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#zvdworkout

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Shoulder Strengthening πŸ’ͺ🏼 This is what my face really looks like when I train πŸ˜΅πŸ˜‚ Seriously though - I use weights which challenge my body, so the last few reps are pretty damn tough. Hence the facial expressions 😜 Here’s one of my favourite shoulder combinations - it’s a compound set of two exercises performed back to back. Give it a go: ➑️ Static hold single arm shoulder presses x10 each side ➑️ Single arm front raise into press x10 each side πŸ”₯ Repeat 3 times with one minutes rest after each compound set πŸ™ŒπŸΌ Wearing @adidasuk at @sandals_uk 🌴 #zvdworkout #shoulderworkout #girlgains

Full Leg Workout πŸ‘ Dumbbells only πŸ™ŒπŸΌ This workout focuses on using single leg (unilateral) exercises as these not only challenge your body but can work towards fixing any imbalances πŸŽ‰ Here’s what I did ➑️ Bulgarian split squats - drop sets to body weight. 3x10 each leg ➑️ Static lunges 3x8 each leg superset with walking lunges 3x10 each leg ➑️ Curtsey lunges 3x10 each leg ➑️ Staggered stance RDL 3x10 superset with 1 & 1/2 rep elevated glute bridges 3x5 each leg πŸ”₯ Good luck - you can see how sweaty this left me on my instagram stories 😜 Wearing @adidasuk at @sandals_uk πŸŒ΄πŸ’— #zvdworkout #legday #gluteworkout #justaddlove

5 Minute Booty Burner πŸ‘πŸ”₯ I love adding this onto the end of my workouts to finish off my glutes πŸ’€ ➑️ Banded side steps ➑️ Banded hip thrust abductions πŸ™ŒπŸΌ Set a timer for 45 seconds on, 10 off. Complete 3 rounds back to back and you’ll be hobbling out the gym πŸ˜‚πŸ’¦ Wearing @adidasuk at @sandals_uk πŸ’— #sandals #justaddlove #zvdworkout #girlgains #gluteworkout

10 Minute Treadmill Blast πŸƒπŸΌβ€β™€οΈ Only got 10 minutes and want to sweat? I’ve got you covered πŸ’¦ This is my current favourite little add-on to my workouts! ➑️ 20 second sprint ➑️ 20 second rest πŸ’€ Yep, it’s really that simple. Repeat this for 10 minutes total and I guarantee you’ll be drenched in sweat 😝 I personally sprint at anything from 11-12.5mph depending on how I’m feeling that day - but just do what feels challenging for you! πŸ’ͺ🏼 Wearing @adidasuk ❀️ #girlgains #zvdworkout

7 Minute Abs πŸ”₯ This EMOM workout really fires up your core! Set a timer for 7 minutes and complete all of the exercises every minute, on the minute. Hold the plank for the remainder of the minute! πŸ’ͺ🏼 ➑️ 5 Sit Ups ➑️ 5 Bicycle Crunches ➑️ 5 Reverse Crunches ➑️ Forearm Plank (for the remainder of the minute) πŸ’€ Repeat 7 times: on the minute, every minute! πŸ™ŒπŸΌ I took the @newhorizonescapes guests through this core blast and it was super tough! Want to train in paradise with me?Come along to the next retreat I'm hosting with them: Sri Lanka in April and Koh Samui in October 2018! The code ZVD200 gets Β£200 off! β˜€οΈπŸ’— #strongzvd #girlgains #zvdworkout

Ab Burn πŸ”₯ Give this circuit a go next time you want to fire up your core 😝 ➑️ 20 Lying Heel Taps (10 each side) ➑️ 20 Half Sit Ups ➑️ 20 Reverse Crunches πŸ’€ Good luck πŸ’— #zvdworkout #girlgains #strongzvd #abworkout #coreworkout

Full Leg Workout: Booty Focus πŸ‘ Here is a snippet of a leg session I did at @goldsgym in Santa Barbara πŸ’ͺ🏼 ➑️ 5x 10 hip thrusts superset with 12 Romanian deadlifts ➑️ 4x 10 Dumbell deadlift superset with 20 dumbbell hip thrusts (slow & squeeze) ➑️ 4x12 curtsey lunges each leg superset with 12 good mornings ➑️ 3x20 Swiss ball hamstring curls superset with 20 cable pull throughs πŸ’¦ Wearing @adidasuk πŸ’— #ZVDWorkout #gymgirls #girlswholift #legworkout #gluteworkout

Hotel Room Workout πŸ”₯ Give this 20 minute hotel room circuit a go when you're short on time πŸ’ͺ🏼 ➑️ 15 Plank Jack Burpees ➑️ 15 1 & 1/2 Rep Sumo Squats ➑️ 15 Walkout to Commandos πŸ’¦ Do as many rounds as you can in a 20 minute time limit! Wearing @adidasuk at @hotelgrandebretagne βœŒπŸΌπŸ’— #zvdworkout #hotelworkout #bodyweightworkout

