- Biceps -
I started with seated incline curls with a twist. I did 5 reps of bicep curls followed with 5 reps of hammer curls and the final 5 was a combo of hammer curls during the eccentric (lowering the weight) phase and bicep curl during the concentric (raising the weight) phase...my arms hurt like hell for the next 2 days.
1️⃣ Hammer curl
2️⃣ Bicep curl
3️⃣ Precher curl (Hammer and concentration combo)
4️⃣ 21s ------------------------------------------
🎵: No Limit - G Eazy, A$AP Rocky, Cardi B
👚: @lululemon Fast as Light Muscle Tank, Hotty Hot shorts II
📹: MK 💪🏾
Enjoy free shipping on all USA orders now until Tuesday Sep 26 . Use coupon: freeshipusa. . . . . . . . 🍑Beautiful @heidy.espaillat wearing "Up Scrunch Butt Leggings" 😍
Big smile on my face, because I already have my Birthday outfit for Saturday!!!
BACK DAY/UPPER BODY PT2😈
Before I get started w some pointers/tips to help maximize your back workouts, I must apologize for this song choice 😂😂I'm running out of non copy righted songs so if you have some suggestions I would really appreciate it 😂😭💯
Alright back to the video👇🏼
👉🏼straight arm lat pulldown - I usually have a slight bend in my knees and lean a little bit forward. I have noticed that this helps me get a better range of motion/squeeze, but also helps me keep and maintain control of the weight. When doing this I focus on full range of motion, and really try to focus on the squeeze and effort in my back.
👉🏼overhand stretchers - This is actually the first time I have done this movement overhand. I normally do it under, or neutral, but I wanted to try something different. I felt these too and will def be coming back to them! Focus on full range of motion, pulling your scaps in each rep as you pull down. Squeeze at the bottom and control the rep back up
👉🏼bent over cable underhand row - I feel this movement in my lats, especially when it's towards the end of my workout and I do a heavy high rep set. I keep a slight bend in my knees and try to keep my back around parallel to the ground. Have full range of motion and feel the pull more in your back and less in your arms.
👉🏼seated barbell shrug - I stole this exercise from @smith.julian. When doing this, I use light weight and focus on the squeeze and control down. I sit on the edge of the bench with a slight lean forward.
Song🎶 New Beginnings Chill Mix
@lululemon @1stphorm @andyfrisella @adidas @gainzvillle2.0 @gymshark @gymgirlvids @womenworkoutvideos
Meant to be #restday but ended up #chestday 😂
Somehow got roped into doing Chest with Ross today even though I was more than happy to just do LISS for an hour... .
I know a lot of girlies are scared of doing weights and chest etc, I used to be the same, so I'm just hoping that maybe a few of you will now feel confident enough to go and try this workout in the weights section 🔥💪🏼
Today's chest workout; .
➖ Flat bench press 5 sets 12 reps ➖Cable cross over 5 sets of 10/12 reps (drop set on final)
➖Flat bench press 5 sets of 10/12 reps ➖Assisted dips 5 sets 10 reps
➖Flat Dumbbell Flyes 5 sets of 10 reps
Then 45mins of incline walk 💦
Oh and p.s. Let's all just ignore the double chin action we got going on here 😂
What's it like working out with Little's? Watch below ⬇️and see 🙈 my son loves working out with his mama and I love setting a great example for him.
Try these moves with resistance bands for a nice burn in your glutes 🍑- resistance bands are great to get in a full workout when you're short on time or as a pre-exhaust to really activate your muscles before doing weighted exercises.
Moves shown: ✨lateral hip walk (great for your abductors)
✨glute pullbacks (great for your 🍑😉) *******************************************
For online coaching visit kaylatoccofitness.com or email email@example.com today
Get your FREE COPY of Fit in 4: Beginners Challenge eBook TODAY! Follow the link in my bio to see how ⬆️ #EmpoweringWomenOneMomAtATime#RoadToPro#G6FuelsThis#G6Sports#StayFixated @G6SportsNutrition @FixateDesigns @TakeMyHealthBack @BLTFoods2016 @FitnessModelsDotCom #mondaymotivation
BOOTY BLASTER 💥 #throwback to this workout I took @leashybeefit through but also made myself struggle for the next 2 days after 😩 OUCH.
