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#gluteworkout medias

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oldie but goodie 💖🔥😇
went to the ENT today, got my voice box all types of checked out lmao (looked like something from the female reproductive system, a demogorgon, and a creature from alien vs predator all in one).
scheduled my tonsillectomy so if there are any of you that care schedule the middle of January to be the time of massive complaining and loopy YT vid sessions lmao 😅.
oldie but goodie 💖🔥😇 went to the ENT today, got my voice box all types of checked out lmao (looked like something from the female reproductive system, a demogorgon, and a creature from alien vs predator all in one). scheduled my tonsillectomy so if there are any of you that care schedule the middle of January to be the time of massive complaining and loopy YT vid sessions lmao 😅.
Day 01 😏
Day 01 😏
Is my outfit Green or Blue..? 🤨 Bookmark this workout for your next leg day! 📖
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Drinking my @1upnutrition Key Lime ice Pre-workout because some days I NEEED that extra energy & pump. ⚡️NICHOLE20🌙 saves you 20% but this week save 35% at checkout! #1upnutrition
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P.s. tons of stuff going up on my Poshmark soon! Username: Nicholefreedom
Is my outfit Green or Blue..? 🤨 Bookmark this workout for your next leg day! 📖 - Drinking my @1upnutrition Key Lime ice Pre-workout because some days I NEEED that extra energy & pump. ⚡️NICHOLE20🌙 saves you 20% but this week save 35% at checkout! #1upnutrition  - - P.s. tons of stuff going up on my Poshmark soon! Username: Nicholefreedom
VID 3 OF 3 — 🔥COMPLETE {killer😅} LEG DAY SESSION!🔥 .
After the Pyramid Training phase (shown in yesterday’s vid) I go into my superset training. For this workout I did 2 supersets, and performed each 3x, resting 30-45 seconds between each. I also opted here to do one Weighted exercise mixed with one cardio exercise in each set. .
12 Prone Hamstring Curls
40 Mountain Climbers
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12 Sumo Goblet Squats 
40 Mountain Climbers .
Annnd last but not least, I like to finish my session with a good burnout!! I typically choose two exercises and perform each for one minute straight! Here I chose..
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Fitball Hamstring Curls
Theraband Fire Hydrants (30 sec each leg) .
There you go beauties!! I hope this is helpful! NOW GO SLAYYYY🏋🏻‍♀️👊🏼🤗😘
www.kelseywells.com/app
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#workoutvideo #legday #lowerbodyworkout #gluteworkout
VID 3 OF 3 — 🔥COMPLETE {killer😅} LEG DAY SESSION!🔥 . After the Pyramid Training phase (shown in yesterday’s vid) I go into my superset training. For this workout I did 2 supersets, and performed each 3x, resting 30-45 seconds between each. I also opted here to do one Weighted exercise mixed with one cardio exercise in each set. . 12 Prone Hamstring Curls 40 Mountain Climbers . 12 Sumo Goblet Squats 40 Mountain Climbers . Annnd last but not least, I like to finish my session with a good burnout!! I typically choose two exercises and perform each for one minute straight! Here I chose.. . Fitball Hamstring Curls Theraband Fire Hydrants (30 sec each leg) . There you go beauties!! I hope this is helpful! NOW GO SLAYYYY🏋🏻‍♀️👊🏼🤗😘 www.kelseywells.com/app . #workoutvideo  #legday  #lowerbodyworkout  #gluteworkout 
Jumping over life’s hurdles in 2018 like:
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📲 Follow @jumpers.global 🔥🔥🔥 .
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How high will @mutaz.barshim jump in 2018? #BigThingsComing
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#ldnrgn #londonreign
Jumping over life’s hurdles in 2018 like: . . 📲 Follow @jumpers.global 🔥🔥🔥 . . How high will @mutaz.barshim jump in 2018? #BigThingsComing  . . #ldnrgn  #londonreign 
Mondays are for cardio and booty, because Sundays are for sweets😂🙈🍩🍦🎂🍪 —
All you’ll need for this killer session is some stairs, a resistance band and some willpower to push through the burn😈 #theburnisreal —
Leggings : @neuapparel 
Song : @balance510 —
#fitinn @fitinn.si #neuapparel #hiitworkout #legday #bootyworkout #gluteworkout #mondaysarehard #fitfam @gymgirlvids @gymglutes @legs @squatguide
TRANSFORMATION TUESDAY 🏋🏼‍♀️
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Ok, so first of all let’s not all laugh too much at my choice in  fancy dress on a girl’s holiday in Ayia Napa 😳😂Oh how things have changed, now I don’t think I’d be able to conceal any glutes in that strip of fabric 😂😂
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But this transformation isn’t just about those glute gains 🍑🍑 I’m so happy with my overall strength and muscle tone. Fuelling my body properly has allowed me to build muscle to create a body shape I’m so happy with 💛💛
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On the left I was very insecure with my body. Always comparing myself to others and going through phases of binging and starving myself (or living off alcohol) 😰😩🍹 But now I have a healthy relationship with food and I’m so happy in my body 💛 Sometimes we overlook the changes besides aesthetics. But accepting yourself and loving your body is huge 💛💛💛
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#transformationtuesday #fitnessmotivation #fitnessjourney #fitnesstransformation #transformation #fitgirls #instafit #ukfitfam #gluteworkout #glutebuilding #strength #strongwomen #strongnotskinny #gainingweightiscool #musclepower #selflove #bodypositive #bodypositivity #bodygoals #fitnessgoals #gymsharkwomen #workoutvideo #personaltrainer #bootygains🍑 #bootygainz #abs #positivevibes #girlgains #gfg #flexonem
TRANSFORMATION TUESDAY 🏋🏼‍♀️ . Ok, so first of all let’s not all laugh too much at my choice in fancy dress on a girl’s holiday in Ayia Napa 😳😂Oh how things have changed, now I don’t think I’d be able to conceal any glutes in that strip of fabric 😂😂 . But this transformation isn’t just about those glute gains 🍑🍑 I’m so happy with my overall strength and muscle tone. Fuelling my body properly has allowed me to build muscle to create a body shape I’m so happy with 💛💛 . On the left I was very insecure with my body. Always comparing myself to others and going through phases of binging and starving myself (or living off alcohol) 😰😩🍹 But now I have a healthy relationship with food and I’m so happy in my body 💛 Sometimes we overlook the changes besides aesthetics. But accepting yourself and loving your body is huge 💛💛💛 . . . #transformationtuesday  #fitnessmotivation  #fitnessjourney  #fitnesstransformation  #transformation  #fitgirls  #instafit  #ukfitfam  #gluteworkout  #glutebuilding  #strength  #strongwomen  #strongnotskinny  #gainingweightiscool  #musclepower  #selflove  #bodypositive  #bodypositivity  #bodygoals  #fitnessgoals  #gymsharkwomen  #workoutvideo  #personaltrainer  #bootygains 🍑 #bootygainz  #abs  #positivevibes  #girlgains  #gfg  #flexonem 
i love to do these as a little warmup before starting my @teamelitephysique booty workout! 🍑 always remember ☝🏼 Every rep & every step brings you closer to your goals. Let’s go! 💪🏼 .
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#gluteworkout #workoutmotivation #workouttime #workoutideas #npcbikini #ifbbpro #ifbbbikinipro
DEADLIFT SET UP FIX 🕵️
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Foot placement seems like a simple concept right? It might be obvious to a lot of intermediate to experienced lifters.. But I’ve seen a few guys and gals making the mistake of pulling the weight up from a pretty crappy position.
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Having the bar set up over your toes means the weight is probably out in front of you and not only means you’ll put yourself in a pretty vulnerable position, but you’ll also make the lift much harder for yourself.
