#gluteworkout medias

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I promised you guys a video, so here it is! This is most of the exercises I performed today in my glutes session in the gym. I could not do two of the exercises, because I don't have the machine at home and I forgot to do the other one lol I actually pulled a muscle whilst filming (I am very sore from this morning 😂) so bare with me as I'm not going as low as I'm supposed to. The first three exercises I performed were part of my glute activation routine, just to warm up my glutes so that I can reap the benefits of my workout before working them really hard.  I highly recommend activating your glutes beforehand because it really helps to wake up your glutes. I have definitely felt the difference in my workouts as a result of glute activation (genuinely my glutes burn, but in a good way 🤗) also I highly recommend getting some resistance bands as they too have made a difference to my workouts!  Here is the full workout below!  GLUTE ACTIVATION: 1. Banded Crab Walk 16 reps (8 on each leg)  2. Banded ankle kickbacks (don't know the name but just named it myself lol) 15 reps on each leg  3. Banded Bridge 15 reps  repeat 3-4x  BOOTY WORKOUT:  1. Romanian Deadlifts 4x15 reps 2. Single leg dips (named this too) 3x12 on each leg - also I used a kettle bell earlier and make sure you use two hands to hold the weight.  3. Weighted sumo squats 4x15  The rest of the workout not shown  4. Weighted Hip thrusts 4x12  5. Hip abduction 4x15  Give this workout a go and I guarantee you, you will regret it 😂 lmao no seriously this is a killer but no one ever said growing that booty was easy! #nopainnogain  If you do give this a go, please let me know 😊  Anyway, enjoyy ❤️ #fitfam #fitfamuk #fitness #fitnessgirl #fitnessjourney #fitnessmotivation #growingthebooty #glutes #gluteworkout #bootyworkout #booty🍑 #gymgirl #healthylifestyle #fitspo
I promised you guys a video, so here it is! This is most of the exercises I performed today in my glutes session in the gym. I could not do two of the exercises, because I don't have the machine at home and I forgot to do the other one lol I actually pulled a muscle whilst filming (I am very sore from this morning 😂) so bare with me as I'm not going as low as I'm supposed to. The first three exercises I performed were part of my glute activation routine, just to warm up my glutes so that I can reap the benefits of my workout before working them really hard. I highly recommend activating your glutes beforehand because it really helps to wake up your glutes. I have definitely felt the difference in my workouts as a result of glute activation (genuinely my glutes burn, but in a good way 🤗) also I highly recommend getting some resistance bands as they too have made a difference to my workouts! Here is the full workout below! GLUTE ACTIVATION: 1. Banded Crab Walk 16 reps (8 on each leg) 2. Banded ankle kickbacks (don't know the name but just named it myself lol) 15 reps on each leg 3. Banded Bridge 15 reps repeat 3-4x BOOTY WORKOUT: 1. Romanian Deadlifts 4x15 reps 2. Single leg dips (named this too) 3x12 on each leg - also I used a kettle bell earlier and make sure you use two hands to hold the weight. 3. Weighted sumo squats 4x15 The rest of the workout not shown 4. Weighted Hip thrusts 4x12 5. Hip abduction 4x15 Give this workout a go and I guarantee you, you will regret it 😂 lmao no seriously this is a killer but no one ever said growing that booty was easy! #nopainnogain  If you do give this a go, please let me know 😊 Anyway, enjoyy ❤️ #fitfam  #fitfamuk  #fitness  #fitnessgirl  #fitnessjourney  #fitnessmotivation  #growingthebooty  #glutes  #gluteworkout  #bootyworkout  #booty 🍑 #gymgirl  #healthylifestyle  #fitspo 
DONKEY KICKS ALL DAY ERR DAY 🍑🔥. This is my fave glute exercise, what are yours? • • • • • #donkeykicks #glutes #gluteworkout #booty🍑 #bööty #strongcurves #fitness #fitnessmodell #fitnessjourney #instafit #fitspo #fitfam #legday #gym #girlswholift #aesthetics #liftheavy #squats #strength #strongwomen #gymshark #fitnessmotivation #gymrat #progress
🔹SQUATS🔹 ✨Compound, full body exercise ✨ ✨Increases strength & size of legs & buttocks✨ ✨Develops core strength✨ ✨Promotes mobility & balance✨ . . . . 🔻Beginner Guide🔻 1. Warm up 2. Stand with your feet just over shoulder width apart 3. Keep your back in a neutral position, and keep your knees centered over your feet 4. Slowly bend your knees, hips and ankles, lowering until you reach a 90-degree angle 5. Return to starting position -- repeat 15-20 times, for 2-3 sets for beginners (do this two or three times a week) 6. Breathe in as you lower, breathe out as you return to starting position
🔹SQUATS🔹 ✨Compound, full body exercise ✨ ✨Increases strength & size of legs & buttocks✨ ✨Develops core strength✨ ✨Promotes mobility & balance✨ . . . . 🔻Beginner Guide🔻 1. Warm up 2. Stand with your feet just over shoulder width apart 3. Keep your back in a neutral position, and keep your knees centered over your feet 4. Slowly bend your knees, hips and ankles, lowering until you reach a 90-degree angle 5. Return to starting position -- repeat 15-20 times, for 2-3 sets for beginners (do this two or three times a week) 6. Breathe in as you lower, breathe out as you return to starting position
One of my favorite glute supersets.. 🔥Glute machine kickbacks - 3 sets x 15 reps 💥 Lying leg curls (wide) - 3 sets x 15 reps ⚡️ Lying leg curls (narrow) - 3 sets x 15 reps  Superset these babies, I dare you 🍑  Song 🎧: Fetish by Selena Gomez (SO OBSESSED)  #workouts #training #trainer #personaltrainer #legday #legworkouts #buttworkouts #legs #glutes #gluteworkout #lvac #lasvegasathleticclub #bodypositive #bodypositivity #loveyourbody #fitness #health #fitgirls #personaltraining #training #cpt #lvac #eos #fitfam #girlswholift #girlswhosquat #girlswhoworkout #bodybuildingmotivation #fitnessjourney #fitnessgirl #stayfit #superset
One of my favorite glute supersets.. 🔥Glute machine kickbacks - 3 sets x 15 reps 💥 Lying leg curls (wide) - 3 sets x 15 reps ⚡️ Lying leg curls (narrow) - 3 sets x 15 reps Superset these babies, I dare you 🍑 Song 🎧: Fetish by Selena Gomez (SO OBSESSED) #workouts  #training  #trainer  #personaltrainer  #legday  #legworkouts  #buttworkouts  #legs  #glutes  #gluteworkout  #lvac  #lasvegasathleticclub  #bodypositive  #bodypositivity  #loveyourbody  #fitness  #health  #fitgirls  #personaltraining  #training  #cpt  #lvac  #eos  #fitfam  #girlswholift  #girlswhosquat  #girlswhoworkout  #bodybuildingmotivation  #fitnessjourney  #fitnessgirl  #stayfit  #superset 
Today is a rest day but here's a pic from yesterday where some very favourable lighting made it look like I have a teeeeeeny bit of a bicep and a teeeeny bit of an ab cage 🤗. Genetically I am very straight up straight down due to my narrow hips so I've been working super hard on my upper body lately in attempt to create the illusion of a waist 🙆🏼😂. .  ______________________________________________________ #training #gym #healthy #health #train #stopexercisingstarttraining  #squats #bootyworkout #gluteworkout #progresspic #workhard #gymgirls #crossfit #leangains #workout #shelifts #girlsthatlift #fitness #instafit #instafitness #blog #fitnessblogger
Today is a rest day but here's a pic from yesterday where some very favourable lighting made it look like I have a teeeeeeny bit of a bicep and a teeeeny bit of an ab cage 🤗. Genetically I am very straight up straight down due to my narrow hips so I've been working super hard on my upper body lately in attempt to create the illusion of a waist 🙆🏼😂. . ______________________________________________________ #training  #gym  #healthy  #health  #train  #stopexercisingstarttraining  #squats  #bootyworkout  #gluteworkout  #progresspic  #workhard  #gymgirls  #crossfit  #leangains  #workout  #shelifts  #girlsthatlift  #fitness  #instafit  #instafitness  #blog  #fitnessblogger 
Five sweaty glute-focussed super sets for today's workout. This used a couple of different bits of equipment, but you can easily do this with a step, a band, and a set of dumbells (or even without the dumbbells - good #holidayworkout).
Five sweaty glute-focussed super sets for today's workout. This used a couple of different bits of equipment, but you can easily do this with a step, a band, and a set of dumbells (or even without the dumbbells - good #holidayworkout ).
Blast your #glutes with this Bulgarian split squat variation. --------------------------------------------------This 1-arm variation is amazing for placing a bit more emphasis on the glutes.  When you hold the weight on the trail leg side, the uneven force tries pushes your support let into adduction forcing your abductors to work overtime. -------------------------------------------------What does that mean?  It means you better prepare yourself for an extra bit of 🔥in those glutes.  Stay strong and don't let the working side hip shoot out (my left hip in the video) or your torso lean towards the side of the weight ( right side in the video). Add a pause at the bottom of each rep for extra difficulty.
Blast your #glutes  with this Bulgarian split squat variation. --------------------------------------------------This 1-arm variation is amazing for placing a bit more emphasis on the glutes. When you hold the weight on the trail leg side, the uneven force tries pushes your support let into adduction forcing your abductors to work overtime. -------------------------------------------------What does that mean? It means you better prepare yourself for an extra bit of 🔥in those glutes. Stay strong and don't let the working side hip shoot out (my left hip in the video) or your torso lean towards the side of the weight ( right side in the video). Add a pause at the bottom of each rep for extra difficulty.
when it's leg day and you're feeling happyy to get gains 🤓 going on vacation soon and I'm super excited, gonna be doing videos on the ship and maybe the beach.. getting my surplus of calories is gonna be so easy #bulkseason
when it's leg day and you're feeling happyy to get gains 🤓 going on vacation soon and I'm super excited, gonna be doing videos on the ship and maybe the beach.. getting my surplus of calories is gonna be so easy #bulkseason 
Was reminded of these babies by @damicofitness (and my girl @devotedfitcoach who posted 'em a few weeks back) today. They didn't do theirs while listening to Tank though, so... ✨ Toss a mini band below your knees for these abductions. You'll be performing them while in a hip thrust ISO hold. Keep your butt squeezed and hips UP. Try 20-30 reps at a time.  Play around with how wide your stance is and/or what tension band you use.
Was reminded of these babies by @damicofitness (and my girl @devotedfitcoach who posted 'em a few weeks back) today. They didn't do theirs while listening to Tank though, so... ✨ Toss a mini band below your knees for these abductions. You'll be performing them while in a hip thrust ISO hold. Keep your butt squeezed and hips UP. Try 20-30 reps at a time. Play around with how wide your stance is and/or what tension band you use.
