It wasn’t booty day, but a #belfie is always appreciated 🍑🤳🏼 tonight I found out that half of my body fat is carried in my ass, thats definitely one of my top 5 favorite moments S/O @5starnutritionmuncie for the body scale 🤣
Some of the most valuable encouragement I’ve ever received came from this guy right here. Erwin (we call him Chico) is a dear friend of ours in Mexico. When we are there on mission trips, Chico is our chauffeur, driving us from Cobá to the tiny villages in the Maya jungle. Chico works out. 💪🏼 He’s seen my posts about working out, and when he picked us up from the airport back in October, he brought it up right away.
Feeling inadequate, maybe, I downplayed all my hard work and said in my limited Spanish, “Estoy tratando.” (I’m trying.) Chico totally changed my perspective when he said, “No estás TRATANDO! Estás HACIENDO!” (You’re not TRYING! You’re DOING!). Wow.
How many times do I downplay what I’m doing, because I feel “less than”? Why can’t I look at what I’m clearly DOING, and SEE that I’m DOING it? I’m not TRYING! I’m DOING!
I am so grateful for that reminder, from the most unlikely of places. In Mexico, on a mission trip, from a guy with limited English to a woman with limited Spanish, who would seem to have nothing in common.
His encouragement has stuck with me, and so many times when I’m lifting those dumbbells, or pushing through a 60 second HIIT interval, his words come back to me: “You’re not trying. You’re DOING.”
✅Here’s an ab circuit I came up with to help you all on your 6 pack conquest followed by☝🏽🤚🏽 tips that are from personal experience with my own training.
•3 sets, no rest between exercises / 1 Min rest in between sets.. (Side note: all these exercises are lower back friendly! But guaranteed to fire up your core) .
💥15-20 Hanging knee tucks
💥Squat + wide knee drive
💥:30 plank + :30 knee to elbow
💥Squat + cross body knee drive
💥Alternating leg raises
1️⃣Don’t be a wimp with your training. Try hard exercises and do them often, get better at them if you suck to begin with. Gotta start somewhere 🤷🏽♀️. Also, don’t just think just “eating clean” will magically create abs. Just like any other muscle group, they need to be trained and targeted in order to grow.
2️⃣ Minimize rest time in between sets
3️⃣ Take progress pictures. This was hard for me to do at first cuz it’s kinda like.. embarrassing right? 🤦🏽♀️🙄Whatever, just get over it real quick because it’s a true measure of progress (and it’s always fun to look back and see how far you’ve come and be your OWN motivation to improve!!✊🏽)
4️⃣ Don’t eat like your still 16 years old. Eat like an adult human that needs nutrients and wholesome foods to survive and thrive off of. I eat fairly healthy and I never have considered my diet as restrictive or feel like I “have to” eat that way. My mindset is more that I want to and I enjoy eating healthy food.. Distinguishing between the two is very important because #perspectivematters in pretty much every endeavor you will ever set out on.
5️⃣ Add weighted exercises to challenge your core even more. You can only do so many body weight crunches and bicycles 😳
6️⃣ Honestly couldn’t even think of a 6th tip so I’m not even going to try and BS it.. if you are reading this and have a tip you want to share with me I’m All Ears! We can all learn from each other right?!
So one of my friends who is a personal trainer @lafitness has started training me. I’ve never done squats or pushups. It’s honestly pretty humbling doing these personal training sessions Bc I’m super inexperienced. but I’m learning so much already! I’m excited that I’m giving my body extra attention from a professional to get stronger and toner 😊 hoping to see some progress in the weeks to come!!
