1449 followers

Follow

Follow

Follow

1/2

142 saved

128

Here’s another Awesome workout 🔥

#work out 💪 #workout 🏋️#summerbod #beautyfinds #Fitness @DrMegRyan

4/8 Edited to

This 30-minute full-body workout plan, spread across six days, is a fantastic approach to consistently improving your overall fitness while accommodating a busy schedule. I've tried similar plans and found that dividing workouts into focused themes — like strength, endurance, and agility — keeps things fresh and challenges different muscle groups effectively. On Strength Day, exercises such as dumbbell deadlifts and bent-over rows help build muscle mass and improve posture. If you're new to strength training, starting with lighter weights and focusing on form is key. The Endurance Day is great for boosting cardiovascular health with activities like mountain climbers and burpees, which also increase metabolic rate. Incorporating Balance Day with moves like skater squats and superman holds enhances stability and core strength — fundamental for injury prevention. The Hybrid Day cleverly combines strength and endurance exercises, ensuring full-body engagement. Agility and Functional Days include box jumps and squat thrusts that improve coordination, speed, and functional movements used in daily life or sports. I recommend repeating each circuit 2-3 times depending on your fitness level, paying attention to proper rest. Consistency with this routine can lead to improved strength, better endurance, and a more toned physique, perfect for achieving that summer body goal. Remember to complement workouts with proper nutrition and hydration for optimal results. What I’ve found most effective is tracking progress weekly to stay motivated and progressively increasing reps or intensity as endurance builds.

Related posts

A woman in a gym takes a mirror selfie, showcasing her glutes. Text overlay reads "GROW YOUR BOOTY NOT YOUR WAIST OR LEGS" with pink arrows pointing to her glutes, emphasizing the workout's focus.

A graphic titled "MY WORKOUT #1" illustrates six exercises with line drawings: Dumbbell Side Lunge, Standing Dumbbell Calf Raise, Dumbbell Deadlift, Kettlebell One-Legged Deadlift, Bulgarian Split Squat, and Barbell Squat, each with specified sets and reps.

A graphic titled "MY WORKOUT #2" illustrates six exercises with line drawings: Dumbbell Lunges, Weighted Glute Bridge, Lying Side Leg Lift/Raise, Dumbbell Deadlift, Lying Leg Raise/Lift, and Plank, each with specified sets, reps, and weights.

Workout for slim, toned legs 🥰

Hey guys back with another leg workout focusing on building the quads and glutes for slimmer toned legs. Try this workout on your next leg day:) I started with leg press and placed my feet in the middle of the platform, shoulder width to focus more on the quads. I did one warm up set and then 4 w

3457 likes

A woman in athletic wear kneels on a bed, smiling, with text overlay "bed booty burn workout" and "do these exercises to grow your glutes!". Peach and flame emojis are scattered around, emphasizing a glute-focused home workout.

A woman demonstrates the 'fire hydrant + hold' exercise on a bed, showing the starting position with a neutral back, then opening her leg to the side, and finally extending it, with instructions for 15 reps, 4 sets.

A woman demonstrates 'straight leg fire hydrants' on a bed, showing the movement of lifting her leg to the side while keeping hips facing the floor, with a tip to lead with the heel for glute engagement, for 15 reps, 4 sets.

BED BOOTY BURN WORKOUT 🍑🔥

Hey beauties! Back at it again with another bed workout series here. Let’s do a booty burn bed workout that will leave your glutes on fire. Perform these exercises for 15 reps, 4 sets. LET’S GO! - Fire hydrant + hold - Straight leg fire hydrants - Donkey kicks Try this workout out and let m

11.7K likes

BED GLUTE WORKOUT 🍑🍑🍑

Another bed series workout for you! I absolutely love these glute exercises because they are so effective at targeting the largest part of the glutes (gluteus maximus). The key with these exercises is to squeeze each and every muscle. You may also add a resistance band for an extra challenge! Here

4032 likes

IN BED GLUTE WORKOUT BURNOUT 🍑

IN BED GLUTES WORKOUT BURNOUT !! Back at it again with another bed workout series …. Today we have an amazing glute workout to get you toned for summer, let’s go! 1- Donkey kick to crunch - Perform for 45 seconds, rest for 20 seconds, repeat 3x. 2- Donkey kick pulses - Perform for 45 seconds, r

5427 likes

another home workout!!

