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GLUTE FOCUSED WORKOUT 👇
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If you are only beginning weight training, jumping into barbell loaded moves won’t be suitable, but it’s of UTMOST importance to progress towards them, and to continue to progress with them, if you want to gain strength, build muscle and recomposition (not to mention confidence). 🙋❣️
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Repeating this workout before I start work today as follows: 
1️⃣ Squats - changing it up with a pulse included - 6 sets 10 reps 
2️⃣ Hip Thrusts - 6 sets 8/10 reps
3️⃣ RDL (Romanian Deadlift) - 6 sets 10 reps ▶️ Supserset this with hip thrusts if tight on time. 
These exercises are really important and you should work to push hard with excellent form, ensuring you warm up and activate glutes before beginning. To finish 2 rounds of 4️⃣ 30 Weighted Frog Pumps 5️⃣ 10 Raised single leg glute bridges per leg 6️⃣ 16 Jump Lunges .
ENJOOOOY. Don’t forget to tag me if you give this a go 🤗 Wearing @gymsharkwomen❣️ Tune - Fasta, Kah-Lo
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Ps... we FINALLY have electricity again! 💡Thanks to all the hard working crews around Ireland right now 🙏 #Health #Grow #Weights #Workout #WorkoutVideo #NattillyFitness @myfittgyms
GLUTE FOCUSED WORKOUT 👇 . If you are only beginning weight training, jumping into barbell loaded moves won’t be suitable, but it’s of UTMOST importance to progress towards them, and to continue to progress with them, if you want to gain strength, build muscle and recomposition (not to mention confidence). 🙋❣️ . Repeating this workout before I start work today as follows: 1️⃣ Squats - changing it up with a pulse included - 6 sets 10 reps 2️⃣ Hip Thrusts - 6 sets 8/10 reps 3️⃣ RDL (Romanian Deadlift) - 6 sets 10 reps ▶️ Supserset this with hip thrusts if tight on time. These exercises are really important and you should work to push hard with excellent form, ensuring you warm up and activate glutes before beginning. To finish 2 rounds of 4️⃣ 30 Weighted Frog Pumps 5️⃣ 10 Raised single leg glute bridges per leg 6️⃣ 16 Jump Lunges . ENJOOOOY. Don’t forget to tag me if you give this a go 🤗 Wearing @gymsharkwomen❣️ Tune - Fasta, Kah-Lo . Ps... we FINALLY have electricity again! 💡Thanks to all the hard working crews around Ireland right now 🙏 #Health  #Grow  #Weights  #Workout  #WorkoutVideo  #NattillyFitness  @myfittgyms
It's HERE!! The new Fall Fitness Series starts today with How to CRUSH Your Fitness Goals! [link in bio] Tag a friend and inspire them to get healthy with you! .
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#igfit #girlswithmuscle #girlswholift #hiitworkout #fitgirl #bbgmoms 
#bbg #fitfam #booty #bootybuilding #bootyworkout #glutes #gluteworkout #fitnessmodel #fitnessmodels #slayallday #girlsthatlift #fitnessblogger #fitmom #tiu #womensbest #weightlifting #strengthtraining #bootyday #legday #athlete #squat #squatsfordays #fitforareason #motivation
It's HERE!! The new Fall Fitness Series starts today with How to CRUSH Your Fitness Goals! [link in bio] Tag a friend and inspire them to get healthy with you! . . . . . . #igfit  #girlswithmuscle  #girlswholift  #hiitworkout  #fitgirl  #bbgmoms  #bbg  #fitfam  #booty  #bootybuilding  #bootyworkout  #glutes  #gluteworkout  #fitnessmodel  #fitnessmodels  #slayallday  #girlsthatlift  #fitnessblogger  #fitmom  #tiu  #womensbest  #weightlifting  #strengthtraining  #bootyday  #legday  #athlete  #squat  #squatsfordays  #fitforareason  #motivation 
When he greets you with a hi-5.... sup bro 👋🏼🤷🏽‍♂️
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Today's leg session started off with a smooth #GVT 10x10 squat @ 45kg. I went to the gym earlier again today knowing I had commitments to fulfil (uni 🙄) later in the day but little did I know class got cancelled so I took my sweet ass time with the rest of my leg session and managed to do extra cardio, abs AND stretching/rolling YTB🙌🏼
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👉🏼Clip 1: single leg leg press. I was pretty ceebs by this point to continue with heavy lifting so literally had no weight on the leg press machine, and focused on the ROM itself
👉🏼Clip 2: working set of 70kg x 3 x 10. Had to stop between reps cos glutes couldn't handle the burn LOL .
Also, keen to finish off this #GVT program and start lifting heavy again!!!! High volume is getting too boring now 💀
When he greets you with a hi-5.... sup bro 👋🏼🤷🏽‍♂️ . Today's leg session started off with a smooth #GVT  10x10 squat @ 45kg. I went to the gym earlier again today knowing I had commitments to fulfil (uni 🙄) later in the day but little did I know class got cancelled so I took my sweet ass time with the rest of my leg session and managed to do extra cardio, abs AND stretching/rolling YTB🙌🏼 . 👉🏼Clip 1: single leg leg press. I was pretty ceebs by this point to continue with heavy lifting so literally had no weight on the leg press machine, and focused on the ROM itself 👉🏼Clip 2: working set of 70kg x 3 x 10. Had to stop between reps cos glutes couldn't handle the burn LOL . Also, keen to finish off this #GVT  program and start lifting heavy again!!!! High volume is getting too boring now 💀
#tbt when he puts up with you looking like a drag queen pre stage 💙:❤️:💙:❤️.....#traintolookgoodnaked 😈
#tbt  when he puts up with you looking like a drag queen pre stage 💙:❤️:💙:❤️.....#traintolookgoodnaked  😈
When you notice all those retarded butt exercises you do actually pay off 👏🏼
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#squats #glutes #motivation #fitnessmotivation #goals #melbourne #love #gympump #gymshark #Gymsharkwomen #gluteworkout #glutepump #fitnessjourney #gymworkout #gymselfie #maximumeffort #workforit #gome
Body weight bench burner 🔥 legs & glutes 
Wearing @gymshark @gymsharkwomen
▪️step ups ▪️elevated glute bridges ▪️squat overs ▪️reverse lunges to knee ups ▪️elevated lunges 
4-5 rounds, 1 minute of each exercise 2 second rest. On the last round each exercise to failure with 30 second rest period.  #workoutvideo #fitnessgirl #fitnesswear #fitnessmotivation #travel #travelling #workouts #outdoorworkout #squats #squatvideos #gluteguide #gluteworkout #squatbooty #girlswhoworkout #igfitness #instagood #instadaily #instaworkout #squatlife #bootybuilding #bootyworkout #legdayworkout #fitgirlsguide #fitchick #fitnesslove #bodytransformation
Body weight bench burner 🔥 legs & glutes Wearing @gymshark @gymsharkwomen ▪️step ups ▪️elevated glute bridges ▪️squat overs ▪️reverse lunges to knee ups ▪️elevated lunges 4-5 rounds, 1 minute of each exercise 2 second rest. On the last round each exercise to failure with 30 second rest period. #workoutvideo  #fitnessgirl  #fitnesswear  #fitnessmotivation  #travel  #travelling  #workouts  #outdoorworkout  #squats  #squatvideos  #gluteguide  #gluteworkout  #squatbooty  #girlswhoworkout  #igfitness  #instagood  #instadaily  #instaworkout  #squatlife  #bootybuilding  #bootyworkout  #legdayworkout  #fitgirlsguide  #fitchick  #fitnesslove  #bodytransformation 
Everything ready to go tomorrow... Except my bikini which hasn’t arrived yet #stresss 😫 Full of water but feeling happy enough with my condition 🙌🏽 #peakweek #tbt #iifymgirls #shredz #progresspic #posingpractice #girlswithmuscle  #bikinicompetitor #girlsonprep #shredded #aesthetics #bikiniprep  #squatspo #shesquats #glitegains #gluteworkout #fitnessgirl #weightlossjourney #girlswholift #fitfam #irishfitfam #bikinicompetitor #fitchick #bikinifitness #fitfollow #iifymgirls #gymrat #like4like #fitspo #throwback #miamipro
Everything ready to go tomorrow... Except my bikini which hasn’t arrived yet #stresss  😫 Full of water but feeling happy enough with my condition 🙌🏽 #peakweek  #tbt  #iifymgirls  #shredz  #progresspic  #posingpractice  #girlswithmuscle  #bikinicompetitor  #girlsonprep  #shredded  #aesthetics  #bikiniprep  #squatspo  #shesquats  #glitegains  #gluteworkout  #fitnessgirl  #weightlossjourney  #girlswholift  #fitfam  #irishfitfam  #bikinicompetitor  #fitchick  #bikinifitness  #fitfollow  #iifymgirls  #gymrat  #like4like  #fitspo  #throwback  #miamipro 
Working on my posterior chain with some kettlebell dead swings. The stop with the bell on the floor allows you to initiate the next action from that lowered position that emulates the start position of the deadlift. •
I need to work on these as you can see I slightly rock forward whereas I should be keeping  my weight through my heels throughout. 