Looking after your body is about so much more than exercise alone πŸ™ŒπŸΌ I put a lot of my time into physical self-care in the form of stretching, foam rolling, massages and more. Here is what I do each week: ➑️ Prior to every workout I do a dynamic warm up. After every workout I spend a minimum of 5-10 minutes stretching out my muscles. Longer if I have time. ➑️ I get regular sports massages. At the moment I'm getting them once a week because my body is particularly tight but usually they're a little more infrequent as they're pricey. ➑️ Once a week I do a full session focusing on stretching and self myofascial release (foam rolling and trigger point work). This usually is 60-90 minutes and done on a rest day, like today. The video above is an example of some stretches I do; please bear in mind that this video is sped up to 500%! I have a selection of different tools I use to release particular tight points such as my calves, glutes and back. My favourites are my "back knobber" (google it, its epic), peanut, foam roller, massage stick and trigger pointball πŸ’ͺ🏼 Wearing @adidasuk at my home office πŸ˜‚πŸ’— #zvdworkout #girlgains #girlgainers

MOST RECENT

Shoulder Strengthening πŸ’ͺ🏼 This is what my face really looks like when I train πŸ˜΅πŸ˜‚ Seriously though - I use weights which challenge my body, so the last few reps are pretty damn tough. Hence the facial expressions 😜 Here’s one of my favourite shoulder combinations - it’s a compound set of two exercises performed back to back. Give it a go: ➑️ Static hold single arm shoulder presses x10 each side ➑️ Single arm front raise into press x10 each side πŸ”₯ Repeat 3 times with one minutes rest after each compound set πŸ™ŒπŸΌ Wearing @adidasuk at @sandals_uk 🌴 #zvdworkout #shoulderworkout #girlgains

Full Leg Workout πŸ‘ Dumbbells only πŸ™ŒπŸΌ This workout focuses on using single leg (unilateral) exercises as these not only challenge your body but can work towards fixing any imbalances πŸŽ‰ Here’s what I did ➑️ Bulgarian split squats - drop sets to body weight. 3x10 each leg ➑️ Static lunges 3x8 each leg superset with walking lunges 3x10 each leg ➑️ Curtsey lunges 3x10 each leg ➑️ Staggered stance RDL 3x10 superset with 1 & 1/2 rep elevated glute bridges 3x5 each leg πŸ”₯ Good luck - you can see how sweaty this left me on my instagram stories 😜 Wearing @adidasuk at @sandals_uk πŸŒ΄πŸ’— #zvdworkout #legday #gluteworkout #justaddlove

5 Minute Booty Burner πŸ‘πŸ”₯ I love adding this onto the end of my workouts to finish off my glutes πŸ’€ ➑️ Banded side steps ➑️ Banded hip thrust abductions πŸ™ŒπŸΌ Set a timer for 45 seconds on, 10 off. Complete 3 rounds back to back and you’ll be hobbling out the gym πŸ˜‚πŸ’¦ Wearing @adidasuk at @sandals_uk πŸ’— #sandals #justaddlove #zvdworkout #girlgains #gluteworkout

10 Minute Treadmill Blast πŸƒπŸΌβ€β™€οΈ Only got 10 minutes and want to sweat? I’ve got you covered πŸ’¦ This is my current favourite little add-on to my workouts! ➑️ 20 second sprint ➑️ 20 second rest πŸ’€ Yep, it’s really that simple. Repeat this for 10 minutes total and I guarantee you’ll be drenched in sweat 😝 I personally sprint at anything from 11-12.5mph depending on how I’m feeling that day - but just do what feels challenging for you! πŸ’ͺ🏼 Wearing @adidasuk ❀️ #girlgains #zvdworkout

Want some tips on training hamstrings?! @zannavandijk shows you how! - Hamstring Triset πŸ”₯ Try adding this hamstring circuit into your next leg day to strengthen your posterior chain πŸ‘βž‘οΈ 8-10 Romanian deadlifts ➑️ 8-10 good mornings ➑️ 10 hamstring walkouts (leading with each leg) πŸ’¦ Rest for 90 seconds after each full circuit. Go for 3-5 rounds depending on how badass you’re feeling πŸ˜‚πŸ™ŒπŸΌ #zvdworkout #girlgains #legworkout
by @zannavandijk

10 Minute Abs πŸ’ͺ🏼 I added this circuit onto the end of my workout yesterday and damn is was killer πŸ™…πŸΌ Give it a go: 5 exercises, 5 reps, 5 rounds. Back to back! ➑️ Deadbugs x5 each side ➑️ V Tucks x 5 ➑️ Leg Lifts x 5 ➑️ Sit Ups x 5 ➑️ Twists x 5 each side πŸ”₯ People try to over complicate core training. In reality these basic exercises are enough to challenge your abs and build up your strength! You just need to consistently challenge your body πŸ™ŒπŸΌ Wearing @adidaswomen at @un1t_london πŸ’— #zvdworkout #abworkout #coreworkout #abexercises

20 Minute Full Body Workout πŸ”₯ Today @victorianiamh and I had twenty minutes to train so we smashed out this AMRAP (as many rounds as possible) circuit πŸ’€ ➑️ 10 calorie row ➑️ 10 KB deadlifts ➑️ 10 press ups ➑️ 10 thrusters ➑️ 10 sit ups 😷 We honestly felt like we were gonna be sick! You can see how destroyed we were on my Instagram story πŸ˜‚ Give it a go if you’re short on time! ⏱ Now we are hosting a @thegirlgains event at @virginactiveuk in Leeds! πŸ™ŒπŸΌ Wearing @adidasuk as always πŸ’— #girlgains #zvdworkout #amrap

