an online Instagram web viewer

#gluteworkout medias

Photos

Super excited for a new challenge from @bpi_sports! I love some healthy competition!
BPI is starting an all out WAR between #BPITeamPower and #BPITeamAesthetics. What team would you choose? Comment and let me know!👇
.
I will be on Team Aesthetics! I love bodybuilding style training so this was the perfect team for me. Tag your friends below and encourage them to join as well!!
🎉🎉BONUS GIVEAWAY: because I'm so excited about this challenge, I'm going to give one person a tub of BPI Best BCAA and one tub of Best Glutamine so you can take care of those gains during this challenge. Comment below which team you're on and tag friends to join as well, and I'll pick one person in 2 weeks to win!
.
🔸️#60DAYWAR is an epic training program and hashtag battle, and anyone can join, plus it's FREE!
🔸️The more hashtags you post, the more you will help your team!
🔸️There are some amazing prizes involved so check out the link to find out more and choose your team!
.
HOW TO PLAY:
🔴 Go to https://bpisports.com/60-day-war
🔴Choose your side and follow the program. 🔴Hashtag your team + tag friends to grow your army
🔴Check your team’s score on the site 🔴You have 60 days to WIN
.
.
.
#fitchicks #iifym #iifymgirls #fitgirls #girlswholift #girlswithmuscle #lifting #bodybuilding #like #follow #npc #npcprep #npcbikini #bikiniprep #workoutvideo #backworkout #gluteworkout #glutes #hiit #hiitworkout #bpisports #teambpi #bpidemorep
Super excited for a new challenge from @bpi_sports! I love some healthy competition! BPI is starting an all out WAR between #BPITeamPower  and #BPITeamAesthetics . What team would you choose? Comment and let me know!👇 . I will be on Team Aesthetics! I love bodybuilding style training so this was the perfect team for me. Tag your friends below and encourage them to join as well!! 🎉🎉BONUS GIVEAWAY: because I'm so excited about this challenge, I'm going to give one person a tub of BPI Best BCAA and one tub of Best Glutamine so you can take care of those gains during this challenge. Comment below which team you're on and tag friends to join as well, and I'll pick one person in 2 weeks to win! . 🔸️#60DAYWAR  is an epic training program and hashtag battle, and anyone can join, plus it's FREE! 🔸️The more hashtags you post, the more you will help your team! 🔸️There are some amazing prizes involved so check out the link to find out more and choose your team! . HOW TO PLAY: 🔴 Go to https://bpisports.com/60-day-war 🔴Choose your side and follow the program. 🔴Hashtag your team + tag friends to grow your army 🔴Check your team’s score on the site 🔴You have 60 days to WIN . . . #fitchicks  #iifym  #iifymgirls  #fitgirls  #girlswholift  #girlswithmuscle  #lifting  #bodybuilding  #like  #follow  #npc  #npcprep  #npcbikini  #bikiniprep  #workoutvideo  #backworkout  #gluteworkout  #glutes  #hiit  #hiitworkout  #bpisports  #teambpi  #bpidemorep 
#tb to when my butt wasn't down to my knees 😂 I swear it's dropping by the day! 😂😫 yes I had put on a few pounds here after Christmas ... but my bum was a lot peachier than it is right now!! Cannot wait to feel the burn and train #glutes until I can't sit down!! 😂😍 #tbt #booty🍑 #bigbootyproblems #fitfam #girlswholift #girlgains #gluteworkout #bootypics #bootyfordays #bigbuttt
get that 🍑 ready for the 🌊!!!
1️⃣weighted single leg sit down 4x10 both sides 
2️⃣single leg hip thrust 4x10 both sides 
3️⃣jumping in and out squats 4x12 
4️⃣weighted side lunges 4x10 
#fitfam #sweatpink #gluteworkout #fitness #glutes #fitlife #workout #girlswholift
Hahahaha this applies to so many girls #Repost @phillhob (@get_repost)
・・・
Looking to improve your shape and build some muscle & strength❓YOU NEED TO LIFT SOME HEAVY STUFF💪❗️ You can do all the band walks and bodyweight donkey kicks/kick backs you want but you'll never get the results you're after❌ SQUATS, DEADLIFTS, HIP THRUSTERS are the way to build the lower body you want! #pt #personaltraining #thegym #thegymgroup #fitness #strength #booty #gains
Hahahaha this applies to so many girls #Repost  @phillhob (@get_repost) ・・・ Looking to improve your shape and build some muscle & strength❓YOU NEED TO LIFT SOME HEAVY STUFF💪❗️ You can do all the band walks and bodyweight donkey kicks/kick backs you want but you'll never get the results you're after❌ SQUATS, DEADLIFTS, HIP THRUSTERS are the way to build the lower body you want! #pt  #personaltraining  #thegym  #thegymgroup  #fitness  #strength  #booty  #gains 
We are told to believe that the less you way, the healthier you are and the happier you'll be. Well I've weighed less than I am now, and I can tell you I wasn't happier or healthier. I want you to see yourself as more than a number. More than a calorie amount. More than the amount of weight you lift. More than the size jeans you were. We are SO caught up on letting numbers define us, and that is where we lose are sense of self love and body positivity. You are beautiful no matter what number you are. 🚫🖤 Link in my bio of course! And don't forget to sign up on my email list for weekly newsletters and some giveaways coming up! (Free stuff is good stuff, am I right?!) 🎉🎁
We are told to believe that the less you way, the healthier you are and the happier you'll be. Well I've weighed less than I am now, and I can tell you I wasn't happier or healthier. I want you to see yourself as more than a number. More than a calorie amount. More than the amount of weight you lift. More than the size jeans you were. We are SO caught up on letting numbers define us, and that is where we lose are sense of self love and body positivity. You are beautiful no matter what number you are. 🚫🖤 Link in my bio of course! And don't forget to sign up on my email list for weekly newsletters and some giveaways coming up! (Free stuff is good stuff, am I right?!) 🎉🎁
[KILLED THE MORNING WORKOUT]
Thank you  @carolemurphy for putting your MINI BANDS to work ASAP!! Nicely done!! Looking forward to seeing more of your training! Thank you for taking the time to post!!
.
.
@Regrann from @carolelmurphy -  Just killed my treadmill workout with this baby! @white_lion_athletics - .

#winnipegstrong #manitoba #fitness #fitnessaddict #fitnessgear #fitnessfreak #fitspo #whitelionathletics #fitlife #whitelioncrew #fitfam  #gymlife #resistancebands #athlete #minibands #staymobile #performance #girlswholift #gluteexercises #gluteworkout #fitspiration #strengthtraining  #noexcuses #nolimits #nodaysoff #trainhard #hardwork #dowork #workhard
[KILLED THE MORNING WORKOUT] Thank you @carolemurphy for putting your MINI BANDS to work ASAP!! Nicely done!! Looking forward to seeing more of your training! Thank you for taking the time to post!! . . @Regrann from @carolelmurphy - Just killed my treadmill workout with this baby! @white_lion_athletics - . #winnipegstrong  #manitoba  #fitness  #fitnessaddict  #fitnessgear  #fitnessfreak  #fitspo  #whitelionathletics  #fitlife  #whitelioncrew  #fitfam   #gymlife  #resistancebands  #athlete  #minibands  #staymobile  #performance  #girlswholift  #gluteexercises  #gluteworkout  #fitspiration  #strengthtraining  #noexcuses  #nolimits  #nodaysoff  #trainhard  #hardwork  #dowork  #workhard 
Hello tout le monde ! La première semaine d'oraux a vraiment commencée ! Ca a été l'occasion de faire la connaissance avec les étudiants des écoles d'ingénieur  et mes choix se modifient au fur et à mesure ! Je vous souhaite une agréable soirée 😘 #angers #madagascar #bootyworkout #fitness #musculation #girl #toulouse #paris #summer #fitgirl #french #squatgirl #glutes #gluteworkout #workout #sexyfit #outfit #sportwear #sport #outdoor #training #streetworkout #fitspiration #motivation #nosquatnoass #squats #running #stretching
Hello tout le monde ! La première semaine d'oraux a vraiment commencée ! Ca a été l'occasion de faire la connaissance avec les étudiants des écoles d'ingénieur et mes choix se modifient au fur et à mesure ! Je vous souhaite une agréable soirée 😘 #angers  #madagascar  #bootyworkout  #fitness  #musculation  #girl  #toulouse  #paris  #summer  #fitgirl  #french  #squatgirl  #glutes  #gluteworkout  #workout  #sexyfit  #outfit  #sportwear  #sport  #outdoor  #training  #streetworkout  #fitspiration  #motivation  #nosquatnoass  #squats  #running  #stretching 
Don't forget to make sure you do ur hams !!! Makes a big difference !!
