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A little bulking szn update for u guyzzzzz: 
currently in a lean bulk & lemme tell u I AM IN LUVVVV W/ THESE GAINS! It’s been a little over a month now & I’ve already hit so many new PR’s & gained a great deal of muscle mass!! Needless to say idk if I ever wanna stop the bulk lol. Tbh tho, obviously everyone loves the aesthetics of working out & seeing their bodies change, but I truly think that I enjoy gaining strength & just feeling STRONGER💪🏼💪🏼💪🏼 even more so than noticing the looks & “seeing” the gains. Anybody else feel the same way??? Only filmed a few of the exercises but my full BACK workout is listed below!! •4x12-Rack pulls
•4x12-single arm DB rows
•4x15-bent over rows w/ supination •4x15-cable rows 
SS w/ •4x15-underhand lat pull downs 
End w/ 30 min stair master on level 11!
A little bulking szn update for u guyzzzzz: currently in a lean bulk & lemme tell u I AM IN LUVVVV W/ THESE GAINS! It’s been a little over a month now & I’ve already hit so many new PR’s & gained a great deal of muscle mass!! Needless to say idk if I ever wanna stop the bulk lol. Tbh tho, obviously everyone loves the aesthetics of working out & seeing their bodies change, but I truly think that I enjoy gaining strength & just feeling STRONGER💪🏼💪🏼💪🏼 even more so than noticing the looks & “seeing” the gains. Anybody else feel the same way??? Only filmed a few of the exercises but my full BACK workout is listed below!! •4x12-Rack pulls •4x12-single arm DB rows •4x15-bent over rows w/ supination •4x15-cable rows SS w/ •4x15-underhand lat pull downs End w/ 30 min stair master on level 11!
Kicked my own 🍑 with this leg workout made up of all of my fave leg/glute day exercises 🙌🏼💯 Gonna be out of commission for the next couple days bc of my wisdom teeth removal tomorrow AM, so decided to begin/end this week of workouts with a bang lol 😅 Finished off this workout with some steady state stairmaster 💦
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1️⃣box squats 2️⃣cable pull through 3️⃣single leg cable RDL 4️⃣single leg leg press 5️⃣sideways single leg leg press (focuses on outer glutes) 6️⃣sideways glute push down 7️⃣smith machine good morning 8️⃣&9️⃣&🔟 (not shown) leg extension, hamstring curl, hip abductors .
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Last but not leaaaast I was SO FREAKIN CLOSE to hitting my goal of 10 unassisted pull-ups today 😩😩😩 At number 5 I was sure I could do it but when I got the 9 1/2 I knew my body wouldn't budge no matter how hard I tried 😭 I've made so much progress with pull-ups over the last couple weeks though, so I know I'll be hitting 10 very soon 😶😛
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#legday #legdayworkout #🍑 #gluteday #gains #fitness #fitnessmotivation #fitnessjourney #instagramfitness #instafit #fitgirl #fitspo #fitfam #workout #mondayworkout #health #lifestyle #healthylifestyle
Kicked my own 🍑 with this leg workout made up of all of my fave leg/glute day exercises 🙌🏼💯 Gonna be out of commission for the next couple days bc of my wisdom teeth removal tomorrow AM, so decided to begin/end this week of workouts with a bang lol 😅 Finished off this workout with some steady state stairmaster 💦 . . 1️⃣box squats 2️⃣cable pull through 3️⃣single leg cable RDL 4️⃣single leg leg press 5️⃣sideways single leg leg press (focuses on outer glutes) 6️⃣sideways glute push down 7️⃣smith machine good morning 8️⃣&9️⃣&🔟 (not shown) leg extension, hamstring curl, hip abductors . . Last but not leaaaast I was SO FREAKIN CLOSE to hitting my goal of 10 unassisted pull-ups today 😩😩😩 At number 5 I was sure I could do it but when I got the 9 1/2 I knew my body wouldn't budge no matter how hard I tried 😭 I've made so much progress with pull-ups over the last couple weeks though, so I know I'll be hitting 10 very soon 😶😛 . . #legday  #legdayworkout  #🍑 #gluteday  #gains  #fitness  #fitnessmotivation  #fitnessjourney  #instagramfitness  #instafit  #fitgirl  #fitspo  #fitfam  #workout  #mondayworkout  #health  #lifestyle  #healthylifestyle 
Leg Day Monday!🙌🏼🍑
Basically used the cable machine for all of my exercises today. You can try these 3 moves for your next workout👊🏼🔥
1️⃣Front Squats 5x10
2️⃣Overhead Revers Lunge with Knee Lift 5x10
3️⃣Cable Glute Kickbacks 5x10
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🎶🎧Feel It Still(Lido Remix) by Portugal The Man
Leg Day Monday!🙌🏼🍑 Basically used the cable machine for all of my exercises today. You can try these 3 moves for your next workout👊🏼🔥 1️⃣Front Squats 5x10 2️⃣Overhead Revers Lunge with Knee Lift 5x10 3️⃣Cable Glute Kickbacks 5x10 . 🎶🎧Feel It Still(Lido Remix) by Portugal The Man
My fav booty blast workout rn. #glutes #bootywork #doitforthebooty
Dog cuddles & gym are my favorites 😍 #germanshepherd #germanshepherddogs #latenightgymsesh #legday #gluteday
Try this variation on the side lunge with dumbbells. Keeping low shift the weight from side to side as you lunge. Fires up the glutes in a big way! #legday #gluteday #legs #glutes #lunges #sidelunges #gymlife #gymmotivation #gyminspiration #fitness #fitnesslifestyle #fitforpurpose #fitinspiration #personaltrainer #windsorpersonaltraining #livealifelessordinary #livethelifeyoulove
Desayunar y tumbarte en el sofá esta muy bien, pero desayunar y ponerte a entrenar esta ¡mucho mejor!
