• h3idy23
    Heidy Espaillat
    @h3idy23

Images by h3idy23

🔥🤗Glutes workout🍑🍑 🔸Single Leg Glute Bridge (Glutes) 🔸Wide Stance Squats (Quadriceps, glutes, hamstrings, calves, lower back). 🔸Smith machine leg presses (Quadriceps, calves, glutes, hamstrings) 🔸High-knee reverse lunge (Thighs, glutes) It might look easy but they are really hard. (Video is sped up). Song: Tiësto & Bobby Puma- Making me dizzy • • • • • • • • • __________________________________________________  #spacepants#forbodiesoutofthisworlds#sumodeadlift#smithmachine#bodybuilder#healthy#womenthatlift#goodmorning#BootyScrunch#celestialBodiez#sweaty#sundayfunday#weightlifting#shesquats#fitchicks#glutes#aesthetics#goals#scrunchbutt#yogapants#bikinigirl#leggings#squatspo#weightloss#bootyvideo#squatvideos#fitchick#legday#bossgirlscertified#sundayworkout @squat.guide @squatgirlsguide @gainzvillle  @motivationforsquats @gymgirlvids
🔥🤗Glutes workout🍑🍑 🔸Single Leg Glute Bridge (Glutes) 🔸Wide Stance Squats (Quadriceps, glutes, hamstrings, calves, lower back). 🔸Smith machine leg presses (Quadriceps, calves, glutes, hamstrings) 🔸High-knee reverse lunge (Thighs, glutes) It might look easy but they are really hard. (Video is sped up). Song: Tiësto & Bobby Puma- Making me dizzy • • • • • • • • • __________________________________________________ #spacepants #forbodiesoutofthisworlds #sumodeadlift #smithmachine #bodybuilder #healthy #womenthatlift #goodmorning #BootyScrunch #celestialBodiez #sweaty #sundayfunday #weightlifting #shesquats #fitchicks #glutes #aesthetics #goals #scrunchbutt #yogapants #bikinigirl #leggings #squatspo #weightloss #bootyvideo #squatvideos #fitchick #legday #bossgirlscertified #sundayworkout  @squat.guide @squatgirlsguide @gainzvillle @motivationforsquats @gymgirlvids
Saturday❤
Saturday❤
🔸Reverse Hack Squat (Quadriceps, calves, glutes, hamstrings). A wider stance activate more glute and hamstring tissue, along with the adductors. 🔸Step ups on Smith Machine (Quadriceps, glutes). Don't let your knees pass your toes as you go down, because it can put stress on the knee joint. Squeeze the glutes at the top to feel the burn. 🔸Squats (Quadriceps, glutes, hamstrings, calves, lower back). 🎶Calvin Harris & R3hab Remix-How deep is your love (Remixes) • • • • • • • • • • • • __________________________________________________  #BootyScrunch#celestialBodiez#spacepants#forbodiesoutofthisworlds#sumodeadlift#smithmachine#bodybuilder#healthy#womenthatlift#goodmorning#sweaty#flexfriday#weightlifting#shesquats#fitchicks#glutes#aesthetics#goals#scrunchbutt#yogapants#bikinigirl#leggings#squatspo#weightloss#bootyvideo#squatvideos#fitchick#legday#bossgirlscertified#friday @celestialbodiez @celestebonin @squat.guide @squatgirlsguide @gainzvillle  @shredded_academy @musclevideos @_workoutvideos @lazygirlsquat @squatguides @fitnesslatinooficial
🔸Reverse Hack Squat (Quadriceps, calves, glutes, hamstrings). A wider stance activate more glute and hamstring tissue, along with the adductors. 🔸Step ups on Smith Machine (Quadriceps, glutes). Don't let your knees pass your toes as you go down, because it can put stress on the knee joint. Squeeze the glutes at the top to feel the burn. 🔸Squats (Quadriceps, glutes, hamstrings, calves, lower back). 🎶Calvin Harris & R3hab Remix-How deep is your love (Remixes) • • • • • • • • • • • • __________________________________________________ #BootyScrunch #celestialBodiez #spacepants #forbodiesoutofthisworlds #sumodeadlift #smithmachine #bodybuilder #healthy #womenthatlift #goodmorning #sweaty #flexfriday #weightlifting #shesquats #fitchicks #glutes #aesthetics #goals #scrunchbutt #yogapants #bikinigirl #leggings #squatspo #weightloss #bootyvideo #squatvideos #fitchick #legday #bossgirlscertified #friday  @celestialbodiez @celestebonin @squat.guide @squatgirlsguide @gainzvillle @shredded_academy @musclevideos @_workoutvideos @lazygirlsquat @squatguides @fitnesslatinooficial
