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leanmachine21 leanmachine21

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Sami B  Iโ€™m an RN, BSN ๐Ÿ‘ฉ๐Ÿผโ€โš•๏ธ & CPT.. Owner & Creator of P'tula @ptulaactive๐Ÿ’™ New personal acct โ€”> @samibossert ๐Ÿ‘‡๐ŸผMore details on upcoming Challenges

http://www.samibactive.com/

Holy Thigh Burnnnnn ๐Ÿ˜ฑ๐Ÿ”ฅ I incorporated resistance bands AND some pulse work and it really gave my quads a run for their money ๐Ÿ˜ (notice at the top of the step I maintain a squat position)... I donโ€™t use resistance bands too much but think that needs to change !! Tag a friend and add these lower body exercises as a FINISHER in your next leg workout . COMMENT BELOW as I love to hear when you do it!! ๐Ÿ’™๐Ÿ™๐Ÿผ .
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๐ŸŽผ by @drake .
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Outfit by Pโ€™tula @ptulaactive #ptulaactive #passiontouniteandliveactive

Alotta my full body moves seem to incorporate: โ €
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A lunge or squat โ €
A pike variation for the abs โ €
A push up (either chest or triceps) โ €
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Give these 4 moves a try and perform 15 reps for 4-5 sets for a full body banging workout ! ๐Ÿ˜‰๐Ÿ”ฅ๐Ÿ‘Š๐Ÿผโ €
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Outfit : Pโ€™tula @ptulaactive โ €
Laura Lush Long Sleeve (tied in the front) size medium. The Lindsay Double Take Legging in Charcoal (size medium) ๐Ÿ’™โ €
โ €www.ptulaactive.com

LOVE THIS BICEP WORKOUT SO MUCH! And you donโ€™t move location!! ๐Ÿ˜ฑ๐Ÿ™…๐Ÿผโ€โ™€๏ธ โ €
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1. Lying Single Arm Bicep Curls - 15 reps per arm for 3 sets โ €
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2. Seated Variation of Concentration Curl - 12 reps per arm for 3 sets โ €
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3. Single Arm Variation of Preacher Curl - 15 reps per arm for 3 sets โ €
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Add this to your arm day and comment below to tell me what you think!! ๐Ÿ˜—๐Ÿ’ช๐Ÿผ โ €
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Outfit : All Pโ€™tula @ptulaactive ๐Ÿ’™โ €
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Jade Sports Bra, Alainah Allure Legging - Purple Haze (S), and wearing the Leslie Lyrical Long Sleeve around my waist (M) ๐Ÿ˜‰โœŒ๐Ÿผ#ptulaactive ๐ŸŽง is Breathe by Jax Jones

Leg Day!!! โ €
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1. Aim for 8-12 reps, nice and slow. Squeeze your glutes at the top while pushing your pelvis FORWARD. โ €
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SUPERSET WITH โ €
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2. Deadlift Double Pulse - shoot for 8 full reps and notice at the bottomโ €
you only come up HALFWAY and then go back down and come back up fully!! Thatโ€™s 1 rep. โ €
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Perform 5 total sets. โ €
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3. Barbell between your legs and stagger them in a lunge fashion. Keep back upright and core tight. Youโ€™ll lunge downward and although youโ€™ll move DOWN youโ€™ll also move forward just slightly. Perform 8-10 reps per leg for 4 total sets. โ €
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Comment below and let me know how you like the workout !! โ™ฅ๏ธ๐Ÿ˜๐Ÿ”ฅ #ptulaactive @ptulaactive @conqherfitvideos

You all know I'm into fitness (hence my fitness page here ;) But I wanted to give you 5 things you may not know about me: โ €
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1. I'm left-handed ๐Ÿคš๐Ÿผโ €
2. I tore my ACL and meniscus in my left knee during H.S. basketball and never had either repairedโ €
3. I am married ๐Ÿ’โ™ฅ๏ธ
4. I graduated from The Ohio State University with a Bachelors Degree in Nursing (RN, BSN) ๐Ÿ‘ฉ๐Ÿผโ€โš•๏ธ๐Ÿ’‰
5. I own 10 pairs of heels and only wear 1 pair (if I have to ;) โ €
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** I love hearing more about my girls' in my Challenges, and now I'd love to hear what YOU do - are you in school, getting a degree, what's your current career, what do you excel in? โ €

