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  • itsalwayshana
    Hαnα 🤦🏻‍♀️
    @itsalwayshana

Images by itsalwayshana

This girl is a 💎 @emilymouufit -
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#london #picoftheday #vibes #tb #friendship #appriciation
🥊BOXING HIIT
with @emilymouufit
I'd take this kind of cardio over a treadmill ANY DAY!
👊🏼 5x1 minute each exercise
30 seconds rest between each round.
1 minute rest between each exercise.
I made the mistake of drinking LOADS of water (squash with iBCAAs from @proteinworld if I'm being honest) whilst doing this routine and gave my self a stitch 😪 the key is to sip 🔑 🤦🏻‍♀️ #NowIKnow #NextTime
Song by @balance510

Leggings from @fitflowactivewear
- 💥٥ جولات من كل تمرين💥
‏‎كل جولة دقيقة.
بين كل جولة ٣٠ ثانيا راحة.
بين كل تمرين دقيقة راحة.
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#boxing #boxingtraining #cardio #hiit #hiitworkout #hiitcardio #squat #squats #lunges #gym #gymswag #workout #workouts #partnerworkout #swolemate #تمارين_رياضية #تمارين
🥊BOXING HIIT with @emilymouufit I'd take this kind of cardio over a treadmill ANY DAY! 👊🏼 5x1 minute each exercise 30 seconds rest between each round. 1 minute rest between each exercise. I made the mistake of drinking LOADS of water (squash with iBCAAs from @proteinworld if I'm being honest) whilst doing this routine and gave my self a stitch 😪 the key is to sip 🔑 🤦🏻‍♀️ #NowIKnow  #NextTime  Song by @balance510 Leggings from @fitflowactivewear - 💥٥ جولات من كل تمرين💥 ‏‎كل جولة دقيقة. بين كل جولة ٣٠ ثانيا راحة. بين كل تمرين دقيقة راحة. - - - - #boxing  #boxingtraining  #cardio  #hiit  #hiitworkout  #hiitcardio  #squat  #squats  #lunges  #gym  #gymswag  #workout  #workouts  #partnerworkout  #swolemate  #تمارين_رياضية  #تمارين 
When you understand someone's energy, you'll never need to question their intention.
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#londonlife #london #quotes #picoftheday #weekendvibes #girlsnight #nightout #instastyle #goodtimes
I'd follow this beaut to Mars if I had to! @nay_nissen @room15aesthetics always my go to ❤️ thank you for having me 💕
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#picoftheday #beauty #eyebrows #eyelashes #eyelashextensions #hdbrows #beautytips #botox #lipfillers #instagood #instafashion #hatfield #wgc #hertfordshire #dermalfillers #dermals #chemicalpeel #facials #tlc #stevenage #cosmetics
💥CORE AND AB BURNER
with @emilymouufit
▪️Training your core helps your OVERALL performance, posture and strength.
I try to train core 1-2 times a week.
It doesn't have to be a long workout 20 minutes is more than enough!
💥4 sets each exercise
1 minute each set
30 seconds rest in between sets
1 minute rest between exercises
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‎💪🏼 💥تمارين لشد البطن و لتقوية العضلات  الأساسية
‏‎ماهو الكور(العضلات الاساسية) أو منطقة الوسط او لب الجسم ⁉️
‏‎هي عضلات البطن وأسفل الظهر والحوض والعضلات الكبيرة من كل جانب من العمود الفقري وعضلات الألوية والوركين والمؤخرة. ‏‎ماهي أهمية هذي المنطقة للجسم⁉️ تعمل على ثبات وتوازن الجسم كاملاً في كافة الاوضاع سواء الوقوف او الجلوس او اثناء ممارسة الرياضة دون فقدان التوازن ، كذللك تتعلق مباشرة بالعمود الفقري وتدعم حركته تربط بين الجزء العلوي والسفلي من الجسم.
