Our beautiful customer @michellex.t wearing “Confort Preto:Black Scrunch Butt Leggings” 🍑
Here are some of my favorite glute/leg exercises🍑
I had to cut this short, but here are the full workouts:
4x12-15 hamstring curls
5x15-20 Sumo deadlifts
4x20 side extensions
4x20 back extensions
4x12-20 hip abduction with last rep slow negatives
Slow and steady wins the race and Each set increase the weight and feel the burn 🔥
Pants from @cls_sportswear changed the game❤️
Full Body Workout!
1️⃣ Dumbbell Side Lunge x10/side
2️⃣ Dumbbell Squat, Overhead Press, Tricep Extension x10
3️⃣ Bench Hop Overs x10/side
4️⃣ Bench Scissor Abs x20
5️⃣ Bench Knee Tuck Abs x15
6️⃣ Bench Single Leg Split Squat With Medicine Ball Slams x12/side
7️⃣ Band Rear Delts x15-20
✖️If you enjoy my workouts on here, I highly suggest you take a look at my Full Body Conditioning Plan.
All of my workout plans can be found via the link in my bio!
TAG A FRIEND YOU WANT TO TRY THIS WITH!👭
Discount code “LORNA15”
Song: Party Animal - Charly Black ft Maluma
Another “ DANGEROUS” video of me doing pistol squats on the dumbbell- because you know deadlifting in heels isn’t as dangerous or deadlifting your coach 🙄 ( sarcasm if you Couldn’t tell and yes these are videos I’ve seen on social media before ) LET ME LIVE lol 😂😆 Well 1. Obviously don’t do a pistol squat on a dumbbell if you never even done one before or don’t know what it is. 2. Practice practice practice makes perfect and improving your pistol squats. Here’s just two ways for pistol squat assistance you can do at home to progress your pistol squats. ( there’s a lot more !) It’s literally all leg strength and BALANCE. Also concentration and focus. Always do proper stretching pre and post workouts !
ABS Workout @lornaperozzofitness !
1️⃣ Side To Side Leg Lifts x8/side
2️⃣ Butterfly Crunches x15
3️⃣ Oblique Crunches x12/side
4️⃣ C- Sit Reach Backs x8/side
5️⃣ C- Sit Pulses With Palm Rotations x12 (palms up & down = 1 rep)
All of my workout programs can be found through the link in my bio.
TAG A FRIEND YOU WANT TO TRY THIS WITH!👭
If you’re looking for something to take prior to your workouts that contains some caffeine & will allow you to push through your workouts, 1Up Nutrition Sports Aminos is the go to supplement! It helps with stamina, performance, muscle repair and recovery!
✖️Discount code “LORNA”
BUBBLE BUTT, BUBBLE BUBBLE BUBBLE BUTT 💭🍑 (closest to a bubble emoji I could find... speach bubble 🤷🏼♀️😂
One of 3 leg sessions for the week, and my final one, so I’d do this on a Saturday or Sunday to finish my off for the week 😂 .
Total KILLLAA 🔥🔥 .
LIKE for more B🍑🍑TY workouts 💕
1️⃣ Sumo Stance Deadlift 5 sets 15, 12, 10, 8, 6 (increase weight as reps go down)
2️⃣ Sumo Stance Smith Machine Squat 5 sets 15, 12, 10, 8, 6 (increase weight as reps go down)
3️⃣ Curtsy Lunge 10 reps per leg repeat 4 times
4️⃣ Barbell Hip Thrust 5 sets 15, 12, 10, 8, 6
5️⃣ Cable Kickbacks 10 reps straight into 15 pulses each leg repeat 5 times! .
Girls this is a TOTAL Booty burnout I’m not even joking, if you going to give this a go, prepare to FEEL DA BURNNN!!! 🔥
LIKE this workout for more TAG a friend to share the love and SAVE this workout for later 💓
#ShredzWithSophie#workout#workoutvids#workoutvideos#gymgirlvids#saturdaymotivation#legday#legworkout#bootyworkout#strongnotskinny#booty#girlswhosquat @gymgirlvids @gymalpha @sculptlifestyle @gym_videosofficial @squatguide @gymglutes
Read & TAG A FRIEND👭
Were you born a c-section baby? Have you been on antibiotics? Do you hug and kiss other people? This ALL has an affect on our GUT!