Exercising your back will improve muscle definition, posture and core strength, helping to prevent injury. ▪️Pull-ups (Lats, biceps, middle back) ▪️Straight-arm pulldown (Lats) ▪️Bent over barbell row (Middle back) ▪️Seated cable rows (Middle back, biceps, lats, shoulders) ▪️T-Bar Row (Middle back)  Always do slow and controlled movements. (video is sped up). Of course booty workouts are more fun, but don't forget to train upper body. We need a balance!! 😉💪🏋️‍♀️ 🎶Nicky Romero & Krewella- Legacy • • • • • • • • • •  __________________________________________________ #backworkout#fitnessmotivation#backday#love#smithmachine#bodybuilder#healthy#womenthatlift#goodmorning#BootyScrunch#body#sweaty#flexfriday#weightlifting#shesquats#fitchicks#glutes#aesthetics#goals#scrunchbutt#yogapants#bikinigirl#leggings#squatspo#weightloss#bootyvideo#squatvideos#fitchick#legday#bossgirlscertified @squat.guide @squatgirlsguide @gainzvillle  @gymgirlvids @shredded_academy
Exercising your back will improve muscle definition, posture and core strength, helping to prevent injury. ▪️Pull-ups (Lats, biceps, middle back) ▪️Straight-arm pulldown (Lats) ▪️Bent over barbell row (Middle back) ▪️Seated cable rows (Middle back, biceps, lats, shoulders) ▪️T-Bar Row (Middle back) Always do slow and controlled movements. (video is sped up). Of course booty workouts are more fun, but don't forget to train upper body. We need a balance!! 😉💪🏋️‍♀️ 🎶Nicky Romero & Krewella- Legacy • • • • • • • • • • __________________________________________________ #backworkout #fitnessmotivation #backday #love #smithmachine #bodybuilder #healthy #womenthatlift #goodmorning #BootyScrunch #body #sweaty #flexfriday #weightlifting #shesquats #fitchicks #glutes #aesthetics #goals #scrunchbutt #yogapants #bikinigirl #leggings #squatspo #weightloss #bootyvideo #squatvideos #fitchick #legday #bossgirlscertified  @squat.guide @squatgirlsguide @gainzvillle @gymgirlvids @shredded_academy
▪️Stiff-legged Dumbbell Deadlift (Hamstrings, glutes, lower back). On my way down I like to go slow and squeeze my glutes at the top.  When you need a leg curl machine and you get creative 🤗👌▪️Standing Leg Curl on the leg extension (Hamstrings). (Video is sped up) 💪🍑💦 Song: Ellie Goulding- Burn (Remixes) • • • • • • • • • • __________________________________________________ #BootyScrunch#celestialBodiez#spacepants#forbodiesoutofthisworlds#sumodeadlift#smithmachine#bodybuilder#healthy#womenthatlift#goodmorning#sweaty#flexfriday#weightlifting#shesquats#fitchicks#glutes#aesthetics#goals#scrunchbutt#yogapants#bikinigirl#leggings#squatspo#weightloss#bootyvideo#squatvideos#fitchick#legday#bossgirlscertified#friday @celestialbodiez @celestebonin @prettyfitbox @squat.guide @squatgirlsguide @gainzvillle  @gymgirlvids @yes.she.squats @fitnesslatinooficial
▪️Stiff-legged Dumbbell Deadlift (Hamstrings, glutes, lower back). On my way down I like to go slow and squeeze my glutes at the top. When you need a leg curl machine and you get creative 🤗👌▪️Standing Leg Curl on the leg extension (Hamstrings). (Video is sped up) 💪🍑💦 Song: Ellie Goulding- Burn (Remixes) • • • • • • • • • • __________________________________________________ #BootyScrunch #celestialBodiez #spacepants #forbodiesoutofthisworlds #sumodeadlift #smithmachine #bodybuilder #healthy #womenthatlift #goodmorning #sweaty #flexfriday #weightlifting #shesquats #fitchicks #glutes #aesthetics #goals #scrunchbutt #yogapants #bikinigirl #leggings #squatspo #weightloss #bootyvideo #squatvideos #fitchick #legday #bossgirlscertified #friday  @celestialbodiez @celestebonin @prettyfitbox @squat.guide @squatgirlsguide @gainzvillle @gymgirlvids @yes.she.squats @fitnesslatinooficial
