The rolling Jen 🦽

67 followers

Follow

Follow

Follow

0 saved

Upper body 100% Legs optional 🔥

Limits are just a mindset. ♿️🔥 The SkiErg is actually one of the best cardio tools for wheelchair users—it’s all about that explosive power. Let’s get it 💪

2025/12/22 Edited to

Related posts

20 Exercises to Shrink and Tone your Waist⏳

💕My Advice: ⌚️Calorie Tracking: Use a food diary or mobile app to track your daily calorie intake and ensure you're in a calorie deficit to promote fat loss, including around the stomach area. ⚖️Macronutrient Balance: Focus on a balanced diet that includes adequate protein, healthy fats,

7867 likes

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

1570 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&#

148 likes

A person in grey workout attire performs a hip thrust on a machine, with text overlay "HOW TO HIP THRUST" and two peach emojis, indicating a glute-focused exercise.

Instructions on setting up a hip thrust, detailing bench height (16 inches) and barbell placement over hips with padding. An anatomical illustration shows a person on a bench with a barbell, highlighting leg muscles.

Guidance on foot placement for hip thrusts, explaining how to adjust feet to target hamstrings, glutes, or quads. Three anatomical illustrations demonstrate these different foot positions.

Fix your form - Grow Your Booty Not your Quads 🍑🔥⬆️

🍑1. Barbell Hip Thrust Setup Equipment Needed: Barbell Weight plates Bench or platform Barbell pad or towel (optional, but recommended for comfort) Step-by-Step Setup: a. Bench Positioning: Height: The bench should be about 16 inches high, ensuring that when you sit on the ground,

412 likes

🔥 Upper Body Sculpt + Fat Burn 🔥

Slim your arms, sculpt your back, and define your abs with this fat-burning upper body workout! Expect to burn 700+ calories and finish STRONG with cardio boosters. ✅ Sculpted arms & shoulders ✅ Toned back & abs ✅ High fat burn for definition Tip: Short rest, steady pace, and contro

739 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

346 likes

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

1646 likes

I been doing legs on upper body days lately…I’m ad

I been doing legs on upper body days lately…I’m addicted #4WillTho💯 Buts let’s put in the work to get the body we deserve #Chicagopersonaltrainer #chicagofitness #leanmuscle #burnfat #loseweight #buildmuscle #motivation #lifestyle #nutrition #mealguide #streng

157 likes

A woman in black gym attire stands in a gym with punching bags. Text overlay reads "HOURGLASS ROUTINE Slim-Thick Workout Routine" with a graphic of an hourglass figure. The image promotes a workout plan for sculpting an hourglass shape.

Text outlines a 7-day gym routine focusing on glutes/legs (3 days), back/abs (2 days), arms (1 day), and 1 rest day. It emphasizes hypertrophy rep ranges and deep core work for a feminine shape without bulky obliques.

Details Day 1 of the workout: Glutes + Hamstrings (Glute Isolation Day). It lists exercises like Hip Thrust Machine, Cable Kickbacks, Seated Leg Curl, Romanian Deadlifts, Glute Hyperextensions, and Abduction Machine, with accompanying line art illustrations.

Slim-Thick Gym Split: Glutes, Waist & Upper Body⏳

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

3569 likes

How to 🔥Tone🔥 Your Way to a ✨Sleeker Silhouette!✨🍋

Achieving a slim and toned upper body while also developing strong, defined abs is a common goal for many women. The key to reaching this goal lies in a balanced approach that combines cardiovascular exercise, strength training, proper nutrition, and lifestyle adjustments. Here’s my guide to he

346 likes

glow up without getting up ✨

(No equipment. All attitude.) 🍑 ROUND 1: Booty & Hips Activation (Do each for 45 seconds — no break) 1. Glute Bridges – Squeeze at the top like your ex tryna come back. 2. Glute Bridge Pulses – 1 inch up/down. Feel that fire. 3. Frog Pumps – Heels together, kne

517 likes

A woman in blue workout attire on a lat pulldown machine, viewed from behind, with text "Hourglass Upper body workout SWIPE" and an hourglass outline.

A woman in blue workout attire performing pull-downs on a lat pulldown machine, viewed from behind, with text "Pull downs".

A woman in blue workout attire performing dips on an assisted dip machine, viewed from the side, with text "Dips".

Get an hourglass upper body with this workout

Sculpt your upper body into an hourglass shape with this workout. To have an hourglass shape, you must focus on building your shoulders and back. This workout does exactly that! Details💙⬇️ 1. Pull downs 3x8 2. Dips* 3x10 3. Single arm rows 3x12 4. Push-ups** 3x10 OPTIONAL: Add 20-30 mi

315 likes

💫 Hourglass Body Workout Routine ✨ Sculpt. Tone.

Dreaming of that hourglass figure? 🫶 Here’s my go-to workout routine to cinch the waist, tone the glutes, and build strong, feminine curves — all from home! 🏡✨ 💖 Workout Split: ▫️ Lower body (2x/week) – 🍑 grow your glutes, slim your thighs ▫️ Core & Waist (3x/week) – 🌀 define your waist wi

733 likes

Beginner Friendly Upper Body Workout

Loving my new back and triceps routine. So simple yet effective. Leveling up my strength with this back and triceps routine 💪🏼 DB Single Arms Rows 10 8 8 6 Triceps Extensions 10 8 8 6 Barbell Rows 10 8 8 6 Tricep Pushdown 10 8 8 6 Trx Rows 10 10 8 8 Cardio Jog 20 min 1 to 2 kilo

18 likes

🔥 Upper Body for Beginner Gym Girlies 💪🏽

Warm-Up (5–7 mins) • Arm circles (forward/back): 30 sec each • Wall or incline push-ups: 10 reps • Light dumbbell shoulder press: 2 x 10 • Band pull-aparts or air punches: 30 sec 💜💜💜💜💜 Superset 1: Chest + Triceps 1. Dumbbell Floor Chest Press – 3 x 10–12 2. Overhead Dumbbell Trice

154 likes

🍑Grow Big Glutes & Visible Abs + Slim Upper Body✨ℹ️

Hey luvs, If you're on a mission to tone your upper body and build impressive glutes while keeping that waistline trim, you're in the right place. Let’s dive deep into how you can achieve this balance through targeted exercise, smart nutrition, and lifestyle changes. My guide will c

761 likes

WORKOUT SPLIT FOR GLUTE GAINS AND LEAN UPPER BODY🍑

I have been through a lot of different routines and this is the one that works best for me! I used to lift really heavy on upper body days and because of genetics and my protein intake I did get bulkier than my personal physique goals, so for me body weight / light weight high rep works best!

58 likes

A pair of white sneakers, black dumbbells, and a water bottle on a dark surface, framed by flames and snowflakes. The title "How to Properly WarmUp & Cool Down" is prominently displayed with a lemon icon.

Text outlines warm-up and cool-down routines for walking, including dynamic and static stretches. A smartwatch displays a "Time to Walk Dolly Parton" workout, indicating a 25-minute duration.

Text details warm-up and cool-down routines for running, listing dynamic and static stretches. A smartwatch shows "Outdoor Walk" and "Outdoor Run" workout options with open goals.

Get the MOST Out of Your Workouts by Warming Up❤️‍🔥❄️

If you're looking to get the most out of your workouts and avoid unnecessary injuries, you've got to nail your warm-up and cool-down routines. Trust me, these steps are non-negotiable if you want to stay in the game and feel great. Let me break it down for you in a simple, no-BS way. ‼️W

846 likes

A person in athletic wear performs a leg raise exercise against a blue sky background. Text overlays read "HOME WORKOUTS For Amazing Legs" and "Amazing Tips to Get the Tone Legs You Deserve!" with a heart-eyes emoji.

A person in athletic wear is in a tabletop position, similar to the first image. Text overlays list warm-up exercises: Bodyweight Squats, High Knees, Leg Swings, and Jumping Jacks, with reps and durations.

A person in athletic wear is in a tabletop position. Text overlays detail the Squats exercise: targeting Quads, Hamstrings, Glutes, with 15-20 reps and form instructions.

