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Late night post workout recovery

#postworkout #embracevulnerability #discipline #momlifestyle

2025/9/24 Edited to

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A before and after comparison showing a woman's significant leg and glute growth, highlighting her current training split for leg growth. The left image shows her in a gym, and the right image shows her muscular physique in a gym setting.

A collage of a woman performing various weight training exercises, illustrating her workout split of 5x/week weight training (3 lower, 2 upper) and 5x/week cardio (30 mins). Exercises include lat pulldowns, glute kickbacks, and machine squats.

A mirror selfie in a locker room with text detailing a weekly workout schedule: Monday (quads & glutes), Tuesday (back & abs), Wednesday (glutes & hamstrings), Thursday (rest), Friday (shoulders & abs), Saturday (hamstrings & quads), Sunday (rest), with post-workout cardio.

workout split for leg & glute growth

i’m a wellness competitor, so growing my legs is a MUST. but regardless of that, i love this split to be able to focus on on growing my legs and glutes! i train 5x a week and do a little cardio after each training session. to focus on growing my lower body, i hit legs 3 times a week and upper bo

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6-Day Workout/Anxiety challenge 🏋️‍♀️

Swipe ➡️ For each workout day 🤗➡️ Day 1: Chest and Triceps 🌻Calm and Focused🌻 Day 2: Back and Biceps 🌻Mindfulness in Movement🌻 Day 3: Legs 🌻Grounding Exercises🌻 Day 4: Shoulders and Abs 🌻Controlled Movements🌻 Day 5: Full Body 🌻Balanced and Moderate🌻 Day 6: Active Rest 🌻Rec

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A vibrant image featuring a layered glass with banana slices, mango cubes, and a white layer, alongside a tall glass of blended yellow tropical smoothie. The text 'MORNING GLOW TROPICAL SMOOTHIE' is overlaid, promoting a refreshing and nutrient-packed drink.

WORKOUT RECOVERY SMOOTHIE 🍍🥭

The best time to enjoy this Tropical Glow Smoothie is in the morning as a refreshing, nutrient-packed breakfast or post-workout for muscle recovery and energy replenishment. The combination of fruits, protein, and healthy fats makes it ideal to kickstart your day or refuel after exercise! Healt

808 likes

A top-down view of a treadmill with a person's leg in blue leggings and white shoe. Text overlays describe a 'Treadmill Workout to Target Your Glutes' with terms like 'Lower Body Blast,' 'Glute Sculpting,' and 'Booty Burn,' featuring peach and sneaker emojis.

A white page titled '60MIN. GLUTEBURNER' detailing the first three segments of a treadmill workout: Warm-Up, Incline Power Walk, and High Incline Hill Climb. Each section includes duration, speed, incline, and exercise focus, accompanied by fire and peach emojis.

A white page outlining the middle and end segments of a treadmill workout: Speed Intervals, Reverse Walk, Incline Sprints, and Cool Down. Each section specifies duration, speed, incline, and exercise focus, with fire, heart, and snowflake emojis.

Glute SCULPTING Treadmill Workout for a BIG Booty🍑

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

1223 likes

POSTPARTUM recovery workout routine AT HOME💪🏼💦✨

Hi mamas, This week I’ll be posting some content a little bit different. I’m going to do a mini serious on postpartum workouts you can do right from your home. I’m a mom myself that’s on her own postpartum recovery journey & I have a background in physical therapy. If you just had a ba

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🚨Get More Out of Your Workout by Warming Up 🚨

Warming up before a workout is crucial for several reasons. ✅It slowly warms up the heart and blood vessels, ✅increasing your body temperature and ✅enhancing blood flow to your muscles. This process not only helps ✅reduce muscle soreness but also ✅lowers the risk of injury. By preparing

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POST PARTUM 12 week workout plan

I put together this 12 week plan so that you don’t have to worry about what to do. First off, the first 12 weeks are where you should rest and recover the most. Remember that it took 40 weeks to make this baby and your body is going through major changes, so give yourself some grace. You can ta

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A smiling woman in athletic wear sits on a yoga mat, with dumbbells and a water bottle nearby, introducing an "AT HOME WEEKLY WORKOUT."

