I am starting a journey to take my personal fitness goals to the next level :) As I prep for a competition in November I am so excited to challenge myself and grow physically and mentally. It's important to stay in a state of change, growth, and constant preparation for the imminent challenges life throws at us.
As the quote goes - It is better to be prepared for an opportunity and not have one, than to have an opportunity and not be prepared.
Now it's time for glute day with my favorite trainer @matthew.force :) Photo: @brookeshaden
Looking for a gym to call home!Come train with us at @fitnessfullforce
PESO MUERTO SUMO:
El peso muerto es un ejercicio muy COMPLETO ✅ tanto como para el desarrollo de masa muscular 💪como para la coordinación motora, en este caso el peso muerto sumo recluta menos los isquios "femorales" y más los glúteos 🍑 por la rotación del fémur y apertura de los pies que es mayor, igual esta implícito el triangulo lumbar en su totalidad, incluir este ejercicio en tu plan de entrenamiento para el desarrollo de los glúteos es una buena opción siempre y cuando tengas experiencia haciéndolo o cuentes con la asesoría y supervision de un PROFESIONAL CALIFICADO 🏋️👍. Estaré subiendo contenido muy a menudo sobre ejercicios, rutinas y alimentos así que estar atentos.
Déjame tu like 👍 si te gusto este mini post explicativo, eso me motiva a seguir subiendo contenido PARA TI.
Si quieres asesoría personalizada sobre entrenamiento y nutrición de acuerdo a tus requerimientos, tiempo y objetivos, contactame al correo: 📨email@example.com
Awesome awesome workout today with my @ado_fitness bands! I have been able to really engage my glutes and hamstrings with these little babies!
I used to throw up 315#s in hip thrusts but still wouldn’t get the engagement I do with just this simple band. I know now my glutes were likely not firing and doing the work. I can truthfully say I can now activate my glutes properly!!
I know that too because I’m already sore from today’s workout!
Click the link in my bio and use code “Kristen5” for a discount!!
Song: Bend Ova (feat Tyga) | Lil Jon
Bodyweight Glute training 🍑🔥
These exercises allow for an optimal Glute mind-muscle connection. I come across so many people who say, “I can’t feel my glutes engaging during barbell squats and lunges - only my quads seem to fire!” One of the best things you can do is to perform Glute isolation exercises and focus on the stretch and squeeze. Bent over straight leg raises (pictured), donkey kicks, hydrants/side leg raises/clams, and single leg glute Bridges are great ones. Also note, they are all iso-lateral movements, which ensures the dominant side of your body is not compensating for any potential weakness on the opposite side. Due to my body mechanics changing during pregnancy, Glute activation has become a struggle I never thought I would have! I am finding that performing these Glute isolation exercises BEFORE any larger compound movements (ie squats, lunges), wakes my glutes up early in the workout and gets them engaging for the rest of my lower body training.
Other tip: focus on the eccentric (muscle lengthening/stretch of the muscle) as much as you do the contraction/squeeze!
I crack myself up with this music 😂. ANYWAY I wanna thank @flex_levelup for teaching me the right way to squat 💪🏽 your girl was doing it all wrong, no arch, bending at the knees, and on my toes 🤦🏻♀️ determined to start using weights by next week maybe? Lol
Karina Fernandez demonstrates the loop band standing Hip extension exercise we’ve been performing at RZ for years. 💪💪💪
This is one of the many go to exercises for Great Glutes! A great isolation exercise. 💪💪💪
We will use this exercise along with Monster Walks, lateral walks and pulse squats to continue the Posterior Party.
That’s only at Zone 3. We still have Zone 1 and Zone 3 for additional exercises and cardio. 🤓🤓🤓
Since joining us, Karina has lost over 15 pounds. #gluteworkout#booty#her#rzfpinecrest#womenstrong#finishstrong#rzfcoralgables
SWIPEY VID➡️ today I hit chest and tris and also some HIIT yay! I didn’t record the whole workout but I recorded one of my fav variations of tricep dips & my HIIT circuit!
I’ve really started to enjoy elevated bench tricep dips versus regular dips & also lovinnnng adding some weight to these! Elevating your feet makes the dip much deeper and seriously isolated the triceps so much more! I did 10 reps for 3 sets.
For my HIIT circuit, I do 30 seconds on for each exercise & 30 seconds off in between each exercise. What I like to do is use a circuit app called Seconds & I set up a HIIT circuit timer for 3 rounds 30 seconds high intensity and 30 seconds low intensity (it’s so helpful for circuits like these when I need a timer).