#ironhousehermitage #fitnessmotivation #fitness #weight #leanmuscle #squats #muscle #veinspoppin #nike #quads #gluteworkout #workhard
Absolute beast of a session from @redlinecobra tonight! Getting The Red Cobra ready for Vegas next week! 💪🏼💪🏼
•
•
#GHFitness #workout #exercise #training #goals #cleaneating #vegas #personaltrainer #lean #motivation #eatclean #hiit #healthy #gluteworkout #gym #gymmotivation #fitfam #fitspo #fitness #ripped #absworkout #cardio #nike #niketraining #crossfit #gains #weightloss #fitfamuk @nikelondon @niketraining
A pretty braid and a serenade by bae. I guess I'm wondering why it was #nationalselfieday yesterday. It's selfie day everyday, right?! Lol. ❤️
*
*
*
*
*
*
*
*
*
*
#fitfam #personaltrainer #bikinicompetitor #shredded #ripped #gainz #fitlife #npc #ifbb #npcbikini #bodybuilding #fitness #muscles #girlswholift #fitgirl #girlswithmuscle #fitchick #bikinicompetitor #fitspo #beastmode #bootyfordays #squats #exercise #sweat #legday #gymlife #workout #bootybuilder #gluteworkout
A pretty braid and a serenade by bae. I guess I'm wondering why it was #nationalselfieday  yesterday. It's selfie day everyday, right?! Lol. ❤️ * * * * * * * * * * #fitfam  #personaltrainer  #bikinicompetitor  #shredded  #ripped  #gainz  #fitlife  #npc  #ifbb  #npcbikini  #bodybuilding  #fitness  #muscles  #girlswholift  #fitgirl  #girlswithmuscle  #fitchick  #bikinicompetitor  #fitspo  #beastmode  #bootyfordays  #squats  #exercise  #sweat  #legday  #gymlife  #workout  #bootybuilder  #gluteworkout 
When you train glutes twice in a row, ache for 3 days and then try to PB on deadlifts do 75 KB swings 🙊 #glutes #gluteworkout #posteriorchain #musclebalance #stairseverywhere
Been feeling like I haven't spent enough time on my hamstrings lately so I did an entire hamstring focused leg day and filmed it for YouTube! To see the rest of the workout click the link in my bio! 👍🏼 Remember, training hamstrings are just as important as training glutes! Bigger, stronger hamstrings means bigger glutes 🍑 Plus most hamstring movements work the glutes at the same time, so #winning 🙌🏼
-
#hamstrings #hammies #legday #glutes #bootypump #bootybuilding #deadlifts #gluteworkout #legworkout #workoutvideo #workoutchannel #workoutmotivation #workoutinspiration #fitnessvideo #fitnessaddict #fitnessjourney #fitnessmotivation #youtuber #youtubechannel #bikiniprepseries #bikiniprep #bikinicompetitor #npcbikini #personaltrainer #hbpersonaltrainer #ocpersonaltrainer #nike #lululemon
Been feeling like I haven't spent enough time on my hamstrings lately so I did an entire hamstring focused leg day and filmed it for YouTube! To see the rest of the workout click the link in my bio! 👍🏼 Remember, training hamstrings are just as important as training glutes! Bigger, stronger hamstrings means bigger glutes 🍑 Plus most hamstring movements work the glutes at the same time, so #winning  🙌🏼 - #hamstrings  #hammies  #legday  #glutes  #bootypump  #bootybuilding  #deadlifts  #gluteworkout  #legworkout  #workoutvideo  #workoutchannel  #workoutmotivation  #workoutinspiration  #fitnessvideo  #fitnessaddict  #fitnessjourney  #fitnessmotivation  #youtuber  #youtubechannel  #bikiniprepseries  #bikiniprep  #bikinicompetitor  #npcbikini  #personaltrainer  #hbpersonaltrainer  #ocpersonaltrainer  #nike  #lululemon 
TRY THIS!! 🍑🔥 Bulgarian Split Lunges w/ dropset! Keep back straight, chest high, core tight, weight in heel: lower self down (slow and controlled), then push up from heel into glute. Do 8-10 reps weighted, then drop weight and do 8-10 reps with body only. Repeat 4-5x for a good burn in the glutties!

Want a guided #bootybuilding plan to follow? Check out 6-WEEK BOOTYBUILDING 101 and build those #murves! 💪🏽🍑 Link in bio | hmillerfitness.com

Song: Swrvn, @cjkingmusic
TRY THIS!! 🍑🔥 Bulgarian Split Lunges w/ dropset! Keep back straight, chest high, core tight, weight in heel: lower self down (slow and controlled), then push up from heel into glute. Do 8-10 reps weighted, then drop weight and do 8-10 reps with body only. Repeat 4-5x for a good burn in the glutties! Want a guided #bootybuilding  plan to follow? Check out 6-WEEK BOOTYBUILDING 101 and build those #murves ! 💪🏽🍑 Link in bio | hmillerfitness.com Song: Swrvn, @cjkingmusic
DEEPEN YOUR SQUATS‼️Here is an effective mobility drill from strength coach @gaglionestrength in preparation for performing squats‼️It helps to open up the hips and warm-up muscles in both the hips & back. Make sure to keep chest up & your back in a neutral position (straight but with the same slightly forward angle as a barbell squat---do not sit straight up). •
•
(1) Extend arms and sit hips back
(2) Touch inner ankles.
(3) Bring hips down.
(4) Pry open legs with elbows as you get into "prayer" position.
(5) Extend arms out.
(6) Push up through heels while rolling knees out. Keep core tight throughout, especially on way up‼️
•
•
•
Try this to deepen & get the most out of your Squats‼️Your time is valuable...do the pre-work & get the best results from your workout 😉.
•
•
•
#weightlossmotivation #fitforlife #getfit #workout #squats #squatsfordays #womensfitness #womenwholift #fitfam #fitspiration #fitspo #myfitnessjourney #fitnessjourney #fitness #gluteworkout #purewow #gymrat #gymtime #warmup
DEEPEN YOUR SQUATS‼️Here is an effective mobility drill from strength coach @gaglionestrength in preparation for performing squats‼️It helps to open up the hips and warm-up muscles in both the hips & back. Make sure to keep chest up & your back in a neutral position (straight but with the same slightly forward angle as a barbell squat---do not sit straight up). • • (1) Extend arms and sit hips back (2) Touch inner ankles. (3) Bring hips down. (4) Pry open legs with elbows as you get into "prayer" position. (5) Extend arms out. (6) Push up through heels while rolling knees out. Keep core tight throughout, especially on way up‼️ • • • Try this to deepen & get the most out of your Squats‼️Your time is valuable...do the pre-work & get the best results from your workout 😉. • • • #weightlossmotivation  #fitforlife  #getfit  #workout  #squats  #squatsfordays  #womensfitness  #womenwholift  #fitfam  #fitspiration  #fitspo  #myfitnessjourney  #fitnessjourney  #fitness  #gluteworkout  #purewow  #gymrat  #gymtime  #warmup 
Drip Drip 💧💧💧.... adjusting to training in a new climate  isn't easy , you fatigue faster and generally a work out can feel much more difficult. 🌞☉⛆☔☈
I have been making sure I am very hydrated , not pushing my body too much when I'm adjusting to my new surroundings while i am also still jet lagged! 
