lean all year round isn’t healthy for people who find it harder to drop body fat and have to diet down on very very low calories. It isn’t maintainable and enjoyable!
🌟Here are a few tips to reduce body fat and bring the abs out for summer!
1️⃣NUTRITION you need to take a look at what your eating daily( weekends too 👀)! Get a good amount of protein for your body in order to build lean muscle(chicken, lean beef,fish,turkey, Greek yoghurt, whey protein), healthy fats(avocado,nuts,oils,salmon, nut butters🥜)and get your complex carbs in (rice , oats , pasta , potatoes)
2️⃣CRUNCHES
Spending an hour doing a million crunches everyday won’t get you abs! Compound movements and full body movements will burn far more calories and promote a much bigger muscle growth response than crunches ever will! 
3️⃣CALORIES
Need to reduce your body fat therefore you need to create a calorie deficit which can be done by finding out your maintenance calories, eating less and moving more..!
4️⃣Perform compound excercises as they are great for burning the most calories, building muscle  and using strengthening abdominal area!
5️⃣Train abs directly 2 times a week! ( an idea could be to combine cardio methods (interval training with abb work to make it more enjoyable) 
6️⃣HYDRATION is very very important!(it’s very important for our digestion, lubricates joints and removes waste)
It also can reduce hunger when dieting sometimes we confuse thirst with hunger!
7️⃣SLEEP&STRESS
Lack of sleep can really effect fat loss. You will have less energy for your workouts , raise your cortisol hormone which is your stress hormone.(can lead to overeating, it increases blood sugar which increases sugar cravings🍫🍰🍪!
Hope this helps guys🙌🏻
5 77 52 minutes ago
Lets talk abs??🙌🏻👀
first of all having abs and being very lean all year round isn’t healthy for people who find it harder to drop body f*t and have to diet down on very very low calories. it isn’t maintainable and enjoyable!
🌟here are a few tips to reduce body f*t and bring the abs out for summer!
1️⃣nutrition you need to take a look at what your eating daily( weekends too 👀)! get a good amount of protein for your body in order to build lean muscle(chicken, lean beef,fish,turkey, greek yoghurt, whey protein), healthy fats(avocado,nuts,oils,salmon, nut butters🥜)and get your complex carbs in (rice , oats , pasta , potatoes)
2️⃣crunches
spending an hour doing a million crunches everyday won’t get you abs! compound movements and full body movements will burn far more calories and promote a much bigger muscle growth response than crunches ever will!
3️⃣calories
need to reduce your body f*t therefore you need to create a calorie deficit which can be done by finding out your maintenance calories, eating less and moving more..!
4️⃣perform compound excercises as they are great for burning the most calories, building muscle and using strengthening abdominal area!
5️⃣train abs directly 2 times a week! ( an idea could be to combine cardio methods (interval training with abb work to make it more enjoyable)
6️⃣hydration is very very important!(it’s very important for our digestion, lubricates joints and removes waste)
it also can reduce hunger when dieting sometimes we confuse thirst with hunger!
7️⃣sleep&stress
lack of sleep can really effect f*t loss. you will have less energy for your workouts , raise your cortisol hormone which is your stress hormone.(can lead to overeating, it increases blood sugar which increases sugar cravings🍫🍰🍪!
hope this helps guys🙌🏻
⁣𝐁-ğ’ğ­ğšğ§ğœğž 𝐇𝐢𝐩 𝐓𝐡𝐫𝐮𝐬𝐭 🏋🏼‍♀️⁣
⁣
It is so important to have single leg exercises incorporated into your program 🦵🏽 ⁣
⁣
ğğžğ§ğžğŸğ¢ğ­ğ¬ 🏋🏼‍♀️⁣
- They can balance out asymmetries between legs or weaknesses. ⁣
- You may have one leg bigger than the other. ⁣
- If you don’t have much weight to use in your gym this will make it challenging. ⁣
⁣
The leg your working is the leg on the ground. This will take most of the load. ⁣
⁣
Always begin on your weaker leg. If you can only manage 10 reps on that leg match the stronger leg to that many reps. ⁣
⁣
**If your constantly doing the most reps on the stronger leg and giving up on the weaker your continuing to build that leg** 💭 ⁣
⁣
Music - Flowers - Nathan Dawe ⁣
#HipThrust #Glutes ⁣
1 16 1 hour ago
⁣𝐁-ğ’ğ­ğšğ§ğœğž 𝐇𝐢𝐩 𝐓𝐡𝐫𝐮𝐬𝐭 🏋🏼‍♀️⁣
⁣
it is so important to have single leg exercises incorporated into your program 🦵🏽 ⁣
⁣
ğğžğ§ğžğŸğ¢ğ­ğ¬ 🏋🏼‍♀️⁣
- they can balance out asymmetries between legs or weaknesses. ⁣
- you may have one leg bigger than the other. ⁣
- if you don’t have much weight to use in your gym this will make it challenging. ⁣
⁣
the leg your working is the leg on the ground. this will take most of the load. ⁣
⁣
always begin on your weaker leg. if you can only manage 10 reps on that leg match the stronger leg to that many reps. ⁣
⁣
**if your constantly doing the most reps on the stronger leg and giving up on the weaker your continuing to build that leg** 💭 ⁣
⁣
music - flowers - nathan dawe ⁣
#hipthrust #glutes ⁣
LEG/GLUTES DAY🍑💃🏼🤷‍♀️ So... as I’m new to the whole “going to the gym” situ, I genuinely have no idea what I’m doing but I give it a go! Today I trained legs and glutes. Apparently, these machines help train your glutes and Jesus they certainly did just that! 😓 if anyone has any advice in training legs and glutes  please hit me up! •
•
•
•
•
•
•
•
•
•
•
•
#training #gym #gymming #gymlife #glutes #gluteworkout #abductors #adductors #legday #gluteday #legsfordays #legsworkout #workout #workoutmotivation #gymselfie #gymsharkwomen #strongnotskinny #stronggirls #mentalhealth #endorphins #usapro #fitness #traininghard #womansport #sport #sporty #legpress #legpressmachine
0 8 1 hour ago
Leg/glutes day🍑💃🏼🤷‍♀️ so... as i’m new to the whole “going to the gym” situ, i genuinely have no idea what i’m doing but i give it a go! today i trained legs and glutes. apparently, these machines help train your glutes and jesus they certainly did just that! 😓 if anyone has any advice in training legs and glutes please hit me up! •