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Setting the bar up over your shoe laces/close to your shins/over your mid foot is a MUCH better and stronger position to execute the lift from.
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You will be able to generate more power as you’ll have much better leverage, and you’ll give yourself the best chance to deadlift the weight without putting yourself at risk.
DEADLIFT SET UP FIX 🕵️ - Foot placement seems like a simple concept right? It might be obvious to a lot of intermediate to experienced lifters.. But I’ve seen a few guys and gals making the mistake of pulling the weight up from a pretty crappy position. - Having the bar set up over your toes means the weight is probably out in front of you and not only means you’ll put yourself in a pretty vulnerable position, but you’ll also make the lift much harder for yourself. - Setting the bar up over your shoe laces/close to your shins/over your mid foot is a MUCH better and stronger position to execute the lift from. - You will be able to generate more power as you’ll have much better leverage, and you’ll give yourself the best chance to deadlift the weight without putting yourself at risk.
#bodybymg booty day complete. I did HIIT after and I honestly couldn’t even take a picture I was so burnt out and shaky lol. But that means gain 🤞🏽✊🏽💪🏽
#bodybymg  booty day complete. I did HIIT after and I honestly couldn’t even take a picture I was so burnt out and shaky lol. But that means gain 🤞🏽✊🏽💪🏽
Another 🍑🍑 exercise with a superset. Dumbbell deadlifts, BUT only a 1/4 pump keeping mind to glute muscle. Burns like a mofo!  Superset with these... no idea what they’re called. Ha ha. Again, tight and mind to muscle.  These two.... keep your peach🔥🔥Video is at warp speed!
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#juicypeach #strongasamother #pumpup #fitgirl #gluteworkout #peachtrain #fitnessmotivation #strong #bosslife #ripped #bootay #slay #purple #shreddedbeef #hamstringworkout #hammercutt #fitness #rearnakedchoke #buttsofig #bootyblasting #flex #barbellbabes #getit #bööty #cougarstrong #videohot #fitguy #vegas #strongwomen #physicalgrowth
Another 🍑🍑 exercise with a superset. Dumbbell deadlifts, BUT only a 1/4 pump keeping mind to glute muscle. Burns like a mofo! Superset with these... no idea what they’re called. Ha ha. Again, tight and mind to muscle. These two.... keep your peach🔥🔥Video is at warp speed! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #juicypeach  #strongasamother  #pumpup  #fitgirl  #gluteworkout  #peachtrain  #fitnessmotivation  #strong  #bosslife  #ripped  #bootay  #slay  #purple  #shreddedbeef  #hamstringworkout  #hammercutt  #fitness  #rearnakedchoke  #buttsofig  #bootyblasting  #flex  #barbellbabes  #getit  #bööty  #cougarstrong  #videohot  #fitguy  #vegas  #strongwomen  #physicalgrowth 
Tonight’s sweaty gym selfie😂. Did an upper body workout then a lil abs sesh tonight and saw some kinda definition for the first time in foreverrr. My upper body workout was from the UFBG, I only purchased the guide the weekend so tonight was the first time I’d gave it a go. If you struggle with upper body ideas like me then this has some good ones and even has lil clips on how to do the moves. P.s I have typed this paragraph out twice now and insta keeps deleting it. Y THO. .
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#gym #fit #workout #motivation #fitfam #bodybuilding #healthy #fitspo #health #training #lifestyle #eatclean #instagood #fitnessaddict #glutes #gymmotivation #muscle #abs #exercise #fitnessmodel #instafit #strong #gymlife #strongnotskinny #legday #gluteworkout #girlsthatlift #ufbg #upperbodyworkout
Tonight’s sweaty gym selfie😂. Did an upper body workout then a lil abs sesh tonight and saw some kinda definition for the first time in foreverrr. My upper body workout was from the UFBG, I only purchased the guide the weekend so tonight was the first time I’d gave it a go. If you struggle with upper body ideas like me then this has some good ones and even has lil clips on how to do the moves. P.s I have typed this paragraph out twice now and insta keeps deleting it. Y THO. . . . . #gym  #fit  #workout  #motivation  #fitfam  #bodybuilding  #healthy  #fitspo  #health  #training  #lifestyle  #eatclean  #instagood  #fitnessaddict  #glutes  #gymmotivation  #muscle  #abs  #exercise  #fitnessmodel  #instafit  #strong  #gymlife  #strongnotskinny  #legday  #gluteworkout  #girlsthatlift  #ufbg  #upperbodyworkout 
Imagine being able to fit this into your diet every night, and still staying on track with your fitness goals. DM me to find out how. Only 350 calories for this ENTIRE low-carb pizza.
Imagine being able to fit this into your diet every night, and still staying on track with your fitness goals. DM me to find out how. Only 350 calories for this ENTIRE low-carb pizza.
Do you find yourself losing motivation around your fitness 🤨
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Time and time again I see so many individuals fall off track with their fitness goals and it’s the result of ONE thing ➡️not having a PLAN. When you fail to PLAN you’ll fail to get results…it’s truly that simple. As your Coach, I develop an individualized routine for each of our clients. As each client progresses, their plans change accordingly BUT they all receive a completely new routine every 4 weeks, guaranteeing RESULTS 💯
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If you’re finding yourself lost on where to start with your workout routine, here’s a quick little breakdown you can use as a starting point 😉BUT if you’re looking for MORE and want a plan that is created just for YOU then head over to www.soulfitsisters.com and click contact 👍let’s chat about 2018, your goals and if we’re a good fit to work together -
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Like this picture if this was helpful and I’ll create more!!! -
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#soulfitsisters
#1stphormathletesearch
Do you find yourself losing motivation around your fitness 🤨 - - Time and time again I see so many individuals fall off track with their fitness goals and it’s the result of ONE thing ➡️not having a PLAN. When you fail to PLAN you’ll fail to get results…it’s truly that simple. As your Coach, I develop an individualized routine for each of our clients. As each client progresses, their plans change accordingly BUT they all receive a completely new routine every 4 weeks, guaranteeing RESULTS 💯 - - If you’re finding yourself lost on where to start with your workout routine, here’s a quick little breakdown you can use as a starting point 😉BUT if you’re looking for MORE and want a plan that is created just for YOU then head over to www.soulfitsisters.com and click contact 👍let’s chat about 2018, your goals and if we’re a good fit to work together - - Like this picture if this was helpful and I’ll create more!!! - - #soulfitsisters  #1stphormathletesearch 
Set goals, & CRUSH them. The feeling of achievement is overwhelming ✨
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#dreambodfitness
Set goals, & CRUSH them. The feeling of achievement is overwhelming ✨ • #dreambodfitness 
A taste of leg day from coach  @skydancersean
A taste of leg day from coach @skydancersean
Throwback to when my little peanut was only one month old 🤰🏻 | always have this bottle with me wherever I go 👌🏼🌱 @foreverforza stay hydrated lovelies... also, they are kind enough to share some discounts with you if you use my code on their website "Lyss10" at forzasupplements.co.uk ♥️
Throwback to when my little peanut was only one month old 🤰🏻 | always have this bottle with me wherever I go 👌🏼🌱 @foreverforza stay hydrated lovelies... also, they are kind enough to share some discounts with you if you use my code on their website "Lyss10" at forzasupplements.co.uk ♥️
Happy Tuesday everyone! 😁 I don’t know if it’s the snow storm outside that gives me so much energy but I had an awesome leg/glute day! 🍑🔥Now let’s relaxe and cross our fingers that we get a snowday tomorrow 😎❄️ #fitnessjourney#legday#gluteworkout#squatrack#squat#lunges#beastmode#fitgirl#fitspo#gymrat#fitfam#progress#bootypump#gymlife
Activate the FUCK out of your gluteus medius. That’s right people, fire these bad boys before going off to war. Great before a leg workout or just any time you are getting the hips involved with your training.
