Automatically translated.View original post

This year, just upload the picture to build. Next year, gradually upstep. ðŸ’Ē

3/12 Edited to

... Read moreāđƒāļ™āļāļēāļ™āļ°āļ„āļ™āļŦāļ™āļķāđˆāļ‡āļ—āļĩāđˆāļŠāļ­āļšāđ€āļŠāđ‡āļ„āļžāļīāļāļąāļ”āđƒāļŦāļĄāđˆāđ† āđāļĨāļ°āđāļŠāļ§āļ‡āļŦāļēāļ„āļ§āļēāļĄāļ—āđ‰āļēāļ—āļēāļĒ āļœāļĄāļ§āđˆāļēāļāļēāļĢāļ§āļēāļ‡āđāļœāļ™āļŠāļģāļŦāļĢāļąāļšāļāļēāļĢāļžāļąāļ’āļ™āļēāļ•āļąāļ§āđ€āļ­āļ‡āļŦāļĢāļ·āļ­āļāļēāļĢāļ­āļąāļ›āđ€āļ”āļ•āđ€āļ™āļ·āđ‰āļ­āļŦāļēāļ—āļĩāđˆāļ•āđ‰āļ­āļ‡āļāļēāļĢāđāļŠāļĢāđŒāļāđ‡āđ€āļŦāļĄāļ·āļ­āļ™āļāļąāļšāļāļēāļĢāļ•āļąāđ‰āļ‡āđ€āļ›āđ‰āļēāļŦāļĄāļēāļĒāđƒāļ™āļŠāļĩāļ§āļīāļ•āļˆāļĢāļīāļ‡āđ† āļˆāļēāļāļ›āļĢāļ°āļŠāļšāļāļēāļĢāļ“āđŒāļŠāđˆāļ§āļ™āļ•āļąāļ§ āļāļēāļĢāđ‚āļžāļŠāļĢāļđāļ›āļ āļēāļžāļŦāļĢāļ·āļ­āļŠāđ€āļ•āđ‡āļ›āđƒāļŦāļĄāđˆāđ† āđ„āļĄāđˆāļˆāļģāđ€āļ›āđ‡āļ™āļ•āđ‰āļ­āļ‡āļĢāļĩāļšāļĢāđ‰āļ­āļ™āđƒāļ™āļ›āļĩāđ€āļ”āļĩāļĒāļ§āļāļąāļ™ āļšāļēāļ‡āļ„āļĢāļąāđ‰āļ‡āļāļēāļĢāļĢāļ­āļ„āļ­āļĒāđāļĨāļ°āđ€āļ•āļĢāļĩāļĒāļĄāļ•āļąāļ§āļ­āļĒāđˆāļēāļ‡āļĢāļ­āļšāļ„āļ­āļšāļˆāļ°āļŠāđˆāļ§āļĒāđƒāļŦāđ‰āđ€āļ™āļ·āđ‰āļ­āļŦāļēāļ™āđˆāļēāļŠāļ™āđƒāļˆāđāļĨāļ°āļ—āļĢāļ‡āļžāļĨāļąāļ‡āļĄāļēāļāļ‚āļķāđ‰āļ™āđƒāļ™āļ›āļĩāļ–āļąāļ”āđ„āļ› āđ€āļŠāđˆāļ™āđ€āļ”āļĩāļĒāļ§āļāļąāļ™āļāļąāļš #āļ›āļąāđ‰āļĄāļŠāļēāļĒ āđāļĨāļ°āļāļēāļĢāļ„āđ‰āļ™āļŦāļēāļžāļīāļāļąāļ”āļĨāļąāļšāđƒāļ™āļ™āļ„āļĢāļŠāļ§āļĢāļĢāļ„āđŒāļ—āļĩāđˆāļœāļĄāđ„āļ”āđ‰āđ€āļˆāļ­ āļ—āļļāļāļ„āļĢāļąāđ‰āļ‡āļ—āļĩāđˆāđ„āļ›āđ€āļĒāļ·āļ­āļ™āļŠāļ–āļēāļ™āļ—āļĩāđˆāđƒāļŦāļĄāđˆāđ† āļĄāļąāļ™āđ€āļŦāļĄāļ·āļ­āļ™āļāļąāļšāļāļēāļĢāđ„āļ”āđ‰āļ„āđ‰āļ™āļžāļšāļ„āļ§āļēāļĄāļĨāļąāļšāļ—āļĩāđˆāđāļāļ‡āļ­āļĒāļđāđˆ āļ‹āļķāđˆāļ‡āļŠāđˆāļ§āļĒāđƒāļŦāđ‰āđ€āļĢāļēāđ€āļ•āļīāļĄāđ€āļ•āđ‡āļĄāļ›āļĢāļ°āļŠāļšāļāļēāļĢāļ“āđŒāđāļĨāļ°āđāļĢāļ‡āļšāļąāļ™āļ”āļēāļĨāđƒāļˆāđƒāļŦāļĄāđˆāđ† āļŠāļģāļŦāļĢāļąāļšāļāļēāļĢāļŠāļĢāđ‰āļēāļ‡āļ„āļ­āļ™āđ€āļ—āļ™āļ•āđŒ āđƒāļ™āđāļ‡āđˆāļ‚āļ­āļ‡ #āļ”āļĢāļēāļāđ‰āļ­āļ™āļ­āļēāļĒāļ‹āļīāđˆāļ‡_āļ§āļąāļĒāļĢāļļāđˆāļ™90 āļœāļĄāđ€āļ­āļ‡āļāđ‡āđ€āļ›āđ‡āļ™āļ§āļąāļĒāļĢāļļāđˆāļ™āļĒāļļāļ„ 90 āļ—āļĩāđˆāļŠāļ·āđˆāļ™āļŠāļ­āļšāļāļēāļĢāđ€āļ”āļīāļ™āļ—āļēāļ‡āđāļĨāļ°āļāļēāļĢāđ€āļāđ‡āļšāļ āļēāļž āļ—āļĩāđˆāļ™āļģāļĄāļēāđāļŠāļĢāđŒāđƒāļ™āļŠāđˆāļ­āļ‡āļ—āļēāļ‡āļ•āđˆāļēāļ‡āđ† āļāļēāļĢāļĄāļĩāđ€āļ›āđ‰āļēāļŦāļĄāļēāļĒāļ§āđˆāļēāļˆāļ°āļ­āļąāļ›āđ€āļ”āļ•āđ€āļ›āđ‡āļ™āļŠāđ€āļ•āđ‡āļ›āđƒāļ™āļ›āļĩāļŦāļ™āđ‰āļē āļ—āļģāđƒāļŦāđ‰āļœāļĄāļŠāļēāļĄāļēāļĢāļ–āđ€āļ•āļĢāļĩāļĒāļĄāļ•āļąāļ§āđ„āļ”āđ‰āļ”āļĩ āļ—āļąāđ‰āļ‡āļāļēāļĢāđ€āļĨāļ·āļ­āļāļŠāļ–āļēāļ™āļ—āļĩāđˆāđāļĨāļ°āđ€āļ§āļĨāļēāļ—āļĩāđˆāđ€āļŦāļĄāļēāļ°āļŠāļĄ āđ€āļžāļ·āđˆāļ­āđƒāļŦāđ‰āļ„āļ­āļ™āđ€āļ—āļ™āļ•āđŒāļĄāļĩāļ„āļļāļ“āļ āļēāļžāđāļĨāļ°āđ‚āļ”āļ”āđ€āļ”āđˆāļ™ āļŠāļļāļ”āļ—āđ‰āļēāļĒāļ™āļĩāđ‰āļŠāļģāļŦāļĢāļąāļšāđƒāļ„āļĢāļ—āļĩāđˆāļŠāļ™āđƒāļˆāļžāļīāļāļąāļ”āļĨāļąāļšāļŦāļĢāļ·āļ­āļāļēāļĢāļ§āļēāļ‡āđāļœāļ™āļ„āļ§āļēāļĄāļ„āļ·āļšāļŦāļ™āđ‰āļēāđƒāļ™āļāļēāļĢāđāļŠāļĢāđŒāđ€āļ™āļ·āđ‰āļ­āļŦāļē āļ­āļĒāļēāļāđāļ™āļ°āļ™āļģāđƒāļŦāđ‰āļžāļīāļˆāļēāļĢāļ“āļēāļāļēāļĢāļ—āļģāđ€āļ›āđ‡āļ™āļŠāđ€āļ•āđ‡āļ›āđ€āļŦāļĄāļ·āļ­āļ™āļāļąāļ™ āđ€āļžāļĢāļēāļ°āļĄāļąāļ™āļˆāļ°āļŠāđˆāļ§āļĒāđƒāļŦāđ‰āđ€āļĢāļēāļžāļąāļ’āļ™āļēāļ„āļļāļ“āļ āļēāļžāļ‚āļ­āļ‡āļ„āļ­āļ™āđ€āļ—āļ™āļ•āđŒ āđāļĨāļ°āļĒāļąāļ‡āļŠāļĢāđ‰āļēāļ‡āļ„āļ§āļēāļĄāļ•āļ·āđˆāļ™āđ€āļ•āđ‰āļ™āđƒāļŦāđ‰āļœāļđāđ‰āļ•āļīāļ”āļ•āļēāļĄāđ„āļ”āđ‰āļ­āļĒāđˆāļēāļ‡āļ•āđˆāļ­āđ€āļ™āļ·āđˆāļ­āļ‡āļ”āđ‰āļ§āļĒāļ„āļĢāļąāļš

