beth_fitnessuk beth_fitnessuk

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Bethany Tomlinson  🇬🇧UK ▫️Womens Best & Gymshark🦈 ▫️Marketing & Business graduate👩🏻‍🎓 ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀ ▫️YouTube 🎥: Bethany Tomlinson⠀⠀⠀⠀⠀⠀⠀

Ooooo so it’s @womensbest birthday sale! Which means a nice juicy 50% off selected items👀👀👀 (favs are the vanilla protein cus it’s versatile as hell, protein paprika chips and the pre workout 😝💕)
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Had to improvise a lil for my workout today since it was busy!
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▪️land mine straight leg deads (swapped out for normal barbell deads) 4x8 reps
▪️squats 5x5
▪️leg press 4x12-15 (not seen)
▪️hammy curls 4x12
▪️leg extensions (15 reps using a weight you almost hit failure on, then take 5 deep br breaths and do another set till failure and repeat till you have done a total of 5 set)
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Plan written by ze man himself - @_jacklenton

Full glute workout up on my YouTube channel in an hour or so! Keep a check of my story I will let you know with a link when it’s up! Good taste of what’s to come trom me.. *hint hint* 👀👀
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Also tried on some @gymsharkwomen newbies, some are dropping tomorrow so I let you know my honest thoughts 💕

After finishing university I had a period of feeling completely lost... You almost feel like there is this dramatic build up to finishing and then well, nothing?
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I suddenly realised now was the time I had been waiting for over the last few years. The time where I could let loose on my goals and future vision. But it just felt overwhelming??
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I gave myself a lot of time in that period to gather my thoughts and emotions before finding my rhythm again. Something I still haven’t 100% mastered.
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Slowly but surely however, things are slotting into place and I’m grateful for every opportunity. I’ve never been about exuding constant positivity because that’s never been relatable to me.
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Life isn’t linear, there will be many ups and downs! Like me and my best friend always say “you just gotta ride the wave” 🤷‍♀️😂

Mid-week means abbsss 🤪! Save this killer workout and try it next time your in the gym💀, needed my @womensbest pre workout for this 😩:
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▪️planks with weighted side raise - HARDER THAN YOU THINK😩🤣! (You don’t have to use a weight it you a beginner) - I did 4 sets aiming for 10-12 reps
▪️weighted plank till failure failure followed by body weight till failure 💀(I did 4 sets)
▪️hanging leg raises - I did 3 sets of 12 reps
▪️resistance band ab twists - I haven’t done this in ages so form is so so🤷‍♀️- aim to twist away from the band using the side or your abs (I did 3 sets till failure)
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Let’s talk abs in relation to your goals:
My goal has always been visable abs with a small waist. However, I have had to build my abs up slightly for a more defined look which has slightly sacrificed my goal of a small waist.
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Another thing to consider is genetics- I genetically carry less body fat around my mid section so mine will be more pronounce than others.
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Lastly although my abs are engaged and work during my compound lifts I find extra training helps my strength and then in turn helps my lifts! When you squat for example you brace against your core, the stronger your core the easier it will be to lift heavier.
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There are many factors to consider but I hope this helps for now!💕

Probably the last time I will post in a bikini (don’t hold your breath tho) since Summer here in the UK almost feels up 😞!
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I’m slowwwlly but surely returning into a bulk again which gets me excited for winter gainzzz. I will miss having abs even in the evening after eating all day 🤣 but you gotta get a lil uncomfortable if you want to grow!
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By December/ January I will hopefully be fully on my mission to put on more mass! Who knows, some of you may be joining to do it with me 👀🙏 — bikini by @gymsharkwomen

BACK TO BASICS ♻️
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A lot of my workouts include basic compound multifunctional lifts such as deadlifts, squats, hip thrusts etc.. As well as some pretty basic accessory work!
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Workouts DON’T need to be swapped and changed all the time nor is there any logic behind ‘shocking your muscles’.
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This is just a lil reminder although I say it all the time PROGRESSIVE OVERLOAD IS KEY 🔑 — to continue putting stress on your muscles to grow by adding more weight or more reps over time to an exercise.
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Also a low key reminder that working out doesn’t look pretty on the majority of people, me included!🤣 — crotch sweat, ugly faces, sticky hair, camel toe.. who gives a fuck if ya working hard 🤷‍♀️🤷‍♀️🤣?!
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Today was quads and hammys again ✅
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▪️straight leg deads (low reps 3-5 for strength work)
▪️squats (no racks so I used the smith🙄) - again 3-5 reps per set
▪️hammy curls - 8-10 reps for volume werrrrk
▪️45 degree leg press 12-15 reps per set (put feet hip width apart and at the bottom of the platform to target your quads better)
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Outfit - all @gymsharkwomen - taupe seamless energy leggings in size small & size small energy seamless bra in lilac💜
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Coached by @_jacklenton

Weekend vibes relaxing in the @gymsharkwomen slounge leggings 😎
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btw these bad boys are available again in all sizes! I wear size small 🙏 — link is in my bio if ya fancy using it I love and appreciate u💕

If you watched my story today you will know i’m on that monthly tinggg so almost vomited up my @womensbest drink over some random dude 🤢🤮 — on the plus side the exercise did get rid of the pain slightly 🙏
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Todays workout - hammys and quads:
▪️sumo deadlifts (i’m still not back to max weight capacity and focusing on form rather than weight - I aimed for strength so did lower reps - 5 reps per set
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▪️leg press with a 4 second decline (I put my feet at the bottom of the platform to engage my quads better) aiming for volume- 8 reps per set
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▪️single leg quad extension - I aimed for high reps and volume - 8 reps per leg for each set
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▪️hamstring curl (you could do seated if you don’t have this) - aiming for high reps between 12-20 per set
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▪️finisher - sicky pylo work🤢😂 - I did 10 lunge jumps on each leg rested for 20 secs and repeated till I reached 80 reps in total 💀
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Hope you enjoy these workouts as they are a taste of what’s to come 👀👀👀👀👀👀

Fake news cus i’m currently working but just lettin you know i’m still fitnessing just a lil busy with some super cool projects I cannot wait to tell you about 😭😭💜

Up in Manchester for a few days to create some content with @puregymofficial 🤪. But first me and @alexarchiibald are doing a round trip of good places to eat 🤣

Some key accessory exercises exercises I use in my week for glutes ft. @womensbest pre workout again🤣! — Save the video and incorporate them in your next sessions🤪.
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I always start my workouts with compound lifts, for example on glute days this will be some form of hip thrust.
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Secondary to this are my accessory movements where I can choose specific movements to isolate specific muscles.
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In my week I like to incorporate a mixture of abduction exercises (targets the side of my glutes) as well as extensions exercises (targets the muscles directly behind).
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▪️Step ups - I find these target the glute directly behind.
▪️Single leg hip thrust - allows me to work on any muscle imbalance by working on both sides equally.
▪️Glute kick back to side - the direct kick back is an example of an extension exercise while the kick to the side is an example of an abduction!

Save this for the next time you wanna kill your glutes🔥😭!
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▪️banded lying down kick back (aim to rep this till you feel a good pump but not till failure)
▪️1.5 rep smith machine hip thrusts (one full rep then one half rep) - aim for higher reps 10-12 per set
▪️cable abductions (hits the side of your glutes - aim for 12-15 reps)
▪️cable kick back (isolates the other larger glute muscles, the medius and maximus - aim for 10-12 reps per set)
▪️banded frog pumps with a weight to finish (20-30 reps per set)
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Fuelled by @womensbest pre workout💕
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Plan by @_jacklenton

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