(adsbygoogle = window.adsbygoogle || []).push({});

Statistics

WOMEN’S FITNESS PAGE 🏋🏽‍♀️ gainzvillle gainzvillle Posts

gainzvillle. • ・・・
-
#EverydayIsLegDay Resistance Band & Bar Pad available on my we

• ・・・ - #EverydayIsLegDay Resistance Band & Bar Pad available on my website. *link in bio - Outfit: @Ryderwear code: sommer10 . - 4 Rounds: 400m run Barbell Back Squats x20. *not shown - 4 Rounds: Barbell Reverse Lunges x20 Wall Balls x15 - 4 Rounds: 400m run Dumbbell Goblet Squats x15 Banded Squats x25 - Hip Thrusts 5x15 - Bicycle Crunches 4x30 Tall Plank 4x1min Forearm Plank 4x1min - @celsiusofficial #celsiuslivefit #celsius - - - #teamryderwear #legday #workout #bodybuilding #losangeles #fitness #train #abs #squats #crosstraining #girlswholift

Share 557 4
gainzvillle. • ・・・
Everyone loves a nice booty...but are you BUILDING or SHAPING yo

• ・・・ Everyone loves a nice booty...but are you BUILDING or SHAPING your butt with your training/nutrition regimen??👀 There is a DIFFERENCE! 💪🏽 If you aren't reaching your goals on your own, I can help. I want us all to reach our Fitness Goals! 💥www.tayione.com for training inquiries💥 🎶🎶@wale #BuildYourBody #TrainLikeTay #sundayfunday #legday #hiitworkout #weightlifting #workout #gymworkout

Share 1070 24
gainzvillle. • In most cases, your compound movements should be completed BEFORE yo

• In most cases, your compound movements should be completed BEFORE your isolation movements. Your compound movements (aka multi-joint movements) will give you the most bang for your buck. Since they require a lot of muscles to complete, you are able to lift heavier weights and progress faster than you do with isolation movements. So, they should be prioritized. . HOWEVER: there's a catch . 🌸PRE-EXHAUSTION METHOD🌸 . This method changes the script, but it does so strategically. With the pre-exhaustion method, your goal is to exhaust whatever lagging muscle you're trying to stimulate with a single-joint (isolation) movement BEFORE your compound lift. This will help with activation during the compound lift and will further exhaust said muscle during the compound lift. . Some examples: ➡️QUADS: leg extension before squats ➡️HAMMIES: leg curls before RDLs ➡️BACK: dumbbell pullover before pull ups ➡️SHOULDERS: lateral raise before military press . All of these examples are first fatiguing a single muscle group with an isolation movement, and then going into the compound movements after. . Give this a try, tag a friend, and let me know what you think!❤️ . Beats: @joostanbeats . @gainzvillle . #fittips #fitness #workout #lift #fitgirl #legday #preexhaustionmethod

Share 494 17
gainzvillle. •
•

MOMMY AND DAUGHTER LOVE!!!! 😍❤️🔥❤️😍🔥❤️🔥❤️😍 •

Pajama onesie

• • MOMMY AND DAUGHTER LOVE!!!! 😍❤️🔥❤️😍🔥❤️🔥❤️😍 • Pajama onesie workout with the Family ❤️ “Mom can my babies please workout with us? They match us” 🥰 Lil Ms. Boston is really keeping up 💪🏽 I’m one proud Mama 😍 #workoutpartner #BestFriends #LikeMotherLikeDaughter #ThickFit #MommyAndDaughter #FitMom #momlife #workoutoftheday

Share 587 53
Advertisement
(adsbygoogle = window.adsbygoogle || []).push({});
gainzvillle. •
•