Related posts

Minimize Your Hip Dips with these Workouts 🏋ðŸū‍♀ïļðŸ’ŠðŸū🔑
For the girlies who struggle to love their hip dips, just know it's completely okay to feel that way. You cannot change the natural shape of your hips but you can sure do certain workouts to minimize the appearance of your hip dips.💊ðŸū👏ðŸū I personally struggle to accept my hip dips especially
Jodelle D

Jodelle D

4190 likes

A person's lower body from the side, wearing grey leggings and sneakers, with text overlays "Say Goodbye Hip Dips" and "Grow your side Glutes" and a peach emoji, emphasizing glute development.
An illustration comparing hip dips and no hip dips, showing skeletal structures of the pelvis and upper thighs, accompanied by text explaining hip dips and the role of the gluteus medius in hip roundness.
Text outlining "Day 1: Glute-Focused Strength Training" with specific exercises like Barbell Hip Thrusts, Banded Side-Lying Hip Abductions, Bulgarian Split Squats, Cable Lateral Leg Raises, and Banded Glute Bridge Hold, including sets, reps, and tips.
How to Build your Booty Side Profile - 👋 Hip Dips
Understanding Hip Dips Hip dips, or violin hips, refer to the natural inward curve between the top of the hip bone and the top of the thigh. While some view hip dips as a flaw, they are a normal aspect of human anatomy. These indentations are caused by the shape of your pelvis, fat distribution,
Chalie_Baker

Chalie_Baker

4867 likes

A person's legs are on a StairMaster machine, with text overlaying the image that reads "StairMaster 101 WORKOUTS TO REDUCE BELLY FAT Build Abs Burn Fat, Love the Climb."
Text outlines a 20-minute beginner StairMaster workout, detailing a warm-up, a 14-minute workout cycle with side-steps, and a 3-minute core finisher with knee raises, including intensity levels.
Text describes a 30-minute intermediate StairMaster workout, including a warm-up, a 22-minute workout section with side-steps, knee raises, and forward leans, specifying durations and intensity levels.
Stairmaster Workouts to Burn Belly Fat & Build Abs
The StairMaster has long been a staple in gyms for good reason: it delivers a powerful cardio workout while engaging multiple muscle groups, including your core and abs. Whether you're climbing for weight loss, strength, or endurance, the StairMaster offers a low-impact, high-efficiency way to
Chalie_Baker

Chalie_Baker

1757 likes

Build Juicy, Round Glutes with These 9 Exercises 🍑
(Free Weight Exercises) âœĻBarbell Hip ThrustâœĻ 🍑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
Chalie_Baker

Chalie_Baker

5324 likes

How to Build the Perfect Glute Routine for BIGGER🍑
Hey babes! 💖 If you’re on a mission for a rounder, stronger booty, you need a solid glute routine that actually works. Building your dream booty isn’t just about doing a bunch of random exercises—it’s about targeting the glutes correctly, using the right techniques, and staying consistent with both
Chalie_Baker

Chalie_Baker

1686 likes

A bathroom stall with a toilet, adorned with spring flowers and vines, features the text 'Naturally SPRING CLEAN your GUT Detox & DeBloat Naturally' and 'Lemon8 @chalie_baker'.
Text explains 'What Does "Spring Cleaning Your Gut" Mean?' listing benefits like flushing toxins, supporting digestion, debloating, and restoring gut bacteria, framed by green vines and bacteria icons.
Text outlines 'How to Do a Colon Detox Naturally,' focusing on hydration with water, lemon water, and herbal teas, and increasing fiber intake from foods like chia seeds and leafy greens.
How to Reset Your Digestive Health & DeBloat FastâœĻ
Spring isn’t just about decluttering your home—it’s the perfect time to reset your gut health too! Your digestive system is responsible for absorbing nutrients, eliminating waste, supporting immunity, and even influencing your mood. But over time, stress, processed foods, dehydration, and toxins ca
Chalie_Baker

Chalie_Baker

3451 likes

A woman performs a hip thrust exercise with a kettlebell, illustrating a leg day setup. The image has text overlays 'Leg Day SET UP Swipe>>' and peach emojis.
Text outlining how to plan and structure a leg workout, focusing on compound leg exercises like squats, deadlifts, and lunges for overall strength and muscle.
Text explaining the importance of incorporating varied movement patterns in leg workouts, including extension, flexion, hip hinges, and plantarflexion exercises.
How to Buil a Solid Leg Day for Toned Legs & BIG 🍑
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&#
Chalie_Baker

Chalie_Baker

147 likes

7 Exercises for INSANE Glute GROWTH & Definition!🍑
Building strong, well-defined glutes isn’t just about aesthetics—it’s about strength, functionality, and overall body stability. Your glutes play a crucial role in athletic performance, posture, and injury prevention. Whether you’re a gym newbie or a seasoned lifter, choosing the right exercises is
Chalie_Baker