Upper Body Workout πŸ’ͺ🏼 Not gonna lie guys, this week I have lifted weights more than usual! It's because @thebodyholiday have such a fab gym right on our doorstep πŸ’¦ Today we did: ➑️ Close grip underhand pull down & seated row - 3x8-10 ➑️ Seated DB press & around the worlds - 3x 10-12 ➑️ DB chest press & ... you'll have to wait and see! πŸ™Š The rest of our upper body workout will be posted on @healthychefsteph's page super soon so go follow her and stay tuned πŸ’ƒπŸΌ Wearing @adidasuk using @technogym πŸ’— #girlgains #zvdworkout #upperbodyworkout #armworkout

Leg Burner πŸ”₯ This morning @healthychefsteph and I smashed out a killer HIIT workout πŸ’¦ Here is one of the circuits for you to try: ➑️ Pop squats ➑️ Reverse lunge & knee raise - one side ➑️ Reverse lunge & knee raise - other side ➑️ Hammie Walkouts πŸ‘ Complete 35 seconds of work, 15 seconds rest. 5 rounds 😜 Training at @thebodyholiday wearing @adidasuk using @technogym πŸ’ͺπŸΌπŸ’— #zvdworkout #girlgains

Glute Workout πŸ‘ This workout is VILE, in a good way πŸ˜‚ ➑️ 5x12 Smith machine hip thrusts ➑️ 5x12 DB hip thrusts & 12 bodyweight hip thrusts ➑️ 3x8 side Lunges (each side).... πŸ™Š And the rest of the workout will be posted on @healthychefsteph's page very soon! Go follow her and stay tuned πŸ’¦ Tag us if you give it a go! πŸ’ƒπŸΌ Wearing @adidasuk πŸ’— #zvdworkout #girlgains #strongzvd @technogym

SHOULDER BURNOUT πŸ”₯
@zannavandijk posted this not too long ago and I knew I had to try it. I’m OBSESSED πŸ˜… It’s the perfect extra burn on an upper body day πŸ’ͺ🏽 I wanted to pass it along in case you don’t follow her, which umm you totally should πŸ‘ŠπŸ½πŸ’™
β€”β€”β€”
This is a REP LADDER
Do 1 full shoulder press
1 half rep
1 full
2 half reps
1 full
3 half reps
1 full
4 half reps
And so on! Ya get it? Go all the way to 10 half reps and trust me you’ll feel it!
DO IT 3X ✨
Hope you enjoy my focused face πŸ˜ πŸ˜†
#zvdworkout #burnout #homeworkoutvideo #shoulderworkout #upperbodyworkout #finisher

2 Minute Core Finisher πŸ”₯ This is an ab burnout @healthychefsteph and I did yesterday and damn it was a tough ending to our workout! πŸ’¦ Simply complete ➑️ 5 jacknifes (1st video is advanced and 2nd is modified) ➑️ 5 sit ups ➑️ 5 rounds. Back to back with no rest πŸ’€ It doesn't sound bad, but trust me it's a challenge 😝 Wearing @adidasuk at @thebodyholiday πŸ’— #zvdworkout #girlgains #strongzvd

Well this is rather exciting πŸ™Š I've only gone and designed my own workout series with @adidaswomen πŸ’ͺ🏼 And the best part? They are 100% free! They're all at home workouts which require minimal equipment or none at all. They're filmed in real time so I am working out with you, and they're all 30 minutes or less. If you want to get a sweat on then head over to the adidas women YouTube channel right now where they are live πŸ’¦ I've had tonnes of you beautiful bunch already tagging me saying you've tried them at home which makes me so happy! πŸŽ‰ It's also just very surreal for me to see my face on the official adidas YouTube channel - I'm so very grateful for this opportunity πŸ™ŒπŸΌ I hope you enjoy the workouts as much as I enjoyed making them! πŸ’— #girlgains #strongzvd #zvdworkout

Getting Energy Fit πŸ’ͺ🏼 Try out this killer at home workout: ➑️ 5 Burpees ➑️ 10 Frog Jumps ➑️ 20 Lunges ➑️ 30 Squats ➑️ 40 Mountain Climbers ➑️ 50 Jumping Jacks πŸ”₯ 5 Rounds! πŸ’¦ We're in the second week of my challenge to reduce my energy waste with #sustainableswaps inspired by my new smart meter πŸŒŽπŸ™ŒπŸΌ Tracking your fitness helps motivate you to reach your goals; and now you can track your energy too. Just ask for a free smart meter from your energy supplier! πŸ‘ During my challenge I've been keeping an eye on the energy I'm using in pounds and pence, because I can see when my small changes have made a difference πŸ€— Ultimately it is all about reducing what you waste not what you need!πŸ‘ŒWhy not try turning the thermostat down by just one degree? Or give this at home workout a go to raise your body temperature a notch or two! Either way you’ll be snug as a bug and saving energy without even noticing! πŸŽ‰ #greenliving #smallswaps #ecofriendly #zvdworkout ad

