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Latest #workouttips Posts

  • 🚨 CLIENT TRANSFORMATION 🚨 All the way out in Kuwait my online client Jayme is KILLING IT 🔥. When you hear “NO EXCUSES” her situation should come to mind. She’s in a foreign country where she can’t always make her meals herself and most days she has to resort to chow hall (cafeteria) food. I told her no problem, educated her on how to make better food selections and she’s getting it done ✅...No person stateside should have ANY excuses...Jayme is living proof that no matter the situation, u can make it happen!! ⁣
⁣
She came to me a little over a month ago struggling because she wanted to loose fat but wanted to keep her size. I told her I’d help her by building a custom meal plan and workout regimen that would burn fat while building lean muscle to help keep her shape. 4 weeks in my program and the fat is FLYING off. You can see those rolls in her back disappearing and now that she’s seeing the results she’s motivated more than ever! ⁣
⁣
NO ONE wants to have rolls showing when they’re wearing that 2 piece bikini so if this is something you deal with, LET ME HELP YOU! shoot me a dm or comment “ME” in the comments and I’ll reach out to you and we can talk more about how to get you going in the right direction!! #bodybywells
  • 🚨 CLIENT TRANSFORMATION 🚨 All the way out in Kuwait my online client Jayme is KILLING IT 🔥. When you hear “NO EXCUSES” her situation should come to mind. She’s in a foreign country where she can’t always make her meals herself and most days she has to resort to chow hall (cafeteria) food. I told her no problem, educated her on how to make better food selections and she’s getting it done ✅...No person stateside should have ANY excuses...Jayme is living proof that no matter the situation, u can make it happen!! ⁣

    She came to me a little over a month ago struggling because she wanted to loose fat but wanted to keep her size. I told her I’d help her by building a custom meal plan and workout regimen that would burn fat while building lean muscle to help keep her shape. 4 weeks in my program and the fat is FLYING off. You can see those rolls in her back disappearing and now that she’s seeing the results she’s motivated more than ever! ⁣

    NO ONE wants to have rolls showing when they’re wearing that 2 piece bikini so if this is something you deal with, LET ME HELP YOU! shoot me a dm or comment “ME” in the comments and I’ll reach out to you and we can talk more about how to get you going in the right direction!! #bodybywells

  •  11  2  14 minutes ago
  • Does your posture suck?🚶🏻‍♀️
.

Low back constantly sore? Along with your neck and shoulders? .

Try this quick 3 step method to help fix posture and FEEL AMAZING! 😊
.

#1: Foam roll bra line and up. This is your thoracic spine or “T Spine”. .

#2: Perform thoracic extension over the foam roller. Go from the bra line and up inching your way up your back. You can hold or move at each position. ‼️make sure to keep core tight! You should NOT feel your low back! .

#3: ACTIVATE! Many options for this but I show wall angels. These are in my top 3 for postural work. You can do it anywhere and there is no equipment necessary! . ✨For wall angels drive your shoulder blades down the entire time. Keep your low back, back of the hands, and head on the wall at all times. The moment your shoulders go to your ears you have gone too far. . ✨The intention with wall angels are to activate your lower traps (right under your shoulder blade and under your armpits) by keeping your shoulder blades DOWN and cemented in place throughout the movement! .

Try it out every day at least once! It will only take max 5 minutes! We all have that right?! 💪🏼 Treat yo self!!
.

Let me know how this works for you! Drop a comment below! .
And if you want more tips like this go to the link in my bio to sign up for my weekly tips and tricks!!❤️
.

#backpain 
#posture #rebelgoddessfit #workouttips #bodytransformation #treatyoself #mindbodysoul #onlinetraining #womenempowerment #foamrolling
  • Does your posture suck?🚶🏻‍♀️
    .

    Low back constantly sore? Along with your neck and shoulders? .

    Try this quick 3 step method to help fix posture and FEEL AMAZING! 😊
    .

    #1: Foam roll bra line and up. This is your thoracic spine or “T Spine”. .

    #2: Perform thoracic extension over the foam roller. Go from the bra line and up inching your way up your back. You can hold or move at each position. ‼️make sure to keep core tight! You should NOT feel your low back! .

    #3: ACTIVATE! Many options for this but I show wall angels. These are in my top 3 for postural work. You can do it anywhere and there is no equipment necessary! . ✨For wall angels drive your shoulder blades down the entire time. Keep your low back, back of the hands, and head on the wall at all times. The moment your shoulders go to your ears you have gone too far. . ✨The intention with wall angels are to activate your lower traps (right under your shoulder blade and under your armpits) by keeping your shoulder blades DOWN and cemented in place throughout the movement! .

    Try it out every day at least once! It will only take max 5 minutes! We all have that right?! 💪🏼 Treat yo self!!
    .

    Let me know how this works for you! Drop a comment below! .
    And if you want more tips like this go to the link in my bio to sign up for my weekly tips and tricks!!❤️
    .