Chalie_Baker

873 likes

Fitness Calendar For 2025
January - March: Weight Loss Focus Goal: Burn calories, improve cardiovascular endurance, and shed fat. Weekly Schedule Monday: 30-45 minutes of HIIT (High-Intensity Interval Training): Alternating sprinting and walking, jump squats, burpees, etc. Tuesday: Strength Training (Full
Jerrica J

Jerrica J

779 likes

Preparing for the next school year
It’s good to start thinking about the things you need for the next semester or for the next school year. Here are 4 tips for you to consider now: 1. Gather school materials 2. Review academic material 3. Establish a routine 4. Set goals and plan ahead Each slide goes into greater deta
essynotes

essynotes

1313 likes

A vibrant red rose in a clear vase sits on a wooden surface, surrounded by scattered red petals. Overlay text reads "7 Tips to Silence Insecurity SWIPE," with a Lemon8 logo and username at the bottom.
A serene beach scene features intricate sand patterns leading to gentle ocean waves under a cloudy sky. Overlay text describes "1. Practice Daily Meditation" to ground oneself and cultivate calm.
A single red rose with green leaves blooms in a garden, set against a soft, blurred background of foliage. Overlay text advises "2. Focus on Self-Compassion," treating oneself with kindness.
7 Mindful Tips to Overcome Insecurity âĪïļ
Ready to boost your confidence and let go of insecurity? ðŸŒą We all have moments of self-doubt, but the key to overcoming them lies in small, mindful practices that nurture our inner strength and positivity. Here are 7 transformative wellness tips to help you ground yourself, practice self-compassion
Ashlee Sunshine

Ashlee Sunshine

1071 likes

TONE YOUR ARMS WITH THIS WORKOUT
Complete each move for 45 seconds on 15 sec rest 3 rounds Upper body workouts can have many benefits, including: Improved coordination: A strong upper body can improve coordination in other activities. Reduced risk of injury: Poor posture can increase the risk of injury while working o
Ericka Taylor

Ericka Taylor

118 likes

Creamy Chicken Pot Pie Orzo Recipe ðŸē
#creamychickenpotpieorzo #recipe #foodie #foodrecipe Creamy Chicken Pot Pie Orzo 16 ingredients 📃 Meat â€Ē 2 Chicken breasts, boneless skinless Produce â€Ē 2 Carrots â€Ē 2 Celery stalks â€Ē 1 tsp Garlic powder â€Ē 1 tsp Onion powder â€Ē 1 Parsley â€Ē 1 Yellow onion, small Canned Good
The Bubbly Brunette ðŸŦ§

The Bubbly Brunette ðŸŦ§

331 likes

Streamer tips for new streamers
Streamer tips for new streamers: 1) Engage with your chat: Talk to your viewers, ask questions and respond to comments to build your community. 2) Improve quality gradually: Start simple, but aim to improve your audio, video and overlays overtime for a more professional look. 3) Create a wishlis
Isa

Isa

1200 likes

A woman in pink workout attire stretches on a sandy beach with ocean waves in the background. Text overlays read "How I'm Preparing My Body for Summer," "Summer Ready," and "Health & Fitness Tips," with a drawn bikini and sun icon.
A step-by-step guide outlining five key areas to achieve summer body goals: Optimize Nutrition, Effective Workouts, Prioritize Sleep, Stay Hydrated, and Track Progress, with brief explanations for each.
An illustration of a hand demonstrating portion control using different hand measurements for various food types, including fingertip for oils, thumb for nut butter, fist for cereal, cupped hand for nuts, two cupped hands for chips, and palm for protein.
How To Get A Summer Body (Step-by-Step Guide)
It's time to ramp up for that beach-ready body! 🏖ïļ As the seasons transition and the days grow warmer, shedding those winter layers becomes a top priority for some. If the thought of slipping into a bikini or going shirtless leaves you feeling a bit uneasy, fear not – there's still ample
Chalie_Baker

Chalie_Baker

335 likes

A flat lay image of a desk with notebooks, pens, a glass of water, and a candle, overlaid with the text "Apps that will change your life" and "SWIPE," introducing the topic of life-improving applications.
The Lifelight app logo and name, with text describing it as an AI-powered journal. Screenshots display a chat interface for journaling, a mood tracking calendar, and a gallery view within the app.
The Simple Habit app logo and name, with text explaining it offers short, guided meditations. Screenshots show categories for "Sleep and wellness plans" and "5-minute meditations," featuring various meditation and sleep aid options.
Apps that will change your life graduallyâœĻ💐
Improving your life doesn’t have to happen all at once. With these three apps, you can make small, meaningful changes every day that add up to big improvements over time. No rush, just progress! Here’s how: 📝 Lifelight Think of Lifelight as your personal, AI-powered journaling buddy. It helps y
Chloe💕