1️⃣ single leg glute bridge on a step up with resistance band (x-heavy resistance level)
2️⃣ in & out 🍔squat jumps (see what I did there lol) on a step up
3️⃣ squat to curtesy lunge with plate (stay low to the ground and keep hips parallel to the ground)
Leggings: @gymsharkwomen @gymshark flex leggings in blueberry 💙
Preworkout is always my @1upnutrition in Key Lime Ice 😋right now, get 20% off the WHOLE site PLUS my discount code "Jojo" saves you an additional 20% (total 40% savings) 🎉#1upnutrition#legday#bootyworkout#gymgirlvids#workoutvideo @gymgirlvids @gainzvillle2.0 @get_fit_videos @_workoutvideos @womenworkoutvideos
Total Body HIIT Workout @lornaperozzofitness !
1️⃣ DB Pulse Sumo Squats x12
2️⃣ Push-up Knee Crunch x8/side
3️⃣ Plyo Jump Squats x10
4️⃣ Push-up Combo x4 (pushup X1, plyo push-up X1, high to low plank = 1 rep)
5️⃣ Around The World Abs x12
Complete 3-4 rounds!
Post workout is always @1upnutrition whey protein turned into pancakes😍
They have tons of flavours to choose from:
Chocolate Peanut Butter🍫
Banana Caramel Twist🍌
White Chocolate Mint
Coconut Icecream🍦(my fav)
Cinnamon French Toast
Sale of the week - buy 2 products, get 20% off + additional savings with my code LORNA💗🙌
Outfit - @jfitnesswear code LORNA15
TAG A FRIEND YOU WANT TO TRY THIS WITH!👭💪🏻
Song- House [NCS Release] 3rd Prototype & Emdi
@gymgirlvids @fitgirlvideos @home.exercises @squatvideos @howtoburncalories @get_fit_videos @_workoutvideos @lazygirlsquat @thesquatguide @squat.guide @workout.video.ideas
Here is a nice little routine you can do at home this morning. Thank you @itsalwayshana 🙏🙌
💥4 ROUNDS EACH EXERCISE:💥
1st round 30 seconds
2nd round 45 seconds
3rd round 60 seconds
4th round UNTIL FAILURE
finishing up day with my @girlswholift_fitness Pro Fierce Leggings. I feel confident and strong in the Pro Fierce leggings knowing that I can fully focus on my workouts and be confident that I look good without giving up 💪🏼💥💕 use LIVGWL at checkout you won't regret it 💸😈 resistance bands are from @myplayfit use my code Livletter ❤️❤️❤️ @gymgirlvids @gymglutes @fitgirlvideos @fitgirlsworldwide @workoutvideos__ @girlyexercises @_workoutvideos @gym_videos
HAPPPYYYYY MONDAY so happy to be back to it ☺️ I started my leg day with this BEFORE lifting and I was sore for days so 10/10 would recommend: do 30 seconds of all 3 exercises, repeat twice, that's one set. Do 3-4 sets real quick and it'll start your leg day off wonderfully 🙃 also idk why I look so dumb in the last exercise lol sorry
song: why / sabrina carpenter
Trying some new things today & ya girl is ☠️, as usual 🙄. Realized I’m not as flexible as I’d like (because I never stretch 🤷🏽♀️🙅🏽) and I have 0 abs (because I never do them🤦🏽♀️🤷🏽♀️) 😭😂 do each of these 5️⃣x5️⃣ times. And thank me later 🙋🏽 SONG | Somebody Else Vérité 😍
Who ever said it's impossible to jumprope in a COCKTAIL DRESS was WRONG 👎
Yesterday I posted a video of myself pulling 640 lbs 😳so today I wanted to make the point that is IS possible to be BOTH STRONG & FEMININE 💋We are all MULTI-FACETED individuals & should never be judged by our outward appearance. You know the saying "You can't judge a book 📚 by it's cover". Nothing could be more true 👌
I admit I have been the victim of stereotyping many times in my life & it can definitely be hurtful. I can't tell you how many times people will comment sarcastically when I eat pizza. 🍕The truth is I LOVE pizza & eat it every Friday when my daughters and I are having movie night. I even had someone at the gym tell me once that he would be as fit as me too if he didn't have a job. That confused me because I DO have one! 🤔
The same can go for people who struggle with their weight. I have a girlfriend who is one of the hardest workers I have ever met, yet she always seems to get passed up for career opportunities.