14 682 hours ago
Add this killer ab exercise to your next workout! 3 sets of 12-20 reps each leg. Use a comfortable but challenging weight (I’m using a 15lb dumbbell) I also like to go higher in reps each set (12,16,20) 🔥🔥
HOW TO DO A PLANK
•Tuck your tailbone
• Anchor belly button up and in, hallowing out your midsection
• Keep a neutral neck
• Keep elbows under shoulders and forearms parallel
Swipe to see what 🚫incorrect form 🚫 looks like 🙅🏼♀️
1 402 hours ago
Quick but challenging ab finisher. Grab a Kettlebell or just use your water bottle! 3 rounds.💪🔥
good evening :) today consisted of some speed work and abs with my favorite crew. i did a mile and a half on the track running the curves easy and running the straights hard. after we did 4 hills and hop and holds. dont forget about warm ups and cool downs!! 〰️
warm ups, stretching and cool downs are way more important to me now than they have ever been. you definitely dont want any injuries keeping you from getting faster and stronger💪🏽
for some abs i did 3 sets of the following with no rest in between at all!! ⬇️
💪🏽1 min plank
💪🏽20 bear crawls
💪🏽20 hip twists 💪🏽20 shoulder taps 💪🏽20 inner thigh leg lifts 💪🏽20 plank dips 💪🏽20 superman planks
i definitely want to get better about posting more workout videos so it’s easier to know what i do. this workout doesnt seem like much but with no rest it gets you sweaty and your heart rate going. it’s also super easy to do at home bc it requires no equipment🤩 ———————————————
Sneaking in some uppercuts💥I will never be able to stress this enough everyone don’t give up on yourself. Everyday might not be your best day but just try your hardest there is no reason not too. “I believe in all of you remember that”🙏
2 212 hours ago
⚡️Light rounds today just working on cardio mostly. I am thankful to have such a talented team to work with every day! You will see great things from me soon people just keep watching 👀. I might just surprise y’all☺️
I can’t believe Thanksgiving is already this week, is it just me orrrr was it just summer😅
Abbbbss work🔥 (thanks good lighting for making my abs look like that😂)
✖️Half Get Up 10 each arm
✖️Plank Pull Through 20 total
✖️Cross Toe Taps 20 total
I’m going to post info about all of the Black Friday deets for @lovefitnessapparel and @musclesanddonuts tomorrow! Including what codes to use when and extra surprises if you use my code❤️ Lots of new stuff launching so make sure to be ready! Happy Monday✨
Song: why NF
10 4022 hours ago
🖐Getting Rounds in today. Feels good to be back in the gym working after the long weekend! Had to get my blood flowing right this evening and throw some punches🙏
Raise your hand 🖐 if you have the same attitude towards training abs as you do with dealing with Mondays 😂 I love having abs but the process to achieve them kind of sucks lol I train them once a week and that’s enough for me! 🤣
Look who got some lil weights for home workouts😝 Had an experiment with some light weight ab exercises today so I thought I’d film them💖
Do each exercise for 30-60 seconds (the most you can do) and repeat 3 times🤓
Don’t forget @womensbest sale has just started with up to 50% and free gifts with every order😱💓
203 1782611 hours ago
[ SWIPE ↔️ SAVE↗️ ] 🔥CORE Workout 🔥
CORE DAY: 9 EXERCISES 👊
®️ Rest Time between SETS 30 seconds .
Tag a friend
8 MINUTE ABS 👆🏻👆🏻💪🏼 Sunday’s are for planning whether that’s meal prep, saving workouts for the week or updating your own programmes🙌🏻🙌🏻 I love picking my week’s recipes today & making a shopping list. Slotting in my training times around work so I don’t miss them. It honestly makes me less worried about the week of madness and work ahead😭 Anyway I hope everyone has a nice Sunday I’m finished making a mountain of treats for a bake sale tomorrow & now I’m off for a hike( obviously 😂😂sure what else would I be doing) here is one of my favourite weighted core circuits ( which you can also do without weights)
3️⃣PLank ( just ensure the weight isn’t placed on your lower back) - I put the weight on myself but if you have a gym buddy it’s easier for them to pop it on.
30 seconds on 10 off x4 rounds non stop. #abworkout#coreworkout#homeworkout
✨ AB WORKOUT - Cable only ✨
Here is a quick ab circuit to add in at the end of your workout. Make sure you show me some love and double tap! I appreciate you more then you know! 💗
Let’s get it!
1️⃣ 10 reps
2️⃣ 12 reps
3️⃣ 10 reps each side
4️⃣ 12 reps
Song: Home with You by Madison Beer
Do you workout on Sunday’s or take the day off? 💤
🏃♂️🚶♂️Core Conditioning workouts... Its not all about #ABS❗️Yes it can help to tone your abs, but more importantly, it brings a variety of other fitness related benefits.🤩 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
The strength and coordination of these muscles 💪 is important not only for spots and fitness routines, but also for your daily life🤾🏼♂️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀🕵️♂️Experts conclude from studies that well-conditioned core muscle use 🕺🏻stabilizes the #spine and helps create a firm base of support for virtually all body movements. So it could help you reach your fitness goals easier. 🤼♂️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Therefore, I would suggest to not overlook your #core in your fitness journey! What do you think?👇🧐
13 6938 hours ago
❌ OBLIQUES FOCUSED CIRCUIT ❌
Before I talk about the workout there’s 2 important topics to remind you:-
1️⃣ @womensbest BlackFriday Sale has started today so get your supps ordered as there is up to 50% off
2️⃣ @gymshark have also started their Blackout sale and I’ve done a MASSIVE clothes haul which is on my story and highlights - check it out 😜 the link to shop through to support me is in my bio .
Now for the workout:-
Ab workouts will not spot reduce fat but you can target and tone your obliques and strengthen your core to help with your progression. Remember, nutrition plays the biggest part to defining your mid section so make sure you are getting it right 🙌🏻
Perform this as a circuit with minimal rest in between exercises. Take 3-4 minutes rest at the end and then perform a total of 4 sets.
I know you won’t like me very much when you are finished but you have to be cruel to be kind 😂🙌🏻🔥