Chloe💕

839 likes

Workouts to Make Your More âœĻFeminineâœĻ Inside & Out
Are you avoiding the weights section of your gym, sticking to the same cardio routine every time? It’s time to take a step into the weight room and discover how lifting can make you feel more feminine, confident, and empowered—inside and out. Here’s why and how to start! âœĻ WEIGHT TRAINING FOR FE
Chalie_Baker

Chalie_Baker

743 likes

A woman taking a mirror selfie in a bathroom, with the text "BECOME HER 2025" overlaid, symbolizing a self-improvement goal for the new year.
A graphic titled "Become a morning girly" with a line drawing of a woman holding a cup, listing tips for establishing a positive morning routine.
A graphic titled "Skincare routine: Morning" with a line drawing of a face, outlining a six-step morning skincare regimen including cleansing, toning, and sunscreen.
âœĻ2025 SELF-CARE SCHEDULEâœĻ
ðŸĪSelf-care is about intentionally prioritizing your physical, mental, and emotional well-being. It involves activities and practices that recharge you, reduce stress, and improve overall health. ðŸĪWhether it’s establishing a daily skincare routine, taking time to relax, setting boundaries, or nurt
Kaysfavs

Kaysfavs

38.8K likes

How to build a perfect productive morning routine
#growthmindset #lemon8challenge #productivity #routines #routineideas #routineaesthetic #routine2023 #morninginmylife #morningaesthetic #Lemon8Diary
Callista Opal

Callista Opal

1491 likes

Your Guide to Learning Spanish from Scratch
Your Guide to Learning Spanish from Scratch 🎧 Listening Don’t rush straight into grammar drills! Start by getting comfortable with Spanish sounds. Listen to something in Spanish every day—podcasts, music, vlogs, whatever interests you. Pick topics you genuinely enjoy, so it feels less like stud
emilie.studygram

emilie.studygram

363 likes

A DIY girl can't go broke.. 💁ðŸū‍♀ïļðŸĪ§ We can all take some notes from Pilates to build our mobility and strengthen control through a full range of motion.. Even if we don't have a reformer. The best part is you can take it at your own pace. Starting small with a focus on stabilizing the body throug
Elisha

Elisha

3902 likes

A flat lay on a white bedsheet shows a black candle, white earbuds, an open book, and a grey notebook with a pen. Overlay text reads "HOW TO BUILD your ideal MORNING ROUTINE" with a "SWIPE" indicator.
A slide titled "Morning routine" explains that an ideal morning routine is personalized, optimizing sleep and wake time, and focusing on individual needs to start the day well.
A slide titled "Sleep and wake time" advises tracking sleep to determine bedtime and wake-up time, suggesting 8-9 hours of sleep for women and gradual 15-minute adjustments to align with circadian rhythm.
How to build your ideal morning routine ⮇ïļ
I look forward to waking up every morning. Why? Because I perfect my morning routine. I have a winter and summer morning routine, and it took me a couple of years and a lot of trial and error to design the perfect routine for myself. Swipe through ➡ïļ to learn my tips! There is no ideal
mindofieva

mindofieva

295 likes

How to Enjoy Your Life ⮇ïļ
It’s all about balance âœĻ Do you struggle with living a well-balanced week? Life is more than just where you work, or what you’re studying, and you deserve to have work-life balance every week! Stop postponing things you’d like to do, or experiences you’d like to have to an imaginary future
mindofieva

mindofieva

53 likes

Build an Hourglass Body For Beginners
Started with Abs first ⚡ïļAbs Machine ⚡ïļSide Bends ⚡ïļLat Pull downs ⚡ïļChest Press ⚡ïļInverted Rows ⚡ïļStanding Pull Downs ⚡ïļReverse Fly ⚡ïļDumbbell Fly ⚡ïļPlank Twists Try to do 3-5 sets each. Don’t start heavy but max out your weight gradually and comfortably. #beginnerfullbodyday #curv
iamcurvybae

iamcurvybae

158 likes

A 30-day push-up challenge schedule is displayed over a blurred image of a woman in a push-up position. The schedule lists daily push-up counts, increasing over time, with designated rest days. The text 'lemon8' and '@riversong1979' are visible at the bottom.
Push Stronger Every Single Day
ðŸ”Ĩ30-Day Push-Up ChallengeðŸ”Ĩ Ready to build strength and boost confidence in just 30 days? This push-up challenge is beginner-friendly, effective, and only takes minutes a day! 💊 How it works: Start with what you can do and gradually increase each day. By Day 30, you’ll be stronger, more toned
RiverSong1979

