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#gluteexercises

MOST RECENT

Day 33 of 80 😱🎉busy day. But... the absolute BEST part, was getting my artwork out of storage and up in the new place!!!🙏🏼😭👩🏻‍🎨🎨🦋🌸 ⠀

I remember the nights I’d be grieving, dying to break free of what didn’t feel right in my heart, mind, and space anymore. I’d envision my pieces in a new home that would support the next chapter in my life. ⠀

And seeing them here, just a few months later, is such an amazing feeling. I really look forward to the journey I’ll be taking you all on with my paintings, and getting my work out to the public soon. Stay tuned for info 😍 ⠀

Besides that: Meditating, snowy mountain views, watering/talking to plants, grocery shopping for Week 2 of Phase 2, and sending FINAL emails for my 21 Day Bootcamp (last call!) ⠀


It feels lively in here now! Of all the little pieces that I still need in here, my paintings were the ones I couldn’t get off my mind. Welcome home!

Cable squats with a friend are always more fun. Just check out the other video on my normal Instagram, @bgrandidier 😂
3 sets of 10-12 cable squats will help grow that booty!
Get a friend to workout with you and it’s just that much better 🍑🙌

This is a great variation to standing kickbacks 😊 in case you want to spice up your glute workout. But I actually do prefer the standing ones. Especially when you go for heavier weights, the setup here gets awkward 🤣 Have to go to the dentist today... yay #happymonday #Gymshark66 #gymsharkwomen #gymshark #cablekickbacks #donkeykickbacks #gluteactivation #gluteusmaximus #glutetraining #girlswholift #gluteexercises #gluteworkout #bootybuilding #bodybuilding #legday #legworkout #fitgirls #strongisthenewskinny #fitfam #fitfamsaarland #aofitlife #bulking #bulkingseason #massephase #fitone #weightlifter #weightlifting #bootypump #bootygains @gymshark @gymsharkwomen @aofitlife @fitfamsaarland

A little peek at my current Leg Day’s 👀
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The secret to smaller, leaner quads??
1 million squats + reverse-elevated lunge death.
DO IT FOR THE LEG CONDITIONING. 💀🍑
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Burn baby burn is the name of the game right now.
The goal this competition season is to decrease quad size,
bring more conditioning in my lower body,
& bring fuller, tighter glutes to the stage this time around.
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In other words, heavier glute-focused movements combined with extremely high rep supersets & circuit training. 😵💦
(Thanks to coach @_jadeatkinson 🙏🏼)
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Do what you love.
Set your sights on what you want.
Chase it.
Work for it.
Thrive for it.
Every damn day, until you get it.
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And then push harder for even more.
#WorkForWhatYouWant
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#2WeeksOut @arnoldsports with @hardmagnum / #11WeeksOut
@flexplexcanada
#TeamMagnum
@popeyessupplements
@popeyes.the6ix
#TeamPopeyes

Each week I aim to take 1 step forward. That goes for gym goals, career goals, personal goals etc. Goals are not meant to be achieved over night. However, when chipped away at consistently, those small steps make a world of difference. Ive been slowly increasing activity each week (Im talking 1 workout per week to 4 over the past month and a half). I am spending a lottt of time learning at work from my team. I am forever working to grow my business. Am I good on all sides right now? Helllll no lmao. But with continuous small steps, I’m better than last week and the week prior.

Left picture is a good reminder of how sick I was around Endo surgery time (litttttle Anne). However, I can honestly say that in that pic, I was doing what I’m doing now —> taking small steps toward a training career (I was studying and balancing 2 other jobs), experimenting with diets/exercise regimes to see what my body needed to feel best, and not giving up even though shit hits the fan all the damn time. It. Adds. Up.
#MotivationMonday starts now for me. Set the tone for the week, fam!
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Endometriosis Workshop is sooooon! Link in my bio 💛
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#endo #endometriosisawareness #endowarrior #Aecfit #queen

Let’s talk circuit training💪
There are few ways you can approach a circuit

1️⃣ "How fast can I go"
When we aim for speed there is natural inclination to drop the weight (less weight will allow you to move faster). 🏃

If you hate traditional cardio this is great alternative

2️⃣ "How heavy can I go and still continue to move with little to no rest." You are more likely to maintain good form and focus on the mind-muscle connection.

