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Zoe Andersen 🇫🇷

♡ VQfit 💌 [email protected] 💻 www.zoehappyfit.com 📍 Dubai 🇦🇪 Download my fitness guide here ⤵️

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Gym routine at home 💪🏽 🏋️‍♀️ Wearing @vqfit / @vqfitwomen Fill your backpack with 💙water bottles💙 and you have exactly what my lower body gym workouts look like 😁 (well just add a hip abduction move and you got it 😝) ◾️Weight indication▪️ One 1.5L bottle = 1.5 kg / 3.3 lbs Do 3-4 sets of each: 1. Frog pumps, 12 reps 2. Reverse lunge to curtsy lunge, 8 reps each leg (1 rep = reverse + curtsy lunge) 3. Squat to b-stance squat, 8 reps each side 4. B-stance deadlift, 10 reps each side 5. Kneeling good morning, 12 reps #homeworkout #nogymnoproblem #workoutathome #fitnessmotivation #dubaifitfam #fitfrenchies #bootybuilding #buildabooty #bootyworkout #fitfam at Dubai, United Arab Emirates


No weight at home? No problem!💪🏽 Wearing @vqfit / @vqfitwomen 3 ways to step up your home workout game only with stuff you have at home already 😁 1️⃣ fill a backpack with bottles, books etc to replace a barbell 2️⃣ use a plastic bottle to replace dumbbells 3️⃣ use a legging or tight (has to be stretchable enough) to replace bands #fitnessmotivation #dubaifitfam #homeworkout #fitfrenchies #nogymnoproblem #workoutathome #fitfam at Dubai, United Arab Emirates


😏 all smiles here because I’ll be back on YouTubeeee 🚨 Sooo my first vid of the year will be a looooong overdue Q&A because I know you have some questions for me hehe 🙊 so any question you want to ask about my fitness journey, drop it below 👇🏽 Make sure to SUBSCRIBE to my channel (youtube.com/zoehappyfit or just search for ‘Zoehappyfit’ on YouTube) 😘 BIG THANKS AND SHOUTOUT TO @akmal_rustamoff for taking these pictures 🔝 if you know me, you know how awkward I am with pictures 🤣🙈 and Akmal made me feel super comfortable so this was actually a super cool thing to do 🙏🏽 🇫🇷 Les frenchies vous pouvez me poser vos questions en français bien sûr 🤗 #fitfam #fitfrenchies #mydubai #dubaifitness #dubaifitfam #jbr #marinawalk #filadisruptor #fitnessmotivation at Dubai Marina Walk


No jump cardio 💦 This low impact circuit is guaranteed to make you sweat and burn some cals 🔥 without any jump 🤗 Make sure to keep your core engaged and keep pushing against the resistance band with your hands for exercises 2, 3 and 5 45 seconds of work - 15 seconds of rest Do both sides for exercises 1 and 4 45 seconds rest between each round 3-4 rounds total I recommend using the lightest band for your upper body and a heavier one for your lower body ☺️ these bands are from @bootybuilding.store (use code “booty” for a discount) 1. Reverse lunge with lateral raise 2. Lateral steps with row 3. Side taps with band hold 4. Kickback with side raise 5. Squat with overhead press #nogymnoproblem #workoutathome #fitfrenchies #fitfam #workoutvideos #cardioworkout #sweatitout #fitnessmotivation #homeworkout at Dubai, United Arab Emirates


