GLUTE FOCUSED WORKOUT 👇
If you are only beginning weight training, jumping into barbell loaded moves won’t be suitable, but it’s of UTMOST importance to progress towards them, and to continue to progress with them, if you want to gain strength, build muscle and recomposition (not to mention confidence). 🙋❣️
Repeating this workout before I start work today as follows:
1️⃣ Squats - changing it up with a pulse included - 6 sets 10 reps
2️⃣ Hip Thrusts - 6 sets 8/10 reps
3️⃣ RDL (Romanian Deadlift) - 6 sets 10 reps ▶️ Supserset this with hip thrusts if tight on time.
These exercises are really important and you should work to push hard with excellent form, ensuring you warm up and activate glutes before beginning. To finish 2 rounds of 4️⃣ 30 Weighted Frog Pumps 5️⃣ 10 Raised single leg glute bridges per leg 6️⃣ 16 Jump Lunges .
ENJOOOOY. Don’t forget to tag me if you give this a go 🤗 Wearing @gymsharkwomen❣️ Tune - Fasta, Kah-Lo
Ps... we FINALLY have electricity again! 💡Thanks to all the hard working crews around Ireland right now 🙏 #Health#Grow#Weights#Workout#WorkoutVideo#NattillyFitness @myfittgyms
When he greets you with a hi-5.... sup bro 👋🏼🤷🏽♂️
Today's leg session started off with a smooth #GVT 10x10 squat @ 45kg. I went to the gym earlier again today knowing I had commitments to fulfil (uni 🙄) later in the day but little did I know class got cancelled so I took my sweet ass time with the rest of my leg session and managed to do extra cardio, abs AND stretching/rolling YTB🙌🏼
👉🏼Clip 1: single leg leg press. I was pretty ceebs by this point to continue with heavy lifting so literally had no weight on the leg press machine, and focused on the ROM itself
👉🏼Clip 2: working set of 70kg x 3 x 10. Had to stop between reps cos glutes couldn't handle the burn LOL .
Also, keen to finish off this #GVT program and start lifting heavy again!!!! High volume is getting too boring now 💀
Working on my posterior chain with some kettlebell dead swings. The stop with the bell on the floor allows you to initiate the next action from that lowered position that emulates the start position of the deadlift. •
I need to work on these as you can see I slightly rock forward whereas I should be keeping my weight through my heels throughout.
Apologise to @leon_shah for blocking his mirror view 🙈
Some booty accessory work from Saturday! So hecka late but finally got down to posting it lol got a 45 min workout in the morning before my open house then finished the rest in the evening! The last exercise I put weights under my feet (top part of foot on the weight so only the heels are touching the ground) it really helps get the full contact in my hamstrings! Finally seeing more definition since cutting down on heavy food consumption and just eating a little better but still lifting pretty heavy, my version of lean bulking (preworkout helps a lot lol). I'll keep y'all updated! But have some really good videos planned this week for upper body it's a shoulder/trap workout and on Saturday I'll be filming a booty workout all on the leg extension and leg curl machine, unconventional ways to use the machines but they work so well and burn so much! Anyway do 3 sets of 8-12 reps (last set until failure or doubled). Give it a try! #booty#bootyworkout#glutes#gluteworkout#butt#buttworkout#fit#fitchicks#fitgirl#fitspo#fitspiration#fitnessgirl#fitness#motivation#bootybuilding#bootyfordays
Tonight's leg day clippy💪🏼🍑 Start with 4 min Tabata
4 x 20 Hack Squat
•Tabata in between
3 x 20 regular squats
•Tabata in between
3x15 single leg glute press
•Tabata in between
3x15 each leg weighted lunges
LOVE incorporating Tabata in my leg workouts! #legday#mypantswereseethrough 😒 #gluteworkout
The field of counseling is very up and down, and there is typically a lot of burnout in this profession. Sometimes it's hard to know if you are truly making a difference in someone's life. But then there are moments when you are reminded of why you started and love what you do. Today I was walking to the parking lot to take my lunch and saw a student walking off campus towards the cars, yelling loudly trying to get away from another staff member. I asked if she needed any help or if there was anything I could do. I approached the student who was now simultaneously crying, yelling, cursing and throwing rocks. He was obviously very upset and angry. I approached him very calmly and asked a few questions but he kept screaming in my face to go away. I asked if I could take a seat next to him and he said he didn't care. So I sat down and tried to see if he would try some