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#lowerbody medias

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Ankle update! I’m smiling so it’s good news 😃 At the weekend I took a bit of a bashing when my ankle decided it didn’t want to play ball on a run (that or I am just the clumsiest person alive 🤦🏻‍♀️) It swelled up nice and big and it’s got some good colour on it but I don’t think it’s serious! It seems to be healing nicely after lots of ice and Voltarol-ing. But I’m listening and being careful and avoiding anything too high impact whilst it gets back to normal! Last night I did a low impact leg day and as promised on my stories I’m posting it below. I love getting my heart rate up and sweating when I exercise and I was worried but trust me I was sweatyyy! Complete exercise A and immediately start exercise B. Once both complete rest for 1 minute and then begin again :)
🔸🔸🔸
Warm up
Stair Climber 10 minutes
30 secs single step 30 secs double step
🔸🔸🔸
A. Barbell squats (35kg) 6 x 6
B. Banded bodyweight squats 6 x 10
🔸🔸🔸
A. Romanian deadlifts (30kg) 4 x 10
B. Hip thrusts (+20kg plate) 4 x 15
🔸🔸🔸
A. Walking lunges (20kg) 4 x 20
B. Banded side step squats 4 x 20
🔸🔸🔸
Leg extensions 4 x 10
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Finisher
Stair Climber 10 minutes
30 secs single step 30 secs double step
🔸🔸🔸
Let me know if you give this one a go!

#jellylegs #legday #lowimpact #glutes #legs #legworkout #lowerbody #sweat #leanin15 #workoutideas #workoutinspiration #iifym #iifymgirls #macros #caloriecounting
Ankle update! I’m smiling so it’s good news 😃 At the weekend I took a bit of a bashing when my ankle decided it didn’t want to play ball on a run (that or I am just the clumsiest person alive 🤦🏻‍♀️) It swelled up nice and big and it’s got some good colour on it but I don’t think it’s serious! It seems to be healing nicely after lots of ice and Voltarol-ing. But I’m listening and being careful and avoiding anything too high impact whilst it gets back to normal! Last night I did a low impact leg day and as promised on my stories I’m posting it below. I love getting my heart rate up and sweating when I exercise and I was worried but trust me I was sweatyyy! Complete exercise A and immediately start exercise B. Once both complete rest for 1 minute and then begin again :) 🔸🔸🔸 Warm up Stair Climber 10 minutes 30 secs single step 30 secs double step 🔸🔸🔸 A. Barbell squats (35kg) 6 x 6 B. Banded bodyweight squats 6 x 10 🔸🔸🔸 A. Romanian deadlifts (30kg) 4 x 10 B. Hip thrusts (+20kg plate) 4 x 15 🔸🔸🔸 A. Walking lunges (20kg) 4 x 20 B. Banded side step squats 4 x 20 🔸🔸🔸 Leg extensions 4 x 10 🔸🔸🔸 Finisher Stair Climber 10 minutes 30 secs single step 30 secs double step 🔸🔸🔸 Let me know if you give this one a go! #jellylegs  #legday  #lowimpact  #glutes  #legs  #legworkout  #lowerbody  #sweat  #leanin15  #workoutideas  #workoutinspiration  #iifym  #iifymgirls  #macros  #caloriecounting 
Precisely what do you think once you look me?

Add me in SNAP 🔥👻SEE IN BIO👻🎁
Precisely what do you think once you look me? Add me in SNAP 🔥👻SEE IN BIO👻🎁
ANKLE RECOVERY

https://darebee.com/workouts/ankle-recovery-workout.html 👉Focus: Wellbeing
👉Type : Stretching
👉Difficulty ◼✔ Perfect for Beginner

Ankles are the overlooked joint. Because we can't flex it like biceps or feel that it contributes to our sense of power like quads do, we tend to think about it only when it goes wrong and then we realize that we can't run, can't kick, can't jump and, because our legs cannot work properly, we cannot even punch. Ankle Recovery remedies this by giving you a set of exercises to do that will help an injured ankle get better, faster plus this is a great workout to use as a preventative measure by incorporating it in any of your regular workouts. 
Extra Credit: 1 minute rest between sets.

#workout 
#strength 
#running 
#goals 
#gorun 
#commando 
#upper
#runitfast 
#runnershoutouts 
#worlderunners 
#motivational 
#boxing 
#upperbody 
#lowerbody
#ankle #recovery #stretching

#RUNJBR
#CATAPHRACTOS
#SkippingRopeDjember
#Fitspiration
#Goals
#motivation
#Exercise
ANKLE RECOVERY https://darebee.com/workouts/ankle-recovery-workout.html 👉Focus: Wellbeing 👉Type : Stretching 👉Difficulty ◼✔ Perfect for Beginner Ankles are the overlooked joint. Because we can't flex it like biceps or feel that it contributes to our sense of power like quads do, we tend to think about it only when it goes wrong and then we realize that we can't run, can't kick, can't jump and, because our legs cannot work properly, we cannot even punch. Ankle Recovery remedies this by giving you a set of exercises to do that will help an injured ankle get better, faster plus this is a great workout to use as a preventative measure by incorporating it in any of your regular workouts. Extra Credit: 1 minute rest between sets. #workout  #strength  #running  #goals  #gorun  #commando  #upper  #runitfast  #runnershoutouts  #worlderunners  #motivational  #boxing  #upperbody  #lowerbody  #ankle  #recovery  #stretching  #RUNJBR  #CATAPHRACTOS  #SkippingRopeDjember  #Fitspiration  #Goals  #motivation  #Exercise 
Herbalife is much more than our amazing products it’s truly a community you gain of people who also want a healthier lifestyle. Today’s workout was something else. 
Larry, thank you for correcting my form and pushing me. We got our 20% done for the day🏋🏼‍♀️ .
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#eosfitness #gilbert #eosgilbert #fitness #wedoherbalife #healthylifestyle #lowerbody #battleropes #weights #abs #cardio #stepmaster #zumba #sauna #lift #herbalifefam #azlife #motivationmonday
Herbalife is much more than our amazing products it’s truly a community you gain of people who also want a healthier lifestyle. Today’s workout was something else. Larry, thank you for correcting my form and pushing me. We got our 20% done for the day🏋🏼‍♀️ . . #eosfitness  #gilbert  #eosgilbert  #fitness  #wedoherbalife  #healthylifestyle  #lowerbody  #battleropes  #weights  #abs  #cardio  #stepmaster  #zumba  #sauna  #lift  #herbalifefam  #azlife  #motivationmonday 
https://darebee.com/workouts/paladin-workout.html 👉Focus: Upper Body
👉Type : Strength Tone
👉Difficulty ◼◼◼◼❎ Not Suitable for Beginner 
Total body strength revolves around a core and the Paladin workout works the core in different ways bringing relevant muscle groups into play and helping you increase trunk stability and posture holding.

Extra Credit: 30 seconds rest between sets.

#workout 
#strength 
#running 
#goals 
#gorun 
#commando 
#upper
#runitfast 
#runnershoutouts 
#worlderunners 
#motivational 
#boxing 
#upperbody 
#lowerbody

#RUNJBR
#SkippingRopeDjember
#Fitspiration
#Goals
#motivation
#Exercise
https://darebee.com/workouts/paladin-workout.html 👉Focus: Upper Body 👉Type : Strength Tone 👉Difficulty ◼◼◼◼❎ Not Suitable for Beginner Total body strength revolves around a core and the Paladin workout works the core in different ways bringing relevant muscle groups into play and helping you increase trunk stability and posture holding. Extra Credit: 30 seconds rest between sets. #workout  #strength  #running  #goals  #gorun  #commando  #upper  #runitfast  #runnershoutouts  #worlderunners  #motivational  #boxing  #upperbody  #lowerbody  #RUNJBR  #SkippingRopeDjember  #Fitspiration  #Goals  #motivation  #Exercise 
You got a dream. You gotta protect it. People can't do something themselves, they wanna tell you you can't do it. If you want something, go get it ❤🤗 Always 💪

#kickforfun #gymmotivation #gymlove #lowerbody #flexibilty #happinessishere #menwithhealth #keephustling #humfittohindiafit #tumnahisamjhoge #keepgrinding
Workout #2 Lower body training done! 