#training #gym #gymming #gymlife #glutes #gluteworkout #abductors #adductors #legday #gluteday #legsfordays #legsworkout #workout #workoutmotivation #gymselfie #gymsharkwomen #strongnotskinny #stronggirls #mentalhealth #endorphins #usapro #fitness #traininghard #womansport #sport #sporty #legpress #legpressmachine
𝐃𝐨 𝐲𝐨𝐮 𝐰𝐚𝐧𝐭 𝐚 𝐬𝐭𝐫𝐨𝐧𝐠 𝐩𝐨𝐬𝐭𝐞𝐫𝐢𝐨𝐫 𝐜𝐡𝐚𝐢𝐧?⁣
Romanian deadlift works your posterior chain, which includes your lower back, glutes, and hamstrings. ⁣
⁣
This move also involves core engagement.
0 95 1 hour ago
𝐃𝐨 𝐲𝐨𝐮 𝐰𝐚𝐧𝐭 𝐚 𝐬𝐭𝐫𝐨𝐧𝐠 𝐩𝐨𝐬𝐭𝐞𝐫𝐢𝐨𝐫 𝐜𝐡𝐚𝐢𝐧?⁣
romanian deadlift works your posterior chain, which includes your lower back, glutes, and hamstrings. ⁣
⁣
this move also involves core engagement. "because of how high the hips are during this movement, you may not be able to lower the weights as far down as you can in your conventional deadlift. ⁣
⁣
this is my best exercise for the glutes specifically.⁣
⁣
⁣
how to do a romanian deadlift⁣
⁣
➡️a. stand with feet hip-width apart and knees soft, holding dumbbells in front of hips with palms facing thighs.⁣
➡️b. keeping spine in neutral position and squeezing shoulder blades, start sending the hips back.⁣
➡️c. lower dumbbells in front of shins, keeping them close to the body. once they pass the knees, do not allow the hips to sink further.⁣
➡️d. at the bottom of the movement, maintain a neutral spine and drive through heels to fully extend hips and knees, squeezing glutes at the top.⁣
⁣
#glutes #gluteworkout #posteriorchain #strengthtraining #romaniandeadlift
🦧Circuit Fessiers 🦍 .
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#elasticband #squats #hipthrust #bootygain #gluteworkout
2 36 1 hour ago
🦧circuit fessiers 🦍 .
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#elasticband #squats #hipthrust #bootygain #gluteworkout
Comfiest dress ✨ // @nakdfashion
37 788 1 hour ago
Comfiest dress ✨ // @nakdfashion
Since February is the month of love ❤️, I've dedicated this month to working on what I love training - GLUTES! So every day for this month, I've incorporated glutes in my workout everyday and dedicate two days a week to glute training and it has been AMAZING 🤩 (Workouts and progress to follow soon🏋️‍♀️) #training #workout #fitness #fitspo #fitspiration #southafrica #fitnessjourney #glutes #gluteworkout  #motivation #challenge #growthmindset #newbeginnings #fitlife #journeywithme
1 4 1 hour ago
Since february is the month of love ❤️, i've dedicated this month to working on what i love training - glutes! so every day for this month, i've incorporated glutes in my workout everyday and dedicate two days a week to glute training and it has been amazing 🤩 (workouts and progress to follow soon🏋️‍♀️) #training #workout #fitness #fitspo #fitspiration #southafrica #fitnessjourney #glutes #gluteworkout #motivation #challenge #growthmindset #newbeginnings #fitlife #journeywithme
To prevent going into lumbar extension, keep your eye on the target.  Pull the tail bone through/up! #hipthrusts #gluteworkout #gluteday #barbellas #mumswholift #mumswhothrust
0 10 1 hour ago
To prevent going into lumbar extension, keep your eye on the target. pull the tail bone through/up! #hipthrusts #gluteworkout #gluteday #barbellas #mumswholift #mumswhothrust
Summer bodies 👙 🏖 💪 are made during the winter 🥶 ❄️ @chisel_up_fitness #legsworkout #glutes #gluteworkout #blackgirlmagic #blackgirlsslay #blackgirlsworkouttoo #blackgirlsrock #planetfitness #shorthairstyle #georgia #floridageorgiagirls🍊🍑 #decemberbaby #1970sbaby #fabletics #summerbodiesaremadeinthewinter
0 8 1 hour ago
GLUTE WORKOUT
Sharing this glute workout I put together this morning at the gym to get that peaaach 🍑

