Desta vez deixo-vos um treino de Abdominaiss, que já não publicava há algum tempo 🙈🔥 e têm muitos exercícios para experimentar ihihi 😄
Estes são mais focados para aqueles “pneuzinhos” laterais (em inglês são chamados os “Love Handles” 😅). Mas nunca se esqueçam… A alimentação continua a ser, e vai ser sempre, o ponto fundamental para perder gordura! E, depois, com a ajuda destes exercícios (e de cardio, claro) conseguem atingir os vossos objetivos! ☺️
1️⃣ Side Plank w/ Rotation - 3x10 (para cada lado)
2️⃣ Russian Twists - 3x12
3️⃣ Bicycle Crunches - 3x20
4️⃣ Plank Hip Dips - 3x12
5️⃣ High to Low Chop 🔥 - 3x10 (para cada lado)
6️⃣ Side Plank w/ Elbow Tuck - 3x15 (para cada lado)
Espero que gostem 🤗 e deixem o vosso feedback nos comentários! Não se esqueçam de pôr like ♥️ e guardar para depois experimentarem 💪🏼
IT HAS BEEN TOO LONG since I’ve posted some workout videos. My bad, friends. But I’m BACK 😉 lol cus it’s a back workout. Get it?
After a fasted walk this morning with my puppers and a 20 min spin session after breakfast, I got my lift in featuring my dads Bon Jovi CD 🤘🏽
My warm up is posted on my story right now and in my workouts highlight so peep that. 👀
1. Deadlifts, a classic.
Not much more to say about these guys.
2. Pull downs with the rope attachment
I supersetted these with my deadlifts and BOY 😅 on these make sure you’re taking your time getting a full extension and really squeezing at the bottom of the movement for a good contraction.
3. Single Arm Lat Pull Downs
Focusing on one side at a time here. Make sure the arm you’re not pulling down with stays as straight as possible. You want to focus on using one side at a time on these ones.
4. Wide Lat Pull Downs
I superset these with the single arm pull downs. Again, full extension is important and focusing ur mind on the lat contraction.
5. Seated Cable Row
Pretty simple. Try not to use your whole body in the movement, the momentum takes some of the activation away from the muscles you want to target here.
We don’t have a pull up bar at my house so I used the Smith Machine. Probably don’t try that lol BUT for these you get yourself into the top of a pull up position and then SLOWLY lower yourself down
7. Dumbbell Row
Went for a bent over row on the bench today. Extend all the way down as if you were going to set the dumbbell on the floor and then come back up. Try to keep your upper body parallel to the floor during the movement.
8. Overhead Pulls
Don’t know if that’s what they’re called but that’s what I’m calling them. These are my FAVORITE at the moment. Make sure when your setting yourself up you have your shoulders on the bench. If you hang them too far over the edge you might fall over once you bring the weight behind your head. Trust me, I’ve done it. 😳
Dats it! Make sure you save this so you can try some or all of these out next time you hit back.
As for me, I’ve got 25 more minutes of cardio to do and a nap to take. 😂
A Chinese family spent 6 months working out together and as you can see, the transformation photos are awe-inspiring 💪😍️️️️️️️️️️️️️️️️️️️️️️️️️️️. @faridphysique
👥 Tag a friend that would love our page!
Got a Quad-Focused Leg Day coming your wayyyy 😉🙌🏻 This day was rough, I really did not wanna go to the gym but that’s how it is with a healthy lifestyle. I think people get thrown off from their routine so much bc they don’t realize you’re not always going to be motivated to go to the gym, sometimes you gotta just suck it up & go🤷🏻♀️ •
1️⃣Lunge into Small Lunge | spited @sbactive doing this combo and since I’ve recently fallen in love with small lunges I thought I’d give it a try too 🔥 •
2️⃣Sissy Squats | I don’t do these often but man I should, tougher than you think •
3️⃣Up & Overs | holy quad burnout 🔥•
4️⃣Squat Hold | hold the position for 30 seconds at a time (3 sets) & you’ll die 😅 •
🎶Dead - Madison Beer•
‼️Side Note: I’m getting all your suggestions for what you guys wanna see and will hopefully be recording that this week :) ily
Happy FRIDAY y’all!! 🌿🌿
I hope you all have had a great week and have some fun plans coming up this weekend! I’m hittin’ ya with a short & sweet upper bod workout this afternoon! AND I even managed to film a few of the final exercises (it’s been way too long since I’ve posted workout videos I’m sry) but let me know if you give any of these a try! 🙌🏻🙌🏻
Swipe ➡️ to see these exercises:
1) BB shoulder press: 3x10
2) BB bicep curls: 3x12
3) Plank shoulder taps: 3x30
Details from the rest of my workout belowww 🔻 as always!! Have an awesome weekend fam ✨
🌿DB lat raises: 3x20
🌿Triset: 3x8 each
-Shoulder press (R,L, both)
🌿BB rows: 3x10 (overhand SS underhand)
🌿Plate front raises: 3x15
🌿Bent rear delt raises: 3x10
🌿Cable tricep pulldowns: 5x10
I don’t like stopping mid workout not even for my shoe being untied lol 🙄 kids don’t be like me stop and tie your shoes 😂👟👍🏽
Thank you to my clients who always yell at me if my shoe comes untied during @nalgacamp Which is a lot lol 🙄!
I like making these obstacle courses. I seriously can’t wait for my workout to be done sometimes to start messing around trying new things 😅💪🏽
Happy Friday :)
14 years old| 6 months | insane transformation! (These pictures were taken at the peak of my bulk and peak of my cut!)
