Friday workout

🔥🔥💪🏽🏋️🍃🍑🫶🏾🦵🏾🍄

2024/12/6 Edited to

... Read moreFriday workout routines can significantly impact your fitness progress by offering variety and pushing your limits. Begin your session with a warm-up including arm circles and inchworms to prepare your body. Focus on strength circuits like the single arm military press and diamond front raises to enhance muscle tone. Incorporate triceps extensions and kickbacks to sculpt your arms, and finish with burnout exercises like knee push-ups to challenge yourself further. Cooling down is essential post-workout for recovery and flexibility. Always remember to listen to your body and modify exercises as needed to prevent injuries. Lastly, keeping track of your activity rings and exercise statistics, such as calories burned and step count, can motivate you to stay consistent with your fitness journey. Sharing your progress or workout insights with the Lemon8 community can also inspire others to engage in physical activity. Together, the support of a community can elevate your motivation and fitness success.

Related posts

Fully Body Friday Workout 🔥
y’all know I love my dumbbell only full body workouts 🤝🏽 Summer just started and the whole summer is still ahead. Check out the transformations of women who followed the system and changed their body. Reload is open. This is your moment. #fullbodyburnoutworkout #dumbbellfullbodyworko
Sierra Hayes

Sierra Hayes

80 likes

full body Friday workout..
🚨 You’re not too late… but you are running out of time. Summer is right around the corner. Most girls already feel behind. You can still change your body — if you start now. 🔥 Tighten your waist & burn stubborn fat 🔥 Build lifted, round glutes that actually show 🔥 Follow a structure
Sierra Hayes

Sierra Hayes

124 likes

Lazy Girl Weekday Workout Routine (15-20 min/day)🏋🏽‍♀️
💡 Low-impact | No equipment | Full-body activation Monday – Core & Abs 🔥 Snatched waist & strong core 30-sec Standing knee-to-elbow crunches 30-sec Seated ab twists (on the floor or chair) 30-sec Lying leg raises 30-sec Glute bridge with ab squeeze ⏳ Repeat 3x Tuesday – Lower
ThedigitalEdit

ThedigitalEdit

2287 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
Chalie_Baker

Chalie_Baker

1640 likes

A person's legs in light athletic wear stand on a gym floor next to a dumbbell rack. Overlay text reads "Weekly AT HOME WORKOUT Routine," with a Lemon8 logo and username.
A gym floor with dumbbells and a person's legs. Overlays show "MONDAY" and "TUESDAY" with YouTube video thumbnails for back, fat burning, core, and full-body cardio workouts.
A gym floor with dumbbells and a person's legs. Overlays show "WEDNESDAY" and "THURSDAY" with YouTube video thumbnails for full-body pilates, booty, slim legs, and hourglass pilates workouts.
WEEKLY WORKOUT ROUTINE 💪
Here is my workout plan for the week! These workouts can be done from anywhere. All you will need is a small set of weights but you can creative and use milk jugs, water bottles, etc. Monday: 10 Minute Toned Back (@briannajoyefitness) 20 Minute Fat Burning Workout (@briannajoyefitness) Tue
Turnmypaige

Turnmypaige

1070 likes

A person in a brown bikini top and bottom, lying on grass, with text overlay "AT HOME summer body CHALLENGE" and "swipe & read below" indicating a fitness challenge.
A black text box overlaying a person in a bikini, detailing "Workout #1" with exercises for booty, arms, legs, and abs, including squats, push-ups, one-leg squats, and sit-ups.
A black text box overlaying a person in a bikini, detailing "Workout #2" with exercises for booty, arms, legs, and abs, including squats, push-ups, one-leg squats, and sit-ups, with increased reps/sets.
At-Home Summer Body Workout Challenge✨☀️
Get ready to shine this summer with our At-Home Summer Body Workout Challenge! No gym, no problem. 🏋🏽‍♀️ This routine had me losing 2-3 lbs per week when I was unable to hit the gym. 💪🏼 Whether you're toning up, building strength, or boosting your energy, this challenge is all about becom
irianna