WARM UP 
Stair master - 5 minutes with resistance
Stair master - 5 minutes without resistance 
SET ONE
Kettlebell squats - 12 reps 3 sets 
Kettlebell goblet squats - 12 reps 3 sets 
Kettlebell swing - 12 reps 3 sets 
SET TWO 
Kettlebell thrusts with resistance 8kg - 10 reps 3 sets (hold your last rep on each set for 5 secs) 
Kettlebell thrusts without resistance 8kg - 10 reps 3 sets (repeat the hold on last rep) 
Barbell thrusts 10kg - 8 reps 3 sets 
SET THREE 
Barbell weighted lunges - 8 lunges 4 sets 
Kettlebell side lunges - 8 reps 3 sets each leg 
SET FOUR 
Gluteal machine 40kg & 50kg - 8 reps 3 sets 
Single leg press 50kg - 10 reps 3 sets each leg 
SET FIVE 
Dip machine using one leg at a time to press down - 10 reps 3 sets 
Hip adduction raised off seat - 8 reps 3 sets 
Hip abduction raised off seat - 8 reps 3 sets 
#gluteworkout #glutestraining #glutesexercise #glutestrength #bootyworkout #training
0 3 1 hour ago
Glute workout
sharing this glute workout i put together this morning at the gym to get that peaaach 🍑

warm up
stair master - 5 minutes with resistance
stair master - 5 minutes without resistance
set one
kettlebell squats - 12 reps 3 sets
kettlebell goblet squats - 12 reps 3 sets
kettlebell swing - 12 reps 3 sets
set two
kettlebell thrusts with resistance 8kg - 10 reps 3 sets (hold your last rep on each set for 5 secs)
kettlebell thrusts without resistance 8kg - 10 reps 3 sets (repeat the hold on last rep)
barbell thrusts 10kg - 8 reps 3 sets
set three
barbell weighted lunges - 8 lunges 4 sets
kettlebell side lunges - 8 reps 3 sets each leg
set four
gluteal machine 40kg & 50kg - 8 reps 3 sets
single leg press 50kg - 10 reps 3 sets each leg
set five
dip machine using one leg at a time to press down - 10 reps 3 sets
hip adduction raised off seat - 8 reps 3 sets
hip abduction raised off seat - 8 reps 3 sets
#gluteworkout #glutestraining #glutesexercise #glutestrength #bootyworkout #training
💪🏾
3 12 1 hour ago
💪🏾
One of my faves for the glutes!! Always feel this the next day!
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Years in a sedentary office job will ensure your bum is as flat as a pancake! 🍑Let's work it! and perk it!!🍑 I miss not doing it with @baaarns.
1 12 1 hour ago
One of my faves for the glutes!! always feel this the next day!
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years in a sedentary office job will ensure your bum is as flat as a pancake! 🍑let's work it! and perk it!!🍑 i miss not doing it with @baaarns. "let's go heavier" always seemed like a good idea! .
no matter where you are in your fitness journey there will always merit in someone there who will help push you further than you could on your own and and get you our of your comfort zone.
alone you get there faster, but together we go further.
note to self: need to work on my breathing!
and i do no recommend

do as i say, not as i do!! 🤭🤣
.
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#selfimprovament #gluteworkout #glutes #hipthrust #hipthrusters #glutegoals #nocomfortzone #leaveyourcomfortzone #quityourcomfortzone #glutegoals #glutegains #quote #quotestoliveby
Working on my glutes 🍑 and quads today.
One of my favorite body part to train❤️. Well, it's good to have a target so you can focus on that goal. When I and my coach discuss our goals I always end up saying the same thing, bigger quads 🤣 
Training session-