Listen to your body and give her what she or he needs ❤🤗 ( aircon and a few lts water here) 😁
.
.
.
.
 #bodymotivation #gym #summerbody #summer #adventure #leggings #fitnessaddict #fitgirlsofinsta #squats #squatbooty #positivevibes #healthybody #girlswholift #girlwithmuscles #gluteworkout #bodypositivity #strength #lifting #bigbuttt #sweatymess #drip
Drip Drip 💧💧💧.... adjusting to training in a new climate isn't easy , you fatigue faster and generally a work out can feel much more difficult. 🌞☉⛆☔☈ I have been making sure I am very hydrated , not pushing my body too much when I'm adjusting to my new surroundings while i am also still jet lagged! Listen to your body and give her what she or he needs ❤🤗 ( aircon and a few lts water here) 😁 . . . . #bodymotivation  #gym  #summerbody  #summer  #adventure  #leggings  #fitnessaddict  #fitgirlsofinsta  #squats  #squatbooty  #positivevibes  #healthybody  #girlswholift  #girlwithmuscles  #gluteworkout  #bodypositivity  #strength  #lifting  #bigbuttt  #sweatymess  #drip 
Post work out meal 😍
Post work out meal 😍
Here's a few Glute focused exercises you can incorporate into your next Booty/Leg/Lower body workout 🍑 For the kick backs I like to emphasize that the higher the kick, the higher the booty ! Make sure your lifting that leg as high as possible because no one wants a low sitting booty. Don't swing your back either when trying to kick back, you want to keep it in a straight & neutral position and let all the lifting be done with the glutes. Leaning forward will allow you to kick higher ! You want a tight firm squeeze(contraction in the glutes) at the top ✊🏼 10 kicks each side till burnout, which should be a minimal of 30-40 reps. Shoot for 100🔥🔥🔥 I'm wearing my VBELT waist trainer very discreetly under my sweater to shape my midsection too ! Use CRYSTALS10 for 10% off yours 🙌🏻 (link in bio) TAG A FRIEND & try it out 💯💯💯
Here's a few Glute focused exercises you can incorporate into your next Booty/Leg/Lower body workout 🍑 For the kick backs I like to emphasize that the higher the kick, the higher the booty ! Make sure your lifting that leg as high as possible because no one wants a low sitting booty. Don't swing your back either when trying to kick back, you want to keep it in a straight & neutral position and let all the lifting be done with the glutes. Leaning forward will allow you to kick higher ! You want a tight firm squeeze(contraction in the glutes) at the top ✊🏼 10 kicks each side till burnout, which should be a minimal of 30-40 reps. Shoot for 100🔥🔥🔥 I'm wearing my VBELT waist trainer very discreetly under my sweater to shape my midsection too ! Use CRYSTALS10 for 10% off yours 🙌🏻 (link in bio) TAG A FRIEND & try it out 💯💯💯
This place has been in the fam since 1930 and many generations of Golden Retrievers, we love our Golden's ! .
.
.
.
.
#goldenretriever #goldenretrieversofinstagram #goldenlove #retrieversgram #lakeview #lake #minnesota #swimsuit #swimwear #fitnessmotivation #fitnessgoal #firness #glutesalute #nicebumwhereyoufrom #gluteworkout #bikini
• BACK • I watched a yogi open her back so much her ass was basically touching her shoulders. I thought I'd see how mine was doing, I barely have an arch. I guess I've got a lot more rehab to do!! #yoga #yogi #yogifitness #backbend #pikachu #pokemon #lotusleggings
Are your glutes firing? For a long time I would do squats, bridges, clams, you name it and my glutes NEVER got any bigger BECAUSE it wasn't firing properly!
.
Does this sound familiar? I know so many people with inactive glutes, and when the glutes aren't doing their job, things like mobility, posture and stability tend to suffer.
.
Since adding mini bands to my squats I have noticed a huge difference, not only do my squats feel more stable, I can actually feel my glutes the next day.
.
For preconception and prenatal clients, squats are one of the essential exercises to master as this functional type of exercise strengthens your glutes (your BUTT), increases your pelvic floor muscle strength, helps prevent lower back and pelvic pain, helps prepare you for labour and birth, and gives you a great looking butt! - Squats make your buns look fantastic.
.
.
.
#fitpregnancy #squats #personaltrainer #nyctrainer #prenatal #prenatalfitness #nutritioncoach #functionalnutrition #healthypregnancy #prenatalexercise #pregnancytips #healthylifestyle #fitfam #bootybuilding #gluteworkout #startfeelingbettertoday #bootybands #minibands #preconception #funfitness #girlswhosquat #fitnesswomen #healthyishappy #thursdaymotivation #bootyworkout #strongpregnancy #bodylove #positivevibes #bepresent #bethebestyou
Are your glutes firing? For a long time I would do squats, bridges, clams, you name it and my glutes NEVER got any bigger BECAUSE it wasn't firing properly! . Does this sound familiar? I know so many people with inactive glutes, and when the glutes aren't doing their job, things like mobility, posture and stability tend to suffer. . Since adding mini bands to my squats I have noticed a huge difference, not only do my squats feel more stable, I can actually feel my glutes the next day. . For preconception and prenatal clients, squats are one of the essential exercises to master as this functional type of exercise strengthens your glutes (your BUTT), increases your pelvic floor muscle strength, helps prevent lower back and pelvic pain, helps prepare you for labour and birth, and gives you a great looking butt! - Squats make your buns look fantastic. . . . #fitpregnancy  #squats  #personaltrainer  #nyctrainer  #prenatal  #prenatalfitness  #nutritioncoach  #functionalnutrition  #healthypregnancy  #prenatalexercise  #pregnancytips  #healthylifestyle  #fitfam  #bootybuilding  #gluteworkout  #startfeelingbettertoday  #bootybands  #minibands  #preconception  #funfitness  #girlswhosquat  #fitnesswomen  #healthyishappy  #thursdaymotivation  #bootyworkout  #strongpregnancy  #bodylove  #positivevibes  #bepresent  #bethebestyou 
Strengthening your glutes keep pelvic floor and your TA engage and lift up from the obliques so no hanging on shoulders.I like to ask the clients to lift the upper leg hip width apart to help sweeping the leg back#mydubai #Joseph pilates #ilovepilates #strenghtening #corestability #feetinstraps #hipmobility #reformer #reformerpilates #shouldersmobility #instagram #picoftheday #day#night#fitandfirmgirls #fitness #healthy #glutemaximus #gluteworkout
🍳🥓🥑MY FAVORITE BREAKFAST keeping it simple with the protein and fats. I literally eat avocado with everything and yes I put ketchup and sriracha on my eggs and if you don't try it right tf now or there is a chance we can't be friends....😛
🍳🥓🥑MY FAVORITE BREAKFAST keeping it simple with the protein and fats. I literally eat avocado with everything and yes I put ketchup and sriracha on my eggs and if you don't try it right tf now or there is a chance we can't be friends....😛
🎥 Glutes and Hamstring superset coming at you!

Yesterday was my first day back in the gym after a week of low energy and full body workouts so I was ready to put all the pizza to good use and lift heavy!🍕 I did 5X5 Romanian deadlifts - 80kg followed by 2X12 60kg.
5X5 hip thrusts 90kg followed by 2X12 60kg.
I then finished with this unilateral (single leg) superset in the clip - single leg Romanian deadlifts superset single leg hip thrusts. 
I like to incorporate a couple of single leg movements to concentrate on specifically one side, to work on my balance and core and to make sure both my dominant leg and non-dominant leg are getting the attention needed! 💪🏻
It's safe to say I'm a sore girl today!! Try this out in your next glute/hamstring workout!