If your goal is to build muscle🏋️ I would aim for number two. This does not mean you can't gain muscle and strength with speed but there are some limiting factors
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👉Try this Full Body Workout, broken down into
3 Circuits
-Maintain a moderate pace and rest as little as possible within each circuit
-Rest as long as needed between each circuit

Circuit 1
3 Rounds
8 Curtsey Lunge (2 pulses)
12 Bent Over DB Row
15 KB Sumo Deadlift

Circuit 2
3 Rounds
15 Straight Arm Pull Down
30 Pulsed Cable Squats
12 Straight Bar Cable Curls

Circuit 3
3 Rounds
12 DB Incline Press
10 Trap Raise
12 Bodyweight Bulgarian Split Squats
20 Banded Glute Kickbacks
: **all single leg exercises are meant to be done on each side for the stated number of repetitions
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#fullbodyworkout #glutes #circuits #girlswithmuscle #womenfit #girlswholift #trainlikeagirl #fitnesslove #bossgirls #gymlife #gymgirls #bbg #bbgcommunity #fitnessaddict #womenlift #fitnesstips #bosslife #fitnessmom #liftingweights #gluteexercises #liftlikeagirl #momfit #momswithmuscle #strongmom #onlinetrainer #hypertophy #girlgains #strongnotskinny #fitfam #fitfam

Here are some glute and leg exercises that I do when I want to go easy. Swear it’ll leave you sore the next day.... 🔥 💪🏼 #gluteactivation #gluteexercises #gym #fitness #booty #fitnessmotivation #legs #exercise #squats #jumpsquat #muscle #soremuscles

Yes, babe... There are side effects to speaking your truth: ⠀
You heal yourself. ⠀
You inspire others. ⠀
You become bomb AF. ⠀
You live authentically. ⠀
You attract the most beautiful souls effortlessly. ⠀
You vibrate higher and attract what you want. ⠀
You create a positive ripple in the Universe. ⠀

So, I beg you: Be your whole damn sparkly self. 🦋🖤🔮🦄

from @hollyemilyjackson Struggle to feel kettlebell swings in your glutes? Don’t worry I got your back with this weeks #hejformfridays 🤗✨

Kettlebell swings can be performed multiple ways, for example a CrossFit style KB swing is much more of a full body exercise that resembles the first clip, but we’re hear to talk about how to perform KB swings for the glutes 🍑.

KB swings can be a great explosive exercise to get you sweaty and work your glutes at the same time, IF performed correctly!! Sadly, it’s one of those exercises you regularly see people struggle to grasp in gyms and are often advertised as a glute exercise but showing the wrong technique online... hopefully this video can help with that!

If you’re not used to a hip hinge movement they can be difficult to get to grips with, so I’ve outlined in the video a few of the ways people go wrong with this exercise when trying to target their glutes, and a little drill to try before you start to help you get used to the movement pattern 😋.

This video was inspired by @glute.guru and I highly recommend you check out his videos for more specific glute exercise related form tips and tricks!

Tag a friend who needs help with their kettlebell swings! 🍑🙌🏻

Leggings: @lululemonuk
Top: @gymshark
#gluteworkout #techniquetips #kbswings #workoutvideo #gluteexercises #hollyemilyjackson

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Here’s a quick and effective no equipment glute circuit to get you a nice lil glute pump as this weeks #humpdaywithhej 🍑✨

Complete back to back without rest and repeat as you wish (rest between rounds)
1️⃣ 10 wide stance glute bridges
2️⃣ 10 each leg marching glute bridge
3️⃣ 20 frog pumps (about 1/3 of us- me included ☹️ won’t respond to this exercise and sadly it’s down to our anatomy and there’s not much we can do about it, but I thought I’d include it anyway for the majority of you who will)
4️⃣ 10 each leg side lying hip raise
5️⃣ 10 each leg of this killer hybrid exercise which I’m still not totally sure of its name, but it’s basically an isometric hold of a side lying hip raise with the bottom leg, and an extra range side lying hip abduction with the top leg... approach with caution 😅🔥. Exercise inspo from @bretcontreras1 🤓

Tag a friend to try this with 👯‍♀️❤️
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📽 @hollyemilyjackson