A1- Barbell squats
B2- Sumo leg press
C3- Sisi squats on Smith machine (hold for 4 sec at the middle)
D4- Reverse lunges for quads 
Perform each exercise for ;
15 rep each
3 sets each 
Last rep to failure 🔥 
#traininghard #motivation #hoodiestyle #sweat #tuesday #eatclean #eathealthy #quadsworkout #gluteworkout #personaltrainer #rstrainerpt #rstraining
0 6 1 hour ago
Working on my glutes 🍑 and quads today.
one of my favorite body part to train❤️. well, it's good to have a target so you can focus on that goal. when i and my coach discuss our goals i always end up saying the same thing, bigger quads 🤣
training session-

a1- barbell squats
b2- sumo leg press
c3- sisi squats on smith machine (hold for 4 sec at the middle)
d4- reverse lunges for quads
perform each exercise for ;
15 rep each
3 sets each
last rep to failure 🔥
#traininghard #motivation #hoodiestyle #sweat #tuesday #eatclean #eathealthy #quadsworkout #gluteworkout #personaltrainer #rstrainerpt #rstraining
Whoa! It’s (just the) Tip Tuesday!! One tip or thinking point a week, with nothing else added or taken away. 
This week... Stop pushing through your heels! “Push through the heels” is one of the hip thrust technique tips we see most often on Instagram, and to be fair, it’s not a bad one. It’ll definitely stop you coming on to your toes, and that’s a good thing.

But did you know it can also lead to a ton of quad activation and an increased tendency to hyperextend the lumbar? Both of which will REDUCE the stress on your glutes. 
So, what to do? 
Option 1

Instead of thinking about pushing with your feet at all, I want you to imagine your lower leg as a fixed structural support. It simply holds your knee at the right height so you can hip thrust. Only push “down” with your heels as LITTLE as is required to stabilise your knee in place. You’ll notice it doesn’t take much force and you certainly won’t be initiating each rep by consciously driving the heels down. 
After a few reps you’ll also probably notice that your glutes are on fire and you don’t feel your quads at all. 
Option 2. 
Think about gently pulling the ground towards your butt with your heels as you thrust. Your feet won’t move but your gonna “claw” the ground back towards your with the sole of your shoes, like your trying to tear the top off the gym mats. Keep the “pulling” constant throughout the set. 
Feel your hamstrings? Good. 
Now play around between “clawing” or “pulling” the ground towards your butt, and the “static support” way of thinking until you find the best possible Glute engagement. 
That’s it. (Just the) Tip Tuesday. 
Happy Thrusting! 👍🍑 #hipthrust #barbellhipthrust #hipthrustbar #bootygang #hipthrusts #tiptuesday #glutes #bootybuilder #bootybuilding #gluteworkout #strengthtraining #fitfam #fitness #igfitness #igfit #igfitfam #ukfitfam #legday #gluteday
0 18 1 hour ago
Whoa! it’s (just the) tip tuesday!! one tip or thinking point a week, with nothing else added or taken away.
this week... stop pushing through your heels! “push through the heels” is one of the hip t****t technique tips we see most often on instagram, and to be fair, it’s not a bad one. it’ll definitely stop you coming on to your toes, and that’s a good thing.

but did you know it can also lead to a ton of quad activation and an increased tendency to hyperextend the lumbar? both of which will reduce the stress on your glutes.
so, what to do?
option 1