🔥Booty burn out🔥 Add in some resistance band H.I.I.T. at the end of your leg day to burn fat and get those glutes on fireee💥 #legday #bootygains #4ufitness #training #gluteworkout #hiit #intervaltraining #fatburning #musclebuilding #leanlegs #burnout #feeltheburn #bootypump #buildabooty #pushhard #workhard #resistancebands #bootybands #gluteisolation #sprints #cutting #buildthatbooty
Everyday struggles! And then they go and give advice to other people 😩
Everyday struggles! And then they go and give advice to other people 😩
Today was leg day!! In the beginning I didn't feel like training but actually I killed it! So proud of myself 😝😎! 80 kg glute bridge went so well! 💪💪 Don't skip on your sessions , everything counts !👊 #persistence #consistency #everythingcounts  #legday #gluteworkout #rainyday #todaysworkout #today #greatworkout #glutebridge #Serbia #uae #abudhabi #simplyabudhabi #amazingabudhabi #dubai #fitness #personaltrainer #lifestyle #motivation #inspiration #fitfam #bodybuilding #bootybuilding #bodybuildingmotivation #instagood #igfitness #stronggirls #girlspower
Today was leg day!! In the beginning I didn't feel like training but actually I killed it! So proud of myself 😝😎! 80 kg glute bridge went so well! 💪💪 Don't skip on your sessions , everything counts !👊 #persistence  #consistency  #everythingcounts  #legday  #gluteworkout  #rainyday  #todaysworkout  #today  #greatworkout  #glutebridge  #Serbia  #uae  #abudhabi  #simplyabudhabi  #amazingabudhabi  #dubai  #fitness  #personaltrainer  #lifestyle  #motivation  #inspiration  #fitfam  #bodybuilding  #bootybuilding  #bodybuildingmotivation  #instagood  #igfitness  #stronggirls  #girlspower 
Smith machine pistol squats - the pistol squat is a technical move which entails the participant to in theory squat down on one leg whilst maintaining the other leg straight out in front - Single leg work is great for isolation and excellent for targeting imbalances in your strength and balance - Isolating imbalances helps to alleviate your kinetic chain (muscle connections) of any undue stress - To begin with, try practising with body weight on the smith machine to fine your imbalances if you have any, then develop from there - Try 10x3 each leg - #machinefitness #musclemonkey #gluteworkout #legs #squats #pistolsquat #legs #legsfordays #workoutvideo #workoutvideos #workoutmotivation #gymvideos #gymworkouts #gymmotivation #gains #bodybuilding #bodybuildingcom #bodybuildingdiet #bodybuilder #bodybuildingmotivation #pt #personaltrainerliverpool #personaltrainer #gluteworkout #glutes🍑 #glutes #fitness #health
Smith machine pistol squats - the pistol squat is a technical move which entails the participant to in theory squat down on one leg whilst maintaining the other leg straight out in front - Single leg work is great for isolation and excellent for targeting imbalances in your strength and balance - Isolating imbalances helps to alleviate your kinetic chain (muscle connections) of any undue stress - To begin with, try practising with body weight on the smith machine to fine your imbalances if you have any, then develop from there - Try 10x3 each leg - #machinefitness  #musclemonkey  #gluteworkout  #legs  #squats  #pistolsquat  #legs  #legsfordays  #workoutvideo  #workoutvideos  #workoutmotivation  #gymvideos  #gymworkouts  #gymmotivation  #gains  #bodybuilding  #bodybuildingcom  #bodybuildingdiet  #bodybuilder  #bodybuildingmotivation  #pt  #personaltrainerliverpool  #personaltrainer  #gluteworkout  #glutes 🍑 #glutes  #fitness  #health 
Grow lats GROWWWW!!!!! Comment below ⬇️⬇️⬇️ you and your gym buddy's favorite wing workouts!😉😏 Got another post coming later, stay tuned👀
Grow lats GROWWWW!!!!! Comment below ⬇️⬇️⬇️ you and your gym buddy's favorite wing workouts!😉😏 Got another post coming later, stay tuned👀
Had to do this quick set in the kids room because the gym was SO crowded yesterday! I LOVE sumo squats but doing them a lot could get boring so I switched it up yesterday and tried it on the Bosu balls and boiiiii were they challenging! You have to push through your heels so you get better glute engagement as well as quad and core engagement! Try this on your next leg day it'll leave you dead I did 4x20 :) #gymmotivation #fitnessmotivation #fitnessfollowback #fitgirl #fit #fitchick #girlswholift #fitfam #gym #gymrat #lit #killinit #glutesworkout #legday #legworkout #gluteworkout
Had to do this quick set in the kids room because the gym was SO crowded yesterday! I LOVE sumo squats but doing them a lot could get boring so I switched it up yesterday and tried it on the Bosu balls and boiiiii were they challenging! You have to push through your heels so you get better glute engagement as well as quad and core engagement! Try this on your next leg day it'll leave you dead I did 4x20 :) #gymmotivation  #fitnessmotivation  #fitnessfollowback  #fitgirl  #fit  #fitchick  #girlswholift  #fitfam  #gym  #gymrat  #lit  #killinit  #glutesworkout  #legday  #legworkout  #gluteworkout 
How to warm up for leg day 👆🏼👆🏼 AB CIRCUIT TO FINISH #tb message me for more details 😘✨💪🏼
How to warm up for leg day 👆🏼👆🏼 AB CIRCUIT TO FINISH #tb  message me for more details 😘✨💪🏼
If you want your glutes to cry, I got you!! 🙌 here is my booty workout from this morning :) I also highly suggest doing some glute activation exercises to help the glutes wake up! I did some after my stairmaster warm up. Holla if you try this workout! . . ✨10 min stairmaster ✨BB squats 2x8, 2x5 ✨banded RDLs 4x12 (ss with banded leg press 12 reps) ✨banded DB hip thrusts 4x20 (ss with DB deadlifts 6 reps) ✨good mornings 3x12 (ss with walking lunges, 15 steps) ✨glute kickback machine 3x10 per leg (ss with 10 squats jumps) ✨hip abduction machine 1x100 ✨5 min stairmaster
If you want your glutes to cry, I got you!! 🙌 here is my booty workout from this morning :) I also highly suggest doing some glute activation exercises to help the glutes wake up! I did some after my stairmaster warm up. Holla if you try this workout! . . ✨10 min stairmaster ✨BB squats 2x8, 2x5 ✨banded RDLs 4x12 (ss with banded leg press 12 reps) ✨banded DB hip thrusts 4x20 (ss with DB deadlifts 6 reps) ✨good mornings 3x12 (ss with walking lunges, 15 steps) ✨glute kickback machine 3x10 per leg (ss with 10 squats jumps) ✨hip abduction machine 1x100 ✨5 min stairmaster
Very possible I joined this gym strictly for the reverse hyper machine! To do of course the reverse hyper exercise. If you follow @bretcontreras1 you'll see this is great for the glutes and posterior chain in general. But you want to dig in with your heals, pointing your toes out slightly, and also get a slight rounding in the upper back by crossing your arms across the chest and tucking your chin into it. This will assure that most of the tension from this exercise goes to the glutes. And it don't matter who you are you need glutes! #reversehyper #reversehypers #reversehyperextension #glutes #gluteworkout #backworkout #backexercises #backextension #gluteexercises #strengthtraining #strengthandconditioning #maximpacttraining #evolvedathletetv #mrimpact
Very possible I joined this gym strictly for the reverse hyper machine! To do of course the reverse hyper exercise. If you follow @bretcontreras1 you'll see this is great for the glutes and posterior chain in general. But you want to dig in with your heals, pointing your toes out slightly, and also get a slight rounding in the upper back by crossing your arms across the chest and tucking your chin into it. This will assure that most of the tension from this exercise goes to the glutes. And it don't matter who you are you need glutes! #reversehyper  #reversehypers  #reversehyperextension  #glutes  #gluteworkout  #backworkout  #backexercises  #backextension  #gluteexercises  #strengthtraining  #strengthandconditioning  #maximpacttraining  #evolvedathletetv  #mrimpact 
Had a bad case of 🍅 face after today's workout....so my solution, hide that ish with my phone. 😂 But in all seriousness, my workout today was great. I've been having to adjust the amount of pre I've been taking to find the "sweet spot" I guess you could say and I think I finally did it! Energy is high, endurance is there but I'm not making myself insanely jittery or nauseous anymore so I'd say that's a win! 🤜🏼🤛🏼 #fistbumptomyself 😉
Had a bad case of 🍅 face after today's workout....so my solution, hide that ish with my phone. 😂 But in all seriousness, my workout today was great. I've been having to adjust the amount of pre I've been taking to find the "sweet spot" I guess you could say and I think I finally did it! Energy is high, endurance is there but I'm not making myself insanely jittery or nauseous anymore so I'd say that's a win! 🤜🏼🤛🏼 #fistbumptomyself  😉
@_lillicsuk coming with deadly training session and  killer video! Thank you very for including us! We definitely appreciate it! .☟☟☟☟☟☟☟☟☟☟ @Regrann from @_lillicsuk -  Yesterday's training session was a REALLY good one! 💪🏻🔥 Whenever I'm not having the greatest day, I love to cheer myself up by doing all my favourite exercises and products in my workout. Yesterday was a scheduled rest day, but I just couldn't help but switch my days around to boost my mood! As per usual, I always start my workout  with @nutrabolics  Stim X and Carnibolic, and @sweetsweatcanada ! - -  This workout consisted of: - -SQUATS 5x5 - DEADLIFT 3x8 - BAND BODY WEIGHT SQUAT TILL FAILURE ( @white_lion_athletics ) SS W/ BOX JUMPS (15 jumps) x3 sets - -WALKING LUNGES 3x20 - SS :45 BATTLE ROPES :45 SIDE TO SIDE BURPEES - - and I finished off with 3x10 of the bicep curls I didn't have time to do on Sunday! - - Ever since I took the initiative to pursue my passion full time, my training has changed. My mindset, how hard I work, all of it. Sharing my journey with every single one of you who follows me is an honour and I'm so grateful for all of you, your messages and support motivate and inspire me to keep working hard and producing content. The messages saying that me competing inspire you, or that my progress in prep motivated you is a big part of what got me though. My boot camp ladies and coaching clients inspire me to work harder in the gym every single day, seeing what they have been able to mentally overcome and physically do, is what really truly makes me get up every morning. Through this journey of fully pursuing my passions, I learnt that true happiness comes from giving to/ helping others is what brings true happiness and more reward. ❤️ - If you need help getting on track, regardless of your goal, need that extra knowledge, push, or just some support to hold you accountable? DM myself or @thefittclub or follow the E-Mail buttons on our profiles. ✨ Love yourself a little more every day - do something for you, when you work hard, anything can happen!✨ -
