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Latest #quadsworkout Posts

  • Partner Goals!😘💪

"it's two different people." At first, it was annoying to read that. But then it just made me feel good that people think about what Maria and I have done is impossible. I strive every day to help others see that it is 100% possible and than anyone can change their lives if they truly want it.
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👍🏻Like & Comments💬
👬Tag your friends 👭
Follow @workoutblaze for motivation and amazing posts & Videos
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#homefitness
#girlworkout ##absworkout #homeworkout #transformationtuesday #transformjourney #transformation #gymshark #workoutroutine
#coreworkout #quadsworkout #legworkout #gluteworkout #workoutvideos  #gymmotivation #lovefitness #fitnessmotivation #homeworkout #transformationchallenge #bodyweightworkout #workoutmotivation #fitnessmotivation #aesthetic #aesthetic  #partnerworkout
  • Partner Goals!😘💪

    "it's two different people." At first, it was annoying to read that. But then it just made me feel good that people think about what Maria and I have done is impossible. I strive every day to help others see that it is 100% possible and than anyone can change their lives if they truly want it.
    .
    .

    ________

    👍🏻Like & Comments💬
    👬Tag your friends 👭
    Follow @workoutblaze for motivation and amazing posts & Videos
    .
    .
    .
    .
    #homefitness
    #girlworkout # #absworkout #homeworkout #transformationtuesday #transformjourney #transformation #gymshark #workoutroutine
    #coreworkout #quadsworkout #legworkout #gluteworkout #workoutvideos #gymmotivation #lovefitness #fitnessmotivation #homeworkout #transformationchallenge #bodyweightworkout #workoutmotivation #fitnessmotivation #aesthetic #aesthetic #partnerworkout

  •  4  0  22 minutes ago
  • Reverse Band Hack Squat In Depth:
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Why do we use it? To even out the strength profile of the movement and take pressure off our knees at our weakest point in the movement.
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How to set up - now unlike some videos you’ll see you don’t want tension on the bands through the whole movements. We don’t want to make the lift easier but like said even out the strength profile to keep focus on the quads. So you’ll need some slack in the bands by using daisy chains and bands so that tension in the bands is only created at the bottom of the eccentric.
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This works a treat for progressive overload especially when you’re introducing heavier loading. The increased safety and optimisiation of the movement profile means we can take intensity really muscle failure.
.
270x8, big increase from last session. Only con to this movement is the fiddly set up but worth it for the gains! Hope everyone’s had a good Sunday!
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#sundayfunday #legday #legworkout #exercisetips #resistancebands #resistancebandsworkout #squats #squat #hacksquat #bodybuilding #fitfam #ukfitfam #fitfamuk #workoutroutine #bodybuilder #workoutmotivation #fitnessmotivation #gymlife #quarantinefitness #lockdown2020 #machinefitness #aesthetics #fitspo #workoutinspo #igfitness #instafit #quadsworkout #quads #gymshark #alphalete
  • Reverse Band Hack Squat In Depth:
    .
    Why do we use it? To even out the strength profile of the movement and take pressure off our knees at our weakest point in the movement.
    .
    How to set up - now unlike some videos you’ll see you don’t want tension on the bands through the whole movements. We don’t want to make the lift easier but like said even out the strength profile to keep focus on the quads. So you’ll need some slack in the bands by using daisy chains and bands so that tension in the bands is only created at the bottom of the eccentric.
    .
    This works a treat for progressive overload especially when you’re introducing heavier loading. The increased safety and optimisiation of the movement profile means we can take intensity really muscle failure.
    .
    270x8, big increase from last session. Only con to this movement is the fiddly set up but worth it for the gains! Hope everyone’s had a good Sunday!
    .
    .
    #sundayfunday #legday #legworkout #exercisetips #resistancebands #resistancebandsworkout #squats #squat #hacksquat #bodybuilding #fitfam #ukfitfam #fitfamuk #workoutroutine #bodybuilder #workoutmotivation #fitnessmotivation #gymlife #quarantinefitness #lockdown2020 #machinefitness #aesthetics #fitspo #workoutinspo #igfitness #instafit #quadsworkout #quads #gymshark #alphalete

  •  16  3  33 minutes ago
  • From your favourite mushroom: 

Here are some of my go to exercises for leg day with minimal equipment 🧚🏽‍♀️💜🏋🏾‍♀️. I’m trying to build back my quads and get stronger legsss. 

⬅️ SWIPE LEFT.

also, I found a new angle to film, do we prefer? 🤓 💁🏾‍♀️ 

exercises ↴
- Dumbbell squat into shoulder press 
- Pulse lunges (both legs) 
- RB squat 
- RB pulse squats 

Do each exercise for 45 seconds on and 15 seconds off. Rest for one minute in between each circuit & repeat 4 times 🔥.