    #backpain
    #posture #rebelgoddessfit #workouttips #bodytransformation #treatyoself #mindbodysoul #onlinetraining #womenempowerment #foamrolling

  •  0  1  16 minutes ago
  • Reposted from @kurtrawlinsfitness -  Ice cream before cardio. Who's with me 😂?
⁣
Obviously, I don't think ice cream 𝘢𝘤𝘵𝘶𝘢𝘭𝘭𝘺 comes before cardio.⁣
⁣
It's just fun to poke the bear that is the cardio community.⁣
⁣
Guys, calm down. I'm just having a little fun over here.⁣
⁣
Cardio can be a great compliment to a calorie deficit and strength training regimen. It's helped many of my clients lose fat.⁣
⁣
But don't ever prioritize cardio over a calorie deficit and strength training. Do it 𝐨𝐧𝐥𝐲 𝐢𝐟 𝐲𝐨𝐮 𝐡𝐚𝐯𝐞 𝐭𝐢𝐦𝐞.⁣
⁣
Why?⁣
⁣
You can lose fat with a calorie deficit and 𝐧𝐨 𝐬𝐭𝐫𝐮𝐜𝐭𝐮𝐫𝐞𝐝 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞.⁣
⁣
That alone should tell you it should be your priority.⁣
⁣
You can also strength train 5x/week with cardio 5x/week and lose no fat at all. Put ya hands up people that can attest to this ⁣🖐🏻
⁣
In terms of exercise, resistance training is a more optimal choice for fat loss relative to cardio.⁣
⁣
Strength training:⁣
⁣
✅ Builds strength⁣
⁣
✅ Builds muscle⁣
⁣
✅ Burns calories ⁣
⁣
✅ Raises metabolism for 24-48 hours⁣
⁣
✅ Completely reshapes your body (which is really the goal of most people who want to lose weight 😉)⁣
⁣
Cardio:⁣
⁣
✅ Burns calories⁣
⁣
✅ *Can* raise metabolism after session⁣
⁣
So, clearly strength training wins when looking at it from a fat loss perpective.⁣
⁣
*PLEASE NOTE* I am not telling you not to do cardio if you enjoy it. By all means, go for it. Ice cream is just better.⁣
⁣
⁣
Tag a friend who thinks cardio is required for fat loss⁣👇
⁣
⁣
#cardio #fatloss #weightloss #cardioworkout #hiit #hiitcardio #losingfat #fatburn #burningfat #workouttips #weightlosstips #fatlosstips #strengthtraining #icecream #caloriedeficit #caloriecounting #diet #dieting #diettips
  • Reposted from @kurtrawlinsfitness - Ice cream before cardio. Who's with me 😂?

    Obviously, I don't think ice cream 𝘢𝘤𝘵𝘶𝘢𝘭𝘭𝘺 comes before cardio.⁣

    It's just fun to poke the bear that is the cardio community.⁣

    Guys, calm down. I'm just having a little fun over here.⁣

    Cardio can be a great compliment to a calorie deficit and strength training regimen. It's helped many of my clients lose fat.⁣

    But don't ever prioritize cardio over a calorie deficit and strength training. Do it 𝐨𝐧𝐥𝐲 𝐢𝐟 𝐲𝐨𝐮 𝐡𝐚𝐯𝐞 𝐭𝐢𝐦𝐞.⁣

    Why?⁣

    You can lose fat with a calorie deficit and 𝐧𝐨 𝐬𝐭𝐫𝐮𝐜𝐭𝐮𝐫𝐞𝐝 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞.⁣

    That alone should tell you it should be your priority.⁣

    You can also strength train 5x/week with cardio 5x/week and lose no fat at all. Put ya hands up people that can attest to this ⁣🖐🏻

    In terms of exercise, resistance training is a more optimal choice for fat loss relative to cardio.⁣

    Strength training:⁣

    ✅ Builds strength⁣

    ✅ Builds muscle⁣

    ✅ Burns calories ⁣

    ✅ Raises metabolism for 24-48 hours⁣

    ✅ Completely reshapes your body (which is really the goal of most people who want to lose weight 😉)⁣

    Cardio:⁣

    ✅ Burns calories⁣

    ✅ *Can* raise metabolism after session⁣

    So, clearly strength training wins when looking at it from a fat loss perpective.⁣

    *PLEASE NOTE* I am not telling you not to do cardio if you enjoy it. By all means, go for it. Ice cream is just better.⁣


    Tag a friend who thinks cardio is required for fat loss⁣👇


    #cardio #fatloss #weightloss #cardioworkout #hiit #hiitcardio #losingfat #fatburn #burningfat #workouttips #weightlosstips #fatlosstips #strengthtraining #icecream #caloriedeficit #caloriecounting #diet #dieting #diettips

  •  10  0  18 minutes ago
  • Yeah!
The Cinderella solution system is specially made for You. It's a Digital product which allows 36 lbs GONE in the shortest time possible.
It's Tested and Trusted! 
IT'S SPECIALLY MADE FOR YOU ESPECIALLY FOR WOMEN.

DM me to get the direct link---
  • Yeah!
    The Cinderella solution system is specially made for You. It's a Digital product which allows 36 lbs GONE in the shortest time possible.
    It's Tested and Trusted!
    IT'S SPECIALLY MADE FOR YOU ESPECIALLY FOR WOMEN.

    DM me to get the direct link---

  •  2  1  30 minutes ago
  • “What’s in a muscle?” Okay I can’t believe some people don’t know this, but muscle is mostly made out of water. What baffles me is people drink no where close to the amount of water your body needs!

If you’re serious about building muscle you need to drink half to one gallon a day!

Thanks @roballenfitness for the idea!
  • “What’s in a muscle?” Okay I can’t believe some people don’t know this, but muscle is mostly made out of water. What baffles me is people drink no where close to the amount of water your body needs!

    If you’re serious about building muscle you need to drink half to one gallon a day!