irianna

8796 likes

A '1 month glow up' workout routine displayed over a gym background with weight plates and kettlebells. It details daily exercises like squats, planks, Russian twists, jumping jacks, crunches, lunges, knee pull-ins, and butt kicks from Monday to Friday, with the weekend for rest.
1 month glow up workout routine 💪🏽📆
MONDAY 20 squats 20 second plank 15 russian twists 30 jumping jacks 20 crunches 16 lunges 10 knee pull-ins 20 butt kicks TUESDAY 25 squats 30 second plank 20 russian twists 35 jumping jacks 20 crunches 20 lunges 15 knee pull-ins 25 butt kicks WEDNESDAY 30 squats 45
irianna

irianna

40.3K likes

WORKOUT PLANNER (UPDATED) 🏋🏽
Let’s get fitness together? Follow the workout: ✅ Monday: Lower Body & Glutes Squat – 4 sets of 8-10 reps Bulgarian Split Squat – 3 sets of 8-10 reps (each leg) Leg Press – 4 sets of 10-12 reps Leg Extension – 3 sets of 12-15 reps Adduction Machine – 3 sets of 12-15 reps Dumbbell Gobl
Nutritionist 🍏

Nutritionist 🍏

481 likes

Friday Workout
VIERNES – Full Body Burn + Booty 👉 Meta: sudar + cerrar la semana fuerte * Jump Squats (o sin salto) – 12 * Deadlift con pesas – 12 * Step Back Lunges – 10 por pierna * Glute Bridge Pulse – 20 🔁 3 rounds 💡 Este día es el que más quema grasa
adriana g

adriana g

31 likes

A purple Planet Fitness rotary torso machine is shown with text overlays indicating "Ab day beginner!!" and "25 x 3 both ways," suggesting a workout for abdominal muscles.
A purple Total Gym Elevate Core machine, used for crunches, is displayed. Text overlays read "SCRUNCHES" and "15x5," detailing a specific exercise and repetition scheme.
A purple Planet Fitness back extension machine is featured. A text overlay of "10x3" indicates the number of repetitions and sets for this exercise.
✨Planet fitness ab workout✨
Friday!!! I warmed up on the treadmill (no incline) 2 miles. 25x3 rotary torso 15x5 scrunches 10x3 back extension 10x3 crunches elliptical for 10 minutes full body stretch! Planet Fitness #workout 🏋️ #mamalife #workoutideas #healthylifestyle2024
T🫶🏼

T🫶🏼

2347 likes

Friday workout
#workout #loveworkingout #workoutmotivation #mombodypositive
Diana Barron

Diana Barron

191 likes

Glutes and quad home workout
Happy Friday! Enjoy this workout before your weekend takes off 😘♥️ #homeworkout #homeworkouts
Lovediamondly

Lovediamondly

390 likes

BEGINNER CORE WORKOUT
7 DAY CHALLENGE MONDAY: 5 min TUESDAY: 6 min WEDNESDAY: 7 min THURSDAY: 8 min FRIDAY: 10 min SATURDAY: 12 min SUNDAY: 15 min #beginner #begginerworkout #fupa #fyp #fupaworkout
HelloSusanLee

HelloSusanLee

239 likes

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?"
Chalie_Baker

Chalie_Baker

1786 likes

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
Kail 🎀

Kail 🎀

98 likes

Weekly workout schedule ✨🏋️ let’s burn fat ‼️🔥
Want to stay fit even when you’re short on time for workouts? Follow me, I’ve got a plan for you! ❤️ ✅ DAY 1 – Glutes & Hamstrings (Monday) Warm-up (5–10 min): • Stairmaster or treadmill incline walk • Dynamic stretches (leg swings, hip circles) Workout: 1.&#x
Nutritionist 🍏