I find these types of deadlifts so much easier and I can proper s

• • I find these types of deadlifts so much easier and I can proper squeeze my bum at the top as you can see. I definitely recommend these as they are also so much safer than RDLs in general. I also like to add a resistance band to some of the exercises as it will engage your glutes more so if for example you are quad dominant or don’t feel the exercises in your glutes as much, try adding a resistance band,they are so cheap and they’ll change your life! . Deadlifts and squats are gluteus maximum focused exercises while the single leg deadlift engages your side booty/hips. It’s always important to target your glutes from all angles so try to mix up your workouts for faster results. . Easy yet very effective glute workout 🍑 . ▪️Activation. Always start with a warm up exercise before your actual workout. Remember your glutes are “sleeping giants” and need to be activated properly if you want them to fully engage throughout your session . ▪️For my actual workout, I used the leg push down and simple narrow stance and wider stance squats . ◾️Finish off your workout with a glute burner. I like to add some weight on fire hydrants and also use a resistance band to really feel the burn. At the end of your session do as many reps as you can. . N.B. I also did some heavy lifting in between these as you have to alternate heavy lifts with lighter ones to really grow your glutes. Hit the link in my bio to get my guides and learn how to naturally grow that peach 🍑 💪🏽 ⬇️Comment below if you have any questions⬇️ #gymlife #bootygains🍑 #glutes #gluteos #gymshark #gymsharkwomen #fitfam #shesquats #gainsville #gains #buildabooty #gymexercises #squats #naturalgains #gymmotivation

Share 1626 44

🦋 IT IS YOU 🆚 YOU 🦋 You need to eliminate the thought of wanting all the success to happen overnight. Never did I imagine in my wildest dreams that I would lose 15 or 20kg let alone over 45!!🤯 Moral to the story is you don’t need to have everything sorted out in order to have success or to make progress. By cutting out junk foods/sugary drinks, monitoring portion control and starting with minimal walking a few times a week I managed to lose weight. Not only did the number start to shift on the scale, but I felt a shift I’m myself- a sense of achievement and self-satisfaction. From then onwards I knew that I didn’t need to go on a restrictive ✌🏻diet✌🏻 or exercise regime to lose weight. It’s so important to go at your own pace, and if that slow and steady 🐢 so be it. Some progress is better than no progress at all.💯 Sometimes transformation isn’t always about hitting a goal on the scale. It can be overcoming food binges, strength goals in the gym or maintaining a healthy life balance overall. Whatever direction you choose to go, make sure you stay true to yourself and if your goals or overall outcomes change🤷🏻‍♀️ that’s totally okay.💖 We were built to be real not perfect.👌🏻 #weightloss #fitnessjourney #fitness #beforeandnow #weightlossmotivation #weightlosstransformation #healthandfitness #healthandwellness #beforeandafter #weightloss

Share 438 24

Who says eating clean, regular exercise and a whole lot of self love can’t slow the aging process down...⁣⁣ ⁣⁣ (1999) 20 year old Shane vs (2019) 40 year Shane. So many lessons learned. Brace face, no booty, skinny fat, unhealthy, way too much time in the tanning salon 😖, lost, no direction, fake smile and all. I wouldn’t trade who I am today to be who I ever was at any stage of my 20s. ⁣⁣ ⁣⁣ Maybe I’ve aged...Maybe I haven’t...but then again age is just a number, right? ⁣⁣ ⁣ I’ve been doing this thing called adulting for a while now...but make no mistake, I made a whole lotta mistakes along the way. No regrets, thankful for every trial and tribulation I’ve been through...they made me who I am today. All apart of Gods plan. And let me tell you nothing looks or feels as good as loving your damn self unconditionally, flaws and all!!!! ⁣ ⁣⁣ #fitnessjourney #aginggracefully #20yearchallenge #transformation #transformationtuesday #glowup #girlswholift

Share 1515 43
gainzvillle. •
•
Every girl wants that rounnndd shaped booty!  We actually have 3 m

• • Every girl wants that rounnndd shaped booty! We actually have 3 muscles that make up our glute muscles, which is why it is important to work allll of them to get that juicy, fulllll, round look! 🍑 . 1️⃣Single leg squat on bench (these are SO much harder than they look) . 2️⃣Single leg deadlift . 3️⃣Single leg bench hop overs 4️⃣Side lunges (these are KILLER) . 5️⃣Curtsy lunge . 6️⃣Cable abduction . Let’s talk about gym phobia! . . Coming from someone who has been training in a gym environment for years, I can tell you I still have days where I just feel out of place or nervous!! You are NOT alone in this and the feeling is normal!!! Gyms can be SO intimidating!! . Just remember that EVERYONE starts somewhere and even that experienced person was in your shoes at one point!! . Sometimes to get better and feel more comfortable with something you just have to get out of your comfort zone and DO IT! . The other thing is, don’t you ever let anyone bring you down or get to you!!!! If you are in the there doing your best and working on bettering yourself, nobodies opinion can bring that down!! You got this babe!! 🌟 . My top tip when getting into the gym is DONT overcomplicate things and keep your workouts simple until you get more comfortable!! Here is a great dumbell only leg workout you can crush 🌟🌟 Save this workout in your bookmarks so when you get to the gym you have it all ready to refer too! 💫💫 • #legworkout #legday #glutes #gluteworkout #workoutvideos #gymworkouts #weightlossplan #weightloss #fitnessvideos