RiverSong1979

80 likes

Make 2026 your glow up year âœĻ
This year I chose consistency, calm, and self-respect. No rush. No comparison. Just alignment. #glowup #level up #selflove #2026 Save this if you’re becoming her too âœĻ #glowup
Jzoyle Vie

Jzoyle Vie

1223 likes

Beginners guide to BUILDING GLUTES🍑📝
Hey ladies! If you’re looking to build bigger, stronger glutes, you’ve come to the right place. Whether you're just starting or have been at it for a while, I created a breakdown of the essentials you need to know for building those glutes in the gym! 1. Progressive Overload: The Key to Gr
Jay Thomas

Jay Thomas

92 likes

A woman in pink leggings and a sports bra stands with her back to the camera, showcasing her glutes. Text overlay reads "BEGINNER'S GUIDE GROW YOUR GLUTES From Flat to Round & Juicy."
Text details the anatomy of the glutes, describing the Gluteus Maximus, Medius, and Minimus, with an anatomical diagram illustrating these muscles and surrounding structures like the pelvis and sacrum.
Text outlines how to gauge strength and level for glute workouts, focusing on bodyweight strength, range of motion, and endurance, advising beginners to start with bodyweight and machine exercises.
How to Grow Your Glutes FAST as a Beginner🍑ðŸ”Ĩ
If you’re new to fitness, starting with glute workouts is one of the best ways to build strength, improve posture, and feel more confident in the gym. But I know how overwhelming it can be to figure out where to start, especially if you’ve never worked out before. Don’t worry—you don’t have to know
Chalie_Baker

Chalie_Baker

158 likes

How To Build Self Discipline
How To Build Self Discipline #selfdiscipline #selfimprovement #growthmindset #mindsetshifts #Lemon8
It’s The Real Jay Anthony

It’s The Real Jay Anthony

297 likes

The image displays various denominations of US dollar bills fanned out on a dark gray surface, with the title "How To Stack Multiple Savings Challenge" in red and white text, introducing the concept of combining savings methods.
This image, set against US dollar bills, advises to "Pick Challenges That Work Together" and lists four examples: $5, 52-week, no-spend, and round-up challenges, with an example of combining the 52-week and $5 challenges.
Titled "Set Up a Game Plan," this image on a backdrop of US dollar bills explains how to organize savings per paycheck, offering an example for the 52-week challenge and a pro tip on automating transfers for larger challenges.
Stacking Savings Challenges = More Money ðŸ’ļ
💰 One savings challenge is coolâ€Ķ but stacking them? That’s how you really build up your money FAST. Think about it—you’re already putting away a little here and there, so why not add another method that makes saving effortless? 🧠ðŸ”Ĩ Stacking challenges isn’t about doing the most. It’s about fin
Mari ðŸĶ‹

Mari ðŸĶ‹

1392 likes

A person's shoulder is highlighted with arrows, alongside the text 'SCULPT SEXY SHOULDERS The Best Shoulder Workouts for Every Level'. An anatomical graphic of shoulders is also present.
This image outlines a 'BEGINNER SHOULDER WORKOUT' with 4 exercises: Dumbbell Shrug, Dumbbell Overhead Shoulder Press, Seated Lateral Dumbbell Raise, and Seated/Bent Over Rear Delt Raise, including sets, reps, and rest time. Illustrations show the Dumbbell Shrug and Overhead Press.
This image details an 'INTERMEDIATE SHOULDER WORKOUT' with 5 exercises: Dumbbell Shrug, Forward/Front Dumbbell Raise, Dumbbell Overhead Shoulder Press, Seated Lateral Dumbbell Raise, and Upright Dumbbell Row, including sets, reps, and rest time. Illustrations show the Forward/Front Dumbbell Raise and Seated Lateral Dumbbell Raise.
Build Stronger Shoulders at Any Fitness Level 💊
The shoulders, or deltoids, are one of the most prominent muscle groups in your body! They give your upper body its width, shape, and mobility. Whether you're a beginner, an intermediate gym-goer, or an advanced fitness enthusiast, tailoring your workout plan to your level is essential for buil
Chalie_Baker

Chalie_Baker

434 likes

Best Smith Machine Exercises for a Bigger Booty 🍑
The Smith machine is a versatile piece of equipment that can help you target multiple muscle groups during your leg and glute workouts. Whether you're a beginner or an advanced lifter, the Smith machine can provide stability, control, and a safe way to perform complex movements with heavy weigh
Chalie_Baker

