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This was my burnout set after doing an 8x5 at 275. I had to readjust myself multiple times to keep the form correct as possible. I love finishing off any lift going until exhaustion. Thank you to @austin_bryan22 for recording. Push yourself to the limit! #powerlifting #powerliftingmotivation #deadlift #deadliftform #deadliftday #ironbullstrength #apemanstrong #corewater #fnxfit #fnxambassador #lakiambassador #WAKEMEUP
Not feeling 100% today but still managed to get the main lifts in. This was my ninth/burnout set doing 245 for 10. I tried to focus on form the whole time to lower the risk of injury. No days off y’all! #powerlifting #powerliftingmotivation #apemanstrong #ironbullstrength #underarmour #transparentlabs #corewater #fnxfit #fnxambassador #lakiambassador #wakemeupwhenseptemberends
Medicine ball to sculpt your core. I’m not a personal trainer, but thought I share some of my simple and quick work out. To everyone who will benefit from this.
Perform 1️⃣0️⃣➖1️⃣2️⃣ REPS each exercise back to back rest for 2️⃣➖3️⃣ minutes and repeat 3️⃣✖️
*️⃣Scissor Abs(Leg Raises pulses)
*️⃣Alternating plié pulses
@LIVBODY all natural SUPPS And skincare product discount
@lakiactive - ARK ii leggings.
Women’s contemporary active apparel HIGH WAISTED - TUMMY CONTROL with two-sides pocket big enough to fit your gym essentials.
Full video in my bio (linktree▶️YOU TUBE link)
#livbody #livbodyathlete #fitnessmom #fitnessmom #livbodybabe #livehealthy #naturalenergy #getlean #feelgood #loveyourself
#fitnesstips #motivationsarurday #crushyourweek #gymselfie #lakibabe #lakiambassador #girlswhogym #girlswhotrain #fitnessaddict #fitnesslife #fitnessblog #fitfam
Today I did an 8x5 at 260. This was my burnout set for 12 reps. The last rep I thought I was going to pass out lol. Loving this new program and thank you to @dbull2424 for recording! Stay motivated yall! #powerlifting #powerliftingmotivation #deadlift #deadliftsfordays #ironbullstrength #apemanstrong #corewater #earlyandoften #fnxambassador #lakiambassador #WAKEMEUP
After bench and squats I decided to do DB incline bench for six reps at 105. This was a good switch from what I usually do. Thank you to @stephaniebramante for recording! Keep pushing y’all! #powerlifting #powerliftingmotivation #benchpress #apemanstrong #ironbullstrength #transparentlabs #corewater #lakiambassador #fnxambassador #WAKEMEUP
Ugh idk what happened but IG posted my last post without a caption, THEN it messed up the aspect ratio, so third time's a charm?🙈
𝐈𝐭𝐬𝐚 𝘾𝙚𝙡𝙡𝙪𝙇𝙄𝙏 𝐤𝐢𝐧𝐝𝐚 𝐌𝐨𝐧𝐝𝐚𝐲 😜
By that I mean I drank way too much beer this weekend so now I'm crazy bloated, but on the plus side at least I'm not really sick anymore!🙃😂
You know what that means? 𝙎𝙌𝙐𝘼𝙏𝙎.🍑
I finally got back to front squats today, but we'll skip that to get to the fun stuff. I'm always trying to find fun, interesting ways to perform movement that add challenge and keep things fun. Routines get boring, I need variety in order to keep myself going to the gym 5 times a week.
Here's some fun, challenging squat variations for you to try.
Zercher* Elevated Heel Squats
3 x 10-15
Zercher* Bosu Balance Squats
3 x 10-15
If you're into snow sports, this movement could be especially beneficial to you since it works stabilization as well as strength.
*Zercher is a squat grip form.
The bar rests in your elbow pit rather than on your front shoulders or back.
For both of these movements, warm up without weight to figure out your form and positioning. Especially with the bosu ball, it's important to get the balance part down before adding weight to the mix. Keep your core engaged, your back neutral, and knees at or behind your toes.
#BeBetterDoBetter #lakiambassador #CelluLIT #legday #squat #bodybuilding #womenwholift #muscle #lift #femaleempowerment #naturalathlete #bodypositivity #strengthtraining #weightlifting #weighttraining #workout #gym #nomakeupworkout #real #strengthtrainingforwomen #workouttips #lifting #workingout #strong #strongwomen #fitgirl #getstrong #liftyourself
Another week wrapped up to progress, improvement , betterment. To advance and develop toward a better more complete you—-Ambassador @lakiactive
Legacy sports bra size SMALL
Ark ii leggings size Small - save and avail 15%off
Redeem DALERE15 code for entire cart.