#fitness
#lowerbody
#training
#goldsgym
I do this stretch almost everyday. It can be uncomfortable at first but the effects are drastic. The more often you do this stretch, the easier and more natural it will feel and the pose can even become comfortable when utilized often enough and properly. •
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#stretching #groinstretch #hipmobility  #squats #lowerbody #legworkout  #fitnessjourney #fitness #lowerbodystretch #fitnessmotivation #health #fitnessandhealth  #fitfam #weightlossjourney #workout #nutrition #inspire #personaltrainer #fitgirls  #healthtips #fitnessadvice #progress #girlswholift #bodybuilding
I do this stretch almost everyday. It can be uncomfortable at first but the effects are drastic. The more often you do this stretch, the easier and more natural it will feel and the pose can even become comfortable when utilized often enough and properly. • • • • • #stretching  #groinstretch  #hipmobility  #squats  #lowerbody  #legworkout  #fitnessjourney  #fitness  #lowerbodystretch  #fitnessmotivation  #health  #fitnessandhealth  #fitfam  #weightlossjourney  #workout  #nutrition  #inspire  #personaltrainer  #fitgirls  #healthtips  #fitnessadvice  #progress  #girlswholift  #bodybuilding 
B&G 😊 Outstanding!🔥 Thx/Credit/Repost from @nana_health (<— I love LOVE her acct) - 💕”I’m thinking of doing a series of videos on how gym machine exercises can be replaced with home equipment to get the same results 💪 For leg press we are doing the same idea of pressing with the quads placing a balance ball behind us, getting the same effect. Add weights, bands, or do single leg for a more intense burn.” 🔥💪 #healthywithnana
#lowerbodyworkout #hometraining #homeexercises #lowerbody #strength  #momswholift #train #momswhoworkout #legs #momswithmuscles #glutes #squatguide #homesquats #buttsnguts
B&G 😊 Outstanding!🔥 Thx/Credit/Repost from @nana_health (<— I love LOVE her acct) - 💕”I’m thinking of doing a series of videos on how gym machine exercises can be replaced with home equipment to get the same results 💪 For leg press we are doing the same idea of pressing with the quads placing a balance ball behind us, getting the same effect. Add weights, bands, or do single leg for a more intense burn.” 🔥💪 #healthywithnana  #lowerbodyworkout  #hometraining  #homeexercises  #lowerbody  #strength  #momswholift  #train  #momswhoworkout  #legs  #momswithmuscles  #glutes  #squatguide  #homesquats  #buttsnguts 
We All Struggle 👇🏼
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Yes those are Tan Lines, oops 👀
Today was one of the toughest days as somebody close to me is struggling and almost made a decision that would of affected me and so many deeply. Now you might read that and say why would you post your workout? You see you have 2 options in every situation. One- let it hurt you and don’t really confront it or two you can deal with it, support your family, bless those in the situation and stay on track with your goals. Even when your emotions aren’t the best you can still give your best. That’s the word I’ve been learning, even when I’m not at my best God still provides and drives me to give my best at that moment. Thankful for life. More info on my story. .
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#godisgood #godisfaithful #godisgoodallthetime #godislove #godisable #legday #dontskiplegday #quadz #quads #quadgoals #quadgains #workout #lowerbody #lowerbodyworkout #lowerbodylift #giveyourbest #staystrong #godisdope #hardwork #swoldiernation #musclebuilding #aesthetic #dedication #motivation #tgim #fitspiration #faith #health #gymflow
We All Struggle 👇🏼 . . . Yes those are Tan Lines, oops 👀 Today was one of the toughest days as somebody close to me is struggling and almost made a decision that would of affected me and so many deeply. Now you might read that and say why would you post your workout? You see you have 2 options in every situation. One- let it hurt you and don’t really confront it or two you can deal with it, support your family, bless those in the situation and stay on track with your goals. Even when your emotions aren’t the best you can still give your best. That’s the word I’ve been learning, even when I’m not at my best God still provides and drives me to give my best at that moment. Thankful for life. More info on my story. . . . #godisgood  #godisfaithful  #godisgoodallthetime  #godislove  #godisable  #legday  #dontskiplegday  #quadz  #quads  #quadgoals  #quadgains  #workout  #lowerbody  #lowerbodyworkout  #lowerbodylift  #giveyourbest  #staystrong  #godisdope  #hardwork  #swoldiernation  #musclebuilding  #aesthetic  #dedication  #motivation  #tgim  #fitspiration  #faith  #health  #gymflow 
@nana_health -  how to replace gym machines with home equipment to get the same results 💪 For leg press you will be doing the same idea of pressing with the quads placing a balance ball behind you, getting the same effect. Add weights, bands, or do single leg for a more intense burn 🔥💪 #healthywithnana •
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#lowerbodyworkout #hometraining #homeexercises #lowerbody #whstrong #momswholift #momswhoworkout #momswithmuscles #squatguide #homesquats
Barbell back squats heels elevated gives an extra emphasis on quadriceps muscles, so this exercise is a double whammy for the front of the legs .. #legs#legsday#lowerbody #strength #barbellsbacksquats#greatexercise #gettingstronger#fitnessgoals
Lower Body ✅
I finished my workout off with this amazing superset: Back Extension and Bicycle Crunches 💪
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#anakrosgettingfit #legday #core #abs #legs #lowerbody #workout #move #exercise #train #workingout #gym #gymlife #gettingstronger #fit #fitter #gettingift #killingit #jusmive #lift #fitness #active #clublime #leg #muevete #piernas #abdominales #roadtoolympia2018
Lower Body strength portion of this PHUL Split. Yesterday and today was about me gauging where I'm at if regards to strength. What is the most weight I can get up without compromising form. It was a rough one that's for sure. 
The best thing about recording myself is that I can break down my form. On my deadlifts, the heavier it got the more I was relying on brute strength. So simple things like getting the hips involved  were overlooked. 
We still out here learning y'all! I'm only gonna get better.
Lower Body strength portion of this PHUL Split. Yesterday and today was about me gauging where I'm at if regards to strength. What is the most weight I can get up without compromising form. It was a rough one that's for sure. The best thing about recording myself is that I can break down my form. On my deadlifts, the heavier it got the more I was relying on brute strength. So simple things like getting the hips involved were overlooked. We still out here learning y'all! I'm only gonna get better.
The Kizen 531 program was a lot of volume and really helped me learn/adapt to RPE so I’d say I had a pretty dood start to this new program💪🏼
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Oh and shoutout to @mollyjmcaskill @carolineperl6 - thanks for letting me know I inspire you guys. I do this for myself but I love when I push people to do more... but now you actually gotta get your butts to the gym💖😂
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4x5: 155lbs @ 7 RPE
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#worldgymmississauga #girlswhopowerlift #gwpl #lvd #liftdifferently #dominatehumbly #tsaintermediate #squat #lowerbody #lululemon #happymonday
The Kizen 531 program was a lot of volume and really helped me learn/adapt to RPE so I’d say I had a pretty dood start to this new program💪🏼 --- Oh and shoutout to @mollyjmcaskill @carolineperl6 - thanks for letting me know I inspire you guys. I do this for myself but I love when I push people to do more... but now you actually gotta get your butts to the gym💖😂 --- 4x5: 155lbs @ 7 RPE --- #worldgymmississauga  #girlswhopowerlift  #gwpl  #lvd  #liftdifferently  #dominatehumbly  #tsaintermediate  #squat  #lowerbody  #lululemon  #happymonday 
Band Work🤘🏾
Feel the burn with some of these exercises using resistance bands🔥 Enjoy the start of a new week! Don’t take days for granted. Get moving, keep going! #RIP @xxxtentacion 🎵🎤🙏🏾 #LookatMe
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#justmove #inspiration #befit #fitfam #fitlife #instafit #justtrain #workout #resistancebands #planks #abs #lowerbody #exercise #core #gymrat #boxing #boxfit #boxlife #ufc #mma #fitness #menshealth #puma #xxxtentacion #VKfit
Band Work🤘🏾 Feel the burn with some of these exercises using resistance bands🔥 Enjoy the start of a new week! Don’t take days for granted. Get moving, keep going! #RIP  @xxxtentacion 🎵🎤🙏🏾 #LookatMe  . #justmove  #inspiration  #befit  #fitfam  #fitlife  #instafit  #justtrain  #workout  #resistancebands  #planks  #abs  #lowerbody  #exercise  #core  #gymrat  #boxing  #boxfit  #boxlife  #ufc  #mma  #fitness  #menshealth  #puma  #xxxtentacion  #VKfit 
Show your legs some love and tackle this beast of a workout! Episode 3: lower body blitz is posted and calling your name. Get ready to sweat your buns off! Link is in our bio! 💪🏼💦
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#betteru #health #legday #gymrat #gym #fitness #fitnessmotivation #fitspo #wellness #gymshark #workout #sweat #lowerbody #feeltheburn #teamwork #fitfam #strong #motivation #workouts #squats #lunges
3RM Wide-Stance Rack Good Mornings @ 255#. Had nothing in the tank today, but the work’s gotta get done. Followed with heavy Power Squats, Hip Thrusts, Back Extensions and Weighted Sit-ups. #powerlifting #conjugate #goodmorning #goodmornings #squats #lowerbody #putinwork #trainhard #getafterit #garagegym #gymlife #fitdad #fitfam
Swipe left
Good countdown Workout.  Rep counts: 10,9,8,7,6,5,4 sets of 3, 2 sets of 1
#upperbody #pushups #lowerbody #core #parkworkout #outdoorworkout #fitness #pullups #squats #lunges #legs #calisthenics #crossfit @nola #504 @neworleanscitypark 
Variations of each for every round
🧠 “Overthinking ruins you. Ruins situations, twists things around, makes you worry and just makes everything much worse than it actually is”.
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🌀 The above quote is SO true for me this evening and most times really. Perhaps not always overthinking but even just ruminating about past events ... blaming myself and beating myself up for said events despite the fact that it does NO GOOD at all! .
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🏋🏻‍♀️ On the more positive side , my booty workout today felt great as it served as something to devote my ENTIRE attention to, if only for an hour. .
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🖤 I wish I had the answer to let things go but I don’t ... Maybe it just comes down to self-compassion : accepting we all make mistakes and that’s okay!