Apologise to @leon_shah for blocking his mirror view 🙈
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#posteriorchainwork #gluteworkout #deadliftaccessory #strengthtraining #girlswholift #fitnessgoals
Working on my posterior chain with some kettlebell dead swings. The stop with the bell on the floor allows you to initiate the next action from that lowered position that emulates the start position of the deadlift. • I need to work on these as you can see I slightly rock forward whereas I should be keeping my weight through my heels throughout. Apologise to @leon_shah for blocking his mirror view 🙈 • #posteriorchainwork  #gluteworkout  #deadliftaccessory  #strengthtraining  #girlswholift  #fitnessgoals 
Tag a friend 👯➡️try these exercises you can do anywhere for the ultimate booty pump🔥
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Follow➡️ @teaganmariefit for more workouts💖
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♦️Front Squats ♦️Unilateral Bridges ♦️Standing Hip abductors ♦️Hamstring Curls ♦️Split Squats
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Some booty accessory work from Saturday! So hecka late but finally got down to posting it lol got a 45 min workout in the morning before my open house then finished the rest in the evening! The last exercise I put weights under my feet (top part of foot on the weight so only the heels are touching the ground) it really helps get the full contact in my hamstrings! Finally seeing more definition since cutting down on heavy food consumption and just eating a little better but still lifting pretty heavy, my version of lean bulking (preworkout helps a lot lol). I'll keep y'all updated! But have some really good videos planned this week for upper body it's a shoulder/trap workout and on Saturday I'll be filming a booty workout all on the leg extension and leg curl machine, unconventional ways to use the machines but they work so well and burn so much! Anyway do 3 sets of 8-12 reps (last set until failure or doubled). Give it a try! #booty #bootyworkout #glutes #gluteworkout #butt #buttworkout #fit #fitchicks #fitgirl #fitspo #fitspiration #fitnessgirl #fitness #motivation #bootybuilding #bootyfordays
Some booty accessory work from Saturday! So hecka late but finally got down to posting it lol got a 45 min workout in the morning before my open house then finished the rest in the evening! The last exercise I put weights under my feet (top part of foot on the weight so only the heels are touching the ground) it really helps get the full contact in my hamstrings! Finally seeing more definition since cutting down on heavy food consumption and just eating a little better but still lifting pretty heavy, my version of lean bulking (preworkout helps a lot lol). I'll keep y'all updated! But have some really good videos planned this week for upper body it's a shoulder/trap workout and on Saturday I'll be filming a booty workout all on the leg extension and leg curl machine, unconventional ways to use the machines but they work so well and burn so much! Anyway do 3 sets of 8-12 reps (last set until failure or doubled). Give it a try! #booty  #bootyworkout  #glutes  #gluteworkout  #butt  #buttworkout  #fit  #fitchicks  #fitgirl  #fitspo  #fitspiration  #fitnessgirl  #fitness  #motivation  #bootybuilding  #bootyfordays 
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I wanted to squeeze this in before Wednesday is over! Because doesn’t everyone work glutes on Wednesday? 🐪🐪 This was inspired by what blond bombshell?? If you know, post it in the comments! She’s #glutegoals! 🍑🍑She posted this single leg glute isolation and it’s a burner🔥🔥! I knew I had to try it ASAP, because I love having new tricks up my sleeve. I think YOU will like it too. I also did a fun cardio circuit I’ll post next🏋🏼‍♀️. #fitness #humpday #gluteworkout #gluteday #workout #fitnessmotivation #fitnessjourney #girlswholift #momswholift #vasa #gym #gymflow #gymtime
I wanted to squeeze this in before Wednesday is over! Because doesn’t everyone work glutes on Wednesday? 🐪🐪 This was inspired by what blond bombshell?? If you know, post it in the comments! She’s #glutegoals ! 🍑🍑She posted this single leg glute isolation and it’s a burner🔥🔥! I knew I had to try it ASAP, because I love having new tricks up my sleeve. I think YOU will like it too. I also did a fun cardio circuit I’ll post next🏋🏼‍♀️. #fitness  #humpday  #gluteworkout  #gluteday  #workout  #fitnessmotivation  #fitnessjourney  #girlswholift  #momswholift  #vasa  #gym  #gymflow  #gymtime 
S Q U A T • T I P S 💁🏽 1: Tilt at your hips rather than your lower back ✔️ 2: Place a bench behind you and gently tap your bottom onto the bench as you lower your body. This will encourage you to “sit back and down” and therefore help to prevent your knees from tracking too far forward ✔️ 3. Keeping a neutral pelvic tilt will ensure better glute activation rather than overloading your lower back, knees or adductors! ✔️
#squats #lowerbodyworkout #gluteworkout #gym #gymrehab #physio #melbournephysio #weighttraining #neutralpelvictilt #neutralpelvis #squattechnique @visionpthawthorn @joshua.ralph3
S Q U A T • T I P S 💁🏽 1: Tilt at your hips rather than your lower back ✔️ 2: Place a bench behind you and gently tap your bottom onto the bench as you lower your body. This will encourage you to “sit back and down” and therefore help to prevent your knees from tracking too far forward ✔️ 3. Keeping a neutral pelvic tilt will ensure better glute activation rather than overloading your lower back, knees or adductors! ✔️ #squats  #lowerbodyworkout  #gluteworkout  #gym  #gymrehab  #physio  #melbournephysio  #weighttraining  #neutralpelvictilt  #neutralpelvis  #squattechnique  @visionpthawthorn @joshua.ralph3
Tonight's leg day clippy💪🏼🍑 Start with 4 min Tabata

4 x 20 Hack Squat
•Tabata in between 
3 x 20 regular squats
•Tabata in between 
3x15 single leg glute press
•Tabata in between 
3x15 each leg weighted lunges 
LOVE incorporating Tabata in my leg workouts! #legday #mypantswereseethrough 😒 #gluteworkout
Tonight's leg day clippy💪🏼🍑 Start with 4 min Tabata 4 x 20 Hack Squat •Tabata in between 3 x 20 regular squats •Tabata in between 3x15 single leg glute press •Tabata in between 3x15 each leg weighted lunges LOVE incorporating Tabata in my leg workouts! #legday  #mypantswereseethrough  😒 #gluteworkout 
Just saying 💁🏻 #sweatprep
มาเล่นกันสิ จะได้รู้สึกว่าความจี๊ดจ๊าดของขากับก้น มันแซ่บยังไง 😋 focus more on form with @rakydall and @nadenaree .. oh yes!! i feel the burn 🔥🍑
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มีให้เล่นตารางเต็มเอี้ยดทั้งสามสาขาเลยนะคะ ทั้งสาขา เอราวัณ สุขุมวิท49 และสาขาน้องใหม่สาขาสาทรค่ะ #seeyouatthebarre นะคะ ☺️ แล้วจะเข้าใจว่าการออกกำลังกายแบบ totalbodyworkout และ intervaloverload ที่เป็น signature style ของ @physique57bkk เค้ามีดียังไง 💞
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#กินสิจะได้ตั้งใจฟิตแบบเลา 🌝✌🏻
#fitnessselfie #leanbodyismygoal #celebrityworkout #gluteworkout #Physique57 #physique57bkk #barrebesties #fitgirl #fitness #fitgirlsguide #fitspo #fitfam #lululemonthailand #lululemon #coreworkout #gymtime #lifestyle #workout #aesthetic #physique #training
มาเล่นกันสิ จะได้รู้สึกว่าความจี๊ดจ๊าดของขากับก้น มันแซ่บยังไง 😋 focus more on form with @rakydall and @nadenaree .. oh yes!! i feel the burn 🔥🍑 . . มีให้เล่นตารางเต็มเอี้ยดทั้งสามสาขาเลยนะคะ ทั้งสาขา เอราวัณ สุขุมวิท49 และสาขาน้องใหม่สาขาสาทรค่ะ #seeyouatthebarre  นะคะ ☺️ แล้วจะเข้าใจว่าการออกกำลังกายแบบ totalbodyworkout และ intervaloverload ที่เป็น signature style ของ @physique57bkk เค้ามีดียังไง 💞 . . #ก ินสิจะได้ตั้งใจฟิตแบบเลา 🌝✌🏻 #fitnessselfie  #leanbodyismygoal  #celebrityworkout  #gluteworkout  #Physique57  #physique57bkk  #barrebesties  #fitgirl  #fitness  #fitgirlsguide  #fitspo  #fitfam  #lululemonthailand  #lululemon  #coreworkout  #gymtime  #lifestyle  #workout  #aesthetic  #physique  #training 
The field of counseling is very up and down, and there is typically a lot of burnout in this profession. Sometimes it's hard to know if you are truly making a difference in someone's life. But then there are moments when you are reminded of why you started and love what you do. Today I was walking to the parking lot to take my lunch and saw a student walking off campus towards the cars, yelling loudly trying to get away from another staff member. I asked if she needed any help or if there was anything I could do. I approached the student who was now simultaneously crying, yelling, cursing and throwing rocks. He was obviously very upset and angry. I approached him very calmly and asked a few questions but he kept screaming in my face to go away. I asked if I could take a seat next to him and he said he didn't care. So I sat down and tried to see if he would try some deep breathing techniques to help catch his breath. He refused and confined screaming. So I started asking some more questions about why he was upset and he kept screaming and screaming. I asked him to tell me more and he would open up little by little.. the next thing I knew we were having a calm conversation about his family and life at home. Eventually he tried some of my breathing exercises and he was ready to head back to the school. We were met by the same staff member as before and an administrator. He even apologized for his behavior. I always think the big take away from moments like this is.. most people just want to be listened to. We want to know our opinions have been heard and that someone cares to listen in on what you have to say. Someone who cares about you as a person. Someone who is genuinely concerned about your well being. So I encourage everyone to really listen to others, instead of focusing on your response or waiting for the right time to cut in to the conversation. Ask questions. Find out more info. Let people know you care 💕 Become your #bestself
