384 followers

Follow

Follow

Follow

1/5

1 saved

Feeling guilty about taking long breaks between workouts?

Most people don’t realize how much rest between sets actually impacts muscle growth and strength progress.

If you’re rushing your workouts trying to stay “intense,” you’re probably holding yourself back.

Your muscles need recovery between sets to lift heavier, apply progressive overload, and grow over time.

You don’t need to train harder—just smarter. 🧠

Save this for your next leg day or push day 💪🏽

#gymtok #fitnesstips #musclegrowth #progressiveoverload #restday

2025/10/7 Edited to

Related posts

Feeling guilty about taking long breaks between workouts?

Feeling guilty for taking longer breaks? Don’t. Research shows that more rest between sets = more muscle and strength. You can rest 2–3 minutes for compounds, 60–90 sec for smaller muscles. Save this for your next lift 🔥 #glutegrowth #femalefitness #gymtips #restday #gymtok

5 likes

At Home Back Workouts💪🏼💗

Going to the gym can sometimes be too hectic with a busy schedule, so here are some effective at-home back workouts to tone that back and snatch that waist with ZERO weights! ✨ Pull downs 💕 3 sets of 10 reps Have your arms by your head and pull down as if you have a bar in your hands. Cable

853 likes

Glute Gains 101: Anatomy, Workouts, and Tips🍑🎯

🍋Before you can start to grow your booty nice and big, you gotta know the muscles that make up your glutes to be able to target 🎯 them! (see slide 9 for visual) ❤️Gluteus Maximus: This is the largest muscle of the three and is located at the back of the hip. It's responsible for hip exten

8733 likes

10 Minute Glow-Up Workouts

No gym? No problem! Here are some of my favorite quick at home workout routines, no equipment needed! 🏋🏽‍♀️ If you want to tone your lower body, upper body, are trying to lose weight or even tone your figure… ⏳ Save & screenshot this post for quick 10-min workouts you can do literally

2818 likes

Six workouts that help with a flatter stomach

Six workouts that help with a flatter stomach and a bigger butt 🫶🏽 #gymmotivation #gymideas #fyp #bodytransformation #viral

4461 likes

Core workouts that work!

Add these exercises to your next workout #coreworkout #bodytransformation #fitnessjourney @Lemon8 Fitness #10minuteworkout #lemon8challenge

756 likes

All cable machine workouts

#cablemachineworkout #lowerbodyworkout #gluteworkout #glutegrowth

186 likes

A woman in athletic wear performs a cable exercise, with text overlaying 'At Home SLIMMING EXERCISES No Gym? No Problem!' and listing target audiences like college students, stay-at-home moms, and those with gym anxiety.

This image details a 60-minute no-equipment cardio workout, including a 5-minute warm-up, 50 minutes of high-intensity intervals (running, jumping jacks, burpees, mountain climbers) alternating with moderate recovery, and a 5-minute cool-down, recommended 3-4 times weekly.

This image outlines a 30-minute jump rope session, featuring a 3-minute warm-up, 24 minutes of high-intensity jump rope alternating with rest, and a 3-minute cool-down with calf stretches, recommended 5-6 times weekly.

Workouts to Melt FAT Fast🔥🍑At-Home or Dorm Room

Whether you’re a girly dealing with gym anxiety, a college student drowning in assignments, or a busy mom juggling kids, finding time to work out can feel impossible. But staying active is key to staying healthy, keeping stress in check, and slimming down. The good news? You can achieve your fi

762 likes

Toned Upper Body Workouts 🔄 Building Muscle Tips✨✨

So, you’ve got upper body goals. And now you’re wondering: Do I want my arms to look tight and toned? Or do I want to build them up and see real muscle definition pop out of my sleeves? Either way, you’re in the right place. This post is going to get super real, super detailed, and super support

347 likes

Drop crunches and pick up these ab workouts

Day 1 V-Sit: Begin in a seated position with hands and feet on the floor. Contract your abdominal muscles and core slowly and lift your legs up to an extended position at a 45-degree angle with your torso. Reach your arms straight forward or reach up toward your shins as you can Alternative:

160 likes

Workouts for at home !