*Tip 1: when squatting, having a more narrow stance (I.e. your legs closer together and at less of an angle) helps to target your quads more 🧚🏽‍♀️

Song: Rubi Rose ft Yella Beezy & NLE Choppa // Hit Yo Dance
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#legday #quadsfordays #quadsworkout #lowerbody #homelegworkout #athomework #fitnessmotivation #fitspo #workouttime #movementculture #fitnessroutine #fitnesspage #strongbody #fitfam #fitnesslifestyle
  • From your favourite mushroom:

    Here are some of my go to exercises for leg day with minimal equipment 🧚🏽‍♀️💜🏋🏾‍♀️. I’m trying to build back my quads and get stronger legsss.

    ⬅️ SWIPE LEFT.

    also, I found a new angle to film, do we prefer? 🤓 💁🏾‍♀️

    exercises ↴
    - Dumbbell squat into shoulder press
    - Pulse lunges (both legs)
    - RB squat
    - RB pulse squats

    Do each exercise for 45 seconds on and 15 seconds off. Rest for one minute in between each circuit & repeat 4 times 🔥.

    *Tip 1: when squatting, having a more narrow stance (I.e. your legs closer together and at less of an angle) helps to target your quads more 🧚🏽‍♀️

    Song: Rubi Rose ft Yella Beezy & NLE Choppa // Hit Yo Dance
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    #legday #quadsfordays #quadsworkout #lowerbody #homelegworkout #athomework #fitnessmotivation #fitspo #workouttime #movementculture #fitnessroutine #fitnesspage #strongbody #fitfam #fitnesslifestyle

  •  20  5  41 minutes ago
  • SUBSCRIBE TO MY YOUTUBE CHANNEL FOR MORE FITNESS/EDUCATIONAL STUFF CLICK THE LINK IN THE BIO⠀⠀⠀⠀⠀⠀⠀⠀⠀
➖➖➖➖➖⠀⠀⠀⠀⠀⠀⠀⠀⠀
✅ Follow @thefitnessnco For The BEST Fitness Tips & Advice 💪💯.⠀⠀⠀⠀⠀⠀⠀⠀⠀
➖➖➖➖➖⠀⠀⠀⠀⠀⠀⠀⠀⠀
Follow - @thefitnessnco 💪💯⠀⠀⠀⠀⠀⠀⠀⠀⠀
Follow - @thefitnessnco 💪💯⠀⠀⠀⠀⠀⠀⠀⠀⠀
Follow - @thefitnessnco 💪💯⠀⠀⠀⠀⠀⠀⠀⠀⠀
•⠀⠀⠀⠀⠀⠀⠀⠀⠀
•⠀⠀⠀⠀⠀⠀⠀⠀⠀
•⠀⠀⠀⠀⠀⠀⠀⠀⠀
Tag your friends and share ⬇️➡️ #thefitnessnco #fatlossfood #yogagirlchallenge #quadsworkout #tricepworkout #hamstringworkout #fitnessvideos #fitnation #hamstringworkout #pushpulllegs #glutesworkout #deadliftparty #workouttip #yogaforkids #dietfoods #dietplans #mealmplanner #workoutinstyle ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#poleworkout #physiques #flexibledieting #workoutmom #bodybuildingmotivation #mobilitywod #hypertrophytraining #musclegrowth #musclefitness #workoutapparel #pullday #squatgoals
  • SUBSCRIBE TO MY YOUTUBE CHANNEL FOR MORE FITNESS/EDUCATIONAL STUFF CLICK THE LINK IN THE BIO⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ➖➖➖➖➖⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ✅ Follow @thefitnessnco For The BEST Fitness Tips & Advice 💪💯.⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ➖➖➖➖➖⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Follow - @thefitnessnco 💪💯⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Follow - @thefitnessnco 💪💯⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Follow - @thefitnessnco 💪💯⠀⠀⠀⠀⠀⠀⠀⠀⠀
    •⠀⠀⠀⠀⠀⠀⠀⠀⠀
    •⠀⠀⠀⠀⠀⠀⠀⠀⠀
    •⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Tag your friends and share ⬇️➡️ #thefitnessnco #fatlossfood #yogagirlchallenge #quadsworkout #tricepworkout #hamstringworkout #fitnessvideos #fitnation #hamstringworkout #pushpulllegs #glutesworkout #deadliftparty #workouttip #yogaforkids #dietfoods #dietplans #mealmplanner #workoutinstyle ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    #poleworkout #physiques #flexibledieting #workoutmom #bodybuildingmotivation #mobilitywod #hypertrophytraining #musclegrowth #musclefitness #workoutapparel #pullday #squatgoals

