•Exercise of the Day 🏋🏾♂️• •
Overhead lunges are great if you want to develop your Quads & Glutes and if you don’t like doing boring squats every fucking day.
Overhead lunges also target your shoulders because your holding a weight over your head & it also targets your Abs because when you lunge you have to use your core to balance yourself to make sure don’t tip over. •
You don’t need much equipment for these you can use any of these; a dumbbell, kettlebell, weight plate, barbell, or medicine ball.
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#BTBGFIT #BeGreat #fitnessmotivation #transformationtuesday #followus #legday #glutes #motivation #bodygoals #quadworkout #greatness
A giudicare dal video non si direbbe, ma nel 2007 mi sono diplomata in danza classica al San Carlo, dopo 9 lunghi anni. Quando ho smesso danza ho preso 10 chili, tutti insieme; una cosa che succede agli atleti di un certo livello quando smettono di allenarsi perché si mangia come prima, ma non ci si allena più. Così ho iniziato a fare più attenzione all'alimentazione e mi sono avvicinata alla palestra. Credo che proprio da qui sia partito lo slancio che mi ha portato a scegliere il lavoro che faccio oggi. Per me la palestra all'inizio era solo uno modo di fare movimento, poi è diventata una vera e propria passione. Mi alleno due volte a settimana perché spesso di più non riesco ed alleno le gambe entrambi i giorni, in pratica sono squat-dipendente! Puo' sembrare un esercizio rivolto esclusivamente alla parte inferiore del corpo, ma non è così. Provate a farlo (con criterio) e ditemi se non vi escono pure gli addominali! Per me è in assoluto uno degli esercizi più completi. Make squat, non war ❤️
#cibo #nutrizione #nutrition #diet #nutrizionista #nutritionist #followme #benessere #ciboitaliano #italianfood #health #beauty #palestra #workout #fitness #squat #gym #legday #gambe #motivazione
CLIENT HYPERTROPHY LEG WORKOUT💪
Warm up: 5 minute upright cycle followed by dynamic stretches | Hamstring sweep the floor, walking knee to chest, standing quadriceps stretch, open + close gates for hips. (30 seconds each)
Exercise1️⃣ - Barbell Paused Squat (5 Sets, 5 Reps) | Driving hips through at the top, pushing knees out on the downward motion for 🍑 activation; pause at the bottom for 1-2 seconds.
Exercise2️⃣ - Barbell Romanian Deadlift (5 Sets, 5 Reps) | Focusing on a slow eccentric motion to fatigue the hamstrings, whilst driving hips through the bar at the top of movement. 🍑
Exercise3️⃣ - Dumbbell Bulgarian Split Squat (4 Sets, 6-8 Reps) | Keeping a neutral spine alignment, full range of motion with knee touching the floor, squeezing abdominals for stability.
Exercise4️⃣ - Prone Hamstring Curl (4 Sets, 6-8 Reps) | Slow controlled repetitions, with a two second pause at top of motion to ensure optimum Hamstring contraction)
Exercise5️⃣ - TRX Assisted Pistol Squat Superset with Box Step Up Knee Thrust (3 Sets, 6-8 Repetitions each leg) | Gripping ground with toes, using abdominals for stability, driving knee up and squeezing 🍑 for the box step ups.
Exercise6️⃣ - Leg Extension Superset with Pause Squat Until Failure😨 (3 Sets, both until failure) | Turning toes outwards on the extensions to activate Vastus Medialis (teardrop); push lower back into seat to activate abdominals👍
COOL DOWN🙌 - 5 minute treadmill walk followed by static stretches all held for 45 seconds | seated toe touch, kneeling lunge, quadriceps stretch, seated side tilt, knee to chest✅
Excuse the videoing tekkers please peeps🤦♂️ #fitness #clienttraining #legday #hypertrophy #musclegain #healthiswealth #sports #gym #biggiesmalls #training
Tuesday deadlift day 🥳. I did sumos 105kg for 3x3s and conventional 85kg for 3x4s. After this I was drained but finished with sumo back offs of 80kg / hip thrusts and walking lunges 🦔.
