Mo👏🏾Ti👏🏾Va👏🏾Tion👏🏾 MonDAY *
You don’t always have to hit the weight bench just cause you’re in the gym. It’s kinda like being in a relationship... Use your body, mix it up, and make it fun! Thats what keeps things interested 😜🤷🏾♀️ Tag A Friend To Motivate & Try These If Ya’ll Ready To Level Up💪🏾🔥 * ******************** *
Check Out The New #FitNThick Challenge & Waistsnacthers on the site! Link In Bio
www. ROCSIGLOBALFITNESS .com * ***************** *
New Pt videographers @4pfkobe @tristanallday24 #summerjob
I did a Booty/Hamstring emphasis workout today and I’ll post it below! Save it for your next lower body sesh!
Swipe for some perspective on angles and posing. I know I say this a lot, but I think it’s really important to reiterate that someone can look a certain way for 2 seconds for their IG post and make someone think they walk around looking like that when in reality they don’t look like that 90% of the time. Don’t let pictures of fit babes on the internet make you feel bad because you don’t look like them. Even THEY don’t look like that normally. •
Warm up your legs and body properly before lifting. I do this by walking on a level 10 incline for 10 minutes and doing banded movements to activate my glutes and muscle groups I’ll be working before I begin moving weight around.
1x15 barbell hip thrusts with a good warm up weight
4x10 barbell hip thrusts with heavier weight
4x10 barbell glute bridges with same weight I ended hip thrusts with
3x8 sumo deadlifts using 75% max
Ended with this superset
3x12 dumbbell Romanian deadlifts
3x15 goblet squats
Then hobble your bad self out of the gym! 💀 •
What did you workout today??
GOOD NEWS: my colposcopy results came back NEGATIVE!!!! 😍 I have HPV but it’s not a high-risk or cancerous strain!!!! 👏🏼👏🏼 At 2:20am Mike and I fly out to Chicago, enjoy a couple cubs games while having numerous drinks and not having to worry about a damn thing 😂😂On Wednesday Night we drive to Indy and I’ll get to be reunited with 30 of my best friends on my team ... some of them have not even met before… That’s the magic of social media!!! Every summer it’s our annual coach summit!!!! 😍 if you’ve been thinking about becoming a coach, make sure you creep my Insta stories because I will be showing you what it is that we do!! This is an event you don’t want to miss!!! Deep thoughts today....I was thinking about anyone who has ever started something and quit. Let me tell you something...believing it will be easy is a recipe for failure. Did you know that J. K. Rowling was a single mom and supported by welfare WHILE getting rejected by 12 publishers with her first Harry Potter novel???? IMAGINE if she would have given up? Now think about all the times that you’ve given up… Imagine where you could be right now💕 I truly believe that I have gymnastics to thank for making me tenacious and persistent. I have fallen down numerous times Mentally and physically but Success only comes to those who pick themselves back up and brush themselves off!!! Don’t forget that!!!! You can thank my ADHD for my sporadic thoughts today ! 😂😂😂
Last heavy day went from great to shitz 😞 squats: 3 singles at 275lbs ✔️ bench: 3 singles at 145lbs ✔️ deads: failed warm up weight with sumo bc hip pain, and did 2 conventional at 255lbs 💔😔 chin up chin up chin up chin up #HighKeyStressedTheFakOut#56kg#RoadToNationals
No long caption tonight. Just feeling grateful; feeling accomplished and honestly, feeling proud of myself. ••••••••••••••••••••••••••••••••••••••••
When was the last time you told yourself you were proud of yourself? I dare you right now to think of 3 things you should be proud of yourself for.
Just some food for thought. Happy Monday!
I can testify that this leg workout will haunt you for the days that follow 😩 hurts so good though! WHOLE LEG WORKOUT 👇🏼 (a superset is 2 exercises performed back to back with no rest between) •Vid 1&2 superset-hamstring curls 3x10 + Idk what these are called 😂 but they burn so good! 3x12
•Vid 3&4 SS-weighted split squat 3x8 per leg + weighted step ups 3x8 per leg
•Vid 5&6 SS-squat to reverse lunge 3x8 + resistance band kick backs 3x10
•Vid 7&8 SS-close foot squat 3x10 + squat jumps 3x10
•Vid 9-THE BOOTY BURNOUT 🍑 3x8 hip thrusts + straight leg dead lift 3x10 (vid sped up) 🔥
Rule #1 : never miss a Monday! I’m starting this week (& 23 weeks 🤰🏻) off with a bun blazon’ workout! .
30 sec weighted squats
30 sec pulse squats
30 sec weighted split lunge, R
30 sec weighted split lunge, L
30 sec plank leg lift
30 sec donkey kicks
30 sec cherry picker squats
30 sec side extensions, R
30 sec side extensions, L
30 sec jump lunge
X 3 rounds! .
Trust me, you’ll feel it! 😅🔥🍑💪🏼
HUGE ANNOUNCEMENT🙊!! I’ve always been told to step out of my comfort zone so here I am doing it….
I’m a little nervous, I’ve never entered any sort of competition before and honestly, I have butterflies even putting this out there but I AM RUNNING FOR THE NEXT MS. HEALTH AND FITNESS 2018!!
I’ve only every dreamed of being able to help touch lives with my passion for fitness and I believe this would be a huge step in doing just that. For me to be able to spread my passion to others across the world.. I mean how unreal does that sound 🙈! This opportunity wouldn’t even be possible if it weren’t for YOU ALL! .
I want to give you all HUGS seriously, thank you for supporting me and believing in ME every single day. ILY 💕!!!
Similar to any competition, any and every vote counts. Ah. This is nervewrecking. .