This image details Monday's "Lower Body & Booty" workout, including a 5-minute warm-up and a 3-round circuit with exercises like squats, glute bridges, and donkey kicks.

This image outlines Tuesday's "Upper Body & Arms" workout, featuring a 5-minute warm-up and a 3-round circuit with exercises such as push-ups, tricep dips, and bicep curls.

At Home Monday-Friday Weekly Workout 💪

This at home weekly workout routine will get you summer ready! It’s never too late to start. Swipe to learn more. Comment below if you would like my Saturday & Sunday Workout. Put your body to the test with this routine & you will definitely see results I know I do and I feel so much bette

99 likes

A person is exercising on a leg press machine, with various food icons like meat, avocado, peanuts, and shrimp surrounding the text "FOOD FOR MUSCLE GROWTH" overlaid on the image.

A white page titled "Red Meat" lists top sources like beef, lamb, and bison with their protein content per 3 oz serving, along with benefits such as high iron and creatine.

A white page titled "Poultry" lists top sources like chicken breast, turkey breast, and duck with their protein content per 3 oz serving, highlighting benefits like low saturated fats.

Foods for Muscle Growth, Repair, & Recovery🥩🥑🥜🧀🍤

Building muscle isn’t just about lifting heavy weights or following an intense workout routine. Your nutrition plays a critical role in muscle growth, repair, and recovery. Specific foods provide the essential nutrients your body needs to repair microscopic tears in muscle fibers, replenish energy

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Workout Routine to get you Summer Body Ready

If you're aiming to shed weight and sculpt your body for the summer season☀️, it's essential to adopt a balanced approach that combines proper nutrition🌯, consistent exercise👟, and lifestyle habits 🧘 conducive to your goals. Here's a roadmap 🗺️ to help you achieve your desired resul

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A woman in purple leggings and a grey sports bra is in a plank position, showcasing her glutes in a gym setting. Overlay text reads "BIG GLUTES +FLAT TUMMY -DEBLOAT- -NUTRITION- -WORKOUTS-" and her username.

This image explains how the StairMaster targets glutes and abs. It details how step climbing and hip extension work the glutes, and how core stability and engagement through movement strengthen the abs, with a woman on a StairMaster.

A 10-minute intense StairMaster warm-up or cooldown routine is outlined, with specific levels and durations. It notes this is not a full workout and suggests using it before or after a main session.

Ultimate Abs & Butt Workout 4 Flat Stomach & BIG🍑s

Dreaming of a small waist and a big, round butt? Trust, you're not alone and I wanna help make that happen for you! Achieving a trim waist and a peachy bum not only boosts confidence but is very much do able! The benefits of strong abs and glutes go far beyond aesthetics. 🍋Toned abs n

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🍑Glute Gains and Lower Body Workout🍑

Why I do 10 mins or more of cardio BEFORE my workout and stretching: ❤️‍🔥Increased Blood Flow: A warm-up increases blood flow to your muscles, which helps deliver oxygen and nutrients, preparing them for the upcoming activity. ❤️‍🔥Improved Muscle Elasticity: When you warm up, your muscles bec

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Workout Routine to Get Toned and Sexy by Summer☀️🍑

☀️6 Days a Week + Active Recovery Plan☀️ ✨Day 1: Glutes and Abs✨ ✅Glutes: Squats - 4 sets of 12 reps Smith Machine Hip Thrusts - 4 sets of 10 reps Bulgarian Split Squats - 4 sets of 12 reps each leg Single Leg Leg Press - 3 sets of 15 reps each leg Glue Extensions - 3 sets of 15 reps

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Build a Fat-Loss Workout Plan For Summer 🍑✨🔥

Hey ladies! Ready to build your own weight-loss workout plan? Rule☝️: Weight-loss workout plans aren't just about cardio. If you're on a weight-loss journey, you've probably asked yourself, "What should I eat?" (See slide 3) and "What should my workouts look like?"

