Peep me angrily staring at my lack of mobility in the second video😂 these are a few exercises from legs today that I did to exhaust the muscles😆 I haven’t been working on strength as much as I have been hypertrophy just because I like the training more🤷🏽♀️ where it’s cool to say that you can lift X amount of weight, it hurts my body to do it often😅 shoutout to the powerlifters and their poor joints😂 I have actually been working at moderate weight and SLOWLYYY 🤪 Powerful contraction and a slow release makes for 🔥🔥🔥 muscles. Also to my Iron Empire friends: IM COMING HOME IN A WEEK🤩🤩 miss y’all
Feeling cozy today 🐻... and strong. My muscles are surprisingly recovering nicely this week. I’ve started training lower body 3 times a week. And it’s not easy, but week’s when I am on top of my nutrition, I recover so much quicker. 🌱🌱🌱 Since I’ve been bulking, I’ve also had success in getting stronger each week and lifting more. If you’d like to check out a few tips that’s helped me see progress, click the link in my story! ⬇️ ⬇️ ⬇️ ⬇️ ⬇️ And if you can’t increase the weight you are lifting, increase the reps, sets, frequency, or decrease the amount of time you rest in between sets. ⬆️⬆️⬆️⬇️ I understand not everyone can get to the gym or buy a barbell. So use what you have access to whether that’s your bodyweight, dumbbells, resistance bands, broom stick, a gallon of water. 💦💧💧Don’t go breaking the bank and buying a squat rack or cable machine, those things are accessories. 👒👜Your consistency, form, technique, & progress are the essentials to creating healthy habits and reaching your goals. 🔑🔑🔑
Kick-start the New Year by losing weight, becoming leaner and/or building muscle with LiveBossFit. The choice is yours. Our New Year New You Challenge is a balanced program designed to help strengthen and tone your entire body through higher and lower intensity strength training. This program offers full body workouts including but not limit to core and cardio regimens. Maximize how much body fat you can burn with us. This workout is also designed for Novice and Intermediate gym goers and/or individuals that workout in the comfortable of their own home. This workout was designed for people that need to get in better shape, get over a plateau, get an extra boost and see RESULTS. ➡️ BIO
Do you ever feel like you’re spiraling? Like you do SO well and feel confident about whatever it is that you’re working on, and then 1 or 2 days slip away from you and you start going down the rabbit hole?
🤷♀️I am never going to change.
This isn’t worth the effort.
🤷♀️What was I thinking?
Why don’t I just give up?
This happened to me this weekend-not in regards to nutrition and fitness but rather more personal aspects. But then this quote was shown to me and it made me pause:
“Success is not a linear trajectory. It comes from appreciating the ups and learning from the downs.”
✨I hope that if this weekend you somehow got discouraged- remember that success is not linear.
✨You will not always be progressing the way you think you should.
✨But acknowledge how far you’ve come and set yourself up for renewed success starting now 💛
✨You worth trying again and again and again ⠀⠀⠀⠀⠀⠀⠀⠀⠀
👂🏻What is a way you are preparing yourself for a good week?
Meal prep/meal planning? Scheduling your workouts? Scheduling 5 minutes every morning for reflection? Looking for new podcasts that are beneficial and educational? Scheduling walking on your 15 minute break to get a mental break? Lemme know!
Jus’ tryna grow the legs n bootay!
After warming up I started with a tri-set (4rounds) to get the glutes all fired up 🔥🍑 Before doing my squats and a quad burning finisher! .
🌱TriSet:: x10 (each leg) cable kick backs ... x15 weighted flute bridge .. x10 rope pull through thrusts. 🌱Squats:: 20, 5,5,5,5
🌱Leg Extn:: 4x15 (5,5,5) You’ll need a lower weight for this 5at the bottom then 5 at the top then 5 full. Or you can switch those round to suit you but I find doing the half extensions 1st before the full range of motion means the quads are truly burning by the end of each set 😭
LEGGINGS @buffbunny_collection BRA @style_fitness_apparel .