Voting begins ✨TOMORROW 2PM EST✨. I will be placing the Link in my bio where u can vote!
This only feels like a dream even trying to win something so amazing. wow. But I couldn’t let this opportunity pass by without trying.
YOUR support (and votes) mean more than you’ll freakin evvvaaaa know! ILY BABES! Cheers to stepping out of comfort zones and going after something that seems so out of reach... 🙏🏼#steppingoutofmycomfortzone#faith#mshealthandfitness#2018#musclefitness#womenshealth#womenwholift#healthylifestyle#followingmydreams#fitness
Smashed a 🔥 glute day🤘🏼
Supersets upon supersets to burn that peach 🍑 and grow them hammies🍗
-Staggered stance (b stance) hip thrusts (inspired by the glute guy @bretcontreras1 )
-Banded Hip Abductors .
-RDL’s -Step Ups
Finishing with some cable squats and step up jumps!
Try this one your next leg day and let me know if you like it!💕
#sweatyselfie for @fitgirl_catherine.m and @fitgirl__maryxo. I suck at following an exercise plan. So I downloaded this app so I can pick what part of the body to work on. Since I'm strongest in my butt 🍑and legs I chose butt. And I'll do this in Hope's I get into some cycle and then can finally follow the fir girls plan! Cause I'm an exercise slacker 🙋♀️
Pictured in my #fitgirlmascote Emerald and I had a panic attack and tried my hardest to pass the time by colouring that awesome skull. It helped till it ended and then I was back to panic!! #fitgirlsguide#fgg#30dayfitnesschallenge#bootyworkout
Such a good leg day🖤
1️⃣🖤 Smith Machine Deadlifts
2️⃣🖤 Jump Squats
3️⃣🖤 Leg Press
5️⃣🖤 Single leg
6️⃣🖤 Cable Squats
7️⃣🖤 Cable Deadlifts
8️⃣🖤 Single Leg Cable Deadlift
Fitness is a money making industry and to keep money rolling in information needs to be changing, evolving, and stay fresh. There are often new "buzz" words that come along that are all the rage and often we are left thinking... how did we get along for so long without doing this thing that now is "essential" for results?
Glute activation is a new buzz term. What does it mean? Well proponents of it state that by activating the muscle before you get into the heavy work you "turn the muscle on," so-to-speak (especially for those with a sedentary lifestyle). You can potentially recruit and engage more muscle and start the mind muscle connection so that when you are ready for the real work your muscles are sharp, warm, and well... activated! The idea is you will have a more efficient workout.
Another (old fashioned) term for this is simply - to warm up first. Wow what a new concept:) Above we took advantage of some spare time and open space before our braziliam butt class by doing some glute and ab "activation" 😂 aka we warmed up! .
We alternated between these glute and ab exercises.
🍑30 squats with black- band (or preferred resistance band) right above knee. Squat down keeping tension in band, be sure to push knees out as you squat down. 🍑10 side steps. Keep band half way between ankle and knee. Get in squat position and walk 10 steps to right keeping constant tension in band. Repeat on left side for 10 steps. ✔️hollow man sit ups (hold for 30-60 seconds) ✔️plank position (hold for 30-60 sec)
#gluteexercises#absworkout#whatsinyourworkout#weightlosstips#healthtips#fitnessmotivation#strength#booty 🍑 #bootyworkout#train#fitlife#abs#fitspiration#muscles#girlswholift#fitnotskinny#gymlife#equinox#instafit#determination#fittips#gluteactivation#workoutideas#fitband#beatsbydre#fitfam#warmup
la la looove me some leg day! 🍑 Been obsessed with incorporating sumo deadlifts as a great compound movement. This workout still has me walking funny from being hella sore, so it’s a love hate relationship ya know? 🤷🏻♀️ #worthit#legday#gymsharkwomen#bootyworkout
Another great workout routine by @heidy.espaillat wearing Confort Leggings color Vegetal
Who wants to get TONED arms? These routine is really good for your arms muscles (Shoulders & Triceps) to make them look toned. Slow and controlled reps (Video is sped up) (4x12) Tag Your Workout Partner! .
Workout Guides & Customized Meal plans are available at WWW.HEIDYESPAILLAT.COM 💕 .
Quienes quieren TONIFICAR los brazos? Esta rutina es bien buena para los (Hombros y Triceps) para que se vean tonificados. Video está acelerado. Traten de hacerlo lento y controlado. (4X12) .
Guías de Ejercicios y Plan de Nutrición Personalizado están disponibles en mi página WWW.HEIDYESPAILLAT.COM
Some hamstrings and glutes exercises from our last workout... A few tips⬇️⬇️
* Squeeze your glutes at the top of the movement, 1- make sure you do NOT push your hips forward causing back extension, make sure your back stays neutral when squeezing the glutes! 2-Dont worry about how it looks, just work!! 😎
* Control every exercise, form over weight
* Start with big/heavier exercises
* Push yourself and never give up!! Shorts ➡️ @thandazaniclothing
Tip for ladies with wild and crazy, gnarls in 1 day, dreads in 2 days kinda hair... Get a wet brush!
Like, where has this been all of my life? Or what rock have I been living under? *
Bonus, it also works amazing on my daughter’s hair too 👌🏼.
Had the best leg day I’ve had in months. Coincidence that I had pizza for my cheat meal 24 hours prior? I think not 🍕
also shout out to aspire for having the worst gym lighting in all of Lucas county
Lil bit of booty gains 🍑 about a year apart. Trust the process 💪🏽 .
Reposted cus this one has better lighting🤦🏽♀️😂 also idk what my kids do to the mirrors but they will never be clean for more than a day 🤷🏽♀️