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Catherine Elizabeth  TRAIN 👊 NOURISH🌱SCULPT 💪🏼

Friday anywhere HIIT let's get it loves! 😅👊🏽 These moves don't require any equipment but a mini band will take things up a notch 🔥🔥 40s work 20s rest per move, 4 rounds. You can always adjust that breakdown to work for you! I skipped the rest interval for abs (Moves 3 & 6) and worked for the entire minute. Get sculpting and have a great weekend babes! 💪🏽💪🏽😘 #hbsculptHIIT
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💦SWIPE 👈🏽👈🏽 to see each individual move
💦40s work/20s rest per move, 4 rounds
1️⃣In/out squat jumps
2️⃣plank jack to center jump 👉🏽to modify tap feet to each side then perform 1 mountain climber (left + right) as shown in video
3️⃣alternating leg lift + reverse crunch
👉🏽to modify, omit the reverse crunch when legs are separated (only perform the reverse crunch when both toes point to ceiling)
4️⃣side lunge shuffle
5️⃣lunge switch hops
👉🏽to modify, alternate stepping back into a reverse lunch on each side. Holding and pulsing in your lunge will help to increase intensity
6️⃣ab combo
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#fitgirlsguide #fitnessjourney #healthylifestyle #bodybuilding #gymgirlvids #homeabs #legworkout #lowerbodyguide #homeworkout #HIITworkout #hiit #fullbody #fullbodyworkout #cardio

Helloooo loves! 🤗 Check out these anywhere moves you can do as a warmup to get your body ready for sculpting circuits 😅👊🏽👊🏽
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I like to complete moves like this for about 5 minutes before my workout to get my body lightly sweating and my muscles warm. Take longer to warmup if your body needs it, especially if you’ve been sitting all day or it’s first thing in the morning. These also make a great anywhere beginner cardio workout!
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PS my arms are super awkward in Moves 2 & 3 because I'm trying to imitate jumping rope, which I’m terrible at 😂 (as a random little side note, I can't hula hoop for the life of me either 🤷🏻‍♀️). Anddd I have no excuse for how awkward I look doing jumping jacks at the end 🤣🤦🏻‍♀️
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🔥perform each move for 45 seconds
🔥Move for at least 5 minutes without stopping, or longer as necessary to get yourself lightly sweating and warmed up
👉🏽You can complete all moves below or just select a few, it's up to you! If doing fewer moves, add extra rounds.
👉🏽for all moves land softly on toes and try to lightly bounce or hop rather than taking high impact jumps
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1️⃣marching in place
👉🏽other variations include 1) holding arms up overhead, 2) holding arms up overhead and pumping them down each time a knee lifts and back up as the leg lowers, and 3) from a lifted arms position, alternating taking one elbow toward opposite knee

👉🏽moves 2 & 3 are just some of endless "jump rope" variations you can do -- feel free to play with others like hopping both feet at once or hopping on one foot at a time and switching halfway through
2️⃣”air" jump rope
3️⃣jump rope with front toe taps
4️⃣butt taps
5️⃣marching skip
👉🏽since we are just warming up, don't send the knee higher than hip level
6️⃣side shuffle
7️⃣jacks
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#warmup #beginner #cardio #lowimpact #fatburn #homeworkouts #workoutvideos #homebodysculpt

SWIPE 👈🏽👈🏽 to see each move in real time!
In honor of humpday here's a band only glute isolation workout you can do anywhere, no weights or fancy equipment needed 🙌🏽 Just grab yourself some bands and go get that peach sculpt on! 🍑💪🏽🔥🔥
**bands are from @thexbands and have completely changed my glute game since I purchased them a year ago 🙌🏽
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🔹activation:complete 3 rounds of moves 1-3 on each side
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1️⃣elevated clamsell
👉🏽12x slow (hold and SQUEEZE at the top and control the release as you SLOWLY lower the knee), immediately follow with 👉🏽20x faster (but still controlled) tempo. Keep tension by only lowering halfway before you press back up
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2️⃣lift, extend, bend, lower (15x)
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3️⃣leg lift with internal rotation 👉🏽12x slow, controlling the release, then
20x pulses with constant tension
👉🏽aim to create a 90 degree angle between the working leg and your torso, so that toes are roughly in line with hips. Pivot the toes down and heel toward sky to create internal rotation in the femur
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🔹main workout: complete moves 4-7 on the same cheek, then switch. Complete 2-3 rounds each side
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4️⃣knee tuck single leg hip thrust (12x)
👉🏽break this move into parts: first lift to the top of your hip thrust and hold, squeezing the glute. Then draw the knee towards you (you can even gently tug on the thigh for support) as you deepen the contraction in your glute even more.