#athomeworkoutroutine #athomefullbodyworkout #athomefitness #summerbod #weightlossandfatloss

4905 likes

Here’s another AB Attack workout🔥🔥

131 likes

VIRAL FUPA WORKOUT

The viral workout on TikTok that help me melt my FUPA • is hose ready for another round of 7 day FUPA CHALLENGE??!!?? #fupachallenge #morningmotivation #fyp #momof8 #momswhoworkout #homeworkout #womenwhoworkout #hmongmom

16.9K likes

Beginner Pilates A$$ & Abs workout

If you’re looking to grow your glutes & tone your core from home then this workout is for you. This is your sign to start Pilates! Full workout details⬇️ WARM UP Cat/cow stretch Inhale drop your belly look up, exhale round at your spine and look down. Repeat x5 Bird dogs Inhale ext

3026 likes

Mom Tip: Before you try another’belly fat’ workout

Heal diastasis rect - ab separation, rebuild postpartum core, reduce low back pain, flatten belly with these c-section safe workouts 💪 #postpartumworkout #postpartumcoreworkout #mompouchexercises #mompooch #diastasisrecti

1210 likes

A woman in black leggings and a grey crop top takes a mirror selfie, showcasing her glutes and waist. Pink text overlay reads 'Beginner A$$ & Abs Pilates workout' with a peach emoji. White arrows point to her waist and glutes.

Two panels show a woman performing 'Bird dogs' on a yoga mat outdoors. The top panel shows her extending her right leg and left arm. The bottom panel shows her bringing her left elbow to her right knee.

Two panels show a woman performing a 'Reverse plank' on a yoga mat outdoors. The top panel shows her body in a straight line with hips pressed up. The bottom panel shows her with hips lowered, resting on her hands.

Beginner Pilates workout

Grow your glutes & snatch your waist with this beginner Pilates workout! No equipment is needed for this at home workout. Details⬇️ 1. Bird dogs -start in a table top -extend your right leg and left arm -bring your elbow to knee underneath you -repeat for 8 reps per side! 2. R

17K likes

Just another 🍑 workout

👉🏼Weighted step ups (4x12 ea. side) 👉🏼Hip thrust (4x12) 👉🏼Goblet squats (4x12) 👉🏼Cable kickbacks (3x12 ea. side) #legday #bootyworkouts #workout #legroutine #Fitness #Lemon8Diary #healthylifestyle2024 #healthy #lifestyle #legdayworkout

12 likes

A woman in athletic wear takes a mirror selfie, with text overlaying "Slim Thick WORKOUT SPLIT" and "MAXIMIZE GAINS WITH JUST 3 WORKOUTS A WEEK," introducing a busy girl workout plan.

A woman in athletic wear takes a mirror selfie, with a list of Day 1 exercises for Upper Body & Abs, including bicep curls, shoulder press, DB bench press, assisted pull-ups, lat pulldowns, weighted Russian twists, planks, and bicycle crunches.

A woman in athletic wear takes a mirror selfie, with a list of Day 2 exercises for Lower Body, including lunges, DB squats, leg extensions, leg press, DB step-ups, DB deadlifts, and an incline walk.

Busy girl workout split 😮‍💨

Hey girlies! I’m back with another busy girl workout split! This split is for the girlies that want to maximize the gains with only 3 days of workouts 😮‍💨 ➡️ For this split you’ll want to push yourself and go medium to heavy weight on the first two days and then lighten up for the HIIT workou

587 likes

ANOTHER BAT WING WORKOUT !

More tricep workouts means less bat wings...which also means...I'M HERE FOR IT!! This workout is all triceps baby! I used 4 different resistance bands for this workout and did 3 sets of 8, 10, and 12...8 reps with the highest resistance I could do and 12 with the lowest resistance I cou

156 likes

Friday was just another workout... FRICK’N AWESOME

Friday was just another workout... A FRICKEN AWESOME WORKOUT! Endorphins were endorphining 🥰🫶🥰 #gymgirl #fitness #motivation #GymTok #notperfectisperfect @Coach Jimmy Torres @Julia S Garcia @Myzone @brandonlocatell38 @CoachAdamRios @Live fit coach

1 like

Sexy shoulders workout: 4 awesome exercises

Lateral raise: 3 sets of 6-10 - Lift dumbbells out to the sides, arms angled slightly in front of you - Stop when the weights are shoulder level - Hold for one second, then bring them back down Rear delt fly: 3 sets of 10-12 - Lay your body against an inclined bench - Start with arms hangin

47 likes

Another HIIT Workout

#hiitworkout #blackwomenwhoworkout #workoutoutroutine #womenwhoworkout

11 likes

A plus-size woman holds a pink adjustable kettlebell in front of her, with text overlay reading "at home beginner workout tutorial for the plus size girlies! (part two)" and "Swipe."

A plus-size woman performs a squat while holding a pink adjustable kettlebell. Text overlay describes this as the first step for squats, mentioning the 12-pound adjustable kettlebell.

A close-up of a person's bare feet and hands holding a pink adjustable kettlebell on a carpeted floor. Text instructs to start at the bottom and swing the kettlebell up.

