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just a few clips of my leg/glute workout w @trayjacks0n ... I was sweattttttiiiin💦 📹: @trayjacks0n each exercise at 12-15 reps fit: @alphalete cropped shirt @gymshark flawless knit leggings - - - - #fitness #alphalete #gymshark #gluteworkout #legworkout #houston #houstonfitness #fitspo #girlswholift #fitchicks #glutegains #bootygains #gainz #weightloss #fitnessmotivation #alphaletegym #slight at Alphalete Gym


First Leg Day in ages! Started with Sumo Squat get those glutes on fire 🔥 More training videos coming up soon as that’s what’s been requested from me! What do you want to see? at BH Live Active, Corfe Mullen


HAPPY HUMP DAY 🐪 🐫 🐪 ⁣ Today I wanna give some booty growing beginners some additional tips, besides workouts, to grow the peach 🍑 ⁣ ⁣ 1️⃣ you need to be eating in a slight surplus ⁣ - my daily expedeture is about 1900-2000 calories, so I am taking in about 200-300 extra calories (protein and carb dense) to grow that muscle 💪🏼 ⁣ 2️⃣ your protein intake needs to be in a certain range ⁣ - some don’t know what they should be intaking, but it is a simple calculation. Just multiply 1.2-2.0 X your current body weight in KILOGRAMS. So for me, I do 137/2.2 = 63 kg X 1.8 = 112 g of protein a day! Just choose a number closer to two for proper muscle gain. ⁣ 3️⃣ work all ranges of the muscle group ⁣ - you want your glutes to improve in strength all around, so gain in the Maximus (main), medius (side), and minimus (inner) ⁣ 4️⃣ WORK YOUR ENTIRE LOWER BODY ⁣ I cannot stress this enough girls- you HAVE to work hamstrings and quads too! For proper weight loading and strengthening, ALL of the lower body muscles incorporate and connect via fasciae to support each other. If you have weak quads and hamstrings, you are going either hit a plateau where your glutes cannot take on more weight with an otherwise weak lower body OR you are going to injure yourself. ⁣ 5️⃣ work a range of light and heavy weights⁣ - always chose workloads and reps obviously appropriate to each other, but working a wide range in both. Muscle endurance is important in light weights, as well as proper form and muscle taxing. Some exercises aren’t all about a heavy weight, and that’s okay. Compound exercises, such as squats or hip thrusts can be perform through progressive overloading. ⁣ 6️⃣ ALWAYS do a glute activation/warm up ⁣ - this is super important; our glutes are typically “turned off” through a day of sitting and not engaging (which also is why our a$$ is subject to fat deposit or lack of muscle). Activating your glutes through resistance/light weight based activity tells your glutes “hey, we are going to do something now”. It gives your muscle the sense that they need to now be taking over and assisting in your movements, hense better contact in a squat after activation than before. ⁣ __________


Wanting to grow your bum? If you aren’t doing this exercise ☝🏼, you are missing out! Ladies, please stop doing them with tiny dumbbells all the time without even attempting to go heavier. - You are more than strong enough to do heavy hip thrusts. Start light, work your way up and you won’t look back... except to check yourself out 👀🍑 Every female client I have used this movement with over times can push at least 60kg with great technique and glute activation! I have 1 client who is up at 110kg for 10 reps and a few more are almost up at the 100kg milestone for 10 reps 🎉 - Above is my second set at 225kg x 10 and it felt great! Focus on: ▪️ tucking your chin to your chest ▪️ pushing your hips towards your feet THEN upward ▪️ avoid pushing through your back ▪️ placing your feet directly under your knees so your shins are vertical - Enjoy your new glute gains 💪🏼 at PureGym Edinburgh Exchange Crescent


Today I did some jump roping at the park for over 30 minutes, and it had me dead —————————————— Song credit- I’m sorry (swell)✨ Life could be a dream (trap remix) —————————————— Use my hashtag to get featured on my story #amearfeatureme or if you wanna feature me dm me or email me @[email protected] 👌🏽 —————————————— #iifym #jumproping #glutegains #workoutroutine #workoutmotivation #workoutvideos #fitstagram #transformation #transformationfitnation #letsgo


Preach what you teach! Floriana bezig met haar eigen training met The Ultimate Booty Trainer. Keep it up! Wil je ook trainen via de app met de bootyband ga dan naar de link in de bio. Let s kick Some 🍑. #carloslens #gezondevoeding #hetbillenboek #fitfamnl #personaltrainer #fitgirlcode #blij #vakantie #dutchfitgirl #glutesworkout #dutchandfit #fitdutchies #fitdutch #fitanddutch #glutegains #fitfamde #glutetraining #glutesthatsalutes #debesteversievanjezelf #fitnessbook #rolamocabenelux #fitdutchbodies #fitdutchbody #twins #theultimatebootytrainer #bootyband


My journey to building my booty started off with things not too commonly addressed in the fitness community when it comes to training your pompis (IMO.) ⁣ The glutes themselves exist to help you walk upright, no?🚶‍♀️ So I focused on not only changing up my training, but fixing my posture working on building my ankle strength, and balance. Now when I walk I actually can feel my glutes🍑. ⁣ ⁣ This is the biggest it's ever been despite not even being at my heaviest 😳⁣ Can't wait to see where I'll be once I finish this bulk 💪🏼😌


Throwback to the other day when I did my first ever attempt of deadlifting 100kg and I pulled it for not 1..but 2 reps😇👏🏻 This has been my strength goal since I first starting working out and I’ve finallyyyyyy done it🙌🏼 . . Swipe to see some clips of the rest of my back workout with @jbtfitness 👊🏼 video quality is 💩 this is the result of my gyms crap lighting (& my dodgy camera man)🙃 . . ⚡️ Barbell bent over rows 4 x 8, 8, 10, 12 ⚡️ Wide grip lat pull downs SS reverse grip lat pull downs 3 x 10 x 10 ⚡️ Seated cable row with pause SS single arm bent over rows 3 x 8 x 8 ⚡️ Hammer strength unilateral row 3 x 12 ⚡️ Straight bar cable pull downs 3 x 15 ⚡️Single arm cable pulls 3 x 10 . . Then finished up with 10 minutes of HIIT on the SkiErg machine 30 seconds on, 30 seconds off (absolutely kills off my lats💀) . . #deadliftpb #deadliftvideo #backworkout #backworkouts #trainingvideo at Fitness First