The field of counseling is very up and down, and there is typically a lot of burnout in this profession. Sometimes it's hard to know if you are truly making a difference in someone's life. But then there are moments when you are reminded of why you started and love what you do. Today I was walking to the parking lot to take my lunch and saw a student walking off campus towards the cars, yelling loudly trying to get away from another staff member. I asked if she needed any help or if there was anything I could do. I approached the student who was now simultaneously crying, yelling, cursing and throwing rocks. He was obviously very upset and angry. I approached him very calmly and asked a few questions but he kept screaming in my face to go away. I asked if I could take a seat next to him and he said he didn't care. So I sat down and tried to see if he would try some deep breathing techniques to help catch his breath. He refused and confined screaming. So I started asking some more questions about why he was upset and he kept screaming and screaming. I asked him to tell me more and he would open up little by little.. the next thing I knew we were having a calm conversation about his family and life at home. Eventually he tried some of my breathing exercises and he was ready to head back to the school. We were met by the same staff member as before and an administrator. He even apologized for his behavior. I always think the big take away from moments like this is.. most people just want to be listened to. We want to know our opinions have been heard and that someone cares to listen in on what you have to say. Someone who cares about you as a person. Someone who is genuinely concerned about your well being. So I encourage everyone to really listen to others, instead of focusing on your response or waiting for the right time to cut in to the conversation. Ask questions. Find out more info. Let people know you care 💕 Become your #bestself 
Booty workout 🍑💦 @gymsharkwomen @gymshark @1upnutrition #gymshark #gymsharkwomen #gluteworkout #bootypump #bootybuilder #bootyworkout #glutes #gymrat #gluteos #bootybuilding #planetfitness #gymrat #fitgirls #fitness #gymgirls #booty #workout #ifbbpro #gluteos #ejercicio #fitspo #squats #squatspo #gymshark 
@squatsempire @fitnesslifech @squatsteam @womenworkoutvideos @kinganthonyfitness @squat.guide @squats.instag @squatspo @sqautsguide @vida_fit @gymgirlvids @workoutvideos__ @kinganthonyfitness @glutegainzz @glutesvideo @glutes @topbootyworkers @bodyofmuscle @gymalpha @abdomenygluteos @ejerciciosdegluteos @ejercicios_fitness @exercises4abooty @squatsteam @girlaesthetics @bodybuildingnation @squatspo
Booty workout 🍑💦 @gymsharkwomen @gymshark @1upnutrition #gymshark  #gymsharkwomen  #gluteworkout  #bootypump  #bootybuilder  #bootyworkout  #glutes  #gymrat  #gluteos  #bootybuilding  #planetfitness  #gymrat  #fitgirls  #fitness  #gymgirls  #booty  #workout  #ifbbpro  #gluteos  #ejercicio  #fitspo  #squats  #squatspo  #gymshark  @squatsempire @fitnesslifech @squatsteam @womenworkoutvideos @kinganthonyfitness @squat.guide @squats.instag @squatspo @sqautsguide @vida_fit @gymgirlvids @workoutvideos__ @kinganthonyfitness @glutegainzz @glutesvideo @glutes @topbootyworkers @bodyofmuscle @gymalpha @abdomenygluteos @ejerciciosdegluteos @ejercicios_fitness @exercises4abooty @squatsteam @girlaesthetics @bodybuildingnation @squatspo
Happy Day of Hump 🍑!⠀
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Check out my latest insta story for a full booty band workout 😤🔥🍑🙌🏼!⠀
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I'm always preaching lifting heavy 💪🏼 and focusing on compound moves like squats, deadlifts and thrusts. But don't neglect your glute isolation and activation exercises 😉!⠀
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To get that peach looking like you got 3D vision glasses on 😎 you've got to hit it from all angles & mix up your training from heavy loads to lighter & higher reps!⠀
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Here's my 3 top tips to growing those buns:⠀
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🍑 Start every lower body session with at least 15 minutes of glute activation work. Use bands, go light or even body weight and concentrate on high reps. Squeeze the bejejus outta those cheeks 😳🍑🙊If it isn't burning 🔥🔥🔥you're not doing right!⠀
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🍑 Your glutes are the largest muscle but also notoriously lazy. So if it can get any other muscle to do the work for it, you betcha it will! (hello quad dominance!). Mind muscle connection is 🔑 to getting your lazy peach to fire up. Make every rep count & focus your thoughts on the muscle you are working 🤔. Digging through your heels & lifting your toes will help on some exercises.⠀
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🍑 Train them more frequently! If you want more junk in your trunk, then 1 lower body workout a week just won't cut it. Your glutes can take the frequency better than other muscle groups so take advantage! At least 2 glute focused sessions/week would be a good start.⠀
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Hope that helps 😘
Happy Day of Hump 🍑!⠀ ⠀ Check out my latest insta story for a full booty band workout 😤🔥🍑🙌🏼!⠀ ⠀ I'm always preaching lifting heavy 💪🏼 and focusing on compound moves like squats, deadlifts and thrusts. But don't neglect your glute isolation and activation exercises 😉!⠀ ⠀ To get that peach looking like you got 3D vision glasses on 😎 you've got to hit it from all angles & mix up your training from heavy loads to lighter & higher reps!⠀ ⠀ Here's my 3 top tips to growing those buns:⠀ ⠀ 🍑 Start every lower body session with at least 15 minutes of glute activation work. Use bands, go light or even body weight and concentrate on high reps. Squeeze the bejejus outta those cheeks 😳🍑🙊If it isn't burning 🔥🔥🔥you're not doing right!⠀ ⠀ 🍑 Your glutes are the largest muscle but also notoriously lazy. So if it can get any other muscle to do the work for it, you betcha it will! (hello quad dominance!). Mind muscle connection is 🔑 to getting your lazy peach to fire up. Make every rep count & focus your thoughts on the muscle you are working 🤔. Digging through your heels & lifting your toes will help on some exercises.⠀ ⠀ 🍑 Train them more frequently! If you want more junk in your trunk, then 1 lower body workout a week just won't cut it. Your glutes can take the frequency better than other muscle groups so take advantage! At least 2 glute focused sessions/week would be a good start.⠀ ⠀ Hope that helps 😘
This #sidelunge series is one my favorites to incorporate into a session. Primary focus is on hamstring and glute, while opening the hip, and engaging core for balance and posture. I love adding in the resistance band for tricep, rear delt and rhomboid work, keeping the shoulders down and back. 💪🔥 🌟
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🌟 🎶🎧 ...with my mind on my money and my money on my mind...🔥🎶🎧 #remix #ginandjuice 🌟
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#wundachairwednesday #pilates #chair #abs #core #balance #hamstringworkout #gluteworkout #booty #tricepson🔥 #tricepworkout #armworkout #backworkout #elitecorepilates #athleticpilatestraining #changethegame #fitness #letsgo #gocubsgo #poweredbyplantsandgodandremixes 🌟
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Psalms 139:14- I praise you because I am fearfully and wonderfully made; your works are wonderful, I know that full well. ❤🙇‍♀️ 🌟
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Knockout pant and Lightweight bra by @victoriasport ❤
This #sidelunge  series is one my favorites to incorporate into a session. Primary focus is on hamstring and glute, while opening the hip, and engaging core for balance and posture. I love adding in the resistance band for tricep, rear delt and rhomboid work, keeping the shoulders down and back. 💪🔥 🌟 🌟 🌟 🎶🎧 ...with my mind on my money and my money on my mind...🔥🎶🎧 #remix  #ginandjuice  🌟 🌟 🌟 #wundachairwednesday  #pilates  #chair  #abs  #core  #balance  #hamstringworkout  #gluteworkout  #booty  #tricepson 🔥 #tricepworkout  #armworkout  #backworkout  #elitecorepilates  #athleticpilatestraining  #changethegame  #fitness  #letsgo  #gocubsgo  #poweredbyplantsandgodandremixes  🌟 🌟 🌟 Psalms 139:14- I praise you because I am fearfully and wonderfully made; your works are wonderful, I know that full well. ❤🙇‍♀️ 🌟 🌟 🌟 Knockout pant and Lightweight bra by @victoriasport ❤
Couldn't resist to share some stage shots for #humpday 
Motivation to keep doing those #hipthrusts #lunges #squats #deadlifts and #glutebridges 
Though physique shows are purely about looks, everyone should seriously train glutes for health reasons. Most people sit at their jobs all day, their hips and hamstrings  become tight, usually leading to the common low back pain. Since regularly training glutes, I'm happy to say I rarely ever feel pain in my hips, knees or back. Also, I now run without pain (and I'm faster) since I know how to engage through my Glute/leg muscles and not my joints. I'll try to post some simple Glute exercises later this week.