______________________________________________________________________  Pequeños cambios = grandes logros #elsecretoestaenlasganas
Desayunar y tumbarte en el sofá esta muy bien, pero desayunar y ponerte a entrenar esta ¡mucho mejor! ______________________________________________________________________ Pequeños cambios = grandes logros #elsecretoestaenlasganas 
Today's workout left me wobbling out of the gym and thinking I might get sick at one point😨 but nothing a couple of intra-workout jelly beans didn't fix😂 ➡️➡️SWIPE➡️➡️ to see which exercise had my hammy and glutes stupid pumped💪🍑 ps.. @themacrocoach will be releasing a Volume ✌ glute program for the new year! The first one was🔥 get ready for the new one!!🍑🍑🍑 AND if you sign up for the black Friday promo with either of us you can get any 1 program for free!!!!!!
Today's workout left me wobbling out of the gym and thinking I might get sick at one point😨 but nothing a couple of intra-workout jelly beans didn't fix😂 ➡️➡️SWIPE➡️➡️ to see which exercise had my hammy and glutes stupid pumped💪🍑 ps.. @themacrocoach will be releasing a Volume ✌ glute program for the new year! The first one was🔥 get ready for the new one!!🍑🍑🍑 AND if you sign up for the black Friday promo with either of us you can get any 1 program for free!!!!!!
WEEK 6 UPDATE
Here is a lil posing video from this  morning, slowly feeling more comfortable with the wbff style of poses😄👑 Scale didn't move much this week which is super frustrating but I know I have done everything I can training wise and with my diet so I just have to trust the process and my coach @teamctn that everything will tie in together💪 Every competitor goes through periods of doubt but i guess this time i'm trying to be more intrinsically happy by setting goals with in things I can do such as training rather than worry how I will look in the future or even how the scale moves.
#happyinthepresent
WEEK 6 UPDATE Here is a lil posing video from this morning, slowly feeling more comfortable with the wbff style of poses😄👑 Scale didn't move much this week which is super frustrating but I know I have done everything I can training wise and with my diet so I just have to trust the process and my coach @teamctn that everything will tie in together💪 Every competitor goes through periods of doubt but i guess this time i'm trying to be more intrinsically happy by setting goals with in things I can do such as training rather than worry how I will look in the future or even how the scale moves. #happyinthepresent 
#flexfriday after I physically died from glute day 😅😳
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#thatfitphotogirl #bpfitness #mombod #gluteday #friday #friyay #glutes #gains #notjuststrongforagirl #juststrong #fitmom #girlswholift #ow
•b r e a t h e•
Sometimes you may feel like everything around you resembles a hurricane. Find the eye of the storm.
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#fitness #fitnessgoals #fitnessmotivation #fitfam #fit #fitgirl #fitchicks #girlswholift #fitlife #womenworkoutvideos #womenaesthetics #girlaesthetics #workoutvids #gluteday #peachseason #bodybuilding #gains #bulking #girlswhosquat #girlgymvids #iifym #legday #girlswhosquat #fitgirls #fitpham #girlygains #gymshark #ifbb  #ifbbbikini
•b r e a t h e• Sometimes you may feel like everything around you resembles a hurricane. Find the eye of the storm. . . . #fitness  #fitnessgoals  #fitnessmotivation  #fitfam  #fit  #fitgirl  #fitchicks  #girlswholift  #fitlife  #womenworkoutvideos  #womenaesthetics  #girlaesthetics  #workoutvids  #gluteday  #peachseason  #bodybuilding  #gains  #bulking  #girlswhosquat  #girlgymvids  #iifym  #legday  #girlswhosquat  #fitgirls  #fitpham  #girlygains  #gymshark  #ifbb   #ifbbbikini 
Sweaty mc sweaty pants 😅🤪
Sweaty mc sweaty pants 😅🤪
Friday (morning), December 15th, 2017. Day 34 of #surgeryprep for my 2nd of 4 #excessskinremoval surgeries. - Friday’s afternoon/evening lift is #gluteday so I before I did cardio, I hit my weak spot: #triceps - Feeling the same as yesterday, good; but super hungry for food and more progress too though so, suckin’ it TF up. 🌪 #justdontstop #ithinkican • Finally, since Zip passed away last week, I actually feel more like myself. Only 8 more days until FL, so I’m werkin’ for those bikinis and my highest vacation self-esteem to date 🙏🏽 Being in that “self love” mindset while on vacay has been very difficult for me in the past, because I’m “stuck” around my family, in a foreign country, no friends to go hang with and not much personal independence b/c I don’t get my own rental car. — But I’ve never looked or felt like this, in my life. I’m finally seeing the beast being carved out, the work I’ve put in and the muscle I’ve put on this year. Finally starting to look more like the physique Im striving for #FutureWPD Gonna live a little while I’m away, step outside my comfort zone, socialize as much as possible and just be grateful for all I have, all I am and for the courage to achieve who I will be. So looking forward to the break from “real life” to reconnect with present Alyssa. #FloridaImComingForYou 😍🌴🌞 •
Bra: @newbalance
Leggings: @mpgsport 
#bodybuilder #preplife #prepmode #delts #xframe #physique #leaningout #unstoppable #lifechanger #proportions #striations #veins #cuts #justdontstop #lyssjfit
Friday (morning), December 15th, 2017. Day 34 of #surgeryprep  for my 2nd of 4 #excessskinremoval  surgeries. - Friday’s afternoon/evening lift is #gluteday  so I before I did cardio, I hit my weak spot: #triceps  - Feeling the same as yesterday, good; but super hungry for food and more progress too though so, suckin’ it TF up. 🌪 #justdontstop  #ithinkican  • Finally, since Zip passed away last week, I actually feel more like myself. Only 8 more days until FL, so I’m werkin’ for those bikinis and my highest vacation self-esteem to date 🙏🏽 Being in that “self love” mindset while on vacay has been very difficult for me in the past, because I’m “stuck” around my family, in a foreign country, no friends to go hang with and not much personal independence b/c I don’t get my own rental car. — But I’ve never looked or felt like this, in my life. I’m finally seeing the beast being carved out, the work I’ve put in and the muscle I’ve put on this year. Finally starting to look more like the physique Im striving for #FutureWPD  Gonna live a little while I’m away, step outside my comfort zone, socialize as much as possible and just be grateful for all I have, all I am and for the courage to achieve who I will be. So looking forward to the break from “real life” to reconnect with present Alyssa. #FloridaImComingForYou  😍🌴🌞 • Bra: @newbalance Leggings: @mpgsport #bodybuilder  #preplife  #prepmode  #delts  #xframe  #physique  #leaningout  #unstoppable  #lifechanger  #proportions  #striations  #veins  #cuts  #justdontstop  #lyssjfit 
Long day + #gluteday + early morning tomorrow = really simple eats. Bagel, veggies, eggs, a ton of unpictured carrots (😍) , unpictured oatmeal with a couple handfuls walnuts and pb(seriously like every night but I rarely take pics cuz my green oatmeal bowl is unaesthetic lol), gingerbread @rxbar (seriously amaze!), and a pint of my fav @eatenlightened ice cream. Protein ✅ Carbs ✅ Fats ✅ DONE! #carbs #protein #icecreamporn #eatenlightened #pintnight #bagel
Long day + #gluteday  + early morning tomorrow = really simple eats. Bagel, veggies, eggs, a ton of unpictured carrots (😍) , unpictured oatmeal with a couple handfuls walnuts and pb(seriously like every night but I rarely take pics cuz my green oatmeal bowl is unaesthetic lol), gingerbread @rxbar (seriously amaze!), and a pint of my fav @eatenlightened ice cream. Protein ✅ Carbs ✅ Fats ✅ DONE! #carbs  #protein  #icecreamporn  #eatenlightened  #pintnight  #bagel 
💕🍑 #gluteday #friyay
Heather, check out your muscles! 🤪💪🏻#flexfriday but actually #legday #gluteday #girlswholift #girlpower #girlswithmuscles #fitness #gymlife
Attention ladies! If you’re work life is sedentary and you don’t want your glutes to go flat.🙈 A good tip is on your break to do a mini circuit like on the video and get the blood flowing. Do some moves that will activate the glutes. It will give you the energy to finish your day strong and it will assist in keeping your glutes nicely sculpted. .