Tone Legs at Home 🏡 😍

Here’s a comprehensive at-home leg workout to help you tone and strengthen your legs. This workout requires minimal equipment, and you can adjust the intensity based on your fitness level. Warm-Up (5-10 minutes) • Bodyweight Squats: 10-15 reps • High Knees: 30 seconds •

189 likes

Pilates core + upper body workout

Beginner friendly 5 exercise workout routine. Target your lower abs, back, arms, and shoulders with these exercises. 1. Table top dips -start in a table top -bend your elbows, tap your glutes on the mat -squeeze through your triceps -press up -8 reps 2. Reverse plank -press up into

172 likes

A person in workout attire, wearing headphones, takes a mirror selfie in a gym. Overlay text announces a "High Intensity - Upper Body + Core" workout to burn 650-700 calories in 40-45 minutes, listing dumbbells, mat, and cable machine as equipment.

A close-up of a person's wrist wearing a smartwatch, displaying workout stats like distance, pace, and time. The image highlights a "Warm Up" of a 15-minute incline walk on a treadmill, visible in the background.

A view of several dumbbells on a patterned floor, with a person's feet in athletic shoes. The image details "Block 1: Upper Body Strength Circuit" with exercises like Dumbbell Shoulder Press, Bent-Over Dumbbell Row, Bicep Curl + Press, and Tricep Dips.

High Intensity - Upper Body + Core

Upper Body + Abs Burn | 700 Calories | 40 min Sculpted arms. Shredded core. Non-stop fat burn. HIIT + controlled strength = real definition without wasting time. 💡 Tip: Pace yourself through strength, sprint through cardio. 💬 Who else loves that upper body soreness after a good burn?! ⬇

42 likes

A yellow background with black text announcing 'A 60-DAY EXPERIMENT: 100 Squats Before Bed for 60 Days,' featuring a cartoon man doing a squat next to a bed.

A light green background with text 'Never trained legs. All upper body. Looked like a lollipop.' below which is a cartoon man with a large upper body and thin legs looking in a mirror.

A light green background with text '100 squats before bed. Bodyweight only. 4 sets of 25 with short breaks.' below which is a cartoon person doing squats in a bedroom.

What 100 Squats Before Bed Did to My Legs

60 days of 100 squats every single night before bed. My legs went from skinny to actually defined. The burn never fully went away but the results were undeniable. No gym, no weights, just bodyweight and consistency every night before sleep. #squats #legday #beforebed #60daychallenge

70 likes

Whipped Body Butter

Today just feels like the perfect kind of day for some self-care magic. Whipping up a homemade moisturizer? So easy, so fun, and sooo good for your skin. It’s one of my favorite little hobbies — right up there with making sugar scrubs, bath bombs, and dreamy bath soaks!” Whipped Body Butter (4 o

958 likes

Do you want that summer body👙

Ladies, summer is just around the corner. If you still haven’t gotten your “beach body” yet, give this quick 30 minute fat burning workout a try for 30 days. 🏋🏽‍♀️ #summerbod #summerbodychallenge #fatlossworkout #thickfitroutine #workout

44 likes

A vibrant image with a silhouette of a person holding a phone, overlaid with text that reads "6 WEEK SUMMER BODY CHALLENGE WITHOUT EQUIPMENT." The background features palm trees against a purple and blue sky.

A weekly workout schedule for Weeks 1 & 2, listing exercises for Monday through Saturday, with Sunday as a rest day. The background shows palm trees against a blue and purple sky.

Detailed workout instructions for Weeks 1 & 2, specifying exercises, sets, and reps for each day from Monday to Saturday, with Sunday as a rest day. The background features palm trees.

FUN 6 WEEK SUMMER BODY CHALLENGE!

🌞 6-Week Summer Body Challenge🌞 Hey, lovelies! Ready to rock that swimsuit with confidence? ME TOO! I need this mommy pouch gone once and for all! I’m doing a 6-Week Summer Body Challenge and I want my virtual besties to join me 🫶 Let’s crush those fitness goals and strut into summer feeling lik

859 likes

Text on a black background details glute anatomy, explaining the Gluteus Maximus, Medius, and Minimus muscles, and a key tip for glute growth through hip extension, abduction, and external rotation.

Text on a black background outlines quad anatomy, describing the Rectus Femoris, Vastus Lateralis, Vastus Medialis, and Vastus Intermedius muscles, with a key tip for developing quads through knee extension.

