Automatically translated.View original post

🌸craft.By.Nipa🌸

95 followers

Follow

Follow

Follow

0 saved

Leg playing day.. here

😃😃 Gently, the latter did not exercise seriously, 1 month or more 😊🌟👍# Takraw # Run # Eyes and eyes # Exercise

2025/11/12 Edited to

หลังจากที่หยุดออกกำลังกายไปนานกว่า 1 เดือน การเริ่มต้นกลับมาเล่นขาเบาๆ และวิ่งทำให้รู้สึกสดชื่นและมีพลังอีกครั้ง โดยเฉพาะเมื่อได้ลองใส่รองเท้าวิ่งใหม่อย่างรองเท้านันยาง ๖๘ พทักษ์ A ซึ่งช่วยเพิ่มความสะดวกและลดความเมื่อยล้าขณะวิ่ง สถานที่ออกกำลังกายอย่าง บุ่งตาหลั่ว จังหวัดโคราช เป็นทำเลที่เหมาะสมสำหรับการวิ่งและเล่นตะกร้อ เพราะมีบรรยากาศธรรมชาติ โปร่งโล่ง และปลอดภัย สามารถวิ่งในช่วงเย็นหรือดึกๆ โดยมีเพื่อนร่วมกิจกรรมช่วยเพิ่มความสนุกสนาน และการเล่นตะกร้อซึ่งเป็นกีฬาที่ช่วยฝึกความคล่องแคล่วและความสมดุลของร่างกาย นอกจากนี้ การเริ่มเล่นกีฬาช้าๆ อย่างวิ่งระยะสั้นๆ และเล่นตะกร้อเบาๆ ยังช่วยลดความเสี่ยงจากการบาดเจ็บและช่วยให้ร่างกายฟื้นตัวได้ดีขึ้น ถือเป็นจุดเริ่มต้นที่ดีสำหรับผู้ที่อยากกลับมาออกกำลังกายหลังจากพักไปนาน สำหรับใครที่กำลังมองหาวิธีเริ่มต้นออกกำลังกายใหม่ๆ หรืออยากมีแรงบันดาลใจ การมีรองเท้าดีๆ และพื้นที่ออกกำลังกายธรรมชาติอย่างบุ่งตาหลั่วโคราชเป็นทางเลือกที่น่าสนใจมากเลยทีเดียว

Related posts

🍑everyday is leg day

i NEVER skip this workout and here are some visuals as to why. i do 8 reps, 8 pulses, and an 8 second hold for each position and i count that as 1 set #workoutforme💋 #workoutideas #summerbod #bootypopped #bootyworkouts

970 likes

A woman showcases her leg growth from March 2023 to August 2024, posing in a gym. The 'before' image shows her in blue shorts, and the 'after' image in pink shorts, highlighting her transformation.

A person uses a hack squat machine in a gym, illustrating quad exercise ideas. An overlay lists exercises like leg extensions, hack squat, pendulum squat, quad bias lunges, leg press, and goblet squat.

A person performs barbell hip thrusts in a gym, demonstrating glute exercise ideas. An overlay lists exercises such as hip thrust, glute bridge, glute kickbacks, glute focused hyperextensions, and glute bias RDLs.

leg exercise ideas for growth ✨🫶🏻

my priority (esp as a wellness competitor) is to grow my legs! so here are some leg day exercise ideas by muscle group. i usually rotate through these and focus in progressively overloading them! which ones are your favorite? #lemon8partner #legday #legexercises #gluteexercises #b

1825 likes

Prepping for Leg Day vs Recovering After✨

Prepping for Leg Day vs. Recovering After 🔥 Dynamic stretches are my go-to for warming up, while static stretches come in after my workout to help with recovery. Here’s a simple routine you can follow 💪🏻❤️‍🔥I always make sure to loosen up my hips and get everything ready for heavy squats and

9757 likes

A woman performs a hip thrust exercise with a kettlebell, illustrating a leg day setup. The image has text overlays 'Leg Day SET UP Swipe>>' and peach emojis.

Text outlining how to plan and structure a leg workout, focusing on compound leg exercises like squats, deadlifts, and lunges for overall strength and muscle.

Text explaining the importance of incorporating varied movement patterns in leg workouts, including extension, flexion, hip hinges, and plantarflexion exercises.