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WHITE ARROW - toes straight ahead. Not negotiable. STRAIGHT AHEAD. If you think your feet are straight, they probably aren’t.
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BLUE ARROW - Eyes on the damn prize. Put some bacon on the floor if you need too. Tuck your chin in and get aligned.
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RED/GREEN ARROW - Suck your stomach in to get the core stabilizers firing and tuck your tail. This gets the glutes engaged and preps the right muscles during the movement.
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YELLOW ARROW - Best for last. I prefer to roll to the outer edge of the foot and lift the arch during these. It strengthens the arch and helps the knees to stay wide and not collapse in, thus, crushing the gluteus medius.
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Get some #SwolenormousX
Activate the FUCK out of your gluteus medius. That’s right people, fire these bad boys before going off to war. Great before a leg workout or just any time you are getting the hips involved with your training. • WHITE ARROW - toes straight ahead. Not negotiable. STRAIGHT AHEAD. If you think your feet are straight, they probably aren’t. • BLUE ARROW - Eyes on the damn prize. Put some bacon on the floor if you need too. Tuck your chin in and get aligned. • RED/GREEN ARROW - Suck your stomach in to get the core stabilizers firing and tuck your tail. This gets the glutes engaged and preps the right muscles during the movement. • YELLOW ARROW - Best for last. I prefer to roll to the outer edge of the foot and lift the arch during these. It strengthens the arch and helps the knees to stay wide and not collapse in, thus, crushing the gluteus medius. • Get some #SwolenormousX 
Just posted a full 🍑booty workout on my YouTube. Link will be in my bio if you want to see a bigger/better quality version. Check it out 🤗🍑💦@cocobefit .
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#bootybuilding #bootybuilder #bootyworkout #hipthrust #fitnessmotivation #bootyworkouts #squat #glutebridges #squatgirlsguide#buildabooty#fitgirls#bootypump#gluteworkout#glutes#glutebuilder#girlsthatlift#tammyhembrowfit#girlswholift#bootyprogress#squatbooty#fitness#fitfam#fitgirl#instafit#instagood
Just posted a full 🍑booty workout on my YouTube. Link will be in my bio if you want to see a bigger/better quality version. Check it out 🤗🍑💦@cocobefit . . . . . . . #bootybuilding  #bootybuilder  #bootyworkout  #hipthrust  #fitnessmotivation  #bootyworkouts  #squat  #glutebridges  #squatgirlsguide #buildabooty #fitgirls #bootypump #gluteworkout #glutes #glutebuilder #girlsthatlift #tammyhembrowfit #girlswholift #bootyprogress #squatbooty #fitness #fitfam #fitgirl #instafit #instagood 
Leg day. Fav day. Threw in some abs too since I can never get enough of that. Feeling confident in the amount I’m able to do with my knee still on the mend. Only way from here is up. Also excited to rock my new @rbxactive pants! I’m in 😍 #legday #gluteworkout #legworkout #momsofinstagram #momswholift #momswhoworkout #momswhowork #momswhotrain #momswhoexercise #mommylife #momlife #mom #mommy #fitmom #fitmommy #postpartumbody #postpartum #postpartumfitness #competitor #npcbikini #fitness #competitordreams #rbxactive
Leg day. Fav day. Threw in some abs too since I can never get enough of that. Feeling confident in the amount I’m able to do with my knee still on the mend. Only way from here is up. Also excited to rock my new @rbxactive pants! I’m in 😍 #legday  #gluteworkout  #legworkout  #momsofinstagram  #momswholift  #momswhoworkout  #momswhowork  #momswhotrain  #momswhoexercise  #mommylife  #momlife  #mom  #mommy  #fitmom  #fitmommy  #postpartumbody  #postpartum  #postpartumfitness  #competitor  #npcbikini  #fitness  #competitordreams  #rbxactive 
Another day, another tourist pic 💁🏼🇮🇹
Another day, another tourist pic 💁🏼🇮🇹
Gluuuuuutes were on FUEGO after this session. Finally got my hubby to the gym with me so I didn’t have weird angles up in the gym 🙌🏼💕 Today’s session started with a few minutes of mini bands prehab then I moved on to weights. If you want to see the full workout with voice over and reps check out my YouTube! I uploaded the full enchilada there💪🏼 - Song by @timefliesmusic -
#gymsession #gymworkout #gluteworkout #legday #gymsesh #goals #goaldigger #girlsthatlift #onlinetrainer
Gluuuuuutes were on FUEGO after this session. Finally got my hubby to the gym with me so I didn’t have weird angles up in the gym 🙌🏼💕 Today’s session started with a few minutes of mini bands prehab then I moved on to weights. If you want to see the full workout with voice over and reps check out my YouTube! I uploaded the full enchilada there💪🏼 - Song by @timefliesmusic - #gymsession  #gymworkout  #gluteworkout  #legday  #gymsesh  #goals  #goaldigger  #girlsthatlift  #onlinetrainer 
Just posted a full 🍑booty workout on my YouTube. Link will be in my bio. If you want to see a bigger/better quality version check it out 🤗🍑💦
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#bootybuilding #bootybuilder #bootyworkout #hipthrust #fitnessmotivation #bootyworkouts #squat #glutebridges #squatgirlsguide#buildabooty#fitgirls#bootypump#gluteworkout#glutes#glutebuilder#girlsthatlift#tammyhembrowfit#girlswholift#bootyprogress#squatbooty#fitness#fitfam#fitgirl#instafit#instagood
Just posted a full 🍑booty workout on my YouTube. Link will be in my bio. If you want to see a bigger/better quality version check it out 🤗🍑💦 . . . . . . . #bootybuilding  #bootybuilder  #bootyworkout  #hipthrust  #fitnessmotivation  #bootyworkouts  #squat  #glutebridges  #squatgirlsguide #buildabooty #fitgirls #bootypump #gluteworkout #glutes #glutebuilder #girlsthatlift #tammyhembrowfit #girlswholift #bootyprogress #squatbooty #fitness #fitfam #fitgirl #instafit #instagood 
Working hard. No pain no gain #buttworkout #gluteworkout
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It’s all about the Glute activation ! Love love love training legs 👌🏻
#deadlifts #hippivot #gluteworkout #dumbells #fitforlife #summerbodiesaremadeinthewinter
Gluteus medius - the forgotten butt muscle! 🙏
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Most people, when thinking about their glutes are actually only thinking about their gluteus maximus! Its the one that makes you're butt look peachy, so I understand why 😉🍑
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However, let's focus our attention on another of the gluteal muscles which often gets forgotten about! --
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The gluteus medius plays an important role everytime you walk, run, jump, hop, the list is endless! It plays an important role in knee stability, as well as the correct functioning of the hip and lower back. --
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If this muscle is a little lazy (which it often is), other joints and muscles tend to get overloaded. --
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Weakness or imbalance here, can predispose yourself to certain injuries such as ITB syndrome or ACL injury 👎😣
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So next time you're in the gym, mix it up a little bit and focus on our little mate the gluteus medius instead of JUST doing big powerful movements such as squats and deadlifts! Variation is the spice of life! 👌💪😁
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🏢: Sano Physiotherapy 📞: 03300 414670
📧: www.sanophysiotherapy.com
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#glutes #gluteworkout #glute #gluteday #glutesonfire #glutes🍑 #glutesfordays #strengthandconditioning #strengthtraining #stability #rehab #physio #physicaltherapy #physiotherapy #hipstability #kneestability #lowerbackpain #functionalmovement #functionaltraining #injuryprevention #runningrehab #running
Gluteus medius - the forgotten butt muscle! 🙏 -- -- Most people, when thinking about their glutes are actually only thinking about their gluteus maximus! Its the one that makes you're butt look peachy, so I understand why 😉🍑 -- -- However, let's focus our attention on another of the gluteal muscles which often gets forgotten about! -- -- The gluteus medius plays an important role everytime you walk, run, jump, hop, the list is endless! It plays an important role in knee stability, as well as the correct functioning of the hip and lower back. -- -- If this muscle is a little lazy (which it often is), other joints and muscles tend to get overloaded. -- -- Weakness or imbalance here, can predispose yourself to certain injuries such as ITB syndrome or ACL injury 👎😣 -- -- So next time you're in the gym, mix it up a little bit and focus on our little mate the gluteus medius instead of JUST doing big powerful movements such as squats and deadlifts! Variation is the spice of life! 👌💪😁 -- -- 🏢: Sano Physiotherapy 📞: 03300 414670 📧: www.sanophysiotherapy.com -- -- #glutes  #gluteworkout  #glute  #gluteday  #glutesonfire  #glutes 🍑 #glutesfordays  #strengthandconditioning  #strengthtraining  #stability  #rehab  #physio  #physicaltherapy  #physiotherapy  #hipstability  #kneestability  #lowerbackpain  #functionalmovement  #functionaltraining  #injuryprevention  #runningrehab  #running 
Surround yourself with ppl who are only going to lift you higher ⭐️🙌🏼
11days until I see my fav sisstaa & workout buddy @addye_fitness 🔥.