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#monday #bootyday #lowerbody #grind #fitfam #mindbodyconnection #gains #mentalgains #girlswholift #lifting  #selfcare #positivelyfitcommunity #nachoaveragefitchick #bossbabefit #mentalhealth #motivation #rumination #workinprogress #selfcompassion
🧠 “Overthinking ruins you. Ruins situations, twists things around, makes you worry and just makes everything much worse than it actually is”. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ 🌀 The above quote is SO true for me this evening and most times really. Perhaps not always overthinking but even just ruminating about past events ... blaming myself and beating myself up for said events despite the fact that it does NO GOOD at all! . . 🏋🏻‍♀️ On the more positive side , my booty workout today felt great as it served as something to devote my ENTIRE attention to, if only for an hour. . . 🖤 I wish I had the answer to let things go but I don’t ... Maybe it just comes down to self-compassion : accepting we all make mistakes and that’s okay! . . ——————————————————- #monday  #bootyday  #lowerbody  #grind  #fitfam  #mindbodyconnection  #gains  #mentalgains  #girlswholift  #lifting  #selfcare  #positivelyfitcommunity  #nachoaveragefitchick  #bossbabefit  #mentalhealth  #motivation  #rumination  #workinprogress  #selfcompassion 
There’s always gonna be 1000 reasons NOT to do something. There will always be excuses. Find an even better reason to get up and do it anyways. #NOEXCUSES 🙌🏼👏🏼✊🏼👊🏼👍🏼👌🏼💪🏼 I wanted to only focus on my #lowerbody today, to keep everything balanced... I don’t want chicken legs! but I had some SI Pinching (#thankspregnancy!) so I added in some #chestworkout stuff too. That way I could utilize the bench and carefully do my lower body work so that I wouldn’t regret it later tonight or tomorrow. 👌🏼🙌🏼👏🏼💪🏼Working around #pregnancy has been one of the biggest hurdles for this #fitmama but it just makes every workout much more satisfying 💪🏼💋 #workoutsmarter #notharder #fitmom #fitpregnancy #34weekspregnant #thirdtrimester #momswhoworkout #chestworkout #lowerbackworkout #momswithmuscle #pregnancyworkout #pregnantfitness #healthylifestyle #momtobe #momoftwo #getsweaty #fitfam #fitspo #workoutoftheday #fitmomsofig #cleaneating #aggrobrand
There’s always gonna be 1000 reasons NOT to do something. There will always be excuses. Find an even better reason to get up and do it anyways. #NOEXCUSES  🙌🏼👏🏼✊🏼👊🏼👍🏼👌🏼💪🏼 I wanted to only focus on my #lowerbody  today, to keep everything balanced... I don’t want chicken legs! but I had some SI Pinching (#thankspregnancy !) so I added in some #chestworkout  stuff too. That way I could utilize the bench and carefully do my lower body work so that I wouldn’t regret it later tonight or tomorrow. 👌🏼🙌🏼👏🏼💪🏼Working around #pregnancy  has been one of the biggest hurdles for this #fitmama  but it just makes every workout much more satisfying 💪🏼💋 #workoutsmarter  #notharder  #fitmom  #fitpregnancy  #34weekspregnant  #thirdtrimester  #momswhoworkout  #chestworkout  #lowerbackworkout  #momswithmuscle  #pregnancyworkout  #pregnantfitness  #healthylifestyle  #momtobe  #momoftwo  #getsweaty  #fitfam  #fitspo  #workoutoftheday  #fitmomsofig  #cleaneating  #aggrobrand 
It’s the little things that make a big difference! My new socks with “BE STRONG “affirmation. Help me have an incredible Monday session.
#spiritfitness #bwell #personaltrainer #affirmations #strongmind #squats #frontsquat #fitmom #lowerbody #boxjumps #christianathlete #highstandardslowsquats
Burning off the weekend like: .
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2 mile run.
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5x5 85lb back squats .
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4x 10 swings @ 22kg .
4x 6 30” box jumps .
4x bear crawl .
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3x5 eccentric pistol
3x12 side slide plank .
3x 10 knees to chest slide plank .
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Sled pushes! .
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#workout #mondaymotivation #goals #squats #glutes #quads #boxjumps #run #runner #barbell #pistolsquat #core #kettlebell #kettlebellswing #chicagotrainer #chicago #runchicago #strength #strengthtrain #lift #weights #power #legday #lowerbody #train #ffcchicago #nobull #girlpower #legs #junkband
Burning off the weekend like: . . 2 mile run. . 5x5 85lb back squats . . 4x 10 swings @ 22kg . 4x 6 30” box jumps . 4x bear crawl . . 3x5 eccentric pistol 3x12 side slide plank . 3x 10 knees to chest slide plank . . Sled pushes! . . . #workout  #mondaymotivation  #goals  #squats  #glutes  #quads  #boxjumps  #run  #runner  #barbell  #pistolsquat  #core  #kettlebell  #kettlebellswing  #chicagotrainer  #chicago  #runchicago  #strength  #strengthtrain  #lift  #weights  #power  #legday  #lowerbody  #train  #ffcchicago  #nobull  #girlpower  #legs  #junkband 
Oh just some #fun #rolling @shredz_gym working on that #balance 💪🏻💪🏻😊
111/365 - Week 4 of #glutealgoddess already! I thought it’d be harder because I haven’t lifted in a week, but I actually think I didn’t work hard enough. 🤨 #nevermissamonday #gymsesh #sweatsesh #lockerroomselfie #bretcontreras #strongcurves #legs #lowerbody #glutes #booty #bootylicious #accountability #girlswholift #Ilovelift #weightlifting #weighttraining #strengthtraining #fitfam #fitchicks #strong #strongbody #strongmind #loveyourself
Tunnel vision
Tunnel vision
Monday movement vibes... 🤞🏾🙌🏾❤️
Monday movement vibes... 🤞🏾🙌🏾❤️
#EveryDayIsDay1: Day 1.197 - GREAT 4 VERT
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Jumping high and explosive might be a better element of fitness than Vibranium to have in the arsenal. Are you doing these exercises to help you accomplish both?
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1. Hex Bar Deadlift: going to build strength and power. I like high sets 4-6 and low reps 3-5 to build the strong explosive power.
2. TRX Rows: Most people don’t realize how much the back comes into play. One it develops a solid foundation of the core. And the back is what will produce an aggressive Arm swing to build momentum.
3. Depth Drops: With great POWER comes great responsibility. If you’re going to build explosive power you have to learn how to control it.
4. SL (Single Leg) RDL: Balance, Core, and Mechanics all in one.
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Many different ways to work these into your sessions but with these four you’ll have a great start! If you have any questions about these exercises or others send me a message.
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#BackWorkout #TricepsWorkout #BackGains #BoulderShoulders #ShoulderDay #ChestWorkout #BicepWorkout #ArmsWorkout #Tricep #SportsPerformance #Plyometrics #UpperBody #LowerBody #BodyweightTraining #BodyWeightWorkout #UpperBodyWorkout #LowerBodyWorkout  #LegWorkout #ArmWorkout #ShoulderWorkout #Overtime #BasketballTraining #GirlsBasketball #BaseballTraining #LeanGains #LeanBulk #BaseballCap  #CantBeSmallForever #WeAreWarriors
#EveryDayIsDay1 : Day 1.197 - GREAT 4 VERT - Jumping high and explosive might be a better element of fitness than Vibranium to have in the arsenal. Are you doing these exercises to help you accomplish both? - 1. Hex Bar Deadlift: going to build strength and power. I like high sets 4-6 and low reps 3-5 to build the strong explosive power. 2. TRX Rows: Most people don’t realize how much the back comes into play. One it develops a solid foundation of the core. And the back is what will produce an aggressive Arm swing to build momentum. 3. Depth Drops: With great POWER comes great responsibility. If you’re going to build explosive power you have to learn how to control it. 4. SL (Single Leg) RDL: Balance, Core, and Mechanics all in one. - Many different ways to work these into your sessions but with these four you’ll have a great start! If you have any questions about these exercises or others send me a message. - #BackWorkout  #TricepsWorkout  #BackGains  #BoulderShoulders  #ShoulderDay  #ChestWorkout  #BicepWorkout  #ArmsWorkout  #Tricep  #SportsPerformance  #Plyometrics  #UpperBody  #LowerBody  #BodyweightTraining  #BodyWeightWorkout  #UpperBodyWorkout  #LowerBodyWorkout  #LegWorkout  #ArmWorkout  #ShoulderWorkout  #Overtime  #BasketballTraining  #GirlsBasketball  #BaseballTraining  #LeanGains  #LeanBulk  #BaseballCap  #CantBeSmallForever  #WeAreWarriors 
💥Juicy Juicy Booty Movement: Dumbbell Sumo Squat 🍑💪🏾💥
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Try this Juicy Booty Building exercise and feel your inner thighs and Glutes working over time. 🍑🔥💪🏾 I'm using a 60 lb dumbbell here and doing between 10-12 reps.
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Ooh, the glute pump coupled with the rest of the Booty Building Strength Circuit was no joke. Want this workout that we did today for the Juicy Booty June Consistency Challenge? It's yours if you want it plus 7 other workouts. Grab them by signing up with the link in my bio @beauty_of_strength - you'll get all the workouts that we are doing in the Challenge - they are Free99.
