Snackzinho pós-shopping e pré-limpezas, que isto não pode ser só dondoquice 😅
Skyr, frutos vermelhos, kiwi e granola da @a_minha_granola 😋
Como está a ser esse sabadão maltinha?
8 151an hour ago
This morning has been soooo nice 🌺
Crushed a workout + did some reading + coaching work + sipped on some coffee + made some lunch! Now it's time to go make myself presentable to the world and out some makeup on 😂
I got an amazing idea while lifting this morning!! I’m going to call my Monday | 1.22 class @rebelridewny Buns & Guns!! Ride @ 9am & stay afterwards to tone, strengthen & sculpt your arms & shoulders. The #gunshow💪 is complimentary if you ride. #killtwobirdswithonestone#strongisthenewsexy Tag a friend 👇🏻who would love this!
Here are my top 6 exercises for...▫️Building ▫️Toning ▫️Shaping your lower body!
Targeted Primary Muscles🎯
📌If you are a beginner, use the alternative methods❗️
••Alternative 👉🏽 Goblet Squats
••Alternative👉🏽 Dumbbell Deadlifts
How many days a week❓
▫️1-2 days per week (48 hours apart)
▫️3x a week if you are recovered, focus on plyometrics, power and movement type training.
How many sets❓
How many reps ❓
Heavy Weight= 6-8 reps 🔑
Moderate Weight = 8-12 reps 🔑
Light Weight= 15-25 reps
📝Note: As reps decrease, weight increases (it gets heavier).
Utilizing all 3 rep ranges for the best results...
📌Strength to increase weight slowly overtime to get stronger
📌Hypertrophy to stimulate muscle growth
📌Endurance to condition the muscle
💕LIKE the video if it was helpful
💕TAG a friend
💕COMMENT below with any questions
Day 6 is done, son, and I feel 💯. I’ve done a lot of these at-home programs in the past, but none have made me feel this strong and this in-control of my nutrition/life/choices. It feels like I’m doing a complete overhaul of my wellness, and I really dig it.🤘🏼 .
I snapped this shot this morning right after I finished my workout. It makes me feel like a mf’ing goddess, not even gunna lie. When I first looked at it I remember thinking, “whoa, man, is that really me?!” I NEVER expected to look like this, especially not after having a kid. I assumed I’d forever be plagued by the infamous “mom pooch” and accompanying flat ass, but this is a #mombod I can get down with.
Yes, I’m standing in a position that accentuates my booty.
Yes, I’d likely look different standing another way.
I’m well aware of all of that.
But I also know is that my ass did NOT look 👀 like that, not even in that posture, a week ago.
And I know it looks like that today because of focused nutrition + at-home workouts that specifically target my abs and booty. Oh, and CONSISTENCY; that’s key. 🔑 I didn’t workout and eat well one day and expect change.
I showed up every single day this past week, and that consistency has already started to compound.
That’s how a health + fitness journey works, babe. You start small, keep showing up (even when you don’t want to), and overtime beautiful change 🦋 starts to happen until you make it to a moment in time when you’re looking at a picture of yourself and don’t even recognize the girl looking back. 💕
Yes, it’s hard.
Yes, it takes time.
Yes, it requires compromise.
It’s also hard being overweight, having diabetes or high blood pressure, spending $$$$ on doctor visits and medication, feeling like shit in your skin, and fighting for even an ounce of self confidence.
We get to choose our hard.💜
Choose a hard that’s worth the work and ends with you feeling like a freaking rockstar.⚡️🔥🌿
Want a booty 🍑 you’re proud of? Round 2 of my Bad Babes Academy starts in February. Enrollments are open n o w. ISO 5 ladies, especially mommas, who are ready to build a strong, healthy body. Body after baby is beautiful. Let’s celebrate it! 👯♀️💌
2 161 hours ago
Leg day used to be my favorite but upper body, you’re not so bad either...
Looking ~~thick~~ and PALE. My GOD I’m the color of white paint but no worries I almost used half a bottle of tan last night to get my ✨glow✨ back. Anyways found out that my car battery was bad (bc ya girl didn’t do the car service when it was due oops) BUT about to jump this ~ish bc I don’t need no man (jk @alirahal98 you’re the most amazing neighbor and friend). THEN I’ll hit the gym since I didn’t make it yesterday. Anyways happy Saturday little ones 💕
Descubre la Guerrera que llevas dentro con Espartano 360 🔥 nuestro Sistema de Entrenamiento Funcional y Militar con Obstaculos te permitira conquistar cualquier reto que la vida ponga en tu camino y estar en la mejor forma fisica y mental de tu vida 💪 escribenos para tu clase de prueba, es GRATIS‼️ #espartano360#spartangirls#spartanstrong#strongisthenewsexy#aruuu
Wanna learn the secret to get in shape using only 3 hours a week? Download our FREE e-book "Hack Your Fitness" which is written for poeple who doesn't have a lot of time.
The link is in the bio!
3 2182 hours ago
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I just finished this workout a few hours ago and my core is already so sore 😂 legs, shoulders, and abs today: try some of these out I promise you'll love them :) Here's the full workout:
1️⃣ reverse lunge to front raise, 8x each leg (lots of leg work and lots of shoulder work wooh)
2️⃣ single leg RDL to high knee to arnold press, 8x each side (these are killer for your core, take it slow and really focus on your abs and bracing yourself. also great for hamstrings and glutes!)
*do the first 2 exercises 3 times*
3️⃣ plank to alternate front raise to jump (really really brace/tighten your core, and add a band around your ankles to really work your legs and challenge your abs even more) *do 5 sets of 5 reps*
4️⃣ olympic press- aka deadlift to pull to front squat to shoulder press, 15 reps
5️⃣ jump squats, 10 reps
*do the last 2 exercises 3 times*
Anddd then, if you got it in you, repeat all the exercises one more time as the last circuit 😛
Try it out and let me know how it goes, it's a good one I promise, love you guys
25 2334:44 AM Jan 12, 2018
Hello friends. Decided to talk today instead of type. So here's me... raw and genuine just sharing some of the thoughts that go through my head. Happy Wednesday ❤️
Working on power, agility, and balance in today's leg workout :) I tried incorporating more unique exercises and the combo was crazy fun/hard/so good, especially to work on leg imbalances and activate core the whole time. Here's my workout for today, there's beginner modifications all written down too!
1️⃣ BOSU ball pistol squats, 8 reps each side hahah I was dying (modifications are either to hold onto something like a resistance band hung above you, or just do 10 reps of normal squats on the BOSU ball!)
2️⃣ banded sprints, 1 min (mod: do either 30 seconds or do high skips for 1 min instead)
3️⃣ squats, increasing reps start with 8 then increase to 10 then 12
4️⃣ timed pistol squats, 4 reps - with these, hold yourself at the bottom of the squat for increasing time each set. 5 seconds, 10, 15, 20 (mod: put a band around your thighs and so pause squats, like in my video from a couple days ago)
*Repeat 1-3 three times*
4️⃣ single leg burpees, 8 reps each side - these are actually not as bad as you would think? (mod: normal burpees!)
5️⃣ kneeling squat jump to box jump, 8 reps (mod: just the kneeling squat jump, take out the box jump and do it separately) *Repeat 4-5 three times*
That's it! DM me with any questions :) Thanks so much for all the love and support these last few days!
13 2042 days ago
Happy Humpday! 😛
Things got pretty silly today.
Had a lot of fun throwing together a couple of funky exercises. Don’t be afraid to experiment with new movements, you can still get a great workout in and might even have fun while you do it too👅🤙🏼
• quick clip of my workout tomorrow •