oppagains oppagains

97 posts   815 followers   325 followings

Vicky | Online Fitness Coach  🏋🏻‍♀️ I help busy women break barriers against gaining strength + build confidence in their bodies 👇🏻 Book 1:1 coaching with me! 🍑

Happy Saturday 🥳 I hope you all have an amazing weekend. Here is a good ole leg day to get your weekend started!
_
[I used a band for all of these exercises]
📓Jump squats ➙ 4 x 12
📓Reverse lunge ➙ 4 x 10
📓Curtsy lunge ➙ 4 x 10
_
Outfit is all @paragonfitwear 🙌🏻 Wearing a S in the bra and shorts although I prefer the XS!

‼️ MY WORKOUT SPLIT: ‼️
_
I posted my workout routine about a week ago, so here is my workout split! If I’m too busy one week it won’t look like this, but majority of the time this is what I try to aim for 🥰
_
🔹Monday ➙ Glute/Hams
🔹Tuesday ➙ Back/Biceps
🔹Wednesday ➙ Glute/Quads
🔹Thursday ➙ Chest/Triceps
🔹Friday ➙ Glute/Hams
🔹Sunday/Saturday ➙ Rest
_
🔸Cardio ➙ 2/3 days a week
_
Let me know what your workout split looks like! Is it similar to mine? 🙌🏻🔥
_
Bra: @lululemon size - 2
Leggings: @lululemon size - 0

Lower body supersets for life 🤪🙌🏻 This superset will have you DECEASED and on the floor! Like and save for more booty growing 🍑🍑
_
[Start with light weight first then go heavier, push off with the heel of the working leg, use other leg for balance, hips tucked, mind to muscle connection with the glutes]
📓Overhead Bulgarian split squat ➙ 4 x 10
📓Plyo Bulgarian split squat ➙ 4 x failure
[Complete these two back to back with little to no rest]
_
Bra: @lululemon size - 2
Shorts: @lululemon size - 0

‼️MOVING UPDATE‼️
_
Finally getting settled in my new place in Atlanta 🤩 It’s really scary to think I’ll be living by myself for a few months. The first night here I was having a bad breakdown just because I felt so lonely... I really don’t know anyone.
_
I was telling myself I should move back with family because it’s tough, you know. But I realized this would be such a great opportunity to grow as an individual 👩🏻‍💼📈
_
That’s the great thing about moving though. I get to explore a brand new place, with brand new people. Lets all continue to grow in 2019 🥳🎉
_
Top: @gymshark size - XS
Shorts: @paragonfitwear - XS

BOOTY BURNOUT with a long resistance band 🍑🔥These two movements are killer after a workout! The resistance band keeps tension throughout the exercises so you’re always feeling that burn
_
🔁Complete each exercise back to back, 1 minute each, rest for 30 secs, complete 2-3 rounds
_
Let me know if you decide to try this out! 🥰 And as always have a great weekend you all ❤️
_
Bra: @paragonfitwear size - S
Shorts: @paragonfitwear size - XS

🔥🔥 MY WORKOUT ROUTINE: 🔥🔥
_
I always stretch before working out. Nothing too intense but simple stretches like gluteal, hamstring, adductor, etc.
_
Then after stretching, I go into warming up the body with light cardio [LISS: low intensity steady state] for 5-10 minutes. I do this at an incline and normal walking speed
_
After everything is better warmed up I head straight into glute activation [upper body day: shoulder mobility] This consists of 2 sets of 15-20 reps of any activation exercise I would like to start with [Ex: frog pumps, hip bridges, etc]
_
My workouts usually consist of 2-3 compound movements and 4-5 accessory work
_
An example would be:
1️⃣Sumo deadlift
2️⃣Hip thrust

3️⃣Bulgarian split squat
4️⃣Sumo RDL
5️⃣Cable pull through
6️⃣Back extension
_
To end everything off I do a more intense session of cardio or HIIT for 10-20 minutes.
_
👀🔥 Let me know how your routine looks like! Is it similar to mine?

Booty workouts happen on Wednesdays 🤪🍑 Here are some exercises I like to incorporate after my compound lifts (squats, deadlifts, hip thrust) **sorry I accidentally forgot to mute the audio oops**
_
📓Glute kickback ➙ 4 x 15 [Push with the heel of the working foot, core and back tight]
📓Hack squat ➙ 4 x 10
[Back is against the seating, push directly up with heels, keep tension within the legs by not going all the way up]
📓Seated leg press ➙ 4 x 10
_
❓Let me know in the comments if you are interested in my workout split/routine! I’m debating on whether I should share or not❓
_
Bra: @lululemon size - 2
Leggings: @nvgtn size - XS

🔥🔥Shoulder mobility work 🔥🔥
_
[I like to do these before upper body day to get everything warmed up and going]
_
🔁2-3 sets / 15-20 reps
📓Banded shoulder press
📓Banded front raise
📓Pull apart
_
⚡️What do you like to do to warm up on upper body days?⚡️
_
Bra: @lululemon size - 2
Leggings: @lululemon size - 0

🍑 A lot of you have told me you have trouble completing these BOMB accessory movements, so here I am to explain a bit more about the form on these 🍑
_
[Not my entire workout, just a few clips]
_
📓Cable pull through - 3 x 15
[FORM: Sumo feet positioning, push through the heels of the feet, spine neutral, go down until you feel it in your hamstrings then push with the heel, imagine your glutes pulling the weight, mind to muscle connection]
_
📓Cable RDL - 3 x 20
[FORM: Feet slightly wider than shoulder width, lean back placing most of the weight on the heels, push hips outwards, neutral spine, feel that stretch in the hamstrings]
_
⚡️Let me know if these tips helped!⚡️
_
Top: @gymshark @gymsharkwomen size - XS
Shorts: @paragonfitwear size - XS

❓Can you lose fat and gain muscle at the same time? 🤔🤔 The big question I get asked all the time
_
⚡️If we are talking literally losing fat and gaining muscle at the same second, it’s impossible BUT it is possible to gain and lose over a period of time⚡️
_
Lets say you wanted to lose fat and gain muscle within a time span of one week. You can technically do that by being at a calorie deficit some days and a calorie surplus the remaining days. Therefore losing fat and gaining muscle ✅🙌🏻
_
If you have any questions regarding this or anything fitness related, DM me 😊 I would be more than happy to help
_
Bra: @lululemon size - 2
Shorts: @lululemon size - 0

Just some upper body for your Tuesday afternoon 💪🏻💪🏻 I haven’t trained upper bod in a while and it’s nice to see I still have something something LMAO
_
[Not my entire workout, just a few clips]
CABLE EDITION
📓Face pulls
📓Curls
📓Single arm triceps extension [reverse grip]
_
⚡️Do often do you train upper body?⚡️

Leg abduction things 🍑🍑 I must admit, I used to always skip on these, but the abductor muscles are important for a tight core, stability, and balance! Toss it in at the end of your workouts ❤️ You can thank me later 🤤
_
Like, share, and save to support your girl 😊 And as always have a great day!
_
📓Standing hip abduction ➙ 3 x 10 [each leg]
📓Hip abduction machine ➙ 2 x 20
_
Bra: @forever21 size - XS
Leggings: @nvgtn size - XS
Shoes: @adidas

Most Popular Instagram Hashtags