Nature-Lover with Dumbbells & Dreams

(Free Weight Exercises) ✨Barbell Hip Thrust✨ 🍑How to Perform: Sit on the floor with your upper back against a bench and a loaded barbell resting on your hips. Bend your knees and plant your feet shoulder-width apart. Thrust your hips upward until your torso forms a straight line. Lower back d

7 min abs workout for the girlys who are home for the holidays and want to come back from winter break with that snatched waist🙌 all you need is a pair of dumbbells! you got this xx In/Outs 3x30 seconds Side Taps 3x30 seconds Leg Raises 3x30 seconds Plank Pass 3x45 seconds #Lem

DON’T try this workout if you want round, plump glutes! All jokes aside, this workout is amazing especially if you want to grow your glutes and see results. If you have a resistance band or dumbbells, grab them and let’s get started with the workout! Perform the following exercises: 1- Side t

dumbbells only, glute gains solely🤌🏼 we are targeting all sides of the glutes with these movements to achieve a perfectly round peach🍑 it’s funny because no matter how far along my fitness journey i’ve come and how heavy i can lift, a dumbbell workout like this will never fail to absolutely destroy

Beginner friendly glute growth workout using dumbbells ONLY!! So you can do this at home, at the gym, in your hotel room… wherever! And the gains do not disappoint👏 We’re working with 5 solid glute growth exercises that work all parts of the glutes to get you that round, peachy shape🍑 One thing abo

Sculpt Your Perfect Chest with Dumbbells/Water Bottles🔥 👙 Want a lifted and firm chest? Just 4 minutes is all you need! Grab your dumbbells or water bottles and follow along with me. These simple yet effective moves will help you achieve noticeable results in no time. Perfect for home workouts,

There is no excuse to grow your glutes from home! One of my favorite exercises are hip thrusts, which can be performed with bodyweight or dumbbells. You may also use a sandbag if you have it available! Remember to choose a weight that challenges you! The images above are for demonstration purposes

This workout is perfect for a push, pull, legs split. It hits your shoulders, chest & triceps and is a fun little workout with only 5 exercises (3 compound and 2 isolation/accessory movements). Equipment Needed: bench, dumbbells, parallel bars (dip bars) Here is the workout: 1. Sho

POV the best exercises for growing that upper shelf, but make it ✨home friendly✨ 🤌🏼 if you’re looking to build those little cups under your a$$ (you know what i mean lol), these are IT🙌 These movements target the gluteus medius to help give your glutes that round shape🍑 and if you want a full 1

20 minute quickie glute workout for the girlys on the go✨ These are some of my favorite movements for growing the glutes and creating that round, peachy shape🍑 You can do these at home with just a pair of dumbbells, no gym required🙌 full glute program on my app🥰 you got this bestie xx #Lemon8pa

When I was new to the gym, I was so scared to use all the equipment and machines, so I decided to just use dumbbells instead! I honestly made such good progress and was able to just hide in a little corner of the gym for my workout while I built up my confidence. Here's a workout that helped ge

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

Home equipment: Resistance bands only |Sumo Deadlift| Gym Version: • Stand with feet wider than shoulder-width, toes out. • Grip a barbell inside legs. • Bend hips/knees, lower bar. • Lift by extending hips/knees. Home Alternative with Resistance Band: • Stand on band, wi

You can workout from the comfort of your own home using bodyweight, resistance bands, and dumbbells! Here are some exercise examples that will help you grow your glutes… 🍑Donkey kicks: When you do this exercise make sure that as you kick back you squeeze your glutes each and every rep. If you ar

❓Barbell Hip Thrust vs. Smith Machine Hip Thrust: 🍑Better for Glute Growth: Smith Machine Hip Thrust 🍋Explanation: The Smith machine allows for proper form, greater weight progression, and decreased risk of injury, providing optimal conditions for tearing and growing the glute muscles. It als

How I’m Sculpting My Hourglass Figure at the Gym (Machines + Free Weights Only) So I’m gonna let you in on the exact workout routine I follow to build and keep my hourglass shape—all with machines and free weights, no random HIIT classes or barbell squats needed. Just straight up sculpting. This

This 21 day summer workout body transformation program is perfect for beginner girlies who are wanting to get into fitness and start creating a body of their dreams! ✨ This 3️⃣ week program is a 3 day workout split with 2 additional cardio workouts. Each workout will take you 30-40 minutes and c

☀️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

Anatomy, Best Exercises, and Full Machine/Weight-Based Workouts When you're training for growth or lower-body strength, it pays to focus on your glutes and quads individually and together. That means knowing your anatomy, selecting the right exercises, and mastering your form! My post wil

Practice TUT (time under tension) when working out at home with dumbbells. You can easily make low weights feel heavy by slowing down each move. This will make it more difficult and in return you will be challenging your muscles and those glutes will grow 🍑 #lemon8partner #glutegains #glute

Step-ups: 3 sets of 6-10 reps - Hold the dumbbell on the same side as your working leg - Step up onto the platform, squeezing the glute - Use your hand for balance - Come back down slow and controlled Sumo squat: 2 sets to failure - Start with a wide stance and toes pointed out - Grip the

Back with another dumbbell only workout! Perfect for beginner, immediate and advanced lifters alike, this shy girl workout only requires one pair of dumbbells and the corner of a gym (or can even be done at home!) Working on increasing the weights as you decrease your reps each set - good lu