    Thanks @roballenfitness for the idea!

  •  153  2  34 minutes ago
  • CORRECTIVE INCLINE BENCH by @skiman.factual.fitness

OK, here we go with another corrective exercising video, let me know if you guys like this type of format, I have always found that sometimes it is better to see how exercises are executed by visual aids.

The incline bench press movement, a great exercise for the upper chest pectoral.

On the left, there's a lot going wrong, the rep is performed with a half rep motion, the back is kept flat and the elbows are flared.  This can cause a ton of stress on the shoulders, elbows, etc... Also you will notice that the feet are relaxed and not pulled back.

At the start of setup, pull your feet back under your hips and dig the balls of your feet into the floor.

Perform a full range of motion with an arch back keeping the elbows tucked.  This keeps you in a safe protected position for your shoulders.

Video credit goes to the man @skiman.factual.fitness Go give him a follow, oh wait... that's me!

Hope that helps!

If you made it this far please comment below "CORRECTIVE INCLINE BENCH" and tag a friend in need as it helps me to see that I'm making a difference in your fitness goals. As always have a great day! -Ski
-
📚 Are you struggling with diet and training routines? "Fitness Foundations: A Beginner's Guide" eBook 📚 is now available! ☝️Check it out by clicking on the link in my bio!
-
Follow me @skiman.factual.fitness for daily nutritional & training advice!

#chestday #inclinebenchpress #inclinebench #leanmuscle #exercisevideos #workoutvideos #trainingvideos #workouttips #fitnesstips  #fitfam #exercisecorrections #formcorrection #skimanfactualfitness
  • CORRECTIVE INCLINE BENCH by @skiman.factual.fitness

    OK, here we go with another corrective exercising video, let me know if you guys like this type of format, I have always found that sometimes it is better to see how exercises are executed by visual aids.

    The incline bench press movement, a great exercise for the upper chest pectoral.

    On the left, there's a lot going wrong, the rep is performed with a half rep motion, the back is kept flat and the elbows are flared.  This can cause a ton of stress on the shoulders, elbows, etc... Also you will notice that the feet are relaxed and not pulled back.

    At the start of setup, pull your feet back under your hips and dig the balls of your feet into the floor.

    Perform a full range of motion with an arch back keeping the elbows tucked.  This keeps you in a safe protected position for your shoulders.

    Video credit goes to the man @skiman.factual.fitness Go give him a follow, oh wait... that's me!

    Hope that helps!

    If you made it this far please comment below "CORRECTIVE INCLINE BENCH" and tag a friend in need as it helps me to see that I'm making a difference in your fitness goals. As always have a great day! -Ski
    -
    📚 Are you struggling with diet and training routines? "Fitness Foundations: A Beginner's Guide" eBook 📚 is now available! ☝️Check it out by clicking on the link in my bio!
    -
    Follow me @skiman.factual.fitness for daily nutritional & training advice!

    #chestday #inclinebenchpress #inclinebench #leanmuscle #exercisevideos #workoutvideos #trainingvideos #workouttips #fitnesstips #fitfam #exercisecorrections #formcorrection #skimanfactualfitness

  •  416  10  41 minutes ago
  • Join today @elitesk1 for as little as £35 per month. Take your fitness game to the next level 🚀. Best results only come through training in the best gyms
  • Join today @elitesk1 for as little as £35 per month. Take your fitness game to the next level 🚀. Best results only come through training in the best gyms

  •  9  1  41 minutes ago
  • "oh look dayne a fountain, lets do a handstand"
  • "oh look dayne a fountain, lets do a handstand"

  •  41  6  46 minutes ago
  • Did you overeat? 🔥⬇️
•

What's going on, friends.⁣
⁣
Before I get into the topic of this post, make sure you're following @vatcheshakarian for daily fat loss tips. You won't want to miss a single post.⁣
⁣
Overeating.⁣
⁣
A very common thing among human beings.⁣
⁣
If you go over your calories or overeat to the point where you say "I fudged up", don't trip about it.⁣
⁣
Think about this for a second.⁣
⁣
In a few weeks or few months, are you going to say to yourself "OMG, remember in September, I overate that one day?"⁣
⁣
You're probably not going to.⁣
⁣
I also don't want you to punish yourself by doing excess cardio.⁣
⁣
Exercise is a celebration of what our bodies are capable of.⁣
⁣
We shouldn't be using exercise as punishment.⁣
⁣
If we overeat one day, we just need to simply learn from it, and use those lessons in the future.⁣
⁣
If you overeat, or find yourself constantly overeating, really try to uncover the real issue why.⁣
⁣
Is it because you are constantly bored? Try finding a new hobby that doesn't involve food.⁣
⁣
Is it because you overate on certain trigger foods? Don't have those trigger foods in the house.⁣
⁣
Is it because you aren't eating more nutritious foods? Try adding some nutritious foods to your diet!⁣
⁣
Here's the thing: You can ALWAYS get right back on track. The very next day.⁣
⁣
If you overeat on a Friday night, don't wait until Monday to get back on track.⁣
⁣
Get back on track the very next meal/day.⁣
⁣
If you find yourself constantly overeating and not making any fat loss progress, you need to do an audit on yourself and figure out how you can identify and fix the issue.⁣
⁣
This helped me immensely when I was overweight.⁣
⁣
I was constantly bored and decided to eat just for the sake of eating.⁣
•
Via @vatcheshakarian 🔥
  • Did you overeat? 🔥⬇️