How to Grow a Dump Truck & Thunder Thighs 🍑🚛🌩️🔥

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

8591 likes

Upper Body HIIT Burn Back | Upper Abs | Triceps

This was the ultimate high-burn training day — Upper body + core strength stacked with a StairMaster finisher to push the pace and leave me dripping. Here’s the breakdown: ✓ HIIT-style strength workout (arms, back, upper abs) ✓ 10-minute StairMaster afterburn (glutes + steady sweat) Total bu

18 likes

ABS BURNOUT WORKOUT ✨🔥

Hi beautiful! Let’s get this abs burnout workout in! One of my favorite things to do is this workout combined with an upper body day. Let’s get started with the workouts! Crunches: Exercise for 1 minute, rest for 20 seconds, repeat 4x In and out abs: Exercise for 1 minute, rest for 20 seconds,

165 likes

UPPER BODY + CORE | beginner vs. advanced

Here are some exercises in comparison to add into your routine no matter your ability! Even though everyone is at a different point in their fitness journey - choose whichever exercise suits you best! THE WORKOUT ▫️Russian Twists feet on floor | Russian Twists legs up ▫️Elbow Plank knees on fl

120 likes

A split image shows a woman demonstrating 'Band Pull-Aparts'. On the left, she holds the band in front; on the right, she pulls it apart with arms extended to the sides, engaging her back.

A woman performs 'Band Pull-Overs'. She holds a red resistance band with arms extended forward and slightly upward, demonstrating the starting position of the exercise, keeping her arms straight.

UPPER BODY WARMUPS TO IMPROVE MOBILITY

You’ve probably heard you should warmup before your workouts and if you’re not sure what to do, I got you;) This warmup routine is simple, easy and only using 1 piece of equipment (a band). Complete each warmup for about 30 seconds so this warmup will take less than 5 minutes so no excuses!

47 likes

Weekly Toned Body Routine

🌿 Adriana’s Weekly Toned Body Routine ⸻ MONDAY — Glutes + Legs Strength • Hip thrusts 4x12 • Bulgarian split squats 3x10 • Deadlifts (dumbbell/barbell) 3x10 • Abductions (band/machine) 3x20 • 10 min walk cooldown ⸻ TUESDAY — Upper Body +

1817 likes

🌸 SOFT GIRL AB & OBLIQUE WORKOUT – PLANET FITNESS🌸

All machines only 🩶 Focus: upper abs, lower abs, waist, core. ✨ Optional Finisher ✨ Plank – hold to failure (try 60+ sec!) Side Plank – 45 sec each side → Focus on your breath & imagine your body glowing from within 💖 🌸 Save this for your next core day 🌷 Be gentle, be fierce, be y

41 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

✨✨✨✨✨A bunch more workouts ✨✨✨✨✨ 🍑🍑Glutes from home🍑🍑 ✨Without Weights✨ 🍑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

14.1K 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

208 likes

Text outlining '1. FUEL UR BODY LIKE U LOVE IT' with advice on hydration, adding colorful foods, and swapping comfort foods for lighter alternatives to feel good.

Text outlining '2. MOVE LIKE U MEAN IT' with advice to make movement fun, start small but be consistent, and incorporate stretching and strengthening exercises.

Lazy Girl’s Glow Up Guide to a HOT GIRL Summer! ✨👙

Alright, besties. We need to have a serious talk. Winter has been doing what winter does best—keeping us curled up under blankets, eating all the comfort food, skipping workouts, and letting self-care slide. And honestly? No shame in it. We needed the cozy era. But now? It’s time to wake up. It’

804 likes

DIY Body Scrub for Silky Smooth Skin 🌸✨

Hello, beauties! 💖 Want to pamper yourself with a luxurious body scrub? You don’t need to splurge on expensive products – you can make your own at home with just a few simple ingredients! Here’s my favorite DIY body scrub recipe that leaves my skin feeling soft, smooth, and glowing. 🌟 **Ingredie

1238 likes

Notes for This Week: • Prioritize water (at least 2.5–3L per day) to flush out last week’s alcohol. • Light stretching after every session. • Sauna is optional but great for detox and muscle recovery. • Core is lightly hit every day to focus on your flat bell

25 likes

See more