@_lillicsuk coming with deadly training session and killer video! Thank you very for including us! We definitely appreciate it! .☟☟☟☟☟☟☟☟☟☟ @Regrann from @_lillicsuk - Yesterday's training session was a REALLY good one! 💪🏻🔥 Whenever I'm not having the greatest day, I love to cheer myself up by doing all my favourite exercises and products in my workout. Yesterday was a scheduled rest day, but I just couldn't help but switch my days around to boost my mood! As per usual, I always start my workout with @nutrabolics Stim X and Carnibolic, and @sweetsweatcanada ! - - This workout consisted of: - -SQUATS 5x5 - DEADLIFT 3x8 - BAND BODY WEIGHT SQUAT TILL FAILURE ( @white_lion_athletics ) SS W/ BOX JUMPS (15 jumps) x3 sets - -WALKING LUNGES 3x20 - SS :45 BATTLE ROPES :45 SIDE TO SIDE BURPEES - - and I finished off with 3x10 of the bicep curls I didn't have time to do on Sunday! - - Ever since I took the initiative to pursue my passion full time, my training has changed. My mindset, how hard I work, all of it. Sharing my journey with every single one of you who follows me is an honour and I'm so grateful for all of you, your messages and support motivate and inspire me to keep working hard and producing content. The messages saying that me competing inspire you, or that my progress in prep motivated you is a big part of what got me though. My boot camp ladies and coaching clients inspire me to work harder in the gym every single day, seeing what they have been able to mentally overcome and physically do, is what really truly makes me get up every morning. Through this journey of fully pursuing my passions, I learnt that true happiness comes from giving to/ helping others is what brings true happiness and more reward. ❤️ - If you need help getting on track, regardless of your goal, need that extra knowledge, push, or just some support to hold you accountable? DM myself or @thefittclub or follow the E-Mail buttons on our profiles. ✨ Love yourself a little more every day - do something for you, when you work hard, anything can happen!✨ -
I have always hated every hamstring curl machine ever, so I decided to switch hamstring curls to cables (idk why I never did this before) and I actually feel these in my glutes too so it was definitely the right call! #bootyday #everyday Make sure your knee stays mostly steady and you're only moving that second part of your leg as you curl. #slowandsteady Did 3 sets of 12 of these at the end of my workout. If you're using machines for a while, switch it up and do a variation of the exercises on cables and vice versa. Changing up the stimuli is good for your muscles and to see what you like better 🤗
I have always hated every hamstring curl machine ever, so I decided to switch hamstring curls to cables (idk why I never did this before) and I actually feel these in my glutes too so it was definitely the right call! #bootyday  #everyday  Make sure your knee stays mostly steady and you're only moving that second part of your leg as you curl. #slowandsteady  Did 3 sets of 12 of these at the end of my workout. If you're using machines for a while, switch it up and do a variation of the exercises on cables and vice versa. Changing up the stimuli is good for your muscles and to see what you like better 🤗
I thought I'd share with you my current favourite glute exercises 🍑 which are: * GOODMORNINGS 💁🏼 * DEADLIFTS ☠️ I like these two exercises a lot because they also target the hamstrings very well which has always been a weaker point for me 🤷🏼‍♀️ Which are your favourite exercises for glutes? ✨ . . . . . #nikewomen #nikewear #fitgirlsofig #motivationforfitness #stronggirl #bootygainz #bootyprogress #gluteworkout #fitbelgians #fitfambe #belgianfitties #fitnessgoal
I thought I'd share with you my current favourite glute exercises 🍑 which are: * GOODMORNINGS 💁🏼 * DEADLIFTS ☠️ I like these two exercises a lot because they also target the hamstrings very well which has always been a weaker point for me 🤷🏼‍♀️ Which are your favourite exercises for glutes? ✨ . . . . . #nikewomen  #nikewear  #fitgirlsofig  #motivationforfitness  #stronggirl  #bootygainz  #bootyprogress  #gluteworkout  #fitbelgians  #fitfambe  #belgianfitties  #fitnessgoal 
🎥NEW YOUTUBE VIDEO🎥 . Love Island has now finished, what are we all going to do at 9pm?! 😳🌴 It's ok though because I've just uploaded Episode 3 of my PREP series 👆🏽🎥 There's a full leg workout with @beckikeegan plus a sneak peak at the 👙 @blackicebikinis 🙊🙊 Simply click the link in my bio and please subscribe 😘😘 . ONLINE COACHING www.vital-physique.com info@vital-physique.com @vitalphysique
🎥NEW YOUTUBE VIDEO🎥 . Love Island has now finished, what are we all going to do at 9pm?! 😳🌴 It's ok though because I've just uploaded Episode 3 of my PREP series 👆🏽🎥 There's a full leg workout with @beckikeegan plus a sneak peak at the 👙 @blackicebikinis 🙊🙊 Simply click the link in my bio and please subscribe 😘😘 . ONLINE COACHING www.vital-physique.com info@vital-physique.com @vitalphysique
Challenge your #core and get #bunsofsteel with this side step exercise! 👊  #exercise #gymlife #glutes #gluteworkout #6packabs #getfit #funworkout
TAG A FRIEND WHO WILL TRY THESE WITH YOU!  If your normal leg day consists of... Sqauts  Hamstring curls Leg extensions ---------------------------------------------------------- Maybe it's time to add some of these variation that will target the same muscle groups and yet add some variety and new challenges to keep you motivated. ---------------------------------------------------------- Reverse Lunges @230lbs -Great alternative to squats. Allows partial isolation during step up and still allows you to take on a substantial amount of weight. ---------------------------------------------------------- Banded Leg Extensions off the GHD -I love using this variation because it allows for the quadricep muscles to experience a burn without extreme pressure on the knees. Also, using a band takes away any chance of a mid set rest for this muscle group. ---------------------------------------------------------- Declined Glute Hamstring Raises -If traditional glute ham raises are becoming too easy for you and you are looking for your next go to hamstring exercise, simply elevate the back legs of the GHD and continue with your exercise.
TAG A FRIEND WHO WILL TRY THESE WITH YOU! If your normal leg day consists of... Sqauts Hamstring curls Leg extensions ---------------------------------------------------------- Maybe it's time to add some of these variation that will target the same muscle groups and yet add some variety and new challenges to keep you motivated. ---------------------------------------------------------- Reverse Lunges @230lbs -Great alternative to squats. Allows partial isolation during step up and still allows you to take on a substantial amount of weight. ---------------------------------------------------------- Banded Leg Extensions off the GHD -I love using this variation because it allows for the quadricep muscles to experience a burn without extreme pressure on the knees. Also, using a band takes away any chance of a mid set rest for this muscle group. ---------------------------------------------------------- Declined Glute Hamstring Raises -If traditional glute ham raises are becoming too easy for you and you are looking for your next go to hamstring exercise, simply elevate the back legs of the GHD and continue with your exercise.
If you're looking for some good leg day exercises these are a must!! The uglier the butt the better baby! An ugly butt in the gym gives you a better booty out of the gym! 💪🏽🔥🍑 • • @puregym_oxfordtemplars @puregymofficial @puregymoxfordtemplars
If you're looking for some good leg day exercises these are a must!! The uglier the butt the better baby! An ugly butt in the gym gives you a better booty out of the gym! 💪🏽🔥🍑 • • @puregym_oxfordtemplars @puregymofficial @puregymoxfordtemplars
Summertime FUN!! Day 2 of my new program and this move is amazing for strong sexy glutes and legs! For extra intensity, lift your toes up and put all your weight on your heels! Feel the BURN 🔥  I can get use to these outside sweat sessions!! #summertimefun #frenchielove #gluteworkout #sunworshiper
Summertime FUN!! Day 2 of my new program and this move is amazing for strong sexy glutes and legs! For extra intensity, lift your toes up and put all your weight on your heels! Feel the BURN 🔥 I can get use to these outside sweat sessions!! #summertimefun  #frenchielove  #gluteworkout  #sunworshiper 
It's been a hot minute since I've done a #transformationtuesday post ! Looking at these reminds me how far I've come when it feels like I'm not making any progress. These photos are 6 months apart 👌🏽progress doesn't happen over night but if you are consistent you willlll see results 💜😊!
It's been a hot minute since I've done a #transformationtuesday  post ! Looking at these reminds me how far I've come when it feels like I'm not making any progress. These photos are 6 months apart 👌🏽progress doesn't happen over night but if you are consistent you willlll see results 💜😊!
Resistance bands are great to add to a workout. Sumo walks with these were a killer for my glutes 🍑🔥 • • • • #glutes #gluteworkout #resistancebands #resistancebandsworkout #gym #gymlife #fitness #fitfam #fitspo #instafit #tuesdaymotivation #fitnessmotivation #fitnessjourney #aesthetics #morivation #dedication #passion #legday #quads #strongwomen #liftheavy #strong #gains #girlswholift #gymshark #gymsharkwomen #nike #muscle #strength #strengthtraining
Resistance bands are great to add to a workout. Sumo walks with these were a killer for my glutes 🍑🔥 • • • • #glutes  #gluteworkout  #resistancebands  #resistancebandsworkout  #gym  #gymlife  #fitness  #fitfam  #fitspo  #instafit  #tuesdaymotivation  #fitnessmotivation  #fitnessjourney  #aesthetics  #morivation  #dedication  #passion  #legday  #quads  #strongwomen  #liftheavy  #strong  #gains  #girlswholift  #gymshark  #gymsharkwomen  #nike  #muscle  #strength  #strengthtraining 
Legs went a little something like this: 🍑 warm up with lunge kickbacks, walking squats and crab walks 🍑 kickbacks 12x3 🍑 Romain deadlifts 10x3 / good mornings 12x3 🍑 step ups 12x2 🍑 leg press dropset 6,8,10,12 no rest! 🍑 finisher: skill mill sled pushed 15 on each leg / lotus 20x2  Keep slow and controlled whilst doing cable kickbacks, try to even squeeze the Glutes for 2 seconds whilst at the top for that extra burn 🔥
Legs went a little something like this: 🍑 warm up with lunge kickbacks, walking squats and crab walks 🍑 kickbacks 12x3 🍑 Romain deadlifts 10x3 / good mornings 12x3 🍑 step ups 12x2 🍑 leg press dropset 6,8,10,12 no rest! 🍑 finisher: skill mill sled pushed 15 on each leg / lotus 20x2 Keep slow and controlled whilst doing cable kickbacks, try to even squeeze the Glutes for 2 seconds whilst at the top for that extra burn 🔥
•It's #transformationtuesday - •Meaning it's the day to spot 💡 some amazing EVOLVEFITTERS 💪🏻 - •This girl @fitshuga has seen amazing changes since starting w/ evolvefit and having @hannahfelixfitness get her dialed in with her nutrition. She's been losing inches in her waist while gaining inches her 🍑 she's an insanely hard worker and such a beast in the gym. She's only been with us for a short time so stay tuned as we turn it up a notch and get this nurse towards her goals over the next few months. - #evolvefittransformations #legworkout #fit
•It's #transformationtuesday  - •Meaning it's the day to spot 💡 some amazing EVOLVEFITTERS 💪🏻 - •This girl @fitshuga has seen amazing changes since starting w/ evolvefit and having @hannahfelixfitness get her dialed in with her nutrition. She's been losing inches in her waist while gaining inches her 🍑 she's an insanely hard worker and such a beast in the gym. She's only been with us for a short time so stay tuned as we turn it up a notch and get this nurse towards her goals over the next few months. - #evolvefittransformations  #legworkout  #fit 
These exercises are booty building game changers. Once I started doing glute activation exercises before my working sets, I've seen booty gains like never before. Remember to keep the movements slow and controlled, and squeeze! dat! ass! Try these out on your next booty day: 🍪20 lateral squat walks w/ medicine ball 🍪20 cable hip abductors each leg 🍪20 vertical cable kickbacks 🍪20 horizontal cable kickbacks *No rest between sets!
These exercises are booty building game changers. Once I started doing glute activation exercises before my working sets, I've seen booty gains like never before. Remember to keep the movements slow and controlled, and squeeze! dat! ass! Try these out on your next booty day: 🍪20 lateral squat walks w/ medicine ball 🍪20 cable hip abductors each leg 🍪20 vertical cable kickbacks 🍪20 horizontal cable kickbacks *No rest between sets!