🚨Wake up call for all women- read this post🙌🏻👇🏻🚨⁣ ⁣ These next 3 points are part of my personal fitness philosophy; and CRUCIAL for you to understand in order to be your healthiest, fittest, best self. If I could narrow down 3 of the most important pieces of advice I could ever give you, this is it.😁🔥⁣ ⁣ ✨Women need to pick up more barbells and LIFT HEAVY [email protected]*KIN WEIGHT.🏋🏻‍♀️💪🏻⁣ There are endless mental and physical health benefits. Stop trying to lift light weight and “tone”. YOU CAN NOT “TONE” a muscle. You’re either building muscle, or not doing enough to let the muscle tear + repair. End of story- there is no middle ground of “toning”. ⁣ ⁣ ✨FUCK FAD DIETS.🤦🏻‍♀️🙄💀⁣ You don’t need to join your high school besties pyramid scheme. You don’t need to wear waist trainers and sweat wraps. You don’t need to do a fucking juice cleanse. Keto is not a fucking miracle worker diet.⁣ ⁣ ✨CARBS. ARE. LIFE. 🥯🥐🥞🍎⁣ Stop thinking cutting carbs is the answer!!! That could be the very thing keeping you overweight and sick- your lack of a balanced diet.⁣ I’ll also point out that women on low carb diets are more likely to suffer from hypothyroidism, hormone problems, serotonin insufficiency, insulin resistance and period problems/amenorrhea (loss of your cycle completely). A major driver for PCOS is insulin resistance. Why keep putting your body in danger and cutting out carbs when it doesn’t ever work anyway?!😭 #stopcuttingcarbs⁣ ⁣ ⁣ 👉🏻leave a comment with a “💯” if you agree! Tag a #goalgetter woman that needs to hear this💕 at Seattle, Washington


Did this little combo with @jodio5 a couple days ago and it was a leg killer!! We did 8 weighted sigle leg hip thrusts followed immediately by 10 jumping single leg hip thrusts. Do one leg fully then the other! PS Jodie is always making me laugh during these workouts!! 😂😂 so much fun and so dead!! . . . #silkwoodfitnessfam #gymbuddies #silkwoodstrong #silkwoodfitness #legday #glutes #glutegains #bootyworkout #hipthrust #gymrats


Today I did some power lifting, which I never do. I have always been afraid of power lifting because I feel that I don't have control of the weight and I don't want to get injured. The key is focusing and learning every element of the movement before adding too much weight. Thanks to @gymbydiego for teaching me the form and movement. This takes a lot of concentration and established strength. Don't be afraid to try something new, especially if you can have someone teach you how to do it properly. . . . . . . . #powerlifting  #results  #fitnessgoals  #fitnessjourney  #miami  #gymworkouts  #boxinggym  #healthy  #hardwork  #beyourbest  #dedication  #consistency  #hamstrings #backworkouts  #strengthtraining  #weighttraining  #strengthgains #fullbodyworkout #gluteworkouts #glutegains #personaltraining #liftingheavy #fittips  #travelingfitness  #workoutideas  #workoutinspiration  #trainingwithalycia  #alyciasabs at Punch Elite Fitness


I don’t want to sleep like a baby, I just want to sleep like my husband 😴 Follow us @gymtense for more #gymtense 📷: @saraaemiliee


Hump day 🐫 .
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Wow I sat my 2nd out of 8 exams this month today 😫 Been feeling so anxious recently it is such a horrible feeling when you can’t do anything about it other than breathe in and out slowly which then makes you go dizzy and feel worse 🙃 I am struggling to take time out for myself because of all my exams but as of next week when I’m finished me time is needed 🙌🏼
. .
. It’s alright looking after your self on the outside but not looking after yourself mentally is one of the most important things👏🏼 shout-out to all you students out their with exams but pushing through we got this 👌🏼
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. #bootygains🍑 #glutes #glutegains #fitspo #fitsporation #womensbest #musclegains #fitfam #fitfamuk #gymsharkliftingclub #myprotein #myproteinwomen #gymshark66 #gymshark66 #gymshark #gymsharkwomen #gymsharkleggings #energyseamless #vitalseamless #purplewash #gym #bulk #gfgfriends #fitness #bootybuilding #fitfam #ukfitfam #lol


Today’s thoughts! 1. Stop focusing on what everyone else is doing and start focusing on what YOU want to achieve! 2. Remember life is more than a bunch of “likes” 3. Peanut butter is life and always will be ... if you don’t like it then we can’t be friends (I’ve said this before and I’ll say it again) 4. Your weaknesses are only there to make your stronger 5. If you stick your leg out and put your hip out of place it makes your 🍑 look a lot more peachier ... *disclaimer* this is NOT a comfortable pose 6. Cauliflower is unnecessary unless covered in cheese 7. Be Grateful - Positivity is everything 8. Friends is still by far the BEST programme hands down! 9. People will say nasty things, that’s their opinion, ignore them 10. I can’t think of another one so best addition wins 👏🏼😘


Happy HUMP DAY 🐪 I’ve got a LEG DAY that you’ll love!! 💗🍑 *ps — if you’ve already seen this video, the song I used was apparently not okkkkay 😂 plz give this another like to help out the account lol* 🐳1st Vid. — Barbell Squats 5 x 5 (I’ve been asked a few times why I always add squats to the videos, I try to show you guys exactly how I’m working out so that there is more transparency in the fitness industry. I’m not trying out new compound movements every leg day. I’m working slowly to up my weight & get getter at the movement AKA progressive overload) 🐳2nd Vid. — Barbell Goodmornings 3 x 12 🐳3rd Vid. — Leg Press 3 x 6 🐳4th Vid. — Lying Bench Dumbbell Abduction 4 x 12 🐳5th Vid. — Negative Goblet Squat 3 x 12 (TIP: squeeze your glutes at the top) 🐳6th Vid. — Elevated Split Stance Dumbbell Deadlift (honestly I just guessed for this name) 3 x 6 (each side) . . . #gym #gymgirl #gymlife #gymtime #legday #humpday #humpday🍑 #fit #fitness #fitgirl #fitnessgirl #fitspo #motivation #motivational #bbg #bbgsis #bbggirls #bbgsisters #glutegains #activewear #makingchanges #yeg #edmonton #gymm at Edmonton, Alberta