Just had the greatest leg and 🍑 workout on this beautiful Tuesday, thanks to @paigereilly
💗 her leg guide has the greatest lower body workouts ever! I leave the gym feeling so good every time 💪🏼 ••• finished off my workout with some quick abs and walking on the treadmill!! I really like to finish all of my workouts with some walking because it helps my body cool down and just unwind after a good lifting session! •
I hope everyone has a wonderful week 💚
Week 7 leg day is DONE ✅ .
This 39 minute workout may have taken me 53 minutes to complete but I did it!!! And boy am I happy I did!! Check out the other moves in my stories🏋🏻♀️
Believe it or not. I start my workout feeling like crap and finish feeling fab!! I have not had a good cold like this in a LONG time 🙄 and I am doing everything I can to shorten the length of it! .
Emergen C, hot tea and honey, essential oils,Epsom salt baths, and getting an hour long massage today 😀 what tricks do you use when you don’t have time to be sick?!?!?!
Nutricion is most important than workout , thinking about that
Chin ups any and everywhere.
• RESULTS •
I’m Cuban (in case ya didn’t know 😉) yes, However I DID NOT get the “Cuban Genes” 😒
I didn’t get the LEGS, the HIPS, the BUTT, or the BOOBS lol 🤷🏻♀️ Therefore I must work EXTRA HARD if I want to see any type of results & that in fact is my plan!
Today was a killer leg day, I stepped up my game & did MORE reps with MORE weight. But if I’m not feeling sore tomorrow then I must go for even MORE next time! 👊🏼👊🏼 #GoBigOrGoHome #NoPainNoGain #Determined #Goals #LegDay #Motivation #Transformation #Fitmom #Gains
Last days to Santa Claus vacation here , Christmas soon
Check out results from small group training client Danielle!
Danielle has gained muscle and even kept her fat down in the process. We attribute this to the following in house approach:
✅ Individualized Tailored Nutrition To Her Body Type
✅Heavy Lifting (Training Body in full weekly, not just legs & Glutes)
✅Moderate Cardio (Not overdoing it)
✅Consistency, Patience, & Trusting The Process
If you’re looking to get stronger, improve your physique, and decrease body fat, ask me about my Small Group Weight Training and schedule a consultation to discuss your goals. Must be at an intermediate or higher fitness level to join Small Group. Visit misterelitefitness.com for pricing and other program options. .
Super awesome leg day today
having a successful leg day is always a great way to get your day started, or the worst way because then you cant walk
I had a little trouble getting the weight in my squats up as high as i usually do, but there is nothing wrong with that because your body fluctuates in strength and energy throughout the month so i just did my best
Besides that i did pretty good weight wise on all my other workouts
I am structuring my leg workout to include 5 major muscle group workouts (quads or hamstrings) and 2 secondary muscle workouts (glutes)
I am doing this because many of my primary workouts also target the glutes, so i am finding less need for a full glute isolation workout like i used to do
During my bulk my big goal was to get bigger quads and hamstrings, so buy structuring my workouts like this i am hoping to achieve that.
On push/pull days my secondary workouts are ab workouts.
I am planning on making sunday my “Glutes and Abs” day so that i am doing a little more of each
With the increase of my trainman intensity i am trying to increase my carb and protein intake
But i am not “watching what i eat” as much as i would during a cutting season.
I am simply eating as homemade as possible but allowing myself to eat foods that i generally would not let myself eat all the time- this might be cookies, sorbet, juice, etc.
I have a HUGE sweet tooth, so i am allowing myself to eat this now (because i am not so worried about fat intake) and i am going to cut it out around February or March- when i am planning on starting my cutting season
TOTAL CALORIES- 562
ACTIVE CALORIES- 661
AVG. HEART RATE- 148 bpm
❄️- Kneeling squats (3x10); 45° glute extension (3x10); Frog squat burn out (AMAP)