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janie.fit janie.fit

129 posts   13323 followers   1234 followings

Janie🍒  ✖️Portland Oregon, USA ✖️Fitness Addict 🏋🏻‍♀️ ✖️8 week booty gain guide coming march🍑 ✖️DM fitness questions

Having a good Saturday? Here’s a few lower body workouts. Quad focused in the first round and inspired by @smith.julian. This is my second attempt and I know I may need to put my heels closer. Always remembering to push those knees out are crucial, you never want to sink your knees in, I always have to tell my self in my head push out push out!! Haha Practice makes perfect! -
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✔️Platz squats 3:12
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✔️Squats 3:12
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✔️Hammies with 45lb dumbbell 3:12

#saturday #gym #squats #backworkout #aesthetic #workout #workoutmotivation #healthy #gymrat #strongwomen #empoweringwomen #shesquats #arms #muscles #musclesaresexy #fitness #fitfam #fitspo #fitnessmotivation #fitgirl #instadaily #instagood #girlswholift #girlswhosquat #weekendvibes #postivevibes
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@topbootyworkers @squat.models @worldstar @gainzvillle @bootyology101_ @gainzvillle2.0 @fitnessbodies23 @fitnessgirlsmotivation @squats.booty @fitness @_workoutvideos @workoutempire @girls_workout_videos @bootyworkouts_ @squat4datbody @squatspo @fitfemalesforever @smith.julian

Happy Saturday! I just finished doing an awesome workout🙌🏾😋 I did full back,quadricep squats, regular squats under bar,mini jump lunges and, battle rope till I was gonna throw up. I video taped me under the bar so I will upload while I’m out eating a fat ass burger with my whisky 🥃 here soon 😀 -
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#saturday #gym #squats #backworkout #aesthetic #workout #workoutmotivation #healthy #gymrat #strongwomen #empoweringwomen #shesquats #arms #muscles #musclesaresexy #fitness #fitfam #fitspo #fitnessmotivation #fitgirl #instadaily #instagood #girlswholift #girlswhosquat #weekendvibes #postivevibes

Full of smiles over here 👈🏻 So I’ve been getting SO MANY questions about how to keep a a tight flat tummy and see results quickly. Well let’s just talk about DIET. Because, frankly diet has to do with everything!!!! I mean, you don’t have to weigh out your food and cut out your favorite foods but we all need to be aware that we really are what we eat😩😊 If you want a flat tummy and a fatty booty, your going to need to do a couple things!!⬇️⬇️
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1) eat protein and your veggies after working out, fuel that booty!
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2) try consuming more water than you are now! Water is so important and it’s personally hard for me to drink a lot of water without some organic tasty sweetness from @sweetleafstevia -
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3) cut the shit! I mean sugar, white bread,greasy yummy food !! If you cut these things out you will see 👀👀 the difference soon!!
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#fit #fitfam #workout #instafit #instadaily #aesthetic #fitlife #strong #strongwomen #healthylifestyle #fitnessinspiration #workoutmotivation #inspiration #gymrat #gymgirl #girlswholift #girlswhosquat #squat #booty #bootyfordays #positivevibes #wshhfitness #wshh #workoutvideo #cardio #abs #eatclean

Hope you all had a great Thursday 👋🏽 I trained upper body and a few lower body circuits followed with 25 mins of cardio. It’s so hard for me to get in the mood to actually do cardio but I did it! No excuses 🙌🏾 One thing I always forget to do is to stretch after my workouts! It’s really important to stretch your body after working out and using the hot tub whenever soar as well as foam rolling(duh🙌🏾😍) -
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#fit #fitfam #workout #instafit #instadaily #aesthetic #fitlife #strong #strongwomen #healthylifestyle #fitnessinspiration #workoutmotivation #inspiration #gymrat #gymgirl #girlswholift #girlswhosquat #squat #booty #bootyfordays #positivevibes #wshhfitness #wshh #workoutvideo #cardio #abs #eatclean

Happy hump day🍑I heard today’s Valentine’s Day?😍 kinda forgot about that because I’m single 😎 My Dad surprised me with beer, chocolates and candies 🍭 so grateful ❤️🙏
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#fit #fitfam #workout #instafit #instadaily #aesthetic #fitlife #strong #strongwomen #healthylifestyle #fitnessinspiration #workoutmotivation #inspiration #gymrat #gymgirl #girlswholift #girlswhosquat #squat #booty #bootyfordays #positivevibes #wshhfitness #wshh #workoutvideo #cardio #abs #eatclean #humpday #valentinesday

Goodmorning! It’s the weirdest thing but, if I get a really good workout the night before it don’t matter how late I goto bed, I’m up early!🍒 What are you guys training today? I have Pilates class in a hour and a half 🙌🏾😍
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#fit #fitfam #workout #instafit #instadaily #aesthetic #fitlife #strong #strongwomen #healthylifestyle #fitnessinspiration #workoutmotivation #inspiration #gymrat #gymgirl #girlswholift #girlswhosquat #squat #booty #bootyfordays #positivevibes #wshhfitness #wshh #workoutvideo #cardio #abs #eatclean