If you were born a c-section baby, you are automatically being exposed to the bacteria from the hospital versus having a vaginal delivery which has TONS of good bacteria.
If you have been on antibiotics, it can kill a lot of bacteria. Even if your mom has been on antibiotics during your pregnancy or delivery, as a baby you can be exposed to it as well.
Did you know that it’s super healthy to hug and kiss others (with reason haha). This is because you are being exposed to different bacteria, which is healthy. Those who have a dog actually have a 50% stronger immune system. When your pet licks you, you are being exposed to a new ecosystem, which helps to strengthen your immune system.
Was this helpful? Are you interested in learning more? If so, comment “YES”. This helps me out a lot! Thanks
Our beautiful customer @krn_pol wearing “Confort Color: Amorinha Scrunch Butt Leggings” 🍑
Ok last one you guys 😅
Just want to show you girls that dis leggings are #squatproof @cls_sportswear
For my girl who asked me 😘
Feliz martes 🌟🌸
Ahhh and obviously 🍑💃🏻😝
Leg and glutes burnout 🔥🔥
1️⃣ Lunge med ball passes - 12
2️⃣ Pulsating glute bridge - 10
3️⃣ Squat walks & back jump -10
4️⃣ 180 jump squats - 10 each
5️⃣ Lying side banded raises - 15 each
Repeat 3-5 times! 🦋
Tag a friend you want to try this with 🤗
🎵 FADED - (Slice N Dice Remix)
@abs @legs @squatguide
MY DO NOT LIST 🚫
It's great to read up on health & beauty tips we SHOULD DO, but what about the things we should be AVOIDING? These are just as important. It's easy to fall into bad behaviors that can be counter productive to our goals. Sometimes we don't even realize we are doing them 🙁
Here are some lifestyle habits that have worked for me over the years.
1️⃣Don't obsess over the scale. Weight can fluctuate several lbs daily due to sodium levels & other factors. If you are putting on muscle you may gain weight. The best way to tell is how your clothes fit.
2️⃣Don't skimp on sleep. Most adults need 7-9 hrs per night. Inadequate sleep changes hormonal levels that can contribute to weight gain. Get your beauty sleep 👸🏻
3️⃣Do not drink soda. All I'm going to say is empty calories and lots of sugar. You deserve better 👌
4️⃣Don't skip breakfast. If your always racing out the door, pack a snack. I've skipped before & always end up regretting. 😫
5️⃣Never go to bed hungry. A healthy snack is fine & may actually help you sleep better.
6️⃣Don't neglect your skin. I swear by Vitamin E, Argan Oil & sunscreen to help keep my skin youthful looking. 😎
7️⃣ Don't blow off stretching. I stretch between sets to make sure I get it in. One time I avoided a fall by falling into a split instead 😳Good thing I'm flexible.
8️⃣Don't make sweat pants your "go to" outfit. Wear something tight. It will help you keep your eyes on the prize 🎖
9️⃣Don't pack all your protein into one meal 🍔Your body can only use a certain amount of protein at one time. Eating 30 grams won't fast track muscle growth. Instead break that down to 6 oz. over 5 mini-meals. 🔟Don't put off a visit to your doctor. If something is wrong get it taken care of before it turns into a bigger problem.
I hope my DO NOT list helps you on the road to health & well being 🙏
#janine_delaney @janine_delaney #fitnessinspiration#fitnessmotivation#fitspo#fitnessjourney#gymgirl#fitness#fitgirl#exercisevids
“Blessed is she who has believed that the Lord would fulfill his promises to her”
I far from having a perfect life and I never have perfect days.
But I know better today that there is beauty and are blessings to be celebrated every single day I am given.
I know better today that through struggle comes strength and lesson to be learned to better prepare you for your future.
He has purpose for your pain and a reason for your struggle.
He will reward you for your faithfulness to Him so long as you trust in Him and don’t give up 💕
Our beautiful customer @bemorepeachy wearing “Trance Branco-White Scrunch Butt Leggings” 🍑
1️⃣CABLE OVERHEAD TRICEPS EXTENSION- Hold an end of the rope in each hand behind your head with elbows bent about 90 degrees. Without moving your upper arms, push your forearms forward to form a V and until your elbows are locked. Pause then return to start position.
