coming at y’all with a band only glue workout 🍑 this circuit can be used as glute activation at the beginning of your workout, a burnout at the end of your workout, or a quick at home glute workout 🔥 METHOD: 1️⃣ fire hydrants 2️⃣ standing glute kickbacks 3️⃣ squat to lateral leg lifts 4️⃣ ankle jumping jacks 🔥perform each exercise for 20 reps and then move straight on to the next 🔁 repeat the circuit x4 and feel the burnnnnn 💥💥💥
Your core will be on firee after doing this! 🔥🔥🔥 Take your core to the next level with this workout by @devin.barz 💪 Thank you in advance for following this fitness “feature” account and tagging your workout buddy! Most featured workouts can be done from the comfort of your home. Got free weights? You’ll love this #coreworkout . . LET US FEATURE YOU! We love carousel style videos with detailed instructions! Use the hashtag #homeworkouts_4u in your video and be sure to tag us @homeworkouts_4u - for a chance to be featured! And don’t forget to like our posts! . 💪 If diet, nutrition or mindset is where you struggle - click the link in our bio for your solution! . (We do not own the rights to content featured here nor are we responsible for the form and technique of those featured. Everyone has their own style. If you have constructive criticism, please keep it positive and constructive.)
💥💥Day 2 of the 15 day challenge has landed PEOPLE!!!! Let’s do this!!!! Grit those teeth and push on 👊❤️💪💥💥 Today’s circuit is an UPPER BODY WORKOUT 🏋️♂️ using the HIT technique. I did this yesterday and OMG I felt the shoulder 🔥(especially if you do with the seal jacks between exercises). **You will need a chair/sofa/step to do the tricep dips** Set your timer for 15 x 30 second rounds with a 30 second rest between each exercise (so 15minutes total) Beginners - please use the 30 second break as a rest between exercises Intermediate/advanced - instead of 30 second rest do the seal Jack exercise. This will intensify the shoulder 🔥🔥🔥 Beginner regressions are in brackets and the cobra aeroplane regression is shown in the video. If you have any questions just pop them below 🤓 30 secs - Commando press ups (beginner - on knees) 30 secs - seal jacks (see video) OR beginners - rest 30 secs - row press up (beginners - on knees) 30 secs - seal jacks OR beginners - rest 30 secs - triceps dips (beginner - bring legs and heels closer to bum to decrease intensity) 30 secs - seal jacks OR beginners - rest 30 secs - cobra aeroplane (beginner - back extension - video is shown after advanced demo. Arms by side is the easiest, next arms by head and finally arms outstretched in front for maximum difficulty) 30 secs - seal jacks OR beginners - rest 30 secs - inchworms (beginners - walk outs. From standing bend from waist and walk hands out to plank position then back to legs and stand. Remember to keep core and glutes strong 🍑❤️💪👊) 30 secs - seal jacks OR beginners - rest Repeat circuit - complete 3 times total ⏰ Please warm up and cool down after each workout ⏰ TUESDAY..... WHAT YOU SAYING???? 👊👊👊👊 #boomboom15#15dayschallenge#femalefitnessmotivation#bodyweightworkout#athomeworkout#athomeworkouts#health#femalepersonaltrainer#exercise#exercisemotivation
I was NOT feeling in the mood for my workout. I’m still excited for the program, but something just feels off today. It took me about 2 hours to psych myself up to even start the video, but I’m so glad I did. I pushed myself and I beat last week’s numbers. It’s a rewarding feeling....And then I may or may not have fallen asleep on the floor for a few hours while I was stretching afterwards😜 I’m also super proud of my husband who has been sticking to the workouts on his own when our schedules don’t match up 😍
PONY GAME STRONG AF 😍😍😍😍😍😍😍😍 . . No lie...I prob have choreographed 5 versions of this... 😜 there’s no shortage of ideas I have for this 💯 dude. I can’t say enough how badass this group of babes are. Like fa real. 90 minute class and yet they still pull this out at the end?? Yeah. Badass. #7rings#arianagrande
CHANGE is inevitable but TRANSFORMATION is a CHOICE!!! . . We cannot avoid change- it happens whether we want it or not. But we can choose to allow the change to transform us in a positive way. It is totally up to you which direction you want to go in!!! . . I choose to transform myself not just physically but to grow in mindset, nutrition and in strength!!