First exercise is a side hop into a burpee position into 4 oblique mountain climbers. We’re hittin the legs, we’re hittin the arms, we’re hittin the abs. This is an all around goodie. The second 30 seconds hits, stop what your doing and take that 30 second break, you’re gonna want it😄
Next exercise is an in and out squat jump to toe touch. I just really love this one because it’s super high intensity & just keeps the heart rate up and gets that sweat goin💪🏼💦
Last exercise is 6 high knees into 4 jumping jacks. Some staple high intensity movements just to finish off this circuit.
I did this circuit twice after my workout & was d e a d. Give this one a try you won’t regret it!!!
Song - Hypnotized by Tory Lanez
My Wednesday workout was a big pull day - RDL’s, Pull-ups, Hip Thrusts & Swings emphasizing back, biceps, glutes and hams. Great for building muscle on the entire backside of your body.
If you want to try this workout it’s as follows:
1️⃣ Double Kettlebell RDL - 2-3 reps/minutes for 20 minutes
2️⃣ Pull-Ups: 4 reps/Minute for 10 minutes (can be modified with band assistance or TRX)
3️⃣ Single Leg Hip Thrusts- 10 reps per minute for 10 minutes .
4️⃣ Kettlebell Swings - 20 reps per minute for 10 minutes .
I know videos > selfies for workout posts but my gym is hard to record in. 😩 But I sweeeaaar the workouts are just as good even when all I have to show for it is a sweaty mirror pic.
Today was GLUTE/HAMSTRING FOCUSED LEG DAY...
💠 box squats
💠 romanian deadlifts
💠 barbell hip thrusts
💠 cable kickbacks
💠 glute/ham raises
💠 single-leg kettlebell deadlift
💠 back-step lunge
Of course I trained glutes on #humpday !
Some glute activation and working sets for ya! 🍑
Glute workout ⬇️
Warmup: -Banded side walks 3x10 each leg -Banded kick backs 3x12 each leg -Banded jumping squats 2x20 (not shown). •
-Banded hip thrusts weighted 3x10
SS Banded body weight hip thrusts with adductor at the top 3x12
-Weighted step ups 3x10 each leg -Reverse lunges 3x12 each leg -Cable rope pull throughs 3x15
-Back extensions 3x20 (10 weighted,10 body weight) -Abductors 3x20
I activate my glutes simply to wake them up before a leg day. This allows me to make a better mind muscle connection with my glutes and really target them throughout my workouts. Really squeeze those suckers when working them! #uglybuttsqueeze It works.
AN UGLY BOOTY SQUEEZE IS NOT A BAD THING and now that an all caps caption has gotten your attention, i can remind you to keep your spine in ONE LINE so don’t overextend and hurt your back when you’re just trying to build a booty 🍑
SMITH MACHINE SUMO SQUATS are becoming one of my favorite overall leg exercises. it hits quads, hammies, and glutes! wow. i did 1 warmup set with 35 pound plates for 15 reps then upped the weight for 4 sets of 10 reps. KILLER so save it for your leg day!
GLUTESSSS🍑 Being injured isn’t going to stop me 🙅🏼♀️Here’s 3 of my fav glute isolation exercises, TAG a friend 👯♀️ and save this for leg day!
👉🏽Click the link in my bio for Diet/Training plans & Glute Guides🍑 so you can build curves and/or get leaner👌🏽
1️⃣Standing Hip abduction
✨Wearing @ryderwear ✨
Top: “Beverly Sports Bra”
Plug in code “Teaganfit” for a discount on all their clothes 👌🏽
All glute workouts! 🍑
Vid 1 side sweeps 10x4
-This works the side muscle of your glutes giving shape and tone. Use a comfortable weight not too heavy. •
Vid 2 Weighted hip thrust 12x4
-This will work the center of your glutes building the muscle, I use 60 lbs but use a comfortable weight that works for you! •
Vid 3 donkey kick 12x4
-This workout will work the top part of your glute, it tones and builds depending on the weight.
Any questions or requests message me!