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I don’t let my hard work go to waste so I make sure I use my breaks wisely and do some squats and kick backs here and there and then I replenish with a nice protein shake on the go to keep those muscles growing 😁🍑 .
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. VPX protein rush has 40g of muscle building protein! Forget the messy protein powder and have a delicious protein rush post workout to build lean muscle with more definition💥 You will fall in love with the chocolate peanut butter blast flavor😍
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. 💖Click the link on my bio and use my code “NATYS25” to save 25% on your entire VPX order 💖.
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.#bestproteindrink #proteinonthego #proteinrush #vpxsports #glutetraining #npcprep #npcbikinicompetitor #gluteday #npcbikini
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@vpxredlineceo .
@vpx_sports
Attention ladies! If you’re work life is sedentary and you don’t want your glutes to go flat.🙈 A good tip is on your break to do a mini circuit like on the video and get the blood flowing. Do some moves that will activate the glutes. It will give you the energy to finish your day strong and it will assist in keeping your glutes nicely sculpted. . . I don’t let my hard work go to waste so I make sure I use my breaks wisely and do some squats and kick backs here and there and then I replenish with a nice protein shake on the go to keep those muscles growing 😁🍑 . . . VPX protein rush has 40g of muscle building protein! Forget the messy protein powder and have a delicious protein rush post workout to build lean muscle with more definition💥 You will fall in love with the chocolate peanut butter blast flavor😍 . . 💖Click the link on my bio and use my code “NATYS25” to save 25% on your entire VPX order 💖. . .#bestproteindrink  #proteinonthego  #proteinrush  #vpxsports  #glutetraining  #npcprep  #npcbikinicompetitor  #gluteday  #npcbikini  . @vpxredlineceo . @vpx_sports
One of my faaaaavorite glute exercises are glute bridges because they are ☝🏼 effective and ✌🏼versatile. They can be done with just bodyweight, on a BOSU ball, with a barbell, and even on the TRX. To set up on the TRX: sit facing the anchor, with your butt about two- three feet in front of the straps. Lay on your back and put your heels in the in cradles (the straps below the hard handle). Straighten out your legs (your feet should be hanging right under the anchor- if not, scoot forward or backward to put them in place). Pull your knees to your chest. Drive your heels down into the cradles, Press your palms into the ground, and push your hips up, while holding your core tight. You’ll feel the tension in your hammies and glutes the whole movement 🍑🔥 Strong glutes help to combat knee and hip pain, AND they just look good 👀💁🏼 .
Training Inquiries: skylar361@gmail.com
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@barbellunitedapparel Skylar15 
@fitmarkbags Skylar15 
@freskincare SKYLAR
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#forzexxiv #forzegymxxiv #baltimore #baltimorefit #baltimorecounty #baltimorefitness #baltimorepersonaltrainer #bmore#bmorefit #bmorefitness #bmorefitclub #bmorepersonaltrainer #brickbodies #yofcentralmaryland #exilefitness #gluteworkout #workoutplan #exerciseplan #gluteday #legworkout #legday #instagramfitness #instafit #gymlife #gymmotivation #girlswholift #fitlife #fitnesscommunity
One of my faaaaavorite glute exercises are glute bridges because they are ☝🏼 effective and ✌🏼versatile. They can be done with just bodyweight, on a BOSU ball, with a barbell, and even on the TRX. To set up on the TRX: sit facing the anchor, with your butt about two- three feet in front of the straps. Lay on your back and put your heels in the in cradles (the straps below the hard handle). Straighten out your legs (your feet should be hanging right under the anchor- if not, scoot forward or backward to put them in place). Pull your knees to your chest. Drive your heels down into the cradles, Press your palms into the ground, and push your hips up, while holding your core tight. You’ll feel the tension in your hammies and glutes the whole movement 🍑🔥 Strong glutes help to combat knee and hip pain, AND they just look good 👀💁🏼 . Training Inquiries: skylar361@gmail.com . @barbellunitedapparel Skylar15 @fitmarkbags Skylar15 @freskincare SKYLAR . #forzexxiv  #forzegymxxiv  #baltimore  #baltimorefit  #baltimorecounty  #baltimorefitness  #baltimorepersonaltrainer  #bmore #bmorefit  #bmorefitness  #bmorefitclub  #bmorepersonaltrainer  #brickbodies  #yofcentralmaryland  #exilefitness  #gluteworkout  #workoutplan  #exerciseplan  #gluteday  #legworkout  #legday  #instagramfitness  #instafit  #gymlife  #gymmotivation  #girlswholift  #fitlife  #fitnesscommunity 
Client Spotlight ✅🔥.
