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L O O K•B E T T E R•N A K E D  📩TURN ON POST NOTIFICATIONS🔝 🙎🏾‍♀️M A N A G E R @thirdspacelondon ✏W R I T E R @thevoicenewspaper 🏋T R A I N E R 🎤S P E A K E R

🔥 BENEFITS OF HYPEREXTENSION 🔥
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》Helps to improve posture .
》Helps to lengthen back muscles
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》Helps to build the erector spinae which helps to extend your spine .
》Improves hip mobility and extensions .
》Targets and helps to build glutes 🍑

🔥 BENEFITS OF DB INCLINE INVERTED ROW 🔥
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》Easier on the back, providing more support through the movement .
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》Targets primary muscles: Trapezius + Lats
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》Targets secondary muscles: rear deltoids, biceps + forearms
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》Helps to build up strength in your core and spinal muscles
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Certainly a favourite and fantastic in a drop set! .
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Here I did 1 set with 10kg, 7 reps with a 3sec hold at the top + a 3sec negative straight into 8kg DBs for 14 reps with no pause! .
Ask me how I feel tomorrow! 💪🏾😄

🔥R E A D Y • I N • 20 • 🔥
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Another simple but effective home workout for you. All you need are dumbells OR resistance bands
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》Jumping lunge with o/head press
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》DB clean to squat .
》DB clean
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》DB clean to squat to over head press
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We are working with high reps on this one. 20 - 30 reps on each exercise back to back. .
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1 min rest after each set and as many rounds as possible in 20 minutes
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Time to push past your threshold/barrier and put in that work.
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Strength is not only physical but mental too!

🔥HOW I'M ENETERING INTO THIS WEEK!🔥
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This was the 4th set of 15kg walking lunges. It's not always picture perfect, if you watch to the end, you will see that the pain and the struggle became so real!
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That buuurrrrrn!🔥🔥🔥
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But I'm seriously "in it to win it"

⚠️READ BELOW + LET ME KNOW YOUR THOUGHTS! ⚠️
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I will not pretend to be this publicly self righteous individual and then a negative critic behind closed doors
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Let's keep it real, most of us have areas of our body that we would love to change!
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"My body is perfect"...YES, in its own way, however, I do have areas too that I would like to change
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Where I would PERSONALLY like to make improvements would be:
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》More defined and toned abs (Truth is.....I LOVE FOOD!🍟🍕)
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》Bigger, rounded glutes🍑🍑 (GENETICS vs SURGERY - I'll just develop what God gave me)
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》Bigger quads (Consistency is key🔑....SNM!)
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》Smaller waist (I honestly find training core boring 🤥+ I SIMPLY LOVE FOOD🍕🍟)
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》Bigger hamstrings (Story of my life - I guess they'll catch up when they're good and ready!🤷🏾‍♀️)
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》Bigger calfs (Firstly, they're high and secondly they are too damn STUBBORN🤨) .
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Truth of the matter is, whilst I envisage what perfection on ME looks like, above all...I simply enjoy the journey, love to train and get nothing but PURE satisfaction from all of my physical achievements.
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It's ok to want more and to want to make improvements, but it's not ok to become unhealthily obsessive. Love where you are right now, be patient & the rest will become easy!

🔥 Saturday Session🔥
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It was back day today and I was not taking any prisoners!
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Today's session consisted of:
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500m row (warm up)
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x3 sets wide grip pull ups (8-10 reps)
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x3 sets of chin ups (8-10reps)
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Cable rev flys (x4 sets of 15 reps)
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Lat pull down (21s)
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Bent over barbell rows (x3 sets of 8-10 reps)
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Rack pulls (x2 sets of 15 reps, x2 sets of 12 reps)
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Barbell Upright row (x5 sets of 10 reps)
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Incline rows (x5 sets of 10 reps)
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FINISHER 🔥
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x2 sets of 4 incline sprints (TABATA) .
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Honestly....I am BEAT!! What a great session!! .
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What's your favourite back exercise?

🔥ROMANIAN DEADLIFT BENEFITS 🔥
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》Helps to build hamstrings .
》Helps to build glutes .
》Targets the lower back
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》Helps to keep core engaged and strengthened
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》Improves Olympic weightlifting .
》Improves hip mobility & strength .
》Increases deadlift performance .
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Certainly one of my favourite leg exercises.
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Here I did x5 sets of 10 reps at 60kg with a 1 min rest in between.
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The great thing about deadlifts is that you can easily incorporate this movement into your training at least two sessions a week for both your leg and back days.
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Always remember, when performing this exercise, to keep the eyes to the floor, refrain from looking up and therefore hyper extending the neck. Keeping a neutral spin is imperative. Focus on keeping the body tight for each and every lift. .
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🔥ALWAYS RESET & KEEP GOOD FORM!🔥

No profound caption, no song lyric, no motivational phrase, no body confidence essay...Just a selfie in my new #Gymshark outfit! 📸😜🔥

🔥READY IN 20! - BRINGING YOU THAT MORNING HEAT🔥
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□ Single arm row
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□Rev lunge & Shoulder flys
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□Single arm overhead squat
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□ Plyo press ups .
□ Downward dog into cobra .
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🎶: @nickiminaj

R E A D Y • I N • 20💦
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Have you trained yet? If not, don't worry. I've got your back with yet another 20 minute work out
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🥊 Elevated single leg squat
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🥊Sumo squats (bum tap on DB)
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🥊Hip thrusts
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🥊Hamstring curl
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Total of 1 0 0 R E P S - Break It up as you need to. I did 25 reps for each exercise // 4 - 5 sets // 1.5 - 2 mins rest after each set.
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IT'S TIME TO #LEVELUP 🎶: @ciara

🔥SUNDAY MORNING MOTIVATION🔥
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□Elevated single leg deadlift 🍑
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□Bulgarian split squat 🍑
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□Single barbell shoulder press 💪🏾
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○7 reps on the first two exercise
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○10 reps on the presses
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○5 sets .
○ 1 to 1.5 min rest after each set .
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Here I used 12kg dumbbells - 20kg Olympic bar + 2.5kg on top .
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Who's training today?

🔥SEATED CLOSED STANCE SQUATS - BENEFITS 🔥
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⚠️RAW FOOTAGE! ⚠️ - Watch until the end - Thanks @scarlettbagnall for that support! (Train with people that will push you) Driiiiiiiiiive!!💪🏾
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We did 2 warm up sets and 4 working sets - That final set was 74kg for 4 reps
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》Predominantly targets quads .
》Targets glutes .
》Requires strong core engagement .
》 Targets medial hamstrings .
》 Builds balance & stability .
》Great for quad hypertrophy .
》Seated/box squats helps to re-engage glutes, quads and hamstrings before you lift
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》Helps to develop the posterior chain .
》Minimises stress on the knees

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