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&#

Are you ready to sculpt those glutes and make them stronger than ever? 🔥🍑 If you’ve been on the hunt for a treadmill workout that specifically targets your glutes, you’re in the right place!! This 60-minute treadmill routine is designed to activate your glutes, improve endurance, and help you bu

Are you looking for a leg workout that is not too complicated, but still kills your legs? Follow these sets and reps and adjust to your liking. This workout hits hamstrings, quads, calves, and glutes- of course! I implement my leg days three times a week, upper body two times a week. #lemon8part

When you first start working out, its important to start with the basics. Don’t throw yourself into something you’re not ready for. This is the perfect split for someone who is just starting to strength train, and can only workout 4 times a week. I’ll share some exercise examples for each day below

This one of my favorite smoothies to make!! I lost 10LBS in a WEEK drinking this Smoothie. I love how this smoothie makes me feel fuller longer than any other smoothies. If you want to be adventurous add some spinach or Kale to it. You don’t even taste it in the smoothie and it gives you a fuller f

To effectively train your calves for lean, toned legs without significant muscle bulk, consider my approach: 🍋Frequency: Aim to train your calves 1-2 times per week. This frequency allows for adequate recovery while still stimulating muscle growth and endurance. 🍋Number of Exercises: For each

here is a KILLER stairmaster routine you need to try!! This is great for experienced gym goers! the workout: level 7: 5 minutes level 15: 4 minutes level 13: 3 minutes level 11: 2 minutes level 9: 1 minute repeat 3-4x a week and LMK how you like it!! #stairworkout #stairclimber

Let’s talk about walking for weight loss. It’s simple, accessible, and something almost anyone can do. But the big question is: when is the best time to walk to shed those pounds? Here’s the thing—there’s no one-size-fits-all answer, and what works best for you might depend on your goals, sched

If you’re not sure what to do before your next workout, this is for you! Don’t skip your warmups! This is essential to move better, avoid injury and make more results because you can go through a fuller range of motion vs if you’re stiff. Each warmup I do for about 20 sec each side. Dyn

💖 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

⭐️Start flexing your feet today for plenty of benefits!👉 🧐Many people overlook ankle stability, leading to weak ankles and difficulty with foot movements. Regularly practicing dorsiflexion (pulling your toes toward your shin) and plantarflexion (pointing your toes downward) can help strengthen y

Strong, sexy calves aren’t just for dancers! ✨ They’re one of the most undertrained muscles, and arguably the most important! The wellness girlies are finally catching on, especially if you’re into biohacking and longevity 🙌 There’s a reason they’re literally known as your “second brain” 🤌🏼 Shar

Get ready to feel the burn, babes! 🔥 The Deficit Reverse Cable Lunge is a game-changer for building that peach 🍑 and sculpting those legs! Here's why: it activates your glutes like no other, while targeting quads, hamstrings, and calves for a killer lower-body workout. ✨ How to: 1. Stand

Unlock your tight hamstrings with just 3 steps. Your posterior chain (the entire backside of your body) is interconnected and it starts with your feet. You have to address more than just your hamstrings for a more flexible posterior chain. Try these 3 moves: 1. Roll your feet- grab a small

Barre is a full body workout that combines ballet, Pilates, & yoga. I recently started taking barre & I LOVE it! You get an amazing full body burn & feel so good after. Here is a barre inspired workout you can do from home⬇️ 1. Reverse lunges with a pulse x 15 per leg Step back int

Standing stretches are an accessible way to still work on your flexibility and release your tension if you find getting down on the floor to be challenging. If you don't have a bench you can use the back of a chair or couch. Stretch 1: Bench-assissted Downward Dog. This exercise stretches yo

If you wear heels a lot or are an avid runner, then try these calf releasing exercises to lengthen out that muscle, release any tension, and mitigate any stress that your lifestyle is putting on your calves. Releasing your calves is also amazing for tension in the back of the knees and lengtheni

Here is a cardio workout you can do at the gym that will leave you sweaty and fulfilled! This involves the treadmill and the stair master and if done consistently, will burn stubborn fat! I always feel so accomplished after this workout and you can repeat each workout as many times as you can to

Quads 10,8,6, failure increase weight each set, for last set do first weight - hip thrust (keep your back straight and your chin tucked, push through your feet and hold at the top for 2 seconds) - Leg press (position your feet closer together and mid level on the leg press during reps) - Leg

Let’s grow our quads and calves 🔥 The lineup: 💥 Leg Press 💥 Hack Squat 💥 Leg Extensions 💥 Calf Raises (yes, we train calves too) PSA: Your calves will grow from heavy compound lifts like these. You don’t need a million variations—you just need intensity, intention, and consistency. Qua

Building my quads has been one of the most challenging muscles to build. Some days I feel like they’re so tiny, other days I feel like they’re coming along nicely. Anywho. Some days the gym is so busy I can’t get to the free weights and have to use machines only. So if you’re like me, or maybe yo

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This may be the hardest glute superset I’ve ever done! It just fires up the glutes different 👏🏼 I get an amazing connection and burn doing this! Be sure to go slow and controlled, really focusing on mind to muscle! Bonus points for dropping the weight at the end of steps and burning out

ready to destroy them gloots?! Try this one out on your next glute day 🫡 Each rep range should just be a goal! If you’re using a weight where you don’t fail between the written rep range, shoot for more girl 👏🏼 otherwise, you should be failing out in that rep range with the weight you are

yall have GOT to try my favorite glute day workout for a juicy pump!! the 10x10x10 is my favvvv the workout: - 10 regular hipthrust - 10 KAS glute bridges - 10 second hold repeat circuit 3-4 times!! save and try this next time you have a lower body day and watch your glutes burnnnn

Finished with core and cardio 🤗 -> back after having to take off almost a month and it feels so good to lift again🙏 #legday #lowerbodyworkout #workoutroutine #fitnesstips #quadworkout