1 Week Progression ! 
Healthier Eating/ Structure & Accountability @1joshlaflare •••••••••••••••••••••••••••••••••••••••••••••••
💌 BodybyKiafit@gmail.com for all fitness inquiries. •
.. #healthy #healthyliving #fitness #fitnessjourney #bodygoals #upperbodyworkout #gluteday #legday #atlanta #atlantafitness #atltrainers #personaltrainers #decaturfitness #bodybykia #ebonyfitness #slimthick #behealthconscious #travelingpersonaltrainer
Client Spotlight ✅🔥. 1 Week Progression ! Healthier Eating/ Structure & Accountability @1joshlaflare ••••••••••••••••••••••••••••••••••••••••••••••• 💌 BodybyKiafit@gmail.com for all fitness inquiries. • .. #healthy  #healthyliving  #fitness  #fitnessjourney  #bodygoals  #upperbodyworkout  #gluteday  #legday  #atlanta  #atlantafitness  #atltrainers  #personaltrainers  #decaturfitness  #bodybykia  #ebonyfitness  #slimthick  #behealthconscious  #travelingpersonaltrainer 
Lifting results starting to pay off. I’m grateful to be pushed past my fears of training with heavier weight than I thought I should. I am not “bulky,” I’m toned! And I love it! 
#Toning #LegDay #GluteDay #PushYourLimits #24HourFitness
The Charlie Set has finally landed online! Shop this look (White Charlie Leggings & Cali Sports Bra) or the Black Charlie or both... 😈 #ThankGodForAfterPay
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Find this and other new arrivals on our site, click the link in our bio to start shopping.
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#GIVEAWAY : Check out our IG Story to find out how you could win a Muscle Tee today!
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#CharlieBrown #MuscleRepublic
The Charlie Set has finally landed online! Shop this look (White Charlie Leggings & Cali Sports Bra) or the Black Charlie or both... 😈 #ThankGodForAfterPay  - Find this and other new arrivals on our site, click the link in our bio to start shopping. - #GIVEAWAY  : Check out our IG Story to find out how you could win a Muscle Tee today! - #CharlieBrown  #MuscleRepublic 
One of my 2/3 leg days/week consist of band work between higher rep, weighted sets. I also use bands for warming up or a finishing burn. I love the intensity of my heart rate fluctuating so much throughout my training & it add some cardio without a treadmill 🙏🏼 Today I used my new @white_lion_athletics bands & boy did I love the extra strong resistance. I have some staple banded exercises but add different ones every workout. Variety is 🔑 Here’s some I tried today! You can also use bands for extra resistance while using abductor machine, for elevated Bulgarian squats, elevated hip thrusts, crab walk, the possibilities are endless! P.S. I don’t know what seated fire hydrants are 🙈 haha I couldn’t think of what to name them... I meant more like seated, banded abductors ☺️ Thank you to @alyymills for introducing me to these @white_lion_athletics bands & taking care of your girls bootay ☺️😉 #bandwork #gluteactivation #burnbabyburn #warmupparty #gluteday #legdayfeels #cardioalternative #highquality #bandlife #resistancebands
One of my 2/3 leg days/week consist of band work between higher rep, weighted sets. I also use bands for warming up or a finishing burn. I love the intensity of my heart rate fluctuating so much throughout my training & it add some cardio without a treadmill 🙏🏼 Today I used my new @white_lion_athletics bands & boy did I love the extra strong resistance. I have some staple banded exercises but add different ones every workout. Variety is 🔑 Here’s some I tried today! You can also use bands for extra resistance while using abductor machine, for elevated Bulgarian squats, elevated hip thrusts, crab walk, the possibilities are endless! P.S. I don’t know what seated fire hydrants are 🙈 haha I couldn’t think of what to name them... I meant more like seated, banded abductors ☺️ Thank you to @alyymills for introducing me to these @white_lion_athletics bands & taking care of your girls bootay ☺️😉 #bandwork  #gluteactivation  #burnbabyburn  #warmupparty  #gluteday  #legdayfeels  #cardioalternative  #highquality  #bandlife  #resistancebands 
My starter for today’s 🍑 day! .
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Single leg KB deadlifts - 4x10 @ 45-50lbs🔸 Hip Thrusters - 3x10 @ 35lbs 🔸Hip abductor - 4x10 .
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Cardio:
15 high jumps + 45 sec speed rope 🔸Rest 1 min 🔸🔸(Repeat x4)
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Cardio:
15 high jumps + 50 reps speed rope 🔸Rest 1 min 🔸🔸(Repeat x4)
#gluteday #gluteablast #glutebuilding #bootybuilding #bootyworkout #legs #legday #legworkout #kettlebelldeadlifts #kettlbellworkout #singlelegdeadlift #workout #gymlife #lunges #cardio #speedrope #igfit #fitfam #instafit #instafitsociety #igfitness #igfit
My starter for today’s 🍑 day! . . Single leg KB deadlifts - 4x10 @ 45-50lbs🔸 Hip Thrusters - 3x10 @ 35lbs 🔸Hip abductor - 4x10 . . Cardio: 15 high jumps + 45 sec speed rope 🔸Rest 1 min 🔸🔸(Repeat x4) . Cardio: 15 high jumps + 50 reps speed rope 🔸Rest 1 min 🔸🔸(Repeat x4) #gluteday  #gluteablast  #glutebuilding  #bootybuilding  #bootyworkout  #legs  #legday  #legworkout  #kettlebelldeadlifts  #kettlbellworkout  #singlelegdeadlift  #workout  #gymlife  #lunges  #cardio  #speedrope  #igfit  #fitfam  #instafit  #instafitsociety  #igfitness  #igfit 
#CK25DAY 🖐🏼🖐🏼🖐🏼✌🏼✌🏼
HAPPY FRIYAY ☀️♥️
Six days left in this challenge, it’s really starting to fly by. Feeling light, a lil’ low on energy, and very motivated. 