Outfit: Amanda Breezy Tee (M), Grace Fearless Sports Bra (M), Alainah Allure Legging in Purple Haze (S) - www.ptulaactive.com @ptulaactive โ™ฅ๏ธ #ptulafamily #athleisure #athleticwear #ptulalove

How to โœŒ๐Ÿผwhittle your middle โœŒ๐Ÿผ? โ €
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โœ… Clean up your dietโ €
โœ… Drink more water ๐Ÿ’ฆ โ €
โœ… Focus on mainlyyy body weight ab exercises โ €
โœ… Focus on GOOD POSTUREโ €
โœ… Build up your upper back and booty to make your waist appear smaller!! โ €
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โŒ Wear a waist cincher ๐Ÿ™…๐Ÿผโ€โ™€๏ธโ €
โŒ Do countless hours of cardio ๐Ÿคญ โ €
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Try these moves back to back to start โœŒ๐Ÿผ whittling your middle โœŒ๐Ÿผ the correct way!! ๐Ÿ‘Š๐Ÿผโ˜บ๏ธ REAL TIME VIDEO to show you all my pace - If I go faster, Iโ€™m usually using lighter weight. โœŒ๐Ÿผ๐Ÿ˜˜ โ €
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Outfit by Pโ€™tula @ptulaactive - The Brandi Carefree Loungepants are NOT sweatproof ๐Ÿ˜‚ Nor are they performance wear .. #ptulaactive #abworkout #backworkout

Build A Better You Challenge ENROLLMENT IS NOW CLOSED!!! ๐Ÿ™ˆ๐Ÿ™ˆ
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If you were able to get a spot, youโ€™ll receive a confirmation email (PLEASE CHECK YOUR JUNK FOLDER). Thereโ€™s information I need from you in order to complete your program!! โ €
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So excited get back to coaching some of you fabulous and determined ladiesssss!!! โ™ฅ๏ธ๐Ÿ‘Š๐Ÿผ Lets do this!!!! โ €
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Another oldie but goooodie for your entire core!!! Using some old jump stretch bands that I used a lot during high school basketball practice- they helped with my endurance and agility as an athlete!! I weigh 150 lbs and they hold my body up off the floor! ๐Ÿ˜ฑ You can imagine the resistance they give during the crunching phase here. Iโ€™m showing a few angles so you can see how I set it up on the Smith Machine and also how I get myself out of this position . LOTSSS OF CORE STRENGTH!! .
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As always, practice safe training and be cautious anytime doing a new exercise. ๐Ÿ’™๐Ÿ™๐Ÿผ .
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PS - COMMENT BELOW AND LET ME KNOW WHAT YOU WANT TO SEE MORE OF ON MY FITNESS PAGE - WORKOUTS SPECIFICALLY! I want to hear from you all!! ๐Ÿ’™๐Ÿ˜˜ .
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PPS - BBY ENROLLMENT OPENS TOMORROW AT 4 PM EST ๐Ÿ’™ .
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Outfit by Pโ€™tula - The Sariya Sports Bra coming soon, Alainah Allure Legging in Heron Blue - restocking in a few weeks !! ๐Ÿ’™๐Ÿ’™ #ptulaactive @ptulaactive