How to Buil a Solid Leg Day for Toned Legs & BIG 🍑

let's talk about leg day – your favorite day of the week no doubt! As someone who's dealt with back injuries, building strong legs through powerful squats and deadlifts not only feels amazing but also keeps me lean and strong. I know not everyone looks forward to leg day, but trust me, it&#

148 likes

A woman in a gym, facing a mirror, in a lunge position with hands on hips. Text overlay reads 'LEG DAY WARM UP I NEVER SKIP', introducing a warm-up routine.

Two panels show a woman demonstrating 'SQUATTED KNEE TAPS'. She is in a deep squat, then taps her knee, reflecting the exercise for hip mobility.

Two panels show a woman performing 'OPENING HIPS'. She sits on a mat with legs spread, then transitions to a seated hip-opening stretch.

my leg day warm up (I NEVER SKIP)

here is my leg day warm up i make sure to never skip before working out my lower body🫶🏽 more often than not, I see a lot of beginners at the gym who don’t fully warm up properly before working out their lower body. It is SUPER important to do dynamic stretches beforehand to reduce soreness and

527 likes

🩷Leg Day No Equipment 🌸

Trust me you wanna save this‼️ Here’s what I did 👇🏾 •10 lateral lunges •10 sumo squats •10 split lunges •10 narrow squats •10 single leg glute bridges •10 kickbacks •10 fire hydrants 4sets💪🏾 #fitgirl #lemon8challenge #legsandglutesworkout #legworkoutvideo #legworkouts

141 likes

A woman in a gym performs a leg press exercise, with text overlay "QUADS & GLUTES LEG WORKOUT" indicating the focus of the routine.

A split image shows a woman demonstrating the hack squat exercise, with text detailing "hack squat (3 sets of 6-8 reps)" and instructions for proper form.

A split image shows a woman performing leg extensions, with text indicating "Leg extension (3 sets of 8-10 reps)" and steps for the exercise.

Quads & Glutes Leg Day

Here's the routine: Hack squat (3 sets of 6-8 reps) - Place your feet about shoulder width apart close to the bottom of the platform - Squat down as far as you can - Push hard to come back up Leg extension w/ hold (3 sets of 8-10 reps) - Adjust the ankle pad height + distance, and th

105 likes

A woman in athletic wear stands in a gym, with text overlayed: "Full Body BURN Intense 🔥 But do-able." A kettlebell and dumbbells are visible in the background.

A detailed list of exercises for a 3-day full-body workout plan, including sets and repetitions for Session 1, Session 2, and Session 3.

Illustrations of various dynamic warm-up exercises for abs, back, chest, legs, and shoulders, including standing arm circles, knee hugs, high kicks, and inchworms.

3-day Workout Plan to 🔥Burn🔥 Away Stubborn Fat

Unsure of what to do to prepare for summer? Have little time on your hands for everyday workouts? Here’s a 3-day full-body workout plan tailored for the gym. This routine is meticulously crafted to target every major muscle group during each workout session. Not only will it help you pack on

457 likes

Leg Day Machine Focused

Gym evolution has brought me to a five day routine that focuses on a Push Day-chest, triceps and shoulders - a pull day- back, biceps and rear delts, two leg days- one machine focused and one dumbbell and bar focused and a glute specific day! Here’s my machine focused leg day ! I didn’t put t

120 likes

A flat lay of two purple dumbbells and a black XULT 10lb weight plate on a wooden gym floor, with a black mat. Text overlay reads "Leg Day DUMBBELLS ONLY" and "Lemon8 @nic.felicia."

Dumbbell Leg Day🏋🏻‍♀️🦵

hi everyone!! i hope you’re all staying warm in the cold weather :) one thing ive been doing as it gets colder is workout more and get the blood flowing! 💖 here’s a dumbbell only leg day workout i’ve been loving recently! 3 sets •20 reverse lunges (10 each leg) •15 goblet squats using a weig

47 likes

A woman in athletic wear takes a mirror selfie in a gym locker room, with text overlay "Leg day Glute focused - 5 exercises" and decorative stars.

A woman performs reverse lunges with a barbell on a Smith machine in a gym, with text overlay "Reverse lunges 3x12 each leg!".

A woman performs hip thrusts on a bench with a barbell on a Smith machine in a gym, with text overlay "Hip thrust 4x10".

Grow your glutes with this leg day 🤍

Growing your glutes can be tricky but having a workout program that you stick to week after week can help speed up the process of gaining strength and size! Here is a great glute workout to perform over the course of 6 weeks while implementing progressive overload.. - Reverse Lunges 3x12 each

71 likes

A person in a black short-sleeved top and maroon athletic shorts takes a mirror selfie. They hold a phone with one hand and point at it with the other, with headphones around their neck. The image focuses on their lower body in a gym setting.