Bristol Park Workout 🌲 One of my favourite ways to explore a new city is to go for a morning run πŸƒ Yesterday @antonymaule and I discovered this gorgeous autumnal park with stunning ruins! The perfect spot for a workout overlooking the river πŸ’ͺ🏼Give it a go: ➑️ 10 box jumps ➑️ 10 Incline push ups ➑️ 15 box squat jumps ➑️ 15 v sits πŸ”₯ Set a timer for 10 minutes and complete as many rounds as possible - then carry on with your run! πŸ’¦ Wearing @adidasuk πŸ’— #visitengland @visitengland #visitbristol ad #zvdworkout

Core Blast πŸ”₯ Here is a killer ab circuit that @healthychefsteph and I have been adding onto the end of our HIIT sessions πŸ’ͺ🏼 ➑️ 10 toe taps one side ➑️ 10 toes taps the other side ➑️10 full sit ups (quick up, controlled down) πŸ’¦ Wearing @adidasuk at @stregismaldives πŸŒ΄πŸŒŠπŸ’— #zvdworkout #girlgains #abworkout #athomeworkout

Water Villa HIIT πŸ’¦ This morning @healthychefsteph and I did an early morning sweaty workout on our @stregismaldives balcony over the ocean 🌊 Definitely one of the most beautiful workout settings of my life πŸ™ŒπŸΌ We did: ➑️ Reverse Burpee to Plank ➑️ Pop Squats ➑️ Commandos & Knee Taps ➑️ Sit Ups πŸ”₯ 35 seconds on, 15 seconds off. 5 rounds πŸ’ͺ🏼 Stay tuned to the end to see how we cooled off πŸ˜πŸ’— #zvdworkout #girlgains

Partner Full Body Beach Workout 🌊 Tag your workout buddy and give this circuit a go! ➑️ Partner Get Ups x10 each ➑️ Partner Squat Pulses x 30 ➑️ Travelling Burpees x 10 ➑️ Commando Hand Taps x 10 πŸ”₯ Five rounds! Embrace the sweat πŸ’¦ P.s. Stay tuned to the end for an epic fail from @healthychefsteph and I πŸ˜‚ Wearing @adidasuk at @stregismaldives πŸŒ΄πŸ’— #zvdworkout #girlgains

Partner Core Workout πŸ’¦πŸŒ΄ Tag your training buddy and give this ab circuit a go πŸ’ͺ🏼 ➑️ Plank Claps ➑️ Clapping Sit Ups ➑️ Alternating V Sits ➑️ Around The Worlds 🌎 40 seconds on, 20 off. 3 rounds πŸ”₯ Wearing @adidaswomen with @healthychefsteph at @stregismaldives πŸŒŠβ˜€οΈ #zvdworkout #stregismaldives

Beach Leg Workout 🌴🌊 Beginner vs Advanced πŸ’ͺ🏼 @healthychefsteph is performing the advanced version of each exercise and I'm performing the beginner versions πŸ’ͺ🏼This circuit was KILLER πŸ”₯ 40 seconds on, 20 seconds off. 5 rounds. 20 minutes of leg burn! πŸ™ŒπŸΌ ➑️ Jumping Lunges/Shuffle Jumping Lunges ➑️ Jump Squats/Tap Squats ➑️ Kneel to Tuck/Kneel to Squat ➑️ Hamstring Walkouts/Glute Bridges πŸ™ŒπŸΌ Stay tuned for the celebratory dance at the end πŸ˜‚πŸ’ƒπŸΌ #zvdworkout #stregismaldives @stregismaldives

Brutal Leg Finisher ☠️πŸ”₯ Try adding this onto the end of your leg day! It's an EMOM: every minute on the minute. For five rounds: ➑️ 5 Jumping lunge Burpees ➑️ Wall sit for the remainder of the minute. Repeat this five times, totalling five minutes. It's tough but amazing for strengthening your legs 😝 Sweating to @nadinecoyle's new song #gotowork πŸ’¦ Wearing @adidasuk πŸ’ͺπŸΌπŸ’— #zvdworkout #legday #legfinisher #ad

Tight traps? Try this πŸ™ŒπŸΌ I suffer from ridiculously CRAZYYY tight traps. It's mad. They're like rocks πŸ˜‚ And this is the one thing (along with regular sports massages) which releases them πŸ‘ŒπŸΌ Place a trigger point ball (you can order one off amazon) between your traps and a wall. This works best in a crawling position. Then push towards the wall, putting pressure through the ball and into your trap. This is gonna hurt. A lot. Breathe through it and try desperately to relax your traps to ease the tension. Then move to another tight spot and repeat. Ooooooosh. You'll feel this the next day!!! 😝 Thanks for showing me this tip @mikeleept πŸ€“ Wearing @Adidasuk πŸ’— #zvdworkout

15 Minute Hotel Room Workout πŸ”₯ I took the @newhorizonescapes guests through this circuit as part of their workout today! It's an EMOM - every minute on the minute - meaning you complete a certain number of exercises/reps on each minute. We did: ➑️ 5 Burpees ➑️ 5 Broad Jumps ➑️ 5 Squats πŸ’€ Then rest until the next minute! After 15 minutes your legs are destroyed! In a good way πŸ˜‚ Wearing @adidasuk πŸŒ΄πŸ’— #girlgains #strongzvd #zvdworkout