instead of thinking about pushing with your feet at all, i want you to imagine your lower leg as a fixed structural support. it simply holds your knee at the right height so you can hip thrust. only push “down” with your heels as little as is required to stabilise your knee in place. you’ll notice it doesn’t take much force and you certainly won’t be initiating each rep by consciously driving the heels down.
after a few reps you’ll also probably notice that your glutes are on fire and you don’t feel your quads at all.
option 2.
think about gently pulling the ground towards your b**t with your heels as you thrust. your feet won’t move but your gonna “claw” the ground back towards your with the sole of your shoes, like your trying to tear the top off the gym mats. keep the “pulling” constant throughout the set.
feel your hamstrings? good.
now play around between “clawing” or “pulling” the ground towards your butt, and the “static support” way of thinking until you find the best possible glute engagement.
that’s it. (just the) tip tuesday.
happy thrusting! 👍🍑 #hipthrust #barbellhipthrust #hipthrustbar #bootygang #hipthrusts #tiptuesday #glutes #bootybuilder #bootybuilding #gluteworkout #strengthtraining #fitfam #fitness #igfitness #igfit #igfitfam #ukfitfam #legday #gluteday
January 2017👉Roughly 30 minutes ago. Please read 👇
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I discovered a lot about health & myself in between 22 & 25 years old.
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When I took that picture on the left, I was finally feeling good about myself again after battling an eating disorder, quitting my college track team & being in a toxic, manipulative relationship.
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I was a senior, heading into my final term. I was about to graduate with a degree in advertising & I had every intention of starting my career at an agency that Fall.
.
I took that picture because I was proud of who I was becoming. I LOVED working out again, I was in a great relationship & I felt a new sense of purpose. Through my own experiences, I realized that I wanted to help others overcome their weaknesses & love themselves again!
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That was when my life suddenly took on a new path.
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Little did I know then that just 8 months later I would start my own online fitness business. I still graduated & went on to work a corporate gig. But less than 10 months later, I quit & pursued my passion full time.
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When I am feeling unmotivated or stuck, I look back at my 22 year old self & realize how far she has come. I am so freaking proud of her. I’m even more proud of the person I am yet to become.
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When you feel like you’re not moving forward, it’s okay to look back & see the progress you have actually made. Don’t look to my journey for motivation, look to your own.
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No matter where you are in your journey, I hope you take pride in how much you have accomplished. Remember all the obstacles you’ve overcome. All the early mornings you got out of bed no matter how hard it was. All the nights you chose to stay in. All the moments you wanted to give up, but didn’t.
.⠀
Most importantly, I hope you know that you are capable of anything you set your mind to and never EVER stop chasing the best version of yourself.
.⠀
If not now, then when?
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If not me, then who?
.
Ready to transform your mind & body too?
-
cc: @clairepthomas
7 711 2 hours ago
January 2017👉roughly 30 minutes ago. please read 👇
.
i discovered a lot about health & myself in between 22 & 25 years old.
.
when i took that picture on the left, i was finally feeling good about myself again after battling an eating disorder, quitting my college track team & being in a toxic, manipulative relationship.
.
i was a senior, heading into my final term. i was about to graduate with a degree in advertising & i had every intention of starting my career at an agency that fall.
.
i took that picture because i was proud of who i was becoming. i loved working out again, i was in a great relationship & i felt a new sense of purpose. through my own experiences, i realized that i wanted to help others overcome their weaknesses & love themselves again!
.
that was when my life suddenly took on a new path.
.
little did i know then that just 8 months later i would start my own online fitness business. i still graduated & went on to work a corporate gig. but less than 10 months later, i quit & pursued my passion full time.
.
when i am feeling unmotivated or stuck, i look back at my 22 year old self & realize how far she has come. i am so freaking proud of her. i’m even more proud of the person i am yet to become.
.
when you feel like you’re not moving forward, it’s okay to look back & see the progress you have actually made. don’t look to my journey for motivation, look to your own.
.
no matter where you are in your journey, i hope you take pride in how much you have accomplished. remember all the obstacles you’ve overcome. all the early mornings you got out of bed no matter how hard it was. all the nights you chose to stay in. all the moments you wanted to give up, but didn’t.
.⠀
most importantly, i hope you know that you are capable of anything you set your mind to and never ever stop chasing the best version of yourself.
.⠀
if not now, then when?
.
if not me, then who?
.
ready to transform your mind & body too?
-
cc: @clairepthomas
سلام امیدوارم شاد و پر انرژی باشید 
با سبک جدیدی از ویدئوها در خدمتتون هستم😝
گفتم دیگه از این به بعد در این پیج به صورت تخصصی تری جلو بریم و حتما براتون زومبا و دنس هم میذارم ولی رشته ی دانشگاهی من فیزیولوژی ورزشی است و گفتم تا اونجا که میشه براتون فیلمای آموزشی و ورزش در خانه بگیرم که بتونید استفاده کنید❤️💪
در این ویدئو شما حرکت اسکوات و حرکات ترکیبی با آن رو میبینید که برای کسانی هست که میخوان در خانه و یا مسافرت برنامه ای کوتاه داشته باشند و میتونند این حرکات رو در ۳ ست یا اگر حرفه ای تر هستید در ۴ ست انجام دهید.

