Our greatest glory is not in never falling, but in rising every time we fall. — All our dreams can come true, if we have the courage to pursue them. – It does not matter how slowly you go as long as you do not stop. – Everything you've ever wanted is on the other side of fear
Wearing the black sleeveless hoodie and the red on black cap from only the best @rigfitactivewear Use my 20% discount code “JMF20” at checkout 💰 #rigfitactivewear
Under 30 minute workout 😅
I’ve been extremely busy 😫 but I still try to get a workout in even if it’s at home. I used at 25lb dumbbell for these exercises.
You can do 2-3 sets depending on how much time you have. I did 2 sets and 20 repetitions for each exercise.
*try to keep your rest time at a minimum*
These exercises can also replace doing cardio if you want to change it up and get your heart rate up 😁
💥Online coaching SALE‼️FEW HRS LEFT!
Join my team #teamwioletta & I will help you to stay on track!
You will be guided through the program of intense workouts and follow a meal plan tailored to your needs.! (If you are vegan, vegetarian, keto, or if you have any other specific food preferences...I got you!) When it comes to workouts.
Question: „Wioletta if I join your program I will have big legs like you? because I don't want to get too muscular” The answer is no, I design plans based on your goal. We all have different body types and goals, if you explain me what would you like to focus on the most you will get a customized plan to get the best results. Just remember everything is in your hands! Be ready and be hungry for the change!💪🏼❤️ we are team and im here to help you. .
More details on my website www.trainwithwioletta.com
If you have any questions please email me: [email protected]
🔸CUSTOM MEAL PLANS
🔸CUSTOM WORKOUT PLANS
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LINK IN BIO💓
2 626 minutes ago
Client Joel squatting 100kg for 5 reps. We have added 20kg on his squat this program doing 5reps x 5sets. He’s squatting 2 plates a side and making it look easy!
Building a strong foundation first is key to completing a big compound lift safely, efficiently and easily.
She was focused on growth... her heart, her soul, her glutes, & her abs. And she smiled in her pursuit of growth!
1 1211 minutes ago
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”- Arnold Schwarzenegger
This last week of workouts has been a struggle, and that’s putting it mildly. I’m talking heart rates through the roof and thinking about quitting! They’ve been hard and I’ve had to dig deep to get through them.
BUTTT I’ve got some killer leg pumps out of these work outs. Can you tell which day was QUAD day and which was GLUTE/HAMI day?
My point in all this is - you can think about how hard something is OR you can focus on the positives and the benefits of pushing yourself!
How do you keep focused on the right things?
Using your #lats in a #deadlift! 🔥(Or clean or snatch?)🏋️♀️Do you or someone you know feel pain or discomfort with a deadlift? If could be that you are not utilizing your lats and upper back in your deadlift. This will put a lot of stress on the lower back rather than the glute and hamstring muscles. Lifting with a very rounded back can also cause pain and discomfort. .
Everyones deadlift will look a little different. There is no “one size fits all” deadlift. At 6’5”, my deadlift will look very different from someone who is 5’5”.
With that being said, the purpose of this video is not to teach deadlift form, but rather, to talk about activating the lats and upper back. No matter how your deadlift looks, you need to engage the lats and upper back by pulling the bar into your body. This stabilizes the torso and creates tension throughout the entire body. If the lats and upper back are relaxed, more of the weight will be put into the lower back when lifting… this may cause pain over time. .
This may be a very simple concept (pulling the bar into you), but people often fail to do it even when being told to. Having a band pull the bar away from you is a great reminder. Make sure the band isn’t too strong or it will just pull you onto your toes… you want to make sure your weight stays in your heels.
🎨 by @AshleyKayArt
📹 by @theautomaker
💻Written by Andrew Dettelbach @MoveUShirtlessDude 🤪
🌐Want more help from us? The MoveU online program allows us to help people all over the world. Learn more, and begin improving today at www.moveu.com, or simply click the link in our bio.🌐
#MoveU#FixYoShit#ComeBackStronger#Lats#Deadlift#Traps#Rhomboids#strength#hamstrings#LowerBack#ShoulderPain#Glutes#BackDay#LatissimusDorsi#Crossfit#Bodybuilding#Bodybuilder#Snatch#CleanAndJerk@newmoveu our new handle!
🔥AB SCULPTING SUPERSET🔥
To light up your abs a new way, pair two movements where your abs are shortening against resistance (cable crunch) in one of them and lengthening against it (ball saw) in the other.
💊The result is a concentrated dose of hell to your midsection, especially when you focus on these technique points:
1️⃣Your hands are hooks: don’t use your arms to pull down.
2️⃣To initiate: squeeze your abs first, then think of pushing your chest to your butt using your abs. Feel your abs shortening against the weight.
3️⃣Flex your abs hard at the bottom, and keep squeezing them as you RESIST the weight going up for 3-4 seconds. Feel your abs lengthening against the resistance.
✅Exhale fully as you crunch down, drawing your stomach in as you push the air out forcefully.
Stability Ball Saw
1️⃣Start with your feet hip width apart, elbows under your shoulders. Your low back should be flat, no arching for this.