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So, How To:
Set your feet in a wide stance and point your toes slightly out for this Sumo Dumbbell Squat Variation. Hold the dumbbell down in front of you. Also, you can hold it Goblet style.
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Engage your core, chest up - Then descend into the squat - squat to the depth that works for you without compromising form!
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You will feel these in your inner thighs and your glutes! 🍑
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These also work great on an elevated surface -  place your feet on 2 Reebok steps or  2 weight benches - doing this will give you a greater range of motion - more fire to the glutes. You'll be able to go deeper, which will recruit more of your glorious glutes! Always keep good form though.
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Let me know how it goes!
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Train Smart, Train Safe, Have Fun, Lift The Things, Build your Glutes, Get Strong!
💥Juicy Juicy Booty Movement: Dumbbell Sumo Squat 🍑💪🏾💥 - Try this Juicy Booty Building exercise and feel your inner thighs and Glutes working over time. 🍑🔥💪🏾 I'm using a 60 lb dumbbell here and doing between 10-12 reps. . Ooh, the glute pump coupled with the rest of the Booty Building Strength Circuit was no joke. Want this workout that we did today for the Juicy Booty June Consistency Challenge? It's yours if you want it plus 7 other workouts. Grab them by signing up with the link in my bio @beauty_of_strength - you'll get all the workouts that we are doing in the Challenge - they are Free99. . So, How To: Set your feet in a wide stance and point your toes slightly out for this Sumo Dumbbell Squat Variation. Hold the dumbbell down in front of you. Also, you can hold it Goblet style. - Engage your core, chest up - Then descend into the squat - squat to the depth that works for you without compromising form! - You will feel these in your inner thighs and your glutes! 🍑 - These also work great on an elevated surface - place your feet on 2 Reebok steps or 2 weight benches - doing this will give you a greater range of motion - more fire to the glutes. You'll be able to go deeper, which will recruit more of your glorious glutes! Always keep good form though. - Let me know how it goes! - Train Smart, Train Safe, Have Fun, Lift The Things, Build your Glutes, Get Strong!
When you more then kill your Monday night gym session!!! What a fabulous way to start off the week!! Even my Chin was sweating 😂😂😂😂💦💦
When you more then kill your Monday night gym session!!! What a fabulous way to start off the week!! Even my Chin was sweating 😂😂😂😂💦💦
#TGFAD yesterday #upperbody #workout with the #gymbuddy @donmaxis after the #soccer repping @donboscofcpv #257 #Haiti 🇭🇹n #messi10 so tonight #lowerbody it is #mondaymotivation #gymmotivation #fitnessmotivation #keepgoing #fitfam 👊🏾👊🏾👊🏾
Ankle mobility is extremely important for any lower body movements. If you notice your arches collapsing or if you're struggling with balance your ankles can be the cause. It's especially important to work the soft tissue in your calves if you wear high heels ladies! This area gets very tense. I'm using a lacrosse ball here but you can use anything firm and dense enough to work the soft tissue. It hurts like hell sometimes but it works. #mobilitymonday #mobility #anklemobility #dorsiflexion #lowerbody #flexibility #stretching #ankle #calves #softtissue #personaltrainer #onlinetrainer #strumosfitness #coaching #coach
Ankle mobility is extremely important for any lower body movements. If you notice your arches collapsing or if you're struggling with balance your ankles can be the cause. It's especially important to work the soft tissue in your calves if you wear high heels ladies! This area gets very tense. I'm using a lacrosse ball here but you can use anything firm and dense enough to work the soft tissue. It hurts like hell sometimes but it works. #mobilitymonday  #mobility  #anklemobility  #dorsiflexion  #lowerbody  #flexibility  #stretching  #ankle  #calves  #softtissue  #personaltrainer  #onlinetrainer  #strumosfitness  #coaching  #coach 
Life is all about BALANCE ⚖️ Where will you find yours this week??
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Today was #upperbody day at @kylehousefitness, find your #bodybalance with me tomorrow for #lowerbody day 🙌🏽 __
I’m teaching 8:30am & 9:45am
LINK IN BIO to sign up 😉🍑🔥💜✨
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#liveoutsideyourcomfortzone #wholeisticallyhealthy #joblove #fitfam #neverstopthriving #crow #joy #seethetargethitthetarget #thehealthhostess #HIIPster #HIIPfit #bootywerk #glutes #calves #hamstrings #quads #photoshoot #blackandwhite #trust #ohmyQUAD #friendsdontletfriendsskiplegday #youcantspelllegendarywithoutlegday
Life is all about BALANCE ⚖️ Where will you find yours this week?? . . . Today was #upperbody  day at @kylehousefitness, find your #bodybalance  with me tomorrow for #lowerbody  day 🙌🏽 __ I’m teaching 8:30am & 9:45am LINK IN BIO to sign up 😉🍑🔥💜✨ . . . #liveoutsideyourcomfortzone  #wholeisticallyhealthy  #joblove  #fitfam  #neverstopthriving  #crow  #joy  #seethetargethitthetarget  #thehealthhostess  #HIIPster  #HIIPfit  #bootywerk  #glutes  #calves  #hamstrings  #quads  #photoshoot  #blackandwhite  #trust  #ohmyQUAD  #friendsdontletfriendsskiplegday  #youcantspelllegendarywithoutlegday 
Sweaty, killer, fabbbbbb leg workout from this morning!! Inspiration for this workout was a mix of @whitneyysimmons @kk_fit_ @bretcontreras1 boooooty and hamstring work! Boy oh boy was it a challenge and the burn was real!! SWIPE for more! 
1️⃣3x10 jump squat into RDL 
2️⃣3x12 weighted RDL 
3️⃣3x10 split lunges into squat jumps 
4️⃣single leg hip thrusts to single leg good mornings 
5️⃣* not pictured * 3x20 hip thrusts by 3x30 body weight banded glute bridges
Sweaty, killer, fabbbbbb leg workout from this morning!! Inspiration for this workout was a mix of @whitneyysimmons @kk_fit_ @bretcontreras1 boooooty and hamstring work! Boy oh boy was it a challenge and the burn was real!! SWIPE for more! 1️⃣3x10 jump squat into RDL 2️⃣3x12 weighted RDL 3️⃣3x10 split lunges into squat jumps 4️⃣single leg hip thrusts to single leg good mornings 5️⃣* not pictured * 3x20 hip thrusts by 3x30 body weight banded glute bridges
Let me know what you think of videos like these, like and comment below 💕I’m thinking of doing a series of videos on how gym machine exercises can be replaced with home equipment to get the same results 💪 For leg press we are doing the same idea of pressing with the quads placing a balance ball behind us, getting the same effect. Add weights, bands, or do single leg for a more intense burn 🔥💪 #healthywithnana •
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#lowerbodyworkout #hometraining #homeexercises #lowerbody #whstrong #momswholift #momswhoworkout #momswithmuscles #squatguide #homesquats
Let me know what you think of videos like these, like and comment below 💕I’m thinking of doing a series of videos on how gym machine exercises can be replaced with home equipment to get the same results 💪 For leg press we are doing the same idea of pressing with the quads placing a balance ball behind us, getting the same effect. Add weights, bands, or do single leg for a more intense burn 🔥💪 #healthywithnana  • • • #lowerbodyworkout  #hometraining  #homeexercises  #lowerbody  #whstrong  #momswholift  #momswhoworkout  #momswithmuscles  #squatguide  #homesquats 
So been toying with these wide stance squats for last 2 weeks in hope that it will add some overload to Hamstrings/ glutes  on 2nd leg day.What an absolute killer , Started at a max set of 110kg for 6 week 1 and week 2 140kg for 6 . With a slightly torn adductor and knees of a granny I finally found the love to squat again. Yes i know the bar is a bit wonky ...ohwell! #dietgains #cuttinggains #squats #legday #lowerbody #hamstrings #squatsbooty #squatswillbethedeathofme #lightweightbaby #killerworkouts #noholds #workhard #muscleinthehouse #instabooty #instasquats #instamuscle #powerlifting #powerbuilding
So been toying with these wide stance squats for last 2 weeks in hope that it will add some overload to Hamstrings/ glutes on 2nd leg day.What an absolute killer , Started at a max set of 110kg for 6 week 1 and week 2 140kg for 6 . With a slightly torn adductor and knees of a granny I finally found the love to squat again. Yes i know the bar is a bit wonky ...ohwell! #dietgains  #cuttinggains  #squats  #legday  #lowerbody  #hamstrings  #squatsbooty  #squatswillbethedeathofme  #lightweightbaby  #killerworkouts  #noholds  #workhard  #muscleinthehouse  #instabooty  #instasquats  #instamuscle  #powerlifting  #powerbuilding 
Don’t know if this was heavy or not? 😂😂😂 Max Effort Lower Body. Rack Pull on pin 2 + Mini Bands. Top sets were 335 lbs + 250 lbs of band. 365 lbs + 250 lbs of band. I hate rack pulls with bands but they are just one of those movements that make me better. 