  •  56  1  42 minutes ago
  • ➡️SAVE + LIKE + SHARE + CRUSH IT + FOLLOW ❤️🔥
This workout is so EFFECTIVE 🙌🏼 Performing single limb movements is a great way to strength train with limited equipment as well as amazing in addressing muscle imbalances. Workout deets 8-12 reps for 3-4 reps
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1. Single leg RDL w donkey kick
2. Reverse hyper w abduction
3. Lateral step up to curtsy step up
4. Skater squats
5. 1 1/2 Bulgarian split squat
6. Single leg deadlift
7. Single leg hip thrusts
8. 2 step walking lunges
Remember, mind-muscle connection 🧠 +💪🏼. It’s not how much you lift, but HOW you lift 😉 Credits: @senada.greca 

#abworkout #coreworkout #quadsworkout #legworkout #gluteworkout #workoutvideos #gymmotivation #bodybuilding #fitnessmotivation #homeworkout #fullbodyworkout #bodyweightworkout #hiitworkout  #glutes #biceps #legday #thighs #sixpackworkout #health #female #india #fitness #prohealthlyf
  • ➡️SAVE + LIKE + SHARE + CRUSH IT + FOLLOW ❤️🔥
    This workout is so EFFECTIVE 🙌🏼 Performing single limb movements is a great way to strength train with limited equipment as well as amazing in addressing muscle imbalances. Workout deets 8-12 reps for 3-4 reps
    -
    1. Single leg RDL w donkey kick
    2. Reverse hyper w abduction
    3. Lateral step up to curtsy step up
    4. Skater squats
    5. 1 1/2 Bulgarian split squat
    6. Single leg deadlift
    7. Single leg hip thrusts
    8. 2 step walking lunges
    Remember, mind-muscle connection 🧠 +💪🏼. It’s not how much you lift, but HOW you lift 😉 Credits: @senada.greca

    #abworkout #coreworkout #quadsworkout #legworkout #gluteworkout #workoutvideos #gymmotivation #bodybuilding #fitnessmotivation #homeworkout #fullbodyworkout #bodyweightworkout #hiitworkout #glutes #biceps #legday #thighs #sixpackworkout #health #female #india #fitness #prohealthlyf

  •  20  4  42 minutes ago
  • Legs and glutes workout 🔥🍑 Visit @SculptMovements 💕 for workouts, routine, and everything else you need to become fit! 
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The Smith machine is one of the most versatile  and useful pieces of equipment you’ll find in the gym. You can sculpt lean legs and a sexy booty all in one place! Smith machine workouts are great when the gym is busy, and you want to claim a spot to a full leg workout in without having to wait in line for other equipments. Here are some of my favourite exercises 💪🏽
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Tag a friend , Like and Save 💕
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For more programs (Home & Gym) Click the link in bio or visit nekishataneil.com
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Wide to narrow jump squats 
(10lbs 3x15)
Kneeling squat 
(25lbs 3x15)
Curtsy lunge to leg lift 
(10lbs 3x20)
Pulse squats 
(25lbs 3x15)
Shuffle squats 
(25lbs 3x20)
Sissy squats 
(25lbs 3x15)
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Credit @laviephysique #abworkout #coreworkout #quadsworkout #legworkout #gluteworkout #workoutvideos  #gymmotivation #bodybuilding #fitnessmotivation #homeworkout #fullbodyworkout #bodyweightworkout
  • Legs and glutes workout 🔥🍑 Visit @SculptMovements 💕 for workouts, routine, and everything else you need to become fit!
    .
    The Smith machine is one of the most versatile and useful pieces of equipment you’ll find in the gym. You can sculpt lean legs and a sexy booty all in one place! Smith machine workouts are great when the gym is busy, and you want to claim a spot to a full leg workout in without having to wait in line for other equipments. Here are some of my favourite exercises 💪🏽
    .
    Tag a friend , Like and Save 💕
    .
    For more programs (Home & Gym) Click the link in bio or visit nekishataneil.com
    .
    Wide to narrow jump squats
    (10lbs 3x15)
    Kneeling squat
    (25lbs 3x15)
    Curtsy lunge to leg lift
    (10lbs 3x20)
    Pulse squats
    (25lbs 3x15)
    Shuffle squats
    (25lbs 3x20)
    Sissy squats
    (25lbs 3x15)
    .
    .
    .
    Credit @laviephysique #abworkout #coreworkout #quadsworkout #legworkout #gluteworkout #workoutvideos #gymmotivation #bodybuilding #fitnessmotivation #homeworkout #fullbodyworkout #bodyweightworkout