    What's going on, friends.⁣

    Before I get into the topic of this post, make sure you're following @vatcheshakarian for daily fat loss tips. You won't want to miss a single post.⁣

    Overeating.⁣

    A very common thing among human beings.⁣

    If you go over your calories or overeat to the point where you say "I fudged up", don't trip about it.⁣

    Think about this for a second.⁣

    In a few weeks or few months, are you going to say to yourself "OMG, remember in September, I overate that one day?"⁣

    You're probably not going to.⁣

    I also don't want you to punish yourself by doing excess cardio.⁣

    Exercise is a celebration of what our bodies are capable of.⁣

    We shouldn't be using exercise as punishment.⁣

    If we overeat one day, we just need to simply learn from it, and use those lessons in the future.⁣

    If you overeat, or find yourself constantly overeating, really try to uncover the real issue why.⁣

    Is it because you are constantly bored? Try finding a new hobby that doesn't involve food.⁣

    Is it because you overate on certain trigger foods? Don't have those trigger foods in the house.⁣

    Is it because you aren't eating more nutritious foods? Try adding some nutritious foods to your diet!⁣

    Here's the thing: You can ALWAYS get right back on track. The very next day.⁣

    If you overeat on a Friday night, don't wait until Monday to get back on track.⁣

    Get back on track the very next meal/day.⁣

    If you find yourself constantly overeating and not making any fat loss progress, you need to do an audit on yourself and figure out how you can identify and fix the issue.⁣

    This helped me immensely when I was overweight.⁣

    I was constantly bored and decided to eat just for the sake of eating.⁣

    Via @vatcheshakarian 🔥

  •  8  1  46 minutes ago
  • Warning: F*cking strong coffee 🤯
We were featured in this months @muscle_crate box 📦
⠀
Our Nitro Coffee is the perfect alternative to pre-workout 💪
⠀
✖️300mg Caffeine per can
✖️Cold brewed for 12 hours
✖️Infused with nitrogen
✖️Rainforest Alliance Certified
✖️Just coffee and water
  • Warning: F*cking strong coffee 🤯
    We were featured in this months @muscle_crate box 📦

    Our Nitro Coffee is the perfect alternative to pre-workout 💪

    ✖️300mg Caffeine per can
    ✖️Cold brewed for 12 hours
    ✖️Infused with nitrogen
    ✖️Rainforest Alliance Certified
    ✖️Just coffee and water

  •  15  2  49 minutes ago
  • Warning: F*cking strong coffee 🤯
Featured in this month box, @skullcrushercoffee Nitro Coffee is the perfect alternative to pre-workout 💪
⠀
✖️300mg Caffeine per can
✖️Cold brewed for 12 hours
✖️Infused with nitrogen
✖️Rainforest Alliance Certified
✖️Just coffee and water
  • Warning: F*cking strong coffee 🤯
    Featured in this month box, @skullcrushercoffee Nitro Coffee is the perfect alternative to pre-workout 💪

    ✖️300mg Caffeine per can
    ✖️Cold brewed for 12 hours
    ✖️Infused with nitrogen
    ✖️Rainforest Alliance Certified
    ✖️Just coffee and water

  •  22  1  51 minutes ago
  • CORE WORKOUT! 🔥
.
.
Save this for later!! ↗️↗️
.
.
•Alternating T-Stands x 20
•Burpees w/Front Kick-45 sec
•Plank Reach-60 sec
•Side Plank Hip Drops x20 both sides
•Plank Double Knee Step Outs x20
•Leg Circles x20 clockwise and counterclockwise
.
Add some cardio, arm moves or a run and you’re done for the day!! .
.
Like this combo?  Drop any emoji if you’re trying it! 👇🏼👇🏼👇🏼
  • CORE WORKOUT! 🔥
    .
    .
    Save this for later!! ↗️↗️
    .
    .
    •Alternating T-Stands x 20
    •Burpees w/Front Kick-45 sec
    •Plank Reach-60 sec
    •Side Plank Hip Drops x20 both sides
    •Plank Double Knee Step Outs x20
    •Leg Circles x20 clockwise and counterclockwise
    .
    Add some cardio, arm moves or a run and you’re done for the day!! .
    .
    Like this combo? Drop any emoji if you’re trying it! 👇🏼👇🏼👇🏼

  •  2  4  53 minutes ago
  • Just in a really happy place in life. 💙
⠀⠀⠀⠀⠀⠀⠀⠀⠀
  • Just in a really happy place in life. 💙
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀

  •  419  44  1 hour ago
  • Book in advance for all of your classes simply vi DM 📲
  • Book in advance for all of your classes simply vi DM 📲

  •  7  1  2 hours ago
  • Who would you share with this? Or if you would even share that is @elitesk1
  • Who would you share with this? Or if you would even share that is @elitesk1

  •  14  4  2 hours ago
  • Heavy Tempo Dumbbell Rows:

These are a great addition to any back day. The key to this lift though, like any other lift, is form. Throw the ego away and choose the weight that is heavy but DOES NOT sacrifice form.

See how there is no power generation from my lower half. My legs are planted and not assisting the lift (no hip popping) and there is no lumbar recruitment (spine angle stays consistent). There will be some rotation in the upper back/shoulders but this is beneficial to completely stretch in the eccentric portion. The first 2-3 inches of the movement from a full stretch engage the scapula which is a portion of the rhomboid and lower traps that are usually underutilized when staying in a fixed position.

