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07Sep2020

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23Aug2020

Complete LEG WORKOUT | 25 EXERCISES THAT BUILT MY BIG LEGs

25 Leg Workouts That Are Here To Make #LegDay Way More Interesting<br />
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Working out your legs is super-important—beyond just looking awesome. They’re literally what keep you moving all day, so building strength in your lower half (yes, butt included) is crucial.<br />
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Unfortunately, too many of us neglect leg day (a) because they think they’re already working their legs all day, especially if they're doing workouts like running or biking and (b). After all, the leg muscles are so large to start with, it takes longer to ascertain results. Don’t do that! you will get the most important bang for your workout buck by doing strength exercises that specifically target your legs a minimum of once every week.<br />
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Oh, and by the way, you do not get to use an important barbell or any crazy equipment to actually work your lower-body, either. With simple equipment like dumbbells, a stability ball, some resistance bands, and perhaps a kettlebell, you'll reap serious leg day rewards.<br />
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To save you some trouble, I broke down 25 of the simplest leg exercises you'll do. Start incorporating them into your own leg workouts by choosing four big moves that involve multiple joints, like squats, deadlifts, and lunges. From there, add in three or four simpler accessory moves, like clamshells or kickbacks.<br />
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Switch things up every few weeks to remain engaged and you will definitely feel (and see!) the advantages.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjW4ZCw-yznDFxeUaYLRs2kmU5FY8zhymDAm6I-GQ2kVffwj-JVtAaNzkUPEwqPGqcBTaAXfgB1mM-aX9XUWyeUgorQxsWiADX6eoKrS1JD62E-dwUobbAToOHaH9fNqDe-XjIVMzKBwlY/s1600/inner-thigh-workout-1548197631.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Complete LEG WORKOUT | 25 EXERCISES THAT BUILT MY BIG LEGs" border="0" data-original-height="241" data-original-width="480" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjW4ZCw-yznDFxeUaYLRs2kmU5FY8zhymDAm6I-GQ2kVffwj-JVtAaNzkUPEwqPGqcBTaAXfgB1mM-aX9XUWyeUgorQxsWiADX6eoKrS1JD62E-dwUobbAToOHaH9fNqDe-XjIVMzKBwlY/s640/inner-thigh-workout-1548197631.jpg" title="Complete LEG WORKOUT | 25 EXERCISES THAT BUILT MY BIG LEGs" width="640" /></a></div>
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Time: 10 to twenty minutes<br />
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Equipment: Looped resistance band, stability ball, dumbbells<br />
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Good for: legs</h3>
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Instructions: Choose seven or eight exercises from the list below. Perform three or four sets of 10 to 12 reps of every move. Then, rest for 30 to 60 seconds and continuing onto subsequent.<br />
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1. Goblet Squat</h3>
How to: Stand with feet hip-width apart and hold a weight in front of the chest, elbows pointing toward the floor. Push hips back and bend knees to lower into a squat. Push yourself back to start. That's one rep. Do three or four sets of 10 to 12 reps, then rest for 30 to 60 seconds and continue onto your next move. (Remember: You're doing seven or eight total.)<br />
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2. Banded Lateral Walk</h3>
How to: Place a mini resistance band a couple of inches above ankles, and stand with feet hip-width apart, knees slightly bent. Maintaining a tight core, step left foot out to the side, followed by the right. That’s one rep. Do three or four sets of 10 to 12 reps per side, then rest for 30 to 60 seconds and continue onto your next move. (Remember: You're doing seven or eight total.)<br />
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<b>3. Single-Leg Deadlift</b></h3>
How to: Holding a weight in either hand, stand on left leg with palms facing toward thighs. Keep left leg slightly bent while hinging forward at hips, extending the right leg straight behind you, until torso is parallel to the floor. Weights should be lowered straight down as you move until they're almost touching the floor. Drive into left heel to return to standing. That’s one rep. Do three or four sets of 10 to 12 reps on all sides, then rest for 30 to 60 seconds and continue onto your next move. (Remember: You're doing seven or eight total.)<br />
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4. Sumo Deadlift</h3>
How to: Holding two kettlebells or dumbbells, stand with feet slightly wider than hip-width apart, toes pointed out. Position weights in front of thighs, palms facing in. Keeping knees slightly bent, press hips back as you hinge at the waist and lower the weights toward the floor. Squeeze glutes to return to standing. That's one rep. Do three or four sets of 10 to 12 reps, then rest for 30 to 60 seconds and continue onto your next move. (Remember: You're doing seven or eight total.)<br />