5️⃣SL hip thrust pulses (20x)
👉🏽I find coming onto the ball of my foot helps to stop my hamstring taking over. You can keep the heel lowered if it suits you better
📝Notes cont’d below 👇🏽👇🏽👇🏽
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#fitgirlsguide #fitnessjourney #bodybuilding #gluteworkout #legworkout #lowerbodyguide #homeworkout #gluteisolation #gluteactivation #homebodysculpt #legvideos #legworkout #legsecrets #thexbands
@legguide @legsecrets @homesquats @homesquatguide @lowerbodyguide @legvideos

Happy Tuesday loves! 🤗 In this #tiptuesday post we'll focus on bird dog pose 🦅🐕💪🏽 I got inspired to do this video after one of you lovelies asked for tips on how to perform this move. I get many of my ideas from your suggestions so please comment any requests below!
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With any balancing move creating opposition is key. I'll expand on what I mean below 👇🏽👇🏽
🔹Step 1: As always, start by finding your core! No saggy belly or rounding shoulders 🙅🏻‍♀️🙅🏻‍♀️ Tighten your abdominals and draw belly button to spine. Draw hip towards your low ribs, and lengthen your tailbone. Don't let shoulders to creep towards ears. Root shoulder blades back as you lengthen the crown of your head in the opposite direction.

🔹Step 2: Send one leg (in this video, the LEFT leg) behind you resting toes on the ground. Check all of your form cues from Step 1. When you are ready, squeeze the left glute to extend the leg long. Lengthen through your toes, but pull your hip forward one inch in opposition to keep hips square. Keep the glute squeezing and abs tight to create support.

🔹Step 3: A common tendency once the leg lifts is to sink all of your weight to the opposite side (overcompensation). Create opposition by pressing firmly into your LEFT palm (the SAME side as the lifted leg). Then imagine a string attached to the ceiling is lifting you up and out of your right hip, shifting your weight back to center 🎈🎈

🔹Step 4: You should be pressing so hard into the left palm, and so solid in your core, that you are able to hover your right palm off the floor WITHOUT any other part of your body shifting. Develop strength and stability here, as you practice hovering the right palm for a few seconds and then resting it back on the ground (it should not bear much weight). Master this step before moving on 👊🏽👊🏽

Notes 📝 cont’d below 👇🏽👇🏽👇🏽
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#formtips #fixyourform #properform #workoutvids #homeworkout #birddog #core ##alignment #tutorial #homeworkouts #homeexercises #strongissexy #coreworkout #homeabs #abvideos #fitness #fitgirlsguide #fitfam #girlswithmuscle #homebodysculpt