Got my first round of bite meals today, and they really impressed me!! I hope everyone takes the time to treat themselves this weekend - I treated myself with an epsom salt bath and a loooong foam rolling session 😂 •
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#fit #fitness #flex #fitchick #girlswholift #lifting #girlsthatlift #liftheavy #fitness #fitspo  #strong #stronggirl #workout #gymlife #eatcleantrainmean #girlswholift #muscle#girlsthatlift #letsgetfit #trainhard #liftheavy #bodybuilding #workout #fitgirls #motivation #goals #focus #workout #grind  #gluteday #glutes #deadmills
#CK25DAY  🖐🏼🖐🏼🖐🏼✌🏼✌🏼 HAPPY FRIYAY ☀️♥️ Six days left in this challenge, it’s really starting to fly by. Feeling light, a lil’ low on energy, and very motivated. Got my first round of bite meals today, and they really impressed me!! I hope everyone takes the time to treat themselves this weekend - I treated myself with an epsom salt bath and a loooong foam rolling session 😂 • • • #fit  #fitness  #flex  #fitchick  #girlswholift  #lifting  #girlsthatlift  #liftheavy  #fitness  #fitspo  #strong  #stronggirl  #workout  #gymlife  #eatcleantrainmean  #girlswholift  #muscle #girlsthatlift  #letsgetfit  #trainhard  #liftheavy  #bodybuilding  #workout  #fitgirls  #motivation  #goals  #focus  #workout  #grind  #gluteday  #glutes  #deadmills 
Still here and still working on it; lower body! Swipe to see the second 🎥
Had fair amount of energy, enough food in the system, supplements, even remembered to bring a shake to the gym! 😉 There are good days, in between days and bad days. That particular one was a goooood day; love those kind of sessions! 😎 
How is your training going? 
Onwards and upwards my friends. 😉💪🏻🏋️‍♀️💓 #strengthtraining #glutes #gluteworkout #reversehyper #kettlebell #booty🍑 #fitness #workout #workoutmotivation #fitfam #instafit #lifting #fitchick #gluteday #legday
Still here and still working on it; lower body! Swipe to see the second 🎥 Had fair amount of energy, enough food in the system, supplements, even remembered to bring a shake to the gym! 😉 There are good days, in between days and bad days. That particular one was a goooood day; love those kind of sessions! 😎 How is your training going? Onwards and upwards my friends. 😉💪🏻🏋️‍♀️💓 #strengthtraining  #glutes  #gluteworkout  #reversehyper  #kettlebell  #booty 🍑 #fitness  #workout  #workoutmotivation  #fitfam  #instafit  #lifting  #fitchick  #gluteday  #legday 
Exercise of the week! Banded crab walks! --
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This is a brilliant rehab and warm up exercise which strengthens or essentially wakes up the glutes in a functional weight bearing positon 👌
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It targets both glute medius which is key for knee stability and glute maximus, which is our power house during movement! --
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Try completing this exercise before the gym or sporting activities such as running, football or netball. --
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You can place the band either above your knees or around your ankles. Always maintain tension on the band. Then sink yourself down into a squatted positon (not to low). Then, side step left and right until you feel a warming sensation in and around your hips! --
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🏢: Sano Physiotherapy 📞: 03300 414670
📧: www.sanophysiotherapy.com
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#glutes #gluteworkout #glute #gluteday #glutesonfire #glutes🍑 #glutesfordays #strengthandconditioning #strengthtraining #stability #rehab #physio #physicaltherapy #physiotherapy #physiotherapie #hipstability #kneestability #lowerbackpain #functionalmovement #functionaltraining #injuryprevention #runningrehab #running #runningday #runningpain #runningrehab #fitness #fitfam #gymlife #WOD #warmup
Exercise of the week! Banded crab walks! -- -- This is a brilliant rehab and warm up exercise which strengthens or essentially wakes up the glutes in a functional weight bearing positon 👌 -- -- It targets both glute medius which is key for knee stability and glute maximus, which is our power house during movement! -- -- Try completing this exercise before the gym or sporting activities such as running, football or netball. -- -- You can place the band either above your knees or around your ankles. Always maintain tension on the band. Then sink yourself down into a squatted positon (not to low). Then, side step left and right until you feel a warming sensation in and around your hips! -- -- 🏢: Sano Physiotherapy 📞: 03300 414670 📧: www.sanophysiotherapy.com -- -- #glutes  #gluteworkout  #glute  #gluteday  #glutesonfire  #glutes 🍑 #glutesfordays  #strengthandconditioning  #strengthtraining  #stability  #rehab  #physio  #physicaltherapy  #physiotherapy  #physiotherapie  #hipstability  #kneestability  #lowerbackpain  #functionalmovement  #functionaltraining  #injuryprevention  #runningrehab  #running  #runningday  #runningpain  #runningrehab  #fitness  #fitfam  #gymlife  #WOD  #warmup 
Mind {OVER} Muscle.
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In many instances our mind will fail us before our body does. The secret is to make your mind work for you, not against you.
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Case in point... up until recently I convinced myself I couldn't do box jumps... but this was me letting fear take over. I see it time and time again with my clients, which is why I always say to them... 'mind over muscle.' Where the mind goes, so will the body. Believe in yourself. Tell yourself, that you CAN do it and watch what unfolds.
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Today, I did just that... I knew I had already conquered my initial fear of the box jumps... but could I do them with the weighted vest on? I said to myself, 'F&*! it' and knocked out 3 sets of 10 reps. I started small and tried it out on an actual box and then advanced onto the big tire.
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Feel the fear and just do it 👊🏼 Kick some ass today people 💥 .