Share 280 43
gainzvillle. •
•

HIP ABDUCTORS & BANDED BOOTY BURNERS 🍑🤤🔥
•
Time to get that bo

• • HIP ABDUCTORS & BANDED BOOTY BURNERS 🍑🤤🔥 • Time to get that bootyfull booty😋 These are my FAVORITES🙌🏼 A lot of people will say this is a bullshit machine but if you do the exercises correctly I promise you will see serious results. I’ve been using this for 5 years now and clearly it’s working😎 • 1️⃣Reverse Raised Hip Abductors 2️⃣Seated Single Leg Hip Abductors 3️⃣Seated Hip Abductors • I always do 3 sets, 15 reps each leg for the single leg, and 25-50 reps for the other 2! Try to increase the weight after each set!🔥🔥🔥🔥 • 🔥 Banded Booty Burner 🔥 These are my absolute two favorite banded exercises I’ve been doing for a couple months now! Go slow and make sure to be in control of each movement🙌🏼 • 1️⃣ Banded Kneeling Squat w Side Lunge 2️⃣ Banded Hip Rotations • Do 4 sets of 12-15 reps each leg 😎 Prepare yourself for the BURNNNN. The booty gains will be worth it you can thank me later 🍑🍑🍑 • Double tap, bookmark, and save for your next booty day! Let me know what you guys think of these two!🤗 • Also peep these amazing @celestialbodiezcollective leggings yet again! These high waist zip me up leggings are my new absolute favorite! They do not slide down, they are so soft and mold perfectly to your figure! Set your calendar these beauties are releasing this Friday November 1st!!! I am a size medium for reference! 🎥 @1jchic

Share 847 29

I used to have eating disorders, used to skip all my meals because all I wanted was to be skinny. I used to be bullied at school, people used to take advantage of my insecurities. I used to be very nerdy and reserved, never liked the reflection of myself and used to hate my body. Until I joined the gym for the first time. I started liking the feeling I was getting after a workout. I wasn’t going to look in a certain way but rather to feel better. Started watching documentaries, reading books and articles about lifting which soon became an obsession for me. An obsession to finally feel strong and never let anyone mistreat me or make me feel like I wasn’t good enough. I wasn’t just building muscles, I was also building my confidence and my strength. I wasn’t even thinking about growing a booty, that just came along with lifting and learning more and more. After this, lifting became my passion, it truly saved my life and gave my the confidence to become who I am today. I lift to feel good and not to please anyone else. I am forever grateful for what the gym has taught me and I will forever keep helping other women who need this. We need a community where we can support each other and believe in ourselves, we need to feel empowered because you can’t even let anyone EVER make you feel like you are not good enough, you are worthy, you can do it 💓 #transformation #bulking #bulkingseason #eatingdisorder #muscles #muscle #weightgain #girlswholift #weightlifting #fitnessmotivation 👉🏽 @chiara_pugliesi 👈🏼

Share 1718 77
gainzvillle. • CARDIO WORKOUT✖️MACHINES!