ماهي أهمية تقوية هذه المنطقة⁉️
‏‎تتحسن وضعية الجسم وتختفي الآلم الظهر
‏‎يتحسن أداءنا الرياضي بشكل ملحوظ ‎يزيد عمر جسمك الإفتراضي يعني اذا كبرت بالعمر جسمك يكون قووي
💥٤ جولات من كل تمرين💥
‏‎كل جولة دقيقة.
بين كل جولة ٣٠ ثانيا راحة.
بين كل تمرين دقيقة راحة.
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Song: get it all by @balance510
Leggings: @fitflowactivewear 
Shoes: @nike
#fitgirlsguide #igfitfam #gymselfie #instagym #fitnessjourney #gymgirl #gymfreak #lovegym #core  #girlgains #fitmotivation #gymgirls #coupleworkouts #partnerworkouts fitnessgoals #fitnesslife  #girlswithmuscles #fitgirls_inspire #abworkout #coreworkout #workoutvideos #gymvideos #gymgirlvids #تمارين_خصر #تمارين_بطن #
💥CORE AND AB BURNER with @emilymouufit ▪️Training your core helps your OVERALL performance, posture and strength. I try to train core 1-2 times a week. It doesn't have to be a long workout 20 minutes is more than enough! 💥4 sets each exercise 1 minute each set 30 seconds rest in between sets 1 minute rest between exercises - - ‎💪🏼 💥تمارين لشد البطن و لتقوية العضلات الأساسية ‏‎ماهو الكور(العضلات الاساسية) أو منطقة الوسط او لب الجسم ⁉️ ‏‎هي عضلات البطن وأسفل الظهر والحوض والعضلات الكبيرة من كل جانب من العمود الفقري وعضلات الألوية والوركين والمؤخرة. ‏‎ماهي أهمية هذي المنطقة للجسم⁉️ تعمل على ثبات وتوازن الجسم كاملاً في كافة الاوضاع سواء الوقوف او الجلوس او اثناء ممارسة الرياضة دون فقدان التوازن ، كذللك تتعلق مباشرة بالعمود الفقري وتدعم حركته تربط بين الجزء العلوي والسفلي من الجسم. ماهي أهمية تقوية هذه المنطقة⁉️ ‏‎تتحسن وضعية الجسم وتختفي الآلم الظهر ‏‎يتحسن أداءنا الرياضي بشكل ملحوظ ‎يزيد عمر جسمك الإفتراضي يعني اذا كبرت بالعمر جسمك يكون قووي 💥٤ جولات من كل تمرين💥 ‏‎كل جولة دقيقة. بين كل جولة ٣٠ ثانيا راحة. بين كل تمرين دقيقة راحة. - - Song: get it all by @balance510 Leggings: @fitflowactivewear Shoes: @nike #fitgirlsguide  #igfitfam  #gymselfie  #instagym  #fitnessjourney  #gymgirl  #gymfreak  #lovegym  #core  #girlgains  #fitmotivation  #gymgirls  #coupleworkouts  #partnerworkouts  fitnessgoals #fitnesslife  #girlswithmuscles  #fitgirls_inspire  #abworkout  #coreworkout  #workoutvideos  #gymvideos  #gymgirlvids  #تمارين_خصر  #تمارين_بطن  #
LEAVE THEM IN THE PAST..
Bad habits that have stunted your growth.
Behaviour that hasn't gotten you anywhere.
'Friends' that fail to encourage and support you.
Relationships that are toxic for you.
Learn the difference between self love and protection and selfishness.
It's not selfish to walk away from something or someone that causes you more pain and agony than happiness and laughter.
It's not selfish to take care of your self so that you can take better care of those that you love and love you back.