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5. Stability Ball Bridge</h3>
How to: Start lying on back with arms by sides, legs bent at 90 degrees (shins parallel to the mat) and feet on the stability ball. Push down into soles, upper back, and arms to lift hips off ground a few inches. Return to start. That's one rep. Do three or four sets of 10 to 12 reps, then rest for 30 to 60 seconds and continue onto your next move. (Remember: You're doing seven or eight total.)<br />
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6. Lateral Lunge with Balance</h3>
How to: Stand with feet hip-width apart, hands at sides. Take a big step to the right, then push hips back, bending the right knee and lowering until the right knee is bent to 90 degrees. Push back to an upright position, lifting the knee and pulling it into the chest with arms. That's one rep. Do three or four sets of 10 to 12 reps on all sides, then rest for 30 to 60 seconds and continue onto your next move. (Remember: You're doing seven or eight total.)<br />
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7. Squat with Heel Raise</h3>
How to: Stand with heels wider then shoulder-distance apart, toes turned out slightly. Bend knees, reach hips back and lower down into a squat. Drop arms down in between legs. Then, drive-in into heels to stand up, circling arms out to the sides. At the top, lift arms straight up overhead and press up onto toes. That's one rep. Do three or four sets of 10 to 12 reps, then rest for 30 to 60 seconds and continue onto your next move. (Remember: You're doing seven or eight total.)<br />
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8. Suitcase Deadlift</h3>
How to: Hold a weight with the left hand, feet shoulder-width apart and right hand clenched in a fist. Keeping abs engaged and knees soft, sit hips back to slowly lower weight until it reaches the middle of the left shin. The back should be parallel to the floor. Pressing through heels and engaging abs, quickly return to start. Squeeze glutes once completely upright. That's one rep. Do three or four sets of 10 to 12 reps, then rest for 30 to 60 seconds and continue onto your next move. (Remember: You're doing seven or eight total.)<br />
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9. Bulgarian Split Squat</h3>
How to: Start standing about two feet in front of a step, holding a weight in each hand. Extend left leg back and place the left foot on the step. Bend knees to lower body as far as you can (or until knee hovers right above the ground), keeping shoulders back and chest up. Pause, then press through the right heel to return to start. That's one rep. Do three or four sets of 10 to 12 reps on each side, then rest for 30 to 60 seconds and continue onto your next move. (Remember: You're doing seven or eight total.)<br />
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10. Sumo Squat</h3>
How to: Stand with heels shoulder-distance apart, then turn toes open slightly. Hold a kettlebell or dumbbell in front of hips. Bend knees, reaching hips back, and lower down into a squat. Allow arms to hang so that the weight remains under shoulders. Lower until hips are slightly below the level of knees. Pause at the bottom for two seconds, then drive into heels to return to standing. That’s one rep. Do three or four sets of 10 to 12 reps, then rest for 30 to 60 seconds and continue onto your next move. (Remember: You're doing seven or eight total.)<br />
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11. Stability Ball Hip Thrust</h3>
How to: Start with arms behind head and elbows wide, upper back pressed into stability ball, legs bent and feet flat on the floor, hips hovering above the mat. Lean back into stability ball and lift hips toward the ceiling until thighs are parallel to the mat. Return to start. That's one rep. Do three or four sets of 10 to 12 reps, then rest for 30 to 60 seconds and continue onto your next move. (Remember: You're doing seven or eight total.)<br />
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12. Isometric Calf Raise</h3>
How to: Hold a pair of dumbbells and stand with feet shoulder-width apart. Keeping the rest of the body still, lift up onto the tips of toes. Hold for up to 30 seconds. That's one rep. Do three or four sets of 10 to 12 reps, then rest for 30 to 60 seconds and continue onto your next move. (Remember: You're doing seven or eight total.)<br />
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13. Reverse Lunge</h3>
How to: Stand with feet hip-width apart, and hold dumbbells in either hand at sides. Step back with the right leg and bend both knees as you lower until knees are both bent at 90-degree angles. Push through the left foot to stand. That's one rep. Do three or four sets of 10 to 12 reps on each side, then rest for 30 to 60 seconds and continue onto your next move. (Remember: You're doing seven or eight total.)<br />
