AB CIRCUIT!!💕🔥 Sorry for the late post, I’ve been busy all day. Thought this would be a fun circuit if equipment is minimal. With the balance ball, go until failure. For every other exercise, you’re aiming for 20-25 reps and you’ll repeat the process 3 times
Taking this BACK/BICEP day nice and slow...
Please tap ♥️ && bookmark this workout for later, focused on targeting that full lat area!
These workouts are the ones I just love. Slowing it down and really feeling that #musclecontraction in my lats and biceps really makes this such an effective workout! Let’s get to it!
THE WORKOUT 🤩
1. SUPERSET| 3X10 seated cable row into 10 barbell bicep curl
2. SUPERSET| 3x15 single arm lat pulldown into 15 reverse fly
3. 3x15 seated wide grip cable row (I did this exercise solo to really allow for rest time to maximize muscle growth)
4. SUPERSET| 3x10 landmine row into 10 hammer curls w/ plate ———————————————————
Crop Top: @buffbunny_collection
🎵: Fantasy by @alinabaraz + @galimatias
Hey there #420fitfam 👋🏼 Here’s your #motivationmonday for the day !
Some easy lower body exercises you can do at the gym, or at home.
Don’t forget to SQUEEEEEEEEEEEEZE those glutes!!! Keep your shoulders BACK, head UP, and Breathe!
Reps are easier when you inhale on your way “down” and exhale on your way up 🚀If your shoulders are haunched when using the weight, you need to use less weight.
I’ll be putting a more detailed version of this video complete with Sets/Reps and voice over on my YouTube.
My leggings are from @woodathletics I love this brand for their quality, affordable prices, and excellent customer service. Plus, they make my butt look extra good so #winwin
Use the code LOVEBUG20 to save $$ on a pair of your own❤️ #letsmatch
7 562 hours ago
💫 Day 49 #gymshark66 This week is MY week, not gonna dwell on the past! Today has been a very productive day caught up on some univeristy work , cleaned my house, and just enjoyed today! 🧡🧡🧡 💫Note to self : Relax and think positive!
Gym sessions can be black 🖤 and white ❄️ sometimes.⠀⠀⠀⠀⠀
Last friday I had an horrible gym session: no strength at all, no motivation at all, no fun at all, no pump at all. Sometimes it's just like that and it's Okey, to just let it be and don't be too hard on yourself.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
"Go hard, or go home", they said. So, last Friday I did something, I hardly ever do: I actually left the gym after only 20 minutes of pseudo-exercising. I have been close to tears all the time because of my frustration. On top of that, I've been angry with myself, for being so weak and unmotivated. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Today, I smashed my workout, it was amazing! Felt so strong and energized, squatted more weight than usual and did some extra cardio, because I felt like it. 🙃⠀
So, as you can see: gym sessions can either be black 🖤 or white ❄️. Most of mine are inbetween, but we should never forget, that there can be such extreme days aswell and we need to accept this fact. It's a process. I will forever love ❤️ the fitness lifestyle, because it taught me to kick myself in my peach 🍑 and stand right back up from bad days, like last Friday.⠀⠀⠀⠀⠀⠀⠀⠀
Now, YOU stand back up! Go and kick asses 🤘🏻❤️
BOOTY BURNING WORKOUT🍑
This workout had my glutes in bits, and burnt over 500 calories so it’s safe to say you get a good sweat on👏🏼 Below is the workout, please remember I’m not professional so any tips on form and exercises is appreciated💗
✨Barbell Squats: 12 reps x 3 sets. I’ve always struggled to go heavy on squats, I don’t have very good depth so I’d rather not compromise form just to go higher in weight🙌🏼
✨Resistance band squat tri-set x 3 sets
1️⃣Weighted Box Squats: 10 reps
2️⃣Body Weight Box Squats: 5 reps
3️⃣Pulse Squat: 5 reps (just tap your bum on the bench then back up)
The resistance band adds that extra burn 🔥
✨Hip Thrusts with 2 second hold: 10 reps x 4 sets. Hold at the top for 2 seconds whilst squeezing🍑Why have I only just started doing these😭40kg moving well, going to aim for 50kg on my next leg session🏋🏽♀️ ✨Weighted Elevated Glute Bridges: 10 reps per leg x 3 sets. I only used a light weight as this was my first time doing them but they definitely burn the hammies and glutes👀
✨Sumo Squat into Reverse Lunge Superset (lol sorry had to cut my head out of the vid😂)
1️⃣Elevated Sumo Squat: 10 reps
2️⃣Elevated Reverse Lunge: 10 reps. Push up using the foot on the step, and raise leg if it helps with balance (it does for mee🥰)
🔁 Repeat on other side/leg x 4 sets
✨Jumping lunges into jumping squat: 5-10 reps x 3 sets. This is a great leg day finisher because it BURNSS and also gets your heart racing👏🏼 one lunge per leg + one squat = 1 rep♥️I literally only managed 5 reps lol🍑
Resistance band: @gracefituk@gracefitguide
HOW TO BUILD SHAPE ⏳
This is probably the most frequently asked question in my DMs and something I’ve been working on solidly for the past 5 years! I’m hoping that sharing my story/ journey, will help you to implement similar techniques to build your desired shape. Here are my top tips...