And it definitely isn't selfish to take some time for yourself to reflect, re-evaluate and grow 💕
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#TB to my bday last week. Special thank u to @keats_hair for hooking me up and making me feel like a princess and also to @emilymouufit for totally letting me steal her dress ☺️💕
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#london #birthdaygirl #birthdayfun #bday #bdaycelebration #celebration #funtimes #goodmemories #positivevibes #positivity #positivethinking #goodenergy #grateful #blessed #picoftheday
LEAVE THEM IN THE PAST.. Bad habits that have stunted your growth. Behaviour that hasn't gotten you anywhere. 'Friends' that fail to encourage and support you. Relationships that are toxic for you. Learn the difference between self love and protection and selfishness. It's not selfish to walk away from something or someone that causes you more pain and agony than happiness and laughter. It's not selfish to take care of your self so that you can take better care of those that you love and love you back. And it definitely isn't selfish to take some time for yourself to reflect, re-evaluate and grow 💕 - - #TB  to my bday last week. Special thank u to @keats_hair for hooking me up and making me feel like a princess and also to @emilymouufit for totally letting me steal her dress ☺️💕 - - - - - #london  #birthdaygirl  #birthdayfun  #bday  #bdaycelebration  #celebration  #funtimes  #goodmemories  #positivevibes  #positivity  #positivethinking  #goodenergy  #grateful  #blessed  #picoftheday 
💛SMITH MACHINE LEG/GLUTE WORKOUT
Fuelled by @proteinworld iBCAAs, not going to lie I needed the preworkout today as well to get me through.
▪️I've always said this and I always will, you don't need loads of equipment to have a good workout. You can recreate a lot of the movements and exercises on other pieces of machines exactly how I have done with the smith machine 💛
-Vertical leg press
-Knee squats
-Hip thrusts
-Curtsy lunges
-Donkey kicks
▪️The video is sped up but today I really tried to focus on slowing down the movements and spending more time under to see how my body responds to different methods of training, hopefully I won't be in too much agony tomorrow 🙈The first few reps I thought 'nah this is going to be easy' but after the 4th rep I could really feel the burn. If you don't, then it means you're ready to up your weight 💛 Happy lifting 💪🏼 (protein world products I used today will be in my story with links)
- ‏حتى لو النادي اللي انت فيه ما في أجهزة كثير ‏برضوا تقدري تتمرني وتشوفي نتائج كويسة. تقريبا كل حركة أو تمرين تقدري تعملي على جهاز ثاني أو تبتكري طريقة جديدة لنفس الحركةً. -
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Song by @balance510
#proteinworld #nutrition #legday #glutes #smithmachine #workforit #training #personaltrainer #fitness #strong #gymgirl #strongnotskinny #bbg #ukfitfam #girlswithmuscle #gym #gymlife #preworkout #bcaa #تمارين_مؤخره #تمارين  #تمارين_رياضية #happyhumpday #humpday
💛SMITH MACHINE LEG/GLUTE WORKOUT Fuelled by @proteinworld iBCAAs, not going to lie I needed the preworkout today as well to get me through. ▪️I've always said this and I always will, you don't need loads of equipment to have a good workout. You can recreate a lot of the movements and exercises on other pieces of machines exactly how I have done with the smith machine 💛 -Vertical leg press -Knee squats -Hip thrusts -Curtsy lunges -Donkey kicks ▪️The video is sped up but today I really tried to focus on slowing down the movements and spending more time under to see how my body responds to different methods of training, hopefully I won't be in too much agony tomorrow 🙈The first few reps I thought 'nah this is going to be easy' but after the 4th rep I could really feel the burn. If you don't, then it means you're ready to up your weight 💛 Happy lifting 💪🏼 (protein world products I used today will be in my story with links) - ‏حتى لو النادي اللي انت فيه ما في أجهزة كثير ‏برضوا تقدري تتمرني وتشوفي نتائج كويسة. تقريبا كل حركة أو تمرين تقدري تعملي على جهاز ثاني أو تبتكري طريقة جديدة لنفس الحركةً. - - - Song by @balance510 #proteinworld  #nutrition  #legday  #glutes  #smithmachine  #workforit  #training  #personaltrainer  #fitness  #strong  #gymgirl  #strongnotskinny  #bbg  #ukfitfam  #girlswithmuscle  #gym  #gymlife  #preworkout  #bcaa  #تمارين_مؤخره  #تمارين  #تمارين_رياضية  #happyhumpday  #humpday 