Who lifts you up and pushes you to do better?👇🏼.
For more positive motivation why not sign up to my RoxyFit 6 week online program 🏃🏼‍♀️
contact Roxannespt@gmail.com for more info.
#fitfam #tuesdaymotivation #fitnessbuddies #fitspiration #girlgains #fitgirlsinspire #thehamptons #nyc #nycfitness #trainhard #motivation
Surround yourself with ppl who are only going to lift you higher ⭐️🙌🏼 11days until I see my fav sisstaa & workout buddy @addye_fitness 🔥. Who lifts you up and pushes you to do better?👇🏼. For more positive motivation why not sign up to my RoxyFit 6 week online program 🏃🏼‍♀️ contact Roxannespt@gmail.com for more info. #fitfam  #tuesdaymotivation  #fitnessbuddies  #fitspiration  #girlgains  #fitgirlsinspire  #thehamptons  #nyc  #nycfitness  #trainhard  #motivation 
Today was leg day, I was a idiot and didn't eat enough before training and really struggled with my routine. -
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Did 10 wide press straight into 10 narrow press' at 55kg. 
Then straight into Romanian dead lifts (10) then break. Repeat 3 times. -
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I then did a bunch of other stuff but I'll make a video for that another day. Moral of the story make sure your eating enough on training days. Calories are KEY.
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#weights #weighttraining #legpress #girlswholift #gluteworkout #weightlossstory #weightlosstips #followforfollow #gym #instafit #fitness #eatingfortheinsta #legworkout #transformationtuesday #strongwomen #strongnotskinny
Today was leg day, I was a idiot and didn't eat enough before training and really struggled with my routine. - - Did 10 wide press straight into 10 narrow press' at 55kg. Then straight into Romanian dead lifts (10) then break. Repeat 3 times. - - I then did a bunch of other stuff but I'll make a video for that another day. Moral of the story make sure your eating enough on training days. Calories are KEY. - - - - #weights  #weighttraining  #legpress  #girlswholift  #gluteworkout  #weightlossstory  #weightlosstips  #followforfollow  #gym  #instafit  #fitness  #eatingfortheinsta  #legworkout  #transformationtuesday  #strongwomen  #strongnotskinny 
Slowed down the moves a little bit- defiantly do this at a much faster pace for a better burn! 🔥🔥Also use 2 or 3  risers to increase then burn! I usually stick with two or three. To keep correct form but also be able to lunge a lot deeper! begin in front of stepper, lunge down - bring up the other leg step down and then reverse lunge! A little clip from my leg workout last night! Only a iPhone camera at the moment! I usually do 4 sets of 15-20#booty#lunge#reverselunge#workout#legs#npc#bodybuilding#npcbikini#bikinicompetitor#fitgirlsupps#igfit#fitnessgirls#glutes#gluteworkout#hardworkpaysoff#neversatisfied
Slowed down the moves a little bit- defiantly do this at a much faster pace for a better burn! 🔥🔥Also use 2 or 3 risers to increase then burn! I usually stick with two or three. To keep correct form but also be able to lunge a lot deeper! begin in front of stepper, lunge down - bring up the other leg step down and then reverse lunge! A little clip from my leg workout last night! Only a iPhone camera at the moment! I usually do 4 sets of 15-20#booty #lunge #reverselunge #workout #legs #npc #bodybuilding #npcbikini #bikinicompetitor #fitgirlsupps #igfit #fitnessgirls #glutes #gluteworkout #hardworkpaysoff #neversatisfied 
Literally gonna spend the whole of Christmas holidays in the gym working off that burrito belly I can’t hack it anymore 😩.
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#Gym #LegDay #GluteWorkout #FitFam #IrishFitFam #Gymshark #GymsharkWomen #EatCleanTrainDirty #WeightLoss #BurritoBelly #SummerBodiesAreMadeInTheWinter
If you wanna make ur hamstrings cry… do this
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💀Banded barbell RDL ** banded monster walks 4x12
☠️Single leg dumbbell RDL ** goodmornings 3x15
💀Cable pull throughs ** cable sumo squat 3x20
☠️Single leg hami machine (slow) 3x12
💀Hami curl ** banded side steps (ankles) 3x15
☠️Glute kickback machine ** calf raises 3x15
💀Banded donkey kick 3x15, no rest
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&& just a little side note: if it is a 3x12 set, you shouldn’t be able to do 3x15 no problem. 3x12 means you are struggling to get 12 reps in 3x….. not breezing through them no problem.
So many people cut themselves short with this and don’t make their workouts a challenge. So if you rep out 15 RDL’s like nothin, then next set increase the weight so you’re struggling to get 12. This is going to help you see results so much faster & increase your strength tremendously!!
If you wanna make ur hamstrings cry… do this ••• 💀Banded barbell RDL ** banded monster walks 4x12 ☠️Single leg dumbbell RDL ** goodmornings 3x15 💀Cable pull throughs ** cable sumo squat 3x20 ☠️Single leg hami machine (slow) 3x12 💀Hami curl ** banded side steps (ankles) 3x15 ☠️Glute kickback machine ** calf raises 3x15 💀Banded donkey kick 3x15, no rest ••• && just a little side note: if it is a 3x12 set, you shouldn’t be able to do 3x15 no problem. 3x12 means you are struggling to get 12 reps in 3x….. not breezing through them no problem. So many people cut themselves short with this and don’t make their workouts a challenge. So if you rep out 15 RDL’s like nothin, then next set increase the weight so you’re struggling to get 12. This is going to help you see results so much faster & increase your strength tremendously!!
Leg day!!!!!! Looking for  some leg exercises to change things up a bit on your next leg workout? Here are 5 exercises that focus a lot on the glutes but will also target your quads & hamstrings. Give them a try! Workout is below ⬇️⬇️...... 1️⃣ Sissy Squat w/BB *shoutout to @allisonfrahn for this one & the second one!

2️⃣ Decline Side Step-ups w/DB

3️⃣ Back Lunges using Squat Machine 
4️⃣ Unilateral Leg Extension using Glute/Ham Raise *shoutout to @wendyhammer for this one!