CHOOSE YOUR HARD 👊🏻 . It’s not easy to get up at 5am and get my workout done BUT it’s easier than half assing my workout after a long exhausting 12h shift OR skipping it cause I’m too tired. . It’s not easy to stick to a workout program but it’s easier than feeling uncomfortable in my own skin. . It’s not easy to eat healthy and avoid foods that hurt my gut, but it’s easier than feeling like 💩 all the time. . Sometimes it’s hard to make the right decisions and do what we need to do to be happy and healthy. But by not choosing those things, we choose another type of hard. . The type of hard where we end up with illness (high blood pressure, diabetes, etc.) Where we spend our last years in a hospital bed relying on others to care for us. And that’s not a life I want to choose for myself. 🙅🏼♀️ . Sure, there’s still a chance things could end up that way. But I’ll be doing everything I can to make sure I did everything I could to stay healthy. I hope you do too✌🏻💕 . If you want, we can do this together. There’s a whole tribe of amazing + inspiring women just waiting for you. Waiting for you to say YES to yourself, to your health + your happiness ✨🌈 . So choose your hard. Even if you think you can’t. You CAN do it. You can do the hard things you never thought possible. I’m living proof 🙃
Hey girl!!👋🏽 I’m NOT offering you free workouts because you’re smart and you already know how to find free shit! You also know you can’t eat donuts and pizza at every meal and hit your fitness goals...unless your goals include breaking somebody’s record for biggest BBW🤷🏽♀️ My point is, you’ve been there! You’ve tried that! But have you invested in a TOTAL solution. Fitness. Nutrition. Mindset. Support. Lifestyle?! THAT’S what I’m offering when you reach out to me. It’s not gonna be free. You may think the cost is not be in your budget but ask yourself if you’re making room in your budget for things that don’t make your life any better. Like fast food. Like high sugar snacks at the grocery store?! Toys your kids will forget about next week. Those things add up! I told my coach I couldn’t afford to start this lifestyle but I was spending about $24 a day on fast food every single day!🤦🏽♀️ For about $6 a day, I get access to the best workouts, plant based supplements that help boost my results, and a family of kick ass women who get me! Who support me! Who love on me! It’s worth taking a minute to truly look at where your money is going BEFORE you tell me you can’t afford it! You didn’t reach out to me because you’re happy with your current lifestyle...you reached out because you want to change...and I’m here for it! Are you?! Can you save $6 a day for the next 30 days and join me?!🤗
Sweat off the stress 💦 . Sooo I totally felt like I didn’t really get to do anything I planned or wanted this weekend. So I stayed up wayyyy too late last night to spend sometime creating cool things for my #eliteshredsquad & watched “YOU” 🙈 . It was SOOOOO nice until I could barely get up with enough time to shower before getting Dommy up for school ⏱ . At least I prepped food to have good stuff for my part time office job I went to today 🙌🏼🔥 . I tried to get it done and realized dinner needed to be made so I SQUISHED it in after dinner before bed! 😵 . This is why the AM is my kingdom haha tonight I’m going to bed EARLIER!! . What time do you usually get to bed? What time do you need to be up?
. I think my husband got a little jealous when he realized that @fitbodyapp and I like to Netflix & chill. . Repeating week 2 of SHRED due to being sick last week. It took 20 minutes of huffing, puffing and shaking to get beginning core done. . 🖤 Try Fit Body App for free with the link in my profile 🖤 . #annavictoria#abagony#fbggirls#fbgnashville#athomeworkout
So I woke up this morning ready to kick ass at my @otfnewport class tonight! . Surprise! The bitterly cold weather killed my car. . But that didn’t stop me, I invested in at home gym equipment for times like these, not pictures is most of that equipment. . I could have used my car as an excuse not to workout today but I am determined to make my goals reality and one of those goals is the habit of working out six days a week and with night class, I have my built in off day. . I also didn’t need equipment to get the job done either, there are more than enough body weight moves to get my heart rate going! . So stop the excuses and clear your mind clear and focused. There are hurdles you overcome everyday, even if you don’t realize it💫
Comment with what you think! 💪 @ceceven "To me self love means appreciating yourself while working on yourself. Not settling and keep taking care of your body while progressing." _____________________ Want to Make a Transformation Like This? Check bio for our Five Star, 90-day Transformation Program! 🔥 Use #transformfitspocommunity for a chance to Get Your Transformation Featured ❤️️
I already quit running again. . That’s right. I ran 2x. . And I’m totally ok with it. . One thing I promised myself in 2018 was that I wouldn’t put things on my fitness plate that didn’t fit. I don’t have anything to prove to anyone, I’ve done all the races, I’ve experienced a lot of finish lines. And if it didn’t fit, that was ok. . It still doesn’t fit. I tried. I wanted to for like a day. And maybe I’ll change my mind. But for now...my 4x20 minute workouts, trying to be “active” daily with steps, and not eating like an idiot, that is enough. I am enough without being the girl that runs miles and miles. . Priorities change with life. Being healthy will always be a priority to me. But my methods to be healthy will evolve. Being healthy makes me a better Mom. Being a runner doesn’t. And that’s ok. . That half marathon isn’t going to run itself...and I’m probably going to have to be ok with that.
