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
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?!) 🎉🎁
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
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 💯💯💯
🍳🥓🥑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!
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
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
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. 😜
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)
Hip thrusts 3x15
10 banded Stiff leg deadlift
10 banded sumo squats
21 walking lunges
15 jumping lunges
Back extension 3x20
Single elevatedleg hip thrust 3x20
BURN OUT 3x failure
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.
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 😊
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! 💜
❣️| 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
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 ✌🏼
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.
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