5️⃣ One Leg Cable Kickdowns *shoutout to @livfit_shell1111 for this one! * Do 12 reps of each and 3 sets for each exercise. .
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#workoutoftheday #legworkout #legday #legs #gluteworkout #buttworkout #workoutvideo #workoutvideos #gymvideos #exercisevideo #fitnessmotivation #fitness #workoutmotivation #workouts #lowerbodyworkout #workoutplan #igfitness #womenwholift #strongwomen #fitspo #fitfam #workouttime #fitmom #fitgirl #gymlife #fitforlife #fitover50
Leg day!!!!!! Looking for some leg exercises to change things up a bit on your next leg workout? Here are 5 exercises that focus a lot on the glutes but will also target your quads & hamstrings. Give them a try! Workout is below ⬇️⬇️...... 1️⃣ Sissy Squat w/BB *shoutout to @allisonfrahn for this one & the second one! 2️⃣ Decline Side Step-ups w/DB 3️⃣ Back Lunges using Squat Machine 4️⃣ Unilateral Leg Extension using Glute/Ham Raise *shoutout to @wendyhammer for this one! 5️⃣ One Leg Cable Kickdowns *shoutout to @livfit_shell1111 for this one! * Do 12 reps of each and 3 sets for each exercise. . . . . #workoutoftheday  #legworkout  #legday  #legs  #gluteworkout  #buttworkout  #workoutvideo  #workoutvideos  #gymvideos  #exercisevideo  #fitnessmotivation  #fitness  #workoutmotivation  #workouts  #lowerbodyworkout  #workoutplan  #igfitness  #womenwholift  #strongwomen  #fitspo  #fitfam  #workouttime  #fitmom  #fitgirl  #gymlife  #fitforlife  #fitover50 
How crazy are these Loud Molten @myproteinuk leggings😱💙
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I’m totally obsesssssed💕😍
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Super stretchy and tight so they stay up around your waist whilst training. Couldn’t suggest @myproteinuk leggings enough you’ve been hunting for some leggings with the perfect balance of stretchiness and tightness!!
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 #fitness #girlswholift #fitnessmotivation #fitfam  #fitspo  #motivation #inspiration #summer #summerbody #summergoals #strong #muscles #workouts #gym #booty #instafit #bootyworkout #gluteworkout #bootygains #gains #bossgirls #girlsthatlift #bossbabes #femalemotivation #fitsporation #progress #glutes
How crazy are these Loud Molten @myproteinuk leggings😱💙 - I’m totally obsesssssed💕😍 - Super stretchy and tight so they stay up around your waist whilst training. Couldn’t suggest @myproteinuk leggings enough you’ve been hunting for some leggings with the perfect balance of stretchiness and tightness!! - #fitness  #girlswholift  #fitnessmotivation  #fitfam  #fitspo  #motivation  #inspiration  #summer  #summerbody  #summergoals  #strong  #muscles  #workouts  #gym  #booty  #instafit  #bootyworkout  #gluteworkout  #bootygains  #gains  #bossgirls  #girlsthatlift  #bossbabes  #femalemotivation  #fitsporation  #progress  #glutes 
Carb Monster! Great Chesticle Day! 🙌💪Special S/O to Beldt Labs for keeping me Pumpy @beldtlabs
#BuiltByBeldt
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#ChestDay #ChestGains #Arms
Part 1 📽:
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Many moons ago, I used to do this with my children, now I do it with my peachy lifter😂😂😂.
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#Gym slaughter & torture with #dumbbells, #cardio, #weights, then finished with some #hardcore #flexibility & #mobility..
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#stretching #acroyoga #functionaltraining #strength #training #booty #buttworkout #glutes #gluteworkout #shelifts #shesquats #liftingweights 
#weightlifting #strong #lifting #fitness  #glutes #bodybuilding #legpress  #exercise  #muscles #strength #bodybuilder #nomeatathlete  #plantpowered
Part 1 📽: . . Many moons ago, I used to do this with my children, now I do it with my peachy lifter😂😂😂. . #Gym  slaughter & torture with #dumbbells , #cardio , #weights , then finished with some #hardcore  #flexibility  & #mobility .. . . #stretching  #acroyoga  #functionaltraining  #strength  #training  #booty  #buttworkout  #glutes  #gluteworkout  #shelifts  #shesquats  #liftingweights  #weightlifting  #strong  #lifting  #fitness  #glutes  #bodybuilding  #legpress  #exercise  #muscles  #strength  #bodybuilder  #nomeatathlete  #plantpowered 
So legs today was a handful of movements, lightweight, lots of ss. 
4 x 10 rdls
SS box jumps
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7x 15 hip thrust 
SS 4 goblet squats
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6 sets box jumps triple set
Seated banded Adductor
Banded side step -
5 sets cable pull through ss calf raises
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I just started doing box jumps over the weekend. And yes, today I didn’t quite make it on one. But all it told me was that my legs were getting tired which was good & I wasn’t focused. So, I refocused and added another 20 because missing one pissed me off. -
Also, if I’m sweating my A off and it looks like I’m dying, I’m not. I’m accomplishing what I am at the gym to do. I actually feel pretty freaking amazing on the inside when I look like that on the outside, so it’s ok😉
So legs today was a handful of movements, lightweight, lots of ss. 4 x 10 rdls SS box jumps - 7x 15 hip thrust SS 4 goblet squats - 6 sets box jumps triple set Seated banded Adductor Banded side step - 5 sets cable pull through ss calf raises - I just started doing box jumps over the weekend. And yes, today I didn’t quite make it on one. But all it told me was that my legs were getting tired which was good & I wasn’t focused. So, I refocused and added another 20 because missing one pissed me off. - Also, if I’m sweating my A off and it looks like I’m dying, I’m not. I’m accomplishing what I am at the gym to do. I actually feel pretty freaking amazing on the inside when I look like that on the outside, so it’s ok😉
Leg day Circuit
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Equipment:
Smith machine and Barbell
4 sets of 1minute each
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Don’t forget to dance too😉
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Music: FIA by @davidoofficial .