Swipe for vid!🎉 ➡️ . Hi everyone! 😊👋🏻 So I know I don't post a lot of videos... and part of that was because I had no space on my last phone but now I have a new one with a lot more space! So, like I mentioned on my last picture I have a video today! This is really exciting for me since I don't post a lot of videos. 😅😅 But I'm getting more confident filming myself in the gym. So hopefully soon I can start posting more videos and get some different content for you guys!! . This video really isn't anything too special because I'm sure a lot of you do this already! 😅 But it's just my favorite, go-to glute activation circuit with resistance bands. Ever since I started using resistance bands to warm up with on leg or glute day I've noticed a significant difference in how my legs/glutes feel during & after my workout. Also I've seen a lot better results since I've started using resistance bands and doing activation work. 🍑🍑🍑 so with the circuit I did in the video I usually repeat it three or four times before any leg day. 😊 . Anyway, I hope you all have a great Tuesday! 💘 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . #fit #fitness #gym #gymselfie #legday #legworkout #gluteworkout #liftingweights #girlswholift #lifting #workoutvideo #workout #workoutideas #workoutmotivation #fitnessmotivation #fitgirl #fitspo
Swipe for vid!🎉 ➡️ . Hi everyone! 😊👋🏻 So I know I don't post a lot of videos... and part of that was because I had no space on my last phone but now I have a new one with a lot more space! So, like I mentioned on my last picture I have a video today! This is really exciting for me since I don't post a lot of videos. 😅😅 But I'm getting more confident filming myself in the gym. So hopefully soon I can start posting more videos and get some different content for you guys!! . This video really isn't anything too special because I'm sure a lot of you do this already! 😅 But it's just my favorite, go-to glute activation circuit with resistance bands. Ever since I started using resistance bands to warm up with on leg or glute day I've noticed a significant difference in how my legs/glutes feel during & after my workout. Also I've seen a lot better results since I've started using resistance bands and doing activation work. 🍑🍑🍑 so with the circuit I did in the video I usually repeat it three or four times before any leg day. 😊 . Anyway, I hope you all have a great Tuesday! 💘 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . #fit  #fitness  #gym  #gymselfie  #legday  #legworkout  #gluteworkout  #liftingweights  #girlswholift  #lifting  #workoutvideo  #workout  #workoutideas  #workoutmotivation  #fitnessmotivation  #fitgirl  #fitspo 
Glute and leg day are by far my most challenging training days. Keeping my glutes strong has been my number one priority #postpartum! My fav exercises are: glute bridges with and w/o bands, elevated split squats, band walks, kickbacks, and banded RDLs! Happy booty training!
Glute and leg day are by far my most challenging training days. Keeping my glutes strong has been my number one priority #postpartum ! My fav exercises are: glute bridges with and w/o bands, elevated split squats, band walks, kickbacks, and banded RDLs! Happy booty training!
#fullbodyworkout using bands from @strengthandresistancefitness. Jump squats, single arm row, upright row and one leg deadlift variation all with 2 bands (one has a stronger resistance). These bands are great to tie around the monkey bars while your kids are playing or to a tree if you're on vacation, etc- get creative! *the last clip I literally look like a baby deer wearing heels and clearly I need to work on my balance but it was such a good burn I had to include it. - #celestialbodiez #bmfitgear #homeworkouts_4u @gainzvillle
#fullbodyworkout  using bands from @strengthandresistancefitness. Jump squats, single arm row, upright row and one leg deadlift variation all with 2 bands (one has a stronger resistance). These bands are great to tie around the monkey bars while your kids are playing or to a tree if you're on vacation, etc- get creative! *the last clip I literally look like a baby deer wearing heels and clearly I need to work on my balance but it was such a good burn I had to include it. - #celestialbodiez  #bmfitgear  #homeworkouts_4u  @gainzvillle
One of my favorite exercises for lower back and waist; it also target the booty, hamstrings, and calves... isn't that all in one awesome?? 😍💦 Today was back + biceps + abs + 40min running 🏃🏼‍♀️(treadmill 25 + street 15 ☀️). Happy Tuesday!!! Music: Get Low - Zedd ft. Liam Payne🎧 #determination #leaner #leanmuscle #backworkout #waisttraining #sweetsweat #tuesdaymotivation #gymtime #gymlife #gluteworkout #bootyfordays #lowerback #motivation #activewear #youfit
One of my favorite exercises for lower back and waist; it also target the booty, hamstrings, and calves... isn't that all in one awesome?? 😍💦 Today was back + biceps + abs + 40min running 🏃🏼‍♀️(treadmill 25 + street 15 ☀️). Happy Tuesday!!! Music: Get Low - Zedd ft. Liam Payne🎧 #determination  #leaner  #leanmuscle  #backworkout  #waisttraining  #sweetsweat  #tuesdaymotivation  #gymtime  #gymlife  #gluteworkout  #bootyfordays  #lowerback  #motivation  #activewear  #youfit 
It was toasty in my apartment this morning for that live #tiubootycall but I really enjoyed starting my day with @karenadawn and a booty workout with #tiumontreal ladies. ❤️ No pizza for breakfast today, but I did have some almond butter toast with a sprinkle of chocolate @toneitupnutrition protein on it, which was 👌. I'm going to try to get in some cardio later today, but no guilt if I don't!
It was toasty in my apartment this morning for that live #tiubootycall  but I really enjoyed starting my day with @karenadawn and a booty workout with #tiumontreal  ladies. ❤️ No pizza for breakfast today, but I did have some almond butter toast with a sprinkle of chocolate @toneitupnutrition protein on it, which was 👌. I'm going to try to get in some cardio later today, but no guilt if I don't!
When it's super sunny outside and inside is just darknesss🌚 where is an iPhone 7 when you need it... will that fix all my problems?🤳🏼😅 no training today for me, first day back at work after some time off, but luckily it was an earlyish finish 🙌🏼 so I'm spending my afternoon reading, soaking up the sun and sipping on green fruity smoothies 😌🌴 and to chill I do still wear gym clothes... yep 💅🏼
When it's super sunny outside and inside is just darknesss🌚 where is an iPhone 7 when you need it... will that fix all my problems?🤳🏼😅 no training today for me, first day back at work after some time off, but luckily it was an earlyish finish 🙌🏼 so I'm spending my afternoon reading, soaking up the sun and sipping on green fruity smoothies 😌🌴 and to chill I do still wear gym clothes... yep 💅🏼
Let's learn today: #1 Love your heart❤️
Let's learn today: #1  Love your heart❤️
ENROLL TODAY FOR YOUR FREE CONSULTATION & TRAINING SESSION W/ TTW FITNESS. OFFERING INDIVIDUAL, SEMI PRIVATE AND HIC TRAINING CLASS "HIGH INTENSITY CIRCUIT" LOCATED AT @snatchfitcorp 5222 EGBERT ST. HOUSTON TX, 77007. MEET THE AMAZING OWNERS @amynoack585 & @jessielynus COME GET IT IF YOUR READY TO BE UN-NORMAL, THIS IS NOT YOUR TYPICAL GYM/TRAINING AS @amynoack585 WOULD SAY. CONTACT EMAIL IN BIO. S/O TO MY TTW CERTIFIED WOMEN @beautifullife05 @wyatt2009 @rosearechiga  S/O TO MY GUY @demarcusadams ON THE 🎥 #TEAMJESUS #streetball #handlelife #hoopmixtape #crossover #ballup #ballislife #basketball #ballupstreetball #basketballneverstops #onlinetraining #handlelife #NBA #houstontrainer  #onlinetraining #abs #fitness #trainer #workout #TimeToWorkFitness #TTWfitness #fitnessgoal #cardio #PersonalTraining #GroupTraining #mealplan #WomenFitness #MensFitness #Health #gluteworkout #glutes
ENROLL TODAY FOR YOUR FREE CONSULTATION & TRAINING SESSION W/ TTW FITNESS. OFFERING INDIVIDUAL, SEMI PRIVATE AND HIC TRAINING CLASS "HIGH INTENSITY CIRCUIT" LOCATED AT @snatchfitcorp 5222 EGBERT ST. HOUSTON TX, 77007. MEET THE AMAZING OWNERS @amynoack585 & @jessielynus COME GET IT IF YOUR READY TO BE UN-NORMAL, THIS IS NOT YOUR TYPICAL GYM/TRAINING AS @amynoack585 WOULD SAY. CONTACT EMAIL IN BIO. S/O TO MY TTW CERTIFIED WOMEN @beautifullife05 @wyatt2009 @rosearechiga S/O TO MY GUY @demarcusadams ON THE 🎥 #TEAMJESUS  #streetball  #handlelife  #hoopmixtape  #crossover  #ballup  #ballislife  #basketball  #ballupstreetball  #basketballneverstops  #onlinetraining  #handlelife  #NBA  #houstontrainer  #onlinetraining  #abs  #fitness  #trainer  #workout  #TimeToWorkFitness  #TTWfitness  #fitnessgoal  #cardio  #PersonalTraining  #GroupTraining  #mealplan  #WomenFitness  #MensFitness  #Health  #gluteworkout  #glutes 
Finished of Quad workout with this tri-set.  3.1 SMITH REVERSE LUNGE 3x5 3.2 LANDMINE SQUAT narrow 3x12 3.3 BB WALKING LUNGE 3x10-12 -- -- -- -- -- -- -- -- -- -- -- -- #squats #legworkout #lunges #reverselunge #quads #glutes #gluteworkout #quadworkout #instafit #instafitness #gymlife #gains #train #wheels #londonpt #uae #londonpersonaltrainer #pt #trainhard #fitness #bodybuilding #fitam #fitnessfirstbakerstreet #bakerstreet #marylebone #stjohnswood #mayfair #regentspark
Finished of Quad workout with this tri-set. 3.1 SMITH REVERSE LUNGE 3x5 3.2 LANDMINE SQUAT narrow 3x12 3.3 BB WALKING LUNGE 3x10-12 -- -- -- -- -- -- -- -- -- -- -- -- #squats  #legworkout  #lunges  #reverselunge  #quads  #glutes  #gluteworkout  #quadworkout  #instafit  #instafitness  #gymlife  #gains  #train  #wheels  #londonpt  #uae  #londonpersonaltrainer  #pt  #trainhard  #fitness  #bodybuilding  #fitam  #fitnessfirstbakerstreet  #bakerstreet  #marylebone  #stjohnswood  #mayfair  #regentspark 
🙋🏽Meet my new #gym toy called #trx for a #fullbodyworkout from head to toe. Today is #legworkout #gluteworkout #booty #barre with #legsculpting #pilates working #quads #thighs #butt #arms #abs 💪🏼Had my am students train with #trx and they love the support for #gluteworkout Join me tonight 7pm for another round of #tonelegs in #eastendhouston #eat #workout #sleep for a new you. #veganmom #veganfitness #veganfit #veganfood #vegan lifestyle for this #fitat53 #fitmama. May you have a great workout today and own it. Take baby steps and know that this time next year you will have reached your goals. Happy Healthy Tuesday🍎. #keepgrinding💯 #dontgiveup #love #faith
🙋🏽Meet my new #gym  toy called #trx  for a #fullbodyworkout  from head to toe. Today is #legworkout  #gluteworkout  #booty  #barre  with #legsculpting  #pilates  working #quads  #thighs  #butt  #arms  #abs  💪🏼Had my am students train with #trx  and they love the support for #gluteworkout  Join me tonight 7pm for another round of #tonelegs  in #eastendhouston  #eat  #workout  #sleep  for a new you. #veganmom  #veganfitness  #veganfit  #veganfood  #vegan  lifestyle for this #fitat53  #fitmama . May you have a great workout today and own it. Take baby steps and know that this time next year you will have reached your goals. Happy Healthy Tuesday🍎. #keepgrinding 💯 #dontgiveup  #love  #faith 
My client Lindsay on TRX today to help bring herself up under control on the upwards phase. This allows my client to then gain more depth within the downwards phase allowing for maximum strength to build with an emphasis on the hamstrings, quads and gluteal muscles. This will further help my client gain more confidence to progress to a full squat without then needing assistance 💪🏽
My client Lindsay on TRX today to help bring herself up under control on the upwards phase. This allows my client to then gain more depth within the downwards phase allowing for maximum strength to build with an emphasis on the hamstrings, quads and gluteal muscles. This will further help my client gain more confidence to progress to a full squat without then needing assistance 💪🏽