When done make sure to slowly return the rope backwards 😊
Good evening my babes❤️❤️thank you sho much for your love and positive vibes on my last post. It really means a world to me🤗❤️ And thats whyyy I need to show you more love in return by givin u some of my fav banded glutes and hammies home exercises🙈The only thing you need just long resistance band and thats it!
🔥Band Pull Thru
🔥Band Goblet Squat
🔥Single Leg Deadlift (R)
🔥Single Leg Deadlift (L)
🔥Banded Kneeling Thrust
🔥Wide Stance Banded Front Squat
🔥Banded Hip Thrust
I usually perform each exercise for 15 reps and repeat till 3 rounds🤗I hope youre having a nice nice evening my babes❤️❤️❤️
⚡️Shoulders⚡️I almost didn’t post this video for a few reasons: I was staring at a man staring at me right behind my husband as he was filming it😑And the cameltoe situation of these tights are definetely of concern 🤭 HAHA !! But nevertheless, it is a great combo of movements that will demolish the shoulder boulders. So at the expense of my crotch I am delivering the goods to ya ladies LOL. Thank goodness my IG community is 92% women! SAVE the work out, Use my hashtag #melissachalmers to keep me updated with your fitness posts. Tag your training buddy and let me know your requests/feedback in the comments! I always reply💃🏽
1️⃣Dumbbel forward raise into W shaped flick raise (lol what a name I just made up but u catch my drift!)
2️⃣Alternating single arm shoulder press
🔥12x Reps back to back, 3 to 5 Rounds. I promise you won’t feel your shoulders the next day lol
😻Don’t forget to mix+match my work out videos to create your own unique work out!
#Repost @haileybettencourtfitness throwback video because I want to keep posting for you guys, but I haven't filmed as much lately (sorry!) but I'm going to start adding extra workouts on top of prep so I can film for you 🤗 nothing too crazy because I don't want to overtrain, but it'll be something you can increase the intensity of!
Some up close and personal tricep takedown action wearing an @ellieactivewear top 🤗
Add this to any arm day! Its a superset, and you'll need to be ready to feel a super burn, but you just might like it 😉
💪🏼 3x12-16 single arm cable tricep pushdown SS 3x12-16 single arm cable rear delt flyes
This works your triceps, upper back, and your shoulders (oh my shoulders) and it also might work your biceps if you do it wrong 😂 (aka people who think triceps is a pulldown 😂🤦🏼♀️) but try this! I was only using 5lbs when I did this and I wanted to die!
🎶 sped up 'Beast' by @timefliesmusic (my favs)
#elliejune#ellieactivewear @gymgirlvids #gymgirlvids#worldgymmc#timeflies#triceps#workoutvideo
Part 2 of my outdoor full body circuit. Remember you can use a bench, a couch, stairs or something creative to create the raised step 👌🏼
Combine this with part 1 for a killer session (a few posts back), or repeat 3-4 times to work the specific muscle groups harder 💪🏽💥👊🏼 - - - - - - - - - - - - - - - -
1️⃣ x12 Step ups (low impact but good for the gluuuuutes)
2️⃣ x15 Wide arm press ups (on toes or knees)
3️⃣ x15 each leg - Bulgarian split squats
4️⃣ x50 high knees sprintssssss as fast as you can!
#outdoortraining#outdoorworkout#fullbodyworkout#circuittraining @gymshark @gymsharkwomen
When you look in the mirror, what do you think of the reflection staring back at you? 💭
Many messages I receive are girls asking for help because they don’t like XXX of their body. I’ve been there before! It breaks my heart 💔 to hear how harsh each of you can be on yourselves. Going from 69kg to 59kg for stage and then up/down in weight you can imagine I have had a few crazy thoughts in my head 😅 Everyone preaches #SelfLove on instagram (including me) but how?! 💯
Here are things I find that help me daily:
1️⃣ Exercise daily - this gives you a post workout endorphin high, helps you feel healthier and when combined with number 3 you receive the physical/aesthetic benefits of also looking fit and strong. .
2️⃣ Every day that you get out of the shower, get dressed in front of the mirror and say at least 1 physical and 1 non physical thing you like about about yourself. Eg: I love my quads ad I love that I try to help others when I can 🙌🏽 .