Meal prepping.. this may take a bit of time to prepare, however the time it saves and the stress it takes away is priceless. Every morning knowing i have meals prepared and I don’t have to decide and find what I’m going to eat for the day and ultimately all week, makes mornings go smoothly.
The biggest breakthrough I have had was realizing that I didn’t need to do this because I hated my body-but instead because I LOVE my body & I want to do everything I can to take care of it. :: For so long, the self talk in my head was beyond destructive. During these difficult moments where the breathing was heavy and my body felt weak, I would destroy myself with thoughts of hating myself for not being as good as I thought I should be. :: The game has completely c h a n g e d. I feel so incredibly powerful because my mind and body are working as 1. I am pushing myself beyond what I thought I was capable of. And for that-I am so damn proud. Happy Monday friends, do good things this week. ✨
Week 2 day 1 ✅ I had to improvise because I didn’t bring my step with me to Utah. The Wii platform will have to do for these next two weeks! Most moves were easier, but some were harder on the smaller step. . I love that my personal trainer goes wherever I go! All I have to do is show up and press play! 👊🏼 . I always pack workout clothes when I travel, but don’t always use them... 🙈 I am committed to this program and I will be using them everyday! Hold me to it y’all! 💪🏼
Tuesday Tip Athletic base. You always want to be in an athletic base on the volleyball court. You can jump and move quicker from an athletic base while reducing injuries. Key to athletic base feet shoulder width apart, toes and knees straight ahead, hips back, shoulders forward and eyes up.
Pic 1: This is my gym. Pic 2: This is my gym. Pics 3-5: This is my gym. . . Fitness is not a one size fits all prescription. And you don't only have to utilize only one option. . . I love running, so the great outdoors will always be my gym. . . I love the community and classes offered at my local Y, so that will always be my gym. . . I love the ability to workout on my schedule with included nutrition plans, so my basement will always be my gym. . . I utilize all three of my gyms every week, because they all serve their purpose in my life. No need to choose. . . Tell me, where is YOUR gym and why do you love it?
I have to shout out one of the girls in my online challenge group. She is not a morning person… BUT… she CRUSHED 6 very hard workouts in the morning last week! She has been trying out a new routine and getting her workouts in before her very busy day as a librarian! . . What is this online group you ask? I like to think of the online group as a virtual gym. We all do our own workouts at our house, but we have the social aspect of going to a gym online! We post sweaty selfies, encourage each other and participate in fun challenges and daily check ins. If you’re interested in checking it out- we’d be happy to have you! Message me for more details.