2️⃣Exhale as you straighten your arms, feeling your abs stretch against the resistance.
3️⃣STOP before your low back arches or your hips sag, squeezing your abs hard to prevent either from happening.
⚠️Slowww down: it’s called a saw, I know, but chill with these. They’re a hell of a lot harder, plus you don’t look like a mook humpin the ball🤷♂️
Do 4 sets of 8-10 controlled reps for each exercise, resting 45-60s MAX.
Regardless of what muscles I'm working, I created a habit of doing this exact same full body warm up routine every single time I work out- no exceptions. It’s always good to work out any knots you might have from a previous workout to prevent injuries and aid muscle growth ✌🏽️🤓
My every day warm up routine:
☀️ 1. Foam rolling: hold/roll over these key areas for 30 seconds each-> back/shoulders, ITB, hamstrings, quads
☀️ 2. Hockey ball release: I get a lot of buildup/knots in my upper back/traps so I will hold each sensitive spot on the ball for 30 seconds and actively “release” the knot by performing up & down motions with my arms ☀️ 3. Banded shoulder warm ups
☀️ 4. Upper body & lower body stretches- like I said, I do these every day regardless of what I'm lifting ☀️ 5. Splits- lately I've been working on these every day... I'd love to be able to do a split again!! ☀️☀️☀️☀️☀️☀️☀️☀️☀️☀️
That's it guys!! Comment down below with any questions!!
Let’s get those booty gains 🍑 Nothing better than starting the week off with leg day!! •
Here are some great exercises to add to your next leg/glute day!! 🙌🏼 I obviously suck at taking work out vids since my head is cut out in some of the videos lol but I’ll get better I swear 😂
Here’s the supersets / exercises to try!
1️⃣ curtesy lunges
2️⃣ kneeling good mornings (not sure of actual name)
3️⃣ KB deadlifts
4️⃣ KB squats
5️⃣ side squat, middle squat, side squat complex
6️⃣ frog pumps
7️⃣ DB hip thrusts with band
3 3322 minutes ago
when I say I started crying when I saw these side by sides. Y’all, I stayed thinking that none of this was possible and that no matter how hard I tried nothing was going to work. I may not be able to help 100 people achieve their goals but if I can just inspire one person to change their life and achieve their goals then that’s enough. Know that it the word “possible” is in the word “impossible.” Cheesy but it’s true. None of this would have been possible if it wasn’t for consistency, determination, and of course arbonne was my gateway to all of this. But it’s more than that. I changed my mindset and realize who I belong to. I began to not seek validation from the world or compare myself to everyone I saw online. It isn’t an overnight process but nothing good ever came quickly. Know that YOU CAN do hard things. The results make all the pain worth it. 👏🏻if you want help with anything please feel free to message me or if ya just want some encouragement!! 🙌🏼
2 1423 minutes ago
Week 3 of @coachmarkcarroll@cleanhealthfitnessinstitute ‘Art of Gen Pop’ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Week didn’t start super good yesterday
I only lost 400g (BUT) my period is overdue and I know I can weigh 2-3kg more when I have my period ⠀⠀⠀⠀⠀⠀⠀⠀⠀
I stuck to my 10,000 steps daily
I did go over my weekly calorie deficit by 800 cal so that’s still pretty good I think
I skipped training yesterday as myself and my kids all have a cold
I woke this morning feeling like crap, but I still made the effort to go and did my Monday session today ⠀⠀⠀⠀⠀⠀⠀⠀⠀
I was surprised that even feeling like this, I managed to add weight/and or reps to all my movements 🙌🏼
I’m bloated like crazy but that’s not the worst thing to ever happen so, ah well - first world problem! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Looking forward to tomorrow. Just hope I feel a tad better ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Oh, and I wiped everything I touched at the gym down with antiseptic spray cause I’m a good person 😝
2 1524 minutes ago
Hip thrusted 315lbs for the first time today🍑
Life begins at the end of your comfort zone, y’all. Don’t be afraid to push yourself there👊🏼
Pregnancy/ Post-Partum and Glutes ⬇️ A common complaint for women who have recently given birth- where the heck did my backside go?! Here’s what I have learned over the course of my pregnancies 🤓. There are a few contributing factors:
1️⃣ High levels of estrogen during pregnancy promote a gynoid type of fat distribution specifically to your butt and hips. (Increased cellulite in these areas is very common) While these fat stores might trouble you during pregnancy, they are a much needed resource for your newborn.
2️⃣After birth, when you breastfeed (skipping all the science talk here) in short, the fat stores that you have built in your bum and hips during pregnancy are mobilized in order to produce breast milk and many if they key nutrients coming from this specific adipose tissue! This will make your backside lose a lot if its volume just on it’s own.
3️⃣ In pregnancy a woman’s center of gravity shifts and as a result her posture shifts with it. Most women try to counterbalance this shift causing a less than optimal posture after pregnancy. This is a recipe for anterior pelvic tilt and under-active glutes.