Who’s ready to work up a sweat 💦! As req

• CARDIO WORKOUT✖️MACHINES! Who’s ready to work up a sweat 💦! As requested I have filmed a variety of cardio ideas for you. I personally find cardio quite boring, so I am always coming up with different ways to keep my cardio spicy 🌶. Get it saved for later guys☺️ & let me know how you get on. Tag your workout partner and try these exercises together for that extra added motivation.....let's go get 👊🏽💪🏽 Cardio Workout: ▫️Option 1 - Treadmill Incline brisk walk - Set your treadmill to 15 % incline and your speed to a walking pace around 3.5 mph - Perform this walk for 10-15mins. Try not to hold onto the treadmill or lean, I know the temptation is real and I mean REAL but it is way more beneficial for you if you just go slower and don’t hold on. ▫️Option 2 - Treadmill interval sprints - 30secs on 30secs off - Set the treadmill to a speed that you can sprint as fast as you can for 30secs and then rest for 30secs - Perform this interval sprint for 10 mins. After the 10mins of sprints sometimes I put the incline up to 15% and walk for an extra 5mins to add that little extra target on my glutes and hamstrings 🔥. ▫️ Option 3 - Stepper with squat steps - set stepper to fat burn and complete 4.5mins of stepping to 30secs squat stepping repeat 4 times. Perform this for 20mins. Your quads and glutes will be fire 🔥. ▫️Option 4 - Rowing machine - 🌶Overhand grip rowing - Perform for 1min straight into 👇🏽 🌶🌶Canoe rowing - Perform for 1min straight into 👇🏽 🌶🌶🌶Underhand grip rowing - Perform for 1min - repeat 3-4 times. Try these cardio exercises in your next session. All my workouts fuelled by reflex nutrition muscle bomb pre workout 💪🏽 and recovered by their whey protein. Discount code: PTSHANTE580 for 40% off their entire range (except bundles). Ad Song 🎶- Body - Summer Walker #shredded #running #treadmill #cardio #treadmillworkout #cardioworkout #run #hiitworkout #cardioblast

Share 417 47
gainzvillle. ・・・
.
.
While the range of motion of any exercise is important to mast

・・・ . . While the range of motion of any exercise is important to master, there is a large misconception about the ROM of RDLs. Many people will try to go as far down as they can during dumbbell or barbell RDLs. BUT, that kind of depth is actually considered a stiff-legged deadlift NOT an RDL. Is there purpose to stiff legged deadlifts? Yes, absolutely. But, you don't have to aim for that depth if you're just attempting to do RDLs. Shooting for depth also poses a problem for a lot of people who are either: . 1️⃣not ADVANCED enough for that kind of range of motion or 2️⃣not FLEXIBLE enough to for that kind of range of motion . If you do not yet have enough mind-muscle connection in your hamstrings, or enough hamstring strength, it may be difficult for you to solely pull up with your hamstrings during a stiff-legged deadlift. Same is true if you lack the flexibility in your hamstrings. . ✅HOW TO FIX IT YOUR RDL✅ Focus on keeping you core tight, your back straight, and going JUST below your knees. No need to go any further than that! Once you feel the mind-muscle connection and strength building up in your hamstrings, THEN try out stiff-legged deadlifts! . Outfit: @echt_apparel . . . #rdl #squat #deadlift #lifting #squats #legday #fittips #fitfam #fitnessgirl #workoutvideo

Share 983 37
Advertisement
(adsbygoogle = window.adsbygoogle || []).push({});
gainzvillle. •
•

TAG A FRIEND AND MAKE SURE YOU GIVE THIS WORKOUT A TRY BY @its_ju

• • TAG A FRIEND AND MAKE SURE YOU GIVE THIS WORKOUT A TRY BY @its_jus_anna 😍🔥 YOU WILL NOT BE DISAPPOINTED 🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥 • • #fitnessgoals #fitmom #girlswholift #legday #workoutoftheday #weightlifting #weightlossjourney #dietplan #dietplans #quads

Share 935 34
gainzvillle. •
•
・・・
LEG DAY FROM HELL 💀 I wanted to quit so many times today. Mot

• • ・・・ LEG DAY FROM HELL 💀 I wanted to quit so many times today. Mother nature came thru swanginnnn this morning 😩 and really did her best to <cramp> my style (pun intended) and keep me from being great today. . Even though everything I did hurt that much more, and took that much more energy, I had to remind myself that 👉🏽 success is found in the execution. Any one can say they want to change. Any can set a goal or make a plan. BUT ARE THEY WILLING TO EXECUTE? . Even when you don’t feel like it... Even when there aren’t enough hours in the day... When you’re feeling down, discouraged, un-motivated or just plain tiiiiiiide, can you pick yourself up and EXECUTE? . Losers find excuses, winners find a way to execute no matter what. And today I was determined to WIN. . REMEMBER: The only difference between who you are today and the person you want to become is EXECUTION. You are not a loser. Find a way to win. . Get ya a*** up and GO BE GREAT TODAY. . . www.danyelewilson.com ✨ . . . . Workout: @braceyperformance Song: Facts by Kevin Gates . #STRIVE #striveforgreatness #legday #legworkout #functionaltraining #athlete #strengthtraining #hiit #cardio #abs #core #glutes #conditioning #squats #workoutmotivation #gymmotivation #bootybuilding #workout #fitness #power #workoutvideo #fitnessmotivation #fitspo #fitnessgirl #fitnessaddict #healthylifestyle #healthylife #motivation