البته باید در نظر بگیرید این حرکات رو فقط کسانی میتوانند انجام دهند که از لحاظ سطح آمادگی جسمانی در وضعیت خوبی قرار دارند و حداقل با حرکت اسکوات آشنایی داشته باشند و من خودم براتون ویدئویی گرفتم که در استوری به زودی براتون نحوه ی صحیح اسکوات را آموزش میدم.
پس توجه کنید تمام حرکات را در این ویدئو در ۳ الی ۴ ست ۱۵ الی ۲۰ تایی میتوانید انجام دهید!
و حرکت آخر را ۳ الی ۴ ست ۲۰ تا ۳۰ ثانیه ای و یا حتی بیشتر نگه دارید.
عضلات درگیر:
عضلات اصلی:
عضلات سرینی«باسن»، عضلات همسترینگ«پشت ران»، عضلات چهار سر«جلوی ران»
عضلات جانبی درگیر:
عضلات شکم، عضلات ساق پا و عضلات کمر
موفق باشید
آناهیتا بهرامی نژاد
کارشناس ارشد فیزیولوژی ورزشی 
#fit#fitness#squat#workouts#exercise#workoutvideos#instructor#coach#squatvariation#challenge#legsworkout#buttworkouts#gluteworkout#glute#fitgirls#fitnessmotivation#fitnesslife#fitnesslifestyle#workoutroutine#workoutprogram#legprogram#sport#fitnesstrainer#lovemyjob
1 20 2 hours ago
سلام امیدوارم شاد و پر انرژی باشید
با سبک جدیدی از ویدئوها در خدمتتون هستم😝
گفتم دیگه از این به بعد در این پیج به صورت تخصصی تری جلو بریم و حتما براتون زومبا و دنس هم میذارم ولی رشته ی دانشگاهی من فیزیولوژی ورزشی است و گفتم تا اونجا که میشه براتون فیلمای آموزشی و ورزش در خانه بگیرم که بتونید استفاده کنید❤️💪
در این ویدئو شما حرکت اسکوات و حرکات ترکیبی با آن رو میبینید که برای کسانی هست که میخوان در خانه و یا مسافرت برنامه ای کوتاه داشته باشند و میتونند این حرکات رو در ۳ ست یا اگر حرفه ای تر هستید در ۴ ست انجام دهید.

البته باید در نظر بگیرید این حرکات رو فقط کسانی میتوانند انجام دهند که از لحاظ سطح آمادگی جسمانی در وضعیت خوبی قرار دارند و حداقل با حرکت اسکوات آشنایی داشته باشند و من خودم براتون ویدئویی گرفتم که در استوری به زودی براتون نحوه ی صحیح اسکوات را آموزش میدم.
پس توجه کنید تمام حرکات را در این ویدئو در ۳ الی ۴ ست ۱۵ الی ۲۰ تایی میتوانید انجام دهید!
و حرکت آخر را ۳ الی ۴ ست ۲۰ تا ۳۰ ثانیه ای و یا حتی بیشتر نگه دارید.
عضلات درگیر:
عضلات اصلی:
عضلات سرینی«Ø¨Ø§Ø³Ù†»ØŒ عضلات همسترینگ«Ù¾Ø´Øª ران»ØŒ عضلات چهار سر«Ø¬Ù„ÙˆÛŒ ران»
عضلات جانبی درگیر:
عضلات شکم، عضلات ساق پا و عضلات کمر
موفق باشید
آناهیتا بهرامی نژاد
کارشناس ارشد فیزیولوژی ورزشی
#fit#fitness#squat#workouts#exercise#workoutvideos#instructor#coach#squatvariation#challenge#legsworkout#buttworkouts#gluteworkout#glute#fitgirls#fitnessmotivation#fitnesslife#fitnesslifestyle#workoutroutine#workoutprogram#legprogram#sport#fitnesstrainer#lovemyjob
Full body bodyweight sweat sesh to start off the week right 😅💦 No equipment required which means no excuses so let’s do itttt! 👊🏼 Tag a 👭 & let’s get GLISTENING 🐝🐝
1️⃣ Toe touches with leg tucks - 12
2️⃣ In and out jumps with walkout pushups - 10
3️⃣ Single leg to both leg extensions - 12
4️⃣ Leg raises pushups - 10 each leg
5️⃣ Bear in & outs - 12
6️⃣ Side to side squat hops - 20
Repeat 3 times! 🤪
Best mat I have ever used, the quality is absolutely amazing! - @ptpfit
————————————————
🇭🇷🇭🇷🇭🇷
Trening za cijelo tijelo uz pomoć samo tjelesne težine tako da možemo lipo i snažno započeti ovaj tjedan 😅💦 Nije potrebna nikakva oprema Å¡to znači da nema izgovora, stroga idemooo! 👊🏼 Označite osobu s kojom želite probati 👭 i ajmo SVJETLUCATI 🐝🐝
1️⃣ 12
2️⃣ 10
3️⃣ 12
4️⃣ 10 svaka noga
5️⃣ 12
6️⃣ 20
Ponovi 3 puta! 🤪
4 509 2 hours ago
Full body bodyweight sweat sesh to start off the week right 😅💦 no equipment required which means no excuses so let’s do itttt! 👊🏼 tag a 👭 & let’s get glistening 🐝🐝
1️⃣ toe touches with leg tucks - 12
2️⃣ in and out jumps with walkout pushups - 10
3️⃣ single leg to both leg extensions - 12
4️⃣ leg raises pushups - 10 each leg
5️⃣ bear in & outs - 12
6️⃣ side to side squat hops - 20
repeat 3 times! 🤪
best mat i have ever used, the quality is absolutely amazing! - @ptpfit
————————————————
🇭🇷🇭🇷🇭🇷
trening za cijelo tijelo uz pomoć samo tjelesne težine tako da možemo lipo i snažno započeti ovaj tjedan 😅💦 nije potrebna nikakva oprema što znači da nema izgovora, stroga idemooo! 👊🏼 označite osobu s kojom želite probati 👭 i ajmo svjetlucati 🐝🐝
1️⃣ 12
2️⃣ 10
3️⃣ 12
4️⃣ 10 svaka noga
5️⃣ 12
6️⃣ 20
ponovi 3 puta! 🤪
Did an intense leg day + HIIT & I finished two bottles of my 32 oz hydro! On a roll & excited where this commitment will take me 🥳
1 8 2 hours ago
Did an intense leg day + hiit & i finished two bottles of my 32 oz hydro! on a roll & excited where this commitment will take me 🥳
Deadlifts tonight - 5 x 4 @ 111kg/244.7lbs.