Ab Burn πŸ”₯ Give this circuit a go next time you want to fire up your core 😝 ➑️ 20 Lying Heel Taps (10 each side) ➑️ 20 Half Sit Ups ➑️ 20 Reverse Crunches πŸ’€ Good luck πŸ’— #zvdworkout #girlgains #strongzvd #abworkout #coreworkout

45 Minute Legs πŸ”₯ This morning I put myself through the killer leg workout the @newhorizonescapes guests will be doing later today πŸ’ͺ🏼 And damn, it was sweaty 😝 ➑️ Triset: 8 Barbell squats, 10 Dumbbell Squats, 12 Bulgarian Split Squats each leg. Repeat 4 times. ➑️ Triset: 8 Barbell Hip Thrusts, 10 Dumbbell Deadlifts, 12 Walking Lunges each leg. Repeat 4 times. ➑️ Finisher: 30 glute bridges, 30 pulses, 30 second hold. 20/20/20. 10/10/10 πŸ’€πŸ’€πŸ’€ Give it a go! If you want to come and train with me in paradise then use the code ZVD200 for Β£200 off any @newhorizonescapes retreat! I'm working in 2018: April - Sri Lanka. October - Koh Samui πŸŒ΄β˜€οΈ #ZVDWorkout #legworkout #newhorizonescapes

My Current Favourite Leg Exercise πŸ”₯ I've had a lot of clients struggle with traditional Bulgarian split squats where your back foot is on a bench or step. Often their range of motion is compromised due to tightness/imbalances. This means that they can't perform the exercise effectively and often feel it more in their quads and have little/no glute activation going on 😫So, I find that using a TRX allows them to go all the way down into the movement and really engage their hammies and glutes as well as their quads πŸ’ͺ🏼 I personally love adding on TRX split squats at the end of a workout using the second variation in this video - 1 & 1/2 reps. This movement, with a focus on stabilising my knee and pushing through my heels, really burns out my booty 😝 Give it a go! πŸ™ŒπŸΌ Wearing @adidasuk πŸ’— #zvdworkout #girlgains #strongzvd #legworkout

Core Strength Workout πŸ”₯ Try adding this plank circuit into your workouts to build up valuable core strength πŸ’ͺ🏼 @alunageorge is using this exact circuit on tour to help her stay strong as she performs πŸ’ƒπŸΌ ➑️ Spider Mountain Climbers (outside & inside elbow) ➑️ Sawing Plank ➑️ Hip Dips ➑️ Leg Lifts (each leg) πŸ’¦ Start out with 30 seconds per exercise. 1 minute rest between circuits. 3 rounds. Ouch πŸ˜·πŸ™ŒπŸΌπŸ’— #zvdworkout #strongzvd #girlgains

Ab Burn πŸ”₯ This little core finisher really targets your obliques πŸ’ͺ🏼 Complete 3 rounds of: ➑️ 10 Oblique Crunches & Toe Taps each side ➑️ 30 seconds Plank hip dips πŸ’¦ This killer combo is the perfect addition to the end of your workout! πŸ™ŒπŸΌWearing @adidaswomen πŸ’— #zvdworkout #girlgains #strongzvd #abworkout #coreworkout

Full Body Workout Ft. @AlunaGeorge πŸ’ͺ🏼 (Stay tuned to the end to see Aluna's first ever burpee πŸ˜‚πŸ™ŒπŸΌ). Give this full body circuit a go when you're short on time! ➑️ 12 curtsey lunges each leg ➑️ 12 Arnold presses ➑️ 12 regular & crossing mountain climbers per leg ➑️ 12 Burpees πŸ˜πŸ’¦ 5 rounds and you're done βœ… Wearing @adidasuk at @performanceground πŸ’— #zvdworkout #fullbodyworkout #circuittraining #dumbbellworkout

Full Leg Workout: Booty Focus πŸ‘ Here is a snippet of a leg session I did at @goldsgym in Santa Barbara πŸ’ͺ🏼 ➑️ 5x 10 hip thrusts superset with 12 Romanian deadlifts ➑️ 4x 10 Dumbell deadlift superset with 20 dumbbell hip thrusts (slow & squeeze) ➑️ 4x12 curtsey lunges each leg superset with 12 good mornings ➑️ 3x20 Swiss ball hamstring curls superset with 20 cable pull throughs πŸ’¦ Wearing @adidasuk πŸ’— #ZVDWorkout #gymgirls #girlswholift #legworkout #gluteworkout

REPOST: hopefully this works for you guys now! πŸ’— Full Body Hotel Workout πŸ’ͺ🏼 I used a workout structure consisting of one triset per body part. The first exercise was a heavy 8 reps. The second exercise a moderate 15 reps. And the final a light 25 reps. I did three rounds of each triset. This 8,15,25 approach is a great way to cram a seriously tough workout in! πŸ”₯ Thanks @gracefituk for the inspiration 😘Heres one of the leg trisets I did: 8 squats, 15 deadlifts, 25 jumping lunges 😷 Examples of other trisets I did include: ➑️ 8 Arnold press, 15 DB press, 25 face pulls ➑️ 8 banded pull ups, 15 cable rows, 25 lat pull overs βœ… Mix them up depending on the workout you're doing and let me know how you get on πŸ’— #zvdworkout #girlgains #gymgirls #strongzvd