These days the glutes are seen purely as an aesthetic aspiration. But they should also be viewed as a muscle to keep strong in order to stay mobile and pain free leading to a better quality of life. 💪🏼🏋🏻‍♀️(Especially as we age.) 😝

#liftforstrength #liftforlife #strength #strengthtraining #waironman17 #waironman2017 #glutes #gluteworkout #walktilyoudrop #painfree #noinjuries #nocanes #keepyourindependence
#longevity #fountainofyouth #strengthoutlastsbeauty
Couldn't resist to share some stage shots for #humpday  Motivation to keep doing those #hipthrusts  #lunges  #squats  #deadlifts  and #glutebridges  Though physique shows are purely about looks, everyone should seriously train glutes for health reasons. Most people sit at their jobs all day, their hips and hamstrings become tight, usually leading to the common low back pain. Since regularly training glutes, I'm happy to say I rarely ever feel pain in my hips, knees or back. Also, I now run without pain (and I'm faster) since I know how to engage through my Glute/leg muscles and not my joints. I'll try to post some simple Glute exercises later this week. These days the glutes are seen purely as an aesthetic aspiration. But they should also be viewed as a muscle to keep strong in order to stay mobile and pain free leading to a better quality of life. 💪🏼🏋🏻‍♀️(Especially as we age.) 😝 #liftforstrength  #liftforlife  #strength  #strengthtraining  #waironman17  #waironman2017  #glutes  #gluteworkout  #walktilyoudrop  #painfree  #noinjuries  #nocanes  #keepyourindependence  #longevity  #fountainofyouth  #strengthoutlastsbeauty 
taking a few mins break omg ... 😑😰
taking a few mins break omg ... 😑😰
When you end up striking the same pose as your girl @hannahmanfull without meaning to 💪🏽💃🏽 Great minds pose alike? 😅Anyways, crushed a glute/hamstring focused workout today-two body parts I want to bring up during this growth season. 🙌🏽 My goal is to put on lean body mass while minimizing fat gain so how am I monitoring progress? 🤔 Since I'm wanting to put on lean body mass the scale won't tell the full story. 🙅🏼 My weight will go up if I'm adding muscle, that's inevitable 🤷🏼‍♀️ So what else can you use besides the scale? ⏩ Progress pictures are your friend! I know how tempting it is to rely on the scale as the sole way to monitor progress but I promise it doesn't always tell the full story or sometimes even tells a false story! Yes, it can be helpful information but if you want a more complete way to see your progress, start snapping those pics! 📸 Once a week or even once every other week is perfect...Front and back is what I do.👌🏽Oh & happy hump day everyone. 🤓🍑
When you end up striking the same pose as your girl @hannahmanfull without meaning to 💪🏽💃🏽 Great minds pose alike? 😅Anyways, crushed a glute/hamstring focused workout today-two body parts I want to bring up during this growth season. 🙌🏽 My goal is to put on lean body mass while minimizing fat gain so how am I monitoring progress? 🤔 Since I'm wanting to put on lean body mass the scale won't tell the full story. 🙅🏼 My weight will go up if I'm adding muscle, that's inevitable 🤷🏼‍♀️ So what else can you use besides the scale? ⏩ Progress pictures are your friend! I know how tempting it is to rely on the scale as the sole way to monitor progress but I promise it doesn't always tell the full story or sometimes even tells a false story! Yes, it can be helpful information but if you want a more complete way to see your progress, start snapping those pics! 📸 Once a week or even once every other week is perfect...Front and back is what I do.👌🏽Oh & happy hump day everyone. 🤓🍑
This is a Great beginner exercise for working glutes hamstrings and lower back erectors. This is a Great starting point exercise, then to progress to a barbell hip thrust or perform this off a bench getting more range of motion or to help strengthen lower back And glutes and hamstrings that can become weak and 😭 from sitting in chair 😀. Remember we all start somewhere a rockstar is never born they are made 😉. #gluteworkout #glutes #tipthursday #workouttips #sydney #operahouse #lowerback #posture #hipthrust #bodyweighttraining #bodyweight #fitness #thursday
This is a Great beginner exercise for working glutes hamstrings and lower back erectors. This is a Great starting point exercise, then to progress to a barbell hip thrust or perform this off a bench getting more range of motion or to help strengthen lower back And glutes and hamstrings that can become weak and 😭 from sitting in chair 😀. Remember we all start somewhere a rockstar is never born they are made 😉. #gluteworkout  #glutes  #tipthursday  #workouttips  #sydney  #operahouse  #lowerback  #posture  #hipthrust  #bodyweighttraining  #bodyweight  #fitness  #thursday 
What many people don't realize is that so many of us don't just work out to get physical results. A healthy lifestyle not only changes your body. It changes your attitude and mood. I workout because I love the endorphins and its my mental escape. It's my happy place. This for me has always been a lifestyle change not a diet and I will continue to live this healthy lifestyle because it makes me happy. So heres a friendly #humpday reminder to not just count the physical gains but also the mental gains. Dont be so hard on yourself, you are doing amazing💪🏻❤️ Also this JB remix is hot fire flames judge me all you want I love it😂🔥
WAY2BUY.CA GASP & Better Bodies Apparel ONTARIO. FREE 1 day shipping or Pick up @ OMF Gym @pit_bb_gasp .
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#fitnessjourney #fitnesslifestyle #fitlife #muscle #fitfam #fitgirls #fitspo #fitnessmotivation #fitgirlsguide #bodybuilding #fitsporation #healthyeating #weightlossjourney  #fitness  #workoutmotivation #bootyfordays #booty🍑 #gluteworkout #glutes #glutesworkout #glutesfordays #bootybootybooty #bootyworkout #legday #booty #humpday #betterbodies #betterbodieslifestyle #happiness @gymgirlvids @womenworkoutvideos
What many people don't realize is that so many of us don't just work out to get physical results. A healthy lifestyle not only changes your body. It changes your attitude and mood. I workout because I love the endorphins and its my mental escape. It's my happy place. This for me has always been a lifestyle change not a diet and I will continue to live this healthy lifestyle because it makes me happy. So heres a friendly #humpday  reminder to not just count the physical gains but also the mental gains. Dont be so hard on yourself, you are doing amazing💪🏻❤️ Also this JB remix is hot fire flames judge me all you want I love it😂🔥 WAY2BUY.CA GASP & Better Bodies Apparel ONTARIO. FREE 1 day shipping or Pick up @ OMF Gym @pit_bb_gasp . . . . . #fitnessjourney  #fitnesslifestyle  #fitlife  #muscle  #fitfam  #fitgirls  #fitspo  #fitnessmotivation  #fitgirlsguide  #bodybuilding  #fitsporation  #healthyeating  #weightlossjourney  #fitness  #workoutmotivation  #bootyfordays  #booty 🍑 #gluteworkout  #glutes  #glutesworkout  #glutesfordays  #bootybootybooty  #bootyworkout  #legday  #booty  #humpday  #betterbodies  #betterbodieslifestyle  #happiness  @gymgirlvids @womenworkoutvideos
Try this #bootybuilder exercise from home using a simple resistance band! #gluteworkout #bootyworkout #bootybootcamp
Happy #HumpDay 🍑
Are you taking time before your workouts to warm up and activate your muscles before you train them?!?! 🙋🏽 Something I used to neverr doo... Simply because I didn’t think there was enough time, BUT I wasn’t *making* the time to. Now I spend at least 5-10 mins before my workout foam rolling, doing resistance band work, dynamic stretching. It’s so important spend time warming up to not only reduce the risk of injury but to get the most out of your workout. More specifically, doing dynamic movements as a warm up because they are going to allow you to get proper blood flow to the working area resulting in muscle fibers gaining more flexibility and range of motion! 💥 
Who wants to see my glute activating warm up?!?! 🍑🤗🤓
Happy #HumpDay  🍑 Are you taking time before your workouts to warm up and activate your muscles before you train them?!?! 🙋🏽 Something I used to neverr doo... Simply because I didn’t think there was enough time, BUT I wasn’t *making* the time to. Now I spend at least 5-10 mins before my workout foam rolling, doing resistance band work, dynamic stretching. It’s so important spend time warming up to not only reduce the risk of injury but to get the most out of your workout. More specifically, doing dynamic movements as a warm up because they are going to allow you to get proper blood flow to the working area resulting in muscle fibers gaining more flexibility and range of motion! 💥 Who wants to see my glute activating warm up?!?! 🍑🤗🤓
Back and arm day everyone ! 😳✌🏻
Back and arm day everyone ! 😳✌🏻
So if you are 
too tired to speak
sit next to me cus
i, too,
am fluent in
silence.
