Are you working towards your first pull up? Read below!
The first step is to practice your bodyweight rows but once you master those, you need something to bridge the gap between horizontal and vertical pulling. I highly recommend trying this exercise out from @gymnasticbodies 💪🏼
Let me know what you all think!
Today I had a great back and deadlift day, and I was thoroughly surprised that I was feelin’ mighty strong💪🏻 during deadlifts😁 SETS & REPS 🔽🔽🔽🔽 swipe 🔛 and SAVE 📲 to take this workout along with you to the gym .
🍦5x10 Assisted pull-ups 🍦4x6-8 Sumo deadlifts
🍦4x10 Close grip lat pulldowns
🍦4x10 SS. Face pulls
🍦5x10 Lat pull downs
🖤 I’m so sick of being sick
I have a cronical disease, and that is no secret.. I was first diagnosed with my Ulcerative Colitis the 10th of August 2017, and it broke me! The thought of never being healthy again.. Soon I found a happiness in fitness after several months with starvation and low self esteem. (These are thing I’ve been talking about before, and if you want to know a bit more about my past and my condition, please check some of my older posts) The fitness made me strong mentally and physically, and I wanted to use it for something! I wanted it to mean something for someone else! My dream was to be a part of the Norwegian Army!! .
My class was at a meeting with the Army last year where they told us about how the army works and how you get in. One of the criterias to get in to the army was to have an almost perfect health where you are not addicted to any kinds of medications. This broke my dream. I have my ulcerative colitis, addicted to medications, asthma, addicted to medications, allergy, addicted to medications, and eczema, again addicted to medications... .
As you might understand, I am not welcome into the army, but I will use my strenght to inspire others! There is no chance in the world that I will recieve a mail that tells me I am welcome into the army, but if I do, I guess it is a miracle🤷🏼♀️ Even though I am not going to the army, I WILL train as if I would! I will show the people that, YES I’m sick, but that DOESN’T MEAN that I can’t be as useful!! YES I might be addicted to medication, but that DOESN’T MEAN that I am any weaker than others! And I’ve finally realised something! I am SOOO sick of people telling me I can’t do the same things as others healthy people just because I have a cronical disease BECAUSE. I. CAN.
SHOULDER WORKOUT FOR YOU ( and I bit of triceps ) 🔥🔥 one of my favourite muscles to work! HOW ABOUT YOU?? And get ready for some of these exercises cause they are a killer! I’m working on strength here today! Performing lower reps with heavier weights until almost failure! I just looooove feeling strong 🤙🏼😂 SWIPE AND SAVE FOR LATER, so I know you like this content from me ☝🏼 1️⃣ face pulls
2️⃣ military press
3️⃣ rear delts fly
I also did some lateral and front raises as well as some Arnold press! LOVE IT
Let me know what your workout was today in the comments 👇🏼👇🏼 love yaaaaa thankx
Quest to be a @gymshark day #1267
This was from 2016 when I lived in the Bay Area! UFC gym in Sunnyvale was one of the baddest gyms to train at 💪
Where is the best gym you’ve trained at?👇
I did these at the end of my leg workout! Perfect for a finisher! You’ll be having sore abs tomorrow, but that’s the best feeling right?! You can also do these at home sitting on the edge of a chair or on the floor!
Give it a like to support your girl, thank you if you do🖤 TAG a friend and SAVE SAVE SAVE❗️❗️❗️
4 sets 15 reps
4 sets 8 reps each side
3️⃣SINGLE LEG LIFT
4 sets 8 reps each side
4️⃣SINGLE LEG CRUNCH
4 sets 8 reps each side
🖤Wearing @gymshark@gymsharkwomen flex leggings and sports bra
super chill day getting some school work done after getting in a quad focused leg day this morning🙌 (also repping my high school with this tshirt)😛did you guys make it to the gym today??🤩💪🏼
Bolognese pasta bake - winged it a bit tonight as I went off about three different recipes! Thought it tasted pretty good if I do say so myself #chefhardy 👨🏻🍳 Macros⤵️.