Accessories
Reverse Hyper 4x10-12
Barbell Rows 4x8
Band Leg Curls 4x25
Standing Abs 5x25
#powerlifting #strongman #squat #bench #deadlift #strength #training #strengthtraining #strengthandconditioning #lowerbody #maximumeffort #conjugatemethod #conjugatesystem #conjugatestrong #conjugatenation #louiesimmons #westsidebarbell #westsidebarbellmethod #westsidetillidie #tristarroanoke #bestgyminroanoke #strongestgyminroanoke #starcity  #whyicompete #stayhated #triggerwarningconjugate
Don’t know if this was heavy or not? 😂😂😂 Max Effort Lower Body. Rack Pull on pin 2 + Mini Bands. Top sets were 335 lbs + 250 lbs of band. 365 lbs + 250 lbs of band. I hate rack pulls with bands but they are just one of those movements that make me better. Accessories Reverse Hyper 4x10-12 Barbell Rows 4x8 Band Leg Curls 4x25 Standing Abs 5x25 #powerlifting  #strongman  #squat  #bench  #deadlift  #strength  #training  #strengthtraining  #strengthandconditioning  #lowerbody  #maximumeffort  #conjugatemethod  #conjugatesystem  #conjugatestrong  #conjugatenation  #louiesimmons  #westsidebarbell  #westsidebarbellmethod  #westsidetillidie  #tristarroanoke  #bestgyminroanoke  #strongestgyminroanoke  #starcity  #whyicompete  #stayhated  #triggerwarningconjugate 
WOKE UP W/MONDAYS WORK ON MY MIND!?🔥💪🏽✊🏽 {part one}
— 🎶 @daveeast x ft. @torylanez x woke up —
HIIT⏱
1️⃣V-ups
2️⃣Crunches
3️⃣Full body sit-ups
4️⃣Banded lateral steps
5️⃣Banded duck walks (fwd & rev)
6️⃣Banded pop-squats (fwd & rev)
7️⃣Split jumps
8️⃣Banded lateral high-plank (moving)
9️⃣Bear walks
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PART✌🏽TMRW @wsudiesel29
Let’s get it fitfam! Keep takin’ over the day!
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#TeamDEZFIT #Movement #HIIT #DieselStateOfMind #Bands #Lowerbody #Glutes #MotivationMonday #Fitness #Inspired #DEZFIT
WOKE UP W/MONDAYS WORK ON MY MIND!?🔥💪🏽✊🏽 {part one} — 🎶 @daveeast x ft. @torylanez x woke up — HIIT⏱ 1️⃣V-ups 2️⃣Crunches 3️⃣Full body sit-ups 4️⃣Banded lateral steps 5️⃣Banded duck walks (fwd & rev) 6️⃣Banded pop-squats (fwd & rev) 7️⃣Split jumps 8️⃣Banded lateral high-plank (moving) 9️⃣Bear walks — PART✌🏽TMRW @wsudiesel29 Let’s get it fitfam! Keep takin’ over the day! :: :: :: :: :: :: :: :: #TeamDEZFIT  #Movement  #HIIT  #DieselStateOfMind  #Bands  #Lowerbody  #Glutes  #MotivationMonday  #Fitness  #Inspired  #DEZFIT 
CORE & GLUTES - Back Extension, the goal is to not feel it in your low back, but rather your glutes. Swiss Ball Glute Squeeze, saw this on @nick_tumminello and thought it was great, flare your feet out and squeeze your butt, also try not to let your low back crunch together by doing too much range of motion. Plank Shoulder Tap w. Knee Tuck, a variation you can try to feel your abs. Side Plank Hip Drop w. Rotation, targeting the obliques with this one so make sure you feel this from your rib to hip. Swiss Ball Roll to Pike, I forget where I saw this but my clients love it, the roll back is harder than it looks, keep yourself in neutral the whole time them pike up as high as you can. 
Have Fun!
🎼 Better Now by: Post Malone
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#MaggieSmithTraining #BruneStrong #Strong #Powerful #Athletic #Healthy #Active #LowerBody #UpperBody #Core #Training #Gym #PersonalTrainer #Lululemon #StrongGirlsLift #Workout  #Cincinnati #BlueAsh #BlueAshRecreation #abs
CORE & GLUTES - Back Extension, the goal is to not feel it in your low back, but rather your glutes. Swiss Ball Glute Squeeze, saw this on @nick_tumminello and thought it was great, flare your feet out and squeeze your butt, also try not to let your low back crunch together by doing too much range of motion. Plank Shoulder Tap w. Knee Tuck, a variation you can try to feel your abs. Side Plank Hip Drop w. Rotation, targeting the obliques with this one so make sure you feel this from your rib to hip. Swiss Ball Roll to Pike, I forget where I saw this but my clients love it, the roll back is harder than it looks, keep yourself in neutral the whole time them pike up as high as you can. Have Fun! 🎼 Better Now by: Post Malone . #MaggieSmithTraining  #BruneStrong  #Strong  #Powerful  #Athletic  #Healthy  #Active  #LowerBody  #UpperBody  #Core  #Training  #Gym  #PersonalTrainer  #Lululemon  #StrongGirlsLift  #Workout  #Cincinnati  #BlueAsh  #BlueAshRecreation  #abs 
More on the GLUTES! 🍑💪 You all will hear me talk about these muscles often and not only because I do genuinely enjoy training them BUT because they’re a large and strong muscle group that is severely neglected by majority of the population AND these muscles do not activate properly on many people. Lack of glute strength and improper usage can lead to poor posture, lack of hip mobility (which further puts you at risk for tears, pulls, and other muscle injuries), and knee/back/hip pain in general (basically, all kinds of pains!). Strong glutes that fire properly (especially during movements such as deadlifts and Glute bridges) are a HUGE plus for preventing loads of injuries. I will make a more detailed video on activation later but here I am showing banded body weight hip thrusts (excellent to get the blood flowing and get the glutes fired properly) and kneeling smith machine squats (great overall strength building exercise for the glutes and hamstrings). The body weight banded hip thrusts are GREAT as a warmup before basically any lower body movement, especially those that are mainly targeting the glutes (such as barbell Glute bridges and barbell hip thrusts). Kneeling squats like shown are a great movement to add into lower body training and also, further train you how to thrust the hips forward and squeeze, which is a positive thing to practice in various glute movements. #craefitness #personaltrainer #alabamapersonaltrainer #homewood #vestaviahills #hoover #mountainbrook #strengthtraining #endurancetraining #athletictraining #musclebuilding #fatloss #gluteworkout #progression #workoutroutine #workoutmotivation #compoundexercises #gluteaction #lowerbody #bhm #birmingham #alabama
More on the GLUTES! 🍑💪 You all will hear me talk about these muscles often and not only because I do genuinely enjoy training them BUT because they’re a large and strong muscle group that is severely neglected by majority of the population AND these muscles do not activate properly on many people. Lack of glute strength and improper usage can lead to poor posture, lack of hip mobility (which further puts you at risk for tears, pulls, and other muscle injuries), and knee/back/hip pain in general (basically, all kinds of pains!). Strong glutes that fire properly (especially during movements such as deadlifts and Glute bridges) are a HUGE plus for preventing loads of injuries. I will make a more detailed video on activation later but here I am showing banded body weight hip thrusts (excellent to get the blood flowing and get the glutes fired properly) and kneeling smith machine squats (great overall strength building exercise for the glutes and hamstrings). The body weight banded hip thrusts are GREAT as a warmup before basically any lower body movement, especially those that are mainly targeting the glutes (such as barbell Glute bridges and barbell hip thrusts). Kneeling squats like shown are a great movement to add into lower body training and also, further train you how to thrust the hips forward and squeeze, which is a positive thing to practice in various glute movements. #craefitness  #personaltrainer  #alabamapersonaltrainer  #homewood  #vestaviahills  #hoover  #mountainbrook  #strengthtraining  #endurancetraining  #athletictraining  #musclebuilding  #fatloss  #gluteworkout  #progression  #workoutroutine  #workoutmotivation  #compoundexercises  #gluteaction  #lowerbody  #bhm  #birmingham  #alabama 
Classic lower body push/pull combo. Squat (knee flexion) + deadlift (hip hinge). 3 sets of 12-15 repetitions back to back. 45-60 seconds of rest between sets. Thanks @benbrunotraining for making the landmine “sexy” again!
Classic lower body push/pull combo. Squat (knee flexion) + deadlift (hip hinge). 3 sets of 12-15 repetitions back to back. 45-60 seconds of rest between sets. Thanks @benbrunotraining for making the landmine “sexy” again!
Some of my least favorite exercises. Today I was on the struggle bus. It doesn’t get easier, you just get stronger 💪🏽💪🏽💪🏽 #back #backside #fitness #myplayfit #bootybands #resistancebands #cardio #summerbody #fitnessmodel #improvement #consistency #squats #lunges #jumps #outdooractivity #workout #fatigue #hot #health #lowerbody #hamstrings
Day 169 of #don365  demonstrates a “1 legged squat.”
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I always include a unilateral movement into my training. Especially lower body.
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@drive_clubs @gardenoflife #suitupwithdon #toneupwithdon #superherotraining #squats #lowerbody
@druu74 said I was spending too much time drinking beer and not enough time in the #gym @x3sportsstrengthtraining @oye_kiana smh... #strength #fitness #beer #legday #squats #workout #strong #instafit #training #train #monday #MondayMotivation #getlow #depth #nutrition #lowerbody #lowerbodyworkout #quads #gains #weights #kilos #calories #caloriesburned #fatburn #socks #tired #sweat
Take advantage of the summer weather, get outside and try this Body Weight Circuit! Run through this 3-4 times! 
