Bailey Jantzi | Fat Loss Coach

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Why Exercise?

If you don't make time for your health now, you'll be forced to in the future.

2025/6/7 Edited to

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Exercise Staples for Booty Gains 🍑

General Tips for Glute Training - Progressive Overload: Aim to gradually increase the weight or the number of reps across weeks to keep challenging your muscles. - Rest Periods: Allow 1-3 minutes of rest between sets to recover adequately, especially when lifting heavier weights. - Frequency

5379 likes

AT HOME QUADS EXERCISE HACK!

Have you ever wanted to target your quads at home? Maybe it’s one of those days you can’t get to the gym, or you simply enjoy working out from home! Let’s get into a hack that is an absolute game changer! Use a dumbbell or a thick book to use as leverage for your heel. The reason why we are leve

350 likes

Daily exercise for healthy life ✨🫶🏻

Hello friends! 🍋 I’m an anxious girl and I always search for new things I can try to reduce my stress/anxiety and then share here with my anxious girlfriend. That’s my goal in life: find things that actually helps and then run here to talk about it! 😂 I’m not going to lie, when I found ou

5117 likes

3 exercise workout for a 6 pack

The best way to build abs is using weights, just like any other muscle! Do this workout 2-3x per week: Weighted plank: (hold as long as possible) - Start on your knees, and put the weight on your back - Carefully enter a plank position - don't let your core twist so that the weight can sta

139 likes

A woman in athletic wear holds a dumbbell, illustrating a '4 exercise workout for UPPER GLUTES' in a gym setting. A peach emoji and an arrow highlight the glute focus.

A woman performs a smith machine split squat, with her back foot elevated, as part of a 3 sets of 8-10 reps workout for upper glutes.

A woman demonstrates a glute medius kickback using a cable machine, with instructions for 3 sets of 12-15 reps, focusing on glute squeeze and proper form.

4 exercise workout for the upper glutes

Smith machine split squat: 3 x 8-10 - Set up a small platform to elevate your back foot - Lower yourself into a lunge position - Push back up using the front leg Glute medius kickback: 3 x 12-15 - Position the cable height to mid-shin - Squeeze your glute and lift your leg up behind you, an

113 likes

ONE GLUTE EXERCISE THAT EVERYONE SHOULD BE DOING!

This is one exercise that everyone can benefit from no matter what stage of life or your fitness journey you’re in and thats the Bulgarian split squat… It is an amazing exercise to grow your Glutes/legs (I’d recommend doing on the smith machine if you’re going for strength as you can usually lo

660 likes

Save this ONE exercise to Tighten and Flatten Your stomach! 💕

#glowup #tighttummy #flattstomach #flattummytips #exercise

1518 likes

FLATTEN YOUR STOMACH with 1 exercise!

Do this DAILY and pair with a WEIGHT-LOSS DIET for FASTER RESULTS 🤯

29.2K likes

A split image showing a person's legs before and after weight loss, with text overlay indicating a journey from 200LB to 154LB and an invitation to swipe for a newbie weekly exercise schedule.

Lost 50 pounds! What’s my happy exercise routine?

#letschat To be honest, it is indeed difficult to stick to losing weight through exercise. Improper exercise may also cause muscle strain, knee damage, etc... That's why a proper exercise schedule is important. P2 has arranged an exercise class schedule for my queens, FYI. About aerobic

2432 likes

#bodytransformation #lemon8bookclub #summerbod #

29.3K likes

Start Doing This Beginner Exercise for Athletes

Add this exercise into your workouts for any sports #plyometrics #athlete #workout

125 likes

A woman from behind, wearing a blue sports bra and black leggings, flexes her arm. A red resistance band hangs on a white door. Text overlay reads 'best at home back exercise' with an arrow pointing to her back.

A split image shows a woman holding a pink resistance band on the left. On the right, she attaches a red resistance band with a door anchor to the top of a white door.

A split image shows a woman kneeling, performing a resistance band exercise. On the left, her arms are extended up. On the right, she pulls the band down, squeezing her back, demonstrating the exercise movement.