Never underestimate the importance of having someone in your life who makes you want to be a better person. Appreciate the good people around you, there are very hard to find in a world where everyone seems to be "your friend", but only are there to take advantage from you. Know the difference. 😉💪
Never underestimate the importance of having someone in your life who makes you want to be a better person. Appreciate the good people around you, there are very hard to find in a world where everyone seems to be "your friend", but only are there to take advantage from you. Know the difference. 😉💪
Foam Roller & Stretching helps to get blood flow throughout the body, better movement and increased range of motion. These benefits can decrease the chance of injury and sped up recovery after a workout. I like to spend at least 10 minutes before every workout doing foam rolling and stretching. It is very important to warm up your body before training. You should roll slowly (video is sped up) and when you find areas that are tight or painful, pause for few seconds and relax as much as possible. Never roll a joint or bone. Remember to always take care of your body!! Song: Mike Perry- The Ocean (feat. Shy Martin) - - - - - - - - - - #mondaymotivation#fitnessmotivation#MLK#foamroller#stretching#bodybuilding#stretch#foamrolling#body#mind#nutrition#love#lifestyle
Foam Roller & Stretching helps to get blood flow throughout the body, better movement and increased range of motion. These benefits can decrease the chance of injury and sped up recovery after a workout. I like to spend at least 10 minutes before every workout doing foam rolling and stretching. It is very important to warm up your body before training. You should roll slowly (video is sped up) and when you find areas that are tight or painful, pause for few seconds and relax as much as possible. Never roll a joint or bone. Remember to always take care of your body!! Song: Mike Perry- The Ocean (feat. Shy Martin) - - - - - - - - - - #mondaymotivation #fitnessmotivation #MLK #foamroller #stretching #bodybuilding #stretch #foamrolling #body #mind #nutrition #love #lifestyle 
Fitness isn't a seasonal hobby. Fitness is a lifestyle.💪🏋️‍♀️
Fitness isn't a seasonal hobby. Fitness is a lifestyle.💪🏋️‍♀️
🔸Lunges on the Smith machine (Quadriceps, glutes, hamstrings, calves). Don't let your knee to go forward beyond your toes as you go down, because it will put stress on the knee joint. 🔸Stiff-legged barbell deadlift (Hamstrings, glutes, lower back). Doing it on a platform helps me to get a good stretch and get lower. 🔸Good morning (Hamstrings, abdominals, glutes, lower back). 🔸Squats (Quadriceps, glutes, hamstrings, calves, lower back). Perform these exercises nice and slow to really focus on the contraction. (4x 12 reps) (Video is sped up)💪💦🍑 Song: Tiësto & Dzeko & Torres- Can't forget • • • • • • • • • __________________________________________________  #spacepants#forbodiesoutofthisworlds#sumodeadlift#smithmachine#bodybuilder#healthy#womenthatlift#goodmorning#BootyScrunch#celestialBodiez#sweaty#flexfriday#weightlifting#shesquats#fitchicks#glutes#aesthetics#goals#scrunchbutt#yogapants#bikinigirl#leggings#squatspo#weightloss#bootyvideo#squatvideos#fitchick#legday#bossgirlscertified#friday @squat.guide @squatgirlsguide @gainzvillle  @yes.she.squats @shredded_academy @musclevideos @motivationforsquats @fitnesslatinooficial