  •  615  10  53 minutes ago
  • ✅🔥 SUMMARY OF TODAY’S WORKOUT 🍑 Visit @SculptMovements 💕 for workouts, routine, and everything else you need to become fit! 
.
boootyyyy gainsssss 😏 we uploaded the entire live on YouTube👏🏼 today was such a killer workout 🔥 we won’t be able to walk tomorrow haha 😂🤣 ooopssss! Did you finish today’s workout?? How did you feel??😋👀⬇️⬇️ 
Method: total of 10 exercises - repeat each exercise 4 times (45sec ON and 10 secs off)

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 ✅🔥RESUMEN DE LA RUTINA DE HOY DE GLÚTEOS DE ACERO ⚡️🙌🏼 en formato de slides! El live completo ya está publicado en YouTube 👊🏼🔥 la rutina de hoy no estuvo dura... estuvo DURISIIIIIMAAAAA😅🍑 mañana vamos a estar sin poder caminar haha 😂😝 entre la rutina de ayer y la de hoy no sabemos cual fue peor 🥵👊🏼🔥cuéntanos cómo te fue hoy⁉️👀⬇️ 
Método: 👉🏼 10 ejercicios en total (5 cada circuito)- repite cada ejercicio 4 veces (cada ejercicio dura 45 seg ON y 10 seg off de descanso o transición, puedes utilizar el timer ⏱ con tu cel o la compu) 

Music: maldad by maluma ft Steve aoki 

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Credit @muscle_sisters abworkout #coreworkout #quadsworkout #legworkout #gluteworkout #workoutvideos  #gymmotivation #bodybuilding #fitnessmotivation #homeworkout #fullbodyworkout #bodyweightworkout
  • ✅🔥 SUMMARY OF TODAY’S WORKOUT 🍑 Visit @SculptMovements 💕 for workouts, routine, and everything else you need to become fit!
    .
    boootyyyy gainsssss 😏 we uploaded the entire live on YouTube👏🏼 today was such a killer workout 🔥 we won’t be able to walk tomorrow haha 😂🤣 ooopssss! Did you finish today’s workout?? How did you feel??😋👀⬇️⬇️
    Method: total of 10 exercises - repeat each exercise 4 times (45sec ON and 10 secs off)

    .
    .
    ✅🔥RESUMEN DE LA RUTINA DE HOY DE GLÚTEOS DE ACERO ⚡️🙌🏼 en formato de slides! El live completo ya está publicado en YouTube 👊🏼🔥 la rutina de hoy no estuvo dura... estuvo DURISIIIIIMAAAAA😅🍑 mañana vamos a estar sin poder caminar haha 😂😝 entre la rutina de ayer y la de hoy no sabemos cual fue peor 🥵👊🏼🔥cuéntanos cómo te fue hoy⁉️👀⬇️
    Método: 👉🏼 10 ejercicios en total (5 cada circuito)- repite cada ejercicio 4 veces (cada ejercicio dura 45 seg ON y 10 seg off de descanso o transición, puedes utilizar el timer ⏱ con tu cel o la compu)

    Music: maldad by maluma ft Steve aoki

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    -

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    Credit @muscle_sisters abworkout #coreworkout #quadsworkout #legworkout #gluteworkout #workoutvideos #gymmotivation #bodybuilding #fitnessmotivation #homeworkout #fullbodyworkout #bodyweightworkout

  •  413  6  57 minutes ago
  • <<<SAVE 💜 SHARE>>>
——
✅ Complete each stretch for 10 secs:
1. Standing Hip Rotation
2. Lateral Leg Swing
3. Side Leg Squat
4. Standing Side Knee Touch
5. Lower Back Rotation
6. Shoulder Roll
——
💫 Becoming a healthy person starts in the mind not in the gym.
——
#stretchingexercises #yogaexercise #warmupexercise #postiveenergy #exercise #warmup #legworkout #meditation #bodyweightworkout #bodyweightexercises #bodyweight #goodvibes #postivevibes #womenshealth #womenswellness #womensworkout #fitnessmotivation #fitnesslifestyle #healthyliving #healthy #fitmom #mompreneur #businessowner #personaltrainers #inhomeworkout #glutesworkout #quadsworkout #armexercises #selfcare #selflove
  • <<>>
    ——
    ✅ Complete each stretch for 10 secs:
    1. Standing Hip Rotation
    2. Lateral Leg Swing
    3. Side Leg Squat
    4. Standing Side Knee Touch
    5. Lower Back Rotation
    6. Shoulder Roll
    ——
    💫 Becoming a healthy person starts in the mind not in the gym.
    ——
    #stretchingexercises #yogaexercise #warmupexercise #postiveenergy #exercise #warmup #legworkout #meditation #bodyweightworkout #bodyweightexercises #bodyweight #goodvibes #postivevibes #womenshealth #womenswellness #womensworkout #fitnessmotivation #fitnesslifestyle #healthyliving #healthy #fitmom #mompreneur #businessowner #personaltrainers #inhomeworkout #glutesworkout #quadsworkout #armexercises #selfcare #selflove