Don’t have ankle weights? Use a 10lb kettle bell and put your foot in it! Works just as well for glute kickbacks 🍑
✔️Glute kickbacks with kettle bell 3 sets of 15
✔️Pulsing 5 second squats with 25lb kettle bell (I normally use the 35lb one)
✔️Sumo pulsing squats with kettle bell
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CORE GALORE!!!!!!!!! ⬇️⬇️⬇️⬇️
-✔️Leg raises (usually doing 3 sets of all)
-✔️Plank jumping jacks
- ✔️Climbers
-✔️Long arm sit ups
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Leggings- @thelumelife #fit #fitfam #workout #instafit #instadaily #aesthetic #fitlife #strong #strongwomen #healthylifestyle #fitnessinspiration #workoutmotivation #inspiration #gymrat #gymgirl #girlswholift #girlswhosquat #squat #booty #bootyfordays #positivevibes #wshhfitness #wshh #workouts #workoutvideo #cardio #abs #eatclean
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@topbootyworkers @squat.models @worldstar @gainzvillle @bootyology101_ @gainzvillle2.0 @fitnessbodies23 @fitnessgirlsmotivation @squats.booty @fitness @_workoutvideos @girls_workout_videos @bootyworkouts_ @squat4datbody @squatspo @fitfemalesforever

Today was abs and Glutes! I did so much core work I’m afraid to wake up tomorrow hahaha. I also love these leggings from @thelumelife because I worked out for 2 hours straight and you cannot see ANY SWEAT MARKS!!! Hell yeah!Anyways, I did record it so after I edit the video I will post! Hope your all enjoying this Sunday! 🍒
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#fit #fitfam #workout #instafit #instadaily #aesthetic #fitlife #strong #strongwomen #healthylifestyle #fitnessinspiration #workoutmotivation #inspiration #gymrat #gymgirl #girlswholift #girlswhosquat #squat #booty #bootyfordays #positivevibes #wshhfitness #wshh #workoutvideo #cardio #abs #eatclean

Ankle weights are my secret weapon for toning up that 🍑 Just like booty bands, ankle weights also give you that extra resistance. I can’t do too much weight for deadlifting because of my injured fingers , I can’t fully make a fist. So until I get those grips for the hands I’ll be doing lighter weights for my deadlifts. Have a safe and fun weekend 🍒💪🏽
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Glute kickbacks with ankle weights 3 sets of 20 ✔️
Deadlifts 3 sets of 15✔️
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Music 🎶 Bartier Cardi- 21 savage verse ❤️
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#fit #fitfam #workout #instafit #instadaily #aesthetic #fitlife #strong #strongwomen #healthylifestyle #fitnessinspiration #workoutmotivation #inspiration #gymrat #gymgirl #girlswholift #girlswhosquat #squat #booty #bootyfordays #positivevibes #wshhfitness #wshh #workoutvideo #cardio #abs #eatclean
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@topbootyworkers @squat.models @worldstar @gainzvillle @bootyology101_ @gainzvillle2.0 @fitnessbodies23 @fitnessgirlsmotivation @squats.booty @fitness @_workoutvideos @workoutempire @girls_workout_videos @bootyworkouts_ @squat4datbody @squatspo @fitfemalesforever

Just happy in my own skin is all 🍒 I sure have not been happy in my skin my whole life.When I was over weight and eating badly I felt badly. Now that I workout and eat pretty clean I am a happier person in general, have a great day and HAPPY THURSDAY BABES 😆🎶
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#fitfam #fitspo #squats #fitness #gains #instadaily #instagood #instafit #fitnessgirl #fitlife #like4like #followforfollow #positivevibes #beyourself #love #tuesday #strongwomen #strength #training #workhard #healthylifestyle #loveyourself #fitnessjourney #fitnessinspiration #workoutmotivation #workout #naturalbody

Happy hump day babes💕 I literally love my space buns. Such an easy updo for when you want a easy way of putting it up after a deep leave in conditioner . What I put in my hair for deep conditioning treatment for DO YOUR OWN:
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Olive oil 4 TBSP
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Coconut oil 2 TBSP
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Tea tree oil 1 TBSP
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Add all together in small bowl and comb through hair root to split ends. Put hair up in space buns, or shower cap for the day/night 👍🏽👍🏽
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#diy #instadaily #hairmask #humpday #instafit #fitgirl #fitfam #fitspo #squats #fitness #gains #instagood #instafit #fitnessgirl #fitlife #like4like #followforfollow #positivevibes #beyourself #love #humpday #strongwomen #strength #training #workhard #healthylifestyle #loveyourself #fitnessjourney #fitnessinspiration #workoutmotivation #workout #naturalbodybuilding