I've worked extremely hard throughout this cut and learned so much about posing, diet and training overall to further everything in bodybuilding!
during my bulk I took the unhealthy route which I highly regret because I got very self conscious about being fat and didn't want to do it anymore but I trusted the process and now look where I'm at!
im so excited to put out the content I've been thinking of for the next few months and I'm gonna be starting YouTube soon! 💎
When I started going to the gym, I literally was a cardio queen. I didn’t know anything about growing muscles or what to do. When I started to do weight training and eating healthy foods, that’s when I started to see changes in my body. If you are starting your fitness journey, I’ll give you some recommendations so you can also see progress. The calories that you eat are very important. If your goal is to grow muscles (you’ll need to be on a caloric surplus, eating more calories). You might as well gain some fat, but that’s part of the process. If your goal is to lose weight/body fat (you’ll need to be on a caloric deficit, eating less calories). Include compounds exercises in your routine. The more compounds exercises the better it will be, because it will help you recruit more muscles at the same time and burn more calories. You will never go wrong with the basics like Squats, Deadlifts, Lunges, Bulgarian Split Squats, Hip Thrust. Many people will find them “hard or boring” but let me tell you my friends theses workouts work wonders for the body. You’ll see a lot of improvements in a short period of time by doing them. You need to be challenging your muscles and lift heavy weights. You can increase weights as you progress. Growth will never happen if you stay in your comfort zone. Cardio is very important to do, you need to keep your heart healthy. I like to include cardio at least 4 times a week for about 25 minutes. I train Legs and Glutes 2-3 times a week depending on how my body feels. Upper body days are never neglected. I train them twice a week. Make sure you give your body some rest, so it can recover. Muscles don’t grow at the gym, they grow when you rest. Remember that changes happens when you are consistent and you give your 100% effort in anything that you really want in life. #transformation
⚠️ Burn Fat Fast ⚠️
Two exercises per slide so keep watching 🙃
20 seconds (1st exercise)
-- 10 sec. rest
20 seconds (2nd exercise) •••15 sec rest (before next set of exercises)•••
--10 sec. rest
••• 15 sec. rest •••
..........Repeat for all 4 sets
✅ Repeat circuit 4 times ✅
FRIDAY CHALLENGE SETS 😏
EMOM sets 10min each:
1a. Upright Rows x10
1b. Band Squat to Shoulder Press for reminder of minute
2a. Alternating Shoulder Press x10
2b. Skier Swings for reminder of minute
It stand for “Every Minute On the Minute”
A traditional EMOM set would be to set the timer, perform x amount of reps and rest for the reminder of the minute. As soon as the next minute starts, so does your next set. It allows for higher training volume to be achieved at a higher intensity in a shorter time frame.
Booty Workout 🍑
3 Effective Booty workouts with resistance band added to make it more intense!
Perform 3 sets of 15-20 reps for each workout.
Make sure to Squeeze!
SWIPE & SAVE💕
🍁Banded Glute Pushdown
🍁Banded Glute Kickback On Bench
🍁Banded Frog Pump
Who else loves training quads?!😤
These exercises are a must if you wanna grow your legs.
✖️Close Stance Squats - make sure you point your toes out slightly
✖️Barbell Split Squats
✖️Single Leg Box Squats - works more 🍑 but dasokkk
✖️Close Stance Hack Squat
✖️Bulgarian Split Squats - promise that using the smith machine is GAME changer for this exercise.
👉🏽discount codes & more - click the link in my bio!
🌱@1upnutrition Code “Kathryn” saves an additional 20% off + FREE US Shipping
I love circuit training😍
I’ve never really gotten into heavy lifting personally. Conventional lifts are great every once in awhile for me, but not my cup of tea on the daily (that’s fine if it is for you!!), but I thought I’d share my full body workout with y’all! This is also a great option for a at-home workout!
10 Kettlebell squat-press
10 Dumbbell deadlifts
10 Elevated heel squats
20 bench jump overs
10 bicep curls w wall sit
1 min rest & repeat 3 more times😏
What’s your favorite way to workout? I’m personally just drawn to circuit training. I also need to go to CrossFit again if I get that chance! That shit is no joke!😅
1. Band Dead Bug
2. Superman Hold
3. Battle Rope Rotations
4. TRX High Reach Rotation
Core training is such an important part of being fit. Not only is it amazing for aesthetics, but it carries over into every other aspect of sports and training.
Try 4 rounds of this, focusing on bracing your core throughout each movement.
Which core exercise is your favorite?
BOOTY DAY BEST DAY
It’s a Glute-iful day to be alive my dudes. What better way to celebrate than to train the 🍑🍑?
Peach pump coming at ya...
1️⃣1/2 to full RDLS 4x10
3️⃣Split Squats 4x10 each leg
It’s officially fall, which means legging season, and nothing looks better than a nice 🍑🍑 in leggings and a sweater CAN I GET AN AMEN?!?
What are your favorite Glute exercises? Mine are HIP THRUSTS💪
Top is @gymshark
💌Online coaching application in bio💌
@alphapackfitness code CAROLINE
@1upnutrition code CAROLINE
@fitmarkbags code Caroline15
@freskincare code BIDDLE
"AUTUMN PASTELS" Yoga / Fitness / Fun leggings.. Making use of what was originally a triangle pattern, with a bit of moving around and overlapping with some subtle coloring, I've ended up with a rather attractive pair of leggings that would grace any occasion... Stand out from the crowd!
From www.facebook.com/Strangecarrotsclothing :
For more info on these, check out:
To see ALL my leggings designs, see all Yoga / FItness Leggings Collections at :