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14. Supported Single-Leg Deadlift</h3>
How to: Stand on left leg with a dumbbell in the right hand, palm facing toward thighs, left arm by side. Step right leg a few feet behind the body, lift the heel and press right toes into the floor for balance. Keep left leg slightly bent. Lean forward, hinging at the hips with a flat back while lowering the weight toward the floor. Drive into the left heel to return to the standing position. That’s one rep. Do three or four sets of 10 to 12 reps on each side, then rest for 30 to 60 seconds and continue onto your next move. (Remember: You're doing seven or eight total.)<br />
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15. Duck Walks</h3>
How to: Stand with feet shoulder-width apart, and cross hands in front of the chest. Slowly sit hips back and down into a half squat position. Keeping hips stable, lower right knee down to the ground, followed by left. Bring right foot forward, followed by left, and return to half-squat position. That’s one rep. Do three or four sets of 10 to 12 reps on each side, then rest for 30 to 60 seconds and continue onto your next move. (Remember: You're doing seven or eight total.)<br />
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16. Curtsy Lunge</h3>
How to: Stand with feet hip-width apart, holding a dumbbell in each hand. Take a big step back with the right leg, crossing it behind the left side at the same time. Bend knees and lower hips until left thigh is nearly parallel to the floor. Keep torso upright and hips and shoulders as square as possible. Return to start. That’s one rep. Do three or four sets of 10 to 12 reps on each side, then rest for 30 to 60 seconds and continue onto your next move. (Remember: You're doing seven or eight total.)<br />
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17. Step Up</h3>
How to: Start standing facing a box or step, holding dumbbells in front of the chest. Place left foot on the bench and right foot on the floor. Pushing through the left foot, lift the body up until standing on top of the bench. Drive right knee up until it forms a 90-degree angle. Pause, then return to start. That’s one rep. Do three or four sets of 10 to 12 reps on each side, then rest for 30 to 60 seconds and continue onto your next move. (Remember: You're doing seven or eight total.)<br />
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18. Pistol Squat</h3>
How to do it: Start standing with feet hip-distance apart. Lift right leg while sitting hips back and bending left knee, bringing body as low as possible while keeping the torso upright. Arms can be held out in front of the chest or out to sides for balance. Driving through left heel, stand up to return to start. That's one rep. Do three or four sets of 10 to 12 reps on each side, then rest for 30 to 60 seconds and continue onto your next move. (Remember: You're doing seven or eight total.)<br />
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19. Lateral Step-Out Squat</h3>
How to: Stand up straight with a resistance band wrapped just below knees. Clasp hands in front of your chest. Take a big step to the right, then bend knees, sit back, and lower hips until thighs are parallel with the floor. Engage glutes and press back up through heels to return to standing. That's one rep. Do three or four sets of 10 to 12 reps, then rest for 30 to 60 seconds and continue onto your next move. (Remember: You're doing seven or eight total.)<br />
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20. Mini Band Clamshells</h3>
How to do it: Lie on the right side with knees bent. Place the mini resistance band around thighs, just above knees. Place left hand on left hip and form a 90-degree angle with right arm to prop yourself up and remain stable. Working against the band, squeeze glutes and thigh muscles to press left thigh up as far as possible. Then slowly bring left thigh back to starting position. This is one rep. Do three or four sets of 10 to 12 reps on each side, then rest for 30 to 60 seconds and continue onto your next move. (Remember: You're doing seven or eight total.)<br />
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21. Mini Band Kickback</h3>
How to: Get on your hands and knees. Put one end of the mini band around right foot and position the other end on the left thigh, just above the knee. While keeping abs tight, contract glutes to slowly kick right leg back until it's straight. At full extension, squeeze glutes for a second. Slowly bring it back down. That’s one rep. Do three or four sets of 10 to 12 reps on each side, then rest for 30 to 60 seconds and continue onto your next move. (Remember: You're doing seven or eight total.)<br />
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<h3>
22. Lying Lateral Leg Raise</h3>