👈🏽👈🏽SWIPE to see all moves in real time!
Sunday ab sculpt! 🤗Give these effective ab moves a go, no equipment needed! 🙌🏽Minimize momentum when performing these and focus on keeping your low back glued to the mat. To help you do so draw your hips towards your low ribs, lengthen your tailbone, and deeply contract your belly button towards the mat. Be extra vigilant of that low back arching as the legs lengthen away from you during these moves. Make sure you check out yesterday’s low impact sculpt if you haven't already! 😅👊🏽👊🏽
#hbsculptabs
Mat is from @mysugarmat 💕💕
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🔥Complete 45s per move
🔥2-3 rounds, rest up to a minute between rounds
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1️⃣reverse crunch to extension
👉🏽to modify, perform the second version shown in the clip. really work to prevent low back arching off the mat as the legs extend or as they tap the ground in the modified version
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2️⃣alternating toe taps
👉🏽again, watch that low back as toes tap the ground! I place my fingers on my hips and low ribs as shown as a reminder to draw them together. slow this move down and focus on abs working to lift and lower the legs
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3️⃣canoe situp
👉🏽be sure to fully find length in your seated position, reaching crown of the head to ceiling, and tightening abdominals to support you here. From here, row your paddle on each side 🚣🏽‍♀️
👉🏽don't just plop back to the mat! roll down one vertebra at a time, lengthening toes away from you in opposition as you lower.
👉🏽to modify, you can perform this with bent knees and soles of the feet on the ground
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4️⃣ab tuck to stretch
👉🏽work with legs closer to vertical if you experience any low back pain here. The closer the legs are to the floor, the more challenging this will be
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5️⃣ab bikes
6️⃣prayer toe reach
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#homeworkouts #homeexercises #homebodysculpt #abworkout #abexercises #coreworkout #homeabs #abvideos #fitness #fitgirlsguide #fitfam #girlswithmuscle #strongissexy #sixpackfemmes #homeabguide #sixpack
@female6packguide @ab.videos @sixpackfemmes
@homeabs @homeabguide

Saturday sculpt lets get it! 🤗👊🏽👊🏽 Two posts back I posted a full body workout that got that heart rate pumping with plyos. Today we'll sculpt from head to toe again, but add weight and sliders to keep the burn high but impact low 🙌🏽 I'm using a single 20lb dumbbell, you can also use two lighter dumbbells, or improvise with what you've got around the house: laundry detergent, a cast iron pot, cooperative pet, you name it! For sliders I'm using furniture sliders, but these work just as well with hand towels or fuzzy socks 🧦👌🏽
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Moves are sped up so slow em down and feel that burn! 🔥🔥 No momentum
🙅🏻‍♀️, use your muscles to move you through each inch of the rep. Move 3 will really challenge your core, balance, and coordination -- use a support like a chair nearby, and omit the weight if you are working on mastering balance. You'll find that this will still be extremely effective because every part of your body is working to stabilize 💪🏽🔥 Check out my previous post for a heavenly stretch to complete when your done ☺️🙌🏽 Happy Saturday and have an amazing weekend loves! ❤️❤️😘
#hbsculptfullbody #hbsculptlowimpact
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**moves are sped up**
See notes for some moves in caption below 📝👇🏽👇🏽
💪🏽Complete 4 rounds.
💪🏽50s/10s rest for each move
1️⃣squat to overhead press
2️⃣slider plank jack to tuck
3️⃣SL deadlift to row lunge
👉🏽50s/10s rest EACH side
4️⃣slider mountain climbers to alternating hip dips
5️⃣upright row to stiff legged deadlift
6️⃣alternating jack knife
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#girlswhoworkout #shelifts #womenwholift #fitgirls #fitspiration #fitgirlsguide #fitnessjourney #healthylifestyle #strongisthenewskinny #bodybuilding #gymgirlvids #homeabs #legworkout #lowerbodyguide #homeworkout #lowimpactworkout #lowimpact #fullbody #fullbodyworkout

👈🏽SWIPE to see both parts! 👈🏽Happy Friday loves! 🤗 I've gotten a few questions about my stretching routine so I wanted to share one of my favorite lower body routines to target the quads, hamstrings, glutes, and hip flexors 🙌🏽🙌🏽
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I perform these POST workout only when my muscles are fully warm and ready for longer, static stretches. Note that these moves are sped up 2X and the full duration of some holds is not shown. Only deepen until you feel a good stretch, never pushing yourself past this point to prevent injury. You may not get as deep as I show here and that is absolutely fine 👌🏽
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I take small rocks and pulses to ease deeper into a move before holding. You may wish to pad the knee of your back leg by doubling up your mat or adding a blanket or cushion. Keep in mind that I have a lot of work to do myself in this department so my alignment and flexibility is far from perfect 😉 Be sure to hit both sides!
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For pre workout warmup stretches, I have a couple tagged under #hbsculptstretch
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This gorgeous mat is from @mysugarmat
Grippy socks are from @shashi_usa