LEG DAY TODAY🫶🫶🫶🫶🫶

here’s what ONE of my current leg day is looking like! I usually hit legs 2 days a week! - hip thrust 4x - leg press 4x - leg extension super set 3X - Reverse lunge smith 3X - smith machine RDL’s 4x hope you give it a try!!! #legdayroutine #gym

14 likes

Juicy Booty Leg Day Routine 🍑

It’s only February!! Let’s keep those resolutions going! Here is my favorite leg day to grow those glutes and hammies! #glutes #gluteworkout #legday #legsandglutesworkout #glutesandhammies #Fitness #fitnessmotivation #gymgirl #weightlifting #weightloss

11 likes

Beginner friendly leg day 🍑

Here’s a leg day workout for beginners that can be done at home or at the gym! 👉🏽 Only equipment needed is a set of dumbbells ✨ How to complete the workout: 👉🏽 Start by completing circuit 1 in its entirety. Remember circuit 1 is body weight only so no dumbbells! 👉🏽 Then move on to circu

98 likes

PLANET FITNESS LEG DAY 🏋🏽‍♀️💪

Good morning everyone! I hope you’re all having a nice week and are taking care of yourselves 💓 Here is a great leg workout I did yesterday at planet fitness, I wokeup so sore! ⭐️4 sets of weighted RDLs (aim for 8-10 reps with a weight that pushes you!) ⭐️4 sets of elevated goblet squats (ha

244 likes

A blonde woman in a white sports bra and pink shorts stands outdoors, looking over her shoulder. Text overlay reads 'BBL WORKOUT'. Dotted lines highlight her glutes and waist, suggesting a body transformation focus. The sky is blue with clouds.

A split image shows a woman performing two exercises. On the left, she does seated hamstring curls (3x15). On the right, she performs seated abductions (3x20), with instructions to sit forward to target glutes. Both are superset together.

A woman lies on a leg press machine, pushing the platform with her feet. Text indicates 'Leg press' and advises a higher stance for glute/hamstring targeting, emphasizing a good stretch and planted feet, with 3x12 reps.

BBL leg day for your Glutes!

No need for a BBL, we’re growing one… This is typically what one of my workouts during the week look like that is heavy on the Glutes with a tad hamstrings. I’m not gate keeping so here’s the workout! 👇 🌸: Hamstring curls 3x15 SUPERSET WITH 👇 🌸: Seated Abductions 3x20 🌸: Leg press 3

222 likes

How To Build a Leg Day on Your Own

Most people get overwhelmed thinking of how to create their own workout but it can be very empowering to build your own workout. Plus you get to pick the exercises you like! Here’s a simple formula on how to build a leg day: First, pick an exercise from the 4 major categories: 💪🏼Squats 💪🏼Lung

35 likes

A woman in a light crop top and pink biker shorts poses, showcasing the title "APARTMENT FRIENDLY LEG DAY" for a home workout routine. She stands in a room with patterned wallpaper and plants.

A woman demonstrates a sumo squat, illustrating the "SUMO SQUATS 4X12" exercise from the apartment-friendly leg day workout. She is in a room with patterned wallpaper.

A woman performs glute bridges on the floor, accompanied by a golden retriever dog, demonstrating the "GLUTE BRIDGES 4X12" exercise for a home workout.

effective leg day: apartment friendly👏🏽

sometimes we need a quick and effective workout routine that we can do from home, with little or no equipment! if you live in an apartment, it can be important to find workouts that don’t cause too much noise! i’m here to tell you, you can get a great pump & do just that!🍑 here’s what we

243 likes

QUAD BASED LEG DAY — HERES my routine 😈❤️‍🔥

Helllo helloooo. I asssume you came to see how I like to workout my quads.😉😉 here’s my favorite QUAD focused workout plan!🤩 also beginner friendly, just be sure to follow your own weight goals.🤪 * 1mi run for warm up * Squats 4x12 * Lunges 4x12 * Leg extension 4x10 ( quad focused obvi )

2 likes

Leg Day Workout

Here’s my quick and easy leg day routine! I am preparing to compete in my first bodybuilding show in the next few months. In addition to a strict and healthy diet, workouts are the most important part of the prep. Leg day can be repetitive and boring sometimes, so adding super sets and lots o

1 like

A woman with headphones sits on a yoga mat, tying her white sneaker, in a gym with a graffiti wall. The image is titled "SIMPLE LEG DAY [ stretches ]".