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#flexfriday #1stphorm #iam1stphorm #legionofboom #1stphormathletesearch #bethe1 #wedothework #msbunsandgunz #fearlesslyauthentic #workoutvid
Mind {OVER} Muscle. - In many instances our mind will fail us before our body does. The secret is to make your mind work for you, not against you. - Case in point... up until recently I convinced myself I couldn't do box jumps... but this was me letting fear take over. I see it time and time again with my clients, which is why I always say to them... 'mind over muscle.' Where the mind goes, so will the body. Believe in yourself. Tell yourself, that you CAN do it and watch what unfolds. - Today, I did just that... I knew I had already conquered my initial fear of the box jumps... but could I do them with the weighted vest on? I said to myself, 'F&*! it' and knocked out 3 sets of 10 reps. I started small and tried it out on an actual box and then advanced onto the big tire. - Feel the fear and just do it 👊🏼 Kick some ass today people 💥 . . . . #flexfriday  #1stphorm  #iam1stphorm  #legionofboom  #1stphormathletesearch  #bethe1  #wedothework  #msbunsandgunz  #fearlesslyauthentic  #workoutvid 
Tonight's plans are to do absolutely nothing, watch movies until this food coma I'm in is over. What is everyone else's plans tonight?? Hopefully more thrilling than mine 😂. Have a great weekend friends!
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 #fitgirl #bodybuildinggirls #workingonmyfitness #fitnessgirl #gymsharkwomen #strongisthenewskinny #isymfs #fitfam #fitlife #trainhard #girlswholift #fitgirl #flexfriday #fridayflex #glutesworkout #glutesonfire #glutesthatsalute #glute #gluteday #glutegains
Tonight's plans are to do absolutely nothing, watch movies until this food coma I'm in is over. What is everyone else's plans tonight?? Hopefully more thrilling than mine 😂. Have a great weekend friends! . . . . #fitgirl  #bodybuildinggirls  #workingonmyfitness  #fitnessgirl  #gymsharkwomen  #strongisthenewskinny  #isymfs  #fitfam  #fitlife  #trainhard  #girlswholift  #fitgirl  #flexfriday  #fridayflex  #glutesworkout  #glutesonfire  #glutesthatsalute  #glute  #gluteday  #glutegains 
In a perfect world, you’d be able to gain muscle without fat. You’d be able to get through college without any stress. You’d be financially stable always. The world would have no evil. But guess what? Life doesn’t work that way. I was seriously looking at these pics and realized dang ya girl does not look the way she did on peak week. Lol But this is part of the plan and this what I need to do 👏. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹
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Gaining muscle may add numbers to the scale, but it has more benefits than we imagine. Muscle burns more calories than fat. I’m not even going to lie to y’all. The scale does mess with my head. Sometimes I’m like woah well that escalated quickly 😂 But this is part of the process and it’s better to change my perspective when those thoughts come into my head. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Lifting weights strains and tears your muscles. This creates a legit “injury”. The muscle soreness you feel a day or two after working out is part of the healing process. I’m just trusting the process and allowing all these changes to make me stronger and better than before. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#ImprovementSeason #OffSeasonGains #Motivation #TrustTheProcess #driven #bestself #dedication #girlswithmuscle #GluteDay #Glutes #Quads #LegDay #GluteWorkout #GymShark #gymsharkwomen #trustheprocess #progress #npcbikini  #workingout #fitspo 
#inspiration #fitnessmotivation #fitquotes #bodybuilding #bulking
In a perfect world, you’d be able to gain muscle without fat. You’d be able to get through college without any stress. You’d be financially stable always. The world would have no evil. But guess what? Life doesn’t work that way. I was seriously looking at these pics and realized dang ya girl does not look the way she did on peak week. Lol But this is part of the plan and this what I need to do 👏. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Gaining muscle may add numbers to the scale, but it has more benefits than we imagine. Muscle burns more calories than fat. I’m not even going to lie to y’all. The scale does mess with my head. Sometimes I’m like woah well that escalated quickly 😂 But this is part of the process and it’s better to change my perspective when those thoughts come into my head. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Lifting weights strains and tears your muscles. This creates a legit “injury”. The muscle soreness you feel a day or two after working out is part of the healing process. I’m just trusting the process and allowing all these changes to make me stronger and better than before. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #ImprovementSeason  #OffSeasonGains  #Motivation  #TrustTheProcess  #driven  #bestself  #dedication  #girlswithmuscle  #GluteDay  #Glutes  #Quads  #LegDay  #GluteWorkout  #GymShark  #gymsharkwomen  #trustheprocess  #progress  #npcbikini  #workingout  #fitspo  #inspiration  #fitnessmotivation  #fitquotes  #bodybuilding  #bulking 
It all comes down to this: HOW BAD DO YOU WANT IT? 💥 For many years I heard that I wouldn't be able to change my body because I've always been skinny😞. I believed it for a loooong time, until one day I REFUSED to. Although workout-wise there is nothing I can do for some parts of my body (aka Boobs)🙁😓 all this year I've worked hard to show myself that change IS possible. It's incredible how other people's words can affect you and make you believe that before you've tried, you've already failed. 
I am not letting this affect me anymore and neither should you 💪🏼
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#fitlatina #shoulderworkout #fitchick #littleandfit #fitjunkie #fitnessgurl #fitgirlsofinstagram #workoutvidz #fitnessmotivation #armsworkout #bicepworkout #tricepworkout #backworkout #babymuscles #fitfam #armworkout #workoutvids #workoutmotivation #fitgirlsofinstagram #girlswholift #bootygainz #squatgirl #bootyworkout #bootybuilding #fitnessaddict #bootybuilding #gluteday #gluteworkout
It all comes down to this: HOW BAD DO YOU WANT IT? 💥 For many years I heard that I wouldn't be able to change my body because I've always been skinny😞. I believed it for a loooong time, until one day I REFUSED to. Although workout-wise there is nothing I can do for some parts of my body (aka Boobs)🙁😓 all this year I've worked hard to show myself that change IS possible. It's incredible how other people's words can affect you and make you believe that before you've tried, you've already failed. I am not letting this affect me anymore and neither should you 💪🏼 . . . . . #fitlatina  #shoulderworkout  #fitchick  #littleandfit  #fitjunkie  #fitnessgurl  #fitgirlsofinstagram  #workoutvidz  #fitnessmotivation  #armsworkout  #bicepworkout  #tricepworkout  #backworkout  #babymuscles  #fitfam  #armworkout  #workoutvids  #workoutmotivation  #fitgirlsofinstagram  #girlswholift  #bootygainz  #squatgirl  #bootyworkout  #bootybuilding  #fitnessaddict  #bootybuilding  #gluteday  #gluteworkout 
Some serious booty burnin goin down today 🍑🔥. 12 elevated hip thrusts x4 
15 elevated wider stance straight legged deadlifts x3 
30 second wide stance pulse squat on smith machine x3 
Always remember to activate your glutes before a booty workout to get the most out of your lift!!💪🏽
Some serious booty burnin goin down today 🍑🔥. 12 elevated hip thrusts x4 15 elevated wider stance straight legged deadlifts x3 30 second wide stance pulse squat on smith machine x3 Always remember to activate your glutes before a booty workout to get the most out of your lift!!💪🏽
Because who doesn’t want a bigger booty🍑 #glutes #gluteday #bootywerk #cantwalktoday #fit #bootygainz #bubblebutt #gymtime #flexfriday #gymlife 🎥 @kbla1r_
Episode 24: #TheGluteProject
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HOW TO STRUCTURE YOUR GLUTE PROGRAM 🍑
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An insight into how I program my clients week-by-week who are wanting to build a booty 🍑
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The full 9 minute video is on the Facebook page (link in my bio - @strengthpositive)
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For me, it's the best informational content I've ever released.