Full body sweaty sculpt who's in??! 💪🏽💪🏽🔥Give these equipment free moves a go or save em for later 👊🏽👊🏽
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Something that really helped me when I started out was to break down a move into pieces and force myself (and my quivering muscles) to mindfully progress through each step. Try to keep this in mind as you perform these!
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I worked for 50s per move/10s rest. Alter that ratio to work for you! Let me know how you get on below 👊🏽👊🏽😘#hbsculptHIIT #hbsculptfullbody
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***moves are sped up in video***
💦Complete 4 rounds
💦50s work/10s rest per move
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1️⃣squat burpee
👉🏽when jumping feet to hands, jump them to the outside of your hands in a wider stance than usual. Pause here and briefly hold a squat. Explode up, then land softly and briefly hold your squat before jumping feet back to plank.
👉🏽You can always modify this by stepping feet to hands and back, and coming to standing rather than jumping
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2️⃣modified push-up to child's pose stretch
👉🏽feel free to take a regular push-up for more challenge
👉🏽since we are inserting a stretch between reps, make each push-up really count! Lower chest to the ground, keep core tight, and don't rush the rep!
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3️⃣sumo hops + alternating ankle reach
👉🏽stay low in your sumo as you reach finger tips towards ankle
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4️⃣birddog to elbow knee tuck (25s each side/10s rest)
👉🏽keep core tight and belly button pulling into spine the entire time
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5️⃣pause lunge switch jumps
👉🏽mindfully pause and hold your lunge for a split second before you switch. This will be a whole different burn 😱🔥
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6️⃣straddle to tuck situps
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#girlswhoworkout #shelifts #womenwholift #fitgirls #fitspiration #fitgirlsguide #fitnessjourney #healthylifestyle #strongisthenewskinny #bodybuilding #gymgirlvids #homeabs #legworkout #lowerbodyguide #homeworkout #HIITworkout #hiit #fullbody #fullbodyworkout

Happy humpday loves! Back in the game after an incredible few days in Iceland 🙌🏽🙌🏽 We were there for a music festival in Reykjavik and are already plotting another trip back because there is so much more we want to do and see there! 😍
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In this back sesh I'm using long loop resistance bands (aka assisted pull up bands) and a door anchor -- both of which you can find on sites like Amazon for affordable prices. My bands are from @thexbands (50 and 30lbs). I find much better back activation and less arm involvement when I hold onto a rod rather than the bands themselves, so I use a broom handle as well 🤷🏻‍♀️😂 try any sturdy stick and see if you feel a difference! 🏒🌂
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For each move I perform a set of slow reps where I emphasize the eccentric part of the rep (as arms lengthen and the band moves away from me) immediately followed by faster tempo reps where I keep constant tension on the band. suggested reps are below but play around with what works for you. I started each round of this circuit with 60s of burpees and ended with 90s of ab work — this will
allow those muscles to recover before the next round but keeps you moving 💪🏽💪🏽Happy sculpting! 👊🏽🔥🔥
#hbsculpback
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**moves are sped up!**
💪🏽Complete 4 rounds
1️⃣burpees (60s; not shown in video)

🔹back series:
👉🏽complete 10 eccentric/slow temp reps immediately followed by 12-15 faster/constant tension reps. Each type is shown for Move 2.
👉🏽during slow/eccentric reps, resist the band as it moves away from you. Pause and hold BOTH the contraction phase of the rep (when band is closes to you, really SQUEEZE here) and the extension phase with arms fully lengthened (really STRETCH here)
👉🏽during the faster tempo reps, keep constant tension on the band by halting the extension phase just before arms are fully lengthened
2️⃣lat pull back (this mimics a lat pull down by changing torso positioning)
3️⃣face pull
4️⃣straight arm lat pull back
4️⃣rows
6️⃣lat pullover
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7️⃣ab work: 90s (not shown)