All of these are for 30 secs and if you want to modify them you absolutely can.Let me know if cant find how to do one! ✅ Workout: • Standing Oblique Crunch • Russian Twists • Bicycle Crunches • Side-Lying Leg Raises • Heel Taps • Moun

3135 likes

A weekly home workout plan displayed on a light background, detailing exercises like squats, planks, crunches, jumping jacks, lunges, wall sits, sit-ups, butt kicks, and push-ups for Monday through Friday, with the weekend as a rest day. Motivational phrases are also included.

Who wanna join me in a workout #workoutathome💪 #workout 🏋️ #Lemon8Diary #work out for me..💋 @Lemon8Parenting #Lemon8 #lifestyle

1554 likes

Workouts to shape your back at home

One muscle group I’m targeting twice a week for the rest of the year is my back! It’s so many outfits I skip out on because they are open back 😭😭. We not doing that next year, so now is when we begin the work 🥳! These back workouts are easy and simple enough to be done at home, and all you need

1253 likes

Top Round 🍑 & Toned Body Workouts✨ Dumbbells Only✨

If you're looking to grow your glutes but can’t make it to a gym, I’ve got great news—you can build your dream body literally anywhere! Whether you're in your living room, at your apartment gym, in a dorm room, or even at your local university gym, all you need is a set of dumbbells and res

354 likes

A workout guide titled 'LOWER BODY HIIT' showing eight illustrated exercises: bodyweight squats, plyo lunges, kettlebell swings, kettlebell RDLs, fast feet, squat jumps, pulse squats, and wall sits. It details a 20-minute HIIT workout with increasing exercise durations per round.

A black and white illustration guide featuring six lower body exercises: dumbbell squat, Bosu ball squat, Bulgarian split squat, dumbbell squat clean & press, goblet squat, and sumo/pli dumbbell squat, each listed for 2 sets of 20 reps.

Two pairs of dumbbells, one pink and one black, resting on a wooden floor. A white ladder-like structure and colorful string lights are visible in the background. The image has a yellow text overlay that reads 'Fitness Habits'.

lower body workouts

here are some at home lower body and legs workouts you can try as a beginner! i love doing these at the end of a workout 15-20 minutes or followed by a good walk/run. and don’t forget water it’s so important 💦 #transform #lemon8challenge #letschat

842 likes

A woman in a black sports bra and red shorts performs a lateral raise with a dumbbell. Text overlay reads "My Workout Routine for a Slim Upper Body" and lists "Back, Shoulders, Triceps" as focus areas, with arrows indicating muscle groups.

Text outlines a toning routine focusing on compound movements, including 3 upper back, 2 middle/lower back, 3 triceps, and 2-3 shoulder exercises. It also details a 20-minute HIIT pre-workout and 10 minutes of dynamic stretching, mentioning an ab workout in the description.

This image explains that excess arm fat results from calorie surplus, influenced by genetics and hormones. It emphasizes that spot reduction is a myth and total body fat loss through a calorie deficit (300-500 daily) is crucial for reducing arm fat.

Get a Toned & Slim Upper Body: Workouts + Tips

🍋How to Prevent Arm Fat: Maintain a balanced diet and exercise regularly to prevent fat accumulation. Avoid insulin-spiking snacks and prioritize nutrient-rich foods to support weight management goals. Additionally, prioritize sufficient sleep, as inadequate sleep can hinder weight loss efforts.

250 likes

Drop crunches and pick up these ab workouts✨

Summer shredding through the summer🫦🙂‍↕️ Quick run through on how this works: you do one of each exercise with minimal breaks in between and that is 1 set. This whole ab routine is a working set of 3 so you take bigger breaks after a run through of each set! The exercises here is working your de

681 likes

A split image showing a woman's fitness transformation, with text overlaying "3 glute workouts to do 2X a week to shape your glutes" and a "SWIPE" arrow. The left shows her before, and the right shows her after, highlighting glute development.

A woman demonstrates the Russian Deadlift exercise in a home setting, holding dumbbells. Text overlay indicates "RUSSIAN DEADLIFT 3SETS 12" reps.

A woman performs the Good Mornings exercise in a home setting, bending forward while holding a weight. Text overlay indicates "GOOD MORNINGS 3SETS 12REPS".

3 glute workouts you need to do 2x a week

Definitely save this for later!! Good thing about these workouts is the fact that they can be done in the gym or at home! If you’re trying to tone or shape your glutes, you should really be training them at least twice a week, if you’re looking to build them in size (or build what you don’t have) t

3846 likes

Back pain Holding you Back to do your workouts ?