deep breathing techniques to help catch his breath. He refused and confined screaming. So I started asking some more questions about why he was upset and he kept screaming and screaming. I asked him to tell me more and he would open up little by little.. the next thing I knew we were having a calm conversation about his family and life at home. Eventually he tried some of my breathing exercises and he was ready to head back to the school. We were met by the same staff member as before and an administrator. He even apologized for his behavior. I always think the big take away from moments like this is.. most people just want to be listened to. We want to know our opinions have been heard and that someone cares to listen in on what you have to say. Someone who cares about you as a person. Someone who is genuinely concerned about your well being. So I encourage everyone to really listen to others, instead of focusing on your response or waiting for the right time to cut in to the conversation. Ask questions. Find out more info. Let people know you care 💕 Become your #bestself
Happy Day of Hump 🍑!⠀
Check out my latest insta story for a full booty band workout 😤🔥🍑🙌🏼!⠀
I'm always preaching lifting heavy 💪🏼 and focusing on compound moves like squats, deadlifts and thrusts. But don't neglect your glute isolation and activation exercises 😉!⠀
To get that peach looking like you got 3D vision glasses on 😎 you've got to hit it from all angles & mix up your training from heavy loads to lighter & higher reps!⠀
Here's my 3 top tips to growing those buns:⠀
🍑 Start every lower body session with at least 15 minutes of glute activation work. Use bands, go light or even body weight and concentrate on high reps. Squeeze the bejejus outta those cheeks 😳🍑🙊If it isn't burning 🔥🔥🔥you're not doing right!⠀
🍑 Your glutes are the largest muscle but also notoriously lazy. So if it can get any other muscle to do the work for it, you betcha it will! (hello quad dominance!). Mind muscle connection is 🔑 to getting your lazy peach to fire up. Make every rep count & focus your thoughts on the muscle you are working 🤔. Digging through your heels & lifting your toes will help on some exercises.⠀
🍑 Train them more frequently! If you want more junk in your trunk, then 1 lower body workout a week just won't cut it. Your glutes can take the frequency better than other muscle groups so take advantage! At least 2 glute focused sessions/week would be a good start.⠀
Hope that helps 😘
When you end up striking the same pose as your girl @hannahmanfull without meaning to 💪🏽💃🏽 Great minds pose alike? 😅Anyways, crushed a glute/hamstring focused workout today-two body parts I want to bring up during this growth season. 🙌🏽 My goal is to put on lean body mass while minimizing fat gain so how am I monitoring progress? 🤔 Since I'm wanting to put on lean body mass the scale won't tell the full story. 🙅🏼 My weight will go up if I'm adding muscle, that's inevitable 🤷🏼♀️ So what else can you use besides the scale? ⏩ Progress pictures are your friend! I know how tempting it is to rely on the scale as the sole way to monitor progress but I promise it doesn't always tell the full story or sometimes even tells a false story! Yes, it can be helpful information but if you want a more complete way to see your progress, start snapping those pics! 📸 Once a week or even once every other week is perfect...Front and back is what I do.👌🏽Oh & happy hump day everyone. 🤓🍑
Happy #HumpDay 🍑
Are you taking time before your workouts to warm up and activate your muscles before you train them?!?! 🙋🏽 Something I used to neverr doo... Simply because I didn’t think there was enough time, BUT I wasn’t *making* the time to. Now I spend at least 5-10 mins before my workout foam rolling, doing resistance band work, dynamic stretching. It’s so important spend time warming up to not only reduce the risk of injury but to get the most out of your workout. More specifically, doing dynamic movements as a warm up because they are going to allow you to get proper blood flow to the working area resulting in muscle fibers gaining more flexibility and range of motion! 💥
Who wants to see my glute activating warm up?!?! 🍑🤗🤓
I have a good booty workout for you guys! 🍑💥 Even though I'm giving you the whole workout, I only filmed the first superset. 🤷🏼♀️Combined some plyos and higher reps in today's lower body day! Even though this was a high rep day, I still pushed myself with the weight. After each set, try to increase your resistance! For example for my Reverse Lunges I ended with a pair of 30s.