1️⃣Feet Elevated Burpees (10-15 reps)
2️⃣Handstand, Hands on a Clock (4-5 reps/side)
3️⃣Single Hand Release Plank (10 reps/side)
4️⃣Assisted Commando Pull Ups (10 reps)
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#AmbyrFyt #outdoorworkout #beachbody #bodyweight #bodyweightcircuit #bodyweightworkout #burpees #handstands #planks #pushups #workoutideas #fitnessmotivation #workoutmotivation #fitmom #strongmom #beastmode #trainlikeabeast #homeworkout #lowerbody #core #fullbody #upperbody #strengthtraining #personaltrainer #personaltraining
Take advantage of the summer weather, get outside and try this Body Weight Circuit! Run through this 3-4 times! 1️⃣Feet Elevated Burpees (10-15 reps) 2️⃣Handstand, Hands on a Clock (4-5 reps/side) 3️⃣Single Hand Release Plank (10 reps/side) 4️⃣Assisted Commando Pull Ups (10 reps) . . . #AmbyrFyt  #outdoorworkout  #beachbody  #bodyweight  #bodyweightcircuit  #bodyweightworkout  #burpees  #handstands  #planks  #pushups  #workoutideas  #fitnessmotivation  #workoutmotivation  #fitmom  #strongmom  #beastmode  #trainlikeabeast  #homeworkout  #lowerbody  #core  #fullbody  #upperbody  #strengthtraining  #personaltrainer  #personaltraining 
It’s all about balance ! 🌀💙 Monday is always a hard day, specially after a weekend full of parties and excesses , but the thing is to be able to find that point of balance between what you like to do and what you have to do . Even though I didn’t have a proper rest on my weekend due to all that social activities that comes on summer time , I feel that I could do a pretty decent workout, I sweated all the sh*t out and killed my bjj session . Rest of the week, come to me !!!
It’s all about balance ! 🌀💙 Monday is always a hard day, specially after a weekend full of parties and excesses , but the thing is to be able to find that point of balance between what you like to do and what you have to do . Even though I didn’t have a proper rest on my weekend due to all that social activities that comes on summer time , I feel that I could do a pretty decent workout, I sweated all the sh*t out and killed my bjj session . Rest of the week, come to me !!!
Saturdays little circuit I did! 
1️⃣ walking lunges w/ weight overhead 
2️⃣ unilateral KB squats to help with my QL- really focus on keeping your core tight! 
3️⃣ assisted single leg RDL - typically I do this without assistance BUT holding onto something I really feel my glutes/hams activate more (since I’m taking out the stability aspect) so I like to jump back and forth between assisted/not assisted 
4️⃣ alternating med ball push ups 
5️⃣ not shown! Chin ups - I did as many as possible and then did some negatives to finish it off.
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#girlswhopowerlift #girlswholift #lowerbody #gluteworkout #pushups #circuittraining #ontariopowerlifting #torontopowerlifting #torontofitness #torontofitgirls #strongwomen #upperbodyworkout #upperbody
#nutrition #torontonutrionist #healthtalk #torontohealth #fitness #diet #lifestyle #healthychoices #wellness #healthiswealth #healthyhabits #fitnessandfood
Saturdays little circuit I did! 1️⃣ walking lunges w/ weight overhead 2️⃣ unilateral KB squats to help with my QL- really focus on keeping your core tight! 3️⃣ assisted single leg RDL - typically I do this without assistance BUT holding onto something I really feel my glutes/hams activate more (since I’m taking out the stability aspect) so I like to jump back and forth between assisted/not assisted 4️⃣ alternating med ball push ups 5️⃣ not shown! Chin ups - I did as many as possible and then did some negatives to finish it off. . . . . #girlswhopowerlift  #girlswholift  #lowerbody  #gluteworkout  #pushups  #circuittraining  #ontariopowerlifting  #torontopowerlifting  #torontofitness  #torontofitgirls  #strongwomen  #upperbodyworkout  #upperbody  #nutrition  #torontonutrionist  #healthtalk  #torontohealth  #fitness  #diet  #lifestyle  #healthychoices  #wellness  #healthiswealth  #healthyhabits  #fitnessandfood 
Retour sur la séance de jambes que j'ai faite vers 20h.  Je pensais être plus tranquille , mais faut croire que j'étais pas le seul à ne pas avoir de vie sociale ! 😂😂 ⭕Extension au cadre guidé ( gamme montante ) 4× 12 répétitions. 
1ere série ➡ 50kg / 2ème série ➡ 70kg / 3eme série ➡ 90kg / 4eme série ➡100kg. ⭕Squats ( gamme montante )  4× 6 répétitions.
1ere série ➡ 50kg / 2eme série ➡ 60kg / 3eme série ➡ 70kg / 4eme série ➡ 80kg. ⭕Presse 45° 3× 8 répétitions ➡ 130kg + machine. ⭕Fentes avant alternées  4× 10 répétitions / jambes.
2 séries avec 2 haltères ➡ 16kg et 2 séries avec haltères ➡18kg. ⭕Leg extensions  4× 12 répétitions  2 séries ➡ 45kg et 2 séries ➡ 52kg. ⭕Leg curl couché  4× 12 répétitions ➡ 45kg. ⭕Gainage appuis facial  4× 60 secondes.

#freeleticsfrance #freeletics #freeleticsgym  #weighttraining #freeathlete #motivation #fit #calisthenics #workout #fitfam #athletelibre #bodyweight #poidsducorps #fitness #noexcuses #nopainogain #fonte #gym #musculation #personaltrainer #superset #lowerbody #legday
Retour sur la séance de jambes que j'ai faite vers 20h. Je pensais être plus tranquille , mais faut croire que j'étais pas le seul à ne pas avoir de vie sociale ! 😂😂 ⭕Extension au cadre guidé ( gamme montante ) 4× 12 répétitions. 1ere série ➡ 50kg / 2ème série ➡ 70kg / 3eme série ➡ 90kg / 4eme série ➡100kg. ⭕Squats ( gamme montante ) 4× 6 répétitions. 1ere série ➡ 50kg / 2eme série ➡ 60kg / 3eme série ➡ 70kg / 4eme série ➡ 80kg. ⭕Presse 45° 3× 8 répétitions ➡ 130kg + machine. ⭕Fentes avant alternées 4× 10 répétitions / jambes. 2 séries avec 2 haltères ➡ 16kg et 2 séries avec haltères ➡18kg. ⭕Leg extensions 4× 12 répétitions 2 séries ➡ 45kg et 2 séries ➡ 52kg. ⭕Leg curl couché 4× 12 répétitions ➡ 45kg. ⭕Gainage appuis facial 4× 60 secondes. #freeleticsfrance  #freeletics  #freeleticsgym  #weighttraining  #freeathlete  #motivation  #fit  #calisthenics  #workout  #fitfam  #athletelibre  #bodyweight  #poidsducorps  #fitness  #noexcuses  #nopainogain  #fonte  #gym  #musculation  #personaltrainer  #superset  #lowerbody  #legday 
Na een paar weken weinig trainen en “slecht” eten weer back on track 🏋🏼‍♀️. #legday #fitnessmotivation #fitgirl #fitness #lowerbody #bulk #peakfit #fitcouple #xxl #xxlnutrition #biggerisbetter #myownmotivation #fitdutchie #weights
Never Miss a Monday, Wonder Woman Warriors!!! 😁💯🔥 So leg day 🏋🏼‍♀️ was going well... (I did a bunch of squat sets w/o the lifting belt & was feeling good) until I got a little cocky. 😕 I'm not exactly sure what happened, but it seems I lost my balance & leaned back just a little too much on the lift. 🤦🏼‍♀️ Fortunately no injury ensued, but my back did sting a bit (& I felt a little lightheaded) so the rest of #legday was spent on the #bosu 🤷🏼‍♀️. Today I experienced firsthand what those safety bars on the squat rack are for! 💯 #nevermissamonday #wonderybethany #wonderwoman #wonderwomanworkout #wonderwomanwarrior #strongwomantribe #wonderwomanwarriors #fitspo #fitlife #sweatlife #cantstopwontstop #fitcoach #fitnesscoach #fittribe #pnw #pnwgirl #fittribe #motivation #strong #lowerbody #squats #deadlifts #backsquats #liftheavy #chickswholift #girlswholift #fitgirl #squats #musclegains #beastmode
Never Miss a Monday, Wonder Woman Warriors!!! 😁💯🔥 So leg day 🏋🏼‍♀️ was going well... (I did a bunch of squat sets w/o the lifting belt & was feeling good) until I got a little cocky. 😕 I'm not exactly sure what happened, but it seems I lost my balance & leaned back just a little too much on the lift. 🤦🏼‍♀️ Fortunately no injury ensued, but my back did sting a bit (& I felt a little lightheaded) so the rest of #legday  was spent on the #bosu  🤷🏼‍♀️. Today I experienced firsthand what those safety bars on the squat rack are for! 💯 #nevermissamonday  #wonderybethany  #wonderwoman  #wonderwomanworkout  #wonderwomanwarrior  #strongwomantribe  #wonderwomanwarriors  #fitspo  #fitlife  #sweatlife  #cantstopwontstop  #fitcoach  #fitnesscoach  #fittribe  #pnw  #pnwgirl  #fittribe  #motivation  #strong  #lowerbody  #squats  #deadlifts  #backsquats  #liftheavy  #chickswholift  #girlswholift  #fitgirl  #squats  #musclegains  #beastmode 
Just a reminder that today is the LAST DAY To get My lean and defined legs, cardio and abs eBook for $16.99 (normally $30) Don’t Miss out!