🍑PSA!🍑 Peaches are back in season! They just arrived in grocery stores in the North East this week from California! ...And they will also be making an appearance at beaches near you this MDW 😂 Get yours in shape for summer before it’s too late! 👌🏽
Remember, the only gym workout that isn’t burning you calories is the one you’re watching someone else do on instagram. 😂 Have an amazing rest of your Wednesday! ♥️💪🏽
Taking advantage of my #iphonex camera quality by flexing. Actually kinda look like I lift now 🙈
1️⃣ Squats 5x7
2️⃣ Deadlifts 3x5, 3x2
3️⃣ 1-leg weighted hip thrusts 3x10
4️⃣ 1-leg bodyweight hip thrusts 2 sets to failure
5️⃣ Abduction machine 4x30
6️⃣ Quad extension machine 4x8-10
7️⃣ Pistol squat to skater squat 6x6 each leg ss. Weighted side bends 5x12-15
🔥Who else enjoys BACK DAY??🔥 Leg day is my favorite for sure, but back day is a close 2nd. 👌🙌 1️⃣Cable pull downs (4 sets of 12)
2️⃣Deadlift 🔥(5 sets of 10)
3️⃣Stiff leg deadlifts (5 sets of 12)
4️⃣Bent over underhand rows (4 sets of 12)
5️⃣Dumb bell single arm rows (4 sets of 10)
6️⃣Close grip lat pull downs (4 sets of 12)
Song is Raise up by Petey Pablo 🙌🙌 Top is from @fammesportswear (size medium) and leggings are from @tilyoucollapse (size small) 💖💖
💫HAPPY HAPPY 🐪 DAAAYYYYYY!💫
I hope y’all had a beautiful day filled with lots of smiles and laughs and enjoying life in general (I really do mean that, I’m not just saying it).
This week is kicking my butt for some reason. I’m exhausted. I’m so bloated I feel like a freaking balloon. I’ve been hungry all day every day. It just never stops. 😂
I’m taking my workouts a little bit easier this week. Trying to give my CNS a little bit of a break, as well as my muscles and joints. So today’s workout isn’t anything crazy special, but my heart rate was definitely up there.💥
1. EZ bar sumo deadlifts 3x10
2. DB RDL’s 3x10
3. Lying leg curl 3x10
4a. Abductors 3x10-12
4b. Adductors 3x10-12
Since you are going much lighter on weight, SLOW everything down. Squeeze a little tighter than you normally would. Count your reps going down and up. Feeeeeeel the burrrnnnn 🔥
And for real.... if y’all actually try this workout, please let me know what you thought. I genuinely care to know so I can improve on my end too. 🤷🏼♀️
Kick backs are a nice little finisher at the end of a glute workout. It targets one side at a time so we making sure that booty is built evenly! Try it on a bench to activate your core, and those stabilising muscles will come out to play too. Add weight, a band, a cable, even standing up. Let me know how you go! 😁 thanks for the photo @haley_j_smith x
📝 Workout of the Day: Push Pull
💪🏼Exercise 1. Horizontal PUSH - Bench/Dumbbell Press or Push-up - 4x8-12
💪🏼Exercise 2. Horizontal PULL - Dumbbell Row - 4x8-12
✅ Alternate one after the other for a total of four sets. 🛏 Rest 1-2 minutes between sets.
*Regression (if you can’t do a regular push up) - try on an incline bench or wall
*Progression (if you want a challenge) - do a tempo push-up. 3 second down, zero second pause, shoot up for one second.
💪🏼Exercise 1. Vertical PUSH - Dumbbell Shoulder Press - 4x8
💪🏼Exercise 2. Vertical PULL - Pull Up - 4x AMRAP (as many reps as possible).
✅ Alternate one after the other for a total of four sets. 🛏 Rest 1-2 minutes between sets
*Regression for a pull up is an assisted pull up. *Progression for a pull up is a weighted pull up.
🤔 Why the Push Pull superset?
1. Works both sides of the body for optimal muscular balance
2. Allows for rest between muscles and prevents over exertion of one muscle group
3. Great for keeping the heart rate up and burning fat
4. Helps increase strength through a balance routine of exercises for the body
5. Allows for training limbs in a similar plane in order to work the agonist and antagonist movements
💥REMEMBER this is a general superset to implement and may not be suitable to your body’s fitness level and goals. For that reason I’ve listed regressions. As a result, definitely listen to your body when trying it out.
📞 Message me for specifics questions since this is quite the superset!
🎧 Chance The Rapper ft James Blake - Life Round Here
💪🏼👷🏼♂️ GOOD LUCK & KEEP CHUGGING!