• heidy.espaillat
    Heidy Espaillat
    @heidy.espaillat

Images by heidy.espaillat

Shoulders Routine!! 🔸Dumbell Shoulder Press (Shoulders, triceps) 🔸One-Arm Side Lateral Raise (Shoulders) 🔸Dumbbell Shrug (Traps)  Slow and controlled movements. (Video is sped up) (4x 12 reps) Candy Watermelon 🍉 BCCA's on my bottle @1upnutrition #1upnutrition  Top: @gymmemewear 🎧Arcangel, De La Guetto & Gigolo y la Exce| Te Robo (Remix) - - - - - - - - - -
Shoulders Routine!! 🔸Dumbell Shoulder Press (Shoulders, triceps) 🔸One-Arm Side Lateral Raise (Shoulders) 🔸Dumbbell Shrug (Traps) Slow and controlled movements. (Video is sped up) (4x 12 reps) Candy Watermelon 🍉 BCCA's on my bottle @1upnutrition #1upnutrition  Top: @gymmemewear 🎧Arcangel, De La Guetto & Gigolo y la Exce| Te Robo (Remix) - - - - - - - - - -
The Stairmaster is my favorite cardio choice for so many reasons. It targets your glutes and tights and you will be covered in sweat when you are done. I like to do different movements to make it fun and the time goes by so fast! Candy Watermelon 🍉 BCCA's on my bottle @1upnutrition #1upnutrition  Sale: Buy one, Get one 40% OFF + Use code HEIDY to save an additional 20% OFF.  Leggings: @gymsharkwomen 🎧Tritonal & Cash Cash| Untouchable - -#Heidyespaillat#gymsharkwomen#stairmaster#tuesdaymotivation#gymshark - - - - - - - -
The Stairmaster is my favorite cardio choice for so many reasons. It targets your glutes and tights and you will be covered in sweat when you are done. I like to do different movements to make it fun and the time goes by so fast! Candy Watermelon 🍉 BCCA's on my bottle @1upnutrition #1upnutrition  Sale: Buy one, Get one 40% OFF + Use code HEIDY to save an additional 20% OFF. Leggings: @gymsharkwomen 🎧Tritonal & Cash Cash| Untouchable - -#Heidyespaillat #gymsharkwomen #stairmaster #tuesdaymotivation #gymshark  - - - - - - - -
Since I received so many DM's about foam rolling, I did a video to show you guys what I do before my workout. Foam Rolling (Self-Myofascial Release) 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. It is very important to warm up your body before training. You should roll slowly 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. I'm not saying that you should be doing this, it's up to you. Before, I used to have a lot of pain on my knees and joints and this has helped me a lot!! Tag a friend who needs to do this!! (video is sped up) 🎧Fancy Cars & Svrcina| I'll follow - -#mondaymotivation#fitnessmotivation#foamroller#stretching#bodybuilding#stretch#foamrolling#body#mind#nutrition#love#lifestyle - - - - - - - - - - -
Since I received so many DM's about foam rolling, I did a video to show you guys what I do before my workout. Foam Rolling (Self-Myofascial Release) 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. It is very important to warm up your body before training. You should roll slowly 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. I'm not saying that you should be doing this, it's up to you. Before, I used to have a lot of pain on my knees and joints and this has helped me a lot!! Tag a friend who needs to do this!! (video is sped up) 🎧Fancy Cars & Svrcina| I'll follow - -#mondaymotivation #fitnessmotivation #foamroller #stretching #bodybuilding #stretch #foamrolling #body #mind #nutrition #love #lifestyle  - - - - - - - - - - -
Hello beautiful people!! Wishing everyone an awesome week. Remember that you are in charge of the change than you want to see in yourself, so don't wait for tomorrow or next week, you need to start today. - I wanted to let you know that @1upnutrition is having a "Buy one, Get one 40% OFF Sale" + 20% OFF using my code HEIDY! Saves 20-50% #1upnutrition - Swipe right👉 to see my @1upnutrition stack of all my favorites supplements! -
Hello beautiful people!! Wishing everyone an awesome week. Remember that you are in charge of the change than you want to see in yourself, so don't wait for tomorrow or next week, you need to start today. - I wanted to let you know that @1upnutrition is having a "Buy one, Get one 40% OFF Sale" + 20% OFF using my code HEIDY! Saves 20-50% #1upnutrition  - Swipe right👉 to see my @1upnutrition stack of all my favorites supplements! -
Another Piña Colada please!!