Share 682 39
gainzvillle. •
•

BOOTY BUILDING 🍑 ⁣
⁣
Working the glutes has been a HUGE goal of

• • BOOTY BUILDING 🍑 ⁣ ⁣ Working the glutes has been a HUGE goal of mine these last few weeks and I am already noticing a difference in the shape of my bootay! ⁣ ⁣ What have I been focusing on? ⁣ ⁣ 🔸 Slowing down the movement and focusing on SQUEEZING the muscle I’m trying to use ⁣ ⁣ 🔸 Upping the weight ⁣ ⁣ 🔸 HIP thrusting for days (at least 5-6 sets per leg day) ⁣ ⁣ 🔸 Working my glutes twice a week ⁣ ⁣ LOW IMPACT LEG DAY! 👏🏻⁣ ⁣ You don’t have to lift hundreds of pounds squatting to see progress!!! I can tell you first hand I did most of this leg day strictly with cables and am SORE today! ⁣ ⁣ Notice that in all of these exercises I am HOLDING for 1-2 seconds at the bottom exploding up and holding again! This is reaaaally activating and making my glutes hold that weight and putting more stress on the muscle! ⁣ ⁣ If you are someone who can’t lift super heavy, add in extra reps and hold your movements for extra time! ⁣ ⁣ 🔸 Cable kickbacks⁣ ⁣ 🔸 Rope cable deadlift glute squeeze hybrid 😂⁣ ⁣ 🔸 Cable rope front held squat ⁣ ⁣ 🔸 Plate reverse lunges (lighter weight - extra reps) ⁣ ⁣ Now go grow the 🍑 #gluteguide #gluteworkout #humpday #gains #gainz #fitnesstips #fitnessguide #gymworkout #nutrition #shredded

Share 1099 58
gainzvillle. •
• ・・・
Sweat it out Sundays feat. @Mrbanks We performed 2 circuits wi

• • ・・・ Sweat it out Sundays feat. @Mrbanks We performed 2 circuits with 3 workouts in each circuit for 4 sets, 30 seconds working and 30 seconds resting. Circuits below👇🏼 Don’t forget to double tap ♥️ & save this post for later ✨ TYSM💕 • • • First Circuit: - DB dead to squat - DB reverse lunge to press - DB dead to row Second Circuit: - DB dead squat to press - DB push-up to cross over - DB squat jumps • • • Bra: @lululemon Shorts: @Nike

Share 1421 58
gainzvillle. •
・・・
FULL BODY WORKOUT! 💦
⠀
If you’re trying to get functional and g

• ・・・ FULL BODY WORKOUT! 💦 ⠀ If you’re trying to get functional and get a sweat on this is the routine for you. I added some awesome movements to get explosive, to help with core strength/mobility, hip stability, and tons more. ⠀ 🍁 banded stiff legged deadlift 🍁 clean and squat Press 🍁 kettlebell swing 🍁 squat with hip rotation 🍁 overhead press - reverse lunge - oblique twist 🍁 battle rope slams - burpee pushups 🍁 Russian twists ⠀ Do this for 3 rounds x 15-20 (3 sets of 5-10 for the clean and squat Press) ⠀ Hope you’re ready to sweat your booty off and get those gains! 💪🏽🤩 Outfit: @nike @nikewomen @healthfulmediation

Share 1103 33
gainzvillle. •
・・・
.
.
Last week on IGTV I let you all in on a little secret: contr

• ・・・ . . Last week on IGTV I let you all in on a little secret: contracting your glutes at the BOTTOM of your squat is MUCH more optimal than focusing on squeezing at the top of your squat. This is because the most tension on your body during a squat, is occuring when your hips are in flexion. . ❌BUT, there was a problem❌ . A lot of you then reached out to me saying you couldn't feel your glutes activating at the bottom of your squats. This could be happening for a few reasons: 1️⃣You're not pushing your hips back & instead just "squatting donw" 2️⃣You're quad dominnat . So, to fix this, you'll want to either 1) work on getting your hips to push back or 2) work on gettting your glutes to activate. In both these scenarios, BOX SQUATS will be your best friend. . WHY BOX SQUATS? 1️⃣Aiming for a box or bench behind you forces you to push your hips bacl 2️⃣A dead stop at the bottom allows you to focus on contracting the muscles you want to contract to lift the weight back up . Practice these frequently and eventually youll begin to feel glute action during your regular barbell back squats! . Tag a friend, share to your story, and give this a like!♥️ . . . #squats #legday #legworkout #fitness #fitfam #fit #fitgirl #fittips #fitnessmotivation #squat