Nutritionist 🍏

713 likes

Weekly workout schedule ✨🏋️ let’s burn fat ‼️🔥
Monday: ✅Squat ✅Leg press ✅Bulgarian squat ✅Sumo squat ✅Leg extension ✅Aduction machine ✅Dumbbell Calf Raise Tuesday: ✅Dumbbell bench press ✅Machine Pec Fly ✅Dumbbell Shoulder Press ✅Lateral raises ✅Dumbbell Skullcrusher ✅French press Wednesday: ✅Romanian Deadlift ✅Bodyw
Nutritionist 🍏

Nutritionist 🍏

635 likes

A woman in athletic wear stands in a gym, with text overlayed: "Full Body BURN Intense 🔥 But do-able." A kettlebell and dumbbells are visible in the background.
A detailed list of exercises for a 3-day full-body workout plan, including sets and repetitions for Session 1, Session 2, and Session 3.
Illustrations of various dynamic warm-up exercises for abs, back, chest, legs, and shoulders, including standing arm circles, knee hugs, high kicks, and inchworms.
3-day Workout Plan to 🔥Burn🔥 Away Stubborn Fat
Unsure of what to do to prepare for summer? Have little time on your hands for everyday workouts? Here’s a 3-day full-body workout plan tailored for the gym. This routine is meticulously crafted to target every major muscle group during each workout session. Not only will it help you pack on
Chalie_Baker

Chalie_Baker

455 likes

At Home Full Body Workout (No weights + no jumping
No gym? No weights? NO EXCUSES ✔️💪🏽🍒✨ LIKE + SAVE for your next At Home Full Body Day 🤝🏼❣️ • • • #athomeworkouts #fullbodyfriday #getfitwithv #houstonpersonaltrainer #explore
vanessazempel

vanessazempel

198 likes

10-Week No Gym Home Workout Plan To Tone Up
Embark on a transformative 10-week no gym workout plan for toning up without stepping foot in the gym! 🏋️‍♀️ This plan brings you a weekly workout plan, each targeting different muscle groups. From Monday to Friday, dive into a mix of bodyweight exercises designed to sculpt and strengthen. Weekends
Kiwi’s Plan

Kiwi’s Plan

4656 likes

A person in a gym mirror, showing their glutes, with text overlay '3 DAY WORKOUT SPLIT TO Build your Glutes BEGINNER friendly SWIPE'. Dumbbells are visible in the foreground, indicating a gym setting.
A person performing a squat-like exercise in a gym, with text detailing 'Day 1' exercises: Wide stance goblet squats, Hip abduction, Single leg press, RDLs, Good mornings, and Cable kickbacks, including sets and reps.
A person holding dumbbells in a gym, with text detailing 'Day 2' exercises: Leg curl, Reverse lunges, Glute focused back extension, Bstance RDL, and Step ups, including sets and reps.
3 day workout split to build your glutes
If you’re trying to build your glutes, then definitely save this for later. The goal would be to train glutes three times a week, but be sure to have a day of rest in between. For example, work glutes on Monday, Wednesday and Friday to give your muscles time to rest and recover. Be sure to stre
Que

Que

205 likes

✨Friday Workout Plan✨
Looking for a workout routine that can help you tone up? Here is a workout guide that you can do from anywhere 🏡 #workoutoutroutine #workoutmotivation #workoutplan #fitnessguide #fyp
Exquisitecouture

Exquisitecouture

16 likes

The cover image for a '3 Day A Week Booty & Legs Workout' for beginners, featuring text overlays on a background of people's legs and shoes.
An illustration demonstrating 20 jumping jacks as a warm-up exercise, showing a person in both the starting and extended positions.
A 3D animated figure performing 20 squats, with form cues indicating a 90-degree angle and a straight back.
3 Day At Home Workout
May do : Monday , Wednesday , Friday or Tuesday, Thursday , Saturday or Sunday 💗 20 jumping Jacks (warm-up) 💗 20 Squats 💗15 Single Leg Lunges (each leg) 💗20 RDL’s 💗15 Single Leg RDL’s 💗30 Hip Thrust (hold 30 seconds on last one) #fitness #summerready #booty #bootyworkout #b
Jazmin 🤍