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#buildingafitterme #fitfam #fitspo #fituk #girlswholift  #bodybuilding #muscle #gluteworkout  #fiadavido #davido #anytimefitness #adventurer #core #coreworkout #abworkout #hiit #girlswhotrain #girlswholift #smithmachinr #pressup #abworkout #coreworkout #legday #bodypositive #cardioworkout #crossfit
Leg day Circuit . Equipment: Smith machine and Barbell 4 sets of 1minute each . Don’t forget to dance too😉 . . . . Music: FIA by @davidoofficial . . . #buildingafitterme  #fitfam  #fitspo  #fituk  #girlswholift  #bodybuilding  #muscle  #gluteworkout  #fiadavido  #davido  #anytimefitness  #adventurer  #core  #coreworkout  #abworkout  #hiit  #girlswhotrain  #girlswholift  #smithmachinr  #pressup  #abworkout  #coreworkout  #legday  #bodypositive  #cardioworkout  #crossfit 
Apparently the slow and swipe feature is a favorite! However, I tried uploading multiple videos with the swipe feature and Instagram would not let it upload for 5 hours straight 😌 so here is the cropped and very sped up version! FULL WORKOUT BELOW:
⭐️Reverse Hack Squat SS with Weighted Abductor Kicks
⭐️RDLs with plate under toes SS with Banded Kickbacks
⭐️Hamstring Curls (go really slow when bringing your legs down - I count 1,2,3 slow while I’m lowering them)
⭐️ Not Shown- Cable Kickbacks SS with Cable Abductor Kicks 
Boooootay on fiyahhhh 🍑🔥 #workoutideas #workoutvideos #workouts #workoutmotivation #exercise #exercisevideo #fittips #hacksquat #squats #hamstrings #glutes #squatspo #squatbooty #gluteworkout #legday #leggains #fitfam #fitgirls #fitwomen #strongwomen #girlswholift #girlswithmuscle #bodybuilding #vegetarian #iifym #1stphorm #instafit #fitnation #fitstagram #instagramfitness @gainzvillle @dothis.workout @gym_videos @gymgirlvids @womenworkoutvideos
Apparently the slow and swipe feature is a favorite! However, I tried uploading multiple videos with the swipe feature and Instagram would not let it upload for 5 hours straight 😌 so here is the cropped and very sped up version! FULL WORKOUT BELOW: ⭐️Reverse Hack Squat SS with Weighted Abductor Kicks ⭐️RDLs with plate under toes SS with Banded Kickbacks ⭐️Hamstring Curls (go really slow when bringing your legs down - I count 1,2,3 slow while I’m lowering them) ⭐️ Not Shown- Cable Kickbacks SS with Cable Abductor Kicks Boooootay on fiyahhhh 🍑🔥 #workoutideas  #workoutvideos  #workouts  #workoutmotivation  #exercise  #exercisevideo  #fittips  #hacksquat  #squats  #hamstrings  #glutes  #squatspo  #squatbooty  #gluteworkout  #legday  #leggains  #fitfam  #fitgirls  #fitwomen  #strongwomen  #girlswholift  #girlswithmuscle  #bodybuilding  #vegetarian  #iifym  #1stphorm  #instafit  #fitnation  #fitstagram  #instagramfitness  @gainzvillle @dothis.workout @gym_videos @gymgirlvids @womenworkoutvideos
What's up guys! So today I did my normal glute activation workout in a grocery store, doing some lunges while holding a cabbage in my hands, then some OHP with a two 250ml almond milk boxes. The pump was amazing, but people kept telling me to get the fuck out of their way. Gosh darn haters!! After that I accidentally took TWO scoops of the lactose free gluten free fat free low carb 100% concentrated quinoa protein instead of my usual ONE scoop, and look at my results!!!! Omg next Olympia's bikini comp is mine without a doubt! Руки-базуки блять!

P.S. sorry for the bad quality, my boyfriend promised to buy me an iphone for Christmas but spent all of his savings on tren again. Stuck with an Android for now😡

#nevergiveup #noexcuses #24/7 #gym4life #gymlife #gymislife #vegan #gluteworkout #protein #gymthot #whatnot #lookingforsugardaddy #bikinicomp
What's up guys! So today I did my normal glute activation workout in a grocery store, doing some lunges while holding a cabbage in my hands, then some OHP with a two 250ml almond milk boxes. The pump was amazing, but people kept telling me to get the fuck out of their way. Gosh darn haters!! After that I accidentally took TWO scoops of the lactose free gluten free fat free low carb 100% concentrated quinoa protein instead of my usual ONE scoop, and look at my results!!!! Omg next Olympia's bikini comp is mine without a doubt! Руки-базуки блять! P.S. sorry for the bad quality, my boyfriend promised to buy me an iphone for Christmas but spent all of his savings on tren again. Stuck with an Android for now😡 #nevergiveup  #noexcuses  #24 /7 #gym4life  #gymlife  #gymislife  #vegan  #gluteworkout  #protein  #gymthot  #whatnot  #lookingforsugardaddy  #bikinicomp 
TRANSFORMATION TUESDAY 🏋🏼‍♀️
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Ok, so first of all let’s not all laugh too much at my choice in  fancy dress on a girl’s holiday in Ayia Napa 😳😂Oh how things have changed, now I don’t think I’d be able to conceal any glutes in that strip of fabric 😂😂
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But this transformation isn’t just about those glute gains 🍑🍑 I’m so happy with my overall strength and muscle tone. Fuelling my body properly has allowed me to build muscle to create a body shape I’m so happy with 💛💛
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On the left I was very insecure with my body. Always comparing myself to others and going through phases of binging and starving myself (or living off alcohol) 😰😩🍹 But now I have a healthy relationship with food and I’m so happy in my body 💛 Sometimes we overlook the changes besides aesthetics. But accepting yourself and loving your body is huge 💛💛💛
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#transformationtuesday #fitnessmotivation #fitnessjourney #fitnesstransformation #transformation #fitgirls #instafit #ukfitfam #gluteworkout #glutebuilding #strength #strongwomen #strongnotskinny #gainingweightiscool #musclepower #selflove #bodypositive #bodypositivity #bodygoals #fitnessgoals #gymsharkwomen #workoutvideo #personaltrainer #bootygains🍑 #bootygainz #abs #positivevibes #girlgains #gfg #flexonem
TRANSFORMATION TUESDAY 🏋🏼‍♀️ . Ok, so first of all let’s not all laugh too much at my choice in fancy dress on a girl’s holiday in Ayia Napa 😳😂Oh how things have changed, now I don’t think I’d be able to conceal any glutes in that strip of fabric 😂😂 . But this transformation isn’t just about those glute gains 🍑🍑 I’m so happy with my overall strength and muscle tone. Fuelling my body properly has allowed me to build muscle to create a body shape I’m so happy with 💛💛 . On the left I was very insecure with my body. Always comparing myself to others and going through phases of binging and starving myself (or living off alcohol) 😰😩🍹 But now I have a healthy relationship with food and I’m so happy in my body 💛 Sometimes we overlook the changes besides aesthetics. But accepting yourself and loving your body is huge 💛💛💛 . . . #transformationtuesday  #fitnessmotivation  #fitnessjourney  #fitnesstransformation  #transformation  #fitgirls  #instafit  #ukfitfam  #gluteworkout  #glutebuilding  #strength  #strongwomen  #strongnotskinny  #gainingweightiscool  #musclepower  #selflove  #bodypositive  #bodypositivity  #bodygoals  #fitnessgoals  #gymsharkwomen  #workoutvideo  #personaltrainer  #bootygains 🍑 #bootygainz  #abs  #positivevibes  #girlgains  #gfg  #flexonem 
Focused on GLUTES today & by the end of my workout they were dead💀🔥 These exercise really target your glutes. They might be a little awkward but hey, if they make you feel the burn then give it a shot🍑💪🏼 Learning different workouts to grow the booty! These exercises were NOT disappointing🙌🏼 Anyway, I got a final today & ya girl is a lil stressed out but I went to the gym to release some endorphins😩📚🙏🏼 GOODLUCK to anyone takin finals today! 💕🍀
Focused on GLUTES today & by the end of my workout they were dead💀🔥 These exercise really target your glutes. They might be a little awkward but hey, if they make you feel the burn then give it a shot🍑💪🏼 Learning different workouts to grow the booty! These exercises were NOT disappointing🙌🏼 Anyway, I got a final today & ya girl is a lil stressed out but I went to the gym to release some endorphins😩📚🙏🏼 GOODLUCK to anyone takin finals today! 💕🍀
Don't let the simple appearance of a band fool you, bands challenge your muscles. They can create resistence in multiple directions. Great add-on to any workout routine #bands #adductors #quads #glutes #gluteworkout  #resistencetraining #missiongirlworkout
I feel like I won’t be alone on this one, but I always ‘forget’ /don’t wait around to stretch! When actually, it’s so important🙅🏽 For me, and this has always been the case, my hip flexors and glutes are absolutely key to stretch. Incorporating stretching into your routine will help your muscles flexibility, strength & health - and we need this flexibility to maintain a good ROM (range of motion) in the joints. 