🔥 Core & glutes 🔥 These will challenge your balance & stability 🏄‍♀️ and as you can tell I still have room for improvement 😝😝 45 seconds of work - 15 seconds of rest for each exercise Do both sides for exercises 1 to 4 Complete 3-4 rounds total Up to 45 seconds rest between rounds 1. Half kneeling side plank dips with leg lift 2. Standing crunch to side lunge => that one is hard AF so don’t hesitate to do it next to a wall or chair to help with balance 3. Single leg reverse tabletop bridge to knee crunch 4. Side crunch to leg lift 5. Leg raises with hip abduction => hold something a bit heavy like a big book or water bottles or dumbbells Beginners can do without bands, it will be challenging enough with your body weight 😘 💗 If you’re using bands, I recommend using the lightest level of resistance ☺️ these are from @bootybuilding.store (code BOOTY for a discount) #fitfam #homeworkout #workoutvideo #fitfrenchies #nogymnoproblem #workoutathome #bootybuilding #buildabooty #glutes #bootyworkout at Dubai, United Arab Emirates


🚨 BACK & ARMS FAT??? 🚨 Read below Wearing @vqfit / @vqfitwomen Virtue set (size XS) If you chug 🦄 unicorn water 🦄 every morning within 5 minutes of waking up and do straight away 1000 pushups, all your back and arm fat will disappear in 5 days, just like that 💨 😝 Just kidding it’s not how it works! YOU CANNOT SPOT REDUCE FAT Meaning, you cannot choose where you lose fat from. Period. If you want to lose fat, you need to be consistent with training & healthy eating and you will lose fat from your body overall (that’s a bit simplified but you get the idea) 🔝 This workout is good because it targets your ARMS and BACK but also incorporates full body moves that will bring your heart rate up and make you break a sweat, which is what you want here 💦 - 45 seconds of work - 15 seconds of rest for each move (do both sides when needed) - 30 seconds of rest between rounds - Complete 2-3 rounds total Side note: I wasn’t sure it was actually ok to say chug water so I googled it and WikiHow gives you a detailed step by step on how to do it properly and that made my day 🤪🤪 #fitfam #homeworkout #fatloss #fitfrenchies #workoutvids at Dubai, United Arab Emirates


No gym? NO PROBLEM! And NO excuses accepted here 🙅‍♀️💪🏽😝 Also, 10 points to those who notice what I finally did with the plants!! 🤣🤣🤣🙊 1. LUNGES: 3 sets of 15 reps per leg (I personally like to slightly lean forward when doing lunges, helps me feel it more in my glutes) 2. SINGLE LEG DEADLIFTS: 3 sets of 12 reps per leg (hold on to a chair/wall if you struggle with balance like I do 😝) 3. HAMSTRING CURLS: 3 sets of 15 reps per leg (you can also do these standing instead if you prefer) 4. LEG EXTENSION: 3 sets of 15 reps per leg (you can also place the band around your ankle instead of the chair) 5. HIP ABDUCTION: 3 sets of 20 to 30 reps (I personally like leaning forward but feel free to stand more upright) The bands are from @bootybuilding.store (they’re around $16 for the 4 bands) and I’m using the medium resistance for the lunges, deadlifts and hip abduction and the light resistance for the hamstring curls and the leg extension ☺️ #bootybuilding #homeworkout #nogymnoproblem #fitfam #workoutathome #buildabooty #fitnessmotivation #nogymneeded #homeworkouts at Dubai, United Arab Emirates


Beginner (low impact) & Advanced CARDIO workout ❤️ Wearing @vqfit / @vqfitwomen (size XS) - Each clip shows first an easier exercise and then a more advanced (do the one that suits you more) - 45 seconds of work - 15 seconds of rest for each move (do both sides when needed) - 30 to 45 seconds of rest between rounds - Complete 2-3 rounds total 🇫🇷 En français pour mes frenchies 🇫🇷 Chaque clip montre 2 versions : une version facile puis une plus avancée Il faut faire chaque exercice pendant 45 secondes puis faire une pause de 15 secondes Vous pouvez prendre jusqu’à 45 secondes de repos entre chaque round Essayez de répéter le circuit entier 2 à 3 fois en tout Bon courage !! 💪🏽 😘 #homeworkout #workoutathome #cardioworkout #fitfam #fitfrenchies #dubaifitness #dubaifitfam #uaefitness #sweatitout #fitnessmotivation at Dubai, United Arab Emirates


