203lbs now officially down 27lbs and feeling super depleted but whatever gotta get shredded. Transformation pics coming soon💪 #gymshark #gymsharktrain
Some favs from my arm workout!!💪🏼
If you’ve been following me for a while, you know that I never used to do arms!!😹
Recently I started implementing arm days into my workouts and realized that it might be my favorite part to work!
I like trying new things and figuring out arm moves that don’t require a bunch of equipment!!🤩
All ya need are some dumbbells for these. I use light weights and do high reps but as always, do what works for you!
Came through drippin’ #dripdrip
🔺Iso-machine shoulder press:
60lbs x 12 reps x 3 sets
🔺Iso-machine lateral raise:
50lbs x 12 reps x 4 sets
🔺Rear delt cable pull-downs:
75lbs x 12 reps x 4 sets
🔺Cable face pulls:
75lbs x 12 reps x 4 sets
🔺Seated dumbbell military press:
40lbs x 10 reps x 4 sets
🔥🔥🔥Finisher (Shoutout @tamarrapam
for the workout):
🔺Dumbbell lateral raises:
12.5lbs x 20 reps x 10 sets (30 second rest in between sets)
5 mins stair-stepper (level 6) pre-lift, 25mins stair-stepper (level 6) post-lift
Sometimes I forget how lucky I am to be alive and live where I do. SD, you’re beautiful 🌞🥰
We all have our bad days but a bad day doesn’t equate to a bad life. Your current situation is not your final destination. Focus on what you can do in the present moment and keep moving forward. ✨
❤️Heyyy babes!!❤️ Sorry I’ve been so MIA right now but I’ve been super busy with school work and have some upsetting news :(
Since the beginning of December I’m pretty sure I strained my hip flexor when I squatted during a workout. It’s continued to hurt as of right now and because I haven’t taken a full/recovered break from going hard in the gym I kept irritating it over & over and not giving myself time to heal properly. It finally got to the point where the pain was super annoying that I went to see my trainer here at school and they told me I can’t practice or do any lower body workouts for about a month. IM SO SAD :( 3
I’m so bad with listening to my body when it comes to pain because i always think I can push thru it (which I usually do) because MOMMA DIDN’T RAISE NO B*!? But if you’re hurt, ON SOME SERIOUS -ISH, don’t let your body suffer. If you’ve been going hard in the gym or working out almost every day for the past couple months TAKE A BREAK, your body needs it. And although I want to practice and go to the gym soo bad I know if I don’t let my body heal it’s going to get worse, I will never recover and could possibly hurt myself more! This may be a minor set back but OOOHHHH am I ready for a stronger comeback 😈👏🏽 #letsdothis
Back & Biceps 💪🏽🦍 Give it a save! ↗️
Rainy days in LA ☔️ but stoked for the LA fit expo coming up this month! I’ll be there this year ☺️. Let me know if you’ll be there!
1. Lat Pulldown - 4x12
2. Hammer Strength Low Row - 4x12
3. Standing Wide-Grip Pullovers - 4x20
4. Pronated EZ Bar Curls - 4x15
5. Hammer Curls - 4x12 (each arm)
6. Plate-Loaded Preacher Curls - 4x12
Training Notes 📝 ⤵️
For the Lat Pulldown - touch the bar to your upper chest & reach full extension (notice my back opens up at the very top)
Hammer Strength Low Row - again, full extension & contraction (lats open up at full extension)
Drop your questions down below ☺️⤵️
A lot of guys neglect their back when it comes to their training split in favor of shoulders 😬. Little do they know that those neglected muscles is what gives you that wide, sleek, v-taper look. Here's, a routine to bring those puppies up to speed!
1💢4 sets, 15 reps | Wide Grip Pull Down: I'm focused on keeping the weight controlled, but challenging for the final 5 reps. I'm also being conscious of my swing, being sure that I'm only getting an added stretch at the top, not using it to throw the weight for an extra rep
2💢5 sets, 12 reps | Wide Neutral Grip Pull Down: keeping slight bend in my elbow at the top of each rep, in order to keep constant tension. Elbows slightly tucked to pull the bar to my mid chest
3💢4 sets, 15 reps | Bent Barbell Row: I'm pulling the bar into my hips for this one, elbows tight to my sides. This will help to work the lower lats, to obtain width more so than thickness
4💢3 sets, 10 reps | Close Grip Pull Down: same principles apply as the first two movements. I can't stress enough, do not violently throw the weight, you get a lot more out of this by keeping the force on the muscle you are targeting
Don't forget to double tap! 😁 Hope you guys have a great night!
Easing my way back into squatting. 260 for 5 felt pretty light so will definitely go for more on my next leg day.
[Hit that ❤️ and save for later]
After a well needed rest day from being sick. I was back at it today with a short little chest workout!
Still mastering my form week by week. There are some workouts that I know need some work but thats what progress is all about!
It’s important to recognize that no matter how long you have been lifting there is always room for improvement! Set your pride aside and perfect your form, learn from others and take everyday as an opportunity to grow✨
GIVE THIS A TRY:
1️⃣ DB chest press 5x12
2️⃣ DB close grip press 5x12
*form needs work❗️
3️⃣ Chest press machine 5x12
4️⃣ Cable fly 5x12(not filmed)
Song🎵: Major by Young Adolph
#gymshark #fitfam #1stphorm #fitness #gymshark66 #gymsharktrain #beavisionary #health #fitinspo #wellness #chestworkout
When you don’t have time to hit the gym, just mess around on the floor? 😂😭 sometimes life can make you busy and so exercises like this are sooo easy to do at home especially with the help of @gracefituk
‘s resistance bands!! 🙋🏼♀️
Everyday i’m learning more,doing more and becoming a better version of myself.The best part about this journey is that I get to do what I love and share my passion with others around me😁
What are you passionate about? @gymshark
[swipe + save for later]
NEW Contest EVERY Week!!! 💰
For a Much Rounder Shape 🍑💦
Don’t forget to double tap & bookmark. ♥️
I love doing these home workouts for you guys on all of my GYM FREE Training Programs. Here’s a few moves to challenge yourself! I used a kettlebell weighing 15 lbs (feel free to go heavier or lighter). Dumbbells are a great alternative, but you can improvise with what you have in the house!
