Ok this workout felt like trash. I was really looking forward to the gym after spending all day sitting studying but it really ended up tanking. Idk if it was the stress or forgetting to have a pre-workout snack but man. I was nauseous, kept getting dizzy (as you can see in the second video), and felt weak. Anyways, I still managed to get the blood flowing which is all that matters. •
Hip thrusts have changed my leg day & I don’t think I can ever go back. If you’re wondering how to set it up I included it in my video! Make sure to keep your core braced so you don’t hurt your back. (Sry this angle is kind of awkward so sry to any boys who see this)
I’m still working on perfecting my deadlift form but they’re a staple in my leg day!
I’ll be spending the rest of my Sunday trying to de stress a little before this big week of exams. Remember self care loves 💗
#tonedbody #medicalschool #girlswholift #fitness #fitnessmotivation #study #balance #paschool #legday #legworkout #glutes #grow
I’m back! I’m starting up my diet again. It feels good to be eating clean 24/7. I’m trying out a new protein pasta, called POW! It’s the closest thing to real pasta I’ve found so far, but it’s made out of green lentils, and it has 25g of protein. 🙌🏼 I also tried this Isopure protein drink for the first time since I forgot to pack my own protein before I went grocery shopping. It has a funny taste, but it’s not horrible.
Here's our rainy day workout 💪🌧
Leg Day was Lit
I’ve been going for bike rides recently and have been overworking my quads, so today’s workout was a bit hamstring focused.
1)I love the seated Leg Curl as opposed to Lying Leg Curl. I feel I can active my hamstrings easier and I’m feeling it now!
2)Foot positioning on step ups is extremely important, if you place your foot further away from your body on the platform you will activate the hamstrings. If your feet are closer to you on the platform you will target your quads.
I know this post probably won’t get as much reach as all the bikini and booty shots on IG 😂 but I wanted to take a moment to celebrate my first magazine article, something I’d been working on for a long time! 😄
This was actually released two weeks ago but to be honest, even though I post a lot on there, I was quite shy about sharing it as I wanted everything to look ‘perfect’ and also have the ‘perfect’ things to say! 😳 Neither of which really exist. Truth be told, I barely even celebrated because of this anxiety, but I realise that if I don’t acknowledge my own wins, how can I help others acknowledge theirs 😅
Even though you may look at my feed and see a bunch of selfies and booty exercises, I’m actually an avid researcher that reads far too much and leaves too little time to share this out to the world. Looking forward to sharing more with you 💜
Thank you so much to @fitnessfirstmag
for the opportunity and for being a big part of my life for the last few years! 💃🏻👌🏼
Pink outfit from @ourhousefitness
Little Sunday workout. Tank top season is sneaking up on us! Goal: Work on my upper body more! ————————————————————————
▪️Skull crushers. Superset with: Overhead DB extensions (4 sets of 10)
▪️Rope pushdowns. Superset with: Rope curls (4 sets of 10)
▪️Bench dips. Superset with: Seated DB curls (4 sets of 15 dips, 10 curls)
▪️Incline flys. Superset with: Incline alternating curls (4 sets of 10)
▪️Pushups. Superset with: Planks (4 sets of 8-10 pushups, 30 second plank)
Been slacking on my cardio! Running starts back tomorrow 😅
Putting in work on a Sunday 💥💪💥
So asked on my stories if you guys would want me to share my workouts sometimes, and most of you said yes! Don’t know how often I’ll do this because once I set up my workouts, I do the same ones for 4-5 weeks. This is to ensure I apply progressive overload over time (more reps, weight, better form). But let’s start with legs 😈 •
1. Squats - 4x8-10
2. Hip thrusts - 4x10
3. Bulgarian split squats - 3x12 SS w/ decline leg curls (can substitute with lying leg curls) - 3x10-12
4. Pause goblet squats - 4x8-10
5. 1.5 RDLs - 3x10-12 (for these, go all the way down, go up halfway, then back down and up - that’s 1 rep. Really feel the hamstring contraction on these.)
