beth_fitnessuk beth_fitnessuk

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Bethany Tomlinson  🇬🇧UK @womensbest x @gymshark marketing & business graduate👩🏻‍🎓 YouTube 🎥: Bethany Tomlinson GYMSHARK RELEASES 🦈🔽⠀⠀⠀⠀⠀⠀⠀

QUAD WERRRK🔥 ft. @womensbest 💕Quick note to remind ya to make the most of their 72 hours of free shipping! You got 48 hours left👀 use code ‘FREE’
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Workout;
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▪️warm up - I did some wide side lunges and side leg swings to help open up my hips for squats as they can get super tight from sitting working all day!
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▪️front squat pyramid - I did 60kg for 6 reps x 1 set, 50kg for 8 reps x 2 sets & 40kg for 12 reps x2 sets
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▪️deadlifts - 4 sets of 5 reps, I used 90kg here
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▪️leg extension pumps - 20 reps x 3 sets with only 30 secs rest in between 💀😰
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▪️hammy curls - 8 reps a side x 3 sets
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▪️squat jumps to burn - I did a total of 80 reps with 4 breaks of 30 secs rest😰
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Coached by @_jacklenton 🙌🏻

Feelin thicc with a capital T today 🙌🏻 bulking season is my favourite 😏
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If ya wanna follow along then I’ve started a YouTube series where you can follow my progress and soak up some useful info along the way! Type in ‘Bethany Tomlinson’ on YouTube 🙌🏻
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In other news my goals for this season are:
▪️make my thighs more thunderous 😂
▪️work on my glutes specifically the side area ▪️maintain and tone my upper body
▪️AND GET STRONG AF 😝

Glute day💀
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Sorry for being inactive the last few days been working on some exciting tinggzz😝
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Workout:
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▪️warm up: banded glute work
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▪️hip thrusts with 10 second hold - 4 sets of 8 reps then hold for 10 seconds on the last rep🔥
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▪️split squats - 4 sets of 12 reps (I put my foot further away from the bench to better target my glutes than quads)
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▪️smith kneeling squats- 3 sets of 12 reps followed immediately by a set of banded kneeling thrusts - 20-30 reps .
▪️cable hip abductions - 3 sets of 15 reps
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Outfit- @gymsharkwomen (link in my bio)

Leg dayyy 😝🔥
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GUYS all this extra food on my bulk is definitely helping me get my strength back which is honestly the best feeling🙌🏻! I remember when I could squat 85kg for 5 but we will get back there soon!
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Workout;
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▪️kneeling quad extensions (I think that’s their name😂) - I use these to warm up my lil sticks but their good as a finisher too🙌🏻
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▪️squats - I did 4 sets of 70kg for 6 reps before doing a 5th set for 10 reps on 60kg
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▪️straight leg deads - I did 70kg for 6 reps for 4 sets
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▪️split squats - I did 3 sets of 10-15 reps each leg with a 10kg plate
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▪️lying leg curls - I don’t have a lying ham machine so I attached a resistance band instead - 3 sets of 15 reps
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▪️jumping squats - my finsher which I did two sets of till failure 🔥🔥🔥🔥🔥🔥
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Top is from @gymsharkwomen
Headphones are @sudio use beth15 for 15% off 💕

Who woulda thought the perfect joggers exist?? High waisted and waist snatching but still comfy and stretchy?? I AM LIVING FOR THIS.
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I’ve put direct links to both the bra and joggers in my story if ya interested 💕

Glute workout 😝🙌🏻 ft. @womensbest 💕 (outfit linked on my story)
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This workout looks fairly easy but ya best bet it killed me off🤣!
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Workout;
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▪️warm up - squat abductions (I would usually use my @mbslingshot but it was too much for this 🤣)
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▪️resistance band dumbell hip thrusts - I tied a large resistance band under a bench for this and omggg 😩 - 4 sets x15 reps .
▪️cable abductions - 4x15-20 reps each side
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▪️cable kick backs - 3x10 reps each side
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▪️raised single hip thrusts- 3x20-30 reps a side
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🔥🔥🔥🔥🔥🔥🔥🔥🔥