I'm not sure why people hold onto the beliefs that women can't be both attractive & brainy or men can't be both rugged 💪& sensitive. My wish for this world 🌎 is that we STOP JUDGING people by the superficial & take the time to get to know them. Wouldn't that be wonderful 😇
I hope you get a chuckle out of me jumping in this dress. I'm not suggesting you do it of course, I'm only hoping it helps opens our eyes 👀 to look beyond what we see.
janine_delaney @janine_delaney #fitnessinspiration#fitnessmotivation#fitspo#fitnessjourney#gymgirl#fitness#fitgirl#exercisevids#beastmode @herveleger @buddyleejumpropes @makeitfunnyc
SQUATS CURLS AND PRESSES *** This one is all about form, keep that core tight, booty tucked under and chest up! Start with your feet just wider than hip width and and a weight in both hands. Squat and curl the weights and press back up x8, then hold an isometric squat and press your weights over straight up x8. Be sure you keep that core tight to protect your back. Do 2-3 sets. #fit_n_flow
Benching with the Bendy Bar 😍
The bend in this barbell increases the range of motion during the bench 💯 This forces more chest + shoulder involvement and helps strengthen the bottom potion of the bench press 🙏🏽🙌🏼 (This Barbell is available from @aussiestrength) 🏆
I promise that #glutes are not the only thing that I ever train! 😂 Although it might seem like it. I train glutes/legs twice a week, just thought I’d clear that up 🙈 ⠀⠀⠀
. . ⠀⠀⠀
One of my favorite parts about weight lifting is that really, you can shape your body however you want, to a certain extent, of course, genetics play into this as well. Want a bigger butt? You can do that with eating PLENTY of food, lifting heavy and targeting your glutes. Want to have the appearance of an hourglass figure? Grow your glutes, back and shoulders ⌛️ through eating lots, lifting heavy and targeting those specific muscles. ⠀⠀⠀
. . ⠀⠀⠀
Not to say that these things happen quickly, not even close! I still have a long long ways to go. But slowly, building muscle in the right places will help give you the aesthetic look that you are going for. ⠀⠀⠀
. . ⠀⠀⠀
But, as always, consistency and patience are the main ingredients. ⠀⠀⠀
. . ⠀⠀⠀
Long story short, that is what I am aiming for! That is why I train glutes twice a week and I work my back and shoulders so much. I am still working on cutting to a certain body fat percentage (not that I feel I NEED to, but because it’s a goal I said I was going to reach, and so I am sticking to that). Once I reach that body fat percentage in the next couple months, I’ll be able to bump up my calories and macros to add in the “Eat lots of food” part and will be able to grow grow grow those muscles even more efficiently! Stay tuned to see the progress unfold 🤗 ⠀⠀⠀
. . ⠀⠀⠀
And as always, you are more than welcome to always ask any questions you have! Either in the comments or through a DM! I will always answer back as quickly as possible 😊💕 ⠀⠀⠀
▪️ ▫️ ▪️ ▫️ ▪️ ▫️ ▪️ ▫️ ▪️ ▫️ ▪️ ▫️ ⠀⠀⠀
HERE’S THE FULL WORKOUT ⬇️ ⠀⠀⠀
✖ TRISET THREE ROUNDS ✖ ⠀⠀⠀
⓵ Constant Tension Reverse Lunge 10x (each leg) ⠀⠀⠀
⓶ Side Lunges 10x (each leg) ⠀⠀⠀
⓷ Curtsy Lunge Pulses 15x (each leg) ⠀⠀⠀
. . ⠀⠀⠀
✖ SUPERSET THREE ROUNDS ✖ ⠀⠀⠀
⓵ Smith Machine Donkey Kicks 12x ⠀⠀⠀
⓶ Single Leg Glute Bridge 15x ⠀⠀⠀
. . ⠀⠀⠀
✖ SUPERSET FOUR ROUNDS ✖ ⠀⠀⠀
⓵ Hip Thrust w/ 1 Sec Hold at Top 10x ⠀⠀⠀
⓶ Glute Bridge 20x ⠀⠀⠀
. . ⠀⠀⠀
✖ TRISET BURNOUT THREE ROUNDS ✖ ⠀⠀⠀
⓵ Banded Squat Lateral Walks 12
#DollDuty |🏋🏻♀️"Back Attack Giant Set"
I dare you to try this workout🔥Perform this giant set like a circuit, each exercise back to back. Increase the weight slightly every round. Make sure your form is perfect before increasing the weight. You should be breathing heavy by the end of this circuit, back should feel pumped and pulled back, and arms burning💪🏼
1️⃣. REPS: 18 each exercise
2️⃣. TEMPO: 2-3 sec. eccentric
3️⃣. ROUNDS: 3
4️⃣. REST: 3 mins
1️⃣. Keep your core engaged, squeeze everything like you are doing kegals.