🚧 WARNING: You may walk a little funny the next day after completing this lower body workout.  It's better to be sore than sorry 👉 https://goo.gl/DcFHJU (clickable link in bio)  Visit 💥HASfit.com💥 for 🏋 Free workout routines 🗓 Free workout plans 🍎 Free healthy recipes and meal plans  Use #hasfit / #HASfitTribe in your posts for a ❤️ ➡️➡️➡️ Follow @coachkozak and @hasfitclaudia for more inspiration  #wod #fitfam #fitspo #fitness #gymtime #workout #abs #hiit #lowimpact #weightloss #strengthtraining #fatloss #cardio #aerobic #tabata #muscle #muscles #bodybuilding #strengthtraining #weighttraining #legday #legworkout #gluteworkout #glutesworkout #buttworkout #lowerbodyworkout
🚧 WARNING: You may walk a little funny the next day after completing this lower body workout. It's better to be sore than sorry 👉 https://goo.gl/DcFHJU (clickable link in bio) Visit 💥HASfit.com💥 for 🏋 Free workout routines 🗓 Free workout plans 🍎 Free healthy recipes and meal plans Use #hasfit  / #HASfitTribe  in your posts for a ❤️ ➡️➡️➡️ Follow @coachkozak and @hasfitclaudia for more inspiration #wod  #fitfam  #fitspo  #fitness  #gymtime  #workout  #abs  #hiit  #lowimpact  #weightloss  #strengthtraining  #fatloss  #cardio  #aerobic  #tabata  #muscle  #muscles  #bodybuilding  #strengthtraining  #weighttraining  #legday  #legworkout  #gluteworkout  #glutesworkout  #buttworkout  #lowerbodyworkout 
Using the land mine for GRIP Strength and more leg work! Stationary lunge followed by a stiff leg deadlift.  This looks easy but it's tricky! Works balance (stability) quads/hammies and glutes, not to mention grip strength. 10 per side X3. Barbell weighs 45lb give or take so you feel it particularly in the grip. Often one leg or grip is stronger then the other so this  exercise helps with imbalances of strength (which we all have) since typically we are more dominant on one side. Grip strength is HUGE if you want to be able to lift heavier weight and make muscle gains. It's often over looked particularly by women in the weight room. You can't hold heavier weights for lunges or goblet squats etc without strengthening your GRIP. I Personally (kinda hate working on it) but know it reaps huge benefits in weight lifting, power, strength and conditioning along with definition!  #landmine #lunges #stiffdeadlift #leggains #hamstringworkout #gluteworkout #stabilitytraining #stability #gripstrength #fit #fitnessmotivation #fitspo #fitfam #workoutgoals #lowerbodyworkout #girlwholifts #musclesaresexy #inspiration #tuesdaymorning #tuesday #gymtime #summerbody #weightstraining #gains #healthcoachlife #healthandfitness
Using the land mine for GRIP Strength and more leg work! Stationary lunge followed by a stiff leg deadlift. This looks easy but it's tricky! Works balance (stability) quads/hammies and glutes, not to mention grip strength. 10 per side X3. Barbell weighs 45lb give or take so you feel it particularly in the grip. Often one leg or grip is stronger then the other so this exercise helps with imbalances of strength (which we all have) since typically we are more dominant on one side. Grip strength is HUGE if you want to be able to lift heavier weight and make muscle gains. It's often over looked particularly by women in the weight room. You can't hold heavier weights for lunges or goblet squats etc without strengthening your GRIP. I Personally (kinda hate working on it) but know it reaps huge benefits in weight lifting, power, strength and conditioning along with definition! #landmine  #lunges  #stiffdeadlift  #leggains  #hamstringworkout  #gluteworkout  #stabilitytraining  #stability  #gripstrength  #fit  #fitnessmotivation  #fitspo  #fitfam  #workoutgoals  #lowerbodyworkout  #girlwholifts  #musclesaresexy  #inspiration  #tuesdaymorning  #tuesday  #gymtime  #summerbody  #weightstraining  #gains  #healthcoachlife  #healthandfitness 
Why be moody when you can shake your booty 🍑🌴🐳🐬🐠 #beach #beachday #summer #summer2017 #fit #fitfam #fitspo #glutes #gluteworkout #fitnessmotivation #health #healthy #happy #bikini #npc #npcbikini #bikinicompetitor #bombshell #bodybuilding
Today’s GLUTE DAY went a little something like this👇🏻 - 1)Reverse Hack Squat: (12-15 reps) increase weight each set, feet wide, back rigid, and push through heels 2) Heavy walking Lunges- ( 15-20 reps) Increase weight each set 3) Hip Thrusts ( 12-15 reps) Go heavy enough to be dead by the last 12-15 reps & squeeze hard at top. ( no clip) 4) Weighted Hypers - (20-25 reps) Control the movement, mind muscle connection to squeeze glutes entire time, and shoulders almost rounded forward taking anything off lower back. & lastly do not hyperextend ✋🏻🙈( no clip)  5) Froggers on Smith Machine- (12 to 15 reps) Weirdest exercise to film but these are MAGIC for your back side. - Try this workout & let me know watchaaaa think 🤗 _ #trainingvideo #trainhard #gluteworkout #iffbbpro #ifbbbikinipro #bikinicompetitor #girlswithmuscle #girlswholift #fitnessmotivation #fitnessjourney #fitfam #fitlife #bodybuilding #aesthetics
Today’s GLUTE DAY went a little something like this👇🏻 - 1)Reverse Hack Squat: (12-15 reps) increase weight each set, feet wide, back rigid, and push through heels 2) Heavy walking Lunges- ( 15-20 reps) Increase weight each set 3) Hip Thrusts ( 12-15 reps) Go heavy enough to be dead by the last 12-15 reps & squeeze hard at top. ( no clip) 4) Weighted Hypers - (20-25 reps) Control the movement, mind muscle connection to squeeze glutes entire time, and shoulders almost rounded forward taking anything off lower back. & lastly do not hyperextend ✋🏻🙈( no clip) 5) Froggers on Smith Machine- (12 to 15 reps) Weirdest exercise to film but these are MAGIC for your back side. - Try this workout & let me know watchaaaa think 🤗 _ #trainingvideo  #trainhard  #gluteworkout  #iffbbpro  #ifbbbikinipro  #bikinicompetitor  #girlswithmuscle  #girlswholift  #fitnessmotivation  #fitnessjourney  #fitfam  #fitlife  #bodybuilding  #aesthetics 
Had leg day at planet fitness this morning (@epfitnessmontwood you're still my number one 🤧) and I feel sooooo good. I did all my favorite glute and quad workouts and the stair master. #bootyfordays #gluteworkout #gluteprogress #gluteisolation #glutemotivation #bootyfull #bootygainz #bootygains #fitmom #fit #fitfam #gym #gains #gymlife #gymgrind #gymselfie
Little 3D #legworkout as a finisher  1️⃣ Lunge  2️⃣ reverse Lunge 3️⃣ side step 4️⃣ cross step  Repeat 5 times each leg @cyberobicswomensclub_ @worldofcyberobics @mcfit_ @mcfitmodels @johnreedfitness_ @high5gym
Little 3D #legworkout  as a finisher 1️⃣ Lunge 2️⃣ reverse Lunge 3️⃣ side step 4️⃣ cross step Repeat 5 times each leg @cyberobicswomensclub_ @worldofcyberobics @mcfit_ @mcfitmodels @johnreedfitness_ @high5gym
🍿Step up / Reverse lunge COMBO 🍿 Hübriidharjutus ülesse astumisest ja taha väljaastest 🤓 🔸Üks jalg on alati kõrgemal pingil (kõrgus oleneb Sinu võimekusest korralikult harjutus sooritada). 🔸Pingil olev jalg tõukab keha püsti ja vaikselt pidurdab alla liikumisel. 🔸Puusanukid (väiksed teravad kondikesed puusal) vaadaku igas asendis otse ette! 🔸Tugijala põlv hoida tugev, ei vingerda sisse-välja. 🔸Astuda mõnus pikka samm taha. 🔸Raskust eii pea kätte võtma. Võib ma keharaskusega astuda, raskus ühes käes (nõudlikum kerelihastele), raskus turjal, pea kohal jne. 🔸Harjutus harjutab stabiilsust, tugevust nii jalgades kui keres, lisaraskuste puhul ka kätes (eriti haardes). (Ma ei tea, mis peas juustega toimub 🍍😆) #glutealgoddess #stepupreverselunge #gluteworkout #strongcurves #personaaltreener #myfitness #myfitnesseesti #girlgonestrong #personaltrainer
🍿Step up / Reverse lunge COMBO 🍿 Hübriidharjutus ülesse astumisest ja taha väljaastest 🤓 🔸Üks jalg on alati kõrgemal pingil (kõrgus oleneb Sinu võimekusest korralikult harjutus sooritada). 🔸Pingil olev jalg tõukab keha püsti ja vaikselt pidurdab alla liikumisel. 🔸Puusanukid (väiksed teravad kondikesed puusal) vaadaku igas asendis otse ette! 🔸Tugijala põlv hoida tugev, ei vingerda sisse-välja. 🔸Astuda mõnus pikka samm taha. 🔸Raskust eii pea kätte võtma. Võib ma keharaskusega astuda, raskus ühes käes (nõudlikum kerelihastele), raskus turjal, pea kohal jne. 🔸Harjutus harjutab stabiilsust, tugevust nii jalgades kui keres, lisaraskuste puhul ka kätes (eriti haardes). (Ma ei tea, mis peas juustega toimub 🍍😆) #glutealgoddess  #stepupreverselunge  #gluteworkout  #strongcurves  #personaaltreener  #myfitness  #myfitnesseesti  #girlgonestrong  #personaltrainer 
Give this resistance band circuit a try! 👊🏼👊🏼 This will have your hamstrings and glutes on 🔥🔥🔥 ------- ❗️Resistance bands are a MUST have👍🏻❗️☑️they allow you to perform strength-training exercises without weights ☑️You can get a full-body workout, add variety and intensity to your strength-training exercises ☑️Resistance bands are inexpensive, easy to store and perfect for exercising while traveling💯If I can't make it to the gym, these are my go to at home💯 ☑️adaptable to multiple fitness levels ☑️used with familiar exercise: for ex: adding the band for weighted squats 🙋🏼 ☑️can be combined with other equipment ☑️great for stretching ☑️great for rehabilitation --------- Try this before your weight lifting routine🏋🏼‍♀️ or after for extra toning and sculpting! These simple exercises had my heart rate climbing and had me wobbling out of the gym 💦💦I did each exercise back to back with no rest💀🌀💀🌀45 sec each move for a total of 4 rounds! (2 min between each round) ---------- ❗️For reference, I am using the extra heavy band❗️start with a band that is true to YOUR level, everyone is different! ❗️ ------- 1️⃣single leg deadlift w/band :provides a nice stretch, and challenges your balance. Add weights for an extra challenge.  2️⃣standing glute kickback w/band: slow and controlled with a squeeze.  3️⃣bent over glute kickback w/band:make sure to squeeze. ❗️do each leg and immediately go into leg circles.❗️ 4️⃣single leg hip thrust w/band: push through heels and squeeze glutes at top.  5️⃣hamstring sliders: can be performed with sliders (can use exercise sliders or furniture sliders, even towels!) pull with your heels, and squeeze glutes at top.  6️⃣hamstring curls on ball: pull with heels and squeeze glutes at top. --------- Get to sweating 💦💦🌀🌀 ------- #fitwomen #fitnessmotivation #beautyandbeastfitness #resistancebands #fitnesslife #resistancebandsworkout #letsstartahealthylifestyletogether #gluteworkout #hamstringworkout #summerbody #gymshark #athleta #womenwhoworkout #fitness #lowerbodycircuit