3️⃣ Fuel your body with foods that make you feel good 🍎 You know how sometimes you’ll eat “healthy” and it lasts for a couple of days then the weekend rolls around and pizza + icecream 🍦 just falls into your mouth leaving you feeling guilty and “fluffy”? Choose to eat the foods that leave you feeling ready for the day/energised for the afternoon 🎉 xx Anjuli •
💓Legs & Booty work💓
Try using the cables next time you do some pop squats for a little extra burn to the legs and booty. The step mill is always a good finisher to any lower body workout. Try mixing up the intervals with some kick backs and some cross over steps to really hit the glutes and quads. @sarah_shuff #pinkgym#glutes#gymgirl#fitmom#gymgirlvids#steps
Anotha successful workout with @hannahosmon_bikinifit
We went heavy today and threw in some drop sets! Mostly sets of 10. Love training with people like Hannah. I’ve been getting too comfortable in my workouts and she always challenges me with different exercises / weight. ❤️🙌🏼 *Doing rear delt focused rows in the video*
Song: working for it | ZHU x Skrillex x THEY
Our beautiful customer @shelbythompson8
wearing “Confort Color:Branco-White Mild-Scrunch Butt Leggings” 🍑・・・
ISSA LEG DAY AS PROMISED 🏋🏽♀️
(exercises are sped up. take it slow, feel the tension ➡️ booty pump from the heavens 🙌🏼)
side note: i lift legs twice a week and work in isolated booty exercises 4x a week!.
🍑 warm up w/ booty resistance bands (DM me for specific exercises if needed)
🍑 shoulder width squats: 8-10 (3x)
🍑 sumo squats (toes out): 8-10 (3x)
🍑 sumo weighted belt squats (lighter weight): 15-20 (3x)
🍑 reverse lunges into curtsy lunges: 10 (3x each leg).
🍑 single leg resistance band hamstring curls: 20 (3x)
🍑 lying down hamstring curls (3 sec negatives): 10-15 (3x)
song: “hot water” by @audien .
⭐️One of my goals I’ve made this year is to be able to do 12 Pull Ups on my own without assistance! 💪🏽 So I’ve been incorporating them into my training 2-3x a week.
🍓Here are some exercises I’ve been doing for progression
①Band assisted Pull Ups or Assisted Machine
②Eccentric only pull ups (start at the top position & slowly lower yourself to the bottom)
③Practice practice practice because consistency is key 🔑 ♥️
The biggest thing I wish I knew when I started my fitness journey? Not everyone is going to support you. But it was something I learned quickly.
I think often about the beginning stages of my discovery to the bodybuilding world and I think now that maybe that was a good thing. I lived a life for many years consumed of conforming to other people’s opinions and judgements that I never learned early on how to be supportive of myself. But I don’t think I would have learned otherwise how to do that without pursuing fitness. This is truly something I think about every day and why I think I love this lifestyle as much as I do.
I’m blessed for the connections I have made through this platform and this community, and I’m blessed to discover that there really are people out there who can be supportive of you. But first and foremost, you gotta be supportive of yourself.
Thank you to all of you who has ever sent a kind DM, left a supportive comment, tagged me in your day’s post, did anything to express your support or acknowledgment of however way I inspire you. Thank you for being my motivation today 💜
🎥@dianaruizfit You know those weird exercises people don’t think work? Because god forbid your not doing a squat or deadlifts so it’s wrong 💁🏻♀️ Spoiler Alert “For Me Squats don’t grow your glutes”.. & I’ll keep doing my weird exercises & growing my glutess🍑
🍑TAG A FRIEND LETS BE WEIRD TOGETHER 👯♀️
Conoces esos ejercicios raros que las personas piensan que no funcionan? Porque dios no permita que no hagas Squats o deadlifts porque así que está mal. Bueno 💁🏻♀️. "Las sentadillas no hacen crecer tus glúteos". Así que seguiré haciendo mis ejercicios raros y haciendo que crezcan mis glúteos🍑
TAGUEA UNA AMIGA 👯♀️
Workout| do 4 sets of 12
✔️Cable High Kicks
✔️Leg extension Glute raises ✔️Lying leg kicks ✔️Hip Abductors
✔️Assisted Pull-up Machine glute push
Music| El Baño By Enrique Iglesias & Bad Bunny