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platapusc platapusc

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Caro  Amante de la vida, el amor, y la pasión ⠀⠀⠀⠀⠀⠀⠀ Colombiana 🇨🇴 ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ FL 🌴📍

Happy Friday guys! 💪🏼 Which means leg day for me! 😈
Here are some exercises I try to incorporate for the upper booty area 🍑 You can always make things harder by adding weights/harder resistance bands but these are just the basics 🤓📝
Remember that the butt is a muscle and muscles only grow w food and heavy weights 🏋🏻‍♀️
1️⃣ Sumo squats w kettle bell (🔑 make sure your feet are pointed out and you're pushing through your heels)
2️⃣ Lateral steps w resistance bands (the lower you are the more glute activation you'll feel)
3️⃣ Standing side glute raises (you can do this w a resistance band or on the cable machine to add weight)
4️⃣ Fire hydrants (this fkn kills me 😅) (Bands are from @thexbands)

Told myself that I was gonna challenge myself in 2018! 💪🏼
With one of those things being abs. I hate everything about training abs LOL so this was such a struggle. I'm open to constructive criticism, tips, or some of yalls favorite workouts for abs but these are some the ones I've been working on.
1️⃣ Lying Toe Touch Crunches
2️⃣ Russian Twists w Medicine Ball
3️⃣ Hanging Knee Raises
(My form isn't perfect, as I mentioned, but it's a work in progress 💪🏼)

Being in a calorie deficit the past few weeks has been hard as shit but totally worth it. I haven't even hit a month and I'm already seeing more definition. Summer I'm coming 😈 #internationalwomensday

Here's what I been doing for cardio the last couple weeks! 💦
I HATE cardio but this is what I do to keep it fun. Routines like this also keep your muscles working so you don't lose too much mass during your cut 🍑
1️⃣ 30 sec jump ropes
2️⃣ 30 sec butt kicks
3️⃣ 30 sec jump ropes
4️⃣ 30 sec push ups
5️⃣ 30 sec jump ropes
6️⃣ 30 sec planks
7️⃣ 30 sec jump ropes
8️⃣ 30 sec high knees
Repeat 3-5X ‼️
I switch up the exercises between jumping every time. Sometimes I focus more on arms, sometimes abs, sometimes legs, and sometimes a combo of all. Give it a shot!!

The best project you'll ever work on is you!! 💪🏼❤️
Just wanna thank everyone that shows me love and support w this gym shit! 💕 Been getting a lot of positive feedback lately and it means the world to me. Summer is around the corner and i gotta start working on these abs so I need all the motivation I can get! 😅

2018 VS 2010
Sometimes feels like I'm not making any progress and I'm so far away from my goals, but then I look back like LOL WOW.
The gym is my happy place. It's my passion. Thank you to all the people that show constant love and support it never goes unnoticed 💕
What has helped me the most?
1️⃣ Consistency- no matter if I wanted to go to the gym or not, I made it a priority.
2️⃣ Healthy relationship w food- this is self explanatory. Cook 85% of your meals, stop eating out, stop drinking your calories.
3️⃣ Lifting heavy- don't be scared to go heavy, it's the only way to grow + caloric surplus.
4️⃣ Self love- be patient w yourself. Shit takes time.

Self love is not selfish 💪🏼👹

"Confidence is built in the gym. Confidence is built when you choose you."

Progress pic holdin ya phone up...aw shit waist getting smaller 👀 #thimslick

When the gym gains translate to real clothes 😇🍑 ( pants from @fashionnova sweater from @oldnavy )

Love yourself like them dudes at the gas station do 😎

Mood for 2018 😈

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