CURRENT WORKOUT REGIME 👇🏼 currently I'm doing the stronglifts 5x5 program to increase my overall strength. Basically the program exists of 5 compound movements, which you have to perform for 5 sets with each 5 reps; squat, benchpress, deadlift, bb row and overhead press.
There are 2 workouts in which you perform 3 excercises
WORKOUT A: squat, benchpress and row. (+dips)
WORKOUT B: squat ohp and dl. (+ pull ups)
Each trainingsession you have to increase the weight with 2,5kg, so your squat goes up with 7,g kg each week (!). I start every workout with proper glute activation and end it with a glute burnout.
Every Monday and Friday I do heavy hipthrusts and on Wednesday i do booty activation excercices like kickbacks, cable pull throughs, squat pulses,... I will continue doing this program untill january. I'm doing this so I can start a hypertrophy training shedule with a proper basis and a strong body. I can't wait to start this and to really begin to build my booty 🍑
I've already gotten a lot stronger and I can't wait to see how much stronger I can get in the following month and a half 💪🏼 #fitdutchies#girlswholift#stronglifts5x5#thethrustisamust#basicfitbe#fitgirl#gainsincoming#bulk#fitbelgium#girlswhosquat#weightloss#strength#heavyweights#heavyweightlifting#strongliftswoman#hipthrusts#backgains
“Sometimes it’s the ‘SetUp’ that can be demotivating. 🤦🏾♀️I don’t know what aggravates me the most... loading the bar to DO WORK or removing the weights and putting them back when I’m done.
I tell you, if it wasn’t for the benefits, I’d probably kick Hip Thrusts to the curb🤷🏽♀️.”
Loading the bar on the floor stinks🥵.
Good morning!💕 if you’re a breakfast kind of person and you haven’t been to Dino’s bistro what are you even doing with your life?😜 The food is so good here, you’ll literally get high🥐🍰🥧🍪🥖🥞 #prettylittlething#everybodyinplt
As a Mummy we share everything with our little people. We share our time, our food, our sleep, our energy. It’s the norm and it’s great but I like to have a little time that is mine and that’s for my mind only. I go to the gym and for that 1 hour, all my energy is mine (well whatever is left of it 😂). I leave feeling refreshed and ready to return as Mum again. It’s a little escapism for my mind and body and it keeps my sane!
Glute Day is my favorite day!🍑
Heavy Squats and Hip Thrusts • What could be better
First two exercises are heavy loads, really taxes the body. Finish with glute kickbacks and band walks. Glutes will be on fire🔥
Tag your workout partner and try these😊
1️⃣ Squats 4 x 8 reps
2️⃣Hip Thrusts 3 x10
3️⃣Glute kick-back machine 3 x12(each leg)
4️⃣Monster band walks (not filmed) forward and backwards for 3 minutes.
🌟I purposely did not put the weight amount. You do what YOU can do. Wherever you are right now. Just be sure to push yourself. You will NOT see results unless you push yourself... hard. You can see my struggle. That’s how we change our bodies and make them STRONGER😀💪❤️
Follow @clairefit_ 💜 Pyramid Workout (so people wont get confused, I've also put pictures of the secondary muscles being used, ex: on rear flys the primary muscle is the rear felt but your upper back is still being worked out. With different arm placement you can put more emphasis on your upper back as shown in the video)
[SWIPE left, like❤, and dont forget to save because it really helps me out]
A pyramid workout can be done several ways. For this workout you start out with light weights and high reps. This gives your muscles an endurance workout, activating mostly slow-twitch muscle fibers. As you gradually move up the pyramid, the weight becomes heavier and the reps are lowered. Doing this will help you build strength which helps burns more fat
💕Tips for this workout💕:
◻2-3 sets of 12, 10, 8, 20 reps for each exercise ◻start at a weigh you can first do with 12 reps, then select another weight you can perform immediately after for 10 reps, and so on
◻there isnt a rest between the reps (if you must take a rest no more than 30secs)
◻1 set will equal 50 reps=12+10+8+20
◻rest 2-3mins between each set
Song: Revolution @diplo
@gymglutes @gymgirlvids @gymalpha @gymresident @gymaesthetic @gymtears @gainzvillle @fitgirlvideos @fitfemalevideos @fitfemalesclub#glute
Today's leg workout with a primary focus on the glutes. Didn't have to go very heavy, but it was a good one!
Here is what I did: (30 sec rest between sets)
3x20 each side, side-lying hip abduction SUPERSET with 20 lying glute bridges (1 min rest between sets)
3x20 back extensions
3x20 hip abductor machine
2x20 hip adductor machine
3x20 prone leg curl machine
3x20 seated leg extension with a 30 second isometric hold before each set
2 warmup sets 10-15 reps
1 set for 1 minute
Rest 2 minutes
1 set for 5 minutes
Rest 3 minutes
1 set close stance for 3 minutes
4x20 with 60-90 second rest between sets
Barbell Hip Thrust
4x10 with 2 minutes rest between sets
Finished with 10 minutes of core
Try this workout and see what you think! Enjoy 😊
As you can see, there were a lot of exercises done before the squats and deadlifts. The purpose was to feel tired going into the barbell exercises. If I were lifting heavier weight, I would have done a lot less before hitting the barbell exercises. Hip thrusts were the only exercise that I went relatively heavy with because I was targeting the glutes.
When doing the squats use a weight that you are able to hold on your back and squat with for the full five minutes, and another 3 minutes for your next set. You will be feeling this one all over, and it's one of my favorites for building a strong core!
Late post 🤷🏼♀️ oops haha leg day two days ago with my boyfriend @rutcal09 then the day after we helped @tombaughjennifer move 😂💀 I wanted to do hip thrusts but I forgot my bar bell pad at home (again 😅) so I improvised with the leg extension machine. The seat is non-adjustable and I wasn’t a fan of the weight digging into my belly, but I did get a great booty burn out of it 🔥 Two PR’s on deadlifts; 155x5 and 165x2 (I could’ve done 3 reps but I stopped. Dang it!) Not on video, but I also did some glute focused pulse squats, bulgarian split squats, curtsy lunges, seated hamstring curls and calf raises. Woohoo now I need a wheel chair 😂