#fitnesstips #motivationfriday #crushyourweek #gymselfie #lakibabe #lakiambassador #girlswhogym #girlswhotrain #fitnessaddict #fitnesslife #fitnessblog #fitfam
🎶𝓟𝓻𝓮𝓼𝓼 𝓲𝓽, 𝓹𝓻𝓮𝓼𝓼 𝓲𝓽 𝓻𝓮𝓪𝓵 𝓰𝓸𝓸𝓭!🎶 I'm still trying to recover from this darned head cold, and while I am feeling better I still feel relatively weak, and just "off" overall, so I've opted out of the "big lifts" for at least this week (Barbell Squats, Bench Press, & Dead Lifts). 😷 𝑳𝑰𝑺𝑻𝑬𝑵 𝒕𝒐 𝒚𝒐𝒖𝒓 𝒃𝒐𝒅𝒚!🤧 TBH I welcome the break because it gives me a chance to do some of the smaller movements I don't usually have time to. 💪🏻🙌🏻 Everything was performed using progressive overload, meaning I increased the weight with every set. Make sure you are using enough weight so by the end of your set it is difficult to complete the movement.
Here's today's chest workout:
Incline Press to Decline Press
3 sets of 10-15 reps each
Legs up, Dumbell Bench Press into Closed-Grip Press
3 sets of 10-15 reps each
Overhead Pull Downs into Overhead Tricep Extensions
3 sets of 12-15 reps each
3 sets of 12
2 Plate Press Extensions (??)
Not sure what these are called but I use two 5lb. plates, press them between my hands and extend outwards, then drop my arms in a controlled fashion (don't let gravity do the work for you), then raise them back up and in.
Repeat until failure, meaning until you feel like the plates are about to fall out from between your hands.
You can use a single plate but I find the added difficulty of holding two plates together is really effective at absolutely destroying me.😅
#BeBetterDoBetter #lakiambassador #chestworkout #sick #bodybuilding #womenwholift #fitfam #muscle #lift #femaleempowerment #naturalathlete #bodypositivity #strengthtraining #weightlifting #weighttraining #workout #gym #strength #nomakeupworkout #real #strengthtrainingforwomen #workouttips #powerlifting #lifting #workingout #strong #strongwomen #fitgirl #getstrong #liftyourself
Cuter posts to come soon, but got my first order from LAKI Active and holy moly...AMAZING, I had to share right away. Fast shipping and the softest leggings and sweatshirt crop ever! So glad I decided to be an ambassador for this company, will be ordering way more 😁 If you want to give them a try, use my Promo Code: KARIM15 for 15% off your total purchase 💪🏽 Wearing: Vira Leggings and Alta Crop Sweater 💁🏽♀️🖤 #lakiambassador #lakiactive #fitnesslife #fitnessmotivation #bebetterdobetter #fitnessactivewear #mykindofcomfortable #girlswholift
𝙇𝙞𝙩𝙚𝙧𝙖𝙡𝙡𝙮 𝙎𝙄𝘾𝙆 𝘽𝙖𝙘𝙠 𝘿𝙖𝙮🤧😷
...let's get some work done anyways.😬🙃 𝐀𝐥𝐭𝐞𝐫𝐧𝐚𝐭𝐢𝐧𝐠 𝐤𝐚𝐲𝐚𝐤 𝐫𝐨𝐰𝐬:
Right>Center>Left>Repeat 15-20 times or until failure x 3 sets.
Be sure to use enough weight to feel a burn after at least 6 reps, but not so much you can't complete 12.
𝐒𝐢𝐧𝐠𝐥𝐞 𝐀𝐫𝐦 𝐑𝐞𝐯𝐞𝐫𝐬𝐞 𝐅𝐥𝐲:
3 sets of 10-15 reps each side.
I use very light weight here, only 5-10 lbs.
𝟏𝟎 𝐋𝐚𝐭 𝐩𝐮𝐥𝐥 𝐝𝐨𝐰𝐧𝐬 𝐢𝐧𝐭𝐨 𝟏𝟎 𝐬𝐢𝐧𝐠𝐥𝐞 𝐚𝐫𝐦 𝐡𝐚𝐥𝐟 𝐫𝐞𝐩𝐬.