1️⃣ Squat - Single Leg Lifts on both sides
(3 rounds x 10 reps)
2️⃣ Frog Squats
(3 rounds x 15 reps)
3️⃣ Back Curtsy Squats on both sides
(3 rounds x 12 reps)
4️⃣ Air Squats
(3 rounds x 12 reps)
5️⃣ Kneeling Calf Raises
(3 rounds x 15 reps)
Long Sleeve Crop Top (S) + Fit shorts (S)
(Click link in bio to shop my look 😍)
#bootyworkout #legworkout #legday
🔥Visit BrittneBabe.com & SIGN UP for my BRAND NEW Online 21 Day Challenge: Vol 8. It includes FULL, HD Workout Videos, 3 Week Training Guides (body & free weights), Home Workouts, 21 Daily Menu Plans, Shopping List, Meal Guide, private Facebook support group + more!
Day 16/66 🦈 #gymshark66
1️⃣ Barbell squats - 3x12 (75)
2️⃣ Single leg deadlift - 3x12 (22.5)
3️⃣ Step ups - 3x12 (40) SS w/
4️⃣ Lying lateral leg raise - 3x12 (22.5)
5️⃣ Curtsy lunges - 3x12 (40)
6️⃣ Banded bridges SS raised hip abductors - 3x12 (BW) ———————————————————————————
Raise your hand if you’re having a weird week at the gym 🙋🏻♀️ I don’t know what’s up with me but at least I went! ———————————————————————————
sculpt leggings, @forever21
@gymshark @gymsharkwomen @gymsharktrain
Has your gym been crazy busy too? My gym was insanely busy, so I honestly only busted out these three workouts and got outta there. It was still killer though! Worth a shot if you are short on time or are trying to work around a busy gym too!🔥[hit that save button to support yo girl and try this workout]
💪🏼 Deadlifts | 5 sets 15, 12, 10, 8, 6 reps [increase weight and decrease reps each set].
💪🏼 Hammer Strength Row Superset Wide/Narrow Grip | 4 sets of 10-12 reps each [you can do both hands at a time or single arm, just do whatever feels right lol].
💪🏼 Lat Pulldowns | 4 sets of 15-20 reps or to failure. -
Wearing the new gymshark high waisted flex 😍🦈 coming soooooooon.
Music: Loyalty by Slaine ft. Kali and Twice Thou #gymshark #gymsharktrain
16/66 of #gymshark66
! 🦈 Yesterday was the first time in forever that I willingly weighed myself. I even did it in the middle of the day too... I had a bad relationship with the scale for quite some time. I used to be obsessed with that number. I used to punish myself for not being the weight I wanted to be by extra cardio and eating less. Just want to remind everyone, a number does not define your worth or your beauty. Easy to say, but a hard lesson to learn. Last year, I weighed just as much as I do right now. Last year, I was doing tons of cardio and ate less food. After training three months for a half marathon, I really just wanted to eat and grow some muscles! So I slowly added calories to my daily intake each week until I hit a number I liked. I absolutely love this type of bulking because I’m stronger and I love eating food. My metabolism is the best it’s ever been and I feel great. 🔥 I don’t do much cardio and I eat 500~ calories more a day than I did last year and I weigh the same. Food is not the enemy! 👏🏼
#gymshark #gymsharkwomen #gymsharktrain
Day 15 Recap: did mostly my back and Legs today, took it easy with the leg press plates as my goal is 10 plates. This was 7 plates for 3 sets of 8. Overall my legs are very sore haha. My brothers wedding is coming up in 6 months gotta look good!! #gymshark66 #lfg #thunderthighs
Okay wow wow wow the booty workout I just did....YALLLLL you have to try this one! It will have your peach on 🔥🔥🔥 and growing okay?! 😍🙌🏼 honestly this Hip Thrust Machine was everything I imagined it would be but don’t you worry doing them with a bar will be just as effective for the booty gains 😘💪🏽 Hip Thrusts 3 x 6-8, 1 x 20
RDL 3 x 10
Superset | 3 sets
Smith Machine Reverse Lunges x 8
Hyperextensions x 25
Superset | 3 sets
Machine Hip Abduction x 10 (last set Dropset 10,10,10 then hold for 10 at very end)
Glute Press Machine x 10
Burnout (all banded)
40 standing abductions
20 standing kickbacks (lean forward)
30 Glute Bridges
40 standing abductions
x Nikki B
In certain occasions, like this one, I have to go to the gym twice on the same day in order to reach my goal. I’ve learned that I must switch my workouts every so often because the body can easily get used to certain workouts which may prevent further progress. On a good note, I’m super sore. However, remember that soreness doesn’t define the intensity of your workout. 😉 #gymshark66 #gymsharkwomen #gymsharktrain #gymshark
day 16/66 🌟 this week I started week 5 of the @fitoeberg
get fit 2.0 guide which means a whole new set of workouts and boy am I sore!! I barely made it through quads and glutes today because it was that hard..especially the resistance band pause squats 😳 I am sure gonna feel this tomorrow 😅
hello, it me. pretending i can yoga. i'll stick to the weights😥
I do because I can.
I can because I want to.
I want because you said I couldn’t. 🇵🇱🙏🏻