Calories 776 | P: 52g F: 31g C: 80g
(For pasta & garlic bread)
Leggggssss 😼 -
1️⃣ Back squat (sur la vidéo c’était ma dernière série j’ai fait 8 rep moins lourd mais sinon c’était du 4x4 rep)
2️⃣ SDT sumo (3x6 rep + 2x4 rep plus lourd)
3️⃣ Fentes bulgares (4x10 chaque jambe)➕ relevé de buste pour les ischios (pas les lombaires !) (4x8-10-12 dégressif)
4️⃣ Leg extension (5 phase excentrique lente, 5 phase concentrique lente, et le plus possible rapidement) ➕ squat à vide (ça pique après tout ça 😅)
5️⃣ Hip adduction (4x12)
6️⃣ Calf press (4x8) + debout (4x12-15)
Allez entraînez vous bien, mangez bien, dormez bien les potes 💪🏼
Let’s talk nutrition!!! How eating well helps my mood, and video food diaries 🤔
I said in my last post that nutrition is the part of fitness I struggle with the most. I’m pretty good at smashing my macros all week and then binging for one day. Although one bad day will never “ruin” your progress, l want to try to be more consistent with my diet over the next few months, because I want to have a really successful cut. Maintaining good nutrition is not just conducive to health but I find when I eat badly (e.g. lots of takeaways, junk food or not eating much at all) it massively impacts the productivity of my training, and more importantly it ruins my mood!! If I eat “well” I also sleep better, have more energy, and am therefore more productive, which helps me feel better within myself.
So I’m going to focus on planning my meals weekly and tracking my macros again! I’m toying with the idea of doing a video food diary for Instagram next week! Would this be something you guys would watch? If so would you rather I do it in real time on my stories or edit it together and make it into a post? Let me know in the comments!!
Lil reminder for you🥰
Whether you’re 5 days into your fitness journey or 5 years, it’s hard to stop comparing yourself to other people you see on social media or in person. Always having to remind myself that instagram, for example, is the very minimum of someone’s life, you don’t see all the bad days/bad angles (everyone has them!!), you really don’t know what goes on behind insta🤷🏼♀️ Everyone has their own goals and will complete these at their own pace, so just because you’re goals are similar to another’s, doesn’t mean you’ll reach them at the same time🤷🏼♀️ Don’t compare your chapter 1 to someone else’s chapter 10👀🍑🥰
Here’s a quick ab routine for your next ab workout 🙌🏼✨
1️⃣ Russian twists
2️⃣ Alternating toe touches
3️⃣ V tucks/crunches
3 rounds 30 reps or 15 reps per side when alternating🔥💦
Don’t forget to like and save! 🙌🏼
And let me know when you’ve tried this quick little circuit.
Have a nice evening guys💕
🇬🇧🇮🇹 ESERCIZI SEMPLICI x ADDOMINALI🐢 🏋️♀️
⬅️Swipe for workout
Cercate degli esercizi semplici e veloci, senza l'utilizzo di accessori?? Eccoli qui 😁 scorrete per vedere tutti i video⬅️ ovviamente tempi e ripetizioni dipendono molto da voi e da quanto riuscite a spingere al limite! Ovviamente io vi consiglio di aggiungere sempre del peso in più dove è possibile 🏋️♀️ Se non bruciano 🔥 vuol dire che non vi siete impegnati abbastanza 😁
P. S. Davvero domani è venerdì?! 😍 🐢1️⃣ 2x1 min
🐢2️⃣ 2x15 each side 🐢3️⃣ 3x15
🐢4️⃣ 2x1 min 🐢5️⃣ 2x1 min
🏋️♀️🐢 EASY EXERCISES FOR ABS 🐢🏋️♀️ Are you looking for easy and fast exercises for abs?? Swipe⬅️ to see all the videos 🎥
Obviously time to rest and reps depends on you! If your abs doesn't burn, you don't train them enough 😁🔥P. S. Finally tomorrow is Friday 🤩🤩
Like and save for later 💪
My love: @raffa_dpfit
🍉‼️SUPER QUICK ABS‼️🍉
I almost barfed from this workout 🙃🙂🥰
🍉 10 Core Crunches
🍉 10 Cross Crunches - (Cross one footsie over the other)
🍉10 Downward Dog Crunches
Repeat 3 times - try not to break
Find the nearest rowing machine and get to ab crunching 👏🏼😩🍉
Want to get the most out of the Leg Press? 🔥
💛 Duck Stance - Main Target Quads
💛 High + Wide Stance - Main Target Glutes / Hamstrings
💛 Basic Stance - Main Target Entire Leg
💛 Wide Stance - Main Target Inner Thigh
💛 Basic Low Stance - Main Target Calves
Got a favourite stance? Let us know below 👇
Every preparation of a training session looks like a ritual for me now. Starting to reflect on what I'll work, what it will takes me, choosing the outfit, getting the right tracklist, preworkout, a solid warm up.
