I’m actually struggling so much this week! Making myself go to the gym but definitely not motivated, I feel exhausted! 😴 Thank god it’s Friday tomorrow! 🥳
Today was leg day which I used to love but as I do push myself a lot, it drains me 😂 trying to up my weights when I can as it’s the area I’m trying to focus the most on! Would really love to work on improving my deadlift this year!
Working Scoot s/t combos with the students! So much improvement from @kolyaa.c and @cw.marvin.ng. Combo flow is one of our favorite things to work on in class!
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Benpasset idag var MAGISKT!!😏😏😏 Passet idag:
2*10 kör tyngre och tyngre
1*2 jag avsluta på 40kilo👌🏻👌🏻 Frontböj
Leah började bli less här så körde endast 10 kilo i Smithmaskinen och pumpade 20st på varje ben för att få ut lite av det sista😅😅
Mina ben lär ju ha ont i helgen🤩 .
Let me explain 🤔
You need to master the level of your lifts BEFORE you increase your load. .
I know it can mess with my head when I look around and see ladies pushing major weight.😳🏋🏽♀️I even catch myself feeling weak and inadequate. WRONG!! It takes time to build up to the heavy weights and for many a progressive overload won’t be the goal. However if you ARE trying to build muscle you do want to slowly increase your weight. After and I repeat only after you feel like you have mastered the “Level” of your lift. .
Are your lifts slow?
Do you feel confident that your are pushing the weight, or is the weight pushing you? .
If you feel like you are hitting these AND are able to get a good rep range it’s probably time to increase the weight.
Hope that helps in some small way. And always my friends #HappyLifting .
2 exercises from yesterday’s awesome leg workout!
Pause squats- Great to incorporate because they do not allow you to use momentum to complete the movement. You squat, pause, then come back up! Kiiiiler!
Step ups- a great way to target the booty and quads and also get your heart rate racing. If you want to focus on a cardio aspect do 12-15 per leg, if you want to focus more on strength do 8-10 per leg.
Hit legs yesterday. Can’t believe only a couple more sessions for I start this cut. Legs finally coming in nice and can’t wait to show of the gains. Hope everyone is having a great Thursday and ready for the weekend.
Today’s simple leg/booty workout🍑
• Hip thrusts
• Single leg hip thrusts
• Smith machine RDLs
• Smith machine kneeling squats
• Good mornings
• Single leg DB RDLs
I really enjoy doing smith machine RDLs for hamstrings because my wrists/forearms don’t get as much pressure compared to normal RDLs. That being said, the range of motion is better with normal RDLs in my opinion🤷♀️ #gymshark66#day17@gymsharkwomen@gymshark
Glute/hamstring focused leg workout🔥
1. Hip thrust 5x 12
2. Wide stance leg press 4x 12
3. Reverse lunge X goblet squat 4x 12
4. Standing single leg curl 4x 12
5. Single SLD 4x 15
Like & save this workout for later! Tag a friend who skips legday 👀😛
Outfit by @gymshark (shoplink in bio)
Song: EMINEM - till i collapse neffex remix
75 29861 hours ago
Fun fact, I don’t enjoy counting reps. And most of the time, I don’t even count them. The reason why is because I don’t like setting a limit. Some people find it to be a target, a goal to hit. Personally what I discovered was that anytime I had a set number in my head of what I needed to get to, I would stop once I got to it. Even if I had more in me. It narrowed my view on what I was capable of. Increasing complacency and decreasing motivation. As soon as I started pushing myself, to a point just before failure, I felt everything shift. Passion and drive came back. So I can’t help but think that if we remove the boundaries and limitations we’ve created for ourselves, we’re really capable of so much more.
Song: Right My Wrongs - Bryson Tiller
9 22184 hours ago
ACCEPT YOUR BODY 👏🏻 LOVE YOUR BODY 👏🏻 EMBRACE YOUR BODY 👏🏻
I deal with this a lot as I’m sure many of you do as well, we’re not always going to have our best body image days and that’s OKAY 💫 the thing we do need understand is that we’re not ALWAYS in control. We can’t change genetics, or bone structure, or where we store fat, or where we wanna burn fat. What we ARE in control of is our mindset. Knowing that no matter what, at least we’re trying and we’re STILL bettering ourself every 👏🏻 single 👏🏻 day. —
Embrace your differences and stop comparing yourself to others. We all seem to want the same thing but if we all looked the same life would be pretty dang boring. YOU’RE BODY IS UNIQUE TO YOU so love that about yourself 💛 you’re the only you there is and that’s pretty awesome.
You were born to stand out, not to fit in with every one else. So the next time you look in the mirror, instead of pointing out your flaws or the things that could be better, point out the things you’re proud of, the things you love about yourself. It’s all about shifting your mindset to be more positive. Perception is everything, and if you look at yourself and life in a positive uplighting way, you’ll get so much more good out of it than bad 💛
Intense HIIT! 💪🏼
Took some time off for my body sake and got back into it today with some fun and intense HIIT Moves!
Try these out just for fun and try and get better at them! They are just a whole lot of fun!
Make sure you guys go check out my fitness page for more At Home Workout Fun! @ontheflyfit
26 118841 minutes ago
Booty focused workout🍑
don’t forget to SAVE and double tap ❤️ if you like the workout videos! The details of this workout:
1️⃣ sumo deadlift | 3 x 10 - 12
2️⃣ cable hip thrust | 4 x 15
3️⃣ barbell lunges | 3 x 8 - 10 per side
4️⃣ RDL | 3 x 12
5️⃣ cable hip abduction | 3 x 12 - 15 per side🔥
For the hip thrust, I’m using a dipping belt and removed the chain!☺️
💪 for a structured training + nutrition program: @gainsbybrainsguide 🎶 no sugar coated love - oomiee remix