A woman demonstrates an adductor stretch, sitting back into her hips with one leg extended to the side, on a yoga mat in a gym.

A woman performs a hip flexor stretch in a lunge position, shifting weight over her front foot to stretch the back leg's front hip.

Post Leg Day Stretch Routine | Lower Your Soreness

Ya'll know stretching is one of my Winter Arc Essentials so here's a solid lower body stretch routine(add in quads, unpictured) Reasons to stretch after a workout: - Lower the potential for DOMS(delayed onset muscle soreness). Stretching after a workout helps your muscles release that l

94 likes

LEG DAY ROUTINE 🍑

Happy Tueslayyy✨🥰 Today we hit legs HARD. I felt like i was slacking on my glute+leg days so I went in today really trying to make up for it. Here’s the workout:🏋️ Smith machine Bulgarians Good mornings Hip thrusts RDLs 1mi walk Weighted deadbug Planks Bicycle crunches Leg raises

17 likes

Leg Day 🦵🏋🏼‍♀️

Here’s Todays Leg Day Routine Let me know if you have any questions. Work towards you dream body ladies💕💅🏼 #selfgrowth #legday🍑 #legdayroutine #workoutroutine #fyplemon8 #gymgirlsoflemon8 #gymrat #workout #gymgirl #glutetransformation

5 likes

3 exercises for Leg Day✨

Here are only 3 of my favorite leg day machines. This is just mine Rep count please adjust to your comfort. 1. Leg Curls- Great for Hamstrings 2. Hip Adductor- Great for Inner thighs 3. Glute kick back- Great for Strengthening and Growing your glutes. #summerbodies #momcontentcreator #exerci

29 likes

Lower Body Day: Glute & Leg Workout 

Lower Body Day: Glute & Leg Workout Want to grow your glutes and tone your legs? Here’s my go-to lower body workout I do twice a week to build strength, boost muscle growth, and sculpt my legs. I focus on bulking and hitting my protein goals to see real progress. Consistency is key, but r

6 likes

Leg Day Essentials 😮‍💨

Hey friends! Here are a few of my favorite leg day essential exercises 😮‍💨 Add these into your next leg day and you’ll hate me but love me at the same time 😅 1️⃣ Pulse Squats: These are completed by doing a normal squat but instead of coming up, stay and pulse in the squat position 20 times

44 likes

Leg day workout for beginners ✨🌸

🌸You don’t have to be perfect to start, you just have to begin! One workout, one rep, one step at a time—before you know it, you’ll feel stronger inside and out. Keep going! 💫

45 likes

A woman in black workout attire stands in front of a Smith machine in a gym, with text overlay "Smith Machine Leg Day" indicating the focus of the workout.

A woman performs an elevated narrow stance squat using a Smith machine, with her heels on a plate, demonstrating the exercise for 3 sets of 12 repetitions.

A woman performs step-ups using a red gym bench within a Smith machine, focusing on the exercise technique for 3 sets of 10 repetitions.

Smith Machine Only Leg Day

If you want to do a leg day in one section of the weight room, head to the smith machine! You can get a complete workout done here and it will BURN.... Start with narrow stance elevated squats by grabbing a plate and putting it under your heels. Use moderate to heavy weight on these. Then grab a be

26 likes

Ready For 4th Of July?Here Are Some Leg Painting Inspos!

647 likes

my quick leg day workout as a college student

As much as I love to workout, sometimes it’s difficult to squeeze in a whole routine when I’m so busy with school. But here is an example of the leg day workout I do whenever I’m in a time crunch! This usually takes me about an hour, sometimes an hour and a half, but it will for sure help you get a

27 likes

Juicy, plump leg day routine 🍑

Here’s my routine currently for one of my lower body days that has me feeling sore. Let me know if you try this out!! 🤍 #lowerbodyday🍑 #legdayroutine #fitnessroutine #legsandglutesworkout #summerbod

6 likes

Solid Leg Day🙂

My legs are stronger than my chances of blowing up on here 😆🤣. #gym #fitness #explorepage✨ #discover #contentcreator Workout ideas: Isolated Leg Presses really hone in on your quads. Workout video coming soon.

2 likes

Come hit a pre leg day stretch w me

Stretching is something most of us gym rats need to place a lot more emphasis on. Here’s a pre leg day warmup to get your hips, knees, ankles, hamstrings and quads all warmed up before you get anywhere near a weight. The most important part of this is movement within each stretch. Save the stati

15 likes

See more