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It can be purchased on my website (link in bio) and click on the eBooks page. It’s everything I did to get from the left picture to the right!
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DETAILS: -Gym Or Home Program -4 days a week - 2 leg days and 2 cardio and abs days
-Home equipment required: dumbbells, resistance band, and stability ball
-Gym equipment required: machines (leg press, leg extension, Smith machine, cable machine, cardio machines, etc), barbells, dumbbells
-Challenging!! This program was made to build lean, toned legs and shred your midsection to make those abs pop!
-So much Nutrition Help!! Meal plan for weight training days, cardio/rest days and a muscle gain menu
-Guideline for eating out
-Food Exchange Lists - all different kinds of foods including desserts! Easy to use for food substitutions
-Many Snack Options​​​
Just a reminder that today is the LAST DAY To get My lean and defined legs, cardio and abs eBook for $16.99 (normally $30) Don’t Miss out! - - It can be purchased on my website (link in bio) and click on the eBooks page. It’s everything I did to get from the left picture to the right! - - DETAILS: -Gym Or Home Program -4 days a week - 2 leg days and 2 cardio and abs days -Home equipment required: dumbbells, resistance band, and stability ball -Gym equipment required: machines (leg press, leg extension, Smith machine, cable machine, cardio machines, etc), barbells, dumbbells -Challenging!! This program was made to build lean, toned legs and shred your midsection to make those abs pop! -So much Nutrition Help!! Meal plan for weight training days, cardio/rest days and a muscle gain menu -Guideline for eating out -Food Exchange Lists - all different kinds of foods including desserts! Easy to use for food substitutions -Many Snack Options​​​
A nice relaxing, bedroom ROMWOD sequence. An amazing way to switch off after a long day and work on breathing, relaxing the body and target the parasympathetic nervous system. 
This isn’t my main mobility work but it’s a great workout to add into your day!
#romwod #move #stretch #mobility #workout #healthylifestyle
A nice relaxing, bedroom ROMWOD sequence. An amazing way to switch off after a long day and work on breathing, relaxing the body and target the parasympathetic nervous system. This isn’t my main mobility work but it’s a great workout to add into your day! #romwod  #move  #stretch  #mobility  #workout  #healthylifestyle 
Hip hugging the machine like we are lovers lmao!! Gotta keep the 🍑🍑 juicy!! #getugly #fitness #ass #lowerbody #gymtime #🍑 #workout #glutes #makeitround #slapit #bootytime #inshape #summerbody #beachbody #makeemlook #lookgood #cakes #dropitlow #smackthat #lunchtimeworkout #fit #fitnessmotivation
Finaaaally were up🙌🏼 after so many attempts of my icloud not working!
Calves often get neglected by me, how about you?💀
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Buuuuut i did do them on this rare occasion and actually enjoyed it! So 100% going to be adding them into my routine! ◻️assisted standing calf raises
◻️free standing calf raises
◻️seated calf raises
Really cant make any names up here cos a really dont know🤷🏼‍♀️ 3x8-10 and youll be feeling the burn, maybe even some wobbly legs💛
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#legday #calves #workout #motivation #gym #gymgirl #lowerbody #upperbody #liftheavy #follow4follow #followforfollow #bodybuilding #bodybuilder #booty #gains #gainz #muscle #bulking #thepeachycommunity #getshreddyforsummer #follow #followme #girlswholift #girlsthatlift #fit #fitspo #fitfam #fitfamily  #health #nutrition
Finaaaally were up🙌🏼 after so many attempts of my icloud not working! Calves often get neglected by me, how about you?💀 - Buuuuut i did do them on this rare occasion and actually enjoyed it! So 100% going to be adding them into my routine! ◻️assisted standing calf raises ◻️free standing calf raises ◻️seated calf raises Really cant make any names up here cos a really dont know🤷🏼‍♀️ 3x8-10 and youll be feeling the burn, maybe even some wobbly legs💛 . . . . . . . . . . . #legday  #calves  #workout  #motivation  #gym  #gymgirl  #lowerbody  #upperbody  #liftheavy  #follow4follow  #followforfollow  #bodybuilding  #bodybuilder  #booty  #gains  #gainz  #muscle  #bulking  #thepeachycommunity  #getshreddyforsummer  #follow  #followme  #girlswholift  #girlsthatlift  #fit  #fitspo  #fitfam  #fitfamily  #health  #nutrition 
I've been testing out these fabric bands for my lower body workouts. Due to my strong thick legs lol the rubber ones constantly roll and feel like it's going to cut off my circulation. I'm excited to say I love them! They don't roll or bunch up due to being fabric and the tension level is crazy! I'm going to start selling these bands for everyone who goes through the band struggle like I did. There are 3 different tension levels.. Inbox me price of 1 or all 3!
#turnstylefitness #bandworkout #lowerbody
I've been testing out these fabric bands for my lower body workouts. Due to my strong thick legs lol the rubber ones constantly roll and feel like it's going to cut off my circulation. I'm excited to say I love them! They don't roll or bunch up due to being fabric and the tension level is crazy! I'm going to start selling these bands for everyone who goes through the band struggle like I did. There are 3 different tension levels.. Inbox me price of 1 or all 3! #turnstylefitness  #bandworkout  #lowerbody 
A little clip from a session a few days ago. Doing a full body leg and pull workout. Stepping it up another notch so they keep improving every week. The key is to always challenge yourself each week by progressing your lifts one way or another. #upperbody #legs #rows #pulldowns #back #hamstrings #quads #lowerbody #fitness #gym #hardwork #weights #sweat
Here’s some Monday motivation!!💪🏿💃🏾💕 it’s Monday the start of a new week, make sure you start your week off on a good note. hit the gym today so that your one step closer to your body goal.🙌🏿💪🏿❤️ If you weren’t planning on hitting the gym today or didn’t really have a workout routine in mind. Heres a very effective  lower body workout you could do (main focus is quads). Now you have no excuse today! Let’s start the week off right 💪🏿❤️🔥🔑 .
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Drop a 🙋🏾‍♀️below if your gonna go kill this workout.‼️Tag a friend and save‼️ #fitforevaa #quads #lowerbody —————————————————-
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#FitForEvaa #strongissexy #fitgirls #fitness #fitnessmotivation #stronggirls #fitnessmotivation #gains #goals #motivation #strength #fitfam #fitgirlsguide #getfit #fitjourney #fitchicks #healthylifestyle #fitspo #healthylife #afrofit #girlswholift #legday #motivation #squats  #legs #quads #lowerbodyworkout #fitfortheculture #ebonyfitfreaks #wshhfitness
Here’s some Monday motivation!!💪🏿💃🏾💕 it’s Monday the start of a new week, make sure you start your week off on a good note. hit the gym today so that your one step closer to your body goal.🙌🏿💪🏿❤️ If you weren’t planning on hitting the gym today or didn’t really have a workout routine in mind. Heres a very effective lower body workout you could do (main focus is quads). Now you have no excuse today! Let’s start the week off right 💪🏿❤️🔥🔑 . . . . . Drop a 🙋🏾‍♀️below if your gonna go kill this workout.‼️Tag a friend and save‼️ #fitforevaa  #quads  #lowerbody  —————————————————- . . . . . . . . . . . #FitForEvaa  #strongissexy  #fitgirls  #fitness  #fitnessmotivation  #stronggirls  #fitnessmotivation  #gains  #goals  #motivation  #strength  #fitfam  #fitgirlsguide  #getfit  #fitjourney  #fitchicks  #healthylifestyle  #fitspo  #healthylife  #afrofit  #girlswholift  #legday  #motivation  #squats  #legs  #quads  #lowerbodyworkout  #fitfortheculture  #ebonyfitfreaks  #wshhfitness 
If it’s not F A T, then it’s not a C A T 🤷🏽‍♀️ How but when we eat clean and train dirty - we run these streets cc @fatcatsac

Monday leg day 🏋🏽‍♀️ #Roadtorecovery #monday #gym #training #legday #lowerbody #strengthtraining #backtobasics #fitfam #fitgang #fitsquad #lioness #fatcatsac #becoming
“Always be persistent in your pursuits. Consistency shows value in whatever you’re after.”~Unknown 💪🏾✨
“Always be persistent in your pursuits. Consistency shows value in whatever you’re after.”~Unknown 💪🏾✨
STRENGTH LOWER BODY WORKOUT
By: @nadiadasilvafitness
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Build lean, strong legs with this strictly strength lower body dumbbell workout; 7 leg exercises that are sure to leave you sore.
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Because of the way my schedule works and being a busy working mom whos limited on time, my body has responded really well with more HITT focused total body workouts, However, I am a meathead at heart and definitely love pumping some good heavy iron😜😜So I thought I’d put this STRENGTH LOWER BODY WORKOUT together for you.
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If you are new to training and you find my videos a little imitating to start with, I would suggest starting with this workout. It will help you build the strength in your legs to have the stamina to do more of the type of explosive power movements I have shown in most my videos.