MY UNHINGED WORKOUT TUTORIAL FOR BEGINNERS AT HOME

Thought I’d post another unfiltered workout guide for my plus size girlies or beginners who are just starting to workout like me!! Definitely invest in a kettlebell or some weights, you can get them off amazon for under $30! I had to drop my sense of humor in these tutorials.. I honestly should pos

64 likes

A collage showing a woman demonstrating various Pilates exercises like bird dog, leg lifts, reverse plank, and glute bridge. Text overlays read "ASS & ABS Beginner Pilates" and "SWIPE," indicating an at-home workout guide.

A woman demonstrates the "Bird Dog" Pilates exercise. The top image shows her extending her right leg and left arm, while the bottom image shows her bringing her left elbow to her right knee.

A woman demonstrates "Leg Lifts" for Pilates. The top image shows her on her left forearm with her right leg lifted, and the bottom image shows her right leg extended back, ready to lift.

A$$ & ABS beginner Pilates workout (at home)

No equipment is needed for this at home beginner Pilates workout! Train your core & glutes with these 5 exercises. Details ⬇️ 1. Bird dogs -extend your right leg and left arm out on an inhale -exhale bring your elbow to knee underneath you -repeat for x10 reps per side! 2. Leg li

22K likes

DONT SEND ANOTHER PICTURE TO ANYONE!!

Don’t send another picture to anyone unless you have this feature off! #iphone #iphonetips #iphonehacks

6524 likes

LEAN ARMS WORKOUT

Tone your arms at home with this dancer arms workout!! No equipment needed, but as always feel free to grab some weights between 1-3 lbs to spice things up! 16 reps 4X Fortunately, there are several methods you can use to slim down and tone your arms, specifically pilates. Pilates is a gr

611 likes

Another calisthenics workout!! 🍋

Lower body calisthenics workout. Beginner friendly!! #calisthenicsworkout #calisthenics #beginnerworkouts #newyearnewhabits

44 likes

MEAN GIRLS WORKOUT 📓🩷

💖 Mean Girls Fat Burn Workout 💖 Hey loves! 🌸 Ready to burn some calories and get in shape while having fun? Let’s channel our inner Regina George and burn off those pounds the Mean Girls way. And remember, ON WEDNESDAYS WE WEAR PINK! 💕 1️⃣ “That’s So Fetch” Jumping Jacks + What to Do: Do 50 ju

696 likes

Deep Core and Fupa Workout

In the interest of our #embracevulnerability #lemon8challenge I must say my stomach is my problem child. Everything else is showing change quickly but TINA (that's what I call her) it's so stubborn. I only see a difference in pictures which I am grateful for that but this girl is READY

337 likes

A woman from behind, wrapped in a towel, with text overlays 'LEAN & TONED UPPER BODY' and 'SLIM THICCCK LOWER BODY' with peach emojis, illustrating the fitness goals of the workout routine.

Text outlining workout strategies: prioritizing quantity over intensity, using moderate reps for the upper body, and training glutes and lower body to failure for muscle growth.

Further workout strategies are presented, including progressive overload for the lower body, focusing on compound movements, and reducing bicep isolation for a toned upper body.

4 Day Slim Thiccck Workout Routine: Grow a juicy 🍑

When it comes to sculpting your dream physique, finding the right balance between strength and muscle definition is key. For many women, the goal is to build a toned upper body without adding bulk, while creating a fuller, more defined lower body—especially in the glutes. To achieve this ba

4768 likes

Another day another workout

This was leg and glutes day. Have finally found my leg days workout #legdayvibes #legdaygains #gymmotivation ✨Outfit Details: Willow boutique shirt and Halara leggings @Halara

1 like

My Glute Workout ✨

Yes, ANOTHER Glute Day! ✨ Sundays start my week & I always start my week with glutes but I do have 2 upper body days and a Full body day so don’t get it twisted… we hit every muscle group over here! If y’all have any questions, comment or dm me and I’ll be happy to help! #lemon8partner

37 likes

Another at home workout for you

You’re going to 3 sets of 12-14 of each of these exercises. Seated knee ups Squat swing catch Girl push ups with a row #athomefullbodyworkout #fitnessathomeworkout #homeworkouts #bodytransformation #healthybody

14 likes

4 day workout split to prep for 2025

Here’s a four-day workout split that is beginner friendly to help you lose fat and build muscle. All of these will of course need to be done inside of a gym. But I do have some at home workout routines posted already. The key is consistency so stick to this plan for the next six weeks to see th

196 likes

A night cityscape of the Twin Cities skyline with illuminated buildings, featuring the title 'AWESOME PLACES To workout in the Twin cities CLASSPASS EDITION'.

The exterior of a brick building featuring the 'SOLID CORE' sign and 'solidcore' branding, with text indicating 'lagree based pilates'.

A dark interior shot of '612 JUNGLE' studio with a green and white neon sign, highlighting 'heated yoga and pilates classes'.