🎥 Glutes and Hamstring superset coming at you! Yesterday was my first day back in the gym after a week of low energy and full body workouts so I was ready to put all the pizza to good use and lift heavy!🍕 I did 5X5 Romanian deadlifts - 80kg followed by 2X12 60kg. 5X5 hip thrusts 90kg followed by 2X12 60kg. I then finished with this unilateral (single leg) superset in the clip - single leg Romanian deadlifts superset single leg hip thrusts. I like to incorporate a couple of single leg movements to concentrate on specifically one side, to work on my balance and core and to make sure both my dominant leg and non-dominant leg are getting the attention needed! 💪🏻 It's safe to say I'm a sore girl today!! Try this out in your next glute/hamstring workout!
Mash up today 👉🏼Chest, biceps, triceps and glutes. Current goals: look like I lift when I'm not lifting, pet all the dogs, be a good human.
Mash up today 👉🏼Chest, biceps, triceps and glutes. Current goals: look like I lift when I'm not lifting, pet all the dogs, be a good human.
Hold reverse #plank to gain #stability #gluteworkout and #abs🍑  #squeezethosecheeks. This can also help improve posture 
#fitness #healthblogger #exercise
This#wednesday workout was brutal, hit it up with my dude @texasholdem99 we kept each other motivated and completed it under 17 min even though I felt like dying 3 rounds in! -
Stay #greaterthanfit
This#wednesday  workout was brutal, hit it up with my dude @texasholdem99 we kept each other motivated and completed it under 17 min even though I felt like dying 3 rounds in! - Stay #greaterthanfit 
Always ☕️💰 Happy Thursday!
Always ☕️💰 Happy Thursday!
BACK at it😜hit some back and biceps this morning and it was rough but felt gooooddd- give some of these a try on your next pull day!
🔹lat pull down mechanical advantage drop set - 5 wide grip, 5 medium grip , 5 close grip
🔹reverse delt flies with external rotation ▪️single arm seated cable row- this variation is courtesy of my man @andrewleidal and they are killer- highly recommend! It's a close grip row into a wide grip row. Super slow and controlled on these and focus on stabilizing from the shoulder. ▪️alternating concentration curls 
Enjoy friends and happy Thursday! ------------------------------------
NYC training/ online coaching: Miriamfried.com
#backworkout #upperbodyworkout #workoutvideo
BACK at it😜hit some back and biceps this morning and it was rough but felt gooooddd- give some of these a try on your next pull day! 🔹lat pull down mechanical advantage drop set - 5 wide grip, 5 medium grip , 5 close grip 🔹reverse delt flies with external rotation ▪️single arm seated cable row- this variation is courtesy of my man @andrewleidal and they are killer- highly recommend! It's a close grip row into a wide grip row. Super slow and controlled on these and focus on stabilizing from the shoulder. ▪️alternating concentration curls Enjoy friends and happy Thursday! ------------------------------------ NYC training/ online coaching: Miriamfried.com #backworkout  #upperbodyworkout  #workoutvideo 
Glutes, glutes, glutes 🍑 on today's agenda. ☑️📝
• WeckMethod's glute activation (as pictured above) 3 x Failure (key: squeeze & don't stop squeezing, heels together, toes point out)
• Weighted Bosu Elite squats 3 x 20
• Hip Thrusters 4 x 16 (heavy)
>> Superset: Walking lunges 4 x 20
• Kettlebell Swings 3 x 50 
Finish: 1 mile sprint intervals 🙌🏼 .
.
.
.
.
#legday #personaltraining #personaltrainer #exercise #iworkout #strengthtraining #strength #glutes #gluteworkout #fitgirl #fitness #igfitness #fitfam
Glutes, glutes, glutes 🍑 on today's agenda. ☑️📝 • WeckMethod's glute activation (as pictured above) 3 x Failure (key: squeeze & don't stop squeezing, heels together, toes point out) • Weighted Bosu Elite squats 3 x 20 • Hip Thrusters 4 x 16 (heavy) >> Superset: Walking lunges 4 x 20 • Kettlebell Swings 3 x 50 Finish: 1 mile sprint intervals 🙌🏼 . . . . . #legday  #personaltraining  #personaltrainer  #exercise  #iworkout  #strengthtraining  #strength  #glutes  #gluteworkout  #fitgirl  #fitness  #igfitness  #fitfam 
okiii so let's talk about gaining muscle and burning fat.. a lot of girls want a big bum and a flat stomach but there is no quick fix. In order to build a booty you have to lift heavy and eat more calories than you burn. In order to burn fat you must eat less calories than you burn. This is why people go through bulking and cutting phases! They bulk to gain the muscle and then cut to get rid of excess fat. Right now im bulking and my stomach is not perfectly flat but im fine with that because it is just another stage in my fitness journey 💪🏻 so ladies don't be afraid to eat a lot and lift heavy!!! Everything takes time but in the end it is worth it💕 My bulk will last through August and then I am going to do a mini 4 week cut in September! #leanbulk #gainingweightiscool #leangains #proudbutneversatisfied #booty #glutes #gluteworkout #growtheglutes
okiii so let's talk about gaining muscle and burning fat.. a lot of girls want a big bum and a flat stomach but there is no quick fix. In order to build a booty you have to lift heavy and eat more calories than you burn. In order to burn fat you must eat less calories than you burn. This is why people go through bulking and cutting phases! They bulk to gain the muscle and then cut to get rid of excess fat. Right now im bulking and my stomach is not perfectly flat but im fine with that because it is just another stage in my fitness journey 💪🏻 so ladies don't be afraid to eat a lot and lift heavy!!! Everything takes time but in the end it is worth it💕 My bulk will last through August and then I am going to do a mini 4 week cut in September! #leanbulk  #gainingweightiscool  #leangains  #proudbutneversatisfied  #booty  #glutes  #gluteworkout  #growtheglutes 
Here is a simple way to loosen up and activate your hips. So many of us suffer from tight hip flexor because we are a slave to are technology devices. Since technology doesn't seem to be going away anytime soon one of the best ways to balance our day is through movement. Whether you add this to your regular exercise routine or use it as a 5-10 minute break from your workday, everyBODY (pun definitely intended) can benefit from this and your hips will thank you for it! .
.
.
#wellness #healthylifestyle #chiropractic #sportsmedicine #fitness #movement #gluteworkout #mobility #sandiegocalifornia #sandiegoca #lovemyjob #perfectbody #synergisticmovement #synergy
Here is a simple way to loosen up and activate your hips. So many of us suffer from tight hip flexor because we are a slave to are technology devices. Since technology doesn't seem to be going away anytime soon one of the best ways to balance our day is through movement. Whether you add this to your regular exercise routine or use it as a 5-10 minute break from your workday, everyBODY (pun definitely intended) can benefit from this and your hips will thank you for it! . . . #wellness  #healthylifestyle  #chiropractic  #sportsmedicine  #fitness  #movement  #gluteworkout  #mobility  #sandiegocalifornia  #sandiegoca  #lovemyjob  #perfectbody  #synergisticmovement  #synergy 
Some days, I have no idea how I'm going to do it. But every single day, I still get it done! #MomsMakeTime
Some days, I have no idea how I'm going to do it. But every single day, I still get it done! #MomsMakeTime 
LEG AND GLUTE DAY 🍑🍑🍑
Try incorporating these 3 exercises into your workout routine using the ten set method also know as German volume training; 10 reps and 10 sets of each exercise at 60 % 1 rep max; 45 sec recovery. 
1️⃣Hip thrusts 
2️⃣Donkey kicks 
3️⃣ Hip abductor machine standing 
Strong glutes are extremely important as they will help increase strength and performance in other exercises in the gym (eg #squats and #deadlifts) as well as reducing the risk of injury by protecting the lower back, knees and ankles. 
The hip thrust is unique in that it allows for maximal hip extension and is therefore one of the few leg strengthening exercises that fully engages the glutes. 