🔸Lunges on the Smith machine (Quadriceps, glutes, hamstrings, calves). Don't let your knee to go forward beyond your toes as you go down, because it will put stress on the knee joint. 🔸Stiff-legged barbell deadlift (Hamstrings, glutes, lower back). Doing it on a platform helps me to get a good stretch and get lower. 🔸Good morning (Hamstrings, abdominals, glutes, lower back). 🔸Squats (Quadriceps, glutes, hamstrings, calves, lower back). Perform these exercises nice and slow to really focus on the contraction. (4x 12 reps) (Video is sped up)💪💦🍑 Song: Tiësto & Dzeko & Torres- Can't forget • • • • • • • • • __________________________________________________ #spacepants #forbodiesoutofthisworlds #sumodeadlift #smithmachine #bodybuilder #healthy #womenthatlift #goodmorning #BootyScrunch #celestialBodiez #sweaty #flexfriday #weightlifting #shesquats #fitchicks #glutes #aesthetics #goals #scrunchbutt #yogapants #bikinigirl #leggings #squatspo #weightloss #bootyvideo #squatvideos #fitchick #legday #bossgirlscertified #friday  @squat.guide @squatgirlsguide @gainzvillle @yes.she.squats @shredded_academy @musclevideos @motivationforsquats @fitnesslatinooficial
The beauty of lifting weights is that you can shape your body the way you want. Our body have muscles and with weight training and proper nutrition they will grow. Of course it will take time, you just need to keep working hard everyday, keep yourself positive, be patient and consistent. Ladies lifting weights won't make you look like a man, it will actually enhance your feminine curves.✨
The beauty of lifting weights is that you can shape your body the way you want. Our body have muscles and with weight training and proper nutrition they will grow. Of course it will take time, you just need to keep working hard everyday, keep yourself positive, be patient and consistent. Ladies lifting weights won't make you look like a man, it will actually enhance your feminine curves.✨
Surround yourself with people that appreciate you, love you , add value to your life, make time for you and bring out the best of you. By the way I wanted to thank everyone for your support it really means a lot.😊💪💖
Surround yourself with people that appreciate you, love you , add value to your life, make time for you and bring out the best of you. By the way I wanted to thank everyone for your support it really means a lot.😊💪💖
Cable Kickbacks (Glutes, hamstrings). If you want to get toned round glutes you need to target the muscle from all angles.  Sumo Dumbbell Squat (Quadriceps, abdominals, calves, hamstrings) + Stiff-Legged Dumbbell Deadlift (Hamstrings, glutes, lower back). Try to do slow and controlled movements and don't forget to squeeze at the top. (Video is sped up) 🍑🍑💦💦🤓 Song: Tiësto & Mike Williams- I want you • • • • • • • • • • • __________________________________________________  #goals#girlswholift#igvideo#igfit#video#nutrition#workoutvideo#aesthetics#healthy#dreams#lifestyle#bodybuilder#bikinigirl#fitlife#getfit#womenthatlift#goodmorning#squatbooty#sweaty#weightlifting#fitchicks#aesthetics#legs#squatspo#weightloss#bootyvideo#squatvideos#fitchick#legday#bossgirlscertified @gainzvillle @squat.guide @squatgirlsguide  @lazygirlsquat @fitnesslatinooficial
Cable Kickbacks (Glutes, hamstrings). If you want to get toned round glutes you need to target the muscle from all angles. Sumo Dumbbell Squat (Quadriceps, abdominals, calves, hamstrings) + Stiff-Legged Dumbbell Deadlift (Hamstrings, glutes, lower back). Try to do slow and controlled movements and don't forget to squeeze at the top. (Video is sped up) 🍑🍑💦💦🤓 Song: Tiësto & Mike Williams- I want you • • • • • • • • • • • __________________________________________________ #goals #girlswholift #igvideo #igfit #video #nutrition #workoutvideo #aesthetics #healthy #dreams #lifestyle #bodybuilder #bikinigirl #fitlife #getfit #womenthatlift #goodmorning #squatbooty #sweaty #weightlifting #fitchicks #aesthetics #legs #squatspo #weightloss #bootyvideo #squatvideos #fitchick #legday #bossgirlscertified  @gainzvillle @squat.guide @squatgirlsguide @lazygirlsquat @fitnesslatinooficial
