all you need is your beautiful body! 💙THE WORKOUT💙
➡️12 Squat with hold at the bottom
➡️10 Seesaw? Leg extensions each leg
➡️20 Donkey kicks
➡️15 side raises each leg
➡️30 glute bridges
➡️30 shoulder taps
➡️30 Russian twists
***NEW YOUTUBE VIDEO UP FOR THIS WEEK... why water is stopping you losing weight 💧💧💧
We all know that we need to drink enough water to be healthy, but is lack of water holding up your weight loss journey? Here’s a clue... the answer is yes! But find out why on my YouTube video (link to my YouTube channel is in my bio)
1 720 minutes ago
In honor of @katyhearnfit ‘s last challenge here’s my #khfitfam story:
5 years ago on March 1, 2014 I reached out to Katy in an email asking for advice to start my fitness journey. Back then everyone wasn’t an instagram fitness girl, and she was the first I saw that truly inspired me to change. She was (still is) petite, muscular, strong, and absolutely beautiful! But I did what most do and I thought and talked about it forever before I actually committed.
In September 2015 I bought Katy’s summer promo and a month or so later I finally started getting into the gym with a plan. I did my first 8 week challenge with her in January 2016 and fell in looove with the workouts and community of women it gave me. I’ve gone to the Arnold Classic, vacations, and more with the incredible women I’ve met through this whole thing.
A little over a week ago I drove to the @katyhearngym again to show my best friend around. We had the best leg day (because what else would you train at the KH Gym?) and at the end Katy came over to say hi and still remembered me after all these years. Still fangirl’ed inside a little sorrynotsorry. Just wanted to say thank you to @katyhearnfit and @haydnschneider for inspiring me to start, teaching me everything I know, and continuing to be trustworthy people in this industry in every business venture they pursue! Forever a fan ♥️
Minerals are important for your body to stay healthy. Your body uses minerals for many different jobs, including keeping your bones, muscles, heart, and brain working properly. Minerals are also important for making enzymes and hormones.There are two kinds of minerals: macrominerals and trace minerals.
Most people get the amount of minerals they need by eating a wide variety of foods. .
For beginners, the secret is first be committed.
You don't have to spend countless hours in the gym.
A couple of weeks ago, I informed a friend that, there is nothing like a bad workout. We are all students. Just get better each day.
The goal as a beginner is to build consistency and behavior of staying fit. But you have to have a CLEAR FITNESS GOAL.
1.Just dedicate 30 minutes of your time 5 days a week to workout.
2. Do not compromise that 30 minutes for anything
3. Write down every single workout you do.
4. Get enough sleep to help with recovery.
Remember it's not going to be easy because you are installing a habit you never had before.
BUT ALWAYS BELIEVE IT'S POSSIBLE.
PLEASE FOLLOW AND SHARE THIS if you are inspired everyday.
Last week we talked about single arm farmer carries. This week it’s two-handed farmer carries.
A lot of injuries I see aren’t anything to do with working out; instead, they come from doing life activities the wrong way, over and over again. Because of this, exercise shouldn’t just be used to lose weight. It should make you healthier and less injury prone overall.
I mean really, how often do you carry things? Sometimes very heavy things? You COULD wing it and hope to make it where you’re going with no injuries. Or you could take your time and do it right. Doing it right every time means a healthier back and shoulders for life, by strengthening your core, shoulders, and grip.
1. BE AS TALL AS YOU CAN BE. Pretend you have a string tied to the top of your head, and someone is pulling you straight up. This keeps your head from poking forward. Staying upright makes sure the spine is in a good position, and your core is working.
2. KEEP CORE BRACED. By actively bracing your core you’re keeping your pelvis in the right position, which helps stabilize the spine.
3. DON’T LET THE SHOULDERS DROOP. Stay tight and try to be aware of your shoulder position. Keep your chest proud instead of letting your shoulders drop forward and down. Tight and even shoulders keep the spine in line as well.
4.WALK EVENLY ON YOUR FEET. This means walk heel to toe in a controlled manner, with toes pointing straight ahead. Don’t roll your pressure to the outside of your foot, or let your arches collapse in.