Happy Monday loves! We had an amazing time taking in some gorgeous spots today and my life officially peaked following an encounter with Icelandic ponies 🐴🐴 I had so many plans for filming workouts for you babes while here but in all honesty working out has taken a back burner as we’ve soaked up our time here. And I couldn’t be more ok with that! Hope you guys are having an amazing start to the week and I promise to have some killer workouts coming your way come humpday! 👊🏽😘❤️

Hello from Iceland loves!! Give this core burner a go 💪🏽🔥🔥(because these chilly winds are no joke! 🌬❄️). Squat jumps in move 1 can be modified to air squats (no jump) to make this completely low impact 👍🏽
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Plank focused core moves are SO effective for sculpting and strengthening but they can be fatiguing when performed in a row if you are new to them. Feel free to take a quick reset in child’s pose between them and get back into it when you’re ready 👊🏽 Happy sculpting!!
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PS I only got through one round before the chill got me 😱☃️😂 BUT I finished up at our airbn&b later 👊🏽👊🏽 Also have eaten half my weight in Skyr (Icelandic strained yogurt) since getting here 🙌🏽🙌🏽😍#cantstopwontstop
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Complete 3-4 rounds
1️⃣squat jumps (60s)
2️⃣commando (45s)
3️⃣forearm plank hip dips (30s)
4️⃣plank to down dog ankle tap (45s)
5️⃣forearm plank glute kick (30s)
6️⃣ab tuck to lengthen & lift (60s)
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#homebodysculpt #coreworkout #core #shoulderburn #abexercises #bodyweight #workoutvideos #hbsculptabs #plank #hbsculptarms #iceland #reykjavik #sweatsesh
@home.exercises @fitgirlvideos  @girlyexercises @lazygirlchallenges @easy_home_training 
@fithealthyworkouts @befitvideos 
@home_fitnes_videos @fitgirlsguide

Happy Friday loves! 🤗Let's get the weekend off to a sculpting start with this sweaty lil HIIT sesh 💦💦 4 rounds, 40s of work followed by 10s rest per move-- you got this!! If you are newer to working out or recently getting back into it after some time off, try 20-30s of work per move, adding an extra round or 2 as needed to make up for the shorter working interval.
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You can always reduce the impact in these moves by slowing them down, and modifying any jumping movement. For high knees, take marches instead of a jog, for plank hops, walk the feet rather than jumping. Make this workout work for you! 👊🏽
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I'm so excited because we head to Iceland this evening for a quick little jaunt!! 🙌🏽 I'll still try my best to get some workouts up for you guys (I'll be bringing my trusty bands with me, obvs). Have an amazing start to the weekend, stay safe, and get that sculpt in! 💪🏽💪🏽❤️
#hbsculptHIIT #hbsculptfullbody
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🔥Complete 40s/10s rest per move, 4 rounds. Minimize rest between rounds to keep that heart rate up
**moves are sped up in this video**
1️⃣4 quick high knees to 2 pulsing high knees
2️⃣plank hop combo
👉🏽jump feet out, back together, forward, and back
3️⃣single leg deadlift to knee tuck hop
👉🏽complete 40s PER side, have a support nearby for balance as needed
👉🏽break this move down into discreet parts. Slowly lower into your deadlift. pause at the bottom to lengthen from toes to crown, square hips and root shoulder blades back. lift up with control, then take your hop
4️⃣butt kicks
5️⃣plank oblique combo
👉🏽take each knee to the same side elbow, squeezing obliques as you do so. return feet to start position. hop feet towards one hand, back to center, to the other side, and back to center
6️⃣alternating jackknife
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#hiit #hiitworkout #core #abworkout #abvideos #cardio #fatburn #homeworkouts #workoutvids #homebodysculpt #sweatsesh
@home.exercises @fitgirlvideos @girlyexercises
@fithealthyworkouts @befitvideos 
@home_fitnes_videos @fitgirlsguide

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