Episode 24: #TheGluteProject  - HOW TO STRUCTURE YOUR GLUTE PROGRAM 🍑 - An insight into how I program my clients week-by-week who are wanting to build a booty 🍑 - The full 9 minute video is on the Facebook page (link in my bio - @strengthpositive) - For me, it's the best informational content I've ever released.
It’s officially #SigningSeason. .
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 Check Out My New Gorgeous Client
@officialshanice taking responsibility of her health and doing what needs to be ✅ Done to reach Those FITNESS Goals. .
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Stay TUNED For an update ! .
💌 BodyBYKiaFit@gmail.com For Fitness Inquiries/Rates !
.. #veganlifestyle #veganliving #fitness #fitnessjourney #bodygoals #upperbodyworkout #gluteday #legday #atlanta #atlantafitness #atltrainers #personaltrainers #decaturfitness #bodybykia #ebonyfitness #slimthick #behealthconscious #travelingpersonaltrainer
It’s officially #SigningSeason . . . . . Check Out My New Gorgeous Client @officialshanice taking responsibility of her health and doing what needs to be ✅ Done to reach Those FITNESS Goals. . . Stay TUNED For an update ! . 💌 BodyBYKiaFit@gmail.com For Fitness Inquiries/Rates ! .. #veganlifestyle  #veganliving  #fitness  #fitnessjourney  #bodygoals  #upperbodyworkout  #gluteday  #legday  #atlanta  #atlantafitness  #atltrainers  #personaltrainers  #decaturfitness  #bodybykia  #ebonyfitness  #slimthick  #behealthconscious  #travelingpersonaltrainer 
#fakifitness #glutes #gluteo #gluteworkout #gluteday #abductor #abductora #cadeiraabductora #bambunuca #trainingtips@Regrann from @andrealbuquerque_biomekhane -  Veja que interessante essa cadeira abdutora com extensão simultânea 👆🏼. Nunca fiz exercício nesse equipamento, mas acredito que as ativações musculares de GLÚTEOS devam ser altas, vejamos o porquê:
⠀ 📚Glúteo Máximo: função principal de extensão e rotação lateral do quadril
📚Glúteo Médio: função principal de abdução de quadril
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Esse equipamento une as principais funções desses músculos de forma conjunta! Porém, não permite grande amplitude no movimento de extensão.
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Essa tentativa de ativar mais glúteo é o que algumas pessoas fazem quando levantam a bunda da cadeira extensora... ativam o glúteo máximo porque ficam em um agachamento isométrico, mas a abdução fica facilitada pois o peso do seu próprio corpo facilita a abdução (sequência do vídeo).
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Outra desvantagem nessa posição está na dificuldade em manter a curvatura fisiológica da lombar durante o exercício, além de que não há comprovação científica que essa mudança na posição ofereça melhores resultados.
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Agradeço o Personal Trainer de Cachoeiro de Itapemirim/ES @sauloborgespersonaltrainer que mandou esse ótimo vídeo e sugestão!
#biomekhane #valorizandoaprofissao #abiomecanicaexplica #biomecanica #biomechanics  #abducao #cadeiraabdutora #gluteomaximo #gluteomedio  #treinamentofuncional #musculacao  #personaltraining -
#fakifitness  #glutes  #gluteo  #gluteworkout  #gluteday  #abductor  #abductora  #cadeiraabductora  #bambunuca  #trainingtips @Regrann from @andrealbuquerque_biomekhane - Veja que interessante essa cadeira abdutora com extensão simultânea 👆🏼. Nunca fiz exercício nesse equipamento, mas acredito que as ativações musculares de GLÚTEOS devam ser altas, vejamos o porquê: ⠀ 📚Glúteo Máximo: função principal de extensão e rotação lateral do quadril 📚Glúteo Médio: função principal de abdução de quadril ⠀ Esse equipamento une as principais funções desses músculos de forma conjunta! Porém, não permite grande amplitude no movimento de extensão. ⠀ Essa tentativa de ativar mais glúteo é o que algumas pessoas fazem quando levantam a bunda da cadeira extensora... ativam o glúteo máximo porque ficam em um agachamento isométrico, mas a abdução fica facilitada pois o peso do seu próprio corpo facilita a abdução (sequência do vídeo). ⠀ Outra desvantagem nessa posição está na dificuldade em manter a curvatura fisiológica da lombar durante o exercício, além de que não há comprovação científica que essa mudança na posição ofereça melhores resultados. ⠀ Agradeço o Personal Trainer de Cachoeiro de Itapemirim/ES @sauloborgespersonaltrainer que mandou esse ótimo vídeo e sugestão! #biomekhane  #valorizandoaprofissao  #abiomecanicaexplica  #biomecanica  #biomechanics  #abducao  #cadeiraabdutora  #gluteomaximo  #gluteomedio  #treinamentofuncional  #musculacao  #personaltraining  -
N here’s a cheeky gym post to occupy your time
N here’s a cheeky gym post to occupy your time
Long post warning ⚠️#rawrealandhonest 
I really strive to keep a healthy relationship between food and the gym. The gym shouldn’t be used as punishment. If you eat too much, don’t go to the gym because you feel guilty. Go to the gym because those extra calories and carbs will give you more energy or a better pump. However, I am on the opposite end of that spectrum. Today was my first day at the gym in 5 days (I usually only take one day off a week) because I’ve had a few big life changes. I took most of the week off because I’ve been so stressed and anxious. People have different reactions to stress-some binge eat, some don’t eat enough. I’m on the latter end (unless I’m watching OSU football, then I can’t put food down 😂). When I don’t eat enough, I don’t let myself go to the gym. It’s not healthy or okay to go lift heavy weights if you aren’t eating enough to support that energy output. I finally feel like I’m eating enough so I went and let some stress out 🏋🏻‍♀️ and man did it feel good, even though I went fairly light. Heavy workouts aren’t the only way to feel that therapy feeling you get at the gym! Moral of the story: rest when you should, workout when you can. Mental health is just as important as physically health ❤️ thank you to all my friends who have been checking on me, love you all so much!