GROW YOUR GLUTES🍑 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Your booty isn’t going to grow by sitting on it 😆 I like incorporating glute exercises that focus on targeting all angles of the glutes, so you can get a well-rounded booty 💁🏻‍♀️ If performed correctly, your glutes will be ON FIRE after this🔥 SWIPE & SAVE ➡️💕 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1️⃣. Barbell RDL to BB Front Squat || 3 sets of 12 2️⃣. Side-Reverse-Curtsy Lunges || 3 sets of 10 each side 3️⃣. Reverse step ups || 4 sets of 10 each side 4️⃣. BB Bulgarian Split Squats || 4 sets of 12


We all start somewhere ⁣ ⁣ If you haven’t tracked your food intake before, don’t worry about what your macros should be. Start by measuring and tracking your food. Get comfortable using a food scale, learn portion sizes, and figure out exactly what you’re consuming now.⁣ ⁣ If you haven’t lifted weights before, don’t worry about the best exercise to grow your glutes. Learn basic movements of squat, hinge, press, and pull. Focus on learning proper form. Do some research, hire a trainer, watch tutorials (don’t just watch fitspos in IG).⁣ ⁣ You can’t build a house without a strong foundation.⁣ ⁣ You can’t sculpt the body you want without mastering the basics.⁣ ⁣ If you’re doing everything right, but not seeing the results you want, my Gains & Guidance Program is for you. Click the link in my bio to apply.⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ #fitgram#mindsetiseverything#fitnessmotivation#howtogetfit#healthylifestyle#gymlife#gymselfie#fitnessjourney#noexuses#trainhard#girlgains#strongnotskinny#progressnotoperfection#ditchthediet#nurse#nurseswholift#fitnurse#onlinecoach#fatloss#gains#glutegains#mindset#goals#physique#abs#iifymwomen#weightlifting#liftheavy#fitness#glutes


#humpday transformation 🍑 Oct.2017 vs Feb. 2019 #allgoodthingstaketime #goddessbodyfitness #bootywerk #bootyfordays


We’re not getting any younger. Don’t deny your body the exercise it deserves 💜 But beware- the confidence exercise brings is addicting. #happyhumpday #keeppushing #builtnotbought


Mmmmhmmmm, and I promise, you CAN do it 🖤🖤. . What is it that motivates you? . #humpdayvibes


First cardio session in a week☑️ Heart gains = the best kind of gains❤️🌹 _____________________________________________________________ And yes, this sweater is from the men collection. But who cares? They design freaking gorgeous stuff. I just can’t help myself.🖤 @icaniwillmen #icaniwill #sponsoredathlete at Trollhättan, Sweden


CHEST AND TRIS ARE HARD. Push your body. Don’t knock a movement because it’s hard to get down or you don’t feel confident in it. ASK a trainer for advice, watch a video and then RECORD YOURSELF! Keep working at it 💪and building those stabilizer muscles because once that is done, it will come easier. Watch this very rough workout 😂and then keep working at it 🤘 • • 🤘4x12 Dumbbell Chest Flyes 🤘4x10 Incline Dumbbell Chest Press 🤘6x10 Overhead Tricep Extensions 🤘4x15 Cross Cables Chest Flyes 🤘4x20 Tricep Pushdowns 🤘4x12 Chest Press Machine


Wasn't even leg day 🤷🏼‍♀️ . . . . . . . . . . . . . . . #fitnesslifestyle #bodypositive #girlswholift


Happy humpday fam 🍑🐪 . I do not take posting my bare ass on ig lightly, but ya know what, ive put WORK into this ass and im damn proud of what ive built and im proud to show it off! Im confident enough in myself to know that im more than my body, im more than an image on a screen, but i also feel it is my duty to share my progress with you, so hopefully, girls can see that building a booty from practically nothing is, in fact, very possible! 💪🏼 . . . . #gluteworkout #humpday #glutegains #leggains #quadgains #bodybuilding #bootybuilding #fitnessmotivation #fitlifestyle #humpdayvibes #fitchick #workoutmotivation #bootygains #girlswholift #girlswhotrain #girlswithmuscle #strongwomen #results #gains #goals #progress


What’s a BUTTer way to spend HUMP DAY than with a #GlutesWorkout!? 🤣🤣🤣🤣 No? Not funny? Ok. Lolz. HAPPY WEDNESDAY YA’LL. It has already been one HECKIN week for me 😅😅 How has YOUR week been? How ARE you?! I hope you’re great and spectacular and fantastic bc YOU DESERVE TO BE! 🤩🤩 This #bootyworkout has me HELLA sore today #oof Give it a whirl if you’re tryna make sitting on the 🚽 rough 😜😜 at Anytime Fitness West Wichita


Today was my first lifting session after i hurt my back. Its felt good to work on the peach growth. #peach #bootyfordays #glutegains #growpeachgrow #fitspo #motivation


‼SWIPE ➡️ AND SAVE FOR YOUR NEXT BOOTY WORKOUT‼⁣ ⁣ •TAG A FRIEND•⁣ ⁣ WORKOUT⁣ 1️⃣ & 2️⃣ weighted hip thrust with resistance band 4x15 superset hip thrust with resistance band only 4x20(feel the BURN!) ⁣ 3️⃣ side leg press 4x10⁣ 4️⃣ lunge into glute kickback 4x10⁣ ⁣ Tips: ⁣ Get creative when doing hip thrust I've seen It done before with a resistance band used but I wasnt sure where in my gym I could set it up until I got creative because I wanted to do something different. I've also seen It done with the resistance band hooked onto heavy dumbells (just be careful they dont slide on the surface your using).⁣ ⁣ Doing hip thrust are a MUST to grow the booty but I highly recommend doing them in different planes of motion, adding resistance, adding weight, doing burnout sets, pause reps...theres litterly so much you can do to switch it up and your booty will thank you for it! ⁣ ⁣ Leave a comment if you have any form of hip thrust that you absolutely love or your favorite glute exercise! ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ .⁣ .⁣ .⁣ .⁣ .⁣ #glutes #glutesworkout #legday #lowerbodyworkout #fitnessmotivation #fittips #bootybuilding #bootyworkout #glutesexercise #buttworkoutvids #buttworkouts #workoutvideos #fitnesschicks #florida #veganfitness #healthylife #gluteactivation #gymshark #bodypositivty #motivation #humpday #squats #glutegains #fitgirlvideos #fitnessgirl #aesthetics #fitvideo at Florida