Note that I only do partial range on the full pull down, this is due to some shoulder inflammation I've been dealing with recently, so I can't do the full range. Go for the full stretch. I then bring my arms down to a 90 degree angle and squeeze one elbow towards my side keeping the other still.
𝐒𝐢𝐧𝐠𝐥𝐞 𝐀𝐫𝐦 𝐎𝐯𝐞𝐫𝐡𝐞𝐚𝐝 𝐑𝐨𝐰𝐬:
3 sets of 10 each side. *Make sure you get full stretch at the top of this movement.
𝐁𝐈𝐂𝐄𝐏 𝐁𝐔𝐑𝐍𝐎𝐔𝐓 𝐒𝐔𝐏𝐄𝐑𝐒𝐄𝐓:
10 reps of Zottman Curls immediately followed by 10 reps of 1.5 plate curls.
I did this workout with a head cold. Why? Because my immune system is counting on me to. Our immune system can't function unless we move. It literally relies on the flexion of our muscles to move and filter all the bad stuff out. So the next time you're sick in bed, go for a walk outside (weather permitting), move your body, do some yoga, whatever it is, just move.
Sports Bra & Leggings: @lakiactive
They just re-launched their ARK Collection today! Which is what I'm wearing. Plus, they modified the leggings a touch to make them higher rise! The link is in my bio. 😊💚
#BeBetterDoBetter #lakiambassador #backday #sick #bodybuilding #womenwholift #fitfam #muscle #lift #femaleempowerment #naturalathlete #bodypositivity #strengthtraining #weightlifting #weighttraining #workout #gym #strength #nomakeupworkout #real #strengthtrainingforwomen #workouttips #powerlifting #lifting #workingout #strong #strongwomen #fitgirl #getstrong #liftyourself
Super excited to announce I’ve joined the team with LAKI Active! 😁 Cannot wait to get my first order and share with you all my love for activewear, promo code is in the bio ☝🏽 #bebetterdobetter #lakiactive #lakiambassador #fitnesslife #fitgirls #ilovemesomeleggings
𝗠𝗢𝗡𝗗𝗔𝗬𝗦 = 𝗟𝗘𝗚 𝗗𝗔𝗬𝗬𝗬𝗬𝗬𝗬
I try to incorporate 2 "leg days" a week: One that focuses on quads and another that focuses on glutes.
Today was my quad-focused day, aka the large muscle group on the front of your thighs. Let's get it!🏋🏼♀️ Warm-ups:
Crab walks to the right, monster walks back, crab walks to the left, monster walks back. Repeat 2-3x.
Leg Swings: front to back x 10, side to side x 10, & knee up rotations x 10. Repeat on both sides 2x.
35 x 12
65 x 8
85 x 6
95 x 4
105 x 3
Then repeat all sets in reverse, de-loading the weight as I go.
Beginners can substitute in kettlebells or dumbbells. Just make sure you are using weight heavy enough to feel, and are increasing intensity with each set.
Single Leg Deadlifts: 10lbs. x 10 reps each side.
Single Leg Press: 10-15 reps per side.
Repeat x 3, increasing intensity for each set of leg presses.
Bosu Balance squats:
5 sets of 10-15
Not so much of a bodybuilder movement, but it is great preparation for the slopes! ⛷️❄️😜 Burnout Complex:
Wall Sits with Clamshells: At least one clamshell every other second, for 30 seconds or until failure, Repeat 3x.
If you need me I'll be in a wheelchair the rest of the day.😭
#BeBetterDoBetter #lakiambassador #legday #squat #bodybuilding #womenwholift #fitfam #muscle #lift #femaleempowerment #naturalathlete #bodypositivity #strengthtraining #weightlifting #weighttraining #workout #gym #strength #nomakeupworkout #real #strengthtrainingforwomen #workouttips #powerlifting #lifting #workingout #strong #strongwomen #fitgirl #getstrong #liftyourself
I know the whole "Instagram vs. Reality" thing is probably a little overdone at this point, but at the same time, I don't think it can ever truly be "overdone".