4️⃣ Glutes are made in the gym. Many women don’t train their 🍑 right, let alone in pregnancy and postpartum! Many programs
So whats to be done? ✅ During pregnancy train your glutes! Incorporate all three types of loading; horizontal (hip thrusts, glute bridges, hyperextensions, etc) vertical (lunges, squats, deads, etc) and lateral (abduction exercises) Horizontal is very important and often overlooked in many programs! Cant use a bar 🤰🏼 ? Bands, hip circles, dumbbells, smith machine, get creative! ✅Avoid a postpartum crash diet and implement nutrient timing around your workouts. You need calories to produce breast milk and build muscle. If you consume crazy less calories than needed, the body will mobilize energy from fat stores AND MUSCLE. I am in a cut right now, but taking it slowly and timing my carbs and calories around my training. ✅ Train your pelvic floor! This will help with posture, pain, and will help you be able to workout through pregnancy return to it postpartum! They are also very much connected to your glutes!
Be so busy with the refining and improving of your own life, that you have no time to criticize or judge others. Ignore what everyone else is doing, and spend that time working hard on your own life. The grass is always greener where you water it ✌🏽🌱 #stayinyourownlane
ROMANIAN DEADLIFTS: One of the most basic lifts which makes it a staple! When it comes to moving weights around it’s not about the numbers, it’s about mastering the lift and performing it safely and effectively. Here are some tips to remember when deadlifting:
1. Feet shoulder width apart
2. Focus on hinging at the hips -this is not a squat!
3. Stretch your hammies at the bottom, squeeze glutes and core at the top
4. Tuck your chin and neck at the lockout while bringing hips to the bar (hump the bar 🤷🏽♀️) 💥The first video shows the correct movement, and the second vid shows some common mistakes (such as hyperextension of the back). When lifting, really focus on mastering the basic movements and THEN go up in weight! Stay grinding💪🏼
LEG + GLUTE focused workout!
i hope you all are ready for everything that’s coming your way this week! sunday is such a great mental health day + break for me, and starting off my week strong with a glute session is alwaysssss what i need 🙌🏽
double tap &&& save this for inspo 💛
1️⃣ 3 x 6 weighted hip thrusts straight into
2️⃣ 3 x failure body weight hip thrusts
3️⃣ 3 x 8 dl
4️⃣ 3 x 8 goblet squats
these are great for beginners teaching you to push your knees OUT when squatting. a lot of people’s knees cave IN. and that is something you want to avoid. so if you’re new to the gym, this is a friendly exercise to work on until you can do barbell squats. your elbows should go between your legs. and hold the dumbbell like a goblet 😆
5️⃣ 3 x 12 hamstring curls
6️⃣ 3 x 12 weighted back extensions
7️⃣ 3 x 12 banded thrusts to abductor
wearing @gymshark@gymsharkwomen 🌟
stay strong & beautiful ✨
73 219247 minutes ago
I want to sit on the couch with my dogs.
I have no one to hold me accountable- I’m the leader of all the Russian dolls.
I feel like a fat-ass.
I ate one two many cheat meals. (Slim Chickens is my weakness)
I am not having a great mental health day.
My allergies have been trying to kill me for the past week with this bipolar Houston weather.
I want to watch Hart of Dixie all damn day.
My list of excuses is a mile long.
Yours probably is too.
Rest assured that there is no magic pill for motivation. We all get depressed. We all get down on ourselves and feel like we are past the point of no return. Yes- even all the perfect IG fitness models that we idolize have BAD MENTAL HEALTH DAYS.
Find one reason to go. That’s all you need. My one reason to peel my tired ass off the couch tonight is that I have a new pair of of @cutebootylounge leggings to wear and I have a mafia of Russian dolls that look up to me. What’s your one reason that you made shit happen today?!
We are approaching peak week for our boss athletes doing the Arnold! We can’t wait to see everyone in Columbus Ohio 😍🔥 Go follow @mlnelson13 as she brings her BEST to the stage in less than two weeks 🙌🏻💯
⚠️ GROW YOUR GLUTES AND LOWER BODY ⚠️
👀 GET TO WORK AND GET WHAT YOU WANT 😇
👉🏽 🍑= 🔥
1️⃣ GOOD MORNINGS INTO BENCH SQUAT TAPS • 4x12 ✍🏽 keeping slow tempo is KEY, keeps your glutes engaged throughout!!
2️⃣ HEAVY DB SUMO PULSE SQUATS • 4x8-10 ⚠️ (SUPER SET WITH HIP THRUSTS 4x6)✍🏽 try to aim for a 3/4 squat instead of a full squat
3️⃣ DB LATERAL LUNGES • 4x10-12 (each leg) ✍🏽 best pointer is to sit down with your butt, try not to lean forward too much And really get that mind muscle connection going! 👀this is totally an underrated exercise but definitely one of my go to’s for working booty and legs!! 👀
4️⃣ STATIC REVERSE DB LUNGES • 4x12 (each leg) ✍🏽 lunges are best for targeting each lower body muscle - quadriceps in the front of your thigh, the gluteus maximus in your 🍑, the adductor magnus in your inner thigh and the soleus in your calf
🎶: what they want - russ