Superset 1: x3
1️⃣a) 20 RDL's (with a big glute squeeze)
1️⃣b) 20 Jump Squats
Superset 2: x3
2️⃣a) 20 Dumbbell Reverse Lunges (each side)
2️⃣b) 20 Jumping Lunges (each side)
Giant Set x3
3️⃣a) 20 Smith Machine Squats
3️⃣b) 20 Banded Single Leg Hip Thrusts (each side)
3️⃣c) 20 Banded Side Walks
3️⃣d) 20 Banded Pop Squats
Glute Finisher: x3
4️⃣a) 50 Banded Glute Bridges
4️⃣b) 50 Frog Pumps
4️⃣c) 50 Wide Leg Glute Bridges
I used my @gainsinbulk black hip circle for this workout. It's the BEST! Use Nat10 to get 10% off ☝️ of your own on their website! 💥💥💥🍑🍑🍑
Cable Kickback 🔥BURNER🔥
So the other day @dozhou asked if I even do kickbacks 😜! Uhmmm....this booty didn’t come from squats...(because I rarely squat lol)! I love you @dozhou because you made me realize that I should probably share some of the kickbacks that I do! I told him that I do them, but I don’t post the “typical booty workout” - I like my stuff to be more unique!🦄 Like me🙋🏼
Guys‼️My kickback routine is ❌not❌ typical! It burns soooo good!
4 rounds on each leg - at the end of your leg/glute day!
🍑8-10 pulses on the lower half.
🍑8-10 pulses on the upper half.
🍑8-10 full, controlled, kickbacks!
We be gettin’ that booty burning!🔥
‼️REMEMBER - this is a burnout! Burnouts are NOT your max weight! Focus on squeezing and form!‼️ SUPPORT YOUR LOWER BACK, don’t over do it!
👍🏼Tag yo girls!🔥
Thanks #wcw @kleannnn for always videoing!💗
TIS THE SEASON FOR A HOME BOOTY WORKOUT FEAT 🎃🎃🎃 😂 weight inspired by @nikkiblackketter ❤️ All you need is a pumpkin, and a resistance band. Complete these back to back, no rest until the end of the circuit. Take a 90 second rest and repeat 3-4 times for a BOOTTTTYYY BUURRRNNEERRRR 🍑🍑🍑 If you want an extra challenge, take only a 1 minute rest before repeating!
1️⃣- Glute bridges 10-12 reps (squeeze squeeze squeeeezze that bum!)
2️⃣- Side to side squat walks 15 reps
3️⃣- 3/4 Squats 15-20 reps
4️⃣- Squat to curtesy lungs complex 10 reps
5️⃣- Side to side lunges
👍🏼90 second rest and REPEAT
Hope this burns your booty like it did mine, now I have my real challenge tonight with my lower body day from UFBG. My upper body is destroyed from yesterday’s upper body, so I can only pray for my legs at this point 😂 HAPPY HUMPDAY EVERYONE 🍑😘
Leg day tonight. Glutes were soooo sore from my workout on Monday. Just a quick compound exercise only workout with a little HIIT cardio. Time to rest these glutes till Saturday 😌 Killing chest/tris and cardio tomorrow- - - - - just a reminder to keep pushing through this week and make the best of it! Almost the weekend, my friends 🙏🏼
Want a butt? 🍑 lift more, eat more.
I can't tell you how many convo's I've had with women who choose NOT to lift heavy and eat lettuce and crab meat out of fear of weight gain. Totally okay, yet highly ineffective when our goals are health, strength and wellness.