Bosu ball abs 🔥
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Looking to increase the intensity of your ab workouts?? Well this is for you🙌🏻
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▪️side ab crunches - 10 reps each side x3 sets
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▪️plank crunches - 15 reps total x3 sets
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▪️lying weighted crunch - 10 reps x 3 sets
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▪️uneven plank - OMG this was hell😭 - I did 2 sets till near failure
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▪️finisher - one plank for aslong as you can!
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Don’t underestimate this my face says it all🤣! Now it’s pizza day for me 🙌🏻 have a good Saturday!🍕
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Outfit: all @gymsharkwomen - energy seamless leggings and vital seamless top💕 link in my bio!

Posted something on my story today that’s super close to my heart - mental health awareness (picture doesn’t have a lot of relevance but hey ho 🤷‍♀️)
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You can train,eat well, drink enough etc, but if you don’t deal with problems you have internally your still unhealthy.
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Mental health is nothing to be ashamed of male or female, I know many guys may deal with internal issues and are ashamed but it is NOT a weakness.
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Be kind to yourself and look after you externally AND internally. It’s so so important! If family and friends don’t understand what’s going on in your head there is always outside help 💜 — don’t ever be frightened to seek help, I did when I lost my dad and i’m so glad I did☺️

Targeting the side glutes?? 🔑
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Extension exercises target directly behind on your glutes while abduction targets the side🙌🏻
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below are some ways you can intergrate some abduction work into your routine whether it be in your compound or accessory movements!🙌🏻
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COMPOUND EXERCISES:
▪️clip 2 - squats: I use a band around my knees (@mbslingshot) and focus on driving my knees out. Don’t let your knees cave in.
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▪️clip 3 - hip thrusts: again a band around my upper knees and always focusing on keeping my knees pushed out.
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ACCESSORY EXERCISES:
▪️clip 4 - cable hip abductions
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▪️clip 5 - wall sits combined with resistance band abductions.
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•wearing @gymsharkwomen new vital seamless range not yet released.
•headphones are @sudio - beth15 for 15% off 🙏

Quads and hams 🔥💀
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Had a really crappy body image day today. Going into a bulk is always uncomfortable somewhat.. I get a little more cellulite and become softer on my mid-section which makes me self conscious🙄.
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I know i’m being silly and these are minors so I wore my sports bra anyway and thought f**k it 😂🙌🏻
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Workout:
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▪️dumbell front squats with a raised heel - 8-10 reps x5 sets
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▪️straight leg deadlifts - 6-8 reps x4 sets (make sure the weight isn’t too heavy so you can feel it in your hamstrings properly)
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▪️staggered stance leg press - 12-15 reps x 4 sets
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▪️hamstring curl (choose a variation based on the machines you have available to you) - 3 sets x15 reps each side
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▪️leg extension - 5 sets of 15 reps with 1 minute rest periods between sets

Outfit: all @gymsharkwomen yet to be released💕

Slowly but surely entering a bulk for the winter. Things may be busy for me but i’m gonna do my best to build more muscle and get strong af from all the extra food😝🙌🏻

ABSS 🔥 ft. @womensbest 💕
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Quick but BRUTAL workout not to be taken lightly! Save it and give it a go🙌🏻
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▪️dumbell plank twist - use a weight that allows you to keep control of the dumbell throughout the movement and a straight arm for the majority of the twist. — 3x10-12 reps
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▪️plank variation - start out in a comfortable plank position, walk your hands out one step away from your starting point then step up onto a small ledge. THIS KILLS - 3x8-10 reps (1 full rep = one walk out, step up and return to starting position)
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▪️kettlebell oblique twist - 3x15-20 reps
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▪️crunch variation- 3xreps till failure
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Lemme know if ya died or not💀💀💀

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