  •  17  2  1 hour ago
  • 🦇Bat(wo)man Training🦇 Visit @SculptMovements 💕 for workouts, routine, and everything else you need to become fit! 
—
LIKE🤎| SAVE📌|SHARE👫🏻|CRUSH IT✅
—
Time To Unleash Your Inner Superhero 🦸🏻‍♀️ 🦸🏻‍♂️ Champ‼️Had Such A Blast Getting In Some Training In The Bat Cave Bruce Wayne Style🔥Total Dream Come True Coming
—
Get After These Animalistic Moves I Did Later And Let’s Crush It!!! Tag Me When You Try Em Champ Les Go🤟🏽
—
⚠️The Moves⚠️
* Perform These Exercises Circuit Style 4-5X For 45 Seconds Each. Take Zero Rest Between Exercises. Take A 1 Minute Rest Between Sets. Let’s Crush It Champ‼️
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1️⃣ Sophia Style Plank Jack Tiger 🐅 Bend Variation
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2️⃣ Sophia Style Wide Single Leg Crouching Tiger 🐅 With Opposite Shoulder Tap To Tuck Variation
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3️⃣ Explosive Plank Jack- Pike- Shoulder Tap Variation
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4️⃣ Plank Opposite Hand To Knee Tap To Side Rotation Variation
—
🎥: @jrokkmedia 
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credit @sophiarose92 abworkout #coreworkout #quadsworkout #legworkout #gluteworkout #workoutvideos  #gymmotivation #bodybuilding #fitnessmotivation #homeworkout #fullbodyworkout #bodyweightworkout
  • 🦇Bat(wo)man Training🦇 Visit @SculptMovements 💕 for workouts, routine, and everything else you need to become fit!

    LIKE🤎| SAVE📌|SHARE👫🏻|CRUSH IT✅

    Time To Unleash Your Inner Superhero 🦸🏻‍♀️ 🦸🏻‍♂️ Champ‼️Had Such A Blast Getting In Some Training In The Bat Cave Bruce Wayne Style🔥Total Dream Come True Coming

    Get After These Animalistic Moves I Did Later And Let’s Crush It!!! Tag Me When You Try Em Champ Les Go🤟🏽

    ⚠️The Moves⚠️
    * Perform These Exercises Circuit Style 4-5X For 45 Seconds Each. Take Zero Rest Between Exercises. Take A 1 Minute Rest Between Sets. Let’s Crush It Champ‼️

    1️⃣ Sophia Style Plank Jack Tiger 🐅 Bend Variation
    -
    2️⃣ Sophia Style Wide Single Leg Crouching Tiger 🐅 With Opposite Shoulder Tap To Tuck Variation
    -
    3️⃣ Explosive Plank Jack- Pike- Shoulder Tap Variation
    -
    4️⃣ Plank Opposite Hand To Knee Tap To Side Rotation Variation

    🎥: @jrokkmedia
    .
    .
    .
    credit @sophiarose92 abworkout #coreworkout #quadsworkout #legworkout #gluteworkout #workoutvideos #gymmotivation #bodybuilding #fitnessmotivation #homeworkout #fullbodyworkout #bodyweightworkout

  •  642  13  1 hour ago
  • TOWEL ROUTINE ♡
Wanna share a fun one with ya today that is perfect for all fitness levels. All you need is your sweat rag! My beginners may modify the last exercise with a static hold (ask me).
How to make it effective:
Like anything in life, you get what you put in. So don't half-ass your grip and complete the full movements.
Warm up with a 15 minute cardio routine.
Perform 4x's in circuit fashion
60 seconds of work 
30 seconds of rest
End with 15 minute cardio routine AND 20 minute mobility and stretching! <- SO, SO IMPORTANT!
.
.
#personaltrainer #fitnessmotivation #homeworkout #fullbodyworkout #sixpack #absworkouts #coreworkout #quadsworkout #legday #legworkout #gymmotivation #bodybuilding #workout #workoutvideo #nutrition #loseweightfast #healthylifestyle #painrelief #strong #babe
  • TOWEL ROUTINE ♡
    Wanna share a fun one with ya today that is perfect for all fitness levels. All you need is your sweat rag! My beginners may modify the last exercise with a static hold (ask me).
    How to make it effective:
    Like anything in life, you get what you put in. So don't half-ass your grip and complete the full movements.
    Warm up with a 15 minute cardio routine.
    Perform 4x's in circuit fashion
    60 seconds of work
    30 seconds of rest
    End with 15 minute cardio routine AND 20 minute mobility and stretching! <- SO, SO IMPORTANT!
    .
    .
    #personaltrainer #fitnessmotivation #homeworkout #fullbodyworkout #sixpack #absworkouts #coreworkout #quadsworkout #legday #legworkout #gymmotivation #bodybuilding #workout #workoutvideo #nutrition #loseweightfast #healthylifestyle #painrelief #strong #babe