1️⃣ EAT!! I cannot stress enough what a large part food plays when building your physique. You must be eating enough in order to build muscle (which is what will build your shape and tone). Eating in a calorie surplus will allow you to do this (eating more calories than you burn).
2️⃣ STRATEGIC TRAINING. Ok so what I mean by this is for example say you wish to have an hour glass figure, you’ll need to build you shoulders and your glutes and this in turn will make your waist appear smaller, creating the hourglass look. Know the look you’re going for and plan your training towards that goal!
3️⃣ LIFT HEAVY! In order to build muscle you’re really going to have to up that weight. Don’t be sacred to push yourself or ask for a spot in the gym. A lower rep range and a higher weight will really make the difference when building muscle. And PUSH YOURSELF because then the results will come.
4️⃣ STICK AT IT! Results will not come over night and working towards and aesthetic goal is something that takes time and dedication. Track your progress with measurements and pictures and whilst small changes will happen over time, this will lead to big results! Be patient with yourself, hold yourself accountable and applaud the small victories.
I had tried this a few times before and would just let go of the weights LMAO cuz it was way too heavy haha 😂but ayyy we finally did a whole set! Wheeww😅💃🏽
Quick little video that I made for fun you guys because I’m so I’m so proud of ma self for reaching my Goals one at a time! I legit wanna cry sometimes aaahhh😭 Okkk Bye 👋🏽 #gymmotivation#sidhumoosewala#issajatt
Deload week feels so heavy... Although never looked forward to em this was needed!!
1 534 hours ago
Feeling really tired and uninspired lately, FULL of knots, the gym is packed, and the -24 daily #yyc weather is not helping the mood. Grateful to have made it today however! 😂
Here's a little burnout for end of leg day.
I like to add some bounce to the low end of this exercise to boost speed and heart rate and stuffff.
3 214 hours ago
Everybody wants abs but aint nobody willing to put in the work. There’s nothing to it but to do it!
There’s no quick fix, detox, crash diet or magic pill that’s going to get you your dream body in a week. #sorrynotsorry
People will ask what I do to stay in shape and ask if there’s anything they can do to lose a couple pounds... and I will give you everything you need to know. But what’s more important, is what you decide to do with that information. .
You can take that and say, “omg I can’t do this.” Or you can take it and say, “okay, it’s time to make some changes. Let’s do this!” .
If you’re not willing to do the work, you’ll never reach your goals. Sometimes sacrifices need to be made and to see a change, you may need to be forced out of your comfort zone. .
So enough with the excuses. It’s not your friends/family’s fault that you can’t stay on your diet. It’s not your job that’s keeping you from getting a workout in. It’s the fact that you’re not willing to do what it takes to reach that goal you’ve been promising yourself you would do. .
So dream big, work hard, stay focused and believe in yourself.
Ich muss euch einfach mal Danken.
Gestern Abend sind wir hier 30 Tausend geworden, auch wenn es manchen komischer Weise gerade anders angezeigt wird 🧐
Es ist unglaublich wie schnell das jetzt ging. An Heiligabend sind wir erst 10k geworden 😳
Es ist für mich trotzdem irgendwo nur eine Zahl, was mir jedoch wirklich etwas bedeutet sind die Leute die dahinter stehen und mich jeden Tag aufs neue Supporten, so wie es auch schon am Anfang war 🙏🏽
Ich bin einfach unendlich dankbar dafür, ihr gebt mir wirklich so viel! Eure lieben Nachrichten die ich jeden Tag lesen darf, euer mega Feedback zu all meinen Fragen, euer Vertrauen das ihr mir schenkt, wenn ihr mich um Rat fragt und und und... ♥️
Es ist wirklich nicht selbstverständlich so eine aktive Community zu haben 🥰
Fühlt euch alle gedrückt und macht euch noch einen schönen Abend !♥️