So if you are too tired to speak sit next to me cus i, too, am fluent in silence.
New kicks 👟 ✅ 
New training gear👚✅
Leg workout 🏋✅
New kicks 👟 ✅ New training gear👚✅ Leg workout 🏋✅
Banded Reverse Hypers 
#repost #training #gluteworkout
I have a good booty workout for you guys! 🍑💥 Even though I'm giving you the whole workout, I only filmed the first superset. 🤷🏼‍♀️Combined some plyos and higher reps in today's lower body day! Even though this was  a high rep day, I still pushed myself with the weight. After each set, try to increase your resistance! For example for my Reverse Lunges I ended with a pair of 30s. 
Superset 1: x3 
1️⃣a) 20 RDL's (with a big glute squeeze)
1️⃣b) 20 Jump Squats

Superset 2: x3
2️⃣a) 20 Dumbbell Reverse Lunges (each side)
2️⃣b) 20 Jumping Lunges (each side)

Giant Set x3
3️⃣a) 20 Smith Machine Squats 
3️⃣b) 20 Banded Single Leg Hip Thrusts (each side)
3️⃣c) 20 Banded Side Walks 
3️⃣d) 20 Banded Pop Squats

Glute Finisher: x3
4️⃣a) 50 Banded Glute Bridges 
4️⃣b) 50 Frog Pumps
4️⃣c) 50 Wide Leg Glute Bridges 
I used my @gainsinbulk black hip circle for this workout. It's the BEST! Use Nat10 to get 10% off ☝️ of your own on their website! 💥💥💥🍑🍑🍑
I have a good booty workout for you guys! 🍑💥 Even though I'm giving you the whole workout, I only filmed the first superset. 🤷🏼‍♀️Combined some plyos and higher reps in today's lower body day! Even though this was a high rep day, I still pushed myself with the weight. After each set, try to increase your resistance! For example for my Reverse Lunges I ended with a pair of 30s. Superset 1: x3 1️⃣a) 20 RDL's (with a big glute squeeze) 1️⃣b) 20 Jump Squats Superset 2: x3 2️⃣a) 20 Dumbbell Reverse Lunges (each side) 2️⃣b) 20 Jumping Lunges (each side) Giant Set x3 3️⃣a) 20 Smith Machine Squats 3️⃣b) 20 Banded Single Leg Hip Thrusts (each side) 3️⃣c) 20 Banded Side Walks 3️⃣d) 20 Banded Pop Squats Glute Finisher: x3 4️⃣a) 50 Banded Glute Bridges 4️⃣b) 50 Frog Pumps 4️⃣c) 50 Wide Leg Glute Bridges I used my @gainsinbulk black hip circle for this workout. It's the BEST! Use Nat10 to get 10% off ☝️ of your own on their website! 💥💥💥🍑🍑🍑
Worked out hamstrings and glutes today, tried to keep the breaks short and the intensity up and I was defiantly sweating the whole time! 💦💦 Do whatever you gotta do to achieve that muscle mind connection. Every machine is diff, and this smith machine didn't allow me to get a full range of motion, so I added the step to fully feel the stretch of the hamstrings. You can even see that I'm pressing into my heels and my toes are upward in this photo to activate the glutes and hammies 💦🍑 1️⃣ weighted Reverse lunges SS seated hamstring curl 4x8-10
2️⃣ weighted sumo DL SS RDL 4x8-10
3️⃣cable kickbacks SS DB sumo squats 4x12
4️⃣weighed hip thrusts SS goodmornings 4x12
5️⃣weighted reverse hyperextensions 4x15 (squeezing/holding with super slow release) burns like a bitch 🔥🔥🔥 Finished with 20 min of intervals on the stairmill to really sweat it out and trust me you'll be drenched 💦😰😰
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#bodytransformation #weightlifting #glutes #hamstrings #fitnessmotivation #legday #vanfitfam #vancouver #weightlossjourney #bodybuilding #macronutrients #iifym #abbotsfordreflex #hardmagnum #lululemon #fitnessjourney #fitnessgoals #gluteworkout
Worked out hamstrings and glutes today, tried to keep the breaks short and the intensity up and I was defiantly sweating the whole time! 💦💦 Do whatever you gotta do to achieve that muscle mind connection. Every machine is diff, and this smith machine didn't allow me to get a full range of motion, so I added the step to fully feel the stretch of the hamstrings. You can even see that I'm pressing into my heels and my toes are upward in this photo to activate the glutes and hammies 💦🍑 1️⃣ weighted Reverse lunges SS seated hamstring curl 4x8-10 2️⃣ weighted sumo DL SS RDL 4x8-10 3️⃣cable kickbacks SS DB sumo squats 4x12 4️⃣weighed hip thrusts SS goodmornings 4x12 5️⃣weighted reverse hyperextensions 4x15 (squeezing/holding with super slow release) burns like a bitch 🔥🔥🔥 Finished with 20 min of intervals on the stairmill to really sweat it out and trust me you'll be drenched 💦😰😰 • • • • • • #bodytransformation  #weightlifting  #glutes  #hamstrings  #fitnessmotivation  #legday  #vanfitfam  #vancouver  #weightlossjourney  #bodybuilding  #macronutrients  #iifym  #abbotsfordreflex  #hardmagnum  #lululemon  #fitnessjourney  #fitnessgoals  #gluteworkout 
Cable Kickback 🔥BURNER🔥
So the other day @dozhou asked if I even do kickbacks 😜! Uhmmm....this booty didn’t come from squats...(because I rarely squat lol)! I love you @dozhou because you made me realize that I should probably share some of the kickbacks that I do! I told him that I do them, but I  don’t post the “typical booty workout” - I like my stuff to be more unique!🦄 Like me🙋🏼
Guys‼️My kickback routine is ❌not❌ typical! It burns soooo good!
4 rounds on each leg - at the end of your leg/glute day!
🍑8-10 pulses on the lower half.
🍑8-10 pulses on the upper half.
🍑8-10 full, controlled, kickbacks!
We be gettin’ that booty burning!🔥
‼️REMEMBER - this is a burnout! Burnouts are NOT your max weight! Focus on squeezing and form!‼️ SUPPORT YOUR LOWER BACK, don’t over do it!
👍🏼Save this!🔥
👍🏼Like this!🔥
👍🏼Tag yo girls!🔥
👍🏼DO THIS!🔥
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#flourishyourmega .
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Thanks #wcw @kleannnn for always videoing!💗
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. #gluteworkout #bootybuilder #burnout #humpday 
@bodybuildingcom 
@strongfitnessmag 
@alphapackfitness 
@alphapackwomen 
@tryabouttime 
@fitmarkbags 
@acaiberryfashion 
@shape_magazin 
@shape 
@womenshealthmag
Cable Kickback 🔥BURNER🔥 So the other day @dozhou asked if I even do kickbacks 😜! Uhmmm....this booty didn’t come from squats...(because I rarely squat lol)! I love you @dozhou because you made me realize that I should probably share some of the kickbacks that I do! I told him that I do them, but I don’t post the “typical booty workout” - I like my stuff to be more unique!🦄 Like me🙋🏼 Guys‼️My kickback routine is ❌not❌ typical! It burns soooo good! 4 rounds on each leg - at the end of your leg/glute day! 🍑8-10 pulses on the lower half. 🍑8-10 pulses on the upper half. 🍑8-10 full, controlled, kickbacks! We be gettin’ that booty burning!🔥 ‼️REMEMBER - this is a burnout! Burnouts are NOT your max weight! Focus on squeezing and form!‼️ SUPPORT YOUR LOWER BACK, don’t over do it! 👍🏼Save this!🔥 👍🏼Like this!🔥 👍🏼Tag yo girls!🔥 👍🏼DO THIS!🔥 . . #flourishyourmega  . . . Thanks #wcw  @kleannnn for always videoing!💗 . . #gluteworkout  #bootybuilder  #burnout  #humpday  @bodybuildingcom @strongfitnessmag @alphapackfitness @alphapackwomen @tryabouttime @fitmarkbags @acaiberryfashion @shape_magazin @shape @womenshealthmag
Just be willing, that's all. It's such an important first step to take when things seem so far out of reach.
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▫️ So...if you are up to it...be willing to let change happen, be willing to trust, be willing to forgive, be willing to try something new, be willing to see yourself in the beautiful ways that others see you, be willing to accept love, be willing to give of yourself, be willing to believe in your dreams, be willing to believe in the path that is meant just for you. 
Be willing to believe that there are unseen hands helping you along every single day. Be willing to believe in yourself.