  •  11  1  1 hour ago
  • I do not own the rights to this music
RECAP FEB. 10TH 2019!!!
#quadsworkout
  • I do not own the rights to this music
    RECAP FEB. 10TH 2019!!!
    #quadsworkout

  •  4  0  1 hour ago

Top #quadsworkout Posts

  • Do you hit full Leg Days or do you split up the Quads and the Hamstrings on separate days?
__
I definitely feel like I get the most out of my sessions when I split them up!
__
FULL QUAD FOCUSED WORKOUT⬇️
__
1. Leg Press 5x12-15
2. Hack Squats 5x8 (4 second negatives)
3. Walking Barbell Lunges 3x12
4. a)Leg Extensions 6x12-15
b)Hamstring Curls 6x12-15
__
Save this one for your next Leg Day🤟🏻
__
#quadsworkout #quadsquad #quadgoals
  • Do you hit full Leg Days or do you split up the Quads and the Hamstrings on separate days?
    __
    I definitely feel like I get the most out of my sessions when I split them up!
    __
    FULL QUAD FOCUSED WORKOUT⬇️
    __
    1. Leg Press 5x12-15
    2. Hack Squats 5x8 (4 second negatives)
    3. Walking Barbell Lunges 3x12
    4. a)Leg Extensions 6x12-15
    b)Hamstring Curls 6x12-15
    __
    Save this one for your next Leg Day🤟🏻
    __
    #quadsworkout #quadsquad #quadgoals

  •  1,707  49  6 August, 2020
  • 😍✌️تمرین کنار باسن
.
بنا به درخواست شما دوستای خوبم تمرین امروز رو اختصاص دادیم به کنار باسن
.
بچه ها سطح این تمرین مبتدی هست و برای همه سنین مناسبه،وسیله خاصی هم احتیاج ندارید.
.
⭐1- اسلاید اول : چرخش زانو : 3 ست 20 تایی (توجه کنید که پای متحرک صاف هست ودر طول مسیر وقتی به زاویه 90 درجه میرسه درحال چرخش هست )
.
⭐2- اسلاید دوم : کیک ساید : 3 ست 20 تایی برای هر پا. (میتونید از کش های لوپ برای اعمال فشار بیشتر استفاده کنید)
.
⭐3- اسلاید سوم : لانگز جانب : 3 ست 15 تایی (اون دوتا دمبل الزامی نیست)
.
⭐4- اسلاید چهارم : لانگز به بغل : 3 ست 10 تایی برای هرپا
.
_____________________________________
بچه ها برای حرکت دراز نشست سرتون رو بالا بگیرید که گردن درد نگیرید
@womensfitness.ir
@womensfitness.ir
.
.
🌱بچه ها لطفا کانال تلگراممون رو دنبال کنید،لینکش توی بیو هست. تمرین های متنوع و موزیک های ورزشی و ... هم اونجا داریم.🌱
.

#ورزش_در_خانه #برنامه_تمرینی #شکم #مربی_بدنسازی #تمرینات_قدرتی #تمرین_در_خانه #آمادگی_جسمانی#pillowworkout curts #crunches #curtsy#coreworkout #quadsworkout #legworkout #gluteworkout #workoutvideos #gymmotivation #bodybuilding #fitnessmotivation #homeworkout #fullbodyworkout #bodyweightworkout
  • 😍✌️تمرین کنار باسن
    .
    بنا به درخواست شما دوستای خوبم تمرین امروز رو اختصاص دادیم به کنار باسن
    .
    بچه ها سطح این تمرین مبتدی هست و برای همه سنین مناسبه،وسیله خاصی هم احتیاج ندارید.
    .
    ⭐1- اسلاید اول : چرخش زانو : 3 ست 20 تایی (توجه کنید که پای متحرک صاف هست ودر طول مسیر وقتی به زاویه 90 درجه میرسه درحال چرخش هست )
    .
    ⭐2- اسلاید دوم : کیک ساید : 3 ست 20 تایی برای هر پا. (میتونید از کش های لوپ برای اعمال فشار بیشتر استفاده کنید)
    .
    ⭐3- اسلاید سوم : لانگز جانب : 3 ست 15 تایی (اون دوتا دمبل الزامی نیست)
    .
    ⭐4- اسلاید چهارم : لانگز به بغل : 3 ست 10 تایی برای هرپا
    .
    _____________________________________
    بچه ها برای حرکت دراز نشست سرتون رو بالا بگیرید که گردن درد نگیرید
    @womensfitness.ir
    @womensfitness.ir
    .
    .
    🌱بچه ها لطفا کانال تلگراممون رو دنبال کنید،لینکش توی بیو هست. تمرین های متنوع و موزیک های ورزشی و ... هم اونجا داریم.🌱
    .