And then I'm in the zone.
Music plays a huge part in my workouts, and I'm pretty stocked that @mpow_official and I partnered to do a giveaway ( the same earphones I' using here). I've been using their products for the last 3-4 years, so I know about what I'll offer you guys ( and that's very important to me ).
How to enter:
- Follow @mpow_official and @gabriel_levan .
- Like this photo and comment 👊.
- Tag two friends.
I'll announce the winner Thursday, 28th March on my story.
Good luck guys ✌.
J'me suis rendu compte que chaque prépa d'entraînement ressemble à une sorte de rituel pour moi ( et j'suis pas superstitieux ). Je commence à réfléchir sur ce que je vais bosser, ce que cela va me demander, quelle tenue prendre, la playlist adéquate, preworkout et un solide échauffement.
Et là je rentre dedans complètement.
La musique joue un grand rôle des mes trainings, et sérieux j'suis vraiment content que @mpow_official m'ai contacté pour organiser un concours pour vous ( ce sont les mêmes écouteurs que j'utilise ici). Ça fait 3-4 piges que j'utilise leurs ecouteurs BT donc j'ai confiance en ce que je vous propose ( et je mets un point d'honneur à cela ). Pour participer:
- Être abonné à @mpow_official et @gabriel_levan .
- Liker cette photo et commenter 👊.
- Tagguer deux amis.
J'annoncerai le gagnant jeudi prochain en story.
Bonne chance à vous.
💚Hit LIKE if you love leg day!!
👯♀️TAG a friend who wants some slim-thicc thighs!
YAAAAAS😛🍗 Here is yesterday’s killer leg day and it had me feeling ALL the deceasement💀 We hit quads, hammies, a lil inner thigh, AND calves all in one🔥 I am having trouble walking today but it was so worth it!!! Tried some new exercises and let me just tell you, that seated sumo good morning from @smith.julian is a HAMMIES GAME CHANGER👏🏾 Definitely give this workout a save and let me know how you like it🌋
📍SAVE for LEAN LEGZ
💚Hit LIKE for leg day!
✖️Swipe = each individual set/superset
🌋WORKOUT DETAILS BELOW🌋
SuperSet 1: [3 sets]
🔥RDL: 10 reps
🔥DB Single Leg Bench Squat: 8 reps/leg
Set 1: [4 sets]
🔥Plate Calf Raises: 15 reps
SuperSet 2: [3 sets]
🔥BB Sumo Seated Good-Mornings: 10 reps
🔥DB Step Ups: 8 reps/leg
Finisher: [1 set]
🔥Lying DB Leg Curls: 25 reps
🔥KB Jumping Squat: 25 reps
For the seated good mornings, keep your toes pointed up and push through your heels! Start with a low weight to get the form right (no broken backs here🙅🏽♀️) and slowly add weight. Honestly, those are my new favorite for the hammies🔥 Let me know if you have any questions about these exercises or if you plan on giving this workout a go!👊🏽 Happy Thursday fit fam!!💞
💞WB Supplements: womens.best/alittletaeste
🎧Bop: Remember — Levianth Axol
🎬Youtube Channel: alittletaeste
🏋🏽♀️Workout Programs: link in bio!
