Picdeer logo Browse Instagram content with Picdeer


Posts tagged as #athomeworkout on Instagram

385.777 Posts

AB WORKOUT 👏🏼 tag a friend & feel the burn together I’ve said it before and I’ll say it again, abs are my least favorite to train! It’s definitely important to have a strong core so ab workouts are necessary, but it doesn’t have to be anything crazy! Your abs are still working whether you’re keeping it simple or following a very extra insta workout 😅 so here’s a simple yet effective workout for ya ➡️ 4 ROUNDS IS ALL YOU NEED ⬅️ • 10 oblique dips on each side • 20 mountain climbers • 6 plank reach backs to each side • 12 leg raises • 12 russian twists • 10 bicycle crunches (I was using a 10lb dumbbell)
Tuesday at home working coming right up!  But first I want to offer you guys something I’ve never done before, a holiday special 🍂🦃🍂 [ ] If you sign up for monthly sessions with me by Black Friday, I’ll give you 25% your first month. So get at me- DM me or email me @ hello@alanatraining.com to get started. [ ] You’re gonna need a mini band for this one guys, just go to the store they are super affordable and the possibilities are endless with these bad boys. We are going to use our seconds pro timer app again, set for 15-20 mins, intervals at your choosing.  1. Mini band no-money (squeeze those shoulders together!) 2. Mini banded walk outs 3. Down Dog pushups  4. Bear crawl forward & reverse  5. Pushups (modify where needed) 6. Plank to squat hops [ ] [ ] [ ] [ ] #philly #bewellphilly #fitness #bananafit #athomeworkout #noequipmentneeded #girlswholift #hiitathome #mobility #minibands
Cada fase da sua vida vai exigir uma nova versão.... me preparando para encarar o quarentão! Com Deus sendo tudo o que preciso .... Natureza, meditação, oração,  caminhada. ... sons dos pássaros. ... 🍃💓 * #relaxar #cardio #fitness  #dopamina #serotonina  #serotoninavirourotina  #gym #bike  #fitgirlsworldwide #fitgirlmotivation #athomeworkout #befit #benefit #meditacao #fitnessmotivation #amazonas #homegym #homesquats #homeworkout #homeexercises  #lowcarb  #peace #amazonia #amazing #manaus
My at home quick workout I got in last week. I’m all about quick effective workouts to get the heart rate up and burn some calories. ~Tabata style 20 sec on 10 sec rest alternating between two exercises for 6 rds (both exercises = round) total of 6mins each •Mountain Climbers & Curl to Overhead Press 20 sec/10 sec 6rds=6mins •High Knees & Bent Over Rows with Reverse Flys 20sec/10sec 6rds=6mins •Jump Squats & Front lateral raises with Side Lateral raises 6rds=6mins  REST 1 min between each set of 6rds •Total workout time 20mins (included the 1min rest)  #workout #athomeworkout #momswhoworkout #momswhoworkoutathome #fitmom #fitmomsofig #momsofinstagram #homeworkout #latepost #dailypost #workoutpost #momstrong #strongmom #mombod #allthejiggles #jigglybelly #mombelly #fitfam #fitness #momfitness #coach #trainer
🐾💥FULL BODY WALL WORKOUT💥🐾 . . Yup, all you need is a wall. Try these out. You’ll be sweating within a minute 😓 If you have bad wrists (I do 🖐 ), some of these might irritate them 😬 . . 1️⃣Wall hand-stand push-ups 2️⃣Wall push-offs 3️⃣Wall plank hops 4️⃣Wall plank climb-ups 5️⃣Wall plank mountain climbers 6️⃣Wall plank shoulder taps 7️⃣Wall plank walk-ups 8️⃣Seated wall hip abductors
SEATED CHEST FLY WITH RESISTANCE BAND - Do you work your chest? - Women tend to neglect working their chest, and I’m not sure why. - It’s a fun body to work, and the results will make you look amazing in a T-shirt, tank top, or strapless dress. - Working your chest has healthy benefits as well: improves posture, perkier breasts, and help you breathe easier. - This effective compound movement targets your chest, shoulders, arms and core. - Don’t have a bench.....no problem, use a chair, sturdy coffee table or the couch. - Do 4 sets with a rep range of 12 - 15 reps. Use a band weight that will make this exercise challenging. - The key to this exercise is to bring the band to forehead height; not over your head or in front of your chest. - TIPS TO REMEMBER: 1. Engage your core throughout the whole movement 2. Feet shoulder be shoulder width apart, and kept firmly planted on the floor 3. Keep head and back in alignment 4. Move band with chest muscles 5. Bring band to forehead level 6. Do movement slow and controlled - Give it a try and let me know what you think.  