Back pain during leg day is often a sign of tight hips, which can prevent your glutes from fully engaging. Hip mobility exercises help open up the joint, taking pressure off your lower back and allowing your glutes to fire more efficiently. Incorporating these movements before your workout not only

1246 likes

Workouts to grow your glutes 🍑🔥

Everybody wants to grow their glutes or at least tone them, but let’s make sure we’re doing it with intention. There are 3 parts to the glutes so there are specific workouts that target those specific areas! You target upper glute workouts to target your shelf, side glute workouts to target you

873 likes

4 Day Split for BEGINNERS - with workouts 🏋🏽‍♀️💦

My biggest tip for all my beginner gym girlies is to stick to a workout split for at least 4 weeks. Yes, that means doing the same exact workouts every single week. If you stick to the same lifts and do them consistently you WILL see improvement (both how much you can lift and visibly in the mirror

236 likes

DO THESE 4 WORKOUTS to become a better runner🏃🏼‍♀️

experiencing runners knee or instability in your lower body while beginning your running journey? these movements will help with stabilization and strength (specifically your knees) to move forward pain & injury free!! #lemon8partner #workout routine #workoutforbeginners #runnersoflem

269 likes

A woman in blue workout attire stands, with text overlay "Slim Thighs Workouts" and arrows pointing to her thighs, introducing the workout routine.

A split image shows a woman demonstrating "Squat Side Taps" with text indicating "3 sets of 10 reps," illustrating the exercise movement.

A split image shows a woman demonstrating "Squat In n Outs" with text indicating "3 sets of 10 reps," illustrating the exercise movement.

Slim Thighs Workouts✨🦵🏼

Finding the right workouts to slim and tone your thighs, especially the inner part, can be tough! Which is why I’m sharing my quick thigh workouts to slim and tone! •Squat Side Taps (3 sets of 10 reps) Get into a squat position and tap each foot onto the side back & forth. •Squat In n Outs

609 likes

A person stands in a gym, viewed from behind, with the text overlay 'ARM DAY WORKOUTS TO SLIM YOUR ARMS,' indicating the focus of the workout routine.

A split image shows a person demonstrating the '3x15 overhead shoulder press' exercise with dumbbells, from the starting position with arms extended overhead to the mid-position with arms out to the sides.

A split image shows a person performing '3x15 dumbbell curls' from a side view, illustrating the movement from arms extended downwards to dumbbells curled up towards the shoulders.

ARM DAY WORKOUTS TO SLIM YOUR ARMS

For days I'm in a rush and only have dumbbells, these are my 3 go-to workouts for a quick and effective arm day! Adjust the weight by preference, I personally stick between 10-15lbs for these workouts because I do 15 reps of each - but feel free to make adjustments to your own liking! Do these

1280 likes

A woman in athletic wear, viewed from behind, showcasing her glutes and legs. Overlay text reads "7 DAY WORKOUT PLAN FOR Big Glutes & Toned Legs" with peach emojis, indicating a fitness guide.

A white text overlay on a plain background detailing "Day 1: Power Walking + Pilates" workout. It outlines a 45-minute power walking routine with warm-up, steady-state, cool-down, and optional tips, followed by a note about full workouts in the description.

A white text overlay on a plain background detailing the "Pilates Routine (20 minutes)" for Day 1. It lists exercises like Leg Circles, Single Leg Bridge, and Side-Lying Leg Lifts with specific reps, sets, and rest times.

Lose Thigh Fat Fast: Workouts & Tips for Women 🍋✨

Many women struggle with slimming their thighs and toning their legs without adding muscle bulk. While strong, muscular thighs are empowering and aesthetically pleasing to many, some prefer a slimmer, more toned look. Achieving this requires a specific approach to training and diet! In this post

219 likes

Struggling to find workouts for YOUR body? ✨

I’m your girl for all you workout routines. If you’re plus-size and feel like the fitness industry isn’t made for you, this workout is for you. Start here and lmk how you feel after a week of this routine. Rest the weekends and drink plenty of water. #work out for me..💋

12 likes

3 Min INTENSE Upper Body & Ab Workout🔥

7 workouts, 10 Seconds each, NO BREAKS🔥 It only takes about 70 seconds to complete one circuit! With a 1 minute break in between, repeat this workout 2 more times and feel your upper body and core sore by TOMORROW!🏃🏻‍♀️ Do this workout 2x a week in addition to your split for the best results!

82 likes

See more