Give this resistance band circuit a try! 👊🏼👊🏼 This will have your hamstrings and glutes on 🔥🔥🔥 ------- ❗️Resistance bands are a MUST have👍🏻❗️☑️they allow you to perform strength-training exercises without weights ☑️You can get a full-body workout, add variety and intensity to your strength-training exercises ☑️Resistance bands are inexpensive, easy to store and perfect for exercising while traveling💯If I can't make it to the gym, these are my go to at home💯 ☑️adaptable to multiple fitness levels ☑️used with familiar exercise: for ex: adding the band for weighted squats 🙋🏼 ☑️can be combined with other equipment ☑️great for stretching ☑️great for rehabilitation --------- Try this before your weight lifting routine🏋🏼‍♀️ or after for extra toning and sculpting! These simple exercises had my heart rate climbing and had me wobbling out of the gym 💦💦I did each exercise back to back with no rest💀🌀💀🌀45 sec each move for a total of 4 rounds! (2 min between each round) ---------- ❗️For reference, I am using the extra heavy band❗️start with a band that is true to YOUR level, everyone is different! ❗️ ------- 1️⃣single leg deadlift w/band :provides a nice stretch, and challenges your balance. Add weights for an extra challenge. 2️⃣standing glute kickback w/band: slow and controlled with a squeeze. 3️⃣bent over glute kickback w/band:make sure to squeeze. ❗️do each leg and immediately go into leg circles.❗️ 4️⃣single leg hip thrust w/band: push through heels and squeeze glutes at top. 5️⃣hamstring sliders: can be performed with sliders (can use exercise sliders or furniture sliders, even towels!) pull with your heels, and squeeze glutes at top. 6️⃣hamstring curls on ball: pull with heels and squeeze glutes at top. --------- Get to sweating 💦💦🌀🌀 ------- #fitwomen  #fitnessmotivation  #beautyandbeastfitness  #resistancebands  #fitnesslife  #resistancebandsworkout  #letsstartahealthylifestyletogether  #gluteworkout  #hamstringworkout  #summerbody  #gymshark  #athleta  #womenwhoworkout  #fitness  #lowerbodycircuit 
💙🎶🔥 Keep the weight ⬇️, reps ⬆️, and 🔄 5️⃣ times! Yup. Your welcome 😫🔥🎶💙 Demo of all the exercises for this workout--- link in bio 🎥
💙🎶🔥 Keep the weight ⬇️, reps ⬆️, and 🔄 5️⃣ times! Yup. Your welcome 😫🔥🎶💙 Demo of all the exercises for this workout--- link in bio 🎥
Who loves working out with their friends every now and then!?!? It makes it so fun- unfortunately we spend more time laughing than working out when we work out together- so we only workout together ever so often hahaha💗 @megbailes_9  ON THE BACK EXTENSION MACHINE- your goal is to go down AS SLOW AS POSSIBLE! These kill- just remember you want to keep your upper body pretty straight and go sloowww- then follow with lunges and squats :) Team grow bootayyys! . . . . #bootyday #bootyworkout #butworkouts #glutes #gluteworkouts #gluteworkout #legday #legworkout #legworkouts #legworkoutvideo #lowerbodyworkout #leggains #hamstrings #hamstringworkout #vicandmeg #sistergoals #fitnessfun #fitfam #workoutgoals #workoutpartners #partnerworkout #bffgoals
Who loves working out with their friends every now and then!?!? It makes it so fun- unfortunately we spend more time laughing than working out when we work out together- so we only workout together ever so often hahaha💗 @megbailes_9 ON THE BACK EXTENSION MACHINE- your goal is to go down AS SLOW AS POSSIBLE! These kill- just remember you want to keep your upper body pretty straight and go sloowww- then follow with lunges and squats :) Team grow bootayyys! . . . . #bootyday  #bootyworkout  #butworkouts  #glutes  #gluteworkouts  #gluteworkout  #legday  #legworkout  #legworkouts  #legworkoutvideo  #lowerbodyworkout  #leggains  #hamstrings  #hamstringworkout  #vicandmeg  #sistergoals  #fitnessfun  #fitfam  #workoutgoals  #workoutpartners  #partnerworkout  #bffgoals 
Exercise: Standing cable hip extension  Type: Isolation push  Target: Gluteus Maximus  Synergists: Hamstrings (Biceps Femoris, Semitendinosus, and Semimembranosus)  Instructions on website  Notes  Keep your body upright and your working leg straight.  You may find that by slightly externally rotating your working leg, you achieve better glute activation.  Use this exercise to isolate your glutes and hamstrings after your major compound exercises.  The exercise is also great for warming up and finding the mind–glutes muscle connection before a lower-body or glute workout. 😉  Download my ebook and use it to create your best possible body! Put the professionally designed training programs on your phone and take them to the gym!  The men's programs are designed for maximum muscle and strength, whereas the women's programs are designed for maximum curves and functional strength!  There are also cardio programs, power workouts, plyometric workouts, bodyweight workouts, stretches, a Weight Training Guide, a Target Muscle Guide, a Cardio Guide, a Nutrition Guide, a Weight Loss Guide -- basically EVERYTHING you need to completely transform your body and improve every single key component of fitness! 😎  Visit weighttraining.guide/ebook. Link in bio.  #exercise #exercises #workout #workouts #gym #fitness #bodybuilding #bodybuilders #weighttraining #weightlifting #weightloss #glutes #butt #buttworkout #buttexercise #gluteworkout #weightlossjourney #weightlossdiary #weightlosstransformation #healthy #crossfit #hipextension #health #gymvideos #gymhelp #fitnessmotivation #gymmotivation
Exercise: Standing cable hip extension Type: Isolation push Target: Gluteus Maximus Synergists: Hamstrings (Biceps Femoris, Semitendinosus, and Semimembranosus) Instructions on website Notes Keep your body upright and your working leg straight. You may find that by slightly externally rotating your working leg, you achieve better glute activation. Use this exercise to isolate your glutes and hamstrings after your major compound exercises. The exercise is also great for warming up and finding the mind–glutes muscle connection before a lower-body or glute workout. 😉 Download my ebook and use it to create your best possible body! Put the professionally designed training programs on your phone and take them to the gym! The men's programs are designed for maximum muscle and strength, whereas the women's programs are designed for maximum curves and functional strength! There are also cardio programs, power workouts, plyometric workouts, bodyweight workouts, stretches, a Weight Training Guide, a Target Muscle Guide, a Cardio Guide, a Nutrition Guide, a Weight Loss Guide -- basically EVERYTHING you need to completely transform your body and improve every single key component of fitness! 😎 Visit weighttraining.guide/ebook. Link in bio. #exercise  #exercises  #workout  #workouts  #gym  #fitness  #bodybuilding  #bodybuilders  #weighttraining  #weightlifting  #weightloss  #glutes  #butt  #buttworkout  #buttexercise  #gluteworkout  #weightlossjourney  #weightlossdiary  #weightlosstransformation  #healthy  #crossfit  #hipextension  #health  #gymvideos  #gymhelp  #fitnessmotivation  #gymmotivation 
Okay first of all, I'm obsessed with this song🎶- anyone else? Second of all, who needs a killer leg + booty circuit? 🙋 all done on the max rack- could easily use a smith or free barbell as well! 🔹kneeling hip thrusts- do these with a moderate- heavy weight, slow and controlled 🔥🔥 🔹proposal squats- lighter weight for these!  You don't need much and they are KILLER.  Stay loww as you're stepping up and press through your heel to stand for maximum booty burn 🔹Romanian deadlifts- focus on tempo- 3 count on the eccentric, 1 count on the concentric.  Keep that barbell tight to your body. I did 10 reps of each exercise for 4 rounds!  Waddled out of the gym 🙌enjoy! Leggings: @lilybod ------------------------------------- NYC training/ online coaching: Miriamfried.com #legdayworkout #legdaymotivation #bootybuilding #bootygainz
Okay first of all, I'm obsessed with this song🎶- anyone else? Second of all, who needs a killer leg + booty circuit? 🙋 all done on the max rack- could easily use a smith or free barbell as well! 🔹kneeling hip thrusts- do these with a moderate- heavy weight, slow and controlled 🔥🔥 🔹proposal squats- lighter weight for these! You don't need much and they are KILLER. Stay loww as you're stepping up and press through your heel to stand for maximum booty burn 🔹Romanian deadlifts- focus on tempo- 3 count on the eccentric, 1 count on the concentric. Keep that barbell tight to your body. I did 10 reps of each exercise for 4 rounds! Waddled out of the gym 🙌enjoy! Leggings: @lilybod ------------------------------------- NYC training/ online coaching: Miriamfried.com #legdayworkout  #legdaymotivation  #bootybuilding  #bootygainz 
💥I'll cut right to the chase on this one. Lot's of women are misled into thinking that the exercises in the top of the graphic will get them the legs, glutes, and hamstrings they want. - 💥But, for the majority of people, these exercises are not the biggest bang-for-your-buck. - 💥Bosu ball squats are not effective for building strength or muscle, and are pretty dangerous unless you've got really good coordination, to begin with. They're also self-limiting because your body is working to balance on the dang thing, rather than being able to focus on applying force which will help you build your leg muscles. I'd choose squats on a stable surface if I were you and leave the Bosu ball squats behind. Feel free to choose a variation that you like. The most important thing is that you're squatting on solid ground. - 💥Weird lunge variations drive me crazy. Have problems with your knees as is? Yeah, go ahead and do these weird curtsy lunges where your knees don't track properly and your shin angles are all funky. Sorry, but again, for the majority of people, this kind of exercise is a waste of time, not to mention not too great on the joints and knees. Stick to lunges that keep your knee centered in line with the ankle. You can choose walking lunges, reverse lunges, barbell lunges, you name it. - 💥Last but not least, the ol' glute kickbacks. Now I'm not saying these are totally ineffective, but the way most people do them makes them this way. And, I think there are better exercises to target the glutes. Instead of glute kickbacks, use good technique on things like barbell hip thrusts (with moderate weight), deadlifts, (45 deg back raises) etc. - 💥The bottom line is that you're going to get better results focusing on good sound technique with real exercises than you will following some crappy magazine workout. - 🙏I hope this helps and please let me know if you have any questions. - #girlswholift #womenwholift #gluteworkout #legworkout #bootybuilder #legdayworkout #chickswholift #strengthtraining #squatworkout #lunges #hipthrusts #fatlossjourney #strengthjourney #liftingweights #fitnessforlife #fitnessphysique #womenlift #strongwoman #ryanwoodtraining
💥I'll cut right to the chase on this one. Lot's of women are misled into thinking that the exercises in the top of the graphic will get them the legs, glutes, and hamstrings they want. - 💥But, for the majority of people, these exercises are not the biggest bang-for-your-buck. - 💥Bosu ball squats are not effective for building strength or muscle, and are pretty dangerous unless you've got really good coordination, to begin with. They're also self-limiting because your body is working to balance on the dang thing, rather than being able to focus on applying force which will help you build your leg muscles. I'd choose squats on a stable surface if I were you and leave the Bosu ball squats behind. Feel free to choose a variation that you like. The most important thing is that you're squatting on solid ground. - 💥Weird lunge variations drive me crazy. Have problems with your knees as is? Yeah, go ahead and do these weird curtsy lunges where your knees don't track properly and your shin angles are all funky. Sorry, but again, for the majority of people, this kind of exercise is a waste of time, not to mention not too great on the joints and knees. Stick to lunges that keep your knee centered in line with the ankle. You can choose walking lunges, reverse lunges, barbell lunges, you name it. - 💥Last but not least, the ol' glute kickbacks. Now I'm not saying these are totally ineffective, but the way most people do them makes them this way. And, I think there are better exercises to target the glutes. Instead of glute kickbacks, use good technique on things like barbell hip thrusts (with moderate weight), deadlifts, (45 deg back raises) etc. - 💥The bottom line is that you're going to get better results focusing on good sound technique with real exercises than you will following some crappy magazine workout. - 🙏I hope this helps and please let me know if you have any questions. - #girlswholift  #womenwholift  #gluteworkout  #legworkout  #bootybuilder  #legdayworkout  #chickswholift  #strengthtraining  #squatworkout  #lunges  #hipthrusts  #fatlossjourney  #strengthjourney  #liftingweights  #fitnessforlife  #fitnessphysique  #womenlift  #strongwoman  #ryanwoodtraining 