Oh some more upper body !! Triceps and back using the cables and a straight bar .. 1๏ธโƒฃ Overhead Tricep Extensions - LOVE the version - you can make it as narrow or wide as you want! Keep your upper arm super steady for focus on straightening your elbows and squeeze the back of your arms. 4 sets x 12 reps
2๏ธโƒฃ Mid-Grip Row - not super wide and not super narrow. Elbows parallel to the floor. Squeeze for back with each rep! 4 sets x 15 reps
3๏ธโƒฃ Reverse x Narrow Grip Row - flip your hands around and go for it!! 4 sets x 15 reps ๐Ÿ’™ Outfit by @ptulactive:
The Leslie Lyrical Long Sleeve (M)
The Alainah Allure Legging (S) in Purple Haze . Both available at www.ptulaactive.com ๐Ÿ’™๐Ÿคฉ #ptulaactive #ptulalove #ptula

No music, not sped up at all. ๐Ÿ‘Š๐Ÿผ๐Ÿ’ฆโ €
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My gym got all new cardio equipment a few weeks ago and these babies were a new feature !!โ €
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Since they arenโ€™t a common treadmill, I thought I would give you a quick video on how to perform โœŒ๐Ÿผ lower body burning sprints !! โ €
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Notice the handle on the right - this is your GAUGE to choose how much resistance you want on the belt. Push it forward, you have the most resistance. With more resistance, perform โ€œsled pushesโ€ on this baby (1st CLIPS shown in video). โ €
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โœ… Hold the handles, bring your upper body down a little and stay on your toes. Keep your core TIGHT and bring your knees in as quickly as you can. Push back as powerfully as you can. โ €
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The more you pull the gauge toward you, the less resistance - much better to perform FAST sprints (as slow or fast as YOU can move). REMEMBER: the belt moves as fast or slow as you move your feet!!) โ €
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โœ… Keep your core tight, your neck relaxed and arms close to your body when you perform sprints.โ €
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โœ… Be light on your feet and focus on staying on your toes for the best sprints. โ €
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๐Ÿšซ Make sure not to pull the gauge all the way to you - it might be tooo lax for a successful sprint... ๐Ÿ™ˆ๐Ÿ™…๐Ÿผโ€โ™€๏ธโ €
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As always, be cautious when trying any new move that youโ€™ve never done before. We all start somewhere and are not experts right away!! โ™ฅ๏ธโ™ฅ๏ธ๐Ÿ˜˜๐Ÿ˜˜ โ €
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Outfit by Pโ€™tula @ptulaactive #ptulaactive #cardio #workoutmotivation #sprints #running

Now this is one move I don't do ENOUGH OF. If done properly, this move will engage your lower back, your glutes and your hamstrings all in 1 motion!! โ €
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EX #1: Grab a barbell and place behind neck. You can also use a plate and hold to your chest. SLOWLY drop your upper body to the floor while you bend at the hips. I want you to SQUEEZE your glutes and pull yourself back up to where your shoulders are in line with your lower half. SLOW AND CONTROLLED for this move. โ €
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EX #2: Give this move a try with no weight! At the top of the move, I want you to use your hamstrings to pull yourself back even more!! Kinda like a reverse hamstring curl - it's an ever so slight move but definitely a killer!!! โ €
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Who's ready to try it?? โ €
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Leggings by @ptulaactive - these are the Raenell Sleek Legging in black - wearing a size MEDIUM.

Try these 5 exercises for a badass thigh burn!! ๐Ÿ”ฅ๐Ÿ”ฅโ €
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1. Start with the 1st exercise as youโ€™ll need the most balance and coordination. You can ALWAYS touch the wall to help with your balance. 4 sets for 10 reps each leg. โ €
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2. Grab any kind of weight - Barbell is ideal to position under your elevated leg. Push up and down with your front heel. 4 sets for 10 reps each leg. โ €
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3. Same Barbell - now go side to side. Make sure your knee doesnโ€™t go pass your toes. 4 sets for 10 reps each side. โ €
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4. Drop the weight and go to town on this move!! 4 sets for 15 reps per leg. โ €
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5. Finish with this move!! Perform as many as you can for 2 sets!!! โ €
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Comment below and tag a friend who youโ€™ll want to try this with!! Love hearing from you all!! โ €
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Outfit is Pโ€™tula @ptulaactive ๐Ÿ’™ Music by @nocopyrightsounds โ €
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