6. Calves - I actually did seated calf raises today for 3 sets of 15 😂 optional haha •
If you try out the workout, tag me! Some other tips: really push yourself. Go as HEAVY as you can with proper form and don’t sell yourself short on reps. You should be breathing hard after each set and kind of feel like dying a bit. That’s the key to any workout, regardless of specific exercise selection. And also no, you don’t need a jillion sets and exercises to grow (something I often see with females). Proper execution and intensity take care of that. Happy Sunday everyone! 🎉
#fitness #iifym #macros #balance #edrecovery #flexibledieting #weightlifting #healthylifestyle #bodybuilding #workoutmotivation #flexibledieting #bulk #collegefitness #fitnessmotivation #fitfam #girlswholift #selflove #fitgirls #fitchick #instahealth #instafit #instafitness #strongnotskinny #fitnessjourney #foodisfuel #postworkout #girlswithmuscle #liftheavy #legday #gluteworkout #legworkout
Killed the legs today!☠♿
First day back to squats after an extended knee injury. They were harder than I'd like but we've got to start somewhere😁
1 mile run + foam roller [sooo important before squats. If you don't get a good sweat going and warm up your joints before going into squats you are just asking for an injury or chronic pain]
4S/5-10R [Focus on form over weight ALWAYS!! Knees behind your toes, drop your butt back so your legs are below 90°, feet flat, and weight on your heels]
4S/5-10R [Definitely my favorite excercise for overall strength and adding thickness to your back. Keep your core tight, back straight, and shoulders back]
4️⃣ Leg Extensions
[Dont begin counting your sets until you find a good weight where you FAIL between the above rep range. Hold the squeeze at the top for 2 seconds between each rep]
5️⃣ Leg Curls
[Not my favorite excercise but very important to balance your training between quads and hamstrings. If your hamstrings dont get worked as hard as your quads it will lead to knee pain]
6️⃣ Smith Machine Calf-Raises
[I stand on two plates when I do these to get a good stretch at the bottom of each rep and hold the contraction at the top for 2 seconds. Find a weight where you fail at the above rep range]
Guess the weight of the kettlebell I am using and I will give a shoutout to the person with the closest guess in my story on Tuesday.
I didn't have a caption for this, so I improvised with this game. 😂
People who actually go to my gym might have a slighlt unfair advantage 😄 😄
Leg/Buns Workout!!! .
I’ve gotten a lot of questions about the different workouts that I do to help me grow my buns and thighs. The main thing is just consistency. There is no one workout or supplement that will grow your muscles and keep you toned better. That will always be the answer🤯
FRONT SQUATS - 4 x 10
HIP THRUSTS - 4 x 10
DUMBBELL DEADLIFTS - 4x10
Comment below and tell me how you like it! 🦵🏾🦶🏾
#npc #figure #prep #legworkout #legday #quaddamn #livesore #sundayfunday #sundaymotivation
#converse #squat #booty
A good motto in life: keep your head high and your glutes tight! 🤣
Finisher tonight: Glute bridge
With less than 30 sec breaks in between. This is gonna burn tomorrow 🔥
Another leg day yet again!! I’ve been visiting a physical therapist for about a month now for my arm, and legs just say we’re not making much progress. We think it’s thoracic outlet syndrome which effects my muscles and nerves from my ring + pinky fingers all the way up to my neck/ behind my ear. The recovery process will take at least 3+ months😭 but until then, bring on the 🍑 gains!!
Here are a few clip from my 3rd lower body day of the week. This was my STRENGTH based squat day followed by hypertrophy work. I’ve been sticking to the basics lately because they work!!! No need for fancy exercises. Also, you don’t need TONS of exercises to have a good workout. Lately I’ve been doing 5, sometimes 6 exercises and that’s all you need! Focus on the movements, engage the proper muscles, and ensure mind muscle connection and you’re good to go👍🏽
FULL 🍑 WORKOUT👇🏼
•BB Back Squat 5x3 @78
•BB Romanian Deadlifts 3x12
•Lying hamstring Curl 3x12 -SS w/ single leg extension 3x15 ea.
