Happy Monday ✨✨ I hope everyone’s having a good day and get a good gym pump today ! Here’s a little from my back and leg workout from yesterday!
Don’t forget to share with someone that would do this workout ❤️ THE WORKOUT ➡️ 1️⃣ TRX PISTOL SQUATS 3x8-10
Amazing body weight exercise!
2️⃣ TRX PULL-UPS 3x6-8
These are super hard! If you don’t have TRX bars you can do this on a smith machine or with a bare bell
3️⃣SEATED LEG CURL 3x10
I do these with both legs curling and then I just straighten with one and let the other drop
4️⃣DELT FLYS 3x10
LAT PULL-DOWNS 3x10
SEATED ROWS 3x10
HIP ABDUCTORS 3x10
Love a bit of training to get rid of that tired, lethargic feeling ❤️
Back on the GRIND! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
I train legs at least twice a week (3x if I’m feeling like a super woman badass warrior😆💁🏻♀️). I like to begin with heavy compound lifts, then end with some accessory work. I try to hit all different rep ranges as well, depending on the exercise. Use ALL of your muscles, push yourself, and you’ll get stronger by the week! The gains will just come naturally🍑💪🏼
How many times a week do you train legs Comment below! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
1️⃣. Barbell RDL’s || 4 sets of 10
2️⃣. Overhead Reverse lunges || 3 sets of 24 total 🌟 SUPERSET 2 & 3 🌟
3️⃣. Pulse jump squats || 3 sets of 15
4️⃣. Barbell curtsy lunge to hip abduction || 3 sets of 10
5️⃣. Ankle tap jumping jacks || AMRAP
Hammy work 💪
Today I decided I need to reduce my intensity a bit. Sweaty good, breathless not!
So today was:
1. KB deadlift 3x10 56kg
2a. Smith machine squat 3x10
2b. Banded hip thrust 3x12
3. Rope cable pull thru 3x15
4a. KB curtsy squats 3 x 16
4b. Nordic curls (vid)
5. Side plank hip lifts 3x15
@healthvortex ✨The ultimate LAZAR ANGELOV
LIVE FIT 💪 LINK IN BIO
"Bad days make for great workouts"
Repost from @dr.caleb.burgess using @RepostRegramApp - 💥Aerobic/Anaerobic Benefits💥
📈 Here's a helpful chart that shows many of the benefits of both aerobic and anaerobic exercise
🚨 Disclaimer: This list is not "all-inclusive", but is meant to highlight the many potential benefits of each type of training. Also, I tried to keep things simple in the graphic and the descriptions below, so if you think I could have explained in more detail or been more "sciency", you're right. But that's what books 📚 are for 😉
🏃 AEROBIC: literally means "relating to, involving, or requiring free oxygen"
📌It is low-to-moderate intensity exercise that relies primarily on aerobic metabolism (using primarily oxygen for energy), which can be performed for 2-3 minutes or more without resting
🚴Common forms of aerobic exercise include walking, jogging, low-intensity cycling, etc. However this can be applied to any type of exercise as long as the INTENSITY is not too high and can be performed for a longer DURATION with minimal or no rest
🏋🏻 ANAEROBIC: literally means "occurring in the absence of free oxygen"
📌It is moderate to high intensity exercise that relies primarily on anaerobic metabolism (i.e. exercise that is too intense to efficiently use oxygen for energy), which is typically performed anywhere from 0-2 minutes
⛹🏻Common forms of anaerobic exercise include sprints, weightlifting, plyometrics, HIIT (high intensity interval training), etc. However this can be applied to any type of exercise as long as the INTENSITY is high enough and is not sustainable without rest for over 2 minutes
🚨 Keep in mind, for most types of exercise you will have a MIX of both anaerobic and aerobic metabolism, but the ratio of each will be adjusted based on the intensity and the duration of the exercise you are performing 💪🏼
📚 Baechle, T. R., & Earle, R. W. (2008). Essentials of strength training and conditioning 3rd ed.Champaign, IL: Human Kinetics.