Add this circuit to the end of you leg/glutes workout to work the hip abductors/gluteus medius 🙌🏼
💥 Banded glute bridges, 15 reps 💥 Clamshells, 12 reps
💥 Lying leg raises, 12 reps
💥 Clamshells with elevated feet, until failure (I can usually only get about 6-8)
💥 banded glute bridges, 15 reps (you may need to use a lighter band at this stage, and these were not filmed because my phone storage ran out 😢 but they are the same as exercise 1)
Do this circuit on both sides, 2-3 times through! I can assure you it will burn like crazy 🔥
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#workoutvideos #resistancebandworkout #bandworkouts #bootyworkout #gluteworkout #bootyburner #gluteexercises #abductorworkout #glutefinisher #legdayworkout #fittips #workouttips #fitnessmodelling #gymsharkwomen #veganbulk #veganbodybuilder #teenathlete #plantbasedpower #bulknutrients #zapfitness #fitnessvideos #balancednotclean #gluteday #bulkingtime

posterior session done-my lats, lower back, hamstrings and glutes are nice and toasty now - swipe to see my last exercise, a burnout for hammies- good mornings straight into sumo stance stiff legs 🔥

The amazing @__brenda_g showing you a superset I like to use with my clients when working the glutes (booty 🍑). DB Hip Thrusts and Single Leg Hip Thrusts. Complete 4 sets of 10 of each exercise. .
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#hipthrusts #glutes #bootyexercises #fit #fitness #instafit #fitnessmotivation #fitnessinspiration #workout #exercise #fitmotivation #workoutmotivation #workoutinspiration #coachserj #fitfam #fitlife #fitlifestyle #gluteexercises #muscle #strength

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. ✅$5OFF + 5%OFF for first-time customers on orders over $40 with codes HR2018 and MAH6763
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. . . . . . . #fitnessnation #squatbooty #squatchallenge #bbggirls #brazilianbooty #fitnessmodel #fitmotivation #bikinibodyguide #fitnessjunkie #girlgains #girlswholift #girlswithmuscle #girlswhosquat #momswithmuscle #bodyinprogress #brazilianbutt #fitnessprogress #gymmotivation #gymtime #fitspo #fitchicks #bootygainz #femalefitness #bootybuilding #glutes #proteinworld #brazilianbombshell #gluteexercises #squateveryday

As a kid growing up in #NYC I loved the snow and I loved to #iceskate but as an adult I began to have the winter. Now I’ve made peace with the winter. If you keep it moving it’s not so bad. I was SO scared to move to #Chicago last winter because it gets colder than NY and everyone always seemed like they had PTSD from the cold here. However, since I moved here in Jan of 2017 the winters have been pretty mild and bearable and I never thought Chicago would make me fall in love with winter again but it has.
I’m now obsessed with #icskating again after not skating for about 17 years. I’m back on it now. I especially love the @maggie.daley.park ice rink. It is 400 meters around and goes uphill and downhill. So four times around is a mile and just one time around kills my legs. I can feel the burn from the bottom of my feet to my shins up through my hamstrings, glutes and Lower back. It is strenuous and no joke. Ice Skating is a great way to work the core and muscles of the lower body without putting the stress on your joints that running puts on your legs and it trains your core big time.
Watching the #WinterOlympics also motivates me to get up and move. It was snowing today and I still went. It was beautiful. And another thing I love about #theChi are all of the bunnies. There are literally snow bunnies in this city hopping around in the snow. It is so cute. When you keep it moving the winter is not so bad and ice skating is an excellent workout. I️ like it even more than roller skating. I’m trying to skate every day before the rinks close next month.

#KeepItMoving #CoreExercises #LegDay #GluteExercises #TheBodyScientist #ChicagoFitness #MaggieDaleySkatingRibbon #NoMakeUp #ILoveIceSkating #NativeNewYorker #ChitownResident

🔥Day 32 of 80! 💦 Short, sweet, and sweaty!! Only 36 mins but it’s pure hustle. You don’t need to spend hours working out to get a great workout in! To all ladies who’ve filled out the form to join my 21 Day Bootcamp, final emails were sent out this AM. 🎉🤗Can’t freakin wait to crush goals with you!!!⠀

I had to get it all done before having some great food in even greater company — my big bro! 💕Hanging with family always reminds you of how lucky you are and how far you’ve come. And chatting on FaceTime with my King Coconut always makes me happy!!! 😂🐱💙Filled with so much gratitude today to have so many amazing people and furbabies in my life. 💕 ⠀

Anyone else FaceTime their furbabies?! 😂😂😂

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