How to: Lie on the right side, resting the right elbow on the ground just below right shoulder, and placing the left hand on the floor in front of the chest for stability. The right leg should be straight on the ground, and the left leg should be bent over the right leg. Without moving any other part of the body, slowly raise the right leg as high as you can. Pause, then return to the starting position. That’s one rep. Do three or four sets of 10 to 12 reps on each side, then rest for 30 to 60 seconds and continue onto your next move. (Remember: You're doing seven or eight total.)<br />
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<h3>
23. Isometric Squat</h3>
How to: Stand with feet shoulder-width apart, hands clasped in front of the chest. Push hips back and bend knees to sink hips until thighs are nearly parallel to the ground. Hold for up to 30 seconds. That's one rep. Do three or four sets of 10 to 12 reps, then rest for 30 to 60 seconds and continue onto your next move. (Remember: You're doing seven or eight total.)<br />
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24. Banded Glute Bridge</h3>
How to: Wrap a resistance band around thighs and lie on back with knees bent, feet on the floor 12 to 16 inches from the butt. Brace core, then press into heels and squeeze glutes to raise hips toward the ceiling while pushing upper back into the ground. Pause in this position and expand the band by pressing knees apart. Return to start. That's one rep. Do three or four sets of 10 to 12 reps, then rest for 30 to 60 seconds and continue onto your next move. (Remember: You're doing seven or eight total.)<br />
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25. Stability Ball Hamstring Curl</h3>
How to: Start lying on back with arms at sides and legs extended at 45-degree angle, feet resting on a stability ball. Press into upper back and arms to lift hips off ground. Then, bend knees and engage hamstrings to pull heels toward butt. Re-extend legs.<br />
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<h2>
10 Quad Exercises That Make Leg Day A Whole Lot Spicier</h2>
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The longest bones in your body are your kidneys, which are located inside your legs. Connected to your femurs are your quadrupeds, which are behind virtually every move you make. That's why quad exercises should play a key role in your workout routine.</div>
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When people refer to the quad, they are really talking about a group of four muscles. "Your quadriceps is a group of four muscles of the hind upper leg: rectus femoris, Vitus medialis, vectors intermedius, and virtuous lateralis," says Joseph Jeffers, head coach of Tone House. "Running, standing, squatting, kicking, and jumping isn't all without your squares." In other words: these muscles are important. Continue scrolling to learn more about the role of your quads in your overall body strength and what exercises can help strengthen them.</div>
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<br /></div>
<h3>
Why Quad Exercises Are Necessary</h3>
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If you think of your body as a building, then your legs are a foundation on which everything stands upright. So not only are they important in your daily movements, but your squares are especially important in terms of length. "It's important to do quad exercises because it's the majority of your leg strength," says Dewan Klein, co-founder, and CEO of Burn Boot Camp.</div>
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Having strong quads will also help increase your performance in all your workouts. "Training to have strong quads will help with performance. And training your quadriceps muscles properly will improve your overall lower body training," says Jeffers, adding that quads work in isolation. Hamstrings and gills need to work together in most low-intensity body exercises, which will help you understand how the exercises are done. "It's all connected.</div>
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Strong leg muscles will not only help you in all your movements but training your quads can strengthen your joint health on top of your muscle strength. "Quad strength is very important to build up over time because it gives stability to your knees and hips," says Klein. This is because those two muscles and the surrounding joints are connected to your every quad movement, and moving your joints means that you are lubricating them (from a longevity point of view. And beneficial).</div>
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<h3>
How to train your quads</h3>
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Because your quads are part of a never-ending movement in your own daily life, it seems like you're working on them technically every day. Even so, Klein recommends focusing on one muscle group once or twice a week for your best strength results. Jeffers echoes this, pointing to quad exercises two to three times a week as a