Another Piña Colada please!!
Booty workout!! Tag your workout partner and try these! Slow and controlled movements. (Video is sped up) (4x 12 reps) Candy Watermelon 🍉 BCCA's on my bottle @1upnutrition #1upnutrition  Sale: Buy one, Get one 40% OFF + Use code HEIDY to save an additional 20% OFF.  Leggings: @gymsharkwomen 🎧 Yandel| Nunca Me Olvides - -#Heidyespaillat#spacepants#gymsharkwomen#sumodeadlift#smithmachine#gymshark#bodybuilder#healthy#womenthatlift#goodmorning#sundayfunday#shesquats#fitchicks#glutes#aesthetics#goals#scrunchbutt#bikinigirl#leggings#squatspo#weightloss#bootyvideo#squatvideos#fitchick#legday - - - - - - - - - - - - - -
Booty workout!! Tag your workout partner and try these! Slow and controlled movements. (Video is sped up) (4x 12 reps) Candy Watermelon 🍉 BCCA's on my bottle @1upnutrition #1upnutrition  Sale: Buy one, Get one 40% OFF + Use code HEIDY to save an additional 20% OFF. Leggings: @gymsharkwomen 🎧 Yandel| Nunca Me Olvides - -#Heidyespaillat #spacepants #gymsharkwomen #sumodeadlift #smithmachine #gymshark #bodybuilder #healthy #womenthatlift #goodmorning #sundayfunday #shesquats #fitchicks #glutes #aesthetics #goals #scrunchbutt #bikinigirl #leggings #squatspo #weightloss #bootyvideo #squatvideos #fitchick #legday  - - - - - - - - - - - - - -
Sometimes it can be hard to find jeans that fit the booty and waist? Right!! (I know the struggle)🤦🏻‍♀️ I've been a big fan of the High Waist jeggings from Zara, there're super stretchy and fit on the right places. Trying to help out my ladies!!
Sometimes it can be hard to find jeans that fit the booty and waist? Right!! (I know the struggle)🤦🏻‍♀️ I've been a big fan of the High Waist jeggings from Zara, there're super stretchy and fit on the right places. Trying to help out my ladies!!
Legs workout are more fun to do, but don't neglect working upper body. A strong back is important to your overall health. Here some of my favorites from my back day!! Hope everyone have a great weekend and THANK YOU for your continued support, it means the world to me! (4X of 12 reps) 🎧J Balvin| Safari (feat. Pharrell Williams, BIA & Sky) - -#Fridaymotivation#workoutmotivation#upperbodyworkout#backday - - - - - - - - - - - - - -
Legs workout are more fun to do, but don't neglect working upper body. A strong back is important to your overall health. Here some of my favorites from my back day!! Hope everyone have a great weekend and THANK YOU for your continued support, it means the world to me! (4X of 12 reps) 🎧J Balvin| Safari (feat. Pharrell Williams, BIA & Sky) - -#Fridaymotivation #workoutmotivation #upperbodyworkout #backday  - - - - - - - - - - - - - -
Squats & Lunges are my favorites when training legs. Basic but so effective compound training movements. Compound movements put multiple muscle groups and joints to work. They can help you gain lean muscle mass and burn more calories while spending less time at the gym. That's the actual speed I did it. (4X of 12 repetitions) 🎧Chris Jeday| Ahora Dice (feat. J Balvin, Ozuna & Arcangel) - -#Thursdaymotivation#workoutmotivation#legworkout#bootybuilding - - - - - - - - - - - - - -
Squats & Lunges are my favorites when training legs. Basic but so effective compound training movements. Compound movements put multiple muscle groups and joints to work. They can help you gain lean muscle mass and burn more calories while spending less time at the gym. That's the actual speed I did it. (4X of 12 repetitions) 🎧Chris Jeday| Ahora Dice (feat. J Balvin, Ozuna & Arcangel) - -#Thursdaymotivation #workoutmotivation #legworkout #bootybuilding  - - - - - - - - - - - - - -