However stretching once won’t magically fit you perfect flexibility... You’ll need to do it over time & stay committed to the process - don’t worry its worth it😃
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#workout #fitness #girlsthatlift #girlswholift #muscular #femalemotivation #fatburn #gluteworkout #glutes #bootyworkout #fitnessblogger #fitness #stretching #glutestretch
I feel like I won’t be alone on this one, but I always ‘forget’ /don’t wait around to stretch! When actually, it’s so important🙅🏽 For me, and this has always been the case, my hip flexors and glutes are absolutely key to stretch. Incorporating stretching into your routine will help your muscles flexibility, strength & health - and we need this flexibility to maintain a good ROM (range of motion) in the joints. However stretching once won’t magically fit you perfect flexibility... You’ll need to do it over time & stay committed to the process - don’t worry its worth it😃 _________________________________________________________ #workout  #fitness  #girlsthatlift  #girlswholift  #muscular  #femalemotivation  #fatburn  #gluteworkout  #glutes  #bootyworkout  #fitnessblogger  #fitness  #stretching  #glutestretch 
Don’t let that slider set fool you- it’s brutal if you squeeze, squeeze, SQUEEZE 😆😅
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📌I write up new workouts almost daily. Any questions about any moves, feel free to DM me 🤗
📌Follow link in bio for 20% off T6 workout supplements!
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#instagood #fitness #workout #barbell #dumbbells #fitnessgoals #workoutideas #fitspo #fitspiration #bodybuilding #fitnessmotivation #fit #workout #getinshape #getfit #strengthtraining #leangains #fitfam #nevergiveup #exercise #butt #booty #bootyworkout #bootybuilding #peach #glutes #gluteworkout #legs #legworkout #6elite @t6supplements
Don’t let that slider set fool you- it’s brutal if you squeeze, squeeze, SQUEEZE 😆😅 . . 📌I write up new workouts almost daily. Any questions about any moves, feel free to DM me 🤗 📌Follow link in bio for 20% off T6 workout supplements! . . #instagood  #fitness  #workout  #barbell  #dumbbells  #fitnessgoals  #workoutideas  #fitspo  #fitspiration  #bodybuilding  #fitnessmotivation  #fit  #workout  #getinshape  #getfit  #strengthtraining  #leangains  #fitfam  #nevergiveup  #exercise  #butt  #booty  #bootyworkout  #bootybuilding  #peach  #glutes  #gluteworkout  #legs  #legworkout  #6elite  @t6supplements
Look at how high @marynabekh gets her knees on these hurdle bounds 🔥 #KneeToChest
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What height do you do your hurdle bounds at?
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🎧🔥 @anders.nst ft @lucamusic(twitter) - “December” 🔥🔥🔥
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#ldnrgn #londonreign
Look at how high @marynabekh gets her knees on these hurdle bounds 🔥 #KneeToChest  . . What height do you do your hurdle bounds at? . . 🎧🔥 @anders.nst ft @lucamusic(twitter) - “December” 🔥🔥🔥 . . #ldnrgn  #londonreign 
Exercise of the Day: Box Squats. I can’t even tell you the last time I did these lol Just felt like changing it up today. They weren’t perfect, but I wanted to toy around to see how my body liked them. My back wasn’t too happy, but a few cracks and I was good. I’m gonna be SORE tomorrow from my leg workout today! ⠀ ⠀ ⠀
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#exerciseoftheday #squat #boxsquat #glutes #gluteworkout #booty #bootyfordays #legsfordays #bootyworkout #legs #quads #legworkout #fitness #exercise #workout #workouts #personaltrainer #fit #fitgirl #fitgirls #fitnessmotivation #fitnessgirl #fitspo #fitnessjourney #instagramfitness #fitfam #follow4follow #activelifestylefitness
Exercise of the Day: Box Squats. I can’t even tell you the last time I did these lol Just felt like changing it up today. They weren’t perfect, but I wanted to toy around to see how my body liked them. My back wasn’t too happy, but a few cracks and I was good. I’m gonna be SORE tomorrow from my leg workout today! ⠀ ⠀ ⠀ • • • #exerciseoftheday  #squat  #boxsquat  #glutes  #gluteworkout  #booty  #bootyfordays  #legsfordays  #bootyworkout  #legs  #quads  #legworkout  #fitness  #exercise  #workout  #workouts  #personaltrainer  #fit  #fitgirl  #fitgirls  #fitnessmotivation  #fitnessgirl  #fitspo  #fitnessjourney  #instagramfitness  #fitfam  #follow4follow  #activelifestylefitness 
Cable pull through's work mostly the lower back, glutes and hamstrings. I'm using tiger claw grip to strengthen the fingers and forearms.👊🐯👊.
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#cablepullthroughs #glutes #gluteworkout #hamstrings #backworkout #glutes🍑 #gluteusmaximus #feeltheburn #focus #feelthepain #norestdays #forearms #functionaltraining #openyourmind #thinkoutsidethebox #getoutofyourcomfortzone #freeyourmind #feeltheforce #yinyang #fitnessbody #athleticaesthetic#traininsaneorremainthesame #spartantraining
Cable pull through's work mostly the lower back, glutes and hamstrings. I'm using tiger claw grip to strengthen the fingers and forearms.👊🐯👊. . . . #cablepullthroughs  #glutes  #gluteworkout  #hamstrings  #backworkout  #glutes 🍑 #gluteusmaximus  #feeltheburn  #focus  #feelthepain  #norestdays  #forearms  #functionaltraining  #openyourmind  #thinkoutsidethebox  #getoutofyourcomfortzone  #freeyourmind  #feeltheforce  #yinyang  #fitnessbody  #athleticaesthetic #traininsaneorremainthesame  #spartantraining 
A killer workout for those glutes & hammies 🍑🍑 I hope you all having an amazing day and let me know if you try any of these exercises 🤜
1️⃣ Glute pushdowns each leg 4x10
2️⃣ Elevated sumo squats to SLD  4x10.
A killer workout for those glutes & hammies 🍑🍑 I hope you all having an amazing day and let me know if you try any of these exercises 🤜 1️⃣ Glute pushdowns each leg 4x10 2️⃣ Elevated sumo squats to SLD 4x10.