Good luck!! This one definitely had me walking funny the next several days🙃
Hello my friends 🌞
Just hanging out on a Sunday evening.
Tomorrow starts Day 1 of my 14 week cutting/carb cycling diet!
Reflecting back on the last 5-6 months I honestly can say I am so disappointed in myself... Disappointed on how much I let things go. My diet, workouts, and just slack of motivation. I will say that I could have gained so much more mass by just eating cleaner and working out harder. But that is now past me and I’m ready to start grinding and pushing my body to its limits!
I will continue to update and bring you guys throughout my journey so with wide arms I’m welcoming this cut 😌
Hice este vídeo porque tal vez muchos de ustedes no están buscando tener sus piernas o glúteos más grandes sino solo tonificarlos para que se vean más lindos 🍑😏 .
🏋🏼♀️Es importante aclarar que para tonificar también es necesario desarrollar masa muscular pero no es necesario usar pesos tan elevados; así que les dejo esta rutina que es buenísima para lograr este objetivo. Hice 5 series de 20 repeticiones en cada ejercicio
🧠 Siempre deben están súper concentrados en el músculo sue están trabajando para que realmente sirva el ejercicio
#fitness #booty #legworkout #bootyworkout #cuerpower #fitnessbody #muscles #strongbody #fitnessmotivation #instafitness #lovemyself
Let’s crush it this week. It’s been a HOT👏🏼 MINUTE👏🏼 since I’ve hit you with some leg and booty work 🤤
Don’t forget to give this vid some love💚 LETS GET IT
1️⃣ superset | 3 sets
8 sumo 1 and 3/4 squats... GIRLFRIEND! These have and always will be my favorite. Feet just past shoulder width apart, toes pointed outward. Squat down, pressing through your heels up to 3/4 and then back down... finish the squat and that’s 1 rep! WOOF
Combine that with 10 weight sumo jumping squats
2️⃣ HIP THRUSTS! Leg day is never complete without them 🙌🏼 I mixed it up a bit with a 3 sets of this superset
8 banded barbell hip thrusts into 10 alternating banded single-leg hip thrust tyyyyyy @suzie_kb
for the booootiful band
3️⃣ looooove this little complex of sumo straight leg RDL into sumo squat. I did 3 sets of 12
4️⃣ finished off with 3 sets of 12 assisted single leg RDL! Adding the bench will help with balance and range of motion! Focus of keeping your back straight and pressing your hips back
All credit go to content owner and creator.
#workoutmotivation #workout #legworkout #bootyworkout #workouts #mondaymotivation #legday #legdayworkout #love #tbt #summer #girl #beach #gym
HAPPY SUNDAY! I hope everyone is having an incredible weekend 💕 today was my puppy’s first birthday party and my boyfriend and I hit the grocery store! Honestly a really easy and fun Sunday ❤️ first thing this morning we also got legs pretty hard so I wanted to include my little stair circuit I threw in at the end 🤩🌟 normal climb on a warm up pace 🌟 single side step for 30-45 seconds on each side at a walking pace🌟 lateral grapevine on each side for 30-45 seconds 🌟 every other step kickback for 1 min 🌟 squat step for 1 min 🌟 repeat two times through for stair death and some serious definition! Honestly feels nice to be in a new gym and to use new equipment! I’ve been a little overwhelmed trying to navigate everything but I really enjoy it overall. These next two weeks before my boyfriend and I travel to Seattle for my birthday are gonna be so hectic. I have my roommates 21st and another friend from homes birthday as well. I also have two exams and a couple quizzes too! So I’m using today to get ahead on everything and just enjoy the fact that it finally seems to have warmed up! I’m trying to make these next two weeks count though and I plan on being very consistent in the gym so I can feel my best on my birthday 🥰 what are you guys doing to get ready for spring break?! #stairworkout #stairstepper #legday #fitness #fitnessmotivation #fit #fitgirl #fitnesstransformation #workoutmotivation #workout #legworkout #workoutroutine #collegefitness #collegeworkout #collegelifestyle #collegelife #gymshark #gymsharkwomen #health #healthy #healthylifestyle