1️⃣ cable squats
2️⃣ backwards squat walk
3️⃣ stability ball hamstring curl
4️⃣ walking lunges
5️⃣ single leg press down
1️⃣ because of my knee problems it is hard for me to squat heavy and low the traditional way (bb) so I like this option because it doesn't stack weight long my back but it allows for moderate weight and I can squat lower as well. Give it a try
2️⃣ I don't know what this is called and it was my first time trying it but I'm a fan. Use the rope attachment and a moderate to heavy weight and use a squat stance and moderate to heavy weight and take 3-4 steps back and control the steps coming back.
3️⃣Looks easy but done correctly is very efficient. Lie prone on the floor or mat and set feet on the stability ball. Lift hips and engage glutes before beginning to curl the ball towards the glutes.
4️⃣ Basic walking lunges. These can be done without weights and still be effective.
5️⃣Use the assisted pullup machine and set weight to moderate or heavy setting. Push the weight down and control it coming back up
#functionalfitness #functionaltraining #legsandglutes #glutes #endorphins #kettlebell #stabilityball #strengthtraining #fightforyourhealth #fighttobehappy #tryagaintoday
DON’T FORGET TO GIVE THANKS!🖤🖤🖤💋
I HAVE A MONDAY THRU THURSDAY SPOT AVAILABLE 9PM TO 9:45PM...
ITS LEVELS TO THIS FITNESS & HEALTH SHYT!
I DO NOT POST TO IMPRESS YOU...I POST TO INSPIRE YOU AND TO MOTIVATE YOU!
BE YOURSELF...IT LOOKS BETTER ON YOU...
30 MIN "HIIT & LIFT"
LOWERBODY: CORE...GLUTES...THIGHS...LEGS ETC.... #GetYouANatural
Om man stiger upp 05.30 och river av ett bröstpass, kommer hem och äter en dunderfrulle, tvättar, pluggar saaatan i nästan 4 timmar & ger sig ut på en löparrunda i solen innan klockan slagit 12.00...då blir man såhär glad mitt i tentaveckan☝🏻👋🏻 #hybris 😌😌😌
Rethinking Warmups 🤷🏻♂️.
Not feeling your glutes or hamstrings when you deadlift or squat It’s probably because you lost your sense of grounding. Give this drill a try as a warmup before you do any heavy lifting. Great way to get feedback from the hamstrings and glutes as you press your foot against the wall. Overall better body awareness, creates a better sense of grounding and it makes sure you’re using all the muscles required for that lift 🤙🏼.
P. S. Your glutes and hamstrings will thank you 😝.
Gym: @facetseveneado .
Trainer: @ivan.fitfactor . .
#FitFactorHouston #functionaltraining #functionalfitness #glutes #hamstrings #trainwithpurpose
Want to achieve that toned look everyone is after Well here’s some do’s and dont’s 👍🏽🙈
❌Lift light weights for high reps - instead choose weights that are in the 8-15 rep range and is very challenging on the last few reps 😤🤬
❌Excessive amounts of cardio - cardio has its place but it will not get you toned and lean on its own 🏃🏻♀️
❌Eat as little as possible - severely restricting your calories will not result in achieving a toned look, you may lose weight but will not look any leaner. Fuel your body to be able to workout harder and keep what muscle you already have 💪🏼
✅Focus on compound exercises - these exercises require most muscles in the body to work, resulting in more effort being used and more calories being burnt. They also help build a strong, solid foundation in your body 🏋🏻♀️
✅Progressively overload muscles through weight training programme - sticking consistently to a programme that is designed to progressively add stress to the muscles forces them to adapt and become stronger and denser. This is what gives that “toned” look 💃🏻
✅Consume adequate protein in a slight calorie deficit - ensuring you are getting enough protein is essential to assist all the above and support the recovery/repair process and stop your body breaking itself down. The main goal when aiming to get lean is to maintain or build as much muscle as possible whilst shedding away unwanted body fat (which occurs from the slight calorie deficit) 🍗
Feel like you need some help on the matter Get yourself to www.jv-fitness.co.uk or drop me a message 📲💻
#jvfitness #pt #glutes #gymtime #muscle #gym #gymlife #fatloss #weightloss #strength #booty #gains #food #nutrition #bodybuilding #cardio #fun #fitfam #motivation #fitness #instagood #instalike #workout #healthy #fitspo #diet #exercise #transformation
Back and triceps. Still working on the fat% but overall feel OK.
Smith dead lifts
Rope cable high rows
4 sets high reps
Cable Rope reverse superset flat bench dips
30x18 + 8
60x20 + 8
60x18 + 8
10 facts about me 🤔 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Thank you @paulafitness_ for nominating me, sorry I took so long lol ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 - I’m a 3rd year university student studying journalism 👩🏻🎓 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
2 - I broke my knee on my first ever night at university & it was my first time having surgery ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
3 - It was this that got me into fitness, I was told I might not be able to walk again and never be able to run/jump etc ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
4 - I really like jewellery but having rings on or even too many earrings make me feel weirdly claustrophobic ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
5 - I’m so bad with biting my nails and the skin around them that I try and always have them done nicely so I’m less tempted 😂 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
6 - I love everything cleaning, organising, planning, sorting related and genuinely look forward to tidying my room lol ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
7 - I have 4 tattoos, I want so many more it’s just so expensive 😩 my first is really crap and I got it on my 16th birthday 😂 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
8 - I have seen hardly any films, I don’t really enjoy watching films for the first time as I’m anxious I won’t enjoy it and it’ll be wasted time 🤷🏻♀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
9 - I used to play the flute & was in a gospel choir at school ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
10 - I love the look and idea of hot air balloons, but can’t imagine anything worse than going in one ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I nominate @beckymayyfashion @indigogofit and @fitnesswithizzy 🧡 .