#hypertrophy #bumlift #gainz #work #gymtime #fitness #squats #donkeykicks #strong #workout #exercise #tone #srtongglutes #strength #bootyworkout #gluteworkout #loosefat #legworkout #legday #getstrong #getfit #hipthrust #girlswholift
LEG AND GLUTE DAY 🍑🍑🍑 Try incorporating these 3 exercises into your workout routine using the ten set method also know as German volume training; 10 reps and 10 sets of each exercise at 60 % 1 rep max; 45 sec recovery. 1️⃣Hip thrusts 2️⃣Donkey kicks 3️⃣ Hip abductor machine standing Strong glutes are extremely important as they will help increase strength and performance in other exercises in the gym (eg #squats  and #deadlifts ) as well as reducing the risk of injury by protecting the lower back, knees and ankles. The hip thrust is unique in that it allows for maximal hip extension and is therefore one of the few leg strengthening exercises that fully engages the glutes. #hypertrophy  #bumlift  #gainz  #work  #gymtime  #fitness  #squats  #donkeykicks  #strong  #workout  #exercise  #tone  #srtongglutes  #strength  #bootyworkout  #gluteworkout  #loosefat  #legworkout  #legday  #getstrong  #getfit  #hipthrust  #girlswholift 
If you have a workout partener, stay there and be consistant! Enjoy your days! Keep by our heart rate up and get by our body fat down. A little  combination of core, hamstring and glutes with cardio. Bless

#heartrateup #bodyfatdown #hamstrings #staytogether #staystrong #workoutparteners #bettertogether #train #latinos #fuerzalatinas #core #venezuela #nicaragua #cardio #centroamerica #consistant #planet #confidence #onelove #gluteworkout #stayyoung #nodaysoff
If you have a workout partener, stay there and be consistant! Enjoy your days! Keep by our heart rate up and get by our body fat down. A little combination of core, hamstring and glutes with cardio. Bless #heartrateup  #bodyfatdown  #hamstrings  #staytogether  #staystrong  #workoutparteners  #bettertogether  #train  #latinos  #fuerzalatinas  #core  #venezuela  #nicaragua  #cardio  #centroamerica  #consistant  #planet  #confidence  #onelove  #gluteworkout  #stayyoung  #nodaysoff 
Words to live by ✌🏻✌🏻 But really though.. if you're not actively concentrating on your glutes when you're trying to work them, it's easy to let your quads or other muscle groups take over and do the work. So whatever move you do, ALWAYS use your FULL ass. 😜
Words to live by ✌🏻✌🏻 But really though.. if you're not actively concentrating on your glutes when you're trying to work them, it's easy to let your quads or other muscle groups take over and do the work. So whatever move you do, ALWAYS use your FULL ass. 😜
🍑oooootay day!
Focus on your #goals Don't look in any direction but ahead. #leavemealone #workingongoals @dedfit_apparel
What's your favourite exercise for the 🍑? Mines gotta be hip thrusts aka, BUTT ON FIREEEE 🔥 
Ok, so I trained glutes this morning and have been walking around like I have bowling bowls in my butt ever since 🙂 . I work my glute/leg muscles twice a week. 1 focusing more on quads and calfs and the other focusing on hammies and glutes. Here's this mornings workout: 
Glute activation warm up (5 mins)
Squats 4x10
Hip thrusts 3x15
SUPERSETx3
10 banded Stiff leg deadlift 
10 banded sumo squats 
SUPERSET x3
21 walking lunges 
15 jumping lunges 
Back extension 3x20
Single elevatedleg hip thrust 3x20 
BURN OUT 3x failure 
Hip abduction 
Frog glute thrusts 
That burn out 👆🏼has got to be my new favourite burn out exercise. I done mine with RB's for an increased burn and jezzz,I had to stop a few times 🤢 try it, it's the devil. 
PS, yes that is a hole in my leggings 🙄 cheers sumo squats.
What's your favourite exercise for the 🍑? Mines gotta be hip thrusts aka, BUTT ON FIREEEE 🔥 Ok, so I trained glutes this morning and have been walking around like I have bowling bowls in my butt ever since 🙂 . I work my glute/leg muscles twice a week. 1 focusing more on quads and calfs and the other focusing on hammies and glutes. Here's this mornings workout: Glute activation warm up (5 mins) Squats 4x10 Hip thrusts 3x15 SUPERSETx3 10 banded Stiff leg deadlift 10 banded sumo squats SUPERSET x3 21 walking lunges 15 jumping lunges Back extension 3x20 Single elevatedleg hip thrust 3x20 BURN OUT 3x failure Hip abduction Frog glute thrusts That burn out 👆🏼has got to be my new favourite burn out exercise. I done mine with RB's for an increased burn and jezzz,I had to stop a few times 🤢 try it, it's the devil. PS, yes that is a hole in my leggings 🙄 cheers sumo squats.
LEG DAY. These are some staples I do at least once per week. 
Changing the weights, sets, reps, tempo keep getting me sore every. single. time. 
Focus on slooow and controlled movements and pushing through the heel end of your foot to engage those glutes 🍑
.
.
.
.
#legday #legworkout #gluteworkout #fitness #fitnessmotivation #workout #workoutmotivation #loveyourself #loveyourbody
Rhenu went on a month long trip around Asia so I've been pretty much working out alone. Not to mention how difficult it is to record workouts when you're alone!? Today's butt workout @ home will set your glutes on fire 🔥 
1. Lateral band walks 3 x 20 each side. Keep your spine in neutral position, make sure you're not hunched and feet slightly pointed inwards to really feel it in the glutes 🍑 superset with 15x3 curtsy lunges on each side. I kept my movements very slow and very controlled because the weight was really, really light.

2. Banded side hip abduction 3 x 20 on each side, superset with single leg dead lifts. As I mentioned before, the weight I had was very light so I went down and up really slowly. Keep your mind on your glutes and you will feel the burn.

3. ‼️Burnout‼️15x weighted single leg hip thrust - 15x elevated band hip thrust - 15x elevated banded single leg hip thrust - 50x froggies. Do this circuit 3 times 💦

You can also do these workouts without any weight but just remember to keep your muscles contracted and really focus on the muscle you're working which are the glutes 😊
.
.
.
.
#gluteworkout #resistancebandsworkout #fitnessmotivation #girlswholift #igfitness #fitnessvideo #fitness #nikepro #homeworkout #buttworkout #resistancebands
Rhenu went on a month long trip around Asia so I've been pretty much working out alone. Not to mention how difficult it is to record workouts when you're alone!? Today's butt workout @ home will set your glutes on fire 🔥 1. Lateral band walks 3 x 20 each side. Keep your spine in neutral position, make sure you're not hunched and feet slightly pointed inwards to really feel it in the glutes 🍑 superset with 15x3 curtsy lunges on each side. I kept my movements very slow and very controlled because the weight was really, really light. 2. Banded side hip abduction 3 x 20 on each side, superset with single leg dead lifts. As I mentioned before, the weight I had was very light so I went down and up really slowly. Keep your mind on your glutes and you will feel the burn. 3. ‼️Burnout‼️15x weighted single leg hip thrust - 15x elevated band hip thrust - 15x elevated banded single leg hip thrust - 50x froggies. Do this circuit 3 times 💦 You can also do these workouts without any weight but just remember to keep your muscles contracted and really focus on the muscle you're working which are the glutes 😊 . . . . #gluteworkout  #resistancebandsworkout  #fitnessmotivation  #girlswholift  #igfitness  #fitnessvideo  #fitness  #nikepro  #homeworkout  #buttworkout  #resistancebands 
#throwback to when I was training in the sunshine in Ibiza ☀️🙌🏻💪🏼😊 I love doing these 2 exercises as a superset (back to back) and they are both staple in my leg workouts.
EXERCISE 1: 4x10 Barbell squats 
EXERCISE 2: 4x 12/leg Single leg hip thrust
Rest 1 minute between sets.
Give it a go next time you train legs. 👌🏼
Any questions comment or DM me. 😉
.
www.kittisavaifitness.com
.
------------------------------------------
For more leg&glutes workouts and useful tips, get my 'BUILD YOUR BEST BUM' Ebook which is available on my website (link in my bio). 8 weeks training program to get shapely and tight legs and bum! 🍑😉💪🏼
.
.
.