The 🔑 to a bigger 🍑 = do not neglect training your hip abductors ⚠️ I can’t stress how much my bum has gotten better since I started doing hip abduction moves with *every* lower body workout 🙏🏽 And although I like doing it on the hip abduction machine, not every gym has one and I sometimes find it awkward because I’m rather short and I struggle to get a comfortable position 😅 so I tend to do alternatives like the ones I’m showing you 🔝 ⚠️ adding bands really does make a difference 👉🏽 I’m using bands from @bootybuilding.store (they’re about $16 for 4 resistance levels and they’re longer than most mini bands so that gives you more range of motion even with a stronger resistance level) ⚠️ see how I’m holding for a few seconds at the top, I’m really focusing on squeezing the RIGHT part that I want to use and it burns like crazy 🔥 ⚠️ I like to use these either as a glute activation routine (in that case, I’ll pick 2 and do 2 sets of 1 minute for each) or at the end of my lower body workout (in that case, I’ll do 3 or 4 sets of 20 to 40 reps until I can’t do any more) You can also do these DAILY if you want to get better at activating your glutes 🤗 #bootybuilding #fitfrenchies #dubaifitfam #dubaifitness #uaefitness #homeworkout #workoutathome #buildabooty #bootybuildingbands #nogymnoproblem at Dubai, United Arab Emirates


Complete BOOTY workout 🍑 beginner & advanced versions Wearing @vqfit / @vqfitwomen Because I don’t want to leave anyone out 🙊 I’m showing you an easier and harder version 🤗 that way, there’s no excuse for not doing it 😁 1. Easy: side lunges / harder: foot elevated squat - 3 sets of 15 reps each leg 2. Easy: static lunges / harder: Bulgarian split squats - 3 sets of 15 reps each leg 3. Easy: fire hydrants / harder: weighted side clamshells (use any heavy book or weight you have) - 3 sets of 20 reps each leg 4. Easy: glute bridge / harder: foot elevated single leg glute bridge - 3 sets of 20 reps (per leg for the harder version) ⚠️ you can increase difficulty by adding a 4th set for each or weights or bands (p.s: idk why I look all orange!! 😳😳🤦‍♀️🤦‍♀️🤣🤣) #homeworkout #bootybuilding #buildabooty #uae #mydubai #workoutathome #fitfam #fitfrenchies #sundaymotivation at Dubai, United Arab Emirates


Inner thighs 💕 please read below Wearing @vqfit / @vqfitwomen To be totally honest, I’m not a huge fan of the “target your *insert body part*” videos because they’re a bit misleading in my opinion as they make it look like you can get results in one specific area by training that area only 😅 but a lot of you have been asking me for exercises targeting the inner thighs 🙊 that’s why I want to make it clear that the exercises above do target your inner thighs BUT you shouldn’t focus just on one specific part and not train all others 🤗 Try 3 sets of 15-20 reps of the exercises that are shown 👉🏽 my 2 favorite are the 1st and last ones (squeeze the pillow between your legs) #homeworkouts #fitfam #fitfrenchies #legworkout #legs #workoutathome #fitnessmotivation #homeworkouts_4u #uaebloggers at Dubai, United Arab Emirates


Flat stomach workout 💗 Wearing @vqfit / @vqfitwomen Don’t be fooled by how easy these moves look, I swear they’re actually super challenging (especially the 3rd one 😰🤣) 😆 but as the saying goes, if it doesn’t challenge you, it doesn’t change you 😌 If that’s too hard though, regress to an easier version (if you need examples, let me know 😁) 👉🏽 6 moves 👉🏽 45 sec on - 15 sec off for each 👉🏽 2 rounds 👉🏽 45 second rest between rounds #homeworkout #fitfam #fitfrenchies #absworkout #abs #fitnessmotivation #workoutathome #homeworkout_4u at Dubai, United Arab Emirates

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