Reminding your friends that they are beautiful regardless of how their stomach looks while sitting, will never be a bad thing in my book.💚
Do I pose a little for my IG posts? Sure. But I will never present myself in a way that is fake and untrue to myself. I don't work out in makeup, EVER, and don't plan on starting just to make the IG algorithm happy.
I will NEVER photoshop my body, and I won't compromise my form during workouts for sex appeal (i.e. booty popped and over arched back, which I see WAY too often on this platform). I'll only modify the lighting and contrast a little to emphasize muscle definition because gym lighting can be a bit washy.
Don't follow people who make you feel like shit about yourself.
I used to follow a bunch of Victoria's Secret models and over-sexualized "fitness gurus" and all it did was make me depressed that my face and body will never look like that. MOST people don't look like that. Hell, THEY don't even look like that.
Now I primarily follow fitness women that empower and inspire me. Here's a few of my favorites:
@megsquats : The ultimate lifting queen supreme. I follow her for inspiration, workout tips and details on programming.
@marieewold : Body positivity queen.
@buffbunny : Business woman and fitness powerhouse.
@whitneyysimmons : THE all in one package IG queen. Her mantra? "It's a beautiful day to be alive". Full workouts, beauty, body positivity, and all around complete ray of sunshine. Beware of her booty pop, she occasionally over arches her back for IG, so make sure if you follow her workouts your spine is neutral and core is engaged.
#BeBetterDoBetter #lakiambassador #bodybuilding #womenwholift #fitfam #muscle #lift #femaleempowerment #naturalathlete #bodypositivity #strengthtraining #weightlifting #weighttraining #workout #gym #strength #nomakeupworkout #real #strengthtrainingforwomen #workouttips #powerlifting #lifting #workingout #strong #strongwomen #fitgirl #getstrong #liftyourse
🍐 👉 ⏳
I have a very love-hate relationship with back day.
I hate doing it, but I love the results.
Your latissimus dorsi (or lats) are the largest muscles in your upper body, and span the entire mid-portion of your back.
Working and growing this muscle is KEY to creating an hourglass figure. It widens the area below your back armpit, and tapers down into the small of your waist. Widening out your upper half will balance out the proportions in your lower half, and create the illusion of a smaller waist, (especially if you're a bottom-heavy B like me 😜). And I know it's hard to see, since I'm still dealing with my post injury weight gain and inflammation, but my lats have grown so much in the last couple of years.
That said, even though I'm much heavier, from both muscle and fat #lezzbehonest, I like the shape of my body so much better. 💃🏼 BONUS to working back: It really works your grip strength. My ability to open bottles and jars has gone from pitiful/nonexistent to Amazonian levels.
If you struggle with grip or greasy hands like I do, liquid chalk works great to counteract this. I use black liquid chalk from @strongstrongsupply (they also have white and pink!). Swipe to see an exercise I do almost every back day to make sure I'm isolating my individual lat muscles. Keep your elbow in line with your body, (I tend to let it stray to the front, don't do that, it won't work your lats as well) , keep your shoulders down, and squeeze your elbows down towards your side. I do 15-20 reps each side, 3-4 sets, increasing weight each set.
Question for you, would you like to see full workouts? I have some recorded but I've been nervous about posting them. Let me know in the comments!👇🏻👇🏻👇🏻
#BeBetterDoBetter #lakiambassador #bodybuilding #womenwholift #fitfam #muscle #lift #femaleempowerment #naturalathlete #backday #strengthtraining #weightlifting #weighttraining #workout #gym #strength #nomakeupworkout #real #strengthtrainingforwomen #workouttips #powerlifting #lifting #workingout #strong #strongwomen #fitgirl #getstrong #liftyourself
What up little T-rex arms?! 🦖
Been sick for a little while now so I haven't been able to get into the gym as much as I want to 😭 BUT, @lakiactive leggings (and their new men's joggers!!) are comfy enough for the gym or sitting on the couch for 18 hours asking your boyfriend to bring your applesauce.
But for real though. Some of you may go into their website and say "the price is too high, I'm just going to get discount ones". Let me tell you that good gym wear is an INVESTMENT. I've been trying to keep away from fast fashion and can 100% say that @lakiactive has turned into a staple item for me.