Full Body Dumbbell Workout πŸ’ͺ🏼 This circuit is perfect for travel and will work up a serious sweat πŸ’¦ ➑️ Reverse Lunge into Step Up (1 round on one leg, then the other) ➑️ RDL & Row ➑️ Curl & Press ➑️ Russian Twist & Press πŸ’ͺ🏼 Complete 45 seconds of each exercise. 15 seconds rest in-between. 5 rounds. Ouch πŸ’€βœŒπŸΌ #zvdworkout #gymgirls #fullbodyworkout #travelworkout

10 Minute Abs πŸ”₯ Try adding this core challenge onto the end of your workout today! Keep your lower back firmly pushed into the floor throughout all exercises: ➑️ Hollow body hold ➑️ Hollow body crunches ➑️ Hollow body leg drops ➑️ Bicycle crunches πŸ’ͺ🏼 Do 30 seconds of each exercise back to back. Then rest 30 seconds. Repeat for 4 rounds total. That's 10 minutes of ab burn πŸ˜πŸ™ŒπŸΌ #zvdworkout #gymgirls #strongzvd #girlgains #lccchallenge #strongsquad #abworkout

Core & Upper Body Burn πŸ”₯ This workout requires no equipment! Just you and your bodyweight! Prepare for your jelly arms 😝 Here you go: ➑️ Commandos & Knee Taps ➑️ Eccentric Push Ups ➑️ Shoulder Taps πŸ’ͺ🏼 Complete 35 seconds of each exercise. 15 seconds rest in between. 3-5 rounds back to back! OUCH! πŸ˜… P.s. I'm in Las Vegas right now! Follow along on my Instagram stories πŸ‡ΊπŸ‡ΈπŸ’— #girlgains #gymgirls #zvdworkout

Birthday Burpees πŸ˜πŸŽ‰ Call me crazy but I got up at 5am and went to the gym this morning because I JUST LOVE IT πŸ’ͺ🏼 And yes, I did Burpees because I love them too... am I weird?! πŸ˜‚ This is why fitness is my job, it genuinely is my passion πŸ™ŒπŸΌ Here is an epic core and cardio circuit I love to use at the end of my workouts! ➑️ Reverse Burpees (my current fave exercise) ➑️ Eccentric sit ups ➑️ Chest to floor Burpees ➑️ Deadbugs πŸ’¦ Do 30 seconds of each exercise. 10 seconds rest in between. Repeat for 4-5 rounds with no rest. You'll be ruined πŸ˜…πŸ™ŒπŸΌ Wearing @adidasuk at @easygym πŸ’— #zvdworkout #gymgirls #girlgains #girlgainers #strongzvd

THE 300 WORKOUT πŸ”₯ The perfect short, sharp and sweaty workout for when you're travelling or just lacking time and equipment. Get ready to feel the burn of 300 reps 😝 ➑️ 10 Burpees ➑️ 10 Push Ups ➑️ 10 Sit Ups βœ… 10 rounds. OUCH πŸ’ͺ🏼 You can easily adapt this workout. I like this combination of exercises as it's full body. However you could do three upper or lower body exercises to make the session more specific πŸ™ŒπŸΌ Wearing @adidasuk at @easygym πŸ’— #gymgirls #girlgains #zvdworkout #300workout #strongzvd

Hotel Workout: Lower Body πŸ”₯ This morning @thefoodmedic and I did a short sweet and sweaty session at the @lifehousespa gym πŸ’ͺ🏼 We did two circuits: one upper and one lower. See the upper body circuit on @thefoodmedic's Instagram! Here is the lower body burner: ➑️ Goblet squats ➑️ Romanian deadlifts ➑️ Reverse lunges ➑️ Deadbugs πŸ‘πŸΌ We did 4 rounds of 40 seconds on, 20 seconds off! It left us super sweaty! 😝Wearing @adidasuk and listening to @alunageorge πŸ’— #zvdworkout #girlgains #girlgainers #hotelworkout #strongzvd #strongsquad

Shoulder Finisher πŸ”₯ Try adding this combo into your upper body workouts to feel the burn πŸ’ͺ🏼 ➑️ Wide & narrow DB press x 20 (10 wide & 10 narrow - go lighter than you think) ➑️ Around the worlds x 20 (10 clockwise and 10 anticlockwise) πŸ™ŒπŸΌ Its a killer πŸ’€ And please excuse my intense concentration face πŸ˜‚βœŒπŸΌ #zvdworkout #girlgains #girlgainers #strongzvd #strongsquad

Leg Finisher πŸ’€ I demolished my legs today by adding in this sweaty superset at the end of my workout. I waddled home like a penguin πŸ§πŸ˜‚ I did ➑️ Leg extension drop set. Complete 10 reps on a heavy weight, squeezing your quads at the top. Then immediately half the weight and complete 10 more reps. ➑️ Hop off the machine and do 15 squat jumps πŸ”₯πŸ”₯πŸ”₯ Repeat 3 times. Your legs will be on FIYYYAAHHHH 😝 I am actually putting more focus on my quads at the moment as they are disproportionally weak compared to my hammies & glutes πŸ‘ To avoid injury and to improve my overall athletic performance, I am trying to balance out my body πŸ’ͺ🏼 Wearing @adidasuk at @easygym πŸ’— #zvdworkout #girlgains #girlgainers #strongsquad #strongzvd #gymgirls #girlswholift