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Keep in mind that in this workout we are aiming at performing 8-12 reps per exercise. The goal is to make sure that the last 2-3 repetitions should be difficult to the point of failure. So make sure to pick a weight that is challenging.
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Here's how the workout works:
➡️Perform each exercise for a number of 8-12 repetition once set is complete rest 30-60 seconds and repeat again for another 3 sets. Then move onto next exercise and repeat in the same manner. ➡️This workout should take you around 30-35 minutes depending on how long you rest.
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EXERCISES: 
Dumbbell deep squat
Dumbbell sumo deep squat
Split lunge, foot elevated on step (or second stair)
Dumbbell conventional deadlift
Bulgarian split squat
Hip thrust
Curtsy lunge on step.
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HAPPY LEG DAY!!!! KICK ASS IN YOUR WORKOUTS!!! And TAG a friend who wants TONED LEAN LEGS!!
#fitness #fit #fitnessmotivation #fitspo #fitsporation #monday #gym #cardio #gymtime #happytime #fitfam #instagood #mom #momlife #healthy #weightlossjourney #glutes #fitmom  #legs #mommy #healthylifestyle #healthy #fitlife #motivation #instafit #lowerbody #fitnessjourney #strength #inspiration #sweat
STRENGTH LOWER BODY WORKOUT By: @nadiadasilvafitness • Build lean, strong legs with this strictly strength lower body dumbbell workout; 7 leg exercises that are sure to leave you sore. • Because of the way my schedule works and being a busy working mom whos limited on time, my body has responded really well with more HITT focused total body workouts, However, I am a meathead at heart and definitely love pumping some good heavy iron😜😜So I thought I’d put this STRENGTH LOWER BODY WORKOUT together for you. • If you are new to training and you find my videos a little imitating to start with, I would suggest starting with this workout. It will help you build the strength in your legs to have the stamina to do more of the type of explosive power movements I have shown in most my videos. • Keep in mind that in this workout we are aiming at performing 8-12 reps per exercise. The goal is to make sure that the last 2-3 repetitions should be difficult to the point of failure. So make sure to pick a weight that is challenging. • Here's how the workout works: ➡️Perform each exercise for a number of 8-12 repetition once set is complete rest 30-60 seconds and repeat again for another 3 sets. Then move onto next exercise and repeat in the same manner. ➡️This workout should take you around 30-35 minutes depending on how long you rest. 🔸 EXERCISES: Dumbbell deep squat Dumbbell sumo deep squat Split lunge, foot elevated on step (or second stair) Dumbbell conventional deadlift Bulgarian split squat Hip thrust Curtsy lunge on step. 🔸 HAPPY LEG DAY!!!! KICK ASS IN YOUR WORKOUTS!!! And TAG a friend who wants TONED LEAN LEGS!! #fitness  #fit  #fitnessmotivation  #fitspo  #fitsporation  #monday  #gym  #cardio  #gymtime  #happytime  #fitfam  #instagood  #mom  #momlife  #healthy  #weightlossjourney  #glutes  #fitmom  #legs  #mommy  #healthylifestyle  #healthy  #fitlife  #motivation  #instafit  #lowerbody  #fitnessjourney  #strength  #inspiration  #sweat 
#Moveitmonday Hit this easy leg work out💪🏽
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@trainvirtualedge
VC: @arnoldgia 
Location: @aquaviewellness
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#bijank #mondaymotivation #monday #move #workout #lowerbody #legs #legday #fitfam #fitness #abs #weekend #summer #video #trainer #client #like #eatclean #lifestyle #gains #champ #letsgo
No equipment❓Short on time❓Need beginner/advanced modification❓This full body, fat burning high intensity workout was MADE for you, then‼️🙌🏻If you’re anything like me; I can’t stand steady state cardio on a treadmill or elliptical. I find it so boring and uninspiring😤These short little HIIT routines are basically how I get my cardio in and keep my heart healthy💜🏄🏻‍♀️They are fun, and involve full body engagement🤟🏻On an elliptical for example, you are only working basically one muscle group. Workouts like this require your entire body to be involved. 1000 times more effective for fat loss, muscle tone, and cardiovascular benefit. The key to get the most out of this routine is to push yourself as hard as possible for the full twenty seconds, rest for ten and then repeat. You can do ANYTHING for twenty seconds, so make sure to give it your all✨💪🏻Beginner and advanced modifications can easily be made for this routine; making it perfect for any fitness level. Just do the best you can! I promise this is a great workout, you will feel awesome after😀You can do it by itself (maybe do more than 4 rounds), but I tacked this on at the end of a leg session to add a cardio boost. Start your week off right with this workout💯💥✔️
20 seconds on 4 rounds. Rest 10 seconds in between👇🏻
🔸Walkdown+Opposite shoulder slap
🔸Side squat +leg raise
🔸 3 side shuffles+Burpee
🔸3 split jumps+180 degree squat turn
🔸3 lateraljumps +jumping jack
🔸Side hip raise
🔸Jackknife get up 🔸3 plank hips+oblique tap
🎧Song: If You’re Over Me by Years and Years( NOTD remix)
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#workouttime #workoutflow #workoutroutine #workoutfit #workoutmode #lowerbody #fullbodyworkout #hiit #hiitworkout #hiittraining #fitnessgoal #fitnessfirst #fitness #fitnessmotivation #healthyliving #healthylifestyle #healthylife #health #holistichealth #holisticlifestyle #fitnessmotivation #fitnessjourney #train #workouttime #workoutflow #workoutdone #workoutathome #athomeworkout #fitnessfun #fitnesslife
No equipment❓Short on time❓Need beginner/advanced modification❓This full body, fat burning high intensity workout was MADE for you, then‼️🙌🏻If you’re anything like me; I can’t stand steady state cardio on a treadmill or elliptical. I find it so boring and uninspiring😤These short little HIIT routines are basically how I get my cardio in and keep my heart healthy💜🏄🏻‍♀️They are fun, and involve full body engagement🤟🏻On an elliptical for example, you are only working basically one muscle group. Workouts like this require your entire body to be involved. 1000 times more effective for fat loss, muscle tone, and cardiovascular benefit. The key to get the most out of this routine is to push yourself as hard as possible for the full twenty seconds, rest for ten and then repeat. You can do ANYTHING for twenty seconds, so make sure to give it your all✨💪🏻Beginner and advanced modifications can easily be made for this routine; making it perfect for any fitness level. Just do the best you can! I promise this is a great workout, you will feel awesome after😀You can do it by itself (maybe do more than 4 rounds), but I tacked this on at the end of a leg session to add a cardio boost. Start your week off right with this workout💯💥✔️ 20 seconds on 4 rounds. Rest 10 seconds in between👇🏻 🔸Walkdown+Opposite shoulder slap 🔸Side squat +leg raise 🔸 3 side shuffles+Burpee 🔸3 split jumps+180 degree squat turn 🔸3 lateraljumps +jumping jack 🔸Side hip raise 🔸Jackknife get up 🔸3 plank hips+oblique tap 🎧Song: If You’re Over Me by Years and Years( NOTD remix) • • • #workouttime  #workoutflow  #workoutroutine  #workoutfit  #workoutmode  #lowerbody  #fullbodyworkout  #hiit  #hiitworkout  #hiittraining  #fitnessgoal  #fitnessfirst  #fitness  #fitnessmotivation  #healthyliving  #healthylifestyle  #healthylife  #health  #holistichealth  #holisticlifestyle  #fitnessmotivation  #fitnessjourney  #train  #workouttime  #workoutflow  #workoutdone  #workoutathome  #athomeworkout  #fitnessfun  #fitnesslife 
Hip thrusts: one of the best glute building exercises (shoulders elevated distinguishes it from glute bridges). Glute max: large muscle that helps with balance, stabilization, power, etc.
#glutes #glutemax #booty #humpday #legday #lowerbody #hipthrust #glutebridge #strong #strength #workout #exercise #fit #fitness #fitsmith #converse #🍑
My favorite super set on lower body days! Nice and L O W -

#lowerbody #progress #low #quads #cleaneats #healthy #training #jump #workout #cardio #gains
Lower body and core!  Swipe to see both videos🤗! #mondaygrind —
🎧Yeah! -Usher 🎶 Hotline Bling - Drake ———————————————————————————
@niketraining @oldnavy @womenshealthmag @fit_moms_of_ig .
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#fitspiration #fitness #fitspo #fit #workout #fitfam #fitnessmotivation #gym #instafit #motivation #gymlife #muscle #fitnessjourney #cardio #exercise #momblogger #fitchick #healthy #training #lowerbody #whstrong #abs #sportsperformance #strengthandconditioning #hiit #coreworkout #workoutvideo #fitchick #fitmom
Lower body and core! Swipe to see both videos🤗! #mondaygrind  — 🎧Yeah! -Usher 🎶 Hotline Bling - Drake ——————————————————————————— @niketraining @oldnavy @womenshealthmag @fit_moms_of_ig . . . . . #fitspiration  #fitness  #fitspo  #fit  #workout  #fitfam  #fitnessmotivation  #gym  #instafit  #motivation  #gymlife  #muscle  #fitnessjourney  #cardio  #exercise  #momblogger  #fitchick  #healthy  #training  #lowerbody  #whstrong  #abs  #sportsperformance  #strengthandconditioning  #hiit  #coreworkout  #workoutvideo  #fitchick  #fitmom