Link in bio or use kenz.brz for 15% off these and more! 😁😁
"𝓘 𝔀𝓲𝓼𝓱 𝓽𝓱𝓮𝓻𝓮 𝔀𝓪𝓼 𝓪 𝓼𝓺𝓾𝓪𝓽 𝓯𝓸𝓻 𝓫𝓾𝓲𝓵𝓭𝓲𝓷𝓰 𝓫𝓸𝓸𝓫𝓼"
𝐓𝐇𝐄𝐑𝐄 𝐈𝐒! 🙌🏻🎉 The bench press and it's many variations have done wonders for my chest. They're rounder and honestly perkier than they were in high school!
In the last 2 yrs my bra size increased by one size, around a 34D/DD (up from C/D). They're so much more structured, and hold themselves up and in place better. I rarely wear real bras anymore because, frankly, I don't need them!
Last time I was in Victoria's Secret the woman helping me asked me if I had implants and was surprised when I told her no....I just lift!
Why does it work? When you grow your pectoral muscles, you're essentially giving yourself mini implants, as well as filling out that upper part of the chest. This pulls them up, pushes them out and fills them up around the top, so they also look less saggy.
Now, I'm not claiming that you're gonna go from an B to a DD cup. But what I will say with confidence is you could potentially increase yourself by a cup size, on top of just providing them with more structure and overall appearance of perkiness.
To get started, start with individual dumbells at a weight you can comfortably do 10-12 reps with burn in the last few reps. Increase your weight by 5lbs. each set for a total of 3-4 sets. Don't attempt the classic bench until you can comfortably lift 25lbs dumbells in each hand. The standard barbell is 45lb.
Quick mythbusting: You 𝘾𝘼𝙉𝙉𝙊𝙏 spot reduce. Working chest won't "burn off" breast tissue. Only by decreasing your calories in:calories out ratio and resulting weightloss will do that.
BONUS to working chest: Getting RID of that cameltoe in the armpit. The pecs connect from your chest to your shoulder. By building out that muscle you'll push against that fold, smoothing it out over time.
#BeBetterDoBetter #lakiambassador #bodybuilding #womenwholift #fitfam #muscle #lift #femaleempowerment #naturalathlete #bench #strengthtraining #weightlifting #weighttraining #workout #gym #strength #nomakeupworkout #real #strengthtrainingforwomen #workouttips #powerlifting #lifting #workingout #strong #strongwomen #fitgirl #getstrong #liftyourself
Excited to announce that I am the newest ambassador for Laki!!! Anybody interested in a 15% discount on their awesome activewear can use my code:ChrisFortune. Or use this link https://lakiactive.com/discount/ChrisFortune
Super excited to say that I have joined the Laki Active family! I fell in love with the missions Ty and Tasha have set out to empower women! It hit me on a personal level! I always hope to inspire other to become their best self!
Check out the website and use my code Alexusledesma15 for 15% off your purchase!
Laki: legacy leggings in Midnight!
My workout yesterday was cut way shorter than what I was expecting, but that just means I’ll work harder and longer today!! I started with a .5 mile fast walk on a 10.0 incline. This will honestly get you sweating more than you think!! Next, I did sideways lunges on the treadmill. Not my ideal way to do them, but I wanted them on the 10.0 incline as well, just to add some extra spunk to my workout. (My video is sped up quite a bit so it wasn’t super long)
I start with a really slow pace so I can get a full lunge and a hold out of it. 20 reps each side.
Then I spend it up a few notches and do 20 reps each side again.
Last, I speed it up to where it’s about a 1.4 speed and do 15 each side.
These will get your legs on fireeee🔥🔥 Sadly, that’s where my workout ended, but I plan to do extra today😍 • Also use my code MikaylaLane15 for 15% off LAKI 😍 @team.laki @lakiactive
#lunges #fastwalk #treadmill #workouts #getfit #pursueyourself #getmotivated #inspiration #inspo #fitgirl #gymmotivation #gym #gymworkouts #legday #legdayworkout #letsgetthisbread #laki #lakiactive #teamlaki #fitness #fitspo #fitspogirl #ambassador #lakiambassador
Today is the launch of @lakiactive 🙌🏻🙌🏻 I absolutely love these leggings! They are so comfortable, super soft, squat proof, and the best part, I ran in them during the Ogden marathon where it down poured rain and my pants were the only part of me that was dry 🙌🏻🙌🏻 check out their amazing product and fall in love just like I have! Use my code to get 15% off your order RikkiSexton15. Link in my bio! #lakiactive #lakiactivelaunches #softasbutter #comfortableworkoutleggings #squatproof #laki #lakiambassador
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