👉No Back Pain We Want To see You Smile Again😁 ✋Check my bio to get your foam rolling exercise book for free 📖 #faszienrolle #backrolls #foamroll at London, United Kingdom


In the spirit of Transformation Tuesday ✨ Here’s my eight month split progress 💕 I definitely haven’t always been flexible, especially with this pose. For a long time I avoided practicing it and especially avoided taking pictures of it because I thought it didn’t look pretty enough 🙈 But I finally got over that mindset and decided to start practicing it as much as possible and take some pictures to be able to see my progress. So the first picture is actually about two months into things. I really wish I had one to show how it looked when I very first started practicing it because I was pretty much in a low lunge! Also just wanted to say how proud I am of how far I’ve come not only physically, but also in how I feel in it. Before it was very difficult for me to hang out in for even a few breaths and now I can sit comfortably in it with full deep breaths for what feels like forever. And lastly if you are just starting out, be proud of where you are today and take those pics!! The only way to progress is to practice 😘 . Credit: @sarah.the.yogi


We can only be what we give ourselves the power to be 💪🏽🌺 ______ Because today was a good day. Had some really positive meetings and hopefully managed to work my charm and get the deal we want... let’s see 🤞🏽😉 _ After all, you only get in life what you have the courage to ask for. _________ #courage #smile #humpdayvibes


I’m shook y’all. I can’t believe this is 7 years apart! 😱 You can tell in the first photo my body was like | | and I probably didn’t have much of a booty even though I was very athletic. At that time I had never been to an actual gym, just worked out in team sports. Now I’m not in any team sports, just gym it and I’m really happy with where my body is at this point. Making progress, one day at a time. Also, my boobies finally came in... better late than never HAHA - - - - - - - - - - - - #lifestyle #healthandfitness #fitnessjourney #elevate #elevateyourlife #bootymotivation #glutegains #cleaneating #gymrat #abworkout #fitnessvideos #workoutvideos #inspiration #fitspo #bodymotivation #summerbody #influencer #fitbody #progress #mindfuleating


It’s Wednesday so you know what i got up to in the gym this morning 😏🍑 Here are my favorites from today’s workout that had me shakinggggg down the stairs afterwards 👏🏾 Don’t forget to save for your next leg/booty day 💗 Workout: 🍰 Step ups for 4 sets of 10 superset with 4 sets of 10 side lunges. 🍰 Pulse sumo squats 4 sets of 8 superset with 10 jumping squats 🍰Split squats for 3 sets of 10 • • • • • • • #bootyworkout # #fitchic #glutegains #fitnessmodel #gymgirlvideos #workoutmotivation #fitgirlsquad #legworkout #trainwithme #beavisonary #workoutsforwomen #blackwomenfitness #squatspo #gymmotivation #fitnessgirlmotivation #gymsharkwomen #squats #workoutvideos #fitspo #fitblackwomen #lifestyle #strongnotskinny @afrogirlfitness @gymsharkwomen @whitneyysimmons at Montreal, Quebec


What’s your favourite deadlift variation? 🏋🏻‍♀️⁣⁣ ⁣⁣ Check out this post looking at the differences between the trap bar and the regular bar deadlift 💪⁣⁣ ⁣⁣ The regular deadlift requires more mobility. However due to the larger moment arm (check my squats post if you are not sure what this means) creates greater posterior chain loading (but also lower back loading).⁣⁣ ⁣⁣ The trap bard deadlift is much easier to learn and requires less mobility. However as the bar is better distributed it’s not a true hinge and recruits more quads. The higher handles also contribute towards this and take load off the lower back.⁣⁣ ⁣⁣ Which is better and what should you use wit your clients? It depends.⁣⁣ ⁣⁣ Are they a powerlifter? You have to regular bar deadlift for the most part⁣⁣ ⁣⁣ Are they a general fitness client? Give the trap bar a go. It has great bang for your buck 💥 and it’s easy to do right.⁣⁣ ⁣⁣ Athlete? Regular if they can do it well, trap bar if not. But add some hip extension assesstanxe afterwards. 👌⁣⁣ ⁣⁣ Drop me a message if you have any questions. If you don’t already follow.... what are you waiting for! 😋⁣⁣ ⁣⁣ #deadlift #deadlifts #trapbar #trapbardeadlifts #glutes #posteriorchain #athlete #powerlifter #backhealth #backpain #coach #coaching #strengthandconditioning #personaltrainer #mobility #gluteworkout #glutegains #personaltrainers #personaltraining #gyminstructor #guildford


#nunya 🖤 at Birmingham, United Kingdom


Who wants a booty??? Don't we all 🍑🍑🍑 Well my friends if you want to grow those glutes HIP THRUST is a must on leg day. I always include this exercise when training legs. You don't always have to lift heavy it's all about mind muscle connection.😈 As you can see my face expression says it all... the burn was insane. * * * ◻ 4 × 12 followed by squats Do it for those booty gains y'all 😁


Because @beegreenfit inspired me with her #bootytransformation pictures I have one for you, too! Left: February 2019 Right: January 2018 We are working hard on these glutes this year! I have BIG goals and I’m going to put my everything into achieving those goals! #beforeandafter #goals #glutes #bodybuilding #npcbikini #bikinigirl #bikinicompetitor #compete #gym #gymmotivation #liftheavy #lifting #bodybuildingwomen #momswholift #momlife #momsofinstagram #gymaddict #trainhard #train #glutes #glutegains