First off, it's time we just be done with the scale already. If it's a trigger, get rid of it, it's not worth the mental hassle. Plus, just because we might lose weight, it doesn't necessarily mean it's FAT.
Yes we can restrict and lose weight temporarily, and yet, what often comes along with that way of dieting is a decrease in muscle mass, slower metabolism, major fatigue and cravings. No thanks! ❌
After years and years of dieting, restricting, purging, binging, etc. the MAIN thread in my recovery was weight training.
I can come at this with 100% conviction, I EAT MORE NOW THAN I EVER HAVE and I'm not talking about a binge after a restricted state.
How? Because of muscle! Hands down, when we have more muscle, we can get away with eating more. Less muscle? We're afraid to eat more, aren't we? There's something to be said for strength training, it's just badass, plain and simple.
My weight has stayed the same for 4 + years because of my weight training, I'm no longer up and down, and yo-yo dieting to keep the weight off. I truly believe our bodies thank us for consistency and what's not more attractive than looking and feeling strong af?
I truly believe weights do just that. There's something to be said for lifting heavy and building confidence in the gym. That confidence bleeds into other facets of our life and it's super empowering!
If we want to feel and look strong, WE HAVE TO LIFT. 💪🏼
Plus, it's gratifying when you can put the boys to shame in the weight room. 😊
Ready to advance your hip thrusts even further? Try them with your feet AND shoulders elevated. (And make sure you go back to scroll around through the #octoberglutes posts too)
Again, you can push your heels on the box/bench, push through your midfoot like I am here, or, push more through your toes.
Leg Day it is!🍑🍑🔥
This was honestly one of my favorite leg sessions. I was really in my zone🙌🏼
I love trying new things and today I did just that!👌🏼
I recorded three exercises for today's video. You guys should definitely give it a go!
1️⃣Hip Thrusts on the Leg Extension Machine 5x12
2️⃣Lateral Leg Raises on the Lateral Raise Machine 4x10
3️⃣Barbell Squat into a Kickback 4 sets as many as you can do🔥👊🏼
🎧🎶Congratulations by Post Malone
Who else considers themselves basic for hitting glutes on hump day?!💁🏼 lol here’s a lil glimpse at some of today’s booty work.🍑 I promise that I actually hit upper body every other day! lol it just so happens that I have more free time to make videos on leg day.🤷🏼♀️ What’d you hit today?? #happyhumpday#itsokay#imbasic
Single leg hamstring curls on the Swiss ball shown here for more of a challenge and to work each leg separately then with the double leg. Keep your hips raised the entire time along with your core stable so there's no arching of the back. Press your heel into the Swiss ball and curl towards your glutes as far as you are able. #teambetator#teamhmb#10p4l#clubboost#provennutrition
Hi hellloooo🌞 Here’s are two super sets that will definitely have the 🍑 on fire🔥 .
1️⃣ Banded Weighted Glute Bridges 10 reps ss Banded Glute Bridges 12-15 reps 4 sets. Make sure to push your knees out agains the band!
2️⃣ Elevated Side to Side Squats 10 total reps ss Dumbbell Deadlifts 8-10 reps 4 sets. Make sure to push through your heels. .
Try and let me know ladies!🍑🍑 #humpday
Bored with your workout? -
One of the best thing about working out is there is more than one way to work a muscle group. -
Something as little as varying your tool can make a workout seem like new! -
I have a love-hate with lunges but this version is one of my favorites.
-In this movement the goal is to keep your shoulders,hips, and knee in line.
-Your back foot is you're 'kick stand' balance point
-Your front heel is your push point. -Squeeze the front GLUTE as you push up. -
-I like this hold because it helps me focus on engaging my Lats, helping with my posture and holding my back pose on stage. -Breastfeeding Moms- this hold can help you work on being 'level' if you find yourself with pain from feeding on one side more.
Try it and let me know what you think.
What are you favorite ways to do lunges?