#shredding #shreddingmeals #shreddingmachine #shreddingdiet #shreddingfat #run #runningmotivation #runner #runningman #runningshoes #curvy #curvygirl #curvywoman #curvyrevolution #abs #absworkout #glutes #gains #gainz #glutesday #fit #fitfam #fitness #fitspo #motivation #gym #healthy #physique #girlswholift #prep
A co jeśli zostaniesz sam na sam z przepyszną czekoladą😍🍫
A jak w dniu lenia nikt nie będzie stał nad Tobą i mówił: zrób jeszcze więcej przysiadów🏋️♂️
Całe życie nie można mieć bata nad sobą. W końcu trzeba się uwolnić i zacząć samodzielnie kontrolować swoje wybory.🤷♀️ Trzymanie diety jest cholernie trudne. I nikt nie powinien ściemniać, że jest inaczej. Krótkoterminowa może i nie sprawia problemów - schudnę do lata, nowy rok nowa ja, a potem co Powrót do starych nawyków
Jesteśmy tym co jemy, jeśli chce się wyglądać jak petarda całe życie to dieta musi stać się nowym sposobem żywienia na zawsze. Trening tylko wykonywany regularnie przyniesie efekty💪😉
Czy warto No rejczel! Czy dacie radę Na to pytanie odpowiedzcie sobie sami🤫
🇺🇸:What if you stay alone with delicious chocolate 😍🍫
And how on the lazy day no one will stand over you and say: do more squats🏋️♂️
You can not have a whip over yourself all your life. In the end, you have to free yourself and start to control your choices alone.🤷♀️ Keeping your diet is damn hard. And no one should say it's different. Short-term diet is easier - I will lose weight until summer, new year new me, and then what Return to old habits
We are what we eat, if you want to look like a firecracker all your life this diet must become a new way of feeding forever. Also only regular training will be effective💪😉
Is it worth it Of course! Can you manage Answer this question yourself🤫
#bootybuilding #ass #legday #glutes #instagram #body #bodybuilding #physique #muscle #checkform #training #workout #fitness #fit #gym #motivation #inspiration #fitgirl #girl #look #fashion #tatoogirl #polishgirl #healthy #diet #weightlifting #fitspo #fitfam #fitnessmotivation #gymshark
Booty. Butt. Buns. Cheeks. Cakes. Honey Hams. Ass. That's why we're all here today. In the quest for achieving Glorious Glutes. Key word here is achieve or rather earn by building them yourself the old fashioned way through hard work. Nothing store bought here. IG is full of fake booty. Skinny girls with huge butts Sure sure boss. Girls doing nothing but leg lifts and abduction work making all them gains in the Hamhock department My ass they are. Light squats do NOT make you bootiful. I for one am not impressed...BUTT to each their own 😉
Here are a few ways you can start building your ASSets the right way.
1) Make Sure You're NOT A Tight Ass - when your glutes are too tight they may not fire when called upon. This puts the lower back at risk for being overloaded with the brunt of the work. Stretch, massage, foam roll...do whatever you need to do too make sure the glutes are functioning optimally
2) Hit Em' With All You've Got - use heavy ass weights. You may see a borage of posts showing women working glutes with just body weight exercises, bands, or light squats and lunges...unless you're a genetically gifted super freak, surgically enhanced or a walking Mexican pharmacy this approach will NOT work.
3) Do Direct And Indirect Glute Work - the bulk of your movements should be those that allow for you to lift the most weight possible. You need to force muscle to grow. Your program should include compound movements such as Barbell Squats, Deadlifts, Stiff Leg Deadlifts and possibly Rack Pulls(partial deadlifts) as well as more isolation type movements like Lunges, Hip Thrusters and KB Swings to name only a few
4) Hit The Hammies - your glutes tie into your hamstrings so be sure not to neglect them. Choose movements that work the hamstrings by flexing the knee as well as by extending at the hips. Good choices would be Lying Leg Curls(knee flexion) and Stiff Leg Deadlifts(hip extension)
5) Be Consistent And Repeat - results come through consistent hard work over time. You'll get there so just be patient 🙄
Give it time and work your ass off. This is Part 1 of 2. Start implementing these 5 basic rules today.
Your Glorious Glutes Await 🍑😊 #fitness #booty
That look of absolute concentration. If I got any more in the zone I’d be on another plain of existence. Be serious about your lateral raises kids
So coming out of a wrist injury into De Quervians is a bad combo. For those who have no idea what I’m talking about it’s an inflammatory problem in the tendons of my hand, basically making it a killer even to hold a bar of any kind.
But I’m doing my best to work around it. Physique has definitely taken a hit because of it and to be honest has left me unhappy and self conscious but we gotta keep pushing forward and keep trying to improve as best we can.