Share 1511 38
gainzvillle. ・・・
Heels elevated squats 🔥🔥⁣⁣
⁣⁣
⁣⁣
Heavy leg press superset with b

・・・ Heels elevated squats 🔥🔥⁣⁣ ⁣⁣ ⁣⁣ Heavy leg press superset with body weighted heels elevated squats. ⁣⁣ ⁣⁣ I get a lot of questions about heels elevated squats. I personally love elevated heels for a number of reasons. Mainly the recruitment of #quads results #quadsweep⁣⁣ ⁣⁣ Elevating the heels decreases range of motion at the hip and improves range of motion at the knee, helping to recruit more quadriceps muscle fibers and improved neural drive. When the heels are elevated, it forces the ball of the foot to make greater contact with the surface. ⁣⁣ ⁣⁣ Keeping your spine erect and your lower slightly arched, squat until your hamstrings cover your calves, and your glutes are well below your knees. ⁣⁣ ⁣⁣ I only recommend heels elevated squats once you know how to squat properly. If you don’t have proper ankle flexibility, do not perform squats with heels elevated. ⁣⁣ ⁣⁣ Keep your posture in line and perfect your form with @vannabelt V-Belt despite the negativity surrounding #waisttrainers for the past 5 years I have consistently used my V-Belt during my training sessions. I don’t like bulky weight belts that dig into my hips. @vannabelt V-Belt when sized correctly has just enough compression needed during your training sessions. ⁣⁣ ⁣⁣ @vannabelt Save and Support w/code: ⁣⁣ STAYLOR10 💜⁣⁣ ⁣⁣ ⁣⁣ #womenwholift #fitnessmom #legs #fitnessgirl #staystrong #health

Share 2352 75
gainzvillle. •
•

Sometimes you need to throw on a big baggy sweater and get it DON

• • Sometimes you need to throw on a big baggy sweater and get it DONE 👊💯⁣ ⁣ ⤵️⁣ 1️⃣ Reverse Lunge 10/sidex3⁣ 2️⃣ Squats 15-20x3⁣ 3️⃣ Goodmornings 15x3 ⁣ 4️⃣ Front Squat 15x3 ⁣ 5️⃣ Kettlebell swings 15x3⁣ ⁣ ENJOY 🦋🦋🦋🦋⁣ ⁣ 🎥 Subscribe to my YT! New videos weekly🙌⁣ 📲Apply for 1-on-1 Beyond Bikini Transformation Program- www.hannahmacrae.com ⁣💪 ・・・ If I haven’t trained in a week, was sick or on vacation, I always do a full body workout on the first day back! ⁣⁣ ⁣⁣ There are SO many benefits...⁣ ⁣ 🔥increases metabolism ⁣⁣ 🔥maximizes tension (as you’re training the same body parts 3-4X per week)⁣⁣ 🔥great for beginners as you won’t get incredibly sore, not being able to go back to the gym for another couple days after 1 leg day sucks! ⁣⁣ 🔥better hormonal profile (less stress on the body) ⁣⁣ 🔥improves fat loss ⁣⁣ ⁣⁣ WORKOUT⁣ 1️⃣ Pin Squats (with pause at bottom) 8-10x4 ⁣ 2️⃣ Barbell Shoulder Press 10-12x4⁣ 3️⃣ Lat pull down 10-12x4⁣ 4️⃣ Straight Bar front Raise 15x3 ⁣ 5️⃣ Barbell Curl 15x3 ⁣

Share 303 23
Advertisement
(adsbygoogle = window.adsbygoogle || []).push({});
gainzvillle. •
•