BEST AT HOME BACK EXERCISE 💪

Hey ladies! If you want to tone your back from home, definitely try this exercise! This exercise variation is very similar to the back machine at the gym. The key to toning your back (or any muscle group) is to squeeze each and every rep. Also remember to eat a lot of protein along with working out

135 likes

A woman in athletic wear stands on an elevated surface holding dumbbells, viewed from behind, with text overlay 'TRY THIS EXERCISE TO BUILD A SHELF' and 'SHELF' pointing to her glutes.

Gym equipment including a weight plate, two dumbbells, and a water bottle on a mat, with text listing 'what you'll need: elevated surface (in this case a plate) - 2 dumbbells (weight of choice)'.

A split image showing a woman performing reverse lunge deficits with a knee drive, holding dumbbells. Text describes the exercise as '3 sets of 10' with 'less than 1 minute in between sets'.

TRY THIS EXERCISE TO BUILD A SHELF

heyy yall if you want to round your glutes and build a more prominent shelf, consider adding this step up variation to your next workout!! Especially if you’re a beginner as it’s super friendly. • REVERSE LUNGES WITH A KNEE DRIVE: - 3 sets of 10 reps - remember form is a lot more important

528 likes

✨ Best exercise to build your abdominal muscles 💪🏾

Summer ab workout ☀️ #Fitness #fitnesstips #gymmotivation #gym #abs #absworkout #coreworkout #fitnessjourney #fitnessgirl #exercise

69 likes

SMALLER WAIST EXERCISE

Tips for Success • Consistency: Regular exercise is key to seeing results. • Diet: A healthy diet low in processed foods and sugars, and rich in fruits, vegetables, lean proteins, and whole grains can aid in reducing overall body fat. • Hydration: Drink plenty of water throughout the day.

790 likes

My recent go to glutes exercise

Today’s glutes workout is DONE! 🍑 Remember, every rep gets you closer to your goals even on the tough days. Stay consistent, trust the process, and don’t forget why you started. 💪✨ #YouGotThis #GlutesOnFire #KeepPushing

875 likes

A woman in a gym takes a mirror selfie, showcasing her workout attire. The image is titled "PUSH DAY shoulders | chest | triceps," indicating the focus of the workout.

A woman demonstrates single-arm shoulder presses on a machine, with instructions to hold one arm static while performing reps with the other, for 4 sets of 6-8 reps per arm.

A woman performs neutral chest presses on an incline bench, bringing dumbbells together with palms facing each other, for 3 sets of 10-12 repetitions.

5 EXERCISE PUSH DAY WORKOUT 💪✨

Here are some of my go-to exercises for push days! 1. Single arm shoulder presses on a plate loaded machine -I used to only ever do shoulder presses with dumbbells. I never opted to use any of the machines because I feel like machines at different gyms are so inconsistent so it feels like it’s

213 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

A woman in workout attire and headphones sits on a gym bench, showcasing her biceps and triceps. The image introduces a '4 exercise ARM WORKOUT' with text overlays indicating the muscle groups targeted.

Two split images show a woman demonstrating the incline hammer curl exercise. She is seated on an incline bench, performing the movement with dumbbells, from arms extended to curled up, with instructions provided.

Two split images show a woman performing seated dips on a gym machine. The top image shows her gripping the handles, and the bottom shows her bending her arms to bring the handles up, with exercise instructions.

4 Exercise Arm Workout

Here's a great workout to target your arms, specifically your biceps and triceps! Incline hammer curl: 3 sets of 6-8 reps - Set the bench slightly tilted back - Start with dumbbells at your sides, palms facing in - Curl the weights up, keeping palms in so the ends of the dumbbells are poi

26 likes

A woman on a leg extension machine, appearing to be in intense effort or pain, with text overlay "Leg extension drop set for crazy quad growth!" and blue arrows indicating machine movement. She is wearing a black and blue t-shirt and blue shorts.

A woman performing leg extensions, with text detailing the workout: "3 sets total", "set 1: x12 reps", "set 2: x12 reps", "set 3: x10 heavy reps followed by 2 drop sets x20 reps". Additional tips include "Stay in control of the weight", "Squeeze quads at top", and "Keep feet nice & loose".

A woman on a leg extension machine, with text explaining the third set: "On your 3rd & final set: - do your 10 heavy reps - lower the weight & do 20 reps - lower the weight again & do another 20 reps". Another text box advises to "Get full range of motion".