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A person holds two white supplement containers, with an overlay text stating, 'STOP WASTING YOUR WORKOUTS— This is What Your Muscles Actually Need!'

Two white supplement containers are displayed, one for fast-digesting protein and another for glycogen replenishment, with text explaining their benefits for muscle recovery.

A person holds two white supplement containers, with an overlay text emphasizing the importance of post-workout nutrition for muscle growth and recovery.

Post-Workout Stack for Muscle Growth & Recovery

I used to walk out of the gym, drink some water, maybe grab a snack, and call it a day. But once I actually learned what my muscles needed after a workout, everything changed. Post-workout nutrition isn’t just “extra”—it’s what determines if your muscles grow or just stay broken down. And the righ

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A woman in a blue sports bra and shorts takes a mirror selfie in a gym, showing her toned physique. The text overlay reads, "Training 4-5x a week...", indicating a balanced workout frequency for progress.

A woman in a black long-sleeve crop top and light green shorts takes a mirror selfie in a bathroom. Text overlays state, "Training 6x a week..." and "inflamed, stressed, weak, burnt out.", reflecting past struggles.

A person's legs and feet in white sneakers are shown on a dark floor. The image lists strategies like following a workout/nutrition plan, 10k steps, cardio, core, active recovery, stress management, and 7-8 hours of sleep.

How I workout less but make more progress

There was a time when I thought training six days a week was the key to progress. More workouts = better results, right? Wrong. I was constantly tired, struggling to get stronger, not seeing aesthetic changes, and feeling burnt out. My sleep sucked, my stress was high, and worst of all…I was bin

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Post-workout recovery essentials

Post-workout recovery is just as important as the workout itself. It's when your body heals, rebuilds, and becomes stronger. Without the right recovery, you can increase the risk of injury, burnout, or even undo the hard work you've put into your training. Taking time to properly recover a

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A person in a red sports bra and shorts takes a mirror selfie in a gym, with the text overlay "20 MIN POST LEG DAY STAIR MASTER WORKOUT." The background features dark, textured walls and mirrors.

20 min post leg day stair master workout

This is perfect after leg day and great for fat burn because it hits the sweet spot between results and recovery for your body and goals! if you already train hard, moderate StairMaster gives you extra calorie burn without sabotaging leg gains, It keeps blood flowing through worked muscles, which

136 likes

The image features a hand resting on a blue and black foam roller, with text overlayed that reads "GOOD SORE vs BAD SORE AND HOW TO RECOVER IF YOU GO TOO HARD." A smartwatch is visible on the wrist.

The image shows a person's feet in slides on a leg press machine, with text defining muscle soreness and listing characteristics of "BAD SORE," such as persisting after 72 hours or affecting daily activity.

The image displays a hand on a foam roller, similar to the first image, with text outlining "WAYS TO SPEED RECOVERY" including stretching, foam rolling, resting for 48 hours, and low-impact movement.

Ways to Get Rid of Muscle Soreness Post Workout

Mild muscle soreness often occurs after weightlifting or other exercise as our muscles break down, become inflamed, and slowly heal. However, if this pain last for more than 72 hours, prevents you from sticking to your lifting program, effects your daily life, or decreases your non-exercise movemen

264 likes

A woman's postpartum body transformation, showing a 'before' image of her abdomen and a current mirror selfie at '8 months post partum', with text indicating a 'week by week recovery (c-section friendly)' plan.

Text outlining the first 3 months of postpartum recovery, emphasizing listening to one's body, the author's credentials as a certified personal trainer, and general guidelines for resuming physical activity after childbirth.

Text detailing postpartum recovery for weeks 1-6, focusing on 'REST AND RESTORE', including wearing a belly binder, the '555 rule' for rest, and instructions for a deep breathing exercise.

