Swipe for today’s workout ⬅️
💕 Glute Day 💕
1️⃣ Super set: barbell hip thrust (12 reps) + hip abductors with a hip circle (30 reps) 4 sets
2️⃣ Banded sumo squats (10 reps, 4 sets)
3️⃣ Split squats (8 reps each side, 4 sets)
4️⃣ Deadlifts (10 reps, 4 sets)
I also jumped a little rope before the workout to warm up & after to get a little cardio in 😁
Awesome and tough (!!!) exercise for your glutes, that you can do from the comfort of your home 🏡.
Single leg squats - do 10 on each side for 3 rounds.
We recommend you start from a higher surface, perhaps a chair that is not too low, and build up your strength from there. Eventually you can try it on lower things - like this couch in this video. The lower you sit the harder it is to get back up!!
So after a bit of a break I’m back on this one. You make mistakes in life but if you learn from them that’s all that matters. 🔥🔥🔥🔥IM BACK
A Week 7 change up...well I didn't see that coming, but no problem. 👍🏽😉👊🏽
P O P C O R N🍿at the movie 🎥 theatre is always better! And @regalmovies
it’s vegaaaan 🙌🏽👏🏽 (even with the “butter”)😉. Also the #widowsmovie
was so bomb 💣 go see it!
🍑Booty Burner Today🍑
•Cable Front Squat-4 sets of 8-12 reps *Tighten core for stabilization
• Cable Kickbacks- 4 sets of 8-12 reps on each leg * After the kickback, slowly bring leg back to starting position to really work those muscles
•Leg Press- 4 sets of 10 reps *position feet high and close on the board to target the glutes * increase weight each rep if you are successful completing 10 reps
• Dumbbell Glute Extensions- 4 sets of 10 reps * Squeeze your glutes when you raise your legs. This is a burner but worth the pain🍑
• KB Hip Thrusts- 5 sets of 10 reps *Increase weight each rep if comfortable
• Jump Squat into Burpee- 3 reps of 20-30 seconds *This is the last exercise to really burn those legs and complete the booty burner workout🍑
#bootybuilder #fitgirls #fitspo #traindirty #squats #toneuptuesday #fitness #iamfirstphorm #legionofboom #gymmotivation #bootygains
Hit a quick back workout tonight. Slowly getting my #wings
and glad to be back on strength training routine. Moving heavy stuff is good for my body and soul. Lol.
Also glad to be using preworkout again. Long 3 weeks without @insanelabz
pyschotic! Check out the link and my bio and use my code v1rotate25 for 25% off all products!!
And so the countdown to my 21st birthday begins, time to lean out ✌🏼hurry up March I’m ready to drink.. legally🤪🍾
You know what they say about summer bodies being built in the winter ❄️
Silvia be always working out her entire body to get that sexy ripped physique that leaves everyone amazed! Much love to you Silvia!
BLUE BANDS ARE OUT OF STOCK! BLACK ARE VERY LIMITED ; Your 🍑 will thank you cause these are 💣 AF and the burrrrrn 🔥 Go use ASHLIE at checkout. I’ll be recording my workouts VERRRY soon since I’m following MamiMel’s @Melanie_valeriefit
plan on @the_cartelle
DM me if you have any other questions loves.
BUILD THAT BOOTY in COMFORT with our Booty Builder Barbell Pads! 🍑Our barbell pads come with 2x customized straps to ensure they stay nice and snug on the bar, no messing about here! Say bye bye 🙋♀️ to hip bruises and HELLO to that peachy booty! 🍑🔥 @kristybianca
3 years apart. And in all honesty, it didn’t take me 3 years to make this progress. It was just the most comparable photo(stay tuned for next transformation)
Unpopular opinion: Squats don’t create booties🍑
Now, HEAR ME OUT. Anatomy is wild cool, people move their bodies weird, & there are different ways to get to the same goal. Okay, let’s continue.
Depending on how a squat is executed, it could mainly be triggering the quads, OR it could be glute focused. Mind muscle connection should be considered. .
Now, HIP THRUSTS. Weighted hip thrusts provide a way to move your body to where your glutes could/should do most of the work. Less back and quads involved🤗
HIP HINGE. Learn what a hip hinge is and how to execute properly and it’ll change your world. One of my fav resources is on @soheefit
And so does nutrition. Ditch the 100 body squats a day and focus on the basics. I promise you’ll do so much more
Now accepting 10 clients who are serious about getting results and are tired of trying soo hard only to see minimal results.
Let’s work smarter, not harder 😊💪🏽🍑 #transformation
2 years apart......I had fallen off from working out on the regular, my eating was terrible and I was unhappy w a lot personal factors in my life....that wasn’t the mindset I was used to having. 🤨🤨 Moving forward I made changes and nothing but positive things have come into my life 🙏🏼🙏🏼 ❤️❤️#transformationtuesday