2️⃣. Keep your scapula/shoulder blades locked down to your back, don't let them fly up.
3️⃣. Also keep shoulders down and far away from your ears! Do not let these creep up on you, because then your scapula's will also come up.
4️⃣. Keep shoulder blades squeezed together even through the lengthening phase of the rep.
5️⃣. Keep tension on the back and biceps constant, don't pause at the top of the rep or release your elbow joint. Keep everything engaged. .
1️⃣. Landmine Row with a dead stop: keep core tight, chest out.
2️⃣. Reverse Grip Pulldown .
3️⃣. Rope Straight arm Pulldown: squeezing your lats at the bottom, keep arms very tense and stiff.
4️⃣. DB Bent-Over Row, Head Supported: forehead on bench to resist momentum and ensure proper form. .
Live workout tonight here on IG and on our YouTube channel bit.ly/bodylabtv at 830pm Est.
Equipment needed: dumbbells (variety of weight selections), plyobox/bench, exercise ball, yoga mat, water bottle: mini loop band (optional)
CLICK THE BLUE IN BIO
it's Monday 🙆🏼🙆🏼🙆🏼aka the day to start over, continue chasing your goals, and the day to consciously make small actions that will help you get to your goals😌
I've been reminiscing to last year and where I was at and it's awesome to reflect how I've changed as a person and how everyday I make the effort to chase my goals. The moment I let go of all the distractions was also the moment I figured out what I needed to do. It's crazy how much others around you affect your life and the choices you make. Surround yourself with people that hype you up and want you to succeed!!! Authenticity is such a rarity now a days. Someone acts one way in front of you and another way behind your back. The people constantly bringing you down, speaking negativity in your life, or the people that tell you can't do something are the same people that don't want you to succeed. They are the people who are probably jealous and wish they could do what you do. Wish they had what it took to be where you are, to work like you work. Take a look around you and ask yourself, "Are the people in my life helping me become a better person or are they stopping me from growing into that person?!"
I had an awesome back workout in my comfy @1stphorm t shirt. I always love a good sweat and pump 💪🏼🙌🏼
Back video will be uploaded tonight my friends! Enjoy the day and remember...YOU are who YOU surround yourself with 💯
3 good exercises to add to your femoral and glute workout .🔥🙌🏼💪🏽
3 buenos ejercicios para añadir a tu día de femoral o glúteo .
@fitness_tips @fit_wise @workoutroutine @gymglutes @gymgirlvids @fitnesslatinooficial @fitmarkets @gymsharkwomen @get_fit_videos @_workoutvideos @topbootyworker @gymalpha
MIND OVER MATTER
Who says a 115 lb girl can't pull 640 lbs⁉️ 😳
This morning I visited my friend Mike @mcarrera1187 at his gym to change things up a bit. When I saw this sled I just had to try it!
The problem❓It was stacked with weights, weights & more weights 🏋️
Always up for a good challenge, I had to give it a go. SEE WHAT HAPPENS 💪
Thanks so much Mike for convincing me it's mind over matter 😀every time!
Sports bra @jjfit2017
janine_delaney @janine_delaney #fitnessinspiration#fitnessmotivation#fitspo#fitnessjourney#gymgirl#fitness#fitgirl#exercisevids#beastmode
Defs won't be working out outside today because of this insane heat wave!
But I'll defs be upping my conditioning game in the super air conditioned gym!
Try 4 rounds of this circuit after your workout!
20 high knees
10 sumo jump squats
10 kneeling to jump squats
10 mountain climbers
"Just gentle reminder, sometimes you need to just ignore what everyone else is doing and achieving. Your life is about breaking your own limit and outgrowing yourself to live the best version of your life. Don't put a deadline on your body. You have your entire life to be healthy and happy. Losing 10kg in a month doesnt mean anything,"
Suddenly these quotes ☝🏻☝🏻☝🏻just popped up on my mind. Gotta share this before I go to sleep 🤗 Good night my boss babes💕💕
You want long lashes but you haven't tried @thequeenpegasus ? 💕😱Thank you @thequeenpegasus for my badass natural lashes! All my girls are on it and the results are next level. Check them out at thequeenpegasus.com ! #nextlevellashes