Happy Tuesday Fam ❤️ was feeling like I was in need of a reminder of how long I have been at this fitness journey, my highs my lows and my current thoughts.  I think back to my competition, for those of you who may not know I competed in the bikini division of NPC last October.. I thought I had to compete to prove that I could do it, I wanted a challenge and I was not happy with where I currently was. I was on a zero carb diet for a whole month, doing an hour plus of cardio a day in addition to my lift. I was extremely stressed in my personal life, and was simply not seeing the results... also started to binge eat 😳 on the right a couple weeks ago I am lifting 5x per week intuitively eating and staying consistent with all of my Herbalife products... I have lots of energy, feel GOOD about myself and where I am and am at my stage weight with a bit more muscle 💪🏼🙌🏼 #selfexplanatory
Happy Tuesday Fam ❤️ was feeling like I was in need of a reminder of how long I have been at this fitness journey, my highs my lows and my current thoughts. I think back to my competition, for those of you who may not know I competed in the bikini division of NPC last October.. I thought I had to compete to prove that I could do it, I wanted a challenge and I was not happy with where I currently was. I was on a zero carb diet for a whole month, doing an hour plus of cardio a day in addition to my lift. I was extremely stressed in my personal life, and was simply not seeing the results... also started to binge eat 😳 on the right a couple weeks ago I am lifting 5x per week intuitively eating and staying consistent with all of my Herbalife products... I have lots of energy, feel GOOD about myself and where I am and am at my stage weight with a bit more muscle 💪🏼🙌🏼 #selfexplanatory 
The GLUTES stabilize and hold our pelvis level while we run. I've gotta say, coming off of a knee injury, that these single dead lifts and hamstring curls on the stability ball are really making a difference.  I know with myself, I can feel the counter balancing of these muscles verses the muscles that are strengthened with running. • • • • #nostringsrunning #crosstraining #glutes #gluteworkout #singlelegdeadlift #hamstrings #runnersknee #lovetorun #runwithme #runwithus #runningcommunity #runninggroup #runnerslife #runningforlife #runningmom #runninggoals #runforfun #rundisney2017 #rundisneytraining
The GLUTES stabilize and hold our pelvis level while we run. I've gotta say, coming off of a knee injury, that these single dead lifts and hamstring curls on the stability ball are really making a difference. I know with myself, I can feel the counter balancing of these muscles verses the muscles that are strengthened with running. • • • • #nostringsrunning  #crosstraining  #glutes  #gluteworkout  #singlelegdeadlift  #hamstrings  #runnersknee  #lovetorun  #runwithme  #runwithus  #runningcommunity  #runninggroup  #runnerslife  #runningforlife  #runningmom  #runninggoals  #runforfun  #rundisney2017  #rundisneytraining 
Big glute bridges for a big booty!! 90kg for 6! • • • • • • #weights #weightlifting #weighttraining #weightlossjourney #strong #strongwomen #feelingstrong #fitnesslife #fitgirl #fitfam #fit #girlgains #gains #girlgains #girlgonestrong #gluteworkout
WORK FOR IT!👊🏽 . 🇲🇽🇪🇸 Hoy les comparto una lista de los mejores ejercicios para trabajar la zona de los GLÚTEOS. Además de recomendaciones para aumentar su masa muscular en dicha zona. . Algunos de los mejores ejercicios para trabajar glúteo son: - 🍑Hip trust - 🍑Hiperextension invertida (💡mostrado en el video) - 🍑Puentes - 🍑Kettlebell swings - 🍑Sentadilla sumo - 🍑Peso muerto . ⏰La frecuencia de entrenamiento es variable según el caso específico de cada persona, pero como regla general deben dejar un descanso de 48 horas entre cada entrenamiento. . Recomendaciones nutricionales clave: - 🍌🍞🥔Consumir CARBOHIDRATOS (con almidon) antes y después de su entrenamiento como: papa, arroz, avena y camote. - 🥛🐟🐮Consumir fuentes de PROTEINA MAGRA previó y posterior al entrenamiento, y en sus 3 comidas principales, como: pescado, salmón, yogurt griego, carne de res, pollo y proteínas en polvo (whey o veganas orgánicas). . 💛 Sean realistas, AMEN Y ACEPTEN SU CUERPO como es; si no tienen una zona posterior muy grande (como es mi caso 🙈😂) no esperen ser Kim Kardashian. . Que tengan bonita semana!!! 😊😘💕 ... 🇺🇸🇬🇧 Today I share with you a list of the best exercises to work your GLUTES. Plus some recommendations to gain muscle mass in that area. . Some of the best exercises to work the glutes are: - 🍑Hip trust - 🍑Inverted hyperextension (💡shown in the video) - 🍑Bridges - 🍑 Kettlebell swings - 🍑Sumo squats - 🍑Death lift . ⏰The training frequency varies depending on the specific case of each person, but as a general rule you must rest 48 hours between each workout. . Key nutritional recommendations: - 🍌🥔🍞Consume CRABS (containing starch), prior and after your workout, like: potato, rise, oats and sweet potato. - 🥛🐮🐟 Consume sources of LEAN PROTEIN prior and after your workout, like: fish, salmon, red meat, Greek yogurt and protein powder (organic whey or vegan). . 💛 Be realistic, LOVE AND ACCEPT YOUR BODY AS IT IS; if you don't have a big derrière (as its my case 🙈😂) don't expect to be #KimKardashian. . Have a lovely week!!! 😊😘💕 ... Love, #CoachLetiziaFarias💚  #ENAcoaching #exercise #nutrition #attitude #fitnesscoach #nutritioncoach
WORK FOR IT!👊🏽 . 🇲🇽🇪🇸 Hoy les comparto una lista de los mejores ejercicios para trabajar la zona de los GLÚTEOS. Además de recomendaciones para aumentar su masa muscular en dicha zona. . Algunos de los mejores ejercicios para trabajar glúteo son: - 🍑Hip trust - 🍑Hiperextension invertida (💡mostrado en el video) - 🍑Puentes - 🍑Kettlebell swings - 🍑Sentadilla sumo - 🍑Peso muerto . ⏰La frecuencia de entrenamiento es variable según el caso específico de cada persona, pero como regla general deben dejar un descanso de 48 horas entre cada entrenamiento. . Recomendaciones nutricionales clave: - 🍌🍞🥔Consumir CARBOHIDRATOS (con almidon) antes y después de su entrenamiento como: papa, arroz, avena y camote. - 🥛🐟🐮Consumir fuentes de PROTEINA MAGRA previó y posterior al entrenamiento, y en sus 3 comidas principales, como: pescado, salmón, yogurt griego, carne de res, pollo y proteínas en polvo (whey o veganas orgánicas). . 💛 Sean realistas, AMEN Y ACEPTEN SU CUERPO como es; si no tienen una zona posterior muy grande (como es mi caso 🙈😂) no esperen ser Kim Kardashian. . Que tengan bonita semana!!! 😊😘💕 ... 🇺🇸🇬🇧 Today I share with you a list of the best exercises to work your GLUTES. Plus some recommendations to gain muscle mass in that area. . Some of the best exercises to work the glutes are: - 🍑Hip trust - 🍑Inverted hyperextension (💡shown in the video) - 🍑Bridges - 🍑 Kettlebell swings - 🍑Sumo squats - 🍑Death lift . ⏰The training frequency varies depending on the specific case of each person, but as a general rule you must rest 48 hours between each workout. . Key nutritional recommendations: - 🍌🥔🍞Consume CRABS (containing starch), prior and after your workout, like: potato, rise, oats and sweet potato. - 🥛🐮🐟 Consume sources of LEAN PROTEIN prior and after your workout, like: fish, salmon, red meat, Greek yogurt and protein powder (organic whey or vegan). . 💛 Be realistic, LOVE AND ACCEPT YOUR BODY AS IT IS; if you don't have a big derrière (as its my case 🙈😂) don't expect to be #KimKardashian . . Have a lovely week!!! 😊😘💕 ... Love, #CoachLetiziaFarias 💚 #ENAcoaching  #exercise  #nutrition  #attitude  #fitnesscoach  #nutritioncoach 
Snuck away for a quick workout! 🌅Let's be honest though, I've always wanted to be one of those people who get up before the sun and go for a run while everyone's still sleeping.. well, yeah that never happened! But when it came to a sunset workout I couldn't pass this one up.. so at least I got a little something in! 🤷🏼‍♀️ Here was something that I could work up a sweat and get my heart rate up and this was the fastest work out I could put together before it got dark! This is a NO EXCUSE vacation work out! No equipment, no complaining, nothing! • Jump lunges into jump squats | 30 sec.  Jump squats | 12 downhill 12 uphill  High knees | 30 sec. Jumping jacks | 30 sec. *sprint uphill (or if on treadmill sprint for 1 minute at max speed) Repeat 3x
Snuck away for a quick workout! 🌅Let's be honest though, I've always wanted to be one of those people who get up before the sun and go for a run while everyone's still sleeping.. well, yeah that never happened! But when it came to a sunset workout I couldn't pass this one up.. so at least I got a little something in! 🤷🏼‍♀️ Here was something that I could work up a sweat and get my heart rate up and this was the fastest work out I could put together before it got dark! This is a NO EXCUSE vacation work out! No equipment, no complaining, nothing! • Jump lunges into jump squats | 30 sec. Jump squats | 12 downhill 12 uphill High knees | 30 sec. Jumping jacks | 30 sec. *sprint uphill (or if on treadmill sprint for 1 minute at max speed) Repeat 3x
Tone and lift your butt and inner thighs with these two exercises. You'll feel the burn real quick🔥 . Try both 4 sets// 12-15 reps at lower weight because you'll feel it right away! . Remember to keep your back and legs as straight as possible . . . . . #girlsthatlift #bootyworkout #gluteworkout #squats #girlswholift #girlswhosquat #girlswhopowerlift #motivation #workout #legday #legworkout  #fitnessmotivation #fitnessaddict #fitnessmodel #fit #fitspo #fitgirl #fitness #healthy #strongwomen #weightlifting #girlswithmuscle #fitchick #aesthetics #healthylife #fitbody #instafit #gymselfie  #gymgirl #fitfam
Tone and lift your butt and inner thighs with these two exercises. You'll feel the burn real quick🔥 . Try both 4 sets// 12-15 reps at lower weight because you'll feel it right away! . Remember to keep your back and legs as straight as possible . . . . . #girlsthatlift  #bootyworkout  #gluteworkout  #squats  #girlswholift  #girlswhosquat  #girlswhopowerlift  #motivation  #workout  #legday  #legworkout  #fitnessmotivation  #fitnessaddict  #fitnessmodel  #fit  #fitspo  #fitgirl  #fitness  #healthy  #strongwomen  #weightlifting  #girlswithmuscle  #fitchick  #aesthetics  #healthylife  #fitbody  #instafit  #gymselfie  #gymgirl  #fitfam 
Last night was all about dem squats! I did 10 x 10 💀totaling to 💯squats..I'm dead
Last night was all about dem squats! I did 10 x 10 💀totaling to 💯squats..I'm dead
hyperextensions work for both back and the legs if you use proper mind/muscle connection. ps. these kill. 🙃 . . . . . .  #fitness #fitspo #issavideo #hyperextensions #glutes #khfitfam #fitfam #happy #gym #gymlife #motivation #24hourfitness #fitgirls #fitnessjourney #improvement #bodytransformation #gluteworkout #backday
I took it slightly easier on the cardio today... although I still did #hiittraining 5 minute warm up & 5 minute cool down. Followed by #lowerbodyworkout #legworkout #gluteworkout #abworkout #ldnmuscle #ldnmladies #leanin15 #gymshark #preworkoutselfie #sweatyselfie #girlswhoworkout #girlswholift #fitness #workouttuesday #health #workoutmotivation
catch me at @authenics_studio gettin my sweat on 💪🏽 offering personal training and small group classes!