Jazmin 🤍

1308 likes

✨COPY THIS In-Home Workout Routine 💪🏽✨
No gym? NO PROBLEM! Let’s get moving, even from the comfort of our homes! 🏠💪 This in-home workout routine is perfect for anyone looking to stay consistent while incorporating active rest days to recover and recharge. Active rest means gentle movement that helps your body bounce back stronger—think
Margarita

Margarita

471 likes

Your 2024 Workout Routine
This year is about new beginnings and I decided I’m going to do just that. Taking care of yourself and your health is very important. I decided to actually sit down and set a workout routine that uses the 3-2-1 method. Make sure to never overwork yourself and to stretch before your workout. At th
Laboricua.tr

Laboricua.tr

1286 likes

A black 35-pound dumbbell with a pink ribbon tied around its handle rests on a dark gym floor. Overlay text reads 'Weekly Routine TO IMPROVE YOUR LIFE WORKOUT EDiTiON', indicating a fitness guide.
Beginners Workout Guide
BASICS: * Strength training 2-3x/week including: * Chest, triceps, & shoulders * Back & biceps * Legs * Give your muscles 48 hours between training * 3 sets of 8-12 reps * Cardio 3-5x/week * 75 minutes of intense activity (total for the week) * 150 minutes of mo
savannah

savannah

125 likes

My Beginner Workout Split✨💗
6 Day Workout Split Details: Monday-Glutes Tuesday-Cardio/ABs Wednesday-Upper Body Thursday-Leg Day Friday-Pilates Saturday-Active Recovery (Weightless workout) #workoutsplit #myworkoutsplit #workoutroutine #gymroutine
Destinee

Destinee

675 likes

A monochrome collage depicting a 'Gym Girl' lifestyle, featuring a central panel with icons for 'PRAY, EAT, LEARN, WORKOUT, SLEEP, REPEAT'. Surrounding images include gym equipment, a person exercising, healthy food, and books, all in a dark aesthetic. A motivational quote reads 'BE STRONGER THAN YOUR EXCUSE'.
Workout!!🏋🏾‍♀️
Monday: 20 squats 20 sec plank 15 Russian twist 30 jumping jacks 20 crunches 16 lunges 20 knee pull-ins 20 butt kicks Tuesday: 25 squats 30 second plank 20 Russian twists 35 jumping jacks 25 crunches 20 lunges 15 knee pull-ins 25 butt kicks Wednesday: 30 squats 45
Ahjanae Williams

Ahjanae Williams

317 likes

✨Friday Workout Plan✨
Happy Friday Guys! Let’s make today a great one by adding in a quick workout routine and getting it in real quick with this new easy workout guide today. Follow us for more tips #fridayworkout #myfavoriteworkouts #bodytransformation #fyp
Exquisitecouture

Exquisitecouture

5 likes

Beginner-Friendly Workout Routine
This is a 5 Day Workout Split for Beginners. I did this workout split for my first year of training in the gym & I loved it. It helped me to learn the basics of weight lifting & understanding the importance of following a structured program Do this split for 12 weeks. Track your weights
Madison Johnson

Madison Johnson

324 likes

Friday Workout Vlog
#workoutvlog #gymvlog #workoutvibes
Life With VP

Life With VP

19 likes

6 Week Fat Loss Workout Guide ✨
This is the 6 week fat loss workout guide so that you can get toned and grow your glutes: 💪 Monday: Glutes and hamstrings Hip-thrusts 4 x 8-12 reps RDL’S 4 x 8-12 reps Deficit reverse lunges 3 x 8-12 reps Leg curls 4 x 10-12 reps Glute med kick backs 4 x 12-15 reps 💪 Tuesday: Uppe
Laura

Laura

246 likes

Freestyle Friday at home workout
Cute lil throwback. I was so cute and inconsistent in 2023! She would be so proud at how far we have come 🥹🩷 #athomeworkoutroutine
Lovediamondly

Lovediamondly

98 likes

My Weekly Pilates & HIIT Workout Schedule ✨
If it’s a new week, you know I’m on my mat. 🧘🏼‍♀️✨ Pilates is a non-negotiable in my weekly routine, but I love pairing that signature burn with some high-energy cardio and HIIT to keep things balanced. This week’s lineup is a mix of strength, sweat, and serious core work. Here is what’s on t
Chaos & Core

Chaos & Core

40 likes

AFTER SCHOOL WORKOUT 💗💋
+ 92 2 After School Workout high school edition ABS (monday, thursday) 50 crunches 25 sit-ups 25 leg rises 45 sec plank 130 flutter kicks BOOTY/LEGS (saturday, wednesday). •50 squats # 50 lunges 45 sec wall sit 35 calf raisers ARMS (friday, Tuesday) • 45 sec arm circles • 25 push up
Yuri

Yuri

169 likes

Beginner Friendly 5 Day Workout Split
If you’re struggling with structuring your workouts try this five day split Monday: Upper Body •back. biceps. triceps +cardio Tuesday: Lower Body •glutes. hamstrings. quads+cardio Wednesday: Core & Cardio Thursday: Cardio Friday: Lower Body Glute Focused! #workoutsplitforwomen #fit
Gym Princess 👑

Gym Princess 👑

111 likes

A person's midsection with visible abdominal muscles, wearing a black top and red shorts, with the text overlay "how i FINALLY got abs....". A black cat is visible in the background.
A YouTube channel page for "Move With Nicole," showing the channel banner, profile picture, subscriber count (4.34M), and description as a Certified Pilates & Yoga Instructor.
A YouTube video screenshot featuring a "MadFit" cardio workout titled "30 MIN CARDIO AEROBICS TO THE BEAT," showing a woman exercising and video details.
my workout routine 🖤
my full workout routine & tips: i use madfit for cardio and move with nicole for pilates ! • 45+ mins total every day (for example if you do 25 mins in the morning pair it with x 20 mins in the evening as a starting point, you can work up to more) • monday - morning cardio & abs x UPP
rue the witch

rue the witch

651 likes

monday-friday workout split 💪
#work out 💪 #gymworkouts #newworkoutroutine #gymroutines
lis 🤪

lis 🤪

134 likes

A woman in grey athletic wear performs a squat with a dumbbell, emphasizing glute engagement. The image introduces a "WORKOUT SPLIT FOR BUILDING GLUTES" and shows her wearing headphones on a yoga mat.
A woman in grey athletic wear performs a single-leg glute bridge with a dumbbell on her hip, illustrating "Monday: WEIGHTED GLUTES." She is on a yoga mat, wearing headphones.
A woman in a light purple sports bra and dark grey leggings performs a lateral raise with dumbbells, demonstrating "Tuesday: UPPER BODY." She is wearing headphones in a room with a mirror.
Workout Routine to Build Glutes 🍑
This is the workout split (routine) I’d program if you were trying to build your booty! Monday: Full glutes focus. Use heavy weight and 8-12 reps per set. Tuesday: Upper body lifting day. We want to be symmetrical! Wednesday: Rest day. You could do no workout, or just go on a walk, stre
Catie Strong

Catie Strong

24 likes

5 days a week workout split
This is my weekly routine that has helped me drop 30+ pounds in 6 months! Monday- CARDIO 30 minutes of cardio (target heart rate range 160-180) Tuesday- ARM DAY 💪🏼 1. 10 minutes of cardio 2. Lateral raises 3 sets of 10 (10/15 lb weights) 3. Shoulder press 3 sets of 10 (10/15 lb weights) 4
Go4Jac

Go4Jac

292 likes

Friday workout
Got off work at 5 and got to the gym at 524 till 730pm today workout was amazing. #transform #lemon8challenge #letschat #gymgirlessentials #strongereveryday
Candice

Candice

5 likes

Walking Workout Routine for Beginners 🏃‍♀️💪
Let’s be honest: starting a new fitness routine can feel overwhelming, especially if you’re recovering from burnout, low energy, or just trying to ease into a healthier lifestyle. That’s why walking is so underrated — it’s free, low-impact, and incredibly healing for both the body and the mind.
Caroline 🫶🏼

Caroline 🫶🏼

255 likes

See more