Leg day >>
De volta aos leves 60kgs no #legpress. Mas não por lesão 🙏🏼😅
Capitão passou 4 x 1 min. Isso mesmo, 4 séries com +- 60 repetições cada (série resumida em 15 seg no vídeo 💪🏼) 😬😵
Don’t underestimate the goblet Squat. A 60-second set with a 100lb dumbbell, as I’m doing here, will fry your quads without putting any strain on your lower back.
Be sure to stay as upright as possible. Imagine a string on the top of your head, pulling you up towards the ceiling.
Engage the lats and abs. Let the knees track over the toes. Drive the big toe down into the ground. Consciously squeeze the quads and glutes.
Need a new workout to start the new week Go to www.RenegadeStrengthClub.com or LINK IN BIO for smarter, safer, more effective programming.
#legdayworkout #legdays #legdaymotivation #legdaydone #legdaygains #gobletsquats #fitoverforty #over40 #overforty #over40andfit
Good morning ☀️ I’m so humbled to wake up to so many kind messages after my story yesterday. I know I’m not the prettiest, skinniest, or anywhere near perfect. But I always try to be the best version of myself that I can be. Not sure why this one persons negative comments about me got in my head so much, but it was just another reminder to cut out alllll of the negativity from my life. Let them crumble while you flourish. Spread positivity & encouragement to others. That being said, I hope you all have a wonderful day! ❤️ I also have completed my free training program & will be releasing it this week after a few minor touch-ups! Excited for some of you to try it!! Happy Monday 😊
Today was legday, trained my calves and the booty. Curious to see if I'll still be able to walk today 🤪😂🤷🏾♂
Have a blessed week ❤️💯
Je mets pas beaucoup de vidéo de fitness . Voilà.j'essaierais de descendre plus la prochaine fois 😉😉💪💪🔩🏋 #legdaymotivation #legs
MONDAY MOTIVATION .
Our very @tim.wilcox.376 hit his personal best on squats hitting 70kg for 8 reps. Tim has been training consistently and keeping a vegetarian diet and still seeing great results while bulking. Tim is working his way to his goals and no one can stop him. .
Join Tim on his fitness journey by becoming a part of the Solan Experience, click the link in our bio or call us on 01342 891316. 🔥🔥🔥🔥
#solansquad #personalbest #success
Mein wöchentliches Sonntagabend Date mit Madame Legpress war wieder alles andere als romantisch 🤷🏻♂️
Vielleicht sollte ich nächstes mal ne Rose und ein paar Kerzen mitbringen 🕯🌷 Hoffe nur bis zum nächsten Legday sind meine neuen Gymschuhe am Start...die hier waren auf jeden Fall zu rutschig...
In diesem Sinne einen stabilen Start in die neue Woche ihr Raketen 🚀💪
Squat like nobody’s watching 😏🍑
💥LEG DAY OPTIONS💥
Hiya! 👋 Above you can see 16 exercises that will help you build your legs and butt, I’ve been very cahesitant on making this because there’s a lot to be said about exercise selection and I’m always very hesitant about giving exercise advice without knowing any context. But(t) people keep on sliding into my DM, it’s like it’s a never ending tsunami of people asking me: “how can I build a bigger butt” or “how can I grow my legs!” So here are 16 exercises that’ll help you build that booty and legs!!
💪if you take 3-4-5 exercises of this list and use them in your training session, perform them in the 6-12 rep range and load them with enough weight and push yourself. You’ll definitely be building your legs and butt!!
❤️Much love, Dennis
P.S. I do have some coaching spots open and I’d LOVE to help YOU crush your fitness goals in 2019! Check the link in my bio to apply and let’s see if we’re a good fit to be working together! :)
#legday #legdayworkout #LegDayEveryday #legdayproblems #legdays #legdayworkout #legdaymotivation #legdaydone #legdayisthebestday #legdaytoday #LegDayGains #fatlosstips
Chilling with the Gang #niece-boo Trainings coming along
Sunday’s Leg Day Workout Routine. Swipe ↪️
Make sure to like and save for later!
1. Squats: 4 x 5
2. Dumbbell RDL: 4 x 10
3. Heels Elevated Goblet Squat: 3 x 10-12
4. Leg Extensions: 4 x 12-15
5. Hamstring Curls: 4 x 12-15
6. Walking Lunges: 3 x 20
Enjoy and make sure to give this a shot and let me know what you think. ☑️