After work workout! 💪🏼🏳️‍⚧️

☀️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

For the girlies that want to work out 5 days a week but don’t know what to do. This will change your life 🫶🏼✨ I’m stepping out of my confort zone by showing my before and after of 2 years. Between 2020 and 2022 I was not felling good. I was dealing with loss and depression. It has been a rough cou

For beginners, start with lighter weights and gradually increase as you get comfortable. If you're new to working out, focus on mastering the form before adding more intensity. Feel free to mix these exercises or do them in sequence based on your preference. Additionally, consider incorporat

These are workout I’ve been doing to help me lose excess fat, build muscle, and overall tone my body. They may not work for everyone but this is what has worked for me so far. You got this pretty lady! *I am not an expert I’m just going based off my own experiences so please take that into c

Here's my list of effective hourglass routines that you should try. If you need more visual guidance, check out these YouTube channels for quick and easy, no equipment-free workouts that really work Hourglass program with Chole Ting Full body work out with Shirlyn Kim Everyday Pilates hou

Wanna work on those buns 🍑 but can’t find the time? Try this effective 30 minute body weight workout you can squeeze in at any time! 🔥 **Quick Booty Building Workout** 🔥 1️⃣ Squats - 3 sets of 15 reps 2️⃣ Lunges - 3 sets of 12 reps per leg 3️⃣ Glute Bridges - 3 sets of 20 reps 4️⃣ **Donke

I am just getting back into the gym after mouth surgery and not eating anything but liquids. So here to eating healthy, picking up a new hobby of running and lifting weight for a string body! Right now I’m prioritizing running since I am training for a fun run, but I want to be in the gym still.

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

"Feather" - 3:00 "Sue Me" - 2:57 "Thumbs" - 3:37 “Espresso" - 3:24 "Please, Please, Please" - 3:01 Total: 16:00 minutes Hey everyone, I want to share with you how a 16-minute intense high-intensity Stairmaster workout can be a game-changer for y

Being new to the gym can be very intimidating, especially if you don’t know what to do. But don’t worry, here is a beginner leg workout that can be completed with dumbbells only. You can find a quiet corner in the gym or even complete this workout from the comfort of your room. When you’re ready, l

Additional Tips: 1) work as hard as you can, you won’t gain if you don’t train 2) eat good food, you have to have good protein and carbs before training 3) drink a LOT of water 4) 1 hour before workout drink electrolytes 5) right after workout drink a protein shake or a nice protein filled

My split as a gym girlie who’s goal is to focus on glute and leg growth. This is what works for me and I also incorporate 20-30 minutes of cardio on the stairmaster after my work out and hoping to start hitting core again …its been awhile🙈 #workoutroutine #gymsplit #workouts #workoutsplit

Hey ladies, I wanted to talk about something many of us struggle with: stubborn belly fat. I’ve been there, I hated my body at one point and felt trapped, avoiding certain clothes and social events because I didn’t like how I looked. But I realized my size shouldn’t control my life, so I decided to

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

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

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

Want an insane glute pump after doing only THREE exercises?!?! Do these 3 things: 1) Hip Abductors - these are my favorite glute exercise simply because if you focus on mind to muscle connection, you will feel it in your glutes more than any other exercise. Pro Tip: lean forward and try to push o

This has been the BEST quad day workout I have done in a long while. Week after week I show up and perform the same exercises aiming to get better and stronger and it has been game changer! Follow along for a crazy quad pump that will help you grow your legs! 1) HACK SQUAT! You are going to wan

Barre is a full body workout that combines ballet, Pilates, & yoga. I recently started taking barre & I LOVE it! You get an amazing full body burn & feel so good after. Here is a barre inspired workout you can do from home⬇️ 1. Reverse lunges with a pulse x 15 per leg Step back int

I can most definitely guarantee that you will have the nastiest glute pump of your life after this workout…and probably some solid glute gains if you stay consistent with it…but the key word here is: CONSISTENCY!!! Remember just because you are getting a good pump, doesn’t mean that it will s

No equipment is needed for this workout. If you want to make it harder, option to grab some dumbbells or put some ankle weights on. Otherwise whenever you’re ready let’s get started ⬇️ 1. Bridge x 15 2. Single leg bridge x 10 per leg 3. Single leg lift in a bridge position x 8 per leg 4. Re

Work on your ab lines with these 5 exercises! No equipment is needed for this workout & it only takes 10mins. For each exercise it’s 50 seconds on, 10 seconds off. Repeat everything like a circuit, going through all the exercises twice. ⬇️ 1. Leg pulls Start in a reverse plank. Lift and