135x5 💪🏽💪🏽 Personal Best! Today was supposed to be booty day but there was a change of plans. A little chest never hurt anybody. I have been feeling stronger than ever. Didn’t wear my belt today and guess what? I still felt beautiful 😍 Just like my shirt says I’m #unbreakable 💪🏽
AT HOME BOOTY RESISTANT BAND WORKOUT🔥 Swipe & save for later➡️
If you’re short on time, can’t make it to the gym, or even traveling, try this low impact booty burner! Videos are sped up; Do these slow & controlled, with your core tight👍🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍑 Donkey Kicks- 15 reps each leg
🍑 Plank Jacks- 12 each leg
🍑 Glute Bridge w/Abduction- 15 reps
🍑 Clamshells- 15 reps each side
🍑 Straight Leg side to side donkey kicks- 15 reps each leg
Fun fact: apparently that nagging pain I’ve had in my shoulder has been because of a displaced rib. Haven’t been able to hit upper body in about 4 weeks. So that’s awesome. As you can tell, I’m real happy about it. At least I have my @runeverythinglabs BCAAs to help me recover after cardio. Here’s to all of you who are out there kickin 🍑 on this fine Wednesday. ✌🏼and 🖤 y’all.
Well I never posted last nights workout (#shoulders ) which btw, I'm a little sore from and lovee but here is a little about #tonight . Tonight was #triceps and bad lighting - refer to photo 😂. I havent had the best day health wise I guess you would say, I've been dealing with a massive migraine most of the day that I just cant get rid of I've taken ibuprofen and now something I found at the store that you add to water & am drinking that before bed. Any other suggestions feel free to respond to my story. For now I'm off to bed, in hopes to wake up feeling better, good night all 💋💤 Ps. Shoutout to my best friend @dylan_downey for the hilarious workout motivation tonight! I appreciate it!!
Look at that pretty surface of #bulletproofcoffee
I have recently steered away from this as breakfast and have gotten used to solid foods in the morning. Then again, this I'd the creamiest best tasting coffee you can make. The #contigo auto seal thermos allows me to bring my coffee on my commute, allowing me to sleep until 5:15 since I'm a slow drinker and it takes me 1 hour to get my morning dose of coffee ☕ 😊 #tomorrowisfriday
Moved my drop set weight up by 10 lbs today for tris and bi’s!! I definitely felt the burn IMMEDIATELY after! I hope that means I’m building some more mean muscle. Really hoping to create more definition in my arms! I’m open to suggestions friends!! Shout out to my girl @babybe3e for her cinematography skills! The perks of having a workout buddy! And to push each other, of course!! Cheers to noodle arms tomorrow Bae!
Woke up to find I hit my meet weight! Now to keep it consistent for 2.5 weeks.
Feeling nervous but with my in person coach Brad once a week plus my online coach @jaredenderton I think it’ll be smooth *nervous laughter*
i had the besttt lower body hamstring focused workout today😊😊😊 usually these workouts fall on days i'm more rushed in the gym but todayyy i had so much time && i feel so great about my workout. i hit my PR for RDLs & i'm happpyyy about that! i switched some things up in my routine today & it honestly killled me but i'm happy i did lol. i find it so much easier for me to split my leg days up the way i do now (quads focused & hamstrings focused) because i'm really only focusing on hitting one of those muscle groups at a time && i learned so many more exercises for each groups that i never did before.
alsoooo something super sweet that made me happpyy today - this lady at my gym came up to me after my workout and said she was impressed with everything i was doing & she said i look great. seriously, if you think something nice about ANYONE then tell them !!! even the smallest compliment can make someone's whole day 10x better & make them feel good about themselves.
&&& 1 more thing for you guys!! i did 6 reps of hip thrusties today & the way i split them up was crazyyy so i deff recommend you trying this!!👇
•RB staggered hip thrusts (one foot in fromt of the other one more) HEAVY MODERATE weight 3x8-10 on each leg
•RB hip thrusts w/ both legs HEAVY weight - 3x12
- ✨**** remember to squeezzzeeee the 🍑 after each rep AND hold the last rep for 5+ seconds (as long as u can) !!!