Like the title says though, tempo is the name of the game. Slow and under control, feeling the contraction through the entire movement. Enjoy!

#back #dumbbellworkout #row #rows #dumbbellrows #backday #body #muscle #igfit #instafit #fitnesstips #fitnessvideo #workoutvideo #workouttips
  • Heavy Tempo Dumbbell Rows:

    These are a great addition to any back day. The key to this lift though, like any other lift, is form. Throw the ego away and choose the weight that is heavy but DOES NOT sacrifice form.

    See how there is no power generation from my lower half. My legs are planted and not assisting the lift (no hip popping) and there is no lumbar recruitment (spine angle stays consistent). There will be some rotation in the upper back/shoulders but this is beneficial to completely stretch in the eccentric portion. The first 2-3 inches of the movement from a full stretch engage the scapula which is a portion of the rhomboid and lower traps that are usually underutilized when staying in a fixed position.

    Like the title says though, tempo is the name of the game. Slow and under control, feeling the contraction through the entire movement. Enjoy!

    #back #dumbbellworkout #row #rows #dumbbellrows #backday #body #muscle #igfit #instafit #fitnesstips #fitnessvideo #workoutvideo #workouttips

  •  18  2  2 hours ago
  • IMPROVE YOUR ROMANIAN DEADLIFT!
- 
Follow @TheTrainingManual for daily fitness/nutrition tips & education📚
- 
RDLs are an excellent exercise to really target the posterior chain (your back, glutes, and hamstrings). Unlike a conventional deadlift where your hips are positioned slightly lower and your knees slightly more forward, the RDL really encourages a posterior weight shift and minimal forward motion of the knees.
-
This requires a really strong hip hinge position, and if you’re relatively new to RDLs it might be difficult to tell whether or not you’re hinging back far enough. This is where the box or bench RDL comes into play:
1️⃣Set up with your feet about hip width apart with your feet either straight ahead or slightly flared out
2️⃣Position yourself so that the back of your knees are about an inch or two in front of a box or bench
3️⃣Grab a barbell with your arms about shoulder width apart and bend your knees about 20 degrees
4️⃣Shift your weight back, push your knees out, and lean your torso forward to counterbalance
5️⃣Keep the bar really close to your legs and try to make contact with the backs of your knees on the bench at the very bottom of the movement.
-
The bench helps give you the feedback needed to really understand whether or not you’re shifting your weight far enough back during the RDL, and really targeting the glutes and hamstrings. 
Great post by @jasonlpak from @achievefitnessboston I hope this tip helps you out! Share with a friend who would appreciate it! And until next time✌
.
.
.
.
.
#deadlifts #backday #technique #backworkout #backworkouts #musclebuilding #pullday #squats #glutes #gymtips #workouttips #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam  #mobility #hipmobility #yogafit  #iifym
  • IMPROVE YOUR ROMANIAN DEADLIFT!
    -
    Follow @TheTrainingManual for daily fitness/nutrition tips & education📚
    -
    RDLs are an excellent exercise to really target the posterior chain (your back, glutes, and hamstrings). Unlike a conventional deadlift where your hips are positioned slightly lower and your knees slightly more forward, the RDL really encourages a posterior weight shift and minimal forward motion of the knees.
    -
    This requires a really strong hip hinge position, and if you’re relatively new to RDLs it might be difficult to tell whether or not you’re hinging back far enough. This is where the box or bench RDL comes into play:
    1️⃣Set up with your feet about hip width apart with your feet either straight ahead or slightly flared out
    2️⃣Position yourself so that the back of your knees are about an inch or two in front of a box or bench
    3️⃣Grab a barbell with your arms about shoulder width apart and bend your knees about 20 degrees
    4️⃣Shift your weight back, push your knees out, and lean your torso forward to counterbalance
    5️⃣Keep the bar really close to your legs and try to make contact with the backs of your knees on the bench at the very bottom of the movement.
    -
    The bench helps give you the feedback needed to really understand whether or not you’re shifting your weight far enough back during the RDL, and really targeting the glutes and hamstrings.
    Great post by @jasonlpak from @achievefitnessboston I hope this tip helps you out! Share with a friend who would appreciate it! And until next time✌
    .
    .
    .
    .
    .
    #deadlifts #backday #technique #backworkout #backworkouts #musclebuilding #pullday #squats #glutes #gymtips #workouttips #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #mobility #hipmobility #yogafit #iifym

