🔶 LEG DAY 🔶
Circuit from part of today’s workout:
1.) 8-10 deadlifts w dumbbells (moderate weight)
2.) 20 squat in/out jumps (10 narrow stance, 10 wide stance)
3.) 16-20 lunges (8-10 each leg) with plate overhead
4.) 40 toe taps on step (20 each foot)
Repeat 5x, 30-1 min rest in between each round, no rest in between exercises. (Took me around 15 min)
Tips: Exercises 1 & 3 should be slow and controlled. For exercises 2 & 4, go as fast as you can... as you can see by my sweat this circuit was killer 💀
4 75 minutes ago
Been having a really bad day the last couple days but this helped me feel better. Lifted heavy, did lots of sets and got my heart rate up 🤗 •••••••••••••••••••••••••••••••••••••••••••••••••••••••••
Cable 3/4 squats 3x12
Cable squat pulses 3x12
Landmine single leg RDLs 3x12
Bosu ball squats 3x10
Bosu ball burpees 3x10
TRX jump squats 3x12
Yet another leg day! This was seriously a killer workout for today. If lifting heavier weight isn’t for you (sumo deadlifts) then you can by all means do straight legged deadlifts instead! Also I did machine leg curls, just didn’t film it. Try this on your next leg day: •4x8 sumo deadlifts
•4x10 dumbbell front squat
•4x10 each leg, Bulgarian split squats
•3x12 single leg curls
•2x20 each leg hip abductors
•2x20 each leg cable machine kick backs
Hope y’all had a fab Tuesday! I’m here to (hopefully) make it even better 🐷
Here are 3 different RDL variations you can do using dumbbells! 🙌🏻 I get bored easily, so I like to find as many exercise variations as I can. All of these target the hamstrings, by the way
1- Raised Single Leg DB RDL: You can hold one dumbbell like I am, or do one in each hand! Both work the same muscles 👌🏼
2- Toe Raised DB RDL: The Raised toe aspect just puts more emphasis on your hamstrings, and allows for a little more glute activation, too 🍑
3- Staggered Single Leg DB RDL: With one foot placed behind the other, this allows for a deeper focus on the front leg 🙀 You can do one dumbbell in each hand like I am, or do a Single dumbbell like I am in the first video
Gnight pretty peeps... I’ll have another workout for ya tomorrow! Any requests? 🤨
Omg my Booty is on 🔥 after this workout!! —-
These bands are such a game changer when it comes to working out! You think that this little piece of rubber will do nothing.. well, think again! One rep and I feel is everywhere!!! 💥
Try it out: with a resistance band around your thighs (right above the knees), get into a plank position and with one leg at a time- lift and tap your toes to the side and across: that is one rep. Continue for 15 reps, then switch sides. Rest for 15 seconds and repeat the same sequence 🙌🏽
Follow me ( @fitworkoutbodies ) for more updates!
🎥 @danalandgren KILLER GLUTES 🍑 OH MY WOW!!! This combo had my butt on fire!!! 🔥🔥🔥 And I especially loved this first exercise!! 💪🏼 Comment below if you’re locking in this workout and tag your besties. 👯♀️ Complete 3-5 rounds if you want to feel your glutes on fire during, after and the next day hehe. 🍑
1️⃣ Lying frogs x 15 - NOT DR or pregnancy friendly.
2️⃣ Leg raise variation x 15 each side - DR friendly, NOT pregnancy friendly.
3️⃣ Kneeling squats x 15 - DR & pregnancy friendly.
4️⃣ Donkey kicks with 5 sec hold x 15 each side - NOT DR or pregnancy friendly.
5️⃣ Fire hydrants x 15 each side - NOT DR or pregnancy friendly.
6️⃣ Squats x 15 - DR & pregnancy friendly.
Here’s another way to do cable squats if you don’t have a long strap to loop your arms through.
Take two D handles, or a fixed V shape handle (this works better but I don’t have one) and attach to the low pulley. Hold the handles tight to the chest and get to squatting.
You’ll be limited to what you can hold in your hands and/or how much weight is on the stack - so these are best used as a high rep finisher (20+ reps).
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4 1832 minutes ago
🍑 how to build a leg workout🍑
You can follow IG workouts as much as you want. I do it too! It’s fun to switch things up for your workout!
But following a workout plan with progressive overload will give you the progress & results you want.
Here’s how a basic booty/leg building workout goes for me:
✖️Warm up- glute activation
1️⃣ Compound movement
This is where I would do some form of a barbell squat. Usually around 4-5 sets.
2️⃣ Compound movement
Yes, I usually like to do two bigger movements for leg day. This is usually some form of a deadlift (RDL, straight leg, sumo, conventional) 4-5 sets.
3️⃣ Accessory movement
I still try to keep this part pretty difficult, maybe Bulgarian split squats, goblet squats, banded air squats.
4️⃣ Accessory movement
Your legs should be pretty toast by now so perfect time for something like a hamstring curl or cable kickback.
Depending on how you’re feeling you could add to more exercises, but I would usually be finishing up with something like abductors. I would just finish off with as many as I can.
If you follow this template for leg day + progressing in your weight/reps/sets you will be well on your way to growing your lower body!
Is leg day your fav??👇🏼👇🏼👇🏼
17 75533 minutes ago
No excuses. 💪🏽... couldn’t get a heavy legday in at the hotel... so decided to substitute it with pulse work 🙏🏽
Had 45 minutes to do some killerrr 🍑 and hamstring workouts!! I had every intention of doing some quad exercises but they are still sooo sore so yeah it didn’t happen!! Anyways, here’s some of my staple workouts I do every week. The last 2 are great burnouts 🔥🔥🔥 I also did deadlifts, lying leg curls, and box jumps
1) Cable Pull Through 4x12 (don’t forget to squeeeeeze ya 🍑)
2)Bulgarian Split Squat 3x12
3)Hamstring Curls 4x15
4)Glute Bridge 4x15
Who else does hip thrust on the lying leg curl machine like @steelfitusa believer @ariannakysha 🙋♀️? Take your workout to the next level with the combination of Buns of Steel, SteelFit Thigh Trimmers and our SteelFit Resistance Band 🍑🔥
Thrusting my life away 🍑 working on tightening and toning my legs as I ease myself into a prep. Toning stack from @steelfitusa = Buns of Steel & Thigh Trimmers
Today was supposed to be a glute-focused workout but I’m still sore afff from the other day, so I focused on quads & hamstrings instead & ended up having an amazing workout! Listen to your body💡
I ended my workout with the hardest leg day finisher ever! 5x50 reps on the leg press machine, using a muchhhh lighter weight than normal. Keep a low, narrow stance to target your quads most! I promise your quads will be donezo by the end of it all ☠️
High reps + continuous tension = muscle growth
Lying Dumbbell Hamstring curl... this hamstring curl variation has become a staple for me! Each week, I increase either the load at which I’m working with, my reps, setS, or rest break time. This week I knocked my rest time down to 30 seconds between sets to progressively overload. I did 5x10 and that little bit of less rest brought my intensity wayyy up!!! 🔥🔥🔥 give this a go and tag me when you do✌🏻 hope everyone has a happy weekend, still moving towards your goals!