Happy hump day! Decided to train glutes today 🍑 Swipe to see some of the exercises I completed that will have the booty on fire🔥 Didn’t get to film everything sorry! Ended with some abs!
What did you guys train today?
i went straight from my classes to the gym today and that gave me so much more time in the gym so i'm probably gonna try to do that for now on. i trained my favvv todayyy (shoulders & chest if you didn't already know lol) and it was such a goood session. i added more weight to most of my movements today & i'm reallly happyyy about that. all of my workouts are slowly becoming harder & intense and i'm here for ittt. -
always push yourself for more & more. the brain gives up before the body does !!!
kinda kinda excited for dis lower body workout right now🍑 i'm focusing more on hammies && glues todayyyy and tbh it doesn't hurt/ burn as bad as quads do lollll. & i'm planning on eating more carbs today than i normally do😋😋🤤so i'm realllllyyy excited for that because alll carbs are my favvvyyy. i've been doing so so good with my eating & staying in a surplus everyday/ hitting all my macros soooo i'm beyond excited to see how much muscle mass i can put on in the next months😊
remember - nutrition has A LOT to do with reaching your fitness goals!! make sure your eating for the goals you have in mind. you don't need to go on a diet, restrict yourself from certain foods & do excessive cardio to lose weight. you just need to eat in a caloric deficit. just like the only way to grow muscle is to eat in a caloric surplus.
How to target & grow your 🍑 while exercising:
1) Compound Movements first! (Squats, Deadlifts, Lunges etc)
Definitely the key for growing muscle & to gain strength, but these are also the most challenging exercises!💥 Compound movements target several muscle groups & joints at the same time (deadlifts: quads, hamstrings, glutes, back, arms, abs!). Moreover they encourage the intermuscular coordination, which is important for the interaction of the muscle groups. In addition to that, they increase the strength of your supporting & auxiliary muscles. Muscle groups, which are important for the prevention of injuries.
2) Warming Up & Mind Muscle Connection
If you really want to feel your glutes during your compounds, you should warm up properly before you do them. Some banded squats or banded kickbacks will help to warm up your butt, so that you can feel your 🍑 more during your actual workout. Furthermore warming up prevents you from getting unjured!
While doing your exercises, really try to concentrate on the muscle(s) you're working on! Squeeze your buttocks & concentrate on the burn.
3) Isolated Exercises (hip thrusts, kickbacks, abductions etc)
Isolation exercises allow you to focus on just one area. You can work on proper technique and load the muscle with an exact amount of weight and reps to work it to exhaustion = BURN!
You should perform one to three isolating exercises AFTER your compounds! 🙌🏼
There was a time I really HATED my back! It was my least favourite body part. Why? It has always been wide, because I've been swimming 75% of my lifetime & I thought a girl with a wide back was "unattractive" (society made me believe such a bull💩). Sometimes, people even made fun of it (most of them were not serious about it, but still...) & this made me even more insecure. But can I do anything about it? NO. It's not going to lose all its muscle, just because I don't like it at all. What did I do then? I started to accept it & I don't give a single damn about anyone's opinion anymore. I continued to train my back in the gym & it got better & better. Without my back muscles, I would not have the hourglass shape (⏳) my body has now & you know what? I LOVE IT! Wide back & narrow waist are goals in the bodybuilding scene, everyone is striving for it. I know that some people will still think it's ugly to have a wide back as a woman, but I don't mind anymore. I like my back, it fits my body & I'm proud of it 👊🏼
me being 1937392927389% happy😁 #highlight
Ich hatte die Gelegenheit @joesthetics eeeeeendlich (😍) auf der FIBO zu treffen & könnte immer noch vor Glück weinen, da er die Person ist, die mich schon sooo lange inspiriert!😭 Danke für deine Zeit & vorallem dafür, dass du diesen Tag für mich unvergesslich gemacht hast!🙏 /werbung