We all make mistakes, we all have struggles and we may even regret things in our past. But you're not your mistakes and you are not your struggles. You are who you chose to be and how you chose to deal with those struggles and regrets can make or break your world. You can either learn from them and help them make you into a wiser, stronger more aware and considerate person or you can let them overwhelm you, drain you, possibly even scare you and let take up even more of your time than they already have, the choice is yours. I know what I would chose.. 🤗
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📸 @emilymouufit 
#morelovelesshate #lawofattraction #positivevibes #positivethinking #positivequotes #quotestoliveby #qotd #picoftheday #grateful #mood #grateful
We all make mistakes, we all have struggles and we may even regret things in our past. But you're not your mistakes and you are not your struggles. You are who you chose to be and how you chose to deal with those struggles and regrets can make or break your world. You can either learn from them and help them make you into a wiser, stronger more aware and considerate person or you can let them overwhelm you, drain you, possibly even scare you and let take up even more of your time than they already have, the choice is yours. I know what I would chose.. 🤗 - - - 📸 @emilymouufit #morelovelesshate  #lawofattraction  #positivevibes  #positivethinking  #positivequotes  #quotestoliveby  #qotd  #picoftheday  #grateful  #mood  #grateful 
▪️HAMSTRING FOCUSED LEG/GLUTE WORKOUT
with @emilymouufit
▪️I love being in the gym, it's definitely my happy place but you don't need to spend hours in the gym to have a great workout. Don't underestimate a short workout, as long as your form is on point you will definitely feel it the next day.
Here's what we did:
-Lunges 20x4 (each leg)
-Hyper extensions 10x4 (squeeze at the top)
-Alternating feet leg press 20x4
-Leg press 10x4 (wide feet, slow reps)
-Hip thrusts 20x4
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Leggings from @fitflowactivewear
Song by my G @balance510
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‏مو لازم تجلس في النادي بالساعات عشان تشوفوا نتائج. ‏طالما بتعمل التمارين بطريقة ‏صحيحة حتشوف الفرق و نتيجة التعب. هذي التمارين مركزة على الفخذ الخلفي ‏و المؤخرة. -
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#legday #hamstrings #glutes  #gains #healthy #healthylifestyle #healthyeating #igfitfam #workout #workforit #weightlossmotivation #motivation #dedication #motivated #dedicated #preworkout #postworkout #gymgirlvids #ukfitfam #gym #gymbunny #girlswithmuscle #تمارين_مؤخره #تمارين_الارداف #تمارين
▪️HAMSTRING FOCUSED LEG/GLUTE WORKOUT with @emilymouufit ▪️I love being in the gym, it's definitely my happy place but you don't need to spend hours in the gym to have a great workout. Don't underestimate a short workout, as long as your form is on point you will definitely feel it the next day. Here's what we did: -Lunges 20x4 (each leg) -Hyper extensions 10x4 (squeeze at the top) -Alternating feet leg press 20x4 -Leg press 10x4 (wide feet, slow reps) -Hip thrusts 20x4 - Leggings from @fitflowactivewear Song by my G @balance510 - ‏مو لازم تجلس في النادي بالساعات عشان تشوفوا نتائج. ‏طالما بتعمل التمارين بطريقة ‏صحيحة حتشوف الفرق و نتيجة التعب. هذي التمارين مركزة على الفخذ الخلفي ‏و المؤخرة. - - - #legday  #hamstrings  #glutes  #gains  #healthy  #healthylifestyle  #healthyeating  #igfitfam  #workout  #workforit  #weightlossmotivation  #motivation  #dedication  #motivated  #dedicated  #preworkout  #postworkout  #gymgirlvids  #ukfitfam  #gym  #gymbunny  #girlswithmuscle  #تمارين_مؤخره  #تمارين_الارداف  #تمارين 
Birthday celebrations complete now on to the next chapter. Thank you to everyone who took the time to say HBD and to these beauts @emilymouufit @s.london @ciaralondon for a great night. Love you all 💕💕💕
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#girlsnight #girlsnightout #london #weekendvibes #weekend #birthdaygirl #birthday #celebratinglife #grateful #blessed
👯CARDIO ALTERNATIVE
With @ciaralondon
▪️I reaaaaally don't like 'normal' cardio. I can't walk on a treadmill for long without getting bored and I absolutely despise running (I run like Phoebe) so bodyweight jumpy sessions are definitely my favourite alternative 💪🏼You can do this workout alone or with a partner, all you need is a bench or something to jump on/over.