Start with light weight and get used to it before kicking the weight up. It’s tough to keep your body aligned - don’t rush it!
If these feel awkward, please have a coach check out your form! If farmer carries hurt, you should probably see a physical therapist to determine if they’re appropriate for you.
These are four necessary cues to start getting your farmer carries on track. Do you want to see more about these, or any other exercises?
I have been working on this workout plan for two weeks now and it’s finally ready to show you guys the gainssss, I have designed this to be able to get lean and shredded as possible for summer‼️☄️ I’ll try to make one for girls too if I see this one does good🤭 be ready guys!! #summershredding2019#gymmotivation#workoutmotivation#workoutplan
Happy happy Thursday/Day-off/Productive n chill day and it’s 20 degrees for the first time this szn !!!! 🌞👏🏻🤗🤗🤗🤗
Still got up and to the gym for nice and early to have a yummy breakfast 🍳🍓 (took me 5 minutes to make) and take the dog to the vet!
Also took him on a fun little waterfall hike and to the greenhouse so it’s safe to say he’s asleep for the rest of the day 🐶🐶🐶🐶
-1/3 cup whole grains oatmeal cooked in water with 2 egg whites
-Handful diced strawberries
-tbsp chia seeds
-tbsp natural peanut butter
-6 egg whites scrambled
-salt, pepper & crushed red pepper!
And full glute and hamstring focused workout from this morning ‼️‼️ Was in and out of the gym in exactly an hour and had a solid session before the long weekend 😇💪🏻
❣️4x6 Sumo RDL
❣️4x10 DB Goblet squats w/ pause
❣️4x10 Hip thrust w/ 10 sec hold
❣️4x12 DB RDL
❣️3x Cable burnout
10 RDL straight into 10 squat pulses
Starting @annieramage 's @__workoutwithannie guide again to switch things up a bit, with some added booty band exercises. Never get bored of the exercises in this. Highly recommend you ladies give it a go, easy to follow and has videos for those who aren't familiar with the exercises.
It may seem impossible at first. But anyone can achieve this with right amount of motivation and patience. So believe in yourself.
And don't just loose weight, shape it up😍🏋️♀️
Inspired by 📷@shardutch .
Follow @hydraleggings for more!!!😊
39 1,31413 April, 2019
When she was asked how she does it she said “1. I’m blessed 2.) Hard work”.
8 8332 hours ago
Who can relate? 😂🤷🏻♂️
Tag your friends below 👇🏼
✨✨👋🏼Hi everyone! Im here to remind y’all of something.. working out is a blessing not a chore!! You should get up and work out because you physically can. A lot of people don’t even have that opportunity but YOU DO. So take advantage!! Your fitness is 100% mental!
Soo you should STOP telling yourself you can’t because you CAN. Don’t make an excuse. If you really want to you will👌🏼 ✨Now that you’ve thrown all your can’ts out the window set some GOALS✨ be inspired. Look up to the people around you and use that as motivation and inspiration to push yourself. And also.. a 1 hour workout is only 4% of your day meaning someone busier than you is prob working out rn🤔🤔 Get your boooty up && get those gains😝😝
SAVE & SHARE this full body workout. It requires little equipment and it’s quick & effective especially when you’re short on time. ENJOY 😘
- 10 each leg lateral step up to knee drive to squat
- 10 Wide squat to narrow squat jumps
- 10 each leg plate OH hold elevated reverse lunge
- 10 alternating lunge jumps
Complete 3-5 rounds
- 8 total feet elevated renegade row to bear crawl hold renegade row
- 15 sumo squat to high pull
- 15 bent over triceps kickback to biceps curl
- 10 elevated touches to up-down planks
Complete 3-5 rounds
1️⃣ Med Ball Squat Jump: 20-25 reps (one jump with the ball and one without is ONE rep 😈)
2️⃣ Thrusters: 20-25 reps
3️⃣ Kettlebell Swings: 20 reps (no vid sry)
4️⃣ Plank Walks: 20 reps (up down right + up down left = ONE) - focus on squeezing your core and glutes so you’re not swaying side to side