Cheeky pose comparison 🤳🏼↔️
A two second pose change that can alter the way your figure looks 🤔 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
This is how depth perception can alter the look of your figure. In the first I am pushing my hips back, meaning that my waist instantly looks smaller, and my legs look more toned 🍗
I’m the second my hips are forward, giving the waist a slightly thicker look and the perception of less tone in the legs 🤷🏽♀️
Next time you stare at someones pic on insta, comparing and picking out little parts of them that you wish upon your own body, maybe think less of comparing their body shape to yours and think more of comparing their pose to yours🕺🏼
Yes. I’m wearing a face mask 🐸
⬅️Swipe for workout
1️⃣Seated leg curl with bands 3x20
2️⃣Lying leg curl 6x15 slow negatives
3️⃣Leg press wide stance 3x (5reps-10"stretch-5 reps-10"stretch ecc until failure)
4️⃣Leg extension with bands 6x15
5️⃣Bodyweight leg extensions (thanks @smith.julian for this torture 🤣) 3x10 . ⚠️First video is exercise n. 4️⃣, the others are in order
Like and save for later 💪
My love: @cate_peachyfit
CIRCUIT!!!🤩✌🏽 SAVE ! SAVE ! SAVE ! For next time you go to workout 🙌🏽
You can do this both at home or the gym and does not take up a lot of time nor space.
Instagram cut the writing off in the video so look in my ig story to see it fully. Do each excercise for one minute and repeat the circuit twice 🔥
GO GET IT 🤪😝 P.s I have weak ankles so when I do jumping lunges I have bad balance and the amount of times I fell over recording this 😅🤦🏼♀️😂
Ommmmyyyyyyy I am hurting in places I didn’t know I could hurt 😂
...’have I got something wrong with me’...
Omgoshhhh what if it’s ‘pleurisy’ or ‘pneumothorax’...
[anyway let’s not joke about that... I’m pretty sure I don’t have any of these]
My upper body session on Tuesday has finally
caught up with me.
Ways to recover ?
💪 LIGHT WORKOUT
I actually trained today, upper-body as-well!!
Post workout feels:
1. Stretched out
2. Less pain
3. Less panic 😂😂😂😂 I’m such a hypochondriac
What are your tricks for avoiding the aches and pains ?
The reason we struggle so much with insecurity is because we compare our behind the scenes with everyone else's highlight real!!📸
(swipe to see my BTS fail😂) Not gonna lie this pose was pretty hard to master good balance is deffo needed 😂 But this is just a little reminder for the next time your scrolling through your feed, we rarely see people's BTS/FAILS people only show us what they want us to see!! The best moments in their life or there favourite photos carefully picked out of hundreds that just didn't make the cut so dont believe everything you see on social media NO ONE is perfect 🖤
Dare you all to post your photo fails!! #weallfailsometimes
‼️Had a very successful date with the squat rack yesterday‼️
My left hip finally doesn’t feel weird anymore & I can do sumo deadlifts again!!! It was so encouraging for me to be able to get back into them with 15kg on each side after not deadlifting for a few weeks. My legs are extremely sore today & it is the best feeling ❣️If you are too scared to go and use the squat racks GET OVER THAT FEAR because I used to have a piece of plywood for an a$$ and I have seen so much growth BECAUSE of exercises like these! If you want a 🍑 you gotta put in the work! I didn’t film my entire leg day because I was alone BUT I’ll still list it all below ⬇️⬇️⬇️
1. Squat with elevated heel (try to go slow on the negative)
2. Sumo deadlift
3. Squats (progressively up your weight each set until you can only do 2-4 reps, I maxed out at 115 without a spotter & I’m very excited about that🙃)
4. Lunges with kick back
5. Pulsing squats with kettlebell
6. Static lunge over & unders (video in my last workout post)
7. Hamstring curls
8. Leg extensions