Chalie_Baker

949 likes

A woman performs a cable exercise in a gym, with text overlaying the image. The text reads "Your 2025 Workout Guide For Beginners" and highlights sections like "GYM ESSENTIALS," "EXAMPLE WORKOUTS," and "ESTABLISHING GOALS."
A graphic titled "Gym Essentials: Packing Your Gym Bag Like a Pro" details clothing and gear. It lists workout attire, comfortable sneakers, an extra layer, a water bottle, a towel, gym gloves (optional), and a lock for gym lockers.
A graphic titled "Gym Essentials" focuses on personal care and tech & extras. It lists deodorant, shower essentials, face wipes, headphones, a fitness tracker or phone, and a notebook or app for tracking workouts.
2025 Beginner Gym Plan for Visible Results 💊🍑🎧👟âœĻ
âœĻ💊Beginner Full Workout Plan🍑âœĻ This full workout plan is structured around the weekly split outlined earlier. Each session includes specific exercises, reps, sets, and rest times, tailored for beginners. Active recovery for rest days is also included to keep you feeling refreshed. ✅Monday: Wa
Chalie_Baker

Chalie_Baker

1198 likes

A person lying down, holding a dumbbell in one hand and their legs raised, with the text overlay: 'PROGRESS YOUR AT-HOME WORKOUTS WITH MINIMAL EQUIPMENT'. The image also shows 'Lemon8' and '@chalie_baker' in the bottom left corner.
Text outlining main takeaways for soft fitness at home: gentle start, minimal equipment (dumbbells/squat rack), and consistency over intensity. A red banner prompts to 'SKIP TO END FOR 6-WEEK AT-HOME PROGRESSION PLAN'.
Text highlighting key exercises for a lower body day: Goblet Squats for full lower body and core, Reverse Lunges for balance, Glute Bridges for glute activation, and Standing Calf Raises for ankle stability.
How to Progress Your At-Home Workouts for Results🍑
Why Soft Fitness Works (and Why It’s Backed by Science) Before I get into workouts, let’s be clear: this isn’t about staying “easy” forever. This is about building a habit first, and then progressing in a way that your body and mind can actually handle! Here’s why it works: 1. Habit Format
Chalie_Baker

Chalie_Baker

203 likes

A woman performs a squat exercise while holding a dumbbell-like object, illustrating an at-home workout routine for beginners. The image features the text 'AT HOME WORKOUT ROUTINE FOR BEGINNERS' and the Lemon8 logo.
A graphic detailing a 5-10 minute warm-up routine for beginners, including 3 minutes of jogging in place or brisk walking, and dynamic stretches like leg swings, arm circles, and lunges with a twist.
A graphic outlining a beginner workout routine with 2-3 sets of 8-12 repetitions for each exercise. It lists squats, push-ups, plank, dumbbell rows, glute bridges, and stationary lunges with their target muscles.
BEGINNER WORKOUT ROUTINE GUIDE (for at home!) ðŸ’ŠðŸžðŸ‹ðŸ―â€â™€ïļ
Starting a workout routine can be exciting and a little overwhelming, but keeping things simple at the beginning can help you build a solid foundation. Here's a basic, full-body beginner workout routine that you can do 2-3 times a week, allowing at least one day of rest between sessions. Rememb
Caroline ðŸŦķ🏞

Caroline ðŸŦķ🏞

203 likes

A woman in athletic wear stands in a gym, with the title "Progressive Overload For Muscle Mass" and a checklist including "Increase Weight," "Increase Reps," "Add Sets," and "Protein Consistency."
Illustrates increasing weight for progressive overload with an example of lifting from 185 to 195 pounds over three workouts, emphasizing strength development. Includes diagrams of seated cable rows and straight arm pulldowns.
Shows how to increase reps for progressive overload, with an example of progressing from 10 to 12 reps at a consistent 50 pounds to enhance muscular endurance and growth. Includes diagrams of cobra stretch and knee-to-chest stretch.
🍑âœĻHow to Build MuscleâœĻ💊
Progressive overloading is a fundamental principle in muscle building. ❗ïļIncrease Weight❗ïļ example: Workout 1: 185 x 10 reps Workout 2: 190 x 10 reps Workout 3: 195 x 10 reps Gradually adding resistance, such as progressing from lifting 185 to 195 pounds over three sets of 10 reps,
Chalie_Baker

Chalie_Baker

223 likes

A woman in workout attire is shown from the waist down, with text overlay 'Building a Revenge Body from Home - 10+ workouts - All Splits - HIIT to Burn Fat'. Emojis of an hourglass and a house are also present.
A list of bodyweight upper-body exercises including back, tricep, shoulder, and bicep workouts with sets and reps, such as Pull-Ups, Superman Exercise, Tricep Dips, and Pike Push-Ups.
A high-intensity 30-minute elliptical workout plan with warm-up, interval sets, and cool-down, also adaptable for an incline treadmill. Emojis of a person exercising and a shoe are included.
Revenge Body from Home pt 3/3: HIT/mindset
âœĻâœĻâœĻâœĻâœĻA bunch more workouts âœĻâœĻâœĻâœĻâœĻ 🍑🍑Glutes from home🍑🍑 âœĻWithout WeightsâœĻ 🍑Donkey kicks: 3 sets of 12-15 reps per leg. Targets the gluteus maximus. 🍑Bodyweight squats: 3 sets of 15-20 reps. Primarily works the gluteus maximus and medius. 🍑Hip raises: 3 sets of 12-15 reps. Focuses on th
Chalie_Baker