5 Minute Abs πŸ”₯ Try this cheeky superset to develop your core strength. I personally find hollow body hold variations really effective for challenging my core so I often use this combination: 1️⃣ A 30 second hollow body hold. Key points: lower back consciously pushed into the ground, shoulder blades off the floor. Make it harder by lowering the legs towards the floor 2️⃣ Leg Drop & Crunch x 20 (10 each leg). As you drop each leg, again consciously keep the lower back pushed into the floor. When you crunch up, lift those shoulder blades. Take your time, no rushing πŸ’ͺ🏼 For me, training my core can't be done absent mindedly or in a rush. I really need to focus on engaging the correct muscles otherwise my body just gets lazy. Be conscious in your movements and feel the burn 😝 I repeat this superset 3 times through πŸ™ŒπŸΌ Wearing @adidasuk at @easygym πŸ’— #girlgains #girlgainers #zvdworkout #strongzvd #strongsquad

Shoulder Burner πŸ”₯ Here is a snippet from today's upper body workout (see the full thing on my Instagram story!) πŸ’ͺ🏼 This is a mechanical drop set, a technique @shaunstafford showed me. Basically, complete a set of dumbbell shoulder presses, then drop the bench a notch and complete another set; then take the bench down another notch and do a final set. This means one full set is made up of 3 sets at different inclines. Back to back. With the same weight. Ouch! 😷 Then rest, and repeat 2-3 more times. Go lighter than you think as your arms will turn to jelly 😝 Good luck πŸ™ŒπŸΌ Wearing @adidasuk at @easygym πŸ’— #girlgains #girlgainers #zvdworkout #strongzvd #strongsquad #gymgirlvids

Pull Up Progressions πŸ’ͺ🏼 Operation get back my upper body strength is in full force! Today I did three chin up variations to help build up my strength in this movement. Please bear in mind that these videos are sped up! ➑️ Chin ups to failure. 3 rounds. I was aiming for 4-5 reps with FULL range of motion (no half reps here!). By the third round I could only do 2! 😰➑️ Eccentric Chin Ups. 3x2. Two super slow eccentric reps - just focusing on the downward phase of the movement. The first rep I aimed for 20+ seconds. The second rep I aimed for over 15 seconds 😷 ➑️ Chin Up Holds. 3x1. I aimed for a 10-15 second hold with a 90 degree angle at my elbows πŸ‘ŠπŸΌ I did these exercises at the beginning of my workout so I could give them maximum energy and effort πŸ€— I'm wearing @adidasuk at @easygym πŸ’—βœŒπŸΌ #pullups #zvdworkout #backworkout #strongzvd #strongsquad #girlgains #girlgainers #girlswholift

Leg Day πŸ’ͺ🏼 Here's today's full hamstring & glute workout πŸ‘ Please note that the videos are double speed πŸ€— ➑️ 4x10 hip thrusts superset with 4x12 Romanians deadlifts ➑️ 4x10 sumo deadlifts superset with 4x12 good mornings ➑️ 4x12 lying hamstring curl superset with 4x8el walking lunges πŸ”₯ Of course I warmed up beforehand and stretched out afterwards! πŸ‘ŠπŸΌ Wearing head to toe @adidasuk at @easygym πŸ’— #zvdworkout #girlgains #girlgainers #strongzvd #strongsquad #gymgirlvids #girlswholift #legday

Core & Cardio πŸ”₯ This bodyweight circuit with @harryjudd will not only make you sweat but seriously strengthen your core πŸ’ͺ🏼 ➑️ Gorilla Burpees ➑️ Hip Dips ➑️ Mountain Climbers ➑️ Bicycle Crunches πŸ‘ŒπŸΌ Complete 30 seconds of each exercise. 10 seconds rest in between. Three rounds back to back! It's tough πŸ˜… Thanks @harryjudd for being my workout partner in crime! Stay tuned on his Instagram to see me be put through my paces trying out his workouts 😝 Wearing @adidasuk at @un1t_fulham listening to @mcflymusic πŸ’—βœŒπŸΌ #zvdworkout #strongzvd #strongsquad #girlgains #livingconsciouslycrew #getfitgethappy

Full Body Partner Workout with @HarryJudd πŸ’ͺ🏼 No equipment? No problem! All you need for this workout is a buddy! Simply complete 30 seconds of each exercise. 10 seconds rest between each one. 3 or more laps without stopping! Phew! πŸ”₯ ➑️ Travelling Burpees ➑️ Up & Downs (such a technical name!) ➑️ Commando High Fives ➑️ V Crunches πŸ™ŒπŸΌ Today I had such a good chat to Harry and it was amazing hear his passion for looking beyond aesthetics to the mental benefits of exercise. He genuinely wants to help as many people as possible get active and I support him wholeheartedly! Head on over to his page @harryjudd for more fitness content (as well as cute babies and cats 🐱) Wearing @adidasuk at @un1t_fulham listening to @mcflymusic (obvs!)πŸ˜‚πŸ’— #girlgains #zvdworkout #strongsquad #strongzvd #getfitgethappy