These felt really heavy, then I remembered that my 1RM last October was 110kg.
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Then I did hip thrusts, 3 x 10 @ 90kg/198lbs with a 2ct hold.
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I’m pretty sure my soul said “F*ck this” and left my body 😂
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#deadliftgoals #deadliftday #legday #chickswholift #girlswholift #womenwholift #powerliftingwomen #powerlifter #powerlifting #quadsfordays #fitnessjourney #strengthtraining #weighttraining #gluteworkout #stronglegs #strongcurves #strongwomen #posteriorchain #goalsandgains #liftheavyshit #girlsliftheavy #shinscrape #hamstrings #girlswhopowerlift
1 24 2 hours ago
Deadlifts tonight - 5 x 4 @ 111kg/244.7lbs.

these felt really heavy, then i remembered that my 1rm last october was 110kg.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
then i did hip thrusts, 3 x 10 @ 90kg/198lbs with a 2ct hold.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
i’m pretty sure my soul said “f*ck this” and left my body 😂
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#deadliftgoals #deadliftday #legday #chickswholift #girlswholift #womenwholift #powerliftingwomen #powerlifter #powerlifting #quadsfordays #fitnessjourney #strengthtraining #weighttraining #gluteworkout #stronglegs #strongcurves #strongwomen #posteriorchain #goalsandgains #liftheavyshit #girlsliftheavy #shinscrape #hamstrings #girlswhopowerlift
4 452 2 hours ago
"feito é melhor do que perfeito!"
essa frase tem me ajudado a me manter focada e eu espero que ela te inspire a fazer o quem tem que ser feito ao invés de se preocupar em ser perfeita! 🥰
ao inves de voce se cobrar em ter um corpo perfeito, reconheca o seu esforço diário de ir a academia ou pelo menos se alimentar bem, e foque no positivo ao invés no que falta! 😬
meus treinos foram adaptados de acordo com o meu pos operatório, por isso estou fazendo apenas membros inferiores. 🥵
🅰️aquecimento core:
4 series de 10 repetições cada perna
1️⃣core banded single leg
2️⃣alternating arm and leg raises on floor mat
🅱️musculação: ( 4 series de 10 repetições )
1️⃣agachamento high bar
2️⃣agachamento low bar
3️⃣cable kicks (cada perna 10 rep)
4️⃣leg curl (cada perna 10 rep)