Booty and Legs Workout all done in one machine! Tag your workout partner and try these! 🔸Squats (Quadriceps, glutes, hamstrings, calves, lower back) 🔸Superset High-knee reverse lunge (Thighs, glutes) +🔸Stationary Lunges (Quadriceps, calves, glutes, hamstrings) 🔸Standing Calf Raises (Calves)  Slow and controlled movements. (Video is sped up) (4x 12 reps) Pineapple 🍍🍍BCCA's on my bottle @1upnutrition #1upnutrition Use code HEIDY to save money! 🎶SCNDL & Zoolanda| Run this S**t - -#HeidyEspaillat#legworkout#abs#thursdayworkout#absworkout#abs#bodybuilding#gymshark6pack#nutrition#love#lifestyle#adidas#bootybuilder#goals#muscles#glutes#fun#inspiration#motivation#healthy#thursdaymotivation - - - - - - - - - - - - - - - - - - -
Booty and Legs Workout all done in one machine! Tag your workout partner and try these! 🔸Squats (Quadriceps, glutes, hamstrings, calves, lower back) 🔸Superset High-knee reverse lunge (Thighs, glutes) +🔸Stationary Lunges (Quadriceps, calves, glutes, hamstrings) 🔸Standing Calf Raises (Calves) Slow and controlled movements. (Video is sped up) (4x 12 reps) Pineapple 🍍🍍BCCA's on my bottle @1upnutrition #1upnutrition  Use code HEIDY to save money! 🎶SCNDL & Zoolanda| Run this S**t - -#HeidyEspaillat #legworkout #abs #thursdayworkout #absworkout #abs #bodybuilding #gymshark6pack #nutrition #love #lifestyle #adidas #bootybuilder #goals #muscles #glutes #fun #inspiration #motivation #healthy #thursdaymotivation  - - - - - - - - - - - - - - - - - - -
Ab-circuit for you guys!! Tag your workout partner! 👯The true is that you can be doing million abs exercises everyday and it will have no effect on abdominal definition if you don't follow a "clean" diet. To decrease body fat you need to be on a caloric deficit, meaning that you will burn more calories than you consume. You can do (3x of 15). Slow and controlled reps. (Video is sped up) 🎧Axwell| Barricade (Radio Edit) - -#HeidyEspaillat#abs#homeworkout#wednesdayworkout#fitnessjourney#absworkout#bodybuilding#6pack#nutrition#love#summer#lifestyle#goals#muscles#glutes#adidas#fun#inspiration#motivation#healthy#wednesdaymotivation - - - - - - - - - - - -
Ab-circuit for you guys!! Tag your workout partner! 👯The true is that you can be doing million abs exercises everyday and it will have no effect on abdominal definition if you don't follow a "clean" diet. To decrease body fat you need to be on a caloric deficit, meaning that you will burn more calories than you consume. You can do (3x of 15). Slow and controlled reps. (Video is sped up) 🎧Axwell| Barricade (Radio Edit) - -#HeidyEspaillat #abs #homeworkout #wednesdayworkout #fitnessjourney #absworkout #bodybuilding #6pack #nutrition #love #summer #lifestyle #goals #muscles #glutes #adidas #fun #inspiration #motivation #healthy #wednesdaymotivation  - - - - - - - - - - - -
Invest your energy into something that is going to contribute to your growth. Instead of focusing on what everybody is doing, what other people are accomplishing, comparing your body with someone on social media, invest your time to improve on yourself and how to become a better person. Don't complain about the things that you are not willing to change.
Invest your energy into something that is going to contribute to your growth. Instead of focusing on what everybody is doing, what other people are accomplishing, comparing your body with someone on social media, invest your time to improve on yourself and how to become a better person. Don't complain about the things that you are not willing to change.