    #ورزش_در_خانه #برنامه_تمرینی #شکم #مربی_بدنسازی #تمرینات_قدرتی #تمرین_در_خانه #آمادگی_جسمانی #pillowworkout curts #crunches #curtsy#coreworkout #quadsworkout #legworkout #gluteworkout #workoutvideos #gymmotivation #bodybuilding #fitnessmotivation #homeworkout #fullbodyworkout #bodyweightworkout

  •  3,091  82  28 July, 2020
  • Spicy Core / Ab Work Sunday 🌶
-
SAVE + LIKE + SHARE + CRUSH IT 🙌🏼
-
Here’s some spicy core/ab work for you. 8-16 reps for 4 sets
-
1. Reverse crunch w twist
2. Shoulder-stand bicycles
3. Pulsing V up holds
4. Twisting hand to toe reaches
5. Crunches w alternating knee tucks
-
Have you checked out my programs (link in my bio) and joined the Crush It Crew??? Workouts you can do anywhere with just SHORT bands and dumbbells. Meal plans included. 🙌🏼 Or check out CrusHIIT, unlimited access to my bodyweight HIIT style, the Senada Way 😎, workouts 💦
-
Remember, mind-muscle connection 🧠 +💪🏼. It’s not how much you lift, but HOW you lift 😉
-
Tag me on your posts of my workouts and you might end up on my story 🤗
-
Last, but not least, Have Fun ☺️
-
-
📽 @senada.greca 
 #abworkout #coreworkout #quadsworkout #legworkout #gluteworkout #workoutvideos  #gymmotivation #bodybuilding #fitnessmotivation #homeworkout #fullbodyworkout #bodyweightworkout
  • Spicy Core / Ab Work Sunday 🌶
    -
    SAVE + LIKE + SHARE + CRUSH IT 🙌🏼
    -
    Here’s some spicy core/ab work for you. 8-16 reps for 4 sets
    -
    1. Reverse crunch w twist
    2. Shoulder-stand bicycles
    3. Pulsing V up holds
    4. Twisting hand to toe reaches
    5. Crunches w alternating knee tucks
    -
    Have you checked out my programs (link in my bio) and joined the Crush It Crew??? Workouts you can do anywhere with just SHORT bands and dumbbells. Meal plans included. 🙌🏼 Or check out CrusHIIT, unlimited access to my bodyweight HIIT style, the Senada Way 😎, workouts 💦
    -
    Remember, mind-muscle connection 🧠 +💪🏼. It’s not how much you lift, but HOW you lift 😉
    -
    Tag me on your posts of my workouts and you might end up on my story 🤗
    -
    Last, but not least, Have Fun ☺️
    -
    -
    📽 @senada.greca
    #abworkout #coreworkout #quadsworkout #legworkout #gluteworkout #workoutvideos #gymmotivation #bodybuilding #fitnessmotivation #homeworkout #fullbodyworkout #bodyweightworkout

  •  8,911  104  3 August, 2020
  • MONDAY SESSION COMPLETED! 💪🏼
-
-
Quads and calf’s are on fireeee tonight 🔥 
1) Normal squats into leg extension 
2)Raised heel narrow squats into curtsy lunges
3)Standing calf raises 
4)Leg press into walking lunges 
-
-
-
Yeah then I couldn’t feel my quads and accidentally went over my hour session🙈but shh let’s not talk about that😂
-
-
START THE WEEK OF RIGHT💪🏼💪🏼
  • MONDAY SESSION COMPLETED! 💪🏼
    -
    -
    Quads and calf’s are on fireeee tonight 🔥
    1) Normal squats into leg extension
    2)Raised heel narrow squats into curtsy lunges
    3)Standing calf raises
    4)Leg press into walking lunges
    -
    -
    -
    Yeah then I couldn’t feel my quads and accidentally went over my hour session🙈but shh let’s not talk about that😂
    -
    -
    START THE WEEK OF RIGHT💪🏼💪🏼