#kittisavaifitness #buildyourbestbum #trainingprogram #trainingguide #legworkout #bootyworkout #strongbeatsskinny #wbff #wbffpro #wbffbikinipro #gluteworkout #gluteguide #bikinipro #wbffuk #wbffworlds  #bikinicompetitor #bikiniathlete #teamnutristrength  #girlswholift #girlswithmuscles #fitnessmodels #bestglutes #fitnessmotivation #fitmodels #bikinifitness #nutristrength #fitnessgirls #fitnessgurls
#throwback  to when I was training in the sunshine in Ibiza ☀️🙌🏻💪🏼😊 I love doing these 2 exercises as a superset (back to back) and they are both staple in my leg workouts. EXERCISE 1: 4x10 Barbell squats EXERCISE 2: 4x 12/leg Single leg hip thrust Rest 1 minute between sets. Give it a go next time you train legs. 👌🏼 Any questions comment or DM me. 😉 . www.kittisavaifitness.com . ------------------------------------------ For more leg&glutes workouts and useful tips, get my 'BUILD YOUR BEST BUM' Ebook which is available on my website (link in my bio). 8 weeks training program to get shapely and tight legs and bum! 🍑😉💪🏼 . . . #kittisavaifitness  #buildyourbestbum  #trainingprogram  #trainingguide  #legworkout  #bootyworkout  #strongbeatsskinny  #wbff  #wbffpro  #wbffbikinipro  #gluteworkout  #gluteguide  #bikinipro  #wbffuk  #wbffworlds  #bikinicompetitor  #bikiniathlete  #teamnutristrength  #girlswholift  #girlswithmuscles  #fitnessmodels  #bestglutes  #fitnessmotivation  #fitmodels  #bikinifitness  #nutristrength  #fitnessgirls  #fitnessgurls 
What are your favorite exercises to build your glutes?
-
Do you think they differ for everyone or is there a general outline of ones that actually work?
-
I think everyone is different and some exercises are more impactful for some than others but if you learn how to do one properly and spend day in and day out improving you can master any one you'd like 🙋🏻
-
Click the link in my bio to learn my Top 5 Favorite Glute Building Exercises 🍑
-
And I didn't use one compound lift or squat in this list 😎
-
Comment below if you're training glutes today! 💜
What are your favorite exercises to build your glutes? - Do you think they differ for everyone or is there a general outline of ones that actually work? - I think everyone is different and some exercises are more impactful for some than others but if you learn how to do one properly and spend day in and day out improving you can master any one you'd like 🙋🏻 - Click the link in my bio to learn my Top 5 Favorite Glute Building Exercises 🍑 - And I didn't use one compound lift or squat in this list 😎 - Comment below if you're training glutes today! 💜
Desplantes laterales! 
Para maximizar el crecimiento muscular es importante estimularlos desde diferentes ángulos. 
No solemos realizar movimientos laterales en el día a día y por ello esta variante es más difícil para la mayoría. Algunos puntos que debes tomar en cuenta en la técnica son: ✅da el paso lateral manteniendo la punta de tu pie al frente ✅flexiones cadera y rodilla simultáneamente ✅mantén una postura erecta, vista al frente ✅desciende tanto cono puedas de acuerdo a tu estructura y flexibilidad ✅pausa por un segundo en el fondo del desplante ✅presiona el suelo con tu pie para regresar s la posición inicial 
@leticia.santamaria mi modelo :) #laupersonaltrainer #fitmom #fitness #legday #sidelunge #exercise #exercisevideos #workout #workoutvideos #entrenamiento #entrenadorapersonal #personaltrainer #gluteworkout #glutesday #activelife #activeliving #strongissexy #strongereveryday #squatsfordays #fitnesstrainer #fitnessjourney #exerciseoftheday #workouttime #girlswholift #momswholift
Desplantes laterales! Para maximizar el crecimiento muscular es importante estimularlos desde diferentes ángulos. No solemos realizar movimientos laterales en el día a día y por ello esta variante es más difícil para la mayoría. Algunos puntos que debes tomar en cuenta en la técnica son: ✅da el paso lateral manteniendo la punta de tu pie al frente ✅flexiones cadera y rodilla simultáneamente ✅mantén una postura erecta, vista al frente ✅desciende tanto cono puedas de acuerdo a tu estructura y flexibilidad ✅pausa por un segundo en el fondo del desplante ✅presiona el suelo con tu pie para regresar s la posición inicial @leticia.santamaria mi modelo :) #laupersonaltrainer  #fitmom  #fitness  #legday  #sidelunge  #exercise  #exercisevideos  #workout  #workoutvideos  #entrenamiento  #entrenadorapersonal  #personaltrainer  #gluteworkout  #glutesday  #activelife  #activeliving  #strongissexy  #strongereveryday  #squatsfordays  #fitnesstrainer  #fitnessjourney  #exerciseoftheday  #workouttime  #girlswholift  #momswholift 
I hope I look this good at 66 😍💕🐶❣️
I hope I look this good at 66 😍💕🐶❣️
Snatch grip RDLs. Hammering the Hammies™
Snatch grip RDLs. Hammering the Hammies™
Motivation 👊🏼💪🏼
Motivation 👊🏼💪🏼
Another great workout by fit body by Julia on YouTube. Here are just a handful of the moves completed. #hiitworkout #morningworkout #beforemyworldwakes #fitmom #movedaily #gluteworkout #muscles #stronger #metabolismbooster #crosstrain #run #runner #fitmom
Shout out to @ms_jonesy26 for killing these squats and crunches. Using the band adds resistance but make sure you keep them tight to really feel your core working for you. What are y'all working out this morning? 😏
•
•
•
#BuildWithBeola #oneononetraining #gains #bigbuttt #glutes #gluteworkout #coreworkout #resistancebands #summerbody #commitment #personaltrainer #personaltraining #raleighfitness #durhamfitness #rdu #fitness #squats #coreworkout #abs #itrain #gains #thursdayworkout
Shout out to @ms_jonesy26 for killing these squats and crunches. Using the band adds resistance but make sure you keep them tight to really feel your core working for you. What are y'all working out this morning? 😏 • • • #BuildWithBeola  #oneononetraining  #gains  #bigbuttt  #glutes  #gluteworkout  #coreworkout  #resistancebands  #summerbody  #commitment  #personaltrainer  #personaltraining  #raleighfitness  #durhamfitness  #rdu  #fitness  #squats  #coreworkout  #abs  #itrain  #gains  #thursdayworkout 
Building that... 🍑A little variation on a curtesy lunge...🔥🔥🔥And with each rep I visualize and feel the emotional satisfaction of the tight tush I want (that's the secret) 😉 Boom. Done! 
5 sets 20 reps 
#buildabooty #glutes #gluteworkout #doitforyou #musclesaresexy #progressnotperfection #consistency #mindmuscleconnection
Bar loaded with 103kg/225lbs for 3x5 heavy hip thrusts this morning. Because #thethrustisamust.
Bar loaded with 103kg/225lbs for 3x5 heavy hip thrusts this morning. Because #thethrustisamust .
My all time fav 🍑 work out. Current PR, not very good form, need more butt squeeze, but yes it's in the working. #progressnotperfection #hipthrusts #gluteworkout #morningpump
Hip thrusts 
Activate the  glutes with warm up 3 X 8 heavy
Working sets of 15, 12, 10, 15 increasing weight with each set and squeezing the glutes! 