45 Minute Upper Body Blast πŸ’ͺ🏼 This morning @gains4girls and I smashed out a killer session! My lats are already aching 😝 Here's what we did ➑️ T Bar Rows - 4 x 10 ➑️ Incline Chest Press - 4 x 10 superset with Batwing Hold Row - 4 x 10 with 3 second eccentrics ➑️ Straight Arm Pull Down - 4x 12 (3 second eccentric) superset with Eccentric Push Ups - 4x 3 super slow πŸ™ŒπŸΌ Of course I'm wearing @adidasuk and training at @fitnessfirstuk listening to @alunageorge πŸ’— #zvdworkout #strongzvd #strongsquad #girlgains

Warming up with @alunageorge πŸ”₯ In preparation for Aluna's tour with @Coldplay I showed her a few sequences she can use can use to mobilise and warm up her joints before she performs πŸ™ŒπŸΌ I personally prefer using dynamic stretches prior to exercise rather than static as they increase core & temperature, stimulate the nervous system and help decrease the risk of injury πŸ’ͺ🏼 Try these little sequences prior to your next workout! The first one is inspired by my amazing movement mentor @thestrengthtemple! And bear in mind that they are both sped up to double speed! Take your time πŸ€— Wearing @adidasuk. Filmed at @performanceground. Song is by @alunageorge of course πŸ’—βœŒπŸΌ #zvdworkout #strongzvd #strongsquad #livingconsciouslycrew #girlgains

It was great to have @alunageorge at #performanceground with her trainer @zannavandijk
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@Regrann from @zannavandijk .
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- Booty building with @alunageorge πŸ‘ Here are some simple banded glute activation exercises you can use before your workouts ➑️ Side steps ➑️ Single leg pulses ➑️ Double leg pulses. Complete 30 seconds of each exercise for 2-3 rounds until you feel the BURNNNπŸ”₯ Why do we do this? The vast majority of us has sleepy weak glutes (bum cheeks) because we spend our days sat on them! They are one of the biggest muscles in our body so it is vital that we strengthen them πŸ™ŒπŸΌ Often our quads take over in our training sessions; so by firing up your glutes pre-workout it helps to ensure they are engaged so they can grow, develop and strengthen. I've used these with @Alunageorge to support her performing... and also to help pump up her peach πŸ‘πŸ˜‚ Wearing @adidasuk at @performanceground πŸ‘ŒπŸΌ #zvdworkout #girlgains #strongsquad #strongzvd - #regrann

Most days I struggle to find the time for a long workout, some days I struggle to find the time to exercise at all. So I plan ahead to make sure I prioritise exercise and also make sure I get some proper rest too. Any time I see a workout on Instagram that I think will work well for me I save it in collections ready for when I need a bit of inspiration. My extra rest day yesterday worked wonders so this morning whilst i had childcare I did a full body dumbell only workout from @zannavandijk that I've had saved for a while. In and out of the gym in just under 30 mins.

Bonne sΓ©ance bas du corps! @zannavandijk just tried your full leg workout and loved it! πŸ”₯ #zvdworkout #legworkout

Love this picture of Penny Grimshaw and I. Penny comes to 90% of our @runthroughuk events in London and always runs the 5k in between 42 and 50 minutes! πŸ‘πŸ» You never really know where the thing you do with your time/days will take you and who you meet along the way, but personally I find being at our events means you meet such a variety of people all with a unique story and a reason for coming down to an event to run! It makes me very proud every time I see her cross the line, as Penny also comes to our free running club on Monday nights at Clapham Common as well now!πŸƒπŸ½β€β™€οΈπŸƒπŸ½πŸƒπŸ½β€β™€οΈπŸƒπŸ½ Next time you're around the finish area then I'm sure Penny will appreciate a cheer over the line πŸ‘ŒπŸƒπŸ½β€β™€οΈπŸ‘ŒπŸƒπŸ½β€β™€οΈ

Good morning
#FamilyPeakers🌎
πŸ’ͺπŸ‘ŠπŸ€˜
#Repost @zannavandijk (@get_repost)
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5 Minute HIIT Finisher πŸ’¦ Set a timer and complete as many rounds as possible of this circuit within a 5 minute period. Try again in a week and see if you can beat your record! πŸ™ŒπŸΌ ➑️ 20 lateral step overs ➑️ 20 twisting mountain climbers ➑️ 20 toe taps ➑️ 10 box jump Burpees πŸ’ͺ🏼 Prepare for some SERIOUS sweat! πŸ˜œπŸ’— #girlgains #strongzvd #strongsquad #zvdworkout

5 Minute HIIT Finisher πŸ’¦ Set a timer and complete as many rounds as possible of this circuit within a 5 minute period. Try again in a week and see if you can beat your record! πŸ™ŒπŸΌ ➑️ 20 lateral step overs ➑️ 20 twisting mountain climbers ➑️ 20 toe taps ➑️ 10 box jump Burpees πŸ’ͺ🏼 Prepare for some SERIOUS sweat! πŸ˜œπŸ’— #girlgains #strongzvd #strongsquad #zvdworkout

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