Grow your quads with this one exercise

The leg extension is one of my FAVORITE exercises for leg growth and overall development. How you perform this exercise will really determine if you are going to see that growth. Are you finishing the exercise when you get tired? or are you really pushing out a few more reps and getting yourself

164 likes

A stack of various tea boxes, including a classic decaffeinated green tea and several herbal teas for detox, digestion, slimming, and energy. The image is overlaid with the text "WEIGHTLOSS TEAS YOU NEED & WHY".

A side-by-side comparison showing a person's body transformation. The left image shows a fuller figure in shorts, while the right image shows a slimmer silhouette in a black jumpsuit, illustrating personal progress.

A collection of tea boxes, featuring a classic decaffeinated green tea and various herbal teas for detox, digestion, slimming, and energy, displayed on a countertop.

WEIGHT LOSS TEAS YOU NEED & WHY

Embarking on a holistic health journey two years ago, I swapped my meds for mugs—turning to teas as a natural remedy to my wellness woes. 🌿💊🔄🍵 Fed up with the side effects of medications, I discovered the gentle power of teas, and oh boy, it’s been a game-changer! Here’s the scoop on my leafy sq

17.6K likes

The Best Glute Activation Exercise ✅

The advanced frog pump technique is effective for glute activation because it minimizes the involvement of other muscle groups, like the quads and hamstrings, by positioning the legs in external rotation and reducing their mechanical advantage. This isolates the gluteus maximus, which is responsibl

2012 likes

A woman in gym attire takes a mirror selfie, showcasing her glutes, with a man in the background. Text overlay reads "FAVORITE exercise*currently FOR MASSIVE GLUTES" with a peach emoji, and "Lemon8 @adventuringwithhannah".

A woman performs Bulgarian split squats on a smith machine in a gym. She wears yellow shorts, with her back foot elevated on a bench. Text overlay reads "✨ BULGARIAN SPLIT SQUATS ✨" and "Lemon8 @adventuringwithhannah".

A woman demonstrates the correct 90-degree hip and ankle angle for Bulgarian split squats on a smith machine. White arrows highlight the angles. Text overlay explains this form optimizes glute recruitment, along with "Lemon8 @adventuringwithhannah".

DON’T SKIP THIS EXERCISE FOR YOUR GLUTES!

I have seen such a huge difference in my Glutes by incorporating this exercise in a progressive manner every single week. Progressive overload is more reps, weight, intensity over time to make progress on one single exercise. That exercise is Bulgarian split squats on the ✨ smith machine ✨.

189 likes

BEGINNER GLUTE EXERCISE YOU HAVE TO TRY!!

if you’re a beginner in the gym, you need to try this beginner glute exercise! Deficit reverse lunge with a knee drive! You’ll need two dumbbells and an elevated surface (I use a 25-35 pound plate). Remember to do these slow and controlled and use muscle mind connection! #gluteworkout

134 likes

A split image showing a woman's neck and upper back from the side, illustrating a 'Before' view with a neck hump and an 'After' view with a reduced neck hump, promoting an exercise to reduce neck hump.

Exercise to get rid of Neck Hump

The dreaded neck hump is more common than ever- younger and younger people are getting it due to poor posture, phone use, and sitting constantly. I love reducing the risk of neck hump with this strengthening exercise. Perform this 3-5 times daily for the best results! I love this exercise becau

5903 likes

Try this Seated Exercise Combo.

Easy on your knees and joints for the last exercise. If you can’t raise both arm, alternate and raise one at a time #thickchickfitness #seatedworkout #chairexercise #athomeworkout #fitnessmotivation #lowimpactexercises #bodypositivity #saintlouis #fitspiration #plussizef

113 likes

magic 4 exercise workout for quads

one of my favorite quad workouts recently! remember that the staples work & are still around for a reason 🩵 1. pendulum squat: 2x8-10, 1x15 - with these i do two heavier working sets, then drop the weight for what we call a back off set, where the focus is a little higher rep 2. leg pres

185 likes

ADVANCED Exercise that will GROW your GLUTES! 🫶

Save this 2-in-1 exercise for your next glute day 😮‍💨❤️‍🔥 don’t forget to go heavier each set👏🏼 For 1 rep: -Wall B-Stance RDL right into Bulgarian Split Squats Complete 3 sets of 12 You got this 💪 #glutesworkout #glutes #rdl #bulgariansplitsquat #glutegains #rdls #rdlworko

71 likes

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