12 week Post Partum workout plan

I put together this 12 week plan so that you don’t have to worry about what to do. First off, the first 12 weeks are where you should rest and recover the most. Remember that it took 40 weeks to make this baby and your body is going through major changes, so give yourself some grace.  You can take

4 likes

A top-down view of a person's legs, one wearing a cowboy boot and the other a sneaker, with text overlay 'Cowboy Carter Leg Workout Hot Sauce in My Gym Bag Toned Legs Focused'.

A black background with white text outlining a 'GYM LOWER BODY DAY' workout, detailing 5 exercises: Barbell Front Squats, Leg Press, Dumbbell Walking Lunges, Cable Kickbacks, and Standing Calf Raises, with technique tips.

A black background with white text listing 'PLAYLIST 1: "HYPE GIRL ERA"', featuring 15 Beyoncé songs with their durations, totaling approximately 60 minutes.

Toned Legs & Thick Thighs Renaissance Workout 🌶️🤠🔥

Here’s my fav Beyoncé-Inspired Leg Day Series for y’all’s Gym Girl Era! Quads. Glutes. Calves. Confidence. And a whole lotta Bey! Whether you’re dancing through dumbbell lunges at home or pressing plates like you’re about to headline Renaissance World Tour II, this Beyoncé-inspired workout pl

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Todays Workout (Recovery Day Edition)

Wednesdays are my recovery days, so we take to the bike 💪🏻 Here’s what I did: 4 min warmup 35 sec hard + 25 sec easy (x4) 4 min recovery (slow) 45 sec hard + 15 sec easy (x4) 4 minute recovery 40 sec hard + 20 sec easy (x4) 4 minute recovery 30 sec hard + 30 sec easy 4 minute coold

47 likes

A glass of light-colored smoothie with a straw, surrounded by emojis representing various ingredients, and the text "PRE-WORKOUT PROTEIN SMOOTHIES RECIPES" in blue and white.

A recipe card for "Banana Almond Energy Boost" smoothie, listing ingredients like banana, vanilla protein powder, almond butter, almond milk, water/ice, and cinnamon, with a banana and granola in the background.

A recipe card for "Berry Oat Power Smoothie" with ingredients like mixed berries, rolled oats, protein powder, coconut water, and honey, shown with two pink smoothies and ingredients.

Protein Pre-Workout Smoothies 🥛🥤

Protein smoothies are an excellent way to fuel your body for a workout or recover afterward. They’re quick to make, easy to digest, and can be customized for your goals. Here are some delicious and nutrient-packed protein smoothie recipes tailored for different workout needs: 1. Pre-Workout Prot

684 likes

Post-workout Seamoss Smoothie

Sea Moss has always been a staple in my wellness routine here is how I started incorporating herbal vineyards sea moss gel into my fitness goals to help with faster muscle recovery. Sea Moss moss contains minerals and vitamins that promote health and wellness. It can aid in muscle recovery due to i

129 likes

POST workout necessities!

What you do post workout is just as important as when you actually work out. This is because your muscles actually depend on what you do after you workout. The top things you want to do are: 1. Stretch right after your workout, this helps relax your muscles and prevent them from getting overly s

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The Best Post Workout Meal For women Over 30 ✅

The Healthiest Way to Cook Purple Sweet Potato 💜 • Air frying preserves the most nutrients while giving the sweet potato a perfect texture—crispy on the outside and soft inside—without the need for excess oil. • This method locks in antioxidants like anthocyanins and maintains

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Post workout starter kit

Dr Teal for the rescue after a long evening at the gym #drteals #postworkoutrecovery #relaxation

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A close-up of avocado toast topped with sliced boiled eggs and sesame seeds, with another avocado toast in the background. The image features the title "BEST PRE-WORKOUT SNACKS" in prominent, colorful text.