Chalie_Baker

14.1K likes

Step-by-Step Plan to Fitness & a Better U in 2025💊
I know starting (or restarting) your fitness journey can feel overwhelming. Trust me, I’ve been there. Whether you're a complete beginner, someone who started wrong, or someone who gave up and is now ready to try again, this guide is for you. I’m going to break it down into small, digestible pi
Chalie_Baker

Chalie_Baker

489 likes

âœĻFree GAMEâœĻ🍋💛ðŸĪē🏞
To lose fat and gain muscle simultaneously (body recomposition), follow these steps: 1. Nutrition â€Ē Slight Calorie Deficit: Eat slightly fewer calories than you burn (10-20% deficit). â€Ē High Protein Intake: Consume 0.8–1.2 grams of protein per pound of body weight daily to support muscle rep
a_yoshi_badd

a_yoshi_badd

1908 likes

A graphic titled 'HOW TO BUILD MUSCLE & LOSE FAT AT THE SAME TIME (SCIENCE-BACKED)' introduces body recomposition. It explains that it's possible to build muscle and lose fat simultaneously with the right strategy, encouraging users to swipe for more details.
Titled 'Focus on These 4 Pillars,' this slide outlines the scientific foundations of body recomposition: resistance training, high-protein intake, a slight calorie deficit or maintenance, and good sleep and recovery, emphasizing their importance.
This slide, 'Training Tips,' advises lifting 3-5 times weekly, prioritizing compound lifts like squats and hip thrusts, and using progressive overload. It also suggests adding glute- and core-specific accessories for body shaping.
Build Muscle & Lose Fat at the Same Time ðŸŒŋðŸĪâœĻðŸŦķ🍋
Yes, you can build muscle and lose fat at the same time ðŸ”Ĩ This is called body recomposition — and it’s totally doable (and backed by science). If you’re eating enough protein, lifting consistently, and recovering well, you can get leaner, stronger, and build the body you want — without crash di
Ina ðŸĪ

Ina ðŸĪ

28 likes

A person in a black cropped hoodie and shorts takes a mirror selfie, showcasing their glutes. Yellow text overlay reads "Lets Grow our GLUTES," promoting a glute-focused workout.
A black background displays a white text list detailing a "Leg Day" workout routine. It includes Barbell squats, Leg curls, Leg extensions, Leg press (glute focused), and Calf raises with specified sets and reps.
A person in a grey hoodie and black shorts takes a mirror selfie in a gym locker room. Yellow numbered text overlays provide fitness tips: "① stay hydrated," "② get enough food food = fuel," and "â‘Ē get enough sleep! recovery is key."
Build that Booty! Leg Day Glute Focused Workout
Here's the breakdown: Barbell Squats (2 sets of 6-10 reps): This is a classic leg exercise that hits all the major muscle groups in your lower body, with a special emphasis on your glutes! Focus on keeping your core engaged and your back straight to target those glutes. Leg Curls (2 sets
makena

makena

17 likes

5 Ways To Build Confidence In Social Situations
5 ways to build confidence and combat anxiety in social situations ⮇ïļâއïļâއïļ ðŸ’Ą 1. Practice positive self-talk: Remind yourself of your strengths and past successes before social interactions. Affirmations can help boost confidence and reduce self-doubt. ðŸ’Ą2. Set small, achievable goals: Start wit
Alpha Queens Club

Alpha Queens Club

135 likes

A woman in workout attire from behind, showcasing her glutes. Text overlays read "WORKOUTS FOR GLUTE GROWTH & ACTIVATION BUBBLE BUTT," with decorative bubbles around the text and the woman. The Lemon8 logo and username are visible at the bottom.
A white background with the title "GLUTE MAXIMUS" in red. It lists five exercises, including Barbell Hip Thrusts and Romanian Deadlifts, explaining their role in targeting the largest part of the glutes for shape and size.
A white background with the title "GLUTE MEDIUS" in red. It lists five exercises, such as Dumbbell Curtsy Lunges and Cable Lateral Leg Lifts, focusing on strengthening the side glutes for a round, lifted appearance.
The Big 3 for Building a Big Bubble Butt🍑+workouts
If you're on a mission to build a strong, round, and shapely booty, you're in the right place! Whether you're looking to grow your glutes for strength, aesthetics, or both, this guide has everything you need. I’ll dive into the best exercises for targeting each part of the glutes, a gro
Chalie_Baker

Chalie_Baker

132 likes

See more