➡️4 x 1 minute each exercise
This workout is great for fat burning and can be used as a stand alone workout or as a warm up/cool down before or after a weighted session 💪🏼
- ‎‏أنا عن نفسي أحب الكارديو بس ما احب امشي على جهاز السير. اطفش بسرعة. ‏افضل أسوي تمارين  كارديو زي اللي في الفيديو. تقدري تسوي لوحدك أو مع صحبتك. مره كويس لحرق الدهون. تقدري تسوي التمارين للتسخين قبل الحديد أو بعد اذا حبيتي ‏تستهلكي أي طاقة باقية عندك (اذا حبيتي تعملي التمارين لوحدهم برضو ينفع بس انصحك تكثري عدد الجولات). كل تمرين ٤ جولات و كل جولة دقيقة. ٣٠  ثانية راحة بين كل جولة و دقيقة راحة بين كل تمرين.
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Leggings from @peachy.team 
#cardio #cardioworkout #hiit #hiitworkout #hiitcardio #bbg #gymgirlvids #workouts #workoutvideos #gym #strongnotskinny #gymvideos #strongereveryday #partnerworkout #girlsthatlift #training #ukfitfam #fitspo #fitfam #fitness #igfitness #تمارين #تمارين_رياضية
👯CARDIO ALTERNATIVE With @ciaralondon ▪️I reaaaaally don't like 'normal' cardio. I can't walk on a treadmill for long without getting bored and I absolutely despise running (I run like Phoebe) so bodyweight jumpy sessions are definitely my favourite alternative 💪🏼You can do this workout alone or with a partner, all you need is a bench or something to jump on/over. ➡️4 x 1 minute each exercise This workout is great for fat burning and can be used as a stand alone workout or as a warm up/cool down before or after a weighted session 💪🏼 - ‎‏أنا عن نفسي أحب الكارديو بس ما احب امشي على جهاز السير. اطفش بسرعة. ‏افضل أسوي تمارين كارديو زي اللي في الفيديو. تقدري تسوي لوحدك أو مع صحبتك. مره كويس لحرق الدهون. تقدري تسوي التمارين للتسخين قبل الحديد أو بعد اذا حبيتي ‏تستهلكي أي طاقة باقية عندك (اذا حبيتي تعملي التمارين لوحدهم برضو ينفع بس انصحك تكثري عدد الجولات). كل تمرين ٤ جولات و كل جولة دقيقة. ٣٠ ثانية راحة بين كل جولة و دقيقة راحة بين كل تمرين. - - - Leggings from @peachy.team #cardio  #cardioworkout  #hiit  #hiitworkout  #hiitcardio  #bbg  #gymgirlvids  #workouts  #workoutvideos  #gym  #strongnotskinny  #gymvideos  #strongereveryday  #partnerworkout  #girlsthatlift  #training  #ukfitfam  #fitspo  #fitfam  #fitness  #igfitness  #تمارين  #تمارين_رياضية 
Whatever it is, I'm ready ✔️
Whatever it is, I'm ready ✔️