Awesome places to workout in the twin cities✨⭐️

With everything that is going on right now it’s so important to take care of your health 💕 . . When in the Twin cities area here are some great local⭐️ Rating: studios to check out with class pass. . ⭐️Solidcore: This is all over the country and I have been to several different studios, the

1 like

The image displays a 'Spell Your Name Workout!' challenge on a whiteboard, listing exercises for each letter. It's part of a 30-day challenge, including warm-up, initial workout, 30-minute yoga, and cool-down, totaling 1 hour 30 minutes. Shared on Lemon8.

Spell your name WORKOUT CHALLENGE

I found this workout challenge on another app and thought I’d share it with my lemon 8 family!! So far I’m on day 3 and I can say it’s pretty easy while also being effective and fun! I chose to spell my first and last name so my workout could be longer. I also added a 10 minute pre and post

11.7K likes

A woman in a brown dress stands with her back to the camera, highlighting her upper glutes with a dashed line. Text overlays read 'Glute medius workout (upper glutes)' and 'Beginner Friendly', with a 'SWIPE' arrow.

A person performs hip thrusts in a gym, using a barbell loaded with weight plates and red risers for elevation. The text '1. Hip thrusts' is overlaid on the image.

A woman performs glute-focused back extensions on a hyperextension bench in a gym. The text '2. GF back extensions' is overlaid on the image.

Glute medius Workout (upper glutes)

**BEGINNER FRIENDLY** Build your shelf with this glute medius workout🍑 Your glute medius is a muscle located in your upper glutes and helps to contribute to the round looking glutes. Full workout details⬇️ 1. Hip thrusts 4 x 6-15 reps -start with a medium heavy weight you can do for 8

146 likes

Pilates Bar Workout at Home | Mommy Home Workouts

Here’s a Pilates bar workout for you! This one was a little random, but I was just going with the flow. Sometimes I don’t write my workouts out and basically just see the workout takes me. Now I’ve been getting asked how do I workout with my kids, which is something I’ve talked about in the past

284 likes

Beginner gym workout for sculpted shoulders & back

If you’re new to weights, here is an awesome workout to really sculpt your shoulders and back! Lateral raise (3 sets of 10-15 reps) - Start with dumbbells down at your sides - Lift them out to the sides, arm angled slightly in front of you - Try to keep your elbow level with your wrist (not h

25 likes

Another day, another workout!

Yay! Finally 4km, 1km further than yesterday 💪🏻 I was gonna do 3km but I fought my mental to beat that. Now I’m scared that I would get a cramp while I sleep tonight 😂 #storytime #lemon8contest #Fitness #workout

5 likes

🍋🏋🏼Another Day Another Workout 🏋🏼🍋

I’m gonna start splitting leg day into 2 days for now until I get back into the habit of doing them. Otherwise I dread ts so bad I don’t even do it. BUT today felt amazing Ill be back tomorrow to finish #fitnessjourney #workout #legday #fyp #bodytransformation Keep Going, Don’

7 likes

A collage showing a woman in a gym performing upper body exercises with dumbbells. Text overlays read "SHY GIRL UPPER BODY WORKOUT dumbbell only | stay in one spot." The images show her doing seated presses and bent-over rows.

Two images show a woman demonstrating the 'Seated dumbbell press' exercise. The left image shows her holding dumbbells at shoulder level, and the right image shows her extending them overhead, with instructions on form and tips.

Two images show a woman demonstrating the 'Dumbbell bench press' exercise. The left image shows her lying on a bench with dumbbells at chest level, and the right shows her pressing them upwards, with instructions and tips.

Shy Girl Upper Body Workout (Dumbbell Only)

Whether you're new to the gym or just feeling shy, here is an amazing upper body workout where you can stay in ONE spot the whole time! And another upside - all you need is dumbbells and a bench. Here's the workout: Seated Dumbbell Press - Put the seat at about a 30° incline - Posit

646 likes

Beginner friendly AB home workout!!

Here are 5 ab exercises for you to try at home!! You will do 3 sets of 30 seconds for each exercise. I suggest doing the first set of all exercises with 30 seconds on and a 30 second break in between each move. Then after you do each exercise for the first time repeat for another 2 rounds. If it’s

700 likes

Another Day Another Workout

As I stepped into the gym, the familiar sound of weights clanking and the rhythm of feet hitting the treadmill greeted me. The air was filled with the distinct scent of rubber mats and determination. I glanced around, taking in the vibrant atmosphere—people pushing their limits, sweat glistening on

13 likes

Another day, another workout 💪

Crushed today's workout 💪 with my Fabletics gear keeping me comfy and Celsius fueling the grind 🔥. If you're looking for performance and style, these are the essentials you need! Ready to take my fitness journey to the next level. ✨ #Fabletics #CelsiusEnergy #FitnessGoals #BrandAm

5 likes

See more