I’d love to hear from you. - Are you tired of not getting results? - Are you tired of feeling discouraged about your fitness level or your health in general? - If you’re a women over 40, and want to make a serious change, but don’t know where to start, then you need a coach. - DM me, and if you qualify, we can work together to ensure you reach your goal. - #chestworkout #chestday #physique #fitnessaddicts #fitnessvideo #igvid #gymjunkie #resistancebands #resistancebandsworkout #athomeworkout #bodyweightexercises #bodyweighttraining #homeworkouts #sculptyourbody #fitnotfat #fitspo #fitbodies #fitnessover50 #fitover50 #womenwithmuscles #gymsharkwomen #womensfitness #strengthtraining #fitnessfreak
Become obsessed with the process and the results will follow 💪💪💪 ➖➖ @thetotalresistance @thetotalresistance ➖➖ Sign up for “The Program” #linkinbio ➖➖ #resistancebands #thetotalresistance #resistancetraining #hardwork #fitness #fit #beastmode #quickness #dedication #trainhard #gymrat #gainzcheck #speeddemon #resistance #thetotalresistance #performance #performanceenhancement #athomeworkout #athomegym #travelinggym
Did you know I had a hater in my first year as a coach? It was actually in the first like 6 months. They were anonymous (not sure if that makes it any easier) but they actually took the time to fill out my coach application and write out A LOT of mean things. Like why would I do this? Why would I sacrifice KYLE? (Clearly they knew me if they even brought Kyle in) How could I do this business? And what made it worse? They didn’t do just one. There was FOUR of them. They took the time to write out FOUR mean responses. —— Was I bothered? Oh HELLLLLL YEA. I was devastated. I thought maybe they were right. I questioned myself. I had JUST took the pay cut to leave my full time job to do coaching. Was I ACTUALLY careless and selfish for putting Kyle through this? It got me GOOD. I tried to find them on social media just to defend myself. But I couldn’t find them. —— Here’s the truth sista: you’re GOING to have people who don’t agree with your dreams. But guess what? Their opinions DONT MATTER ✋🏻 —— Simply ask yourself this: are their opinions paying your bills? 😉 —— I get questioned. I get judged. I’m sure there are people who have opinions about how I decide to live my life, my business, etc. But ITS NUNNUH MY BIZZNESS 🤷🏼‍♀️😎 —— So gf, if you’re worried about doing something wild🌻 don’t you let ANYONEs opinions stop you 💋 Handle it #bossladystyle and just do the damn thing! —— And to ALL my ladies thinking about joining me, you won’t be the ONLY one who has haters or opinionated people🙃 I’ve been through it all, and it’s in my mentoring to get YOU through it 🤸🏼‍♀️ #bossladystatus  Emoji me below if YOUVE ever had a hater or rude opinion!
AT HOME WORKOUT🏡 ⠀⠀ Can't make it to the gym? Just want to get a quick burn on? I GOTCHU🤗 ⠀⠀ Also with Thanksgiving around the corner it's not going to hurt you to burn some extra calories so you can eat all the stuffing and potatoes! 😋 ⠀⠀ Tabata is a popular form of HIIT that will have you drippin! It's 8 rounds of 20 seconds work 10 seconds rest. ⠀⠀ ▪Jump Squats ▪ Plank Up Downs ▪ Mountain Climbers ▪ Power Jacks ▪ Dips ▪ Jumping Lunges ▪ Ab Roll Ups ⠀⠀ I downloaded a tabata timer on my phone and I highly recommend doing that! Push yourself and get it done! 💪Don't complain about how you look if you aren't doing anything to change it. &Don't be rude about my rolls, I'm a human in tight pants 😂 ⠀⠀ #hiit #tabata #athomeworkout #noequipment #fitnessmotivation #fitnessjourney #mountainclimbers #fitmodel #lunges #fitlife #bootygains🍑 #fitnessaddict #fitchick #plank #fitfreak #fitnessgoals #sweatsesh #workoutroutine #workoutvideo #workoutmotivation #jumpsquats #sweatitout #bootylicious🍑 #hiitworkout #squats #gains #fittips #eriepa #tabataworkout #fullbodyworkout
Mom STRONG. 👊👊 Just because we're moms doesn't mean we should just forget about ourselves.  Just because others say we shouldn't have muscle doesn't mean we should listen.  Just because we've been knocked down, chewed up, and curled up in a ball from life doesn't mean we don't get up fists flying.  To my moms and non-moms,  WE are soooo worth the time to find happiness, joy, and friends on our side.  Show me those arms.  You know how strong you are both INSIDE and OUTSIDE! . . . . #momstrong #mommyandme #mombod #strongaf #takethatstep #momsthatlift #athomeworkout #bicepsday #happinessishomemade #joytotheworld