Every morning I've been finding new ways to add more layers 🕵️‍♀️ I have no clue how I ever survived Toronto winters 😂
I was kinda thinking about doing a cut in Jan but unless things seriously heat up I'm hanging on to whatever bodyfat I have 😨 #survivalmode 
Aside from the cold I'm also trying to survive the worst DOMS I've had in about 2 years. Our Sunday sessions are usually pretty brutal but obviously we had zero chill this week 🤣

We did RDLs, Leg Press, Goblet Squat supersetted with Walking Lunges and then Barbell Squats...sounds manageable right? Not when you are both feeling extra sexy and decide to do infinity reps 😈  #hipthrusts#glutes#glutegainz#gluteworkout#gymbunny#glutescience#gluteactivation#bretcontreras#strengthtraining#weightloss#physique#fitchick#girlsthatlift#girlswithmuscle#irishfitfam#fitspo#fitfamde#irishfitness#ukfitfam#crossfit#powerlifting#calaesthetics#14daycalisthenics#gymaddict#bodybuilding#iifym#flexibledieting#freshresolutions#flyefit
Every morning I've been finding new ways to add more layers 🕵️‍♀️ I have no clue how I ever survived Toronto winters 😂 I was kinda thinking about doing a cut in Jan but unless things seriously heat up I'm hanging on to whatever bodyfat I have 😨 #survivalmode  Aside from the cold I'm also trying to survive the worst DOMS I've had in about 2 years. Our Sunday sessions are usually pretty brutal but obviously we had zero chill this week 🤣 We did RDLs, Leg Press, Goblet Squat supersetted with Walking Lunges and then Barbell Squats...sounds manageable right? Not when you are both feeling extra sexy and decide to do infinity reps 😈 #hipthrusts #glutes #glutegainz #gluteworkout #gymbunny #glutescience #gluteactivation #bretcontreras #strengthtraining #weightloss #physique #fitchick #girlsthatlift #girlswithmuscle #irishfitfam #fitspo #fitfamde #irishfitness #ukfitfam #crossfit #powerlifting #calaesthetics #14daycalisthenics #gymaddict #bodybuilding #iifym #flexibledieting #freshresolutions #flyefit 
I'm all about trying something new 🏋🏼‍♀️ Lunges at the squat rack 🍑🔥#LegDay #gymvideos #lafitness #gym #womenwholift #glutes #gluteworkout #fitwomen
It’s just a bun and specs kinda day 🥟🤓 Did a lighter workout today with lots of core work. 💪🏼 can't wait for a big leg session tomorrow. 😼🙌🏼
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Lately I think I’ve been loosing weight (not weighed myself in a while) but I can tell. And I really dislike this. Yes some "abs”/definition) might be appearing but I'm probably losing muscle too 😣 it's through no fault of my own, Iv not been eating right or enough. And then combine that with having time off training for various reasons 👎🏼 i feel like Iv fell off track. it gives me anxiety as for years Iv been very slim and tried hard to gain weight. So it feels uncomfortable to me. I think it's time to start tracking (not long term), as much as I hate it because it's so boring in my opinion 😂 but needs must! It's ok to fall off track from your goals (but don't be like me and take months 🙂) don't get in a rut, as soon as you realise something is off or not feeling right, take action to feel good again and work on doing the best for your body. 💓 Mince pie anyone? 🥧🎅🏼🦌🎄😅
It’s just a bun and specs kinda day 🥟🤓 Did a lighter workout today with lots of core work. 💪🏼 can't wait for a big leg session tomorrow. 😼🙌🏼 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Lately I think I’ve been loosing weight (not weighed myself in a while) but I can tell. And I really dislike this. Yes some "abs”/definition) might be appearing but I'm probably losing muscle too 😣 it's through no fault of my own, Iv not been eating right or enough. And then combine that with having time off training for various reasons 👎🏼 i feel like Iv fell off track. it gives me anxiety as for years Iv been very slim and tried hard to gain weight. So it feels uncomfortable to me. I think it's time to start tracking (not long term), as much as I hate it because it's so boring in my opinion 😂 but needs must! It's ok to fall off track from your goals (but don't be like me and take months 🙂) don't get in a rut, as soon as you realise something is off or not feeling right, take action to feel good again and work on doing the best for your body. 💓 Mince pie anyone? 🥧🎅🏼🦌🎄😅
Get that workout in! ⏱
Unlimited Training Beauties, you’re up next. 💜
See you at 5:00 pm 🙌🏼💦
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Personal Training Beauties featured: @styledbylizzyy @keillycarc #BodiesbyBreezy
Get that workout in! ⏱ Unlimited Training Beauties, you’re up next. 💜 See you at 5:00 pm 🙌🏼💦 _ Personal Training Beauties featured: @styledbylizzyy @keillycarc #BodiesbyBreezy 
Glute workout:
Barbell Squat 4x3 (not filmed)
Sumo Deadlift 4x3
Romanian Deadlifts with your heels on 5lb plates 🔥 3-4x8-12
Kettlebell Swings 3-4x8-12
Monster Walks 2-3xfailure
245lbs. for sumos felt easy which means I’m getting stronger 💪🏻
Happy Hanukkah to my followers who celebrate! 🎉
Glute workout: Barbell Squat 4x3 (not filmed) Sumo Deadlift 4x3 Romanian Deadlifts with your heels on 5lb plates 🔥 3-4x8-12 Kettlebell Swings 3-4x8-12 Monster Walks 2-3xfailure 245lbs. for sumos felt easy which means I’m getting stronger 💪🏻 Happy Hanukkah to my followers who celebrate! 🎉
Quick workout 😜
(Vid sped up 4x)
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I did:
-Conventional Deadlifts: 155x8, 175x8, 195x8, 205x5
-KB Deficit Reverse Lunges: 16kgx10, 20kgx10, 16kgx10, 16kgx10
-DB/Band Pause + Band Only Hip Thrusts: 55lb + Blue Band x 12+10, 10+10, 10+10
^^^worst variation I’ve come up with yet. Glutes on 🔥!
-Prone Ham Curls w/ slow eccentric: 50x12,10,10
-Seated Leg Extensions w/ pause: 100x12, 110x10,10
Quick workout 😜 (Vid sped up 4x) . I did: -Conventional Deadlifts: 155x8, 175x8, 195x8, 205x5 -KB Deficit Reverse Lunges: 16kgx10, 20kgx10, 16kgx10, 16kgx10 -DB/Band Pause + Band Only Hip Thrusts: 55lb + Blue Band x 12+10, 10+10, 10+10 ^^^worst variation I’ve come up with yet. Glutes on 🔥! -Prone Ham Curls w/ slow eccentric: 50x12,10,10 -Seated Leg Extensions w/ pause: 100x12, 110x10,10
You did not wake up today to be mediocre!!!! 👊🏼 Remember that. 
Soooo I filmed my glute circuit from yesterday & I will be on the tube sometime this week!! You can watch the vid for an informative voice over & complete explanation of each exercise! Until then, here’s the workout, screenshot & give it a tryy if u want da BEST BOOTY PUMP IN DA WORLDDDD🍑🌎👀🔥: 1. Elevated sumo dumbbell squat 
2. RDLs
3. Curtesy lunges 
4. Sumo squat pulses 
5. Weighted hip thrusts 
6. Cable kickbacks 
Glute circuit: 20 reps each exercise, complete 5x through!!
You did not wake up today to be mediocre!!!! 👊🏼 Remember that. Soooo I filmed my glute circuit from yesterday & I will be on the tube sometime this week!! You can watch the vid for an informative voice over & complete explanation of each exercise! Until then, here’s the workout, screenshot & give it a tryy if u want da BEST BOOTY PUMP IN DA WORLDDDD🍑🌎👀🔥: 1. Elevated sumo dumbbell squat 2. RDLs 3. Curtesy lunges 4. Sumo squat pulses 5. Weighted hip thrusts 6. Cable kickbacks Glute circuit: 20 reps each exercise, complete 5x through!!
Happy Tuesday! 😁
Here are 3 clips from yesterday’s Glute Warm up!
•frog pumpers w/ resistance band ss with elevated glute bridge
•light weight bulgarian split squats
Happy Tuesday! 😁 Here are 3 clips from yesterday’s Glute Warm up! •frog pumpers w/ resistance band ss with elevated glute bridge •light weight bulgarian split squats
Is my outfit Green or Blue..? 🤨 Bookmark this workout for your next leg day! 📖
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Drinking my @1upnutrition Key Lime ice Pre-workout because some days I NEEED that extra energy & pump. ⚡️NICHOLE20🌙 saves you 20% but this week save 35% at checkout! #1upnutrition
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P.s. tons of stuff going up on my Poshmark soon! Username: Nicholefreedom
Is my outfit Green or Blue..? 🤨 Bookmark this workout for your next leg day! 📖 - Drinking my @1upnutrition Key Lime ice Pre-workout because some days I NEEED that extra energy & pump. ⚡️NICHOLE20🌙 saves you 20% but this week save 35% at checkout! #1upnutrition  - - P.s. tons of stuff going up on my Poshmark soon! Username: Nicholefreedom