Who said you need a gym? Sometimes working outside in the fresh air is the way to do it! -
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🖤 Jumping squats with resistance (not too high, really focusing on the movement and pushing up through balls of feet) -
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🖤 Lunges with resistance band hooked to tree, you can use anything to hook it on.
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🖤 Burpees are great for raising that heart rate, usually a warm up or incorporated in workout for extra intensity
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Song 🎧Kendrick be humble 🔥
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#fitness #fitfam #fitspo #aesthetics #workout #motivation #instadaily #worldstar #wshhfitness #inspiration #fit #healthylifestyle #strong #training #deadlifts #bodybuilding #girlswholift #girlswhosquat #squats #bootyfordays #bööty #fitnessgirl #fitgirl #strength #train #monday #mondaymotivation #wshh
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@_fitnessfreakgirls @fitnessgirlsmotivation @_workoutvideos @gainzvillle @gains @topbootyworkers @squats @gymglutes @gymgirlvids @gym_videos @workoutvideos__ @glutesworkout @fitgirlsguide @fitgirls_gallery @squatspo @squat4datbody @fitfemalesforever

Hey babes! Warming up with no weights just to get my legs and booty activated then hitting some heavier squats. After I’m done lifting as heavy as I can I start to burn out with my weights. 😘
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✖️Jump squats with bar no weight 10 reps -
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✖️ Sumo pulse squats with bar 10 reps -
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✖️Heavier squats 3 sets of 10
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#fit #fitfam #workout #instafit #instadaily #aesthetic #fitlife #strong #strongwomen #healthylifestyle #friday #workoutmotivation #inspiration #gymrat #gymgirl #girlswholift #girlswhosquat #squat #booty #bootyfordays #positivevibes #wshhfitness #wshh #workoutvideo #cardio #abs #eatclean
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@topbootyworkers @squat.models @worldstar @gainzvillle @bootyology101_ @gainzvillle2.0 @fitnessbodies23 @fitnessgirlsmotivation @squats.booty @fitness @_workoutvideos @workoutempire @girls_workout_videos @bootyworkouts_ @women_booty_workouts @squatspo @squat4datbody @fitfemalesforever

How to get a fuller booty 101🔥🔥 Try and lift heavy! Don’t hurt yourself but, you should be increasing weight week by week if you want those killer gains babes!
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▪️Sumo box squat with barbell ✔️
▪️Bulgarian split jump squat✔️
▪️Step ups with barbell weight✔️
▪️One legged RDL with 2 (10lb) weights✔️
▪️REPEAT 2 sets each exercise 💪🏽
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PRE WORKOUT -@xslimdiet
Music 🎶 Ludacris get out the way!
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#fit #fitfam #workout #instafit #instadaily #aesthetic #fitlife #strong #strongwomen #healthylifestyle #fitnessinspiration #workoutmotivation #inspiration #gymrat #gymgirl #girlswholift #girlswhosquat #squat #booty #bootyfordays #positivevibes #wshhfitness #wshh #workoutvideo #cardio #abs #eatclean
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@topbootyworkers @squat.models @worldstar @gainzvillle @bootyology101_ @gainzvillle2.0 @fitnessbodies23 @fitnessgirlsmotivation @squats.booty @fitness @_workoutvideos @workoutempire @girls_workout_videos @bootyworkouts_ @squat4datbody @squatspo @fitfemalesforever

What’s one food that you could NEVER give up? Mine would have to be Cesar salad 🥗 😍
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Today’s workout consisted of :
✖️Heavy squats! Under squat rack 4 sets total ✖️Heavy lunges under squat rack
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✖️Back with T bar row 3 sets of 10 adding weight then stripping weight till burn out each set
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✖️Hammies barbell 60lbs, go lighter if your just starting.3 sets of 15 reps
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✖️One legged box squat 2 sets of 10 reps
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✖️Ended with lunges 60lb barbell up +down the gym hallway (about 30 feet)
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#fitness #instafit #healthylifestyle #positivevibes #humpday #squats #bootyfordays #bööty #instadaily #like4like #followforfollow #motivation #fit #fitgirl #healthy #gym #workout #core #abs #weights #training #train #gym #fitlife #instagram #wshh #wshhfitness

Have a hard time stepping on those boring cardio machines🤨? Well by now, you guys should know I LOVE BATTLE ROPES!! 🔥🔥
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I have started doing cardio interval workouts with battle rope for sometime now rather than getting on the stair stepper, treadmill or elliptical🤸🏼‍♂️ You can see my previous videos using battle rope in different ways even to target the booty muscles!! I seem to get a better sweat and have more fun, DUH! Please try this during your next workout!!! 🔥🔥🔥
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#fit #fitfam #workout #instafit #instadaily #aesthetic #fitlife #strong #strongwomen #healthylifestyle #friday #workoutmotivation #inspiration #gymrat #gymgirl #girlswholift #girlswhosquat #squat #booty #bootyfordays #positivevibes #wshhfitness #wshh #workoutvideo #cardio #abs #eatclean
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@topbootyworkers @squat.models @worldstar @gainzvillle @bootyology101_ @gainzvillle2.0 @fitnessbodies23 @fitnessgirlsmotivation @squats.booty @fitness @_workoutvideos @workoutempire @girls_workout_videos @bootyworkouts_ @women_booty_workouts @worldstar @fitfemalesforever

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