Booty Building🍑 Tag a friend and give it a try! 🔺Bulgarian Splits Squats (Quadriceps, glutes, hamstrings). As you go down, don't allow your front knee to past your toes, doing so will put a lot of stress on the knee joint. (4x 12 each leg) 🔺Box Squats (Quadriceps, adductors, calves, glutes, hamstrings, lower back). A wider stance can activate more glute and hamstring tissue, along with the adductors.Try not to bounce off the box. (4x 12)  Remember to always keep the movements controlled. (Video is sped up) 🎶Song: Tiësto & DallasK - Show me • • • • • • • • • __________________________________________________ #BootyScrunch#motivation#spacepants#workoutvideo#sumodeadlift#smithmachine#bodybuilder#healthy#womenthatlift#goodmorning#sweaty#flexfriday#weightlifting#shesquats#fitchicks#glutes#aesthetics#goals#scrunchbutt#yogapants#bikinigirl#leggings#squatspo#weightloss#bootyvideo#squatvideos#fitchick#legday#bossgirlscertified#wednesday @gainzvillle @squat.guide @squatgirlsguide  @alone_ill_stand  @shredded_academy @musclevideos @_workoutvideos @lazygirlsquat @squatguides @fitnesslatinooficial @squat4datbody @howtogetabooty
Booty Building🍑 Tag a friend and give it a try! 🔺Bulgarian Splits Squats (Quadriceps, glutes, hamstrings). As you go down, don't allow your front knee to past your toes, doing so will put a lot of stress on the knee joint. (4x 12 each leg) 🔺Box Squats (Quadriceps, adductors, calves, glutes, hamstrings, lower back). A wider stance can activate more glute and hamstring tissue, along with the adductors.Try not to bounce off the box. (4x 12) Remember to always keep the movements controlled. (Video is sped up) 🎶Song: Tiësto & DallasK - Show me • • • • • • • • • __________________________________________________ #BootyScrunch #motivation #spacepants #workoutvideo #sumodeadlift #smithmachine #bodybuilder #healthy #womenthatlift #goodmorning #sweaty #flexfriday #weightlifting #shesquats #fitchicks #glutes #aesthetics #goals #scrunchbutt #yogapants #bikinigirl #leggings #squatspo #weightloss #bootyvideo #squatvideos #fitchick #legday #bossgirlscertified #wednesday  @gainzvillle @squat.guide @squatgirlsguide @alone_ill_stand @shredded_academy @musclevideos @_workoutvideos @lazygirlsquat @squatguides @fitnesslatinooficial @squat4datbody @howtogetabooty
Feeling blessed✨
Feeling blessed✨
Make sure to enjoy the journey, it makes everything easier.💪🏋️‍♀️💦
Make sure to enjoy the journey, it makes everything easier.💪🏋️‍♀️💦
Big thanks to @bodybuildingcom and @dymatize for my $500 gift card that I received for winning "THE 100 SQUAT CHALLENGE" of the #30daysoffit. I love this company and it's where I get all my supplements from for my fitness journey. The soreness of the 100 squats was so worth it!!🤗 (If you want to see the video it was posted on December 8,2016).
Big thanks to @bodybuildingcom and @dymatize for my $500 gift card that I received for winning "THE 100 SQUAT CHALLENGE" of the #30daysoffit . I love this company and it's where I get all my supplements from for my fitness journey. The soreness of the 100 squats was so worth it!!🤗 (If you want to see the video it was posted on December 8,2016).
What you do daily matters on the results that you want to get. We all have the same 24 hours and if you take at least 30 minutes of your schedule it can get you closer to your fitness goals. Be consistent and keep yourself positive.💪 @prettyfitbox
What you do daily matters on the results that you want to get. We all have the same 24 hours and if you take at least 30 minutes of your schedule it can get you closer to your fitness goals. Be consistent and keep yourself positive.💪 @prettyfitbox