  •  637  6  2 hours ago
  • ❗️SAVE❗️this workout for later
-
HIGH-VOLUME LEG WORKOUT!🤘🏼
-
Had to end my last high-rep leg workout split with a bang before I transition to a strength-focused split to focus on getting stronger on my key lifts.
-
For this workout, I chose relatively lighter weight and focused on hitting at least 12-15 reps for each set. Legs were pumped mid way through the workout so make sure you don’t rush into your sets too quick💀🔥.
-
💥SUMO DB SQUATS - 3 x12-15
👉🏼Wide stance. Knees pointed out.
-
💥SUMO DEADLIFT - 5 x 10-12
👉🏼Open up the hips and press your feet outward during the thrust.
-
💥HIP THRUST ON SMITH MACHINE - 3x12/15
👉🏼Squeeze your cheeks at the top of each rep.
-
💥HEEL ELEVATED GOBLET SQUAT - 2x12-15
👉🏼place your heels on a plate. Helps emphasize the quads(front of the leg).
-
💥BACK STEP LUNGE - 2 x 12 each leg
👉🏼Make sure your heel isn’t lifted during the lunge.
-
💥💥💥Barbell Squat - 2 x 15-20
👉🏼Ass to grass! (If you cant.. use a box to help you practice).
————————————————————————
#VPFIT #ONETEAM #TRUSTTHEVISION
@visionaryperformance
  • ❗️SAVE❗️this workout for later
    -
    HIGH-VOLUME LEG WORKOUT!🤘🏼
    -
    Had to end my last high-rep leg workout split with a bang before I transition to a strength-focused split to focus on getting stronger on my key lifts.
    -
    For this workout, I chose relatively lighter weight and focused on hitting at least 12-15 reps for each set. Legs were pumped mid way through the workout so make sure you don’t rush into your sets too quick💀🔥.
    -
    💥SUMO DB SQUATS - 3 x12-15
    👉🏼Wide stance. Knees pointed out.
    -
    💥SUMO DEADLIFT - 5 x 10-12
    👉🏼Open up the hips and press your feet outward during the thrust.
    -
    💥HIP THRUST ON SMITH MACHINE - 3x12/15
    👉🏼Squeeze your cheeks at the top of each rep.
    -
    💥HEEL ELEVATED GOBLET SQUAT - 2x12-15
    👉🏼place your heels on a plate. Helps emphasize the quads(front of the leg).
    -
    💥BACK STEP LUNGE - 2 x 12 each leg
    👉🏼Make sure your heel isn’t lifted during the lunge.
    -
    💥💥💥Barbell Squat - 2 x 15-20
    👉🏼Ass to grass! (If you cant.. use a box to help you practice).
    ————————————————————————
    #VPFIT #ONETEAM #TRUSTTHEVISION
    @visionaryperformance

  •  74  1  2 hours ago
  • I always receive questions about glute exercises! So, today I will be posting about how to build those glutes — here are my 5 Tips for Growing a Bigger Booty 🍑⁣
⁣
1. Glute Activation: Activating your glutes before a workout is extremely important.  If you have stubborn glutes like me, you can activate your glutes beforehand either with or without a resistance band.  Standard exercises such as glute bridges, extensions, kickbacks, donkey kicks, etc can really activate your glutes and get them ready for leg day.⁣
2. Multiple Leg Days: I have 3 leg days a week with all different exercises. One is typically including exercises like squats and deadlifts, but two of the three days include glute isolating exercises like kickbacks, walking lunges, hip thrusts, and alternate leg exercises. Focusing on your glutes and making that mind-to-muscle connection can really aid in muscle growth.  Also, don’t forget about your hamstrings! Hamstrings play a key role in the overall tone and shape of your butt. The hammies have a few key muscles that attach near the glutes. The stronger your hamstrings are, the better your butt looks.⁣
3. Eat, Eat, Eat: This is the fun part.  Shredding will not allow you to build a booty.  Focus on eating healthy carbs around your workout (before and after) and eating plenty of protein, especially post-workout. In order to build muscle, you must ‘bulk’ for a certain period of time. This allows you to increase your calories and strategically build muscle (especially after leg days).⁣
4. Power Cardio: Think cardio that activates your glutes.  I love doing the stairmaster, walking lunges and step-ups.  Do these all while having that muscle-to-mind connection with your glutes.⁣
5. Weight Progression: Make sure that you’re getting stronger over time.  Don’t become accustomed to the same amount of weight on that barbell.  Add weight as you go and when you can. As you build muscle, the more weight you will need to add. (you should have enough weight that it’s challenging, but not too much because you don’t want an injury).⁣
⁣
I hope you guys enjoyed my top 5 tips to growing your booty 🍑⁣
⁣
Continued in comments ⬇️
  • I always receive questions about glute exercises! So, today I will be posting about how to build those glutes — here are my 5 Tips for Growing a Bigger Booty 🍑⁣

    1. Glute Activation: Activating your glutes before a workout is extremely important.  If you have stubborn glutes like me, you can activate your glutes beforehand either with or without a resistance band.  Standard exercises such as glute bridges, extensions, kickbacks, donkey kicks, etc can really activate your glutes and get them ready for leg day.⁣
    2. Multiple Leg Days: I have 3 leg days a week with all different exercises. One is typically including exercises like squats and deadlifts, but two of the three days include glute isolating exercises like kickbacks, walking lunges, hip thrusts, and alternate leg exercises. Focusing on your glutes and making that mind-to-muscle connection can really aid in muscle growth.  Also, don’t forget about your hamstrings! Hamstrings play a key role in the overall tone and shape of your butt. The hammies have a few key muscles that attach near the glutes. The stronger your hamstrings are, the better your butt looks.⁣
    3. Eat, Eat, Eat: This is the fun part.  Shredding will not allow you to build a booty.  Focus on eating healthy carbs around your workout (before and after) and eating plenty of protein, especially post-workout. In order to build muscle, you must ‘bulk’ for a certain period of time. This allows you to increase your calories and strategically build muscle (especially after leg days).⁣
    4. Power Cardio: Think cardio that activates your glutes.  I love doing the stairmaster, walking lunges and step-ups.  Do these all while having that muscle-to-mind connection with your glutes.⁣
    5. Weight Progression: Make sure that you’re getting stronger over time.  Don’t become accustomed to the same amount of weight on that barbell.  Add weight as you go and when you can. As you build muscle, the more weight you will need to add. (you should have enough weight that it’s challenging, but not too much because you don’t want an injury).⁣

    I hope you guys enjoyed my top 5 tips to growing your booty 🍑⁣

    Continued in comments ⬇️

  •  153  35  2 hours ago
  • The TRX are way under used but seriously one of the hardest workouts ever 🔥💪🏽
——————-——————-——————-
Happy Saturday everyone! I have a two combo move push and pull work out for you on the TRX. If you have never used the TRX before, it’s a lot simpler than it looks!