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#legday #gluteworkout #athletic #physique #fit #motivation #lifestyle #girlswithmuscle #fitness #fitspo #flexibility #fitover35 #momsthatlift  #workout #weights  #fitfam #training #weightlifting #fitsporation #momof2  #fitmomsofig #girlswholift  #naturalbodybuilding #fitmomsinspire #fitnessaddict #fitchicks #bodybuilding #bestself #livinglife #flexibledieting
Just be willing, that's all. It's such an important first step to take when things seem so far out of reach. ▫️ ▫️ ▫️ So...if you are up to it...be willing to let change happen, be willing to trust, be willing to forgive, be willing to try something new, be willing to see yourself in the beautiful ways that others see you, be willing to accept love, be willing to give of yourself, be willing to believe in your dreams, be willing to believe in the path that is meant just for you. Be willing to believe that there are unseen hands helping you along every single day. Be willing to believe in yourself. ▫️ ▫️ ▫️ ▫️ #legday  #gluteworkout  #athletic  #physique  #fit  #motivation  #lifestyle  #girlswithmuscle  #fitness  #fitspo  #flexibility  #fitover35  #momsthatlift  #workout  #weights  #fitfam  #training  #weightlifting  #fitsporation  #momof2  #fitmomsofig  #girlswholift  #naturalbodybuilding  #fitmomsinspire  #fitnessaddict  #fitchicks  #bodybuilding  #bestself  #livinglife  #flexibledieting 
TIS THE SEASON FOR A HOME BOOTY WORKOUT FEAT 🎃🎃🎃 😂 weight inspired by @nikkiblackketter ❤️ All you need is a pumpkin, and a resistance band. Complete these back to back, no rest until the end of the circuit. Take a 90 second rest and repeat 3-4 times for a BOOTTTTYYY BUURRRNNEERRRR 🍑🍑🍑 If you want an extra challenge, take only a 1 minute rest before repeating! 
1️⃣- Glute bridges 10-12 reps (squeeze squeeze squeeeezze that bum!)
2️⃣- Side to side squat walks 15 reps
3️⃣- 3/4 Squats 15-20 reps
4️⃣- Squat to curtesy lungs complex 10 reps
5️⃣- Side to side lunges
👍🏼90 second rest and REPEAT

Hope this burns your booty like it did mine, now I have my real challenge tonight with my lower body day from UFBG. My upper body is destroyed from yesterday’s upper body, so I can only pray for my legs at this point 😂 HAPPY HUMPDAY EVERYONE 🍑😘
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#workoutvideo #bootyworkout #homeworkout #legworkout #gymshark #pumpkins #fitnessjourney #fitness #fitgirls #fitspo #fitnessmotivation #fitgirls #health #inspiration #gluteworkout
TIS THE SEASON FOR A HOME BOOTY WORKOUT FEAT 🎃🎃🎃 😂 weight inspired by @nikkiblackketter ❤️ All you need is a pumpkin, and a resistance band. Complete these back to back, no rest until the end of the circuit. Take a 90 second rest and repeat 3-4 times for a BOOTTTTYYY BUURRRNNEERRRR 🍑🍑🍑 If you want an extra challenge, take only a 1 minute rest before repeating! 1️⃣- Glute bridges 10-12 reps (squeeze squeeze squeeeezze that bum!) 2️⃣- Side to side squat walks 15 reps 3️⃣- 3/4 Squats 15-20 reps 4️⃣- Squat to curtesy lungs complex 10 reps 5️⃣- Side to side lunges 👍🏼90 second rest and REPEAT Hope this burns your booty like it did mine, now I have my real challenge tonight with my lower body day from UFBG. My upper body is destroyed from yesterday’s upper body, so I can only pray for my legs at this point 😂 HAPPY HUMPDAY EVERYONE 🍑😘 . . . . . . . . . . . . . . . . . #workoutvideo  #bootyworkout  #homeworkout  #legworkout  #gymshark  #pumpkins  #fitnessjourney  #fitness  #fitgirls  #fitspo  #fitnessmotivation  #fitgirls  #health  #inspiration  #gluteworkout 
@stef_fit’s At home booty and leg workout🍑🔥 #gluteworkout #bootyworkout #squats #homeworkouts
Want a booty builder? Mix these in with your routine! This wide stance will really hit your butt! I am so sore!😰😴#humpday #happyhumpday #booty #bootyblast #lunges #legs #toned #fitgirls #nike #lululemon #fitwithcurves #curvy #bootyfordays #legday #bootyday #fitness #tanned #girlswithlegs #glutes #quads #quadsquad #focussed #gluteworkout
This last week has kicked my butt in the gym . . . Being a hairstylist i realize now more than ever how important it is to give back to your body 💪🏽💪🏽💪🏽 #fitnessjourney #gainz #gains #gymrat #bodytransformation #workoutmotivation #gymflow #beforeandafter #legday #gymmotivation #quads #gluteworkout #glutes #aspirefitness #aceyourwaist #gymflow #adidaslover #reebok #girlswholift #absworkout #strengthtraining #cardioworkout #deadlift
Lower bod burner 🔥
▫️10 reps each side
▫️15 reps total
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Tomorrow's full GLUTE workout will be on Snap! 🍑
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@bodyambitionfitness | @lululemon | @adidas | @beatsbydre | @polarglobal
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#workout @_workoutvideos @buttguide @workoutvideos__ #workoutvideo #personaltrainer #glutes #legs #gluteworkout #fullbody #hiit #cardio #liftweights @adidas_nmd @adidaswomen #personaltraining #bostonfit #bostonfitness #northshore #bestoffitness #trainer #nutrition #motivation #workoutmotivation #fitnessmodel #fitnessmotivation
Lower bod burner 🔥 ▫️10 reps each side ▫️15 reps total - Tomorrow's full GLUTE workout will be on Snap! 🍑 - @bodyambitionfitness | @lululemon | @adidas | @beatsbydre | @polarglobal . . . . . . . . . . . . . . . #workout  @_workoutvideos @buttguide @workoutvideos__ #workoutvideo  #personaltrainer  #glutes  #legs  #gluteworkout  #fullbody  #hiit  #cardio  #liftweights  @adidas_nmd @adidaswomen #personaltraining  #bostonfit  #bostonfitness  #northshore  #bestoffitness  #trainer  #nutrition  #motivation  #workoutmotivation  #fitnessmodel  #fitnessmotivation 
Leg day tonight. Glutes were soooo sore from my workout on Monday. Just a quick compound exercise only workout with a little HIIT cardio. Time to rest these glutes till Saturday 😌 Killing chest/tris and cardio tomorrow- - - - - just a reminder to keep pushing through this week and make the best of it! Almost the weekend, my friends 🙏🏼
Leg day tonight. Glutes were soooo sore from my workout on Monday. Just a quick compound exercise only workout with a little HIIT cardio. Time to rest these glutes till Saturday 😌 Killing chest/tris and cardio tomorrow- - - - - just a reminder to keep pushing through this week and make the best of it! Almost the weekend, my friends 🙏🏼
Want a butt? 🍑 lift more, eat more.
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I can't tell you how many convo's I've had with women who choose NOT to lift heavy and eat lettuce and crab meat out of fear of weight gain.  Totally okay, yet highly ineffective when our goals are health, strength and wellness.
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First off, it's time we just be done with the scale already.  If it's a trigger, get rid of it, it's not worth the mental hassle.  Plus, just because we might lose weight, it doesn't necessarily mean it's FAT.
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Yes we can restrict and lose weight temporarily, and yet, what often comes along with that way of dieting is a decrease in muscle mass, slower metabolism, major fatigue and cravings.  No thanks! ❌
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After years and years of dieting, restricting, purging, binging, etc. the MAIN thread in my recovery was weight training.
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I can come at this with 100% conviction, I EAT MORE NOW THAN I EVER HAVE and I'm not talking about a binge after a restricted state.
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How?  Because of muscle!  Hands down, when we have more muscle, we can get away with eating more.  Less muscle?  We're afraid to eat more, aren't we?  There's something to be said for strength training, it's just badass, plain and simple.
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My weight has stayed the same for 4 + years because of my weight training, I'm no longer up and down, and yo-yo dieting to keep the weight off.  I truly believe our bodies thank us for consistency and what's not more attractive than looking and feeling strong af?
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I truly believe weights do just that.  There's something to be said for lifting heavy and building confidence in the gym.  That confidence bleeds into other facets of our life and it's super empowering!