#gluteworkout #bootygoals #bootybuilder #bootyfordays #fit #legsfordays #legs #fitness #fitnessmotivation #fitnessmotivation #wellness #tflers #bodybuildingmotivation #getfit #healthychoices
AC was broken and I have a blood test in an hour. Should make for an interesting #hotcountrynights! Heavy weight low rep leg day done, happy #fridayeve
AC was broken and I have a blood test in an hour. Should make for an interesting #hotcountrynights ! Heavy weight low rep leg day done, happy #fridayeve 
❣️| Resistance Band Workout |❣️
•••••
At home or in the garden ✅
Only 1 piece of equipment ✅
Low impact ✅
Targets the 🍑✅
Can catch a tan at the same time ....🙋🏽
•••••
▪️Crab Walks ▪️Wall sit pulses
▪️Wall squats
▪️Side taps
▪️Kick backs
•••••
OR...it can be used with a lighter resistance band for glute activation BEFORE your leg sesh 🙌🏼 or as a glute finisher AFTER 🙌🏼 Trust me you will feel the burrnnn 🔥
Wearing @lululemon leggings and @nike bra ✌🏼
❣️| Resistance Band Workout |❣️ ••••• At home or in the garden ✅ Only 1 piece of equipment ✅ Low impact ✅ Targets the 🍑✅ Can catch a tan at the same time ....🙋🏽 ••••• ▪️Crab Walks ▪️Wall sit pulses ▪️Wall squats ▪️Side taps ▪️Kick backs ••••• OR...it can be used with a lighter resistance band for glute activation BEFORE your leg sesh 🙌🏼 or as a glute finisher AFTER 🙌🏼 Trust me you will feel the burrnnn 🔥 Wearing @lululemon leggings and @nike bra ✌🏼
#tbt Throwing it way back to last week, when this was my Gym for the day! Major Holiday Blues 😔 @laura.b9 •
•
#GHFitness #workout #throwbackthursday #exercise #training #goals #cleaneating #personaltrainer #lean #motivation #eatclean #healthy #gluteworkout #gym #gymmotivation #fitfam #fitspo #fitness #ripped #absworkout #cardio #mexico #beach #beachbody
Bird dogs are a daily staple here! Add these into your routine before a workout, or as a supplement on your rest days. They are great for core and glute stabilization and strengthening. Aim for 3 sets of 10-12 each side.
Bird dogs are a daily staple here! Add these into your routine before a workout, or as a supplement on your rest days. They are great for core and glute stabilization and strengthening. Aim for 3 sets of 10-12 each side.
Morning Fit fam!🌝
Feeling happy and productive starting off my day with some glute isolation work! Lets call these single Leg squat cable step outs. (Sounds right 👌) I started off my #LegDay with these to get my abductors and glutes fired up.
Try 3 x 20 each side!🍑🔥🔥
#BootyWork #gluteworkout #NPCBikini #TeamBossBodies #LegDay #Outwork #cableExercise #legworkout #girlswholift
Bulgarian split squats. This is a great exercise for mobility, stability and strength. Some common mistakes I see people make are 1 using a barbell- on this exercise people tend to hyperextend through the lumbar spine, primarily this is in an effort to keep the weight over the foot using a barbell will exaggerate this curve in the lumbar spine (mainly due to poor shoulder mobility but that's another post ) which is neither good for the back or for Glute activation. 2 using the smith machine - you'll see I lean forward bringing my chest down to my thigh then standing straight this is called hip extension and causes the glutes to be more involved. Using the Smith machine will keep you more upright and prevent this. So use Dumbbells and move through the hip as well as the knee to get the most out of this exercise. I was a little shaky here at the end of a long session !!For more tips on this or other exercises inbox me #strengthtraining #strong #bööty #glutes #gluteworkout #legs #exercises #exercisescience #practical #strengthtraining #coach #onlinecoaching #onlinecoach #specific #strengthandconditioning #rehab #personaltrainer #personaltrainerdubai #personaltrainerq8 #personaltrainerlasvegas
Bulgarian split squats. This is a great exercise for mobility, stability and strength. Some common mistakes I see people make are 1 using a barbell- on this exercise people tend to hyperextend through the lumbar spine, primarily this is in an effort to keep the weight over the foot using a barbell will exaggerate this curve in the lumbar spine (mainly due to poor shoulder mobility but that's another post ) which is neither good for the back or for Glute activation. 2 using the smith machine - you'll see I lean forward bringing my chest down to my thigh then standing straight this is called hip extension and causes the glutes to be more involved. Using the Smith machine will keep you more upright and prevent this. So use Dumbbells and move through the hip as well as the knee to get the most out of this exercise. I was a little shaky here at the end of a long session !!For more tips on this or other exercises inbox me #strengthtraining  #strong  #bööty  #glutes  #gluteworkout  #legs  #exercises  #exercisescience  #practical  #strengthtraining  #coach  #onlinecoaching  #onlinecoach  #specific  #strengthandconditioning  #rehab  #personaltrainer  #personaltrainerdubai  #personaltrainerq8  #personaltrainerlasvegas 
These new leggings are are so bomb! Only £6 from primark and they are honestly so flattering and figure hugging. Super high waist, thick ribbed fabric, there is even shaping detailing! I hope they come out in more colours! P.s I think I have mastered this contortion posing 😂 #pineapplebun
These new leggings are are so bomb! Only £6 from primark and they are honestly so flattering and figure hugging. Super high waist, thick ribbed fabric, there is even shaping detailing! I hope they come out in more colours! P.s I think I have mastered this contortion posing 😂 #pineapplebun 
Great session from @harriet_strange1 here she is performing a Bulgarian split squat with a plate press! Great for balance and strength and fantastic for hip Mobility 👌🏼
•
•
#GHFitness #workout #exercise #training #goals #cleaneating #legworkout #personaltrainer #lean #motivation #eatclean #hiit #healthy #gluteworkout #gym #gymmotivation #fitfam #fitspo #fitness #ripped #absworkout #cardio #nike #niketraining  #gains #weightloss #fitfamuk @nikelondon @niketraining
Great session from @harriet_strange1 here she is performing a Bulgarian split squat with a plate press! Great for balance and strength and fantastic for hip Mobility 👌🏼 • • #GHFitness  #workout  #exercise  #training  #goals  #cleaneating  #legworkout  #personaltrainer  #lean  #motivation  #eatclean  #hiit  #healthy  #gluteworkout  #gym  #gymmotivation  #fitfam  #fitspo  #fitness  #ripped  #absworkout  #cardio  #nike  #niketraining  #gains  #weightloss  #fitfamuk  @nikelondon @niketraining
A fun afternoon and evening with these guys. Always surround yourself with people that motivate and inspire you. Support each other and drive towards your dreams together. Awesome work team! Coach Spice X

#hiitsquad #hiit #cardio #boxing #partnerboxing #coachspice #bootybabes #glutes #gluteworkout #booty #quads #wellington #personaltrainer #fitfam #picoftheday #gymmum #fit #fitness
[BOOTCAMP] Thank You @thefittclub
For making us apart of your Bootcamp! ☛730pm every Wednesday ☚
.
@Regrann from @thefittclub - 💦💪🏻 WE GOT OUR SWEAT ON TONIGHT 💦💪🏻 -
We ran a full body circuit, with a total of 41 mins of HARD WORK! -
As always, we vary the intensity of our workouts to fit your fitness level, so no matter if your an expert exerciser, or a beginner you can keep up, challenge yourself and see progress every week! - .
All of our moves are performed in a 45 or 60 second time frame. This allows you to move at your own pace, and vary your own intensity. We encourage you to work your way up to the 60 second time when you first start. .
If you are at a more advanced level, we give progression options for every move! Often times this means adding weight or resistance.
.
 When adding resistance, we always use @white_lion_athletics bands and equipment. - .
This is Erin, Erin has gotten a lot stronger since she became an avid #bootycamper , when she showed up for her first class she struggled to do a regular squat, within 6 weeks she has grown and adapted. Now she's rocking a Lion band for her lateral squat walk! -
Join us for our next class - 7:30PM on Wednesdays, at Brickhouse Gym in Osborne Village! ➡️➡️ .