Here’s some tips for using the TRX:
For these exercises....
- adjust the straps 1-2 ft off the ground
- if you want to make the exercises more challenging, bring your feet closer to the wall
- if you want to make the exercises less challenging, move your feet away from the wall
——————-——————-——————-
Now that we know how to use the TRX for this work out, let’s get to work! There’s only two combo moves in this work out, but your arms are going to be feeling the burn 🔥
Do 3-5 sets of 40 seconds each!
🔹PULL: 
1. Creat an I with your arms and pull your body forward
2. Create a Y with your arms and pull your body forward
3. Create a T with your arms and pull your body forward .
.
🔸PUSH:
1. Do a push-up with your elbows wide
2. Do a push-up with your elbows close to your body
3. Bring your arms out wide like your giving someone a big hug (elbows slightly bent)

And that’s it! A quick, but effective TRX upper body workout 💪🏽
  • The TRX are way under used but seriously one of the hardest workouts ever 🔥💪🏽
    ——————-——————-——————-
    Happy Saturday everyone! I have a two combo move push and pull work out for you on the TRX. If you have never used the TRX before, it’s a lot simpler than it looks!

    Here’s some tips for using the TRX:
    For these exercises....
    - adjust the straps 1-2 ft off the ground
    - if you want to make the exercises more challenging, bring your feet closer to the wall
    - if you want to make the exercises less challenging, move your feet away from the wall
    ——————-——————-——————-
    Now that we know how to use the TRX for this work out, let’s get to work! There’s only two combo moves in this work out, but your arms are going to be feeling the burn 🔥
    Do 3-5 sets of 40 seconds each!
    🔹PULL:
    1. Creat an I with your arms and pull your body forward
    2. Create a Y with your arms and pull your body forward
    3. Create a T with your arms and pull your body forward .
    .
    🔸PUSH:
    1. Do a push-up with your elbows wide
    2. Do a push-up with your elbows close to your body
    3. Bring your arms out wide like your giving someone a big hug (elbows slightly bent)

    And that’s it! A quick, but effective TRX upper body workout 💪🏽

  •  21  1  2 hours ago
  • 🔈Sound on for audio about workout🔈
Even on off season cheat days are earned not given! Let’s talk weight gain real quick:
In the simplest of terms, weight gain is about “Calories IN vs Calories Out”. In order to maintain your weight, the amount of calories you consume should be matched with the amount of calories you burn throughout the day (speaking generally, it’s more complex than that but we’re keeping it simple today!) In order to afford a cheat meal (MORE CALORIES 🤪) I made sure to increase my body’s total calories needed for the day by having a MONSTER leg/back session mixed with some cardio.
What this DOES mean: You can have a cheat meal once a week and not gain weight or ruin your progress. Be active and get back to clean eating the next day. 
What this DOESNT mean: You cannot train hard and eat like shit everyday. There’s no such thing as out training a bad diet. Also it’s a cheat MEAL, not a cheat DAY or a cheat WEEKEND😂😂 Everything in moderation. Only got to record half the workout, my backpack was my camera stand so couldn’t get every exercise. Let’s start this week refreshed and ready to crush our goals!💪🏽
  • 🔈Sound on for audio about workout🔈
    Even on off season cheat days are earned not given! Let’s talk weight gain real quick:
    In the simplest of terms, weight gain is about “Calories IN vs Calories Out”. In order to maintain your weight, the amount of calories you consume should be matched with the amount of calories you burn throughout the day (speaking generally, it’s more complex than that but we’re keeping it simple today!) In order to afford a cheat meal (MORE CALORIES 🤪) I made sure to increase my body’s total calories needed for the day by having a MONSTER leg/back session mixed with some cardio.
    What this DOES mean: You can have a cheat meal once a week and not gain weight or ruin your progress. Be active and get back to clean eating the next day.
    What this DOESNT mean: You cannot train hard and eat like shit everyday. There’s no such thing as out training a bad diet. Also it’s a cheat MEAL, not a cheat DAY or a cheat WEEKEND😂😂 Everything in moderation. Only got to record half the workout, my backpack was my camera stand so couldn’t get every exercise. Let’s start this week refreshed and ready to crush our goals!💪🏽