I’m leaving in less than 11 hours for a looooong trip (1-4 months. Idk yet.) . Change happens when the pain of staying the same is greater than the pain of change. One of the main things Tony Robins has told me that has resonated with me. Last year I left for 2 1/2 months and it was one of the greatest things I’ve ever done for myself because I made myself so uncomfortable I was forced to STEP UP and WORK HARD to pull myself up. I was in a dark place, man... I tried my best to play it off but I really was. . This year I’m not so much in a dark place but I have a really freaking HUGE goal for myself this year, by October. It’s something I’ve never done before and it’s something I have wanted for YEARS for myself. So now that it’s gloomy here in Indiana, I’m leaving to get myself in pain so I will cross that threshold and FINALLY push myself to make REAL change. . I learned so much about myself last year by doing this. I found so much in myself and I learned that I am capable of soo much more than I ever thought. Solo travel is greater than any medication I’ve ever taken. It’s greater than any seminar I’ve been to or personal development book I’ve ever read. . So this year, while I made so much progress last year I’m far from over. I intend to MULTIPLY my actions, my income, my team size, and how many OTHERS’ LIVES I help change. . In less than 11 hours I’m stepping EVEN FARTHER out of my comfort zone, running and jumping off that cliff, and building my wings on the way down. . I’m not coming back until I’m flying. . “Don’t believe me? Just watch!” . . . #fitnessmotivation#fitnessaddict#instafitness#fitnesslifestyle#igfitness#mensfitness#loseweight#getfit#gains#vegangains#fitlife#goals#athomeworkout#gobigorgohome#liftheavy#riseandgrind#weightloss#veganbodybuilder#strongman#calisthenics#veganaf#travelholic#adventure_culture #nomadlife#yogabody#hockeyjersey
Upper Body DB Workout - SWIPE for each exercise 💪🏻💪🏻💪🏻 _____________________________________________________________ ⭐️Have you reached out to a Mama or Sister yet and encouraged them today??? See my last post for the “Challenge”.⭐️ . . Genesis 50:20 - You intended to harm me, but God intended it for good to accomplish what is now being done, the saving of many lives. _____________________________________________________________ Mine & Huxlee’s Upper Body Blaster: 15-20 reps each . . • Bicep Curls . . • Bent Over DB Rows . . • Side Delt DB Raises . . • Shoulder DB Press . . • Dips or Dip Kicks . . • Push Ups - Not videoed, but great addition! (30 sec as many as you can do) _____________________________________________________________ Aim for 3-5 circuits to build STRONG and Muscular Arms 💪🏻. _____________________________________________________________ If you are currently PREGNANT or Newly Postpartum (or even if you’re not honestly) then make sure you are not “doming/coning” down your linea alba during any exercise...and forfeit push-ups past 8 weeks pregnant completely. I want you to minimize any diastasis recti that isn’t necessary outside of growing that sweet baby 👶🏻💙!
I didn’t know there were accolades to be earned, top coaches to follow, or friends to be made. I just knew I loved the programs, had been doing them for years on my own at home for fun, had almost 20 pounds to lose and a wedding to pay for. A google search right around this time of year 4 years ago led me to finding this opportunity. It didn’t matter to me who my ‘upline/sponsor’ was — I literally came into this business as clueless as they come 💁🏼♀️, it didn’t matter there were trips or cool jackets to earn — those things didn’t happen to girls like me. It didn’t matter that I was added to and part of a ‘team’ — I came into this with a friend to rock it together, and honestly, wasn’t in the marketplace for new friends. Winding down after a full Monday and a busy one for our mail lady 🙈🙊. A small box with a bracelet inside to recognize my leadership from my team, my friends, women I never would’ve met if it wasn’t for social media. Another box with this jacket, recognizing our team’s accomplishments. An email to remind me about confirming our spot for our cruise in March — a trip earned for my lil fam — you know, that thing that would never happen to a girl like me — has happened 4 times over now 🙊🙈. The cherry on top? Having one of our newer coaches on the team sharing her growth through this journey — sharing to 20 of our teammates how everything has changed for her — it took her 2 years to say yes, and after tonight, I know there is NO turning back for her. 🔥🔥 All the accolades mean nothing when you hear someone’s rise from rock bottom 💜.
💪🏼 BICEPS & TRICEPS 💪🏼 . . Swipe to see ⏩⏩⏩⏩ . . Happy MLK Day. What a great man who left such a legacy of love and true leadership. . . So here’s some (mostly) cable variations of tricep/bicep exercises that will get those arms PUMPED. Don’t be afraid to work your guns, ladies. They won’t look like Hulk or Arnold’s arms...I promise 🙄😄.
⚡️⚡️LEGS & BOOTY⚡️⚡️ . . SWIPE TO SEE ⏩⏩⏩⏩ . . Guys, I LOVE the cable machines at the gym. You can literally stay at one for an ENTIRE fullbody workout. They offer an extra resistance that you don’t necessarily get with dumbbells, kettlebells, etc.... . . So all of these exercises were repeated for 3 rounds and I always do between 6-12 reps (these were more like 10 reps) ⬇️ ⬇️ 🔶 1️⃣Cable Back lunges 2️⃣Cable single leg deadlifts 3️⃣Cable bar front squats 4️⃣Db split squats 5️⃣Db RDL’s 6️⃣Calf raises 7️⃣Cable glute pull through thrusts 8️⃣Cable assisted pistol squats 9️⃣Db Sumo deadlift into sumo squat 🔟Wall ball throws into squat