TAG YOUR WORKOUT PARTNER AND GIVE THIS. WORKOUT A TRY 🔥🎉😍🔥🎉�

• • TAG YOUR WORKOUT PARTNER AND GIVE THIS. WORKOUT A TRY 🔥🎉😍🔥🎉🔥😍🎉🔥 • • #fitnessmodel #beastmode #flex #gymworkout #weightlossjourney #fitnessmotivation #diet #dietplan #weightlifting #girlswholift

Share 1559 42
gainzvillle. •
•
TAG YOUR FITNESS PARTNER AND GIVE THIS WORKOUT A TRY 😍😬🔥
•
•
•

• • TAG YOUR FITNESS PARTNER AND GIVE THIS WORKOUT A TRY 😍😬🔥 • • • #girlswholift #workoutvideos #fitguide #weightlossjourney #weightloss #fatloss #fatburner #fatburningworkout

Share 721 26
gainzvillle. •
• ・・・
BOOTY WORKOUT ✖️ DUMBBELLS!

Happy humpday guys! This is a dum

• • ・・・ BOOTY WORKOUT ✖️ DUMBBELLS! Happy humpday guys! This is a dumbbell only workout making that booty round like a 🍑. This is a workout that can be done at home or in the gym, so there’s no excuses guys 🙅🏽‍♀️. Another highly requested workout from you all, so don’t forget to show some love 💕. Get it saved for later ☺️ & let me know how you get on. Tag your workout partner and try these exercises together for that extra added motivation.....let's go get 👊🏽💪🏽 Workout: ▫️DB Curtsy to reverse lunge complex - don’t forget to repeat on alternate side ▫️ DB lunge to split stance RDL - repeat on alternate side - TIPS - For the split stance RDL - hinge at your hips keeping your back flat, keep a slight bend in the front leg, when your go down allow a big stretch in your hamstring and squeeze the glute on the way up. ▫️DB sumo SLD to sumo squat complex - Everything sumo for the booty 😏. I positioned myself in a sumo stance with toes pointing outwards slightly, keeping my spine neutral. ▫️DB Goblet squat - hold the DB weight close to your chest and just under your chin. Holding the weight close to your chest allows you to squat deeper 🔥. ▫️ DB bent leg side lying hip abduction - OMG these burn like 🔥🔥🔥, hold weight on top of the moving leg - don’t forget to repeat on alternate side. Perform all exercises 10-12reps x 5 sets🔥. Try adding these booty exercises to your next booty day! All my workouts fuelled by reflex nutrition muscle bomb pre workout 💪🏽 and recovered by their whey protein. Discount code: PTSHANTE580 for 40% off their entire range (except bundles). Ad Song 🎶- I’ll kill you - Summer Walker ft Jhene Aiko

Share 615 53
gainzvillle. •
• ・・・
I always talk about how much I LOVE Pilates and how I used it

• • ・・・ I always talk about how much I LOVE Pilates and how I used it all throughout my pregnancy. I'm grabbing some of my workout video clips to share with you showing some basics of Pilates techniques on foundation exercises. ⁠⠀ ⁠⠀ In this video, it was a live workout, but I’m walking my beautiful Hourglass Workout / TWL client @esmealpha through the Pilates Table Top Level 2 (level 1 would be feet on the floor). Feel free to get on the ground and join in (if doctor approved of course). ⁠⠀ ⁠⠀ Here are a few tips to keep in mind:⁠⠀ ⁠⠀ 𝟭 The entire movement should come from the 'powerhouse' aka the core, nothing should come from momentum.⁠⠀ 𝟮 Maintain a neutral spine⁠⠀ 𝟯 As you exhale zip up your core including Kegels). ⁠⠀ 𝟰 The knees should remain above the hips but slightly away from the body to engage the core and the shins should be parallel to the floor. ⁠⠀ ⁠⠀ ⁠⠀ Check out more of my training link in my bio. ⁠⠀ Some programs include: ⁠⠀ .⁠⠀ The Flat Belly Challenge (helping to give you a healthy gut through an easy to follow, easy to prep macroed meal plan focusing on holistic eating for 30 days (healthy for the whole family).⁠⠀ .⁠⠀ Train With Lyzabeth (on-line curve building program). All my best gym workouts to help build your glutes and cinch your waist + 5 holistic based eating plans + success trackers, and so much more. ⁠⠀ .⁠⠀ Check out the link in bio for more ❤️💪🏽⁠⠀ .⁠⠀ ⁠⠀ ⁠⠀

Share 422 23