  •  68  6  2 hours ago

Top #workouttips Posts

  • Upgrade your burn🔥
Are you incorporating these into your training yet?😅
.
Follow 👉 @maxfit
Follow 👉 @maxfit
.
.
⚠️ FACT - These 3 exercises burn more calories & fat than typical cardio workouts. Plus, they tone & sculpt your body, which cardio will not do.
.
.
✔️ Slamball
✔️ KB swings
✔️ Rope slams
30-60 sec each
3-5x total
.
.
📝 Incorporating these exercises into your training program, will make your sessions more efficient & effective. These are just a few of the fat burning moves we utilize @maxsbestbootcamp
.
.
💪 Hope this is helpful! As always, feel free to drop me your thoughts or questions.⬇️
.
.
#fitnesstips #exercises #workouts #danburyct #workoutideas #fitness #workouttips #kettlebell #cardioworkout
  • Upgrade your burn🔥
    Are you incorporating these into your training yet?😅
    .
    Follow 👉 @maxfit
    Follow 👉 @maxfit
    .
    .
    ⚠️ FACT - These 3 exercises burn more calories & fat than typical cardio workouts. Plus, they tone & sculpt your body, which cardio will not do.
    .
    .
    ✔️ Slamball
    ✔️ KB swings
    ✔️ Rope slams
    30-60 sec each
    3-5x total
    .
    .
    📝 Incorporating these exercises into your training program, will make your sessions more efficient & effective. These are just a few of the fat burning moves we utilize @maxsbestbootcamp
    .
    .
    💪 Hope this is helpful! As always, feel free to drop me your thoughts or questions.⬇️
    .
    .
    #fitnesstips #exercises #workouts #danburyct #workoutideas #fitness #workouttips #kettlebell #cardioworkout

  •  3,054  38  17 September, 2019
  • SQUAT BENEFITS🍑
Are you incorporating them into your training?😅
.
Follow 👉 @maxfit
Follow 👉 @maxfit
.
.
📝 Besides building a great backside, you’re body will thank you in so many ways. The benefits start from as little as 5 minutes per day.
.
🏋🏻‍♀️ Make sure you’re incorporating them into your fitness program. We love performing squats with just bodyweight...but also with bands, sliders, maces & kettlebells at @maxsbestbootcamp
.
💪 Hope this is helpful! As always, feel free to drop me your thoughts or questions.⬇️
.
.
#workouttips #fitnessvideos #exercises #fitness #danburyct #fitnessvideo #fitnesstips #workouts
  • SQUAT BENEFITS🍑
    Are you incorporating them into your training?😅
    .
    Follow 👉 @maxfit
    Follow 👉 @maxfit
    .
    .
    📝 Besides building a great backside, you’re body will thank you in so many ways. The benefits start from as little as 5 minutes per day.
    .
    🏋🏻‍♀️ Make sure you’re incorporating them into your fitness program. We love performing squats with just bodyweight...but also with bands, sliders, maces & kettlebells at @maxsbestbootcamp
    .
    💪 Hope this is helpful! As always, feel free to drop me your thoughts or questions.⬇️
    .
    .
    #workouttips #fitnessvideos #exercises #fitness #danburyct #fitnessvideo #fitnesstips #workouts

  •  2,196  26  19 September, 2019
  • “Growth is uncomfortable because you've never been here before – you've never been this version of you. So give yourself a little grace and breathe through it.” - Kristin Lohr ✨

@chloesherman shows us her beautiful grace wearing “Midnight Glow” shorts & sports bra 💜💫
  • “Growth is uncomfortable because you've never been here before – you've never been this version of you. So give yourself a little grace and breathe through it.” - Kristin Lohr ✨

    @chloesherman shows us her beautiful grace wearing “Midnight Glow” shorts & sports bra 💜💫

  •  1,348  26  18 September, 2019
  • What’s your favorite rep range? Let us know in the comments!
  • What’s your favorite rep range? Let us know in the comments!

  •  2,389  77  20 September, 2019
  • I’ll often finish my chest workouts with a fly movement using either the pec deck, dumbbells, or cables.
••••
Starting out with the heavier presses and compound exercises my chest tends to be more drained later in the workout. These give me a chance to challenge my body with a slightly lighter weight but they also give me a chance to stretch out more towards the end!
••••
Try to picture bringing your elbows together more and not your wrists, this will keep you from just angling your arms more and cheating the movement.
••••
Form is key for every exercise but it’s always smart to be extra careful with your shoulders and not just let the weight drop back behind you, keep control throughout the entire range of motion. This also goes for the weight, pick something challenging but not to the point of cheating your reps up. You can see that even in my final reps I’m still keeping my back pressed against the pad and not swinging forward putting unnecessary strain on my joints.
•••• Credit :  @stevekuclo

Follow us ➡️➡️ @gymhealthcenter more posts
Tag your friends ☑️
Thanks for following
  • I’ll often finish my chest workouts with a fly movement using either the pec deck, dumbbells, or cables.
    ••••
    Starting out with the heavier presses and compound exercises my chest tends to be more drained later in the workout. These give me a chance to challenge my body with a slightly lighter weight but they also give me a chance to stretch out more towards the end!
    ••••
    Try to picture bringing your elbows together more and not your wrists, this will keep you from just angling your arms more and cheating the movement.
    ••••
    Form is key for every exercise but it’s always smart to be extra careful with your shoulders and not just let the weight drop back behind you, keep control throughout the entire range of motion. This also goes for the weight, pick something challenging but not to the point of cheating your reps up. You can see that even in my final reps I’m still keeping my back pressed against the pad and not swinging forward putting unnecessary strain on my joints.
    •••• Credit : @stevekuclo

    Follow us ➡️➡️ @gymhealthcenter more posts
    Tag your friends ☑️
    Thanks for following

  •  1,591  4  20 September, 2019
  • Remember slow and steady wins the race everyone. It’s better to have sustainable progress that is slow, than inconsistent progress that is fast.
  • Remember slow and steady wins the race everyone. It’s better to have sustainable progress that is slow, than inconsistent progress that is fast.

  •  535  15  4 hours ago