A jar of almond butter with a spoon, next to a peeled banana. Text overlays describe it as "Small Banana + Almond Butter" and state it's "Easy on the stomach and provides quick energy."

A bowl of Greek yogurt with honey, peanuts, and seeds, with walnuts in the background. Text overlays read "Greek Yogurt + Honey" and explain it offers "A good balance of protein and carbs for light energy needs."

Pre-Workout and Post Workout Snacks 🏋🏽🍌

Choosing the right pre- and post-workout snacks can enhance your energy, performance, and recovery. Here’s a guide to the best snacks based on your workout intensity and goals: Best Pre-Workout Snacks The goal is to fuel your body with easily digestible carbs for quick energy and a little pro

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This Drink Feeds My Post-Workout Glow✨

#recovery This is your sign to treat your body right after Pilates or a good sweat sesh ✨ I’ve been loving this strawberry coconut chia refresher lately! It’s super easy to make, hydrating, and lowkey tastes like a spa day in a cup (bonus: it's pretty too) ! Here’s what it’s good fo

867 likes

🍓🥕🌿 Beauty Fuel-My Post-Workout Powerhouse 💪✨

This is my go-to drink right after strength training. It’s loaded with veggies, fruit, protein & creatine. I just started adding creatine and I’m already loving the boost in strength and recovery! It’s my solid nutrient base for the day. Everything else I eat just builds on top of it. I blen

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Recover Like An Athlete 💧💪🏽 | Post-Workout Hydrati

You trained hard… now recover smart. This cold press is packed with natural electrolytes, hydration support, and ingredients that help reduce soreness and speed up recovery. 💚 Hydrate. Replenish. Repair. But remember — juice fuels recovery, protein BUILDS muscle. Pair it with 25–40g of protein a

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What I eat in a day while in binge eating recovery

I started my day with water and sadly no coffee I was craving something sweet but I don’t really like starting my day off with sugar so I made some s’mores nachos. Using sugar free chocolate pudding mixed with protein powder for my base After that I snacked on some nutrigrain bar and some bl

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NUTRIENT TIMING: POST WORKOUT CARBS FOR 10x GAINS✨

When consuming simple carbs directly after a workout, all of that sugar is used as fuel and goes DIRECTLY to the muscles to restore glycogen stores to help speed up muscle recovery and 10x the gains🤌🏼 These are some simple carbs (and proteins) i LOVE to have post workout ✨ What’s your go-to? No

283 likes

A person in workout attire, wearing sunglasses and making a peace sign, stands outdoors on a sunny day. The image is overlaid with the title "the ULTIMATE RECOVERY BATH," indicating the article's focus on post-workout recovery.

A hand holds a blue bag of magnesium bath flakes, labeled "ANCIENT MINERALS MAGNESIUM BATH FLAKES." The text highlights that magnesium flakes are used for improving circulation and joint pain relief during a recovery bath.

A bath water filter, shaped like a small bag with a cartoon whale, is attached to a bathtub faucet, with water flowing from it. The text explains that the filter promotes healthy and soft skin.

The Ultimate Post Workout Recovery Bath

After a workout, I am so incredibly sore and the only thing that can alleviate any pain is my magic post workout recovery bath. I start the bath with my bath filter that takes out all the chlorine and adds minerals for my water to make my skin really soft and healthy. I always use pure magnes

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How I Support Muscle Tone & Recovery (NOT 24/7)

Muscle tone isn’t just about aesthetics—it’s about long-term health, stability, and strength. In my 20s, I started caring less about “looking fit” and more about feeling strong... supporting my metabolism, protecting my hormones, aging well, and moving with confidence in my daily life. So I mad

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My go-to post-workout smoothie!