Day 64/80! My workouts usually happen in the morning but today was a little different with early morning groceries, a child's doctor appointment I was very very close to not doing it because I knew what a difficult workout it was BUT I have not missed even 1 workout in 65 days and I wasn't going to start today..... So I  fixed my ponytail and got to work 💪 #athomeworkout #icandoit #iamstrong #80dayobsession #phase3 #ipushedthrough #ihatecardio
You want more than just some great workouts - you want change... you want the tools and the feeling of making improvements in your wellness journey.  Mindset is working is the inner work that contributes to the outer work.  Each of our programs has a mindset component - just for you. Paddle in to our feature daily workout program called The Practice - workout anywhere - anytime. 🤙
Love, love, LOVE the convenience of putting my shoes on, grabbing my water bottle, going to my garage, & turning on my laptop/tv to get my workout done! 💪 _____________________________ In college, I had free access to my school's gym, but I used to NEVER go because I was so busy with school & work that I couldn't find the time. 😅 But since exercising at home is SO convenient, it really leaves me no choice to try & make silly excuses for myself. 🙌 It's in my house. It's quick. It's convenient. & I really wish I had known about this online gym thing in college. 😅  _____________________________ Anyone else a fan of at-home workouts? 😊💕🏡
#stretching 🤪
I have physically turned into a taco because I eat them so much! 🌮 Happy #tacotuesday everyone! 😍 Where's your favorite place to get tacos? Let me know in the comments! 🍑  #bootylab #personaltrainer #athomeworkout #workoutathome #gethealthy #healthylife #healthtalk #fitfluential #tacos  #eatrealfood #foodisfuel #eatwell #eathealthy #realfood #eatclean
Pilates Jackknife 🔪 This move is ALL CORE babayyy!  Strengthens: lats by the placement of the arms, all areas of the abdominals, plus there’s a little engagement of glutes & back muscles for balance. 🕺🏻 Lengthens: the spine articulation allows each vertebrae of the back a moment to soften and stretch. The extension of the legs gets a lil hammy stretch. If you’re tight in the neck you might also feel a stretch at the top of the extension 😘
Throw your head back & laugh • Laugh at your mistakes bc you learned from them👊🏽 • Laugh at your fears bc you’re not giving in to them🙅🏻‍♀️ • Laugh with confidence that you are ~exactly~ where you are meant to be💫 • Laugh at the heartbreak bc now you know what you want in a partner💕 • Laugh at the fashion mistakes and bad hair cuts (anyone else rock the bowl cut!?) bc no one remembers those things anyways💇🏻‍♀️ • And most importantly • Just Laugh😀 Laugh Loud😃 Laugh Often😆 Laugh so hard you cry🤣 Laugh so deeply your belly aches😄 Laugh until you can’t stop laughing🤪  What makes you laugh like no other?  #happyandhealthy #vrfitness #asweatlifeambassador #mindbodysoulhappiness
Consistency is 🔑 It always will be! Consistent in burning an extra 500+ calories per day goes a LONG way! Find a physical activity you enjoy, and do it often 💪🏼💦 #sweatonceaday — I did this workout as a “bits & pieces.” Ran my 2 miles, then hit areas that I felt needed some work for 30 mins. Good sweat sesh🏋🏼‍♀️
Workout of the day👆🏼👆🏼👆🏼 (Well like a month ago.. but it wouldn’t post in Germany!) && we are B A C K with the regularly scheduled programming🥊🤸🏻‍♀️😛 This #emomworkout was great & I can not wait to get myself back in the gym after about a month of not being to one! #workoutbelow 👇🏼 ❄️10 mt. climbers with half burpee ❄️10 single leg RDL each side ❄️12-15 sit ups ❄️10 reverse lunges with lateral raise each side ❄️10-12 leg lifts ❄️10 chest press to fly (each movement done once is 1 rep) ❄️12 jump squats **just as a disclaimer. I didn’t have access to a gym which is why I am in the living room exercising & also using water bottles as my weights.** no excuses girl, you can make it work💪🏼 #happysweating