PROTEIN 🍳🍗 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Why do we need it? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Protein is vital in our diets to maintain our muscle, bones hair and nails. It is even more important if you’re a frequent gym-goer as your body uses protein to help repair your muscle 💪🏼 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I have clients who really want to see results (as everyone does), they want to build a bigger bum, create rounder shoulders, look STRONG. They train hard in the gym but their diet lacks.. 🙍🏼‍♀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ A lot of people seem to have to mentality of “well if I’m training hard I’ll see results no matter what”, and yes you may do, but you’ll progress even better if your diet is supporting your training and fuelling your body! 🏃🏻‍♀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I am here to tell you, PROTEIN IS IMPORTANT. And eating your daily intake doesn’t have to be as difficult as you first think.. 💭 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ The only thing you need to watch out for is fatty protein vs lean protein 🥓 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ FAT IS NOT BAD - it’s essential, however it can also be calorific, which isn’t ideal when dieting. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ My advice 👩🏼‍⚕️ structure your meals around having a decent protein source and stick to one fatty source per day 🧀 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Eg: yoghurt for breakfast, salmon for lunch, chicken for dinner 🥘 alter your portions according to your goals and you can’t go wrong! 🏆


Isssaaa LEG DAY 🙌🏼🍑 ⁣ ⁣ These are some of my current faaaave exercises. Basic, but 🔥! Give this a try and lemme know what you think🤗⁣ ⁣ Remember, put your all into every rep/set. You don’t need to be in the gym for hours for results. Stick your headphones in, put your phone away and get it done 🙌🏼🔥⁣ ⁣ 1️⃣ barbell sumo deadlifts 4x8⁣ 2️⃣ smith machine squats 4x8⁣ 3️⃣ reverse lunges 3x8 each leg⁣ 4️⃣ elevated-heel dumbbell squats 4x10⁣ 5️⃣ hamstring curl 3x12⁣ ⁣ ⁣ Save & and tag your gym buddies for your next session!😋 hope you liiikeeeee 🥰💓⁣ ⁣ Outfit 👚 @gymsharkwomen camo 💜


🎉KETTLEBELL CIRCUIT🎉 Pick up the heaviest kettlebell ya can find n do this lil tri-set for ya leggies- 💫Sumo Squats 💫RDLs 💫Front Squats All for 12 reps, 3 sets🙋‍♀️ Save for later and lemme know if you try 🎉 - Ft. my new fave grape leggings, @flexxfit you did gooood😏🥰 • • • • • #kettlebellworkout #legday #legworkout #glutegains #gluteworkout #gymshark66 #gfg #flexxfit #babesinflexxfit #strengthtraining #squats #musclegirls #girlswholift #fitfamuk #musclegirls #circuit #grapelife at Portsmouth


Here’s a little from today’s workout! AKA the only two exercises I didn’t feel weird recording 🤪. 🌹 A superset set of leg extension and leg kick backs on the leg extension machine. 🌹 single leg deadlifts- 6 reps each leg at 70 pounds. !!!!!whats important here is KEEPING YOUR CORE ENGAGED to ensure isolating the use of your hamstrings and Glutes to pull up!!! Have a killer Wednesday!!!! #girlswholift #weight #liftingbuildscurves #knowledgesharing #themoreyouknow #glutegains #abs at New York, New York


easy peasy booty workout 🍑 several simple exercises to get your glutes on fire 🔥 fun fact: i bought these gymshark leggings around 6-8 months ago & they were baggy on they fit! 💪🏻 ◽hip thrust - 4×15,12,10,8 ◽single leg db rdl - 4×15,12,10,8 each leg ◽good mornings - 4×15,12,10,8 ◽elevated lunges - 4×15,12,10,8 each leg ---------------------------------------------------------------------------------- #gymgirl #fitnessmodel #legday #glutegains #bootygains🍑 #bootyworkout #fitnessgirl #fitnessjourney #fitnessphysique #fitnessmotivation #girlswholift #fitchick #shelifts #girlswithmuscle #girlswhoworkout #gymshark #gymsharkwomen #beavisionary #newlevel


. Hey #fitfam !💗 Fluffy jacket is making another appearance!😂 I hope you’re all having an amazing day! Today’s post isn’t going to be overly long, but I wanted to talk about some mental progress I’m making this week.💛 I’ve begun to realise how important it is for me to eat enough calories. My original goal was about 600-800 less than I should be having to remain healthy (I was still eating an ok amount but it was definitely on the low side) and I’ve learned how wacko hormones can go when you’re not getting enough food! (Thanks to @emilyduncanfitness and her podcasts!!💜) This is a huge step in the right direction in mental recovery and now I’ve got my head around fuelling my body, I’m feeling super positive and loving food! 🤩 Only a little update for today but a more sciencey post tomorrow!🧡 • How have you progressed this week? • #gains #legday #workout #workoutmotivation #girlsthatlift #fitness #fitnessmotivation #fitnessmodel #strongnotskinny #lifting #myprotein #shelifts #glutes #glutegains #fitspo #vegan #vegetarian #girlswithabs #gymshark66 at Assach, Steiermark, Austria


Focused on Growth: My Heart, My Soul and of course my Glutes! Happy Humpday Igers 😘💋 at SWEAT Union


❗️HELLO❗️⁣ ⁣ I filmed a lil workout (super tiny) video today🙈 I managed to film circuit 1 of my ab workout before someone came over and moved all the mats around and popped up the punching bag 😂🥴 also plz do excuse the awful angles - I have no one to film me and I’m a one man band 😂⁣🌟⁣ ⁣⁣ Hope you guys enjoy it and give it a try! I have quite a strong core but it’s not as strong as I want it to be (and there’s a bit of fat that I’d like to shift) BUT like I mentioned in my previous post - I’m starting to get back into my routine and I’ve been knocked a lot recently. This really got my abs burning with some pretty basic moves 😇 ⁣⁣ ⁣⁣ - [ ] Circuit 1; repeat 4 times ⁣⁣ 🔥 Backward crunch x 10 ⁣⁣ 🔥 Mountain climbers x 20 seconds ⁣⁣ 🔥 Plank x 30 seconds ⁣⁣ 🔥 Walk ins and touch toes x 10