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If we want to feel and look strong, WE HAVE TO LIFT. 💪🏼
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Plus, it's gratifying when you can put the boys to shame in the weight room. 😊
Want a butt? 🍑 lift more, eat more. . I can't tell you how many convo's I've had with women who choose NOT to lift heavy and eat lettuce and crab meat out of fear of weight gain. Totally okay, yet highly ineffective when our goals are health, strength and wellness. . First off, it's time we just be done with the scale already. If it's a trigger, get rid of it, it's not worth the mental hassle. Plus, just because we might lose weight, it doesn't necessarily mean it's FAT. . Yes we can restrict and lose weight temporarily, and yet, what often comes along with that way of dieting is a decrease in muscle mass, slower metabolism, major fatigue and cravings. No thanks! ❌ . After years and years of dieting, restricting, purging, binging, etc. the MAIN thread in my recovery was weight training. . I can come at this with 100% conviction, I EAT MORE NOW THAN I EVER HAVE and I'm not talking about a binge after a restricted state. . How? Because of muscle! Hands down, when we have more muscle, we can get away with eating more. Less muscle? We're afraid to eat more, aren't we? There's something to be said for strength training, it's just badass, plain and simple. . My weight has stayed the same for 4 + years because of my weight training, I'm no longer up and down, and yo-yo dieting to keep the weight off. I truly believe our bodies thank us for consistency and what's not more attractive than looking and feeling strong af? . I truly believe weights do just that. There's something to be said for lifting heavy and building confidence in the gym. That confidence bleeds into other facets of our life and it's super empowering! . If we want to feel and look strong, WE HAVE TO LIFT. 💪🏼 . Plus, it's gratifying when you can put the boys to shame in the weight room. 😊
Happy Wednesday! Officially over the hump of the week. 2 more days till the weekend!  Wishing I was back in Huntington Beach today ☀️ #workout #glutes #bootyworkout #legday #workoutmotivation #booty #gluteworkout #squats #fitness #beachworkout #booty🍑
Everyone complained when it was 80 degrees in October...and now these 30-some degree October mornings have me wanting to kick those people in the face 🌬❄️
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😩Take me back to 80 degree summer days on the beach 🌊
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Oh, and #humpday so...#glutestuff 🍑☀️
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#forzaprofitness #waybackwednesday #wednesday #wbw #glutes #gluteworkout #beach #fitchick #squats #warmweather #frost #cold #october #summer #throwback #quads #teamactiveescapes #trainforher
Everyone complained when it was 80 degrees in October...and now these 30-some degree October mornings have me wanting to kick those people in the face 🌬❄️ .. 😩Take me back to 80 degree summer days on the beach 🌊 .. Oh, and #humpday  so...#glutestuff  🍑☀️ . . . #forzaprofitness  #waybackwednesday  #wednesday  #wbw  #glutes  #gluteworkout  #beach  #fitchick  #squats  #warmweather  #frost  #cold  #october  #summer  #throwback  #quads  #teamactiveescapes  #trainforher 
It's pretty late but I got my leg/glute workout in! 👍. Does anyone else get unnecessarily angry when the machine you want is taken? 😆. It's a problem 😂.
It's pretty late but I got my leg/glute workout in! 👍. Does anyone else get unnecessarily angry when the machine you want is taken? 😆. It's a problem 😂.
Ready to advance your hip thrusts even further? Try them with your feet AND shoulders elevated. (And make sure you go back to scroll around through the #octoberglutes posts too)
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Again, you can push your heels on the box/bench, push through your midfoot like I am here, or, push more through your toes.
Ready to advance your hip thrusts even further? Try them with your feet AND shoulders elevated. (And make sure you go back to scroll around through the #octoberglutes  posts too) _ Again, you can push your heels on the box/bench, push through your midfoot like I am here, or, push more through your toes.
Pressed for time the last few days so I combined shoulder day and leg day! ⏱🔥 Here I was doing 15 elevated Sumo Squats followed by 15 Lateral Raises, 4 sets total. #workingtoomuch #workaholic
Pressed for time the last few days so I combined shoulder day and leg day! ⏱🔥 Here I was doing 15 elevated Sumo Squats followed by 15 Lateral Raises, 4 sets total. #workingtoomuch  #workaholic 
@stef_fit 🔥 FULL BODY workout 🔥 • 5 exercises, 40seconds on 20 seconds rest 🏋🏽‍♀️ I also did a 15minute uphill walk/jog this morning 💦 just frustrating you know 😤😩 just take each day as it comes and make it better than the last 💪🏽🏋🏽‍♀️ #mcj3media #fit #body2diefor #fitnessmedia #body2die4 #ezinstapost
#gluteisolation  #homebootyburn #clamshell #hipthrust #abduction #homeworkouts #workoutvideos #gluteworkout  #legday #fitness #fitnessvideos #hiit #hiitworkout #homeworkouts  #workoutvids #sweatsesh #sculpt #fullbody #resistanceband #bandburn #cardio #core
Schedule Instagram with @ezinstapost
@stef_fit 🔥 FULL BODY workout 🔥 • 5 exercises, 40seconds on 20 seconds rest 🏋🏽‍♀️ I also did a 15minute uphill walk/jog this morning 💦 just frustrating you know 😤😩 just take each day as it comes and make it better than the last 💪🏽🏋🏽‍♀️ #mcj3media  #fit  #body2diefor  #fitnessmedia  #body2die4  #ezinstapost  #gluteisolation  #homebootyburn  #clamshell  #hipthrust  #abduction  #homeworkouts  #workoutvideos  #gluteworkout  #legday  #fitness  #fitnessvideos  #hiit  #hiitworkout  #homeworkouts  #workoutvids  #sweatsesh  #sculpt  #fullbody  #resistanceband  #bandburn  #cardio  #core  Schedule Instagram with @ezinstapost
I took over the POPSUGAR Fitness Instagram story with @gmflorio today to show you a DUMBBELL ONLY leg + glute workout! 🍑Go check it out before it expires! ➡️➡️ @popsugarfitness
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I took over the POPSUGAR Fitness Instagram story with @gmflorio today to show you a DUMBBELL ONLY leg + glute workout! 🍑Go check it out before it expires! ➡️➡️ @popsugarfitness . . .
Today’s is a booty workout 🍑❤️ #gluteworkout #bootypump #bootybuilder #bootyworkout #glutes #gymrat #gluteos #bootybuilding #planetfitness #gymrat #fitgirls #fitness #gymgirls #booty #workout #ifbbpro #gluteos #ejercicio #fitspo #squats #squatspo #gymshark 
@squatsempire @fitnesslifech @squatsteam @womenworkoutvideos @kinganthonyfitness @squat.guide @squats.instag @squatspo @sqautsguide @vida_fit @gymgirlvids @workoutvideos__ @kinganthonyfitness @glutegainzz @glutesvideo @glutes @topbootyworkers @bodyofmuscle @gymalpha @abdomenygluteos @ejerciciosdegluteos @ejercicios_fitness @exercises4abooty @bodyofmuscle @gymmemesofficial @gymalpha
Today’s is a booty workout 🍑❤️ #gluteworkout  #bootypump  #bootybuilder  #bootyworkout  #glutes  #gymrat  #gluteos  #bootybuilding  #planetfitness  #gymrat  #fitgirls  #fitness  #gymgirls  #booty  #workout  #ifbbpro  #gluteos  #ejercicio  #fitspo  #squats  #squatspo  #gymshark  @squatsempire @fitnesslifech @squatsteam @womenworkoutvideos @kinganthonyfitness @squat.guide @squats.instag @squatspo @sqautsguide @vida_fit @gymgirlvids @workoutvideos__ @kinganthonyfitness @glutegainzz @glutesvideo @glutes @topbootyworkers @bodyofmuscle @gymalpha @abdomenygluteos @ejerciciosdegluteos @ejercicios_fitness @exercises4abooty @bodyofmuscle @gymmemesofficial @gymalpha
Think I was playing?  2018 I am going to have a body like @fitnessbyshellz. Definitely doing more sessions with her
For #PersonalTraining & #GroupTraining in the #Atlanta area contact her TODAY! 🖥FitnessXshellz.com | 📧 FitnessByShellz@gmail.com | 📞 213-538-2062  #atltrainer #atlantatrainer #femaletrainer #instafit #fitnessbyshellz #fxs #fxsgirls #atlantafitness #booty #bootyworkout #glutes #gluteday #legday #squats #gluteworkout #squatworkout  #entrepreneur #hairstylist #protectivestyles #naturalhair #braider #braids
Think I was playing? 2018 I am going to have a body like @fitnessbyshellz. Definitely doing more sessions with her For #PersonalTraining  & #GroupTraining  in the #Atlanta  area contact her TODAY! 🖥FitnessXshellz.com | 📧 FitnessByShellz@gmail.com | 📞 213-538-2062 #atltrainer  #atlantatrainer  #femaletrainer  #instafit  #fitnessbyshellz  #fxs  #fxsgirls  #atlantafitness  #booty  #bootyworkout  #glutes  #gluteday  #legday  #squats  #gluteworkout  #squatworkout  #entrepreneur  #hairstylist  #protectivestyles  #naturalhair  #braider  #braids 
Here's a cool Glute fact in honor of Hump day! Yeppers I just got done with a kick butt Glute workout myself (no pun intended) 😂 ~ how bout you?! 😜💪🏽#happyhumpday #humpday #wednesday #glutes #gluteworkout #puppiesofinstagram #dogsofinstagram #furbaby #lovemydogs #fitspo #fitness #buttworkout #butt #gluteusmaximus #burncalories #nopunintended #musclevodka #npcbikini #fitfam #fitnessmodel #fitstagram #happy #videooftheday @musclevodka
Leg Day it is!🍑🍑🔥
This was honestly one of my favorite leg sessions. I was really in my zone🙌🏼
I love trying new things and today I did just that!👌🏼
I recorded three exercises for today's video. You guys should definitely give it a go!