catch me at @authenics_studio gettin my sweat on 💪🏽 offering personal training and small group classes!
Accept no ones definition of your life; define yourself. There are no short cuts to any place worth going.. - Don't expect everyone to understand your journey, especially if they never had to walk your path. We all have a path we walk and it will shape and mold us into the person we are today. - I've never put up with negative people, people who waste my time, just isn't worth it. Your time is precious. I don't see why people think it's so hard to let go of the negative influences, it's quite simple. But that's my looks on things like that 🙈. - At the end of the day, I'm at peace & grateful for the people in my life • • • • #npc #npcbikini #asiansensation #gluteworkout #gains #soulfood #gymrat #girlswholift #sexylegs #motivation #backattack #squats #fitfam #fitspo #lamodel #fitgirls #bodybuilding #progress #legsfordays #backday #igfit #fitnessvideo #booty #sexylegs #confidence #bootygainz #asian #booty🍑 #curvy
Accept no ones definition of your life; define yourself. There are no short cuts to any place worth going.. - Don't expect everyone to understand your journey, especially if they never had to walk your path. We all have a path we walk and it will shape and mold us into the person we are today. - I've never put up with negative people, people who waste my time, just isn't worth it. Your time is precious. I don't see why people think it's so hard to let go of the negative influences, it's quite simple. But that's my looks on things like that 🙈. - At the end of the day, I'm at peace & grateful for the people in my life • • • • #npc  #npcbikini  #asiansensation  #gluteworkout  #gains  #soulfood  #gymrat  #girlswholift  #sexylegs  #motivation  #backattack  #squats  #fitfam  #fitspo  #lamodel  #fitgirls  #bodybuilding  #progress  #legsfordays  #backday  #igfit  #fitnessvideo  #booty  #sexylegs  #confidence  #bootygainz  #asian  #booty 🍑 #curvy 
[백익스텐션 제대로 하기] 1. 배를 들어올리면 엉덩이와 허벅지 뒤쪽 운동이 되요. 2. 가슴을 들어올리면 허리에 부하가 집중되요. #Backextension#백익스텐션#허리운동엉덩이운동#햄스트링운동#근력운동#비칼#여의도#여의도PT#lowerbackworkout#hamstringworkout#gluteworkout
WE. ARE. BLACKSTONE. - I'm so honored to be part of this team of athletes! 🖤 For years I dreamed of being sponsored by a company that I BELIEVED in and @blackstonelabs_official represents everything I stand for. Hardcore bodybuilding! People who eat, sleep, and breathe this ish. Thank you @pjbraunfitness who I really look up to as motivation for all of his business successes, and all the amazing athletes who I already love so much! Forever grateful
WE. ARE. BLACKSTONE. - I'm so honored to be part of this team of athletes! 🖤 For years I dreamed of being sponsored by a company that I BELIEVED in and @blackstonelabs_official represents everything I stand for. Hardcore bodybuilding! People who eat, sleep, and breathe this ish. Thank you @pjbraunfitness who I really look up to as motivation for all of his business successes, and all the amazing athletes who I already love so much! Forever grateful
I've never been one to take risks, because like most people I do fear the unknown. But what I fear the absolute most is "what if" .... 10 years from now. The truth is, every risk you take will either make you better or smarter. You'll either win or you will learn. I'm starting to realize that I'd rather take the risk, maybe even fail a few times at first, than to sit here wondering how life could be.....if. -  You can change your life around if you mess up, you can go another route if you fail, but one thing you can't do is get your time back. And lost time & lost opportunity is the scariest thing. . . 🕓 #TakeTheRisk
I've never been one to take risks, because like most people I do fear the unknown. But what I fear the absolute most is "what if" .... 10 years from now. The truth is, every risk you take will either make you better or smarter. You'll either win or you will learn. I'm starting to realize that I'd rather take the risk, maybe even fail a few times at first, than to sit here wondering how life could be.....if. - You can change your life around if you mess up, you can go another route if you fail, but one thing you can't do is get your time back. And lost time & lost opportunity is the scariest thing. . . 🕓 #TakeTheRisk 
Never missing a chance to get my sweat on 💁🏼💦 found a 350 step stairway in Pollenca, and went for it 🔥 #burn #sun #workout #sweat #vacayworkout #stairs #lunge #lunges #burnout #summer #fit #fitlife #workouteverywhere #fitgirl #fitfam #stairworkout #happy #beautiful #beautifulday #outsideworkout #sweatlife #vacation #travel #aroundtheworld #pose #🔥 #steps #bootyworkout #gluteworkout #🍑
อันนี้โดนดี Another variation of #cablekickbacks , this one just hit my #glutes so well. #gluteworkout #workout
The only thing I miss while sticking to the keto way is fresh squeezed juices😍😍😍 I would reallyyyy love some carrot juice right now lol
The only thing I miss while sticking to the keto way is fresh squeezed juices😍😍😍 I would reallyyyy love some carrot juice right now lol
🍑GLUTE GROWTH🍑 • Here are 3 glute exercise I did yesterday! As I look at the videos I realize you can literally see drops of nasty back sweat rolling down my lower back 😷 but at least it's a sign I'm working hard! I'm always amazed at ladies on insta who look flawless as they workout because LEMME TELL YALL my workout faces are VERY unattractive and I really just look disgusting by the end hence my faceless insta posts. • 1️⃣Smith machine knee squats (Second time trying these and I love them!!) 2️⃣Curtsy lunges 3️⃣Deadlifts
🍑GLUTE GROWTH🍑 • Here are 3 glute exercise I did yesterday! As I look at the videos I realize you can literally see drops of nasty back sweat rolling down my lower back 😷 but at least it's a sign I'm working hard! I'm always amazed at ladies on insta who look flawless as they workout because LEMME TELL YALL my workout faces are VERY unattractive and I really just look disgusting by the end hence my faceless insta posts. • 1️⃣Smith machine knee squats (Second time trying these and I love them!!) 2️⃣Curtsy lunges 3️⃣Deadlifts
Had a great morning of teaching this morning! Looking forward to a PT this afternoon and then training legs tonight! 💪💪 what is everyone training today??!! . . . . . . . . . . #fitnessjourney #gymmotivation #gluteworkout #fitfam #fitness #fitgirl #fitgirls #fitnesslife #fitnessgirl #fitnessmotivation #gym #gymrat #gymtime #gymlife #personaltrainer #pilatesislife #pilatesteacher #pilatesinstructor #stottpilates #stott #shreds #strongnotskinny #strongwomen #gymmotivation #beastmode
Had a great morning of teaching this morning! Looking forward to a PT this afternoon and then training legs tonight! 💪💪 what is everyone training today??!! . . . . . . . . . . #fitnessjourney  #gymmotivation  #gluteworkout  #fitfam  #fitness  #fitgirl  #fitgirls  #fitnesslife  #fitnessgirl  #fitnessmotivation  #gym  #gymrat  #gymtime  #gymlife  #personaltrainer  #pilatesislife  #pilatesteacher  #pilatesinstructor  #stottpilates  #stott  #shreds  #strongnotskinny  #strongwomen  #gymmotivation  #beastmode 
So I have stupidly bruised my lower back therefore I decided to focus on glute work. Usually I do core on a Tuesday but most of my movements aggravated my injury. 🙁  So. Bum. It. Is. 🍑 Hip thrusts with a resistance band  Static lunges  Curtsy lunges  Dumbbell donkey kicks Single legged deadlifts with a kettle bell. Focusing more on keeping tension throughout the movement on my glutes. (I almost fell over)  Ft. My brightly coral coloured top & trainers. #fitness #healthy #training #lifting #gluteworkout #weights #curves #fitfam #girlsthatlift #battleground #booty #muscles #gymlife #peach #bodygoals #aesthetics #shape #swindongyms
So I have stupidly bruised my lower back therefore I decided to focus on glute work. Usually I do core on a Tuesday but most of my movements aggravated my injury. 🙁 So. Bum. It. Is. 🍑 Hip thrusts with a resistance band Static lunges Curtsy lunges Dumbbell donkey kicks Single legged deadlifts with a kettle bell. Focusing more on keeping tension throughout the movement on my glutes. (I almost fell over) Ft. My brightly coral coloured top & trainers. #fitness  #healthy  #training  #lifting  #gluteworkout  #weights  #curves  #fitfam  #girlsthatlift  #battleground  #booty  #muscles  #gymlife  #peach  #bodygoals  #aesthetics  #shape  #swindongyms