Long post warning ⚠️#rawrealandhonest  I really strive to keep a healthy relationship between food and the gym. The gym shouldn’t be used as punishment. If you eat too much, don’t go to the gym because you feel guilty. Go to the gym because those extra calories and carbs will give you more energy or a better pump. However, I am on the opposite end of that spectrum. Today was my first day at the gym in 5 days (I usually only take one day off a week) because I’ve had a few big life changes. I took most of the week off because I’ve been so stressed and anxious. People have different reactions to stress-some binge eat, some don’t eat enough. I’m on the latter end (unless I’m watching OSU football, then I can’t put food down 😂). When I don’t eat enough, I don’t let myself go to the gym. It’s not healthy or okay to go lift heavy weights if you aren’t eating enough to support that energy output. I finally feel like I’m eating enough so I went and let some stress out 🏋🏻‍♀️ and man did it feel good, even though I went fairly light. Heavy workouts aren’t the only way to feel that therapy feeling you get at the gym! Moral of the story: rest when you should, workout when you can. Mental health is just as important as physically health ❤️ thank you to all my friends who have been checking on me, love you all so much!
Dog cuddles & gym are my favorites 😍 #germanshepherd #germanshepherddogs #latenightgymsesh #legday #gluteday
▪️Always ensure you use bumper weights when curling with a barbell.
▫️ It looks a lot heavier than it is 😂💪🏼
▪️Always ensure you use bumper weights when curling with a barbell. ▫️ It looks a lot heavier than it is 😂💪🏼
Leg day! @___jelena___  @pericaprokic

#gluteday #hipthrusttime #fitnesmotivation #legday#gymlife💪 #gym#healtylife #motivation#personaltrainer #worktime
Growing glutes is hard, matching socks is harder 🤷 .
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#glutes #gluteday #gym #workout #aimn #fitness #fitnessmotivation #fitfam #vegan #vegangains #gains #lifting  #veganaestheticscommunity #veganaesthetics #squat #vegains
100 pound goblet squats 💪
Workout ⬇
Superset X3 
15 DL
15 Hip abductors 
Superset X3 
10 sumo DL
10 front squats with plate
10 single leg RDL (each leg)

Superset X3 
10 weighted overhead walking lunges (each leg)
20 unweighted Hip thrusters
5 heavy goblet squats 
Superset X3  each leg
10 cable donkey kicks
10 straight leg cable raises
10 angled straight leg cable raises

2x5
Heavy goblet squats 
#reiningerfitness #gluteworkout #gluteday #girlswhohustlehard #girlswithmuscle #workout #gym #gymlife #strongisthenewsexy #musclesaresexy #musclechicks #flexfriday #hardwork #beautiful #fitnessmodel #fitnessmotivation
100 pound goblet squats 💪 Workout ⬇ Superset X3 15 DL 15 Hip abductors Superset X3 10 sumo DL 10 front squats with plate 10 single leg RDL (each leg) Superset X3 10 weighted overhead walking lunges (each leg) 20 unweighted Hip thrusters 5 heavy goblet squats Superset X3  each leg 10 cable donkey kicks 10 straight leg cable raises 10 angled straight leg cable raises 2x5 Heavy goblet squats #reiningerfitness  #gluteworkout  #gluteday  #girlswhohustlehard  #girlswithmuscle  #workout  #gym  #gymlife  #strongisthenewsexy  #musclesaresexy  #musclechicks  #flexfriday  #hardwork  #beautiful  #fitnessmodel  #fitnessmotivation 
We worship this like a Sunday🙌🏿🎶Plastic Bag by Drake
We worship this like a Sunday🙌🏿🎶Plastic Bag by Drake
Try this variation on the side lunge with dumbbells. Keeping low shift the weight from side to side as you lunge. Fires up the glutes in a big way! #legday #gluteday #legs #glutes #lunges #sidelunges #gymlife #gymmotivation #gyminspiration #fitness #fitnesslifestyle #fitforpurpose #fitinspiration #personaltrainer #windsorpersonaltraining #livealifelessordinary #livethelifeyoulove
I think that it's safe enough to say that I kicked my own a$$ today in the gym. I had to try this exercise out and I love / hate it!! #gluteday #squats #fitmom #fitness #exercise #fitwomen #getfit #dontquit #lewisville #24hrfitness
When your booty and quads are showing at work 🍑 love these little moments where you see the hard work paying off 💪🏽
When your booty and quads are showing at work 🍑 love these little moments where you see the hard work paying off 💪🏽
Friday makes the B🍑🍑ty work ••• Used 60% of my 1RM [205] for 4 for 10 followed by a series of bootylicious workouts to get my ass in gear on this chilly Friday morning ••• I think it’s time for some pancake gains 👌🏻 #buttcramps #quadgoals
Friday makes the B🍑🍑ty work ••• Used 60% of my 1RM [205] for 4 for 10 followed by a series of bootylicious workouts to get my ass in gear on this chilly Friday morning ••• I think it’s time for some pancake gains 👌🏻 #buttcramps  #quadgoals 
No regrets on skipping Biochem units for this #sundress #tb #Paris 😍