nota: faça devagar, nao se preocupe em fazer com rapidez, e sim com qualidade ‼️ focando nos músculos do glúteo e principalmente na sua respiração!
beijo grande!
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"done is better than perfect!" ⚠️
this statement has been helping me stay focused and i hope it inspires you too!🥰
instead of pushing yourself to have a perfect body, recognize your daily effort to keep fit and focus on building a strong and healthy body that makes you happy!
my workouts were adapted according to my post b****t implant surgery, so i am only doing a lower body. 🍑💦
🅰️core warm-up: (4 series of 10 rep each leg)
1️⃣core banded single leg
2️⃣alternating arm and leg raises on a floor mat
🅱️weights: (4 series of 10 rep each leg)
1️⃣high bar squat
2️⃣low bar squat
3️⃣cable kicks (each leg 10 rep)
4️⃣leg curl (each leg10 rep)
note: do it on your time, don’t worry about getting it done as quickly as possible, so you can leave the gym. 😆 instead, focus on your muscle, on your breath and give 100% of your dedication!
you deserve this ’self-love’ time! ♥️
xoxo
huge thanks to my coach @timotei_simina
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You have 24hours in a day..... use it wisely I got up early done my workout b4 my PT’s had a hood breakfast. And I still have my day. To spend with my not so little 1 ❣️
2 11 3 hours ago
You have 24hours in a day..... use it wisely i got up early done my workout b4 my pt’s had a hood breakfast. and i still have my day. to spend with my not so little 1 ❣️
80kg hip thrust 3sets of 10
1 11 3 hours ago
80kg hip t****t 3sets of 10
Glutes and Upper Body Workout (Includes Core Workout): Footbar Setup: Around 40 degrees (depending from the Reformer brand). Spring Setup for the first 4 exercises: Yellow Spring

Spring Setup for exercises 5 and 6:
- Normal Intensity: Yellow Spring - High Intensity: Blue Spring 
Spring Setup for the last 2 exercises:
- Normal Intensity: Yellow Spring - High Intensity: No Springs

Prescription for strength and toning:
- Sets: 1-3 - Reps: 8-12
- Tempo: 2/2
- Rest between exercises: 0 to 20 seconds
- Rest between sets: 0 to 20 seconds 
Notes and Tips:
- Start with normal intensity, less sets, lower reps and some rest in needed between the exercises. Then gradually build it up.
- Quality over Quantity: Before building it up make sure that you are executing the exercises with accuracy, control and alignment as this is what Pilates is all about.
-Once you complete sequence, repeat it from the other side.

#coach #healthy #fit #exercise #fitfamuk #training #londonpt #londonpersonaltrainer #workforit #pt #fitnesstrainer #fitnesslife #getfit #fitnessfun #fitnesslove #fitnesstime #fitnesstraining 
#glutes #gluteworkout #glutesworkout #glutetraining
1 36 15 hours ago
Glutes and upper body workout (includes core workout): footbar setup: around 40 degrees (depending from the reformer brand). spring setup for the first 4 exercises: yellow spring

spring setup for exercises 5 and 6:
- normal intensity: yellow spring - high intensity: blue spring
spring setup for the last 2 exercises:
- normal intensity: yellow spring - high intensity: no springs

prescription for strength and toning:
- sets: 1-3 - reps: 8-12
- tempo: 2/2
- rest between exercises: 0 to 20 seconds
- rest between sets: 0 to 20 seconds
notes and tips:
- start with normal intensity, less sets, lower reps and some rest in needed between the exercises. then gradually build it up.
- quality over quantity: before building it up make sure that you are executing the exercises with accuracy, control and alignment as this is what pilates is all about.
-once you complete sequence, repeat it from the other side.

#coach #healthy #fit #exercise #fitfamuk #training #londonpt #londonpersonaltrainer #workforit #pt #fitnesstrainer #fitnesslife #getfit #fitnessfun #fitnesslove #fitnesstime #fitnesstraining
#glutes #gluteworkout #glutesworkout #glutetraining
400 REP GLUTE CIRCUIT🔥
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👉🏼 4 times through the circuit, each exercise x20 reps (x20 each side for unilateral)
🍑KB glute bridge
🍑Quadrouped kickback pulses
🍑KB frog pump
🍑KB bridge hold abductors
🍑Banded step back variations
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#bodybuilding #workoutmotivation #health #fitness #glutegains #legday #fitnesslife #lifestyle #gluteactivation #fitgirl #fitnessgirl #fitnessinspiration #glutegains #fit #fitnessmotivation #fitnessmotivation #fitspo #fitlifestyle #fitnessaddict #fitnessmodel #gluteworkout #gluteday #training #fitlife #physiquegoals #physique #gluteworkout #motivation #goals #instafit
3 72 Yesterday
400 rep glute circuit🔥
-
👉🏼 4 times through the circuit, each exercise x20 reps (x20 each side for unilateral)
🍑kb glute bridge
🍑quadrouped kickback pulses
🍑kb frog pump
🍑kb bridge hold abductors
🍑banded step back variations
-
#bodybuilding #workoutmotivation #health #fitness #glutegains #legday #fitnesslife #lifestyle #gluteactivation #fitgirl #fitnessgirl #fitnessinspiration #glutegains #fit #fitnessmotivation #fitnessmotivation #fitspo #fitlifestyle #fitnessaddict #fitnessmodel #gluteworkout #gluteday #training #fitlife #physiquegoals #physique #gluteworkout #motivation #goals #instafit