Knowing I created this with my own will power my own determination with help from few individuals means everything to me. I love this sport because im constantly learning new things about my body. I strongly believe you should never stop learning even when you think you’ve mastered this sport it’s always nice to ask questions. I’ve NEVER run track in my life but I’ve always admired the sprinters body. Working twice as hard to make my lower half look like that of @ashleykfit . Until then it’s back to meal prepping for work and living my life! If you’ve helped me on this journey I want to say Thank you. No small part goes unnoticed you guys mean everything to me. .
Yesterday was upper body day for him, and booty day for her! 💪🏼🍑 Even when were targeting different muscle groups in the gym, were always there motivating one another to be our best. Team work makes the dream work. 🤗 Save and try some of these for a killer workout!! Apparel: @jednorthwomen @jed_north
Fueled by: @muscletech
Meal prep for this week— Chickpea curry with chicken and roasted veggies 😋 It’s finals week and I am SO stressed, so I decided to cook for myself. I’m not letting myself get any fast food this week. Ready to dominate this week 💪🏻
It’s no secret that we are about to enter into one of the most challenging seasons when it comes to fitness, nutrition, and sticking to our goals. ~
This year ditch the lame “I’ll start January 1st” excuse that never last. Go into the holidays feeling confident, comfortable, and content.
With my programs you NEVER have to go outside to heat your car up in the freezing cold and head to a gym, you don’t even have to brush your teeth, hair, and can wear whatever the heck you want! No one is going to be watching you, because you do them all in the privacy of your home. For me, I always found myself really slacking off when it gets cold outside because I hated getting myself and the girls ready to hit the gym. The convenience of having my workouts wherever I go has led me to sticking with my goals. ~
Who’s ready to ROCK the holidays and hit 2019 with CONFIDENCE because you’ve made yourself a priority?
Booty Day is a wrap on this fine Sunday 💜
Now time to eat this chili!!!
You know it’s going to be a tough workout when the ponytail gets tightened 💁🏻♀️💪🏼
Did a booty workout today to finish my week. I train lower body 2-3 times a week (usually 3), and start it with a heavy day and then end it with a lighter more accessory work day. I still always include at least 1-2 compound exercises in any workout I do though! My workout today focused more on the outer glutes.
Try out this workout for your next leg/booty day:
1️⃣ SM Hip thrusts 10x2 12x2 15x1- start with the highest weight and then reduce.
2️⃣ Dumbbell bench step ups 12x4
3️⃣ Side cable kickbacks 12x4
4️⃣ Hip abductor 12x4
5️⃣ Back extension 12x3
6️⃣ Single leg hip thrusts 15x3
I then did a quick ab workout cos I haven’t trained abs in ages. Did 1 min each exercise x3:
1️⃣ Ball roll outs
2️⃣ Side planks
3️⃣ Weighted russian twists
Suivit de Sissy squats avec poids (j’utilise toujours la plate de 25 lbs pour cet usage! C’est vraiment une relation stable notre affaire).
Tu en fais, encore, le MAXIMUM que tu peux. Oui sa chauffe dans les quads. Oui sa donne foutument mal au coeur. Oui j’ai l’impression que mes jambes vont juste me lâcher à moi aussi. GOOD- C’EST BON SIGNE!
Quand t’es pu cap, suis sa avec un MAXIMUM de répétitions sans poids; juste avec ton body weight.
Rest 15 secondes et répète le finisher 2 autres fois. Après sa, bye, rest, pis enjoy mon beau pouce qui t’encourage: « Nice »👍🏼 avec mon toupet plein d’sueur lol (pis aussi mon swass (*ass sweat) qui est fidèle à chaque workout)
Ps: MERCI @steve.vong DE TOUJOURS VOULOIR FILMER MON CONTENU T’ES LE BEST JE T’AIME