#winnipegstrong #manitoba #fitness #fitnessaddict #fitnessgear #fitnessfreak #fitspo #whitelionathletics #fitlife #whitelioncrew #fitfam  #gymlife #resistancebands #athlete #minibands #gluteexercises #gluteworkout #fitspiration  #staymobile #performance #girlswholift  #strengthtraining #noexcuses #nolimits #nodaysoff #trainhard #hardwork #dowork #workhard
[BOOTCAMP] Thank You @thefittclub For making us apart of your Bootcamp! ☛730pm every Wednesday ☚ . @Regrann from @thefittclub - 💦💪🏻 WE GOT OUR SWEAT ON TONIGHT 💦💪🏻 - We ran a full body circuit, with a total of 41 mins of HARD WORK! - As always, we vary the intensity of our workouts to fit your fitness level, so no matter if your an expert exerciser, or a beginner you can keep up, challenge yourself and see progress every week! - . All of our moves are performed in a 45 or 60 second time frame. This allows you to move at your own pace, and vary your own intensity. We encourage you to work your way up to the 60 second time when you first start. . If you are at a more advanced level, we give progression options for every move! Often times this means adding weight or resistance. . When adding resistance, we always use @white_lion_athletics bands and equipment. - . This is Erin, Erin has gotten a lot stronger since she became an avid #bootycamper  , when she showed up for her first class she struggled to do a regular squat, within 6 weeks she has grown and adapted. Now she's rocking a Lion band for her lateral squat walk! - Join us for our next class - 7:30PM on Wednesdays, at Brickhouse Gym in Osborne Village! ➡️➡️ . #winnipegstrong  #manitoba  #fitness  #fitnessaddict  #fitnessgear  #fitnessfreak  #fitspo  #whitelionathletics  #fitlife  #whitelioncrew  #fitfam   #gymlife  #resistancebands  #athlete  #minibands  #gluteexercises  #gluteworkout  #fitspiration  #staymobile  #performance  #girlswholift   #strengthtraining  #noexcuses  #nolimits  #nodaysoff  #trainhard  #hardwork  #dowork  #workhard 
When you let go of the things that are bringing you down gives the chance of the right things to catch up 😉 .. #happiness #stressfreelife #livelaughlove #bestdesicionever #bringiton#futureisnow #smiler #gym💪🏻 #gymbunny #gluteworkout #glutegains #buildinganassfromscratch #fitnessmotivation #fitnessmom #leggingsarepants #workouttime #workoutleggings
Recruit the Glutes Part 3...Glute Bridges & Single Leg Glute Bridges - helps to activate the main Glute muscles which will support a safe back bend practice #yoga #recruityourglutes #gluteworkout #gluteactivationexercises #yogateacherlife fitness tips @jtfitnessuk
[TOTAL BODY KITCHEN WORKOUT] When your busy doing a million jobs and trying to prep dinner for the night you can easily squeeze in this total body workout while your cooking! 4 rounds 10 to 12 reps and 30 to 60 second wall sits! *
*
*
*
#thursdaymotivation #thursdaytransformation #healthmom #fitspo #fitgirlsguide #homeexercise #fitmom #fitgirlvideos #igfitmoms #gym_videos #fitmomsofig #legguide #squat #bootyworkout #squatguide #bodyafterbaby #postbabybody #legworkout
[TOTAL BODY KITCHEN WORKOUT] When your busy doing a million jobs and trying to prep dinner for the night you can easily squeeze in this total body workout while your cooking! 4 rounds 10 to 12 reps and 30 to 60 second wall sits! * * * * #thursdaymotivation  #thursdaytransformation  #healthmom  #fitspo  #fitgirlsguide  #homeexercise  #fitmom  #fitgirlvideos  #igfitmoms  #gym_videos  #fitmomsofig  #legguide  #squat  #bootyworkout  #squatguide  #bodyafterbaby  #postbabybody  #legworkout 
TODAY'S WORKOUT 💖 GLUTES, ABS, CHEST .
.
.
.
.
.
WARM UP
. 20 mins on treadmill
.
.
.
.
GLUTE ACTIVATION (3 rounds)
.15 sumo squats
.12 jump squats
.5 knee ups each leg and hip rotations for flexibility .15 kick back each leg
.
.
.
.
GLUTES
. 6 sets x (12 + 12 reps) abductors (5 sec rest bw reps of 12)
. 15 cable kick backs - super set with - 10 cable abductors (x 2 rounds)
. 5 x 15 barbell weighted glute bridges
. 4 x 15 donkey kicks per leg
.
.
.
.
ABS (4 rounds)
. 15 leg pull ups
. 40 crunches
. 15 leg lifts
. 15 bicycles
.
.
.
.
CHEST . 12 floor press - super set with - 12 tricep curls (x 4 rounds- all while on your back)
. 4 x 10 inclined pushups on a step
.
.
.
.
STRETCHING 15 - 20 mins
.
.
.
💖✔💪
.
.
.
.
.
.
.
.
.
.
.
.
#jenselterchallenge #seltering #myfitnessjourney #fitstagram #instafit #fitness #fitchick #fitspiration #fitspo #fitgirl #motivation #inspiration #gym #gymlife #fitnesslife #workout #gymworkout #gluteworkout #abs #pushyourself #nevergiveup #booty #glutegains
TODAY'S WORKOUT 💖 GLUTES, ABS, CHEST . . . . . . WARM UP . 20 mins on treadmill . . . . GLUTE ACTIVATION (3 rounds) .15 sumo squats .12 jump squats .5 knee ups each leg and hip rotations for flexibility .15 kick back each leg . . . . GLUTES . 6 sets x (12 + 12 reps) abductors (5 sec rest bw reps of 12) . 15 cable kick backs - super set with - 10 cable abductors (x 2 rounds) . 5 x 15 barbell weighted glute bridges . 4 x 15 donkey kicks per leg . . . . ABS (4 rounds) . 15 leg pull ups . 40 crunches . 15 leg lifts . 15 bicycles . . . . CHEST . 12 floor press - super set with - 12 tricep curls (x 4 rounds- all while on your back) . 4 x 10 inclined pushups on a step . . . . STRETCHING 15 - 20 mins . . . 💖✔💪 . . . . . . . . . . . . #jenselterchallenge  #seltering  #myfitnessjourney  #fitstagram  #instafit  #fitness  #fitchick  #fitspiration  #fitspo  #fitgirl  #motivation  #inspiration  #gym  #gymlife  #fitnesslife  #workout  #gymworkout  #gluteworkout  #abs  #pushyourself  #nevergiveup  #booty  #glutegains 
More spam from comp. Delts though... cable side raises where it's at.  back even legs. Need to work on glutes. Always had a bum but now got to grow one.
More spam from comp. Delts though... cable side raises where it's at. back even legs. Need to work on glutes. Always had a bum but now got to grow one.
#thethrustisamust 😍‼️I do barbell hip thrusts, single leg hip thrusts, banded AND double-banded hip thrusts 💪if your gym doesn't have a hip thruster or if the barbells are constantly being used, you can use a smith machine. You can also use a smith machine to anchor ⚓️ some bands for some extra end-range tension like I am in the video. You can use a bench, step-ups or even a leg extension machine (there, I said it) to thrust away. Everyone has different gym setups, but luckily for us there are plenty of thrust variations to go around! 😈🙌 Get creative folks 😤😏
.
.
.
.
.
.
.
#workout #instafit #fitness #gym #instafit #glutes #gluteworkout #booty #fitspo #bikini #motivation #goals #squad #workoutvideo #hipthrust
#thethrustisamust  😍‼️I do barbell hip thrusts, single leg hip thrusts, banded AND double-banded hip thrusts 💪if your gym doesn't have a hip thruster or if the barbells are constantly being used, you can use a smith machine. You can also use a smith machine to anchor ⚓️ some bands for some extra end-range tension like I am in the video. You can use a bench, step-ups or even a leg extension machine (there, I said it) to thrust away. Everyone has different gym setups, but luckily for us there are plenty of thrust variations to go around! 😈🙌 Get creative folks 😤😏 . . . . . . . #workout  #instafit  #fitness  #gym  #instafit  #glutes  #gluteworkout  #booty  #fitspo  #bikini  #motivation  #goals  #squad  #workoutvideo  #hipthrust 
Very light weight compared to my normal squat weight, I only used 5kg to squat with and focused on contracting and high volume reps. Focus: Gluteus conditioning, hamstrings and quads becoming as lean as I possible can over the next 12 weeks🍑💪 #roundonedone #legworkout #gluteworkout #lowweight #highvolumetraining #squeezes #contracting #fit #toned #focused #mindset