STAIRMASTER FATBURN 🔥😳 Get weekend readyyyy babes!! You heard him, you’re on top of the woooooorld! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1️⃣ 4 min walk 2️⃣ 2 min banded abduction walk 3️⃣ 45 sec run - use hands for balance 4️⃣ 1 min calf raise walk 🔁 3 times total. You’ll feel this in your bootay - well, you’ll feel it pretty much everywhere 💦🤩 Try to increase speed a little bit every round! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🎧 Kanye West - Touch The Sky (Two Friends Remix)
Time to REPEAT this one as I think it’s one of my most educational videos and I added a few things to make it easier to understand how your body works! ☺️ Also: let me know if you’d like more educational/helpful/tips-videos by pushing that heart 💜 thank youuu so much! 1️⃣ This is how your gluteus look if you’d peel your skin off. You can clearly see glutes Maximus. Medius and minimus are smaller and hides partly underneath Maximus. GM is ONE muscle and can not be targeted as “upper” or “under (butt)”. It’s physiological impossible to isolate one part of one muscle. Even if your muscle fibers run in different direction in some muscles and therefore you can put a little (we’re talking 0-10%” at top) more stress on some parts of your muscle in certain position of an exercise, the rest of the ROM in that exercise will make up for that by putting stress on the other part so you will never notice any difference. 2️⃣ What you should do if you’re looking to maximize target on your glutes and minimize on your legs: look for exercise that provides lots of hip joint movement and little to non knee joint movement like this Glute bridge for example! 🍑 Abductions showed using the mini band is great to target the smaller muscles (mini/med). 3️⃣ + 4️⃣Same goes for your six pack! (RA - remember I’m only talking six pack muscle here, not deeper abdominal muscles) which also is one muscle. There is 0 evidence that lifting your legs in any exercise will target only the lower part of the abdomen. The function of your abdominal muscles is to flex your spine - bending your upper body. You can see me pointing where Rectus abdominis starts an ends and how it function. As it ties in at your pubic bone and doesn’t go over your hip joint, bending at your hip will not activate your Rectus abdominis. Leg lifts does therefor more likely target your hip flexors. But if your knees goes over your bellybutton you are going to involve your RA in
Never felt more feminine than I do right now, after 5 years of hanging in the gym at the weight section. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Don’t let anyone fool you into thinking lifting weights makes you look manly. What lifting weight does is giving you CURVES, ENDORPHINS, STRENGTH & HAPPINESS. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Meet up spot for my ladies: Dumbbell station, XL. 😉💕
ONLY GOT 40? Well - it’s enough to make that peach sweat and legs turn to jello I promise! Save & see for yourself 😅💜 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🌸START with pumpers!! (Last swipe). 2x25. This is also something you can use if you don’t like having a dumbbell between your feet. 🙌 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀ ⚠️ 3set FRONT LUNGES (x10/leg) to JUMP SQUATS (failure). Do 10 reps on each leg then start jump asap! I promise you won’t be able to do many, hello jellolegs haha. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⚠️ 3set RDL (x10) to SQUATS (failure) using the side of the barbell. Holy shoot!! Try getting close to the bar - I had to step forward after a while but heck nooo way I would re-record this move because #dead, lol!! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⚠️ 3set GLUTE BRIDGE (x10) to SINGLE LEG GLUTE BRIDGE (bodyweight, failure). Ooooh heck! Pumping the last energy out of your glooootes with those bodyweighters ain’t no joke. *** failure = do as many as you can and then do 2 more! Rest 1,5min between every set. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🤞TAG a badass friendie who could do this! 🌸Also this is my own activewear brand hehehe oh my I loooove trying new samples secretly but this sneaky outfit ended up on camera hehe.
Might be my most known profile pic because yeah - abs 🙄😆 I’m not in this shape right now but I’m gonna be again! In this together with my teammates @teamlinnlowes 💜 We will motivate each other to push through these dark and cold months because soon spring will be upon us! I CANT WAIT! 😭🙏🌸 #readyforsunshine
SOS ⚠️ SOLID LOWER BODY DAY 😩🔥 I’m not joking. This session had me sore for 3 days straight! Must tryyyy for badasses ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1️⃣ STEP LUNGE 4x12. 🌸 Don’t use your resting leg to push off from the floor. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2️⃣ LUNGE SQUAT 4x12 🌸 Killer! Lungs and squat. Change leg for next set! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3️⃣ GOOD MORNINGS 3x15. 🌸 Try to step under the bar so the weight is just above your hips before bending down. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 4️⃣ SS THRUST - SPLIT SQUAT 6x10 🌸 Hip thrusts and as many split squat you can do right after! Change leg for next set. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Song: Juice Wrld - Armed & Dangerous
Thickmas is officially OVER! I can tell you that 😅 Time to lose some, 😜. I bet those of you who just signed up for my Total Shred can sign on that. Let’s SWEAT 💦 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🌸 HIIT CIRCUIT 1️⃣ 30 SECONDS - Kettlebell pull through (sandbag or dumbbell works aswell). 2️⃣ 30 SECONDS SS* Sit-ups & oblique boxing. Do 10 sit ups and continue with as many boxing as possible for the remaining time. 3️⃣ 1 MINUTE - Ball passes (30 sec) & ski jumps (30 sec). ♻️ REST 3 MINUTES REPEAT 5! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🤪 TAG someone you wanna do this with!
HAPPY NEW YEAR DARLINGS! May 2019 fulfill all your dreams ✨ I’m super excited about this year and I can’t think of a better way to start it off than to finally release my Total Shred plan (inside @fitplan_app) and my goaldigger nutrition guide! Whoooppp we’re LIVE! Link in bio as usual 💕 first 100 who downloads my nutrition help guide get 15% off with code: NEWME. (It’s only $29 full price, I want it to be affordable to everyone). Let’s start this year strong! 💪 Ilysm. #yougotthis