Day 51/66 of #gymshark66... ⠀ We climbed Arthur’s Seat, an extinct volcano! It was windy but worth the views. ⠀ I love exploring with you @conor_healy09, thank you for a fabulous getaway 🏴󠁧󠁢󠁳󠁣󠁴󠁿✈️❤️ ⠀ @gymshark at Arthur's Seat


FIRE UP YOUR ABS🔥 - make sure you have this vid for later and give me a little like 💕 it helps me so,so much and I appreciate it tremendously! this is a circuit which will help you to hit the bottom,mid and higher section of your core 🙌🏻 ◽ Ab scissors with a dumbbell ◽ Ab cocoons using two little dumbbells ◽ Lying leg raises ◽ Oblique twists using a dumbell ◽ Side plank with a rotational twist ◽ perform each exercise for 15-20seconds back to back ~~> rest for 30 seconds and go straight into the next round [total of 4 rounds] *I personally find that timing myself when training abs helps my mind to muscle connection much better + saves toim that's precious!! ◽ Jumper : @prettylittlething ◽ Leggings : @gymshark at Birmingham, United Kingdom


Under...over...up? 🤔🤣😍 How Mommy Mowgli workouts have been going (peek at my other posts this week😉)⠀ ⠀ But seriously this girl sets my soul on fire with her love and the joy she brings to Anthony and I!! ⠀ ⠀ I feel like more and more I get the question...When are you guys having kids?....Is it because we’ve been married almost two years? Or because I’m almost 30??⠀ ⠀ To be honest, when I was younger my life played out like this - dearly loved 3rd grade teacher, married by 25, done having kids by 30.⠀ ⠀ But ya know what? Life doesn’t turn out the way we imagine and that is OK!! Because I love where this life is leading me!!⠀ ⠀ I left the classroom to build a lifestyle coaching business to help busy women silence their inner mean girl + love the body & life they’re in.⠀ ⠀ I have been married to the love of my life for almost two years, we work from home together, have a beautiful furchild who brings so much freaking joy to our lives and we want another one/reach some more financial goals before we have a family!⠀ ⠀ Is your life not exactly where you thought it would be at this point? Are you freaking out a little?⠀ ⠀ Girlfriend I urge you not too!! Embrace where you are and re-set your sights to where you wanna go!! Even if your path changes slightly, as long as you have dreams and a work ethic, everything will be ok!⠀ ⠀ Oh AND you are the exact person who would be an amazing fit for my team💕 So maybe you should just go ahead and fill out the app in my bio so we can talk more about coaching and how it can add greatness to your life😉 at Skippack, Pennsylvania


May I check in ✅👀💁🏾‍♀️ Drop your top 3 recently used emojis! ——————————————————————————— (There’s the smile you’ve been asking for 😏😬) . . . . . . . . . . . . . . . . . . . . . #fitnessmotivation #fitnessgirl #melaninfitness #melaninmagic #legday #quadzilla #quad #quads #gymeveryday #glutes #fitnesstransformation #gluteactivation #glutegains #humpday🍑 #happyhumpday🐫 #wednesdaymotivation #humpdayworthy at Olde Uptown


| Imbalanced Glutes Part 3 | . In part one and two I covered glute focused Foam Rolling & Stretching and Isometric Contractions. In this part I will show which dynamic stretches can help you properly warm your glutes. . 3️⃣Step One: Dynamic Movements WHY? These full range of motion movements help the blood and oxygen flow to your muscles, tendons, and ligaments. This allows you to properly warm up your glutes and ensures that you activate the muscles you are trying to target. Perform 1-2 sets // 20 seconds each! . Knee to chest Cross and Squat Leg Swings Single Leg Lunge Lying Abductions Lying Clams Table Top Reaches Fire Hydrant Kicks Single Leg Glute Bridge . ‼Things to Remember‼ - Perform these exercises as a warm up before your lift. - Focus on quality muscle contraction. - Focus on weak side. . Stay tuned for part four! I will cover which exercises, rep ranges, and intensity to perform to grow your imbalanced peach🍑 . #glutegains #gluteworkout #glutes #imbalance #staytuned #fitness #fit #workout #learnmore #selflove #avfitness #allyvaethfitness #noexcuses #teachyourself at Seminole, Florida


Lil physique update....thought I’d change it up a little with a video instead of a picture🤪 Having good days and bad days with this bulk if I’m honest 🙈 Some days I wake up and I feel soooo toned still considering how much I’m eating then other days I wake up feeling like a fluffy mess (video taken on a good day obvs🤷🏼‍♀️) Gaining weight is mentally challenging and I never ever believed it when I read that a bulk can be just as hard as cutting down...NOW I GET IT!!! But gotta get those calories in to increase the muscle so I’m gonna keep going👊🏻 Wherever you are in your journey right now, keep going and most importantly do it for you, no one else💪🏻 #gym #abs #motivation #girlswholift #girlsthatlift #fitnessgirl #fitnessaccount #fitspo #fitspiration #fitfam #gains #bulk #musclegain #fitgirl #girlgains #myprotein #gymgirl #girlswhotrain #strongwomen #strongnotskinny #abs #toned #gymmotivation #goals #gymgoals #glutes #glutegains #health at Kent, Kent, United Kingdom


Back Attack! ______________________________________________ ATTENTION ladies do not neglect upper body! 🗣 I repeat DO NOT NEGLECT upper body! Sculpting your back is great way to give you that hour glass shape! Yass ladies get it! 💪🏽 Here are some favs... 👇🏽👇🏽 . . . 〰️ Cable Rows 〰️ Face pulls 〰️ straight arm pull downs 〰️ a form of lat pull downs You can do it put your back in to it! at Brooklyn, New York


Loved this tip I got from @iprfitness on #sumosquats. Wrap one hand around the dumbbell with a regular grip and wrap your other hand over that hand. (Better view of the grip is halfway through the video). This allows you go lower and muscles working harder, without having to elevate your feet! As always, keeping tension the entire time is 🔑. Sumo squats are a staple in my training program and I love them for building the peach 🍑! at San Francisco, California


A little bit of hump day leg gains. Did a personal best of 465 for sets of 6 with sumo deadlifts. I'll be the first tell ya, I was terrible at these when I first started. Just 315 was tough. But patience and consistency got me to where I am now. I actually have grown more fond of these than conventional deadlifts. Technique is everything when you're trying to grow. Ask my coach @derock240, he's been with me every step of the way to my physique transformation.


