quads and glutes! 🍑
happy tuesday ladies and gents! 🥰 hope your day is going well, i’m spending most of mine packing up all my stuff and moving stuff cause tomorrow i’m going to officially be in my new place in Santa Barbara! 📦🚚i’ll be at this new apartment for at least my whole junior year, and i’ve got tentative plans for where i’ll be living my senior year 🤗 i dunno if i’ll be able to make it the gym tomorrow cause of the move but i’ll try my best! here’s a quad/glute sesh for you guys i did about a week ago, and luckily i had someone there to film the whole thing for me so the angles are actually all pretty good this time, rather than some of the half-ok stuff you get with me at times 🙆♀️
1️⃣squats: 15, 12, 10, 10, 8 (increase weight as reps decrease)
2️⃣hip thrusts: 20, 15, 12, 10, 8
3️⃣reverse dumbbell lunges: 4x10
4️⃣dumbbell rdl’s: 4x10
5️⃣leg press: 5x10
6️⃣cable squats: 3x20
7️⃣leg extension: dropset (start at highest weight for AMRAP, lower the weight for AMRAP, continue until failure)
CABLE ONLY LEG WORKOUT ✨👊🏼
Here are 5 easy leg & booty exercises you can do on a cable machine!!
Using the cable machine helps you to have controlled movements while also providing constant tension on your muscles. Make sure to use a weight that feels good for you..I deff had to decrease the weight for the cable pull throughs lol 😂 -
Song is Mood by Zach Martino & Dyson
Leggings - @gymshark@gymsharkwomen high waisted flex
Supplements - @1upnutrition code CARLY for 20% off 💰
Cameraman - @joequinlan33 ☺️🎥
I really didn’t want to go to the gym today, but I pushed through it and got a leg and booty workout in! • 4x12x10lb - Hip thrust
• 3x15x20lb dumb bell - Goblin squats • 3x10x25lb dumb bell - Romanian deadlifts
• 4x15 - legpress
My goal next week is to start learning more dead lift forms and techniques!! #liftingweights#liftingmotivation #gymmotivation#gymshark#girl#hot#cpt#nopainnogain#muscles#bootygains#booty#legday#sponsership#sponser#leggings
Do you know the differences?Exercises can be classified as either compound, which involve multiple joints and more than one muscle group (such as the deadlift, bench press, and overhead press), or isolation exercises, which are exercises that isolate a single muscle group only (such as a triceps pull-down or calf raise).
For the most time-efficient workouts, compound lifts are recommended because a mere 8-10 compound exercises can stimulate all the major muscles in the body at once. Compound lifts create the greatest change in body composition in the shortest time, and have the added benefit of helping to develop the body proportionately.
The best way to get a quality workout that hits multiple muscle groups is through compound exercises, even without heavy weights. Compounds performed with even just a barbell and body weight, in a high-rep routine, can provide a total-body, muscle-building workout that puts single arm exercises to shame.
If you're only starting out, one set of each of these exercises to muscle fatigue—probably between 8-12 reps—is enough for one day's workout, using light weights.
The last few reps of each set should be challenging but shouldn't cause you to compromise your form.
You can do this workout on alternating days like Monday, Wednesday, and Friday to give your muscles some rest days. It's best to ease into compound movements over a period of a few weeks, creating good habits before increasing your weights. As you progress in technique and strength, extra sets of each exercise and more weight can be added.
Our highly experienced trainers, like Paco here, know how motivate you and work your body to achieve your goals like never before. No more boring treadmills, no more weight machines or hours in the gym for little to no results. We bring out your inner athlete and train you in all elements needed in life!
Finally got over my fear of heights 😬 Do something uncomfortable today. Stepping out of your comfort zone and trying new things is the best way to grow. Sometimes we need people to gently PUSH us to take a LEAP OF FAITH! 🙌
Just some Monday Motivation for all of us ✨except it’s Tuesday but...details 😜
This past weekend my dad came into town and guess what… we ate unhealthy food and enjoyed every minute of it!! It’s so important to enjoy these occasions and not feel guilty about having a delicious meal!
We also enjoyed a Saturday workout, not because we ate poorly, but because we both love to workout! I see posts all the time about people saying they have to workout in order to have that slice of pizza or have a scoop of ice cream…🤦🏼♀️ Working out isn’t something you do so you can eat, it’s about pushing yourself to be better, to be healthy, strong, fit and confident.
Why do you workout? ⬇️ #workout#food#strong#fit#confidence#gymmotivation#gym#fitnesslife
I know right... you’ve probably heard this a million times🙄.⠀
If you have ever hired a trainer or coach they’ve probably preached this to you thousands of times.⠀
But I know what your thinking... “yes coach! I know I need to enjoy the process but I still want to get to the destination!!😩”⠀
Well news flash... SO DOES YOUR COACH!⠀
I want all my clients to reach their goals and see all the hard work they put in pay off and I’m sure ever other trainer and coach does as well.⠀
But we preach “enjoy the process” for a reason...⠀
The time you spend in the process is 5x longer then the time you’ll spend actually at the destination.⠀
More importantly, the process is were all the growth happens. During the process you’ll,⠀
▸Be educated ⠀
▸Succeed at some things⠀
▸Fail at others⠀
▸And Be challenged mentally & physically⠀
Once you get to the destination you only get to reminisce on all that hard work you had to put in.⠀
So what happens if you don’t enjoy the process?⠀
You end up like me at one point.⠀
You end up getting to the destination but still hating everything about yourself.⠀
Thinking it wasn’t good enough, you could have done better, and you start to resent all the things you had to do to get there.⠀
So next time your trainer tells you to enjoy the process before you roll your eyes and tell yourself you just wanna get to your goal already.⠀
Really think about what they actually mean and what they are trying to teach you along the way.⠀
I haven’t been posting but believe I still been working! I’ve been putting a lot of focus and time into content creating, being creative, and bringing more of personality out. Sharing more of my experiences and things that may add value to someone watching. So Youtube has been getting my attention, so if you rock with me and want to see a little more of a deeper dive into me, fitness, and just positivity period. Subscribe to my YouTube channel!(link in my bio)✊🏽💪🏽
No room for the negative! Let’s keep the positivity going!💯#positiveenergy
Shop using the link in my bio💪🏽
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▫️website link for plans & memberships
▫️YouTube channel link | HHG Episode 1
▫️YouTube channel link | New York Vlog
Ready to Decide & Dedicate!?
Email me to apply for personal/online coaching through my app—>📩 [email protected]