🏋️‍♀️💪 Refresh & Recharge. This smoothie is packed with: - Beetroot 🌰 for endurance and muscle recovery - Ginger 🫚 to reduce inflammation - Banana 🍌 for a quick potassium boost - Lemon 🍋 for hydration and detox - Apple Cider Vinegar 🍎 for digestion and a metabolism kick Blended together

326 likes

A graphic titled '15-Min Booty Burnout' showing four 'Activate Your Peach' exercises: Glute Bridge, Donkey Kicks, Fire Hydrants, and Standing Leg Swings. Each exercise is demonstrated by a woman, with reps and a pro tip to slow down and feel the glutes fire up, by Calove.

A graphic titled 'Booty On Fire' showing four exercises: Squats, Jump Squats, Bulgarian Split Squat, and Side-Lying Leg Lifts. Each exercise is demonstrated by a woman, with reps and a pro tip to keep knees stable, by Calove.

A graphic titled 'Stretch & Recovery' showing four stretches: Pigeon Pose, Quad Stretch, Figure-4 Stretch, and Seated Forward Fold. Each stretch is demonstrated by a woman, with durations and a pro tip to breathe through each stretch, by Calove.

15-Min Booty Burnout 🍑 Quick At-Home Workout

No gym, no equipment — just 15 minutes to lift, shape, and fire up your peach 🍑. Perfect for busy mornings, post-class energy boosts, or before Netflix & chill. ✨ Activate Your Peach Glute bridge (12 reps) Donkey kicks (12 each side) Fire hydrants (12 each side) Standing leg swin

444 likes

A hand holds a white bowl filled with a post-workout power bowl. It contains ground beef, soft-boiled egg halves with runny yolks, cottage cheese, avocado slices, and cucumber slices, all topped with Everything But the Bagel seasoning. A black and white checkered kettle is visible in the background.

Post-Workout Fuel: Protein-Packed Power Bowl 💪

✨ Ingredients: • Ground beef (protein-packed base) • One soft-boiled egg (extra protein boost) • Cottage cheese (creamy and loaded with protein) • Avocado (healthy fats for recovery) • Fresh cucumber slices (hydration + fiber) • Topped wit

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BEST lazy student workout ROUTINE ☁️👟

finding the motivation to work out after studying or working all day is so hard. that is why i am giving you the exact blueprint i have followed through and through for years to stay consistent, even on my most exhausted days: 👟 pre-workout: lay clothes out early & gather your mat, small dum

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Post Workout Recovery Drink

This is one of my favorite post workout drinks! 1 scoop Strawberry Lemonade Beauty Booster 1 scoop Rebuild Strawberry Shortcake 1 scoop Wildberry Protein Beverage Mix 1 tsp Watermelon Drink Mix Customize with your preferred pre-or post workout supplements! Herbalife is such an amazing wa

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THREE recovery tips after and intense workout

Here are my main THREE tips after an intense workout BESIDES stretching ;) Hydration: Drink plenty of water to replenish fluids lost through sweat during exercise and support optimal muscle function and recovery. Nutrition: Consume a balanced post-workout meal or snack containing protein and ca

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HOW TO USE A THERAGUN FOR RECOVERY

Using a Theragun for recovery can speed up the recovery process to help you reach gains faster Focus on these areas especially if they are tight or have knots; hold the gun on these areas for 30 seconds or more 1. Hips/groin 2. Quads/thighs 3. Glutes/lower back 4. Calf Try to do this a

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1 month glow up routine: workout edition

creating a monthly workout schedule can help you achieve a holistic glow-up!! here's a balanced and effective plan that incorporates cardiovascular exercises, strength training, flexibility work, and active recovery :) TIPS FOR SUCCESS: -Stay Consistent: Stick to your schedule as clos

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A person takes a mirror selfie in a gym, featuring a yellow exercise ball, BOSU ball, and kettlebell. The image has a text overlay 'Full Body Recovery Day Workout', indicating the article's focus.

Recovery Day Workout | Former Athlete Transition

💡As a former college volleyball athlete, it has been difficult to stick to a consistent workout routine that is self-led. I was accustomed to having a workout plan laid out for me that was broken down exactly into how many sets/reps, weights, and rounds to complete. The transition has been interest

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