• Paused Squatting • Swipe 👉🏾 Pausing for about two seconds in between reps at the bottom of your squat can improve hip mobility and build leg strength/size. I throw in pause reps during my deload week when I drop the amount of weight that I usually lift to about 50% or lower. This technique also helps me correct my form which is super important if you squat heavy. at Kennesaw, Georgia


🔥 ABS-olutely love this circuit (& training in sweats)😎🤟🏽 . Don’t forget to DOUBLE TAP ♥️ so I know what to post more of! Thank you LUV U guys🥰 . . Target your ABS + “Love Handles” with these exercises. Complete this circuit for 3-4 rounds | 15-20 reps 🤟🏽 . _ TAG A FRIEND ⤵️ & GO GET IT💪🏼 ⠀⠀ 🏋️‍♀️Follow us (@fitadvices) for the best daily weightloss tips 💪💕 ⠀ 📽 @realrubaali 🙋‍♀️Tag a friend who would enjoy this!


Sorry I haven’t been posting, uni work is keeping me bussssyyy 🐝🤪 Hope you’re all well!! Happy Wednesday!! 🤗 - - - - - #fitnessmotivation #gracefitguide #gymshark66 #gymsharkwomen #glutegains #quadgains #fitnessgirl #fitspo #fitspiration #thepeachycommunity #gfgchallenge


I Never .....train legs at Nijmegen, Netherlands


How to REALLY grow a booty💖 . Today, I am going to give you my opinion on a topic that seems to be trending a bit at the minute . That is: can you grow a booty without weights?? . The truth is, you need to lift heavy to grow a good booty!! . I see it all the time, these instagram workouts using body weight and just resistance bands for the full workout. But let me tell you, they will not get you that booty you want!! . These workouts shouldn’t be the main part of yours. They should be your activation, or accessory moves, or finishers. NOT the main body. . What will grow your booty then?? A mixture of glute activation with bands, followed by heavy basic moves (with a resistance band for an extra burn), then add some accessory moves (usually low or body weight), end with some finishers and make sure to fuel your body enough . By all means, these workouts are great for beginners and can be great finishers, but if that is all you are doing, please don’t expect to grow your booty🍑 . I hope some of you found this helpful. If you are nervous about weight training then please start small and light then work your way up. Let me know if you agree💖 . This weeks content is inspired by @laurentickner content calendar. She is amazing and definitely check out her page 💖 . . . . . . . . #liftingweights #weightlifting #weightliftingwomen #womensweightlifting #weightliftinglife #weightliftingforwomen #bootygains🍑 #bootyworkouts #glute #gluteworkout #gluteworkouts #heavyweights #gluteactivation #glutefinisher #glutegains #glutetraining #bootybands #glutes #fitness #gfg #healthandfitness #gymworkout #homeworkout #workoutroutine #workoutsforwomen #growyourbooty #gymshark #gymshark66 #myprotein #womensbest at Nottingham, United Kingdom


Happy hump day! Here’s one of my latest lower body workouts that target the booty 🔥🍑. Make sure to save for later! . . Warm up: Fire hydrants 3x10 Glute bridges with band 3x10 1️⃣Sumo DL 4x5 2️⃣Box Squat 3x8 3️⃣Single leg Romanian DL 3x8 4️⃣BB front loaded lunge 3x10 SS Dumbbell goblet squat 3x12 . . . #humpday #glutes #glutegains #keto #ketogenicdiet #wednesdayworkout . . #sdpersonaltrainer #onlinetrainer #sdfit | #pacificbeach #oceanbeach #windansea #lajolla #missionbeach #athlete #missionbay #workout #northpark #SelfMade #SanDiego #SanDiegoFit #SanDiegoFitness #SanDiegoPersonalTrainer #Trainer #FitnessLifestyleCoach #almasquad at Self Made Training Facility San Diego


OUR FIRST YOUTUBE VIDEO will be up + live THIS FRIDAY 🎥💙 . We had SO much fun filming it! We had a blast just being ourselves and giving you guys a more inside look into our lives, we hope you enjoy it! We’ll definitely be filming our @arnoldsports Expo experience + all the food afterwards 😍 . We’re hoping to start making one video per week, so we’re curious what you guys want to see⁉️our workouts/training, how we count macros, nutrition info, cheat days, food challenges 😏 exploring the island or anything else, we’re probably down for 😝 . Comment below any suggestions of videos you’d like to see in the near future!!♥️ at Victoria, British Columbia