  •  318  51  3 August, 2020
  • Follow @yogadailyprogress ✨
Spicy Core / Ab Work Sunday 🌶
-
SAVE + LIKE + SHARE + CRUSH IT 🙌🏼
..
MAKE SURE To Join Our Yoga Challenge, the link is in bio! Available Now For FREE!🥰
-
Here’s some spicy core/ab work for you. 8-16 reps for 4 sets
-
1. Reverse crunch w twist
2. Shoulder-stand bicycles
3. Pulsing V up holds
4. Twisting hand to toe reaches
5. Crunches w alternating knee tucks
-
Have you checked out my programs (link in my bio) and joined the Crush It Crew??? Workouts you can do anywhere with just SHORT bands and dumbbells. Meal plans included. 🙌🏼 Or check out CrusHIIT, unlimited access to my bodyweight HIIT style, the Senada Way 😎, workouts 💦
-
Remember, mind-muscle connection 🧠 +💪🏼. It’s not how much you lift, but HOW you lift 😉
-
Tag me on your posts of my workouts and you might end up on my story 🤗
-
Last, but not least, Have Fun ☺️
-
-
📽 @senada.greca 
 #abworkout #coreworkout #quadsworkout #legworkout #gluteworkout #workoutvideos  #gymmotivation #bodybuilding #fitnessmotivation #homeworkout #fullbodyworkout #bodyweightworkout
  • Follow @yogadailyprogress
    Spicy Core / Ab Work Sunday 🌶
    -
    SAVE + LIKE + SHARE + CRUSH IT 🙌🏼
    ..
    MAKE SURE To Join Our Yoga Challenge, the link is in bio! Available Now For FREE!🥰
    -
    Here’s some spicy core/ab work for you. 8-16 reps for 4 sets
    -
    1. Reverse crunch w twist
    2. Shoulder-stand bicycles
    3. Pulsing V up holds
    4. Twisting hand to toe reaches
    5. Crunches w alternating knee tucks
    -
    Have you checked out my programs (link in my bio) and joined the Crush It Crew??? Workouts you can do anywhere with just SHORT bands and dumbbells. Meal plans included. 🙌🏼 Or check out CrusHIIT, unlimited access to my bodyweight HIIT style, the Senada Way 😎, workouts 💦
    -
    Remember, mind-muscle connection 🧠 +💪🏼. It’s not how much you lift, but HOW you lift 😉
    -
    Tag me on your posts of my workouts and you might end up on my story 🤗
    -
    Last, but not least, Have Fun ☺️
    -
    -
    📽 @senada.greca
    #abworkout #coreworkout #quadsworkout #legworkout #gluteworkout #workoutvideos #gymmotivation #bodybuilding #fitnessmotivation #homeworkout #fullbodyworkout #bodyweightworkout

  •  6,533  55  1 August, 2020
  • ​​ГЛИКЕМИЧЕСКИЙ ИНДЕКС.

🔹 Гликемичексий индекс (ГИ) - это относительный показатель влияния углеводов, которые содержатся в продуктах, на уровень глюкозы в крови. 

🔹 ГИ не зависит от калорийности или количества углеводов. Этот показатель отражает скорость, с которой углеводы усваиваются организмом и повышают уровень сахара в крови. 

🔹 Уровень глюкозы очень важен для энергетического обмена в организме. Если он ниже нормы, то вы испытываете слабость и упадок сил. Если выше, то излишки глюкозы преобразуются в жировые отложения. 

🔹 Продукты с высоким ГИ (пиво, белый хлеб, финики, крахмал, сдобная выпечка, жареный картофель, мёд, попкорн, шоколад, манная крупа и др.) дают ложное насыщение, спустя 60-90 минут вы снова захотите есть. 

🔹 Продукты с низким ГИ (хурма, банан,дикий рис, бобовые, сухофрукты, орехи, кефир, морепродукты, твёрдый сыр, авокадо и др.) обеспечивают равномерное поступление глюкозы и равномерный энергетический обмен. 

Желательно, чтобы ваш рацион в большей степени состоял из продуктов низким и средним ГИ.

Всем хорошего дня и настроения 😘
  • ​​ГЛИКЕМИЧЕСКИЙ ИНДЕКС.

    🔹 Гликемичексий индекс (ГИ) - это относительный показатель влияния углеводов, которые содержатся в продуктах, на уровень глюкозы в крови.

    🔹 ГИ не зависит от калорийности или количества углеводов. Этот показатель отражает скорость, с которой углеводы усваиваются организмом и повышают уровень сахара в крови.

    🔹 Уровень глюкозы очень важен для энергетического обмена в организме. Если он ниже нормы, то вы испытываете слабость и упадок сил. Если выше, то излишки глюкозы преобразуются в жировые отложения.

    🔹 Продукты с высоким ГИ (пиво, белый хлеб, финики, крахмал, сдобная выпечка, жареный картофель, мёд, попкорн, шоколад, манная крупа и др.) дают ложное насыщение, спустя 60-90 минут вы снова захотите есть.

    🔹 Продукты с низким ГИ (хурма, банан,дикий рис, бобовые, сухофрукты, орехи, кефир, морепродукты, твёрдый сыр, авокадо и др.) обеспечивают равномерное поступление глюкозы и равномерный энергетический обмен.

    Желательно, чтобы ваш рацион в большей степени состоял из продуктов низким и средним ГИ.

    Всем хорошего дня и настроения 😘

  •  151  1  14 July, 2020