1️⃣Hip Thrusts on the Leg Extension Machine 5x12
2️⃣Lateral Leg Raises on the Lateral Raise Machine 4x10
3️⃣Barbell Squat into a Kickback 4 sets as many as you can do🔥👊🏼
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🎧🎶Congratulations by Post Malone
Leg Day it is!🍑🍑🔥 This was honestly one of my favorite leg sessions. I was really in my zone🙌🏼 I love trying new things and today I did just that!👌🏼 I recorded three exercises for today's video. You guys should definitely give it a go! 1️⃣Hip Thrusts on the Leg Extension Machine 5x12 2️⃣Lateral Leg Raises on the Lateral Raise Machine 4x10 3️⃣Barbell Squat into a Kickback 4 sets as many as you can do🔥👊🏼 . 🎧🎶Congratulations by Post Malone
she is so beautiful 😍😍 @elizabeth.zaks
she is so beautiful 😍😍 @elizabeth.zaks
This evening at Crunch Tustin: 
7:30pm Belly Butt and Thighs
8:00pm ABSolution
💪❤💪❤
#fit #fitness #fitnessmotivation #groupx #workout #workoutmotivation #tustin #california #orangecounty #absworkout #gluteworkout #fitnessislife #fitnessisfun #instafit #instafitness #personaltrainer
My ultimate gym song.  Trent can always get me working harder, but this song really does it for me.  Wonder why??? 🤔🤔🤔
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#gymmitivation #gymmusic #gym #gymday #cardio #glutes #workmyassoff #ass #booty #assday #gluteworkout #glutesworkout #nineinchnails #trentreznor #trent #mancrusheveryday #closer #myfavoritesong #favesong #fitnessmotivation #fitgirl #girlswholift #lift #planetfitness #downwardspiral
Our Booty WERK class is legit Hands down the BEST booty building class in ATL!! .
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So if you REALLY want to BUILD THE BOOTY Join Us & @fitnessbyshellz on Mondays & Thursdays at 7:00pm ➡️ click the link in my profile to sign up! .
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🔥Lean & Curvy Plan🍑 Now Available at FitnessXshellz.com (link in profile)
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For #PersonalTraining & #GroupTraining in the #Atlanta area contact me TODAY! 🖥FitnessXshellz.com | 📧 FitnessByShellz@gmail.com | 📞 213-538-2062 #atltrainer #atlantatrainer #femaletrainer #instafit #fitnessbyshellz #fxs #fxsgirls #atlantafitness #booty #bootyworkout #glutes #gluteday #legday #squats #gluteworkout #squatworkout
Our Booty WERK class is legit Hands down the BEST booty building class in ATL!! . . . So if you REALLY want to BUILD THE BOOTY Join Us & @fitnessbyshellz on Mondays & Thursdays at 7:00pm ➡️ click the link in my profile to sign up! . . 🔥Lean & Curvy Plan🍑 Now Available at FitnessXshellz.com (link in profile) _______________________________________________________________ For #PersonalTraining  & #GroupTraining  in the #Atlanta  area contact me TODAY! 🖥FitnessXshellz.com | 📧 FitnessByShellz@gmail.com | 📞 213-538-2062 #atltrainer  #atlantatrainer  #femaletrainer  #instafit  #fitnessbyshellz  #fxs  #fxsgirls  #atlantafitness  #booty  #bootyworkout  #glutes  #gluteday  #legday  #squats  #gluteworkout  #squatworkout 
Who else considers themselves basic for hitting glutes on hump day?!💁🏼 lol here’s a lil glimpse at some of today’s booty work.🍑 I promise that I actually hit upper body every other day! lol it just so happens that I have more free time to make videos on leg day.🤷🏼‍♀️ What’d you hit today?? #happyhumpday #itsokay #imbasic
Who else considers themselves basic for hitting glutes on hump day?!💁🏼 lol here’s a lil glimpse at some of today’s booty work.🍑 I promise that I actually hit upper body every other day! lol it just so happens that I have more free time to make videos on leg day.🤷🏼‍♀️ What’d you hit today?? #happyhumpday  #itsokay  #imbasic 
Tag a friend 👯➡️who wants to improve their 🍑 try these on leg day to burn out the glutes!🔥
Follow➡️ @teaganmariefit for more workouts💖
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💥Goodmorning to squat
💥Monster walks
💥Pliè squats
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.  #gluteworkout #gluteworkoutvideos #gymvideo #workoutmotion #workouts  #fitness  #legday #gymvideo  #squat #legworkoutvideos #legs #legworkout  #bootybuilding #gymideas
Central Core #fitness #instructors working out! 👯 Get to #Centralcore in #pismobeach to get your #workout on! 💪🏻💪🏼💪🏽💪🏾💪🏿 …

#pismo #centralcoast #slo #pilatesreformer #pilates #ilovepilates #barre #trx #abs #gluteworkout #legday #totalbody #health #wellness #pilatesforsurfers #pilatesformen #pilatesforall #pilatesequipment #injuryrecovery #injuryprevention #inspirationpassionfulfillment @shawnalaurin @embem____
Central Core #fitness  #instructors  working out! 👯 Get to #Centralcore  in #pismobeach  to get your #workout  on! 💪🏻💪🏼💪🏽💪🏾💪🏿 … #pismo  #centralcoast  #slo  #pilatesreformer  #pilates  #ilovepilates  #barre  #trx  #abs  #gluteworkout  #legday  #totalbody  #health  #wellness  #pilatesforsurfers  #pilatesformen  #pilatesforall  #pilatesequipment  #injuryrecovery  #injuryprevention  #inspirationpassionfulfillment  @shawnalaurin @embem____
Single leg hamstring curls on the Swiss ball shown here for more of a challenge and to work each leg separately then with the double leg. Keep your hips raised the entire time along with your core stable so there's no arching of the back. Press your heel into the Swiss ball and curl towards your glutes as far as you are able. #teambetator #teamhmb #10p4l #clubboost #provennutrition
Single leg hamstring curls on the Swiss ball shown here for more of a challenge and to work each leg separately then with the double leg. Keep your hips raised the entire time along with your core stable so there's no arching of the back. Press your heel into the Swiss ball and curl towards your glutes as far as you are able. #teambetator  #teamhmb  #10p4l  #clubboost  #provennutrition 
Hi hellloooo🌞 Here’s are two super sets that will definitely have the 🍑 on fire🔥 .
1️⃣ Banded Weighted Glute Bridges 10 reps  ss Banded Glute Bridges 12-15 reps 4 sets. Make sure to push your knees out agains the band!
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2️⃣ Elevated Side to Side Squats 10 total reps ss Dumbbell Deadlifts 8-10 reps 4 sets. Make sure to push through your heels. .
Try and let me know ladies!🍑🍑 #humpday
Hi hellloooo🌞 Here’s are two super sets that will definitely have the 🍑 on fire🔥 . 1️⃣ Banded Weighted Glute Bridges 10 reps ss Banded Glute Bridges 12-15 reps 4 sets. Make sure to push your knees out agains the band! . 2️⃣ Elevated Side to Side Squats 10 total reps ss Dumbbell Deadlifts 8-10 reps 4 sets. Make sure to push through your heels. . Try and let me know ladies!🍑🍑 #humpday 
Bored with your workout? -

One of the best thing about working out is there is more than one way to work a muscle group. -

Something as little as varying your tool can make a workout seem like new! -

I have a love-hate with lunges but this version is one of my favorites. 
Key things:
-In this movement the goal is to keep your shoulders,hips, and knee in line.
-Your back foot is you're 'kick stand' balance point
-Your front heel is your push point. -Squeeze the front GLUTE as you push up. -

Extra:
-I like this hold because it helps me focus on engaging my Lats, helping with my posture and holding my back pose on stage. -Breastfeeding Moms- this hold can help you work on being 'level' if you find yourself with pain from feeding on one side more. 
Try it and let me know what you think. 
What are you favorite ways to do lunges?
Bored with your workout? - One of the best thing about working out is there is more than one way to work a muscle group. - Something as little as varying your tool can make a workout seem like new! - I have a love-hate with lunges but this version is one of my favorites. Key things: -In this movement the goal is to keep your shoulders,hips, and knee in line. -Your back foot is you're 'kick stand' balance point -Your front heel is your push point. -Squeeze the front GLUTE as you push up. - Extra: -I like this hold because it helps me focus on engaging my Lats, helping with my posture and holding my back pose on stage. -Breastfeeding Moms- this hold can help you work on being 'level' if you find yourself with pain from feeding on one side more. Try it and let me know what you think. What are you favorite ways to do lunges?
Leg day in my favorite trippy leggings 👽 #glutedayhey
Leg day in my favorite trippy leggings 👽 #glutedayhey