A bunch of you asked for a dumbbell only workout for when the gym is busy. Another common request was workouts you could do at home. Soooo this workout is killing two birds with one stone lol. 😎😎😎⁣⁣ ⁣⁣ ‼️An important thing to remember is that PROGRESSIVE OVERLOAD IS KEY TO SEEING RESULTS‼️⁣⁣ ⁣⁣ Progressive overload is when you increase what you are doing over time. That can be done by adding weight to the exercise, adding reps, adding sets, cutting rest times, etc. ⁣⁣ ⁣⁣ If you’re using dumbbells, you can’t load some of these exercises as much as if you were using a barbell. 🏋🏼‍♀️⁣⁣ ⁣⁣ For example, squats- I can’t squat as much weight with a dumbbell as I do with the bar because I’d have to hold the weight in my hands rather than on my back. 🦵🏼⁣⁣ ⁣⁣ SO if you can’t go up in weight for the above reason OR because you’re working out at home and don’t have heavier weights, you would need to progress by adding reps, sets, cutting rest times, focusing on tempo (if you slow down movements or add pauses it makes them more challenging. Could also add a band to some of these exercises- like the squats and frog pumps). 🐸⁣⁣ ⁣⁣ 🙅🏼‍♀️DON’T 🙅🏼‍♀️ just go through the motions when working out. ALWAYS❗️ focus on pushing yourself. 😤😤😤⁣⁣ ⁣⁣ 🔥Superset🔥⁣⁣ Sumo squat⁣⁣ 3-4 sets x 8-10 reps ⁣⁣ Reverse lunge ⁣⁣ 3-4 sets x 8-10 reps per leg ⁣⁣ ⁣⁣ 🔥Superset🔥⁣⁣ Split Squat⁣⁣ 3-4 sets x 8-10 reps per leg ⁣⁣ RDL⁣⁣ 3-4 sets x 8-10 reps ⁣⁣ ⁣⁣ 🔥Superset🔥⁣⁣ Bench Step Up⁣⁣ 3-4 sets x 8-10 reps per leg ⁣⁣ Frog pumps ⁣⁣ 3-4 sets x 20+ reps ⁣⁣ ⁣⁣ 🔥🔥Finisher🔥🔥⁣⁣ Single leg hip thrust⁣⁣ -do one set, as many reps as you can. Make sure you do the same amount per leg though lol. You don’t want uneven glutes! 🤪😂⁣⁣ ⁣⁣ 🛑-these rep ranges are suggestions. If you’re doing this at home and your weights aren’t heavy enough to make 8-10 reps challenging, do more reps!🛑⁣⁣ ⁣⁣ 👟Note: I don’t recommend shoes like this for leg day. Pretty much all my videos are demos (unless I’m lifting super heavy with a belt on) so do not copy my choice in footwear lol. You want more of a flat shoe for legs, not something cushiony. ⁣⁣ ⁣⁣ Outfit: @nvgtn 💙💙💙⁣⁣ at Hamilton, Ontario


Here‘s a booty 🍑 home workout 💪 _________________ No equipment needed. When you don’t have the time for gym, just try these effective exercises! ✔️ Do each exercise for at least 1 minute ✔️ Focus on your glutes during the exercises! ✔️ Slow and precise is better than fast and uncontrolled. ➖➖➖➖➖ ➡️ Leteral lunge each side at least 1 minute. You‘re gonna feel your glutes and legs burninggg🔥 ➡️ Donkey Kicks each side at least 1 minute. Make sure to only move your leg, not your whole body. Your glutes need to do the work! ➡️ Glute kickback each side at least 1 minute. Again- only your glutes need to push the weight of your legs. ➡️ One leg hip thrust each side at least 1 minute. Very effective if you do it right. ➖➖➖➖➖ 2 rounds or more!💪 Have fun and feel the burn in your booty🔥🍑 #bootyburn _________________ Let me know how you like it and comment below 🙌❤️ (If you feel any kind of pain or if the exercises somehow doesn’t feels right to you, stop exercising and go to the doctor for a check.) . . . . . . . . . -Werbung- #homeworkout #bootyworkout #noequipment #gluteworkout #glutesworkout #glute #fitspo #gymshark66 #workoutroutine #workoutmotivation #workoutinspiration #squats #legday #girlswholift #fitgirl #fitfam #workouts #workoutvideo #workoutvideos #glutegains #bootygains #girlworkout #workouts #workoutinspo #workoutoftheday #transformation @gymshark @gymsharkwomen @gymsharktrain at Stuttgart, Germany


Transformation takes time, effort, consistency, and patience... In short: ⠀ Tag someone that should see this!👇 📸 All credits to respective owner(s) // @daniellapetersfit . . . #fitness #fitfam #fitspo #motivation #workout #workoutvideo #legday #gym #gymwear #leggings #abs #diet #prep #bodybuilding #aesthetics #gains #gainz #nutrition #healthy #physique #girlswholift #tutorial #nutritioncoach #glutegains


DISCIPLINE! . It’s my word of the week! Without self discipline your journey through life will be rough! Resisting temptations that surround us constantly is a challenge, but it can be done! We have to reinvent what it means to be happy & healthy. Reprogram our brains to live a new & better lifestyle! . Take it one step at a time! Don’t rush it & stay disciplined in whatever you do! The rewards are so much greater! . . . . . #photography #fitnessgirls #fitnessmodels #gym #thegymoftucson #selfdiscipline #motivation #fitspo #igfitness #girlswithmuscle #abs #curves #results #trx #fitmom #exercise #workout #booty #thrustisamust #bootybybret #glutegains at The Gym of Tucson


If you'd like FREE help setting up your diet calories, comment bellow 👇🏻👇🏻👇🏻 . I'm going through it with you guys! . It's important for me that you know I'm in the trenches with you when it comes to improving fitness and health. I don't just post healthy recipes for the fun of it. Diet has been the primary driver of any fitness success I've ever achieved and it's a shame that many have not discovered its power yet. That's why I created this account - to share the knowledge that I've accumulated over a long period of time. . The photo on the left was taken when I was going through a rather misguided though mostly successful weightloss phase. However, I was quite unhappy with how it left me with no butt and no curves. . Since then, I have read tons of literature on everything fitness and nutrition and it changed the game for me BIG TIME. . Over the past few months, I've undergone something previously unimaginable and terrifying. I GAINED WEIGHT ON PURPOSE. 😱😱😱😱 . But not just any weight. I gained tons of muscle. Particularly, I focused on building a bigger butt. This of course required not just hip thrusts, deadlifts and lunges, but also FOOD. . Food is key to fuel your workouts and allow your body to break down and build bigger, stronger muscles. I increased my carbs, decreased my protein a bit, and my overall calorie intake skyrocketed. . It's been so amazing to be able to eat with little restriction and to witness myself going harder and lifting heavier at the gym. I'm proud to say I'm stronger than ever. . Now that this bulking period is over with summer staring me in the face, I have begun what's know as a "cutting" phase. My calories are down to 2000, carbs cut in half at 200g and my protein up to 153g. These are specifically tailored to me and my needs. My goal now is to reveal all the muscle I've worked so hard to build by losing fat and leaning out just in time for summer ☀️☀️☀️ . The recipes I'll be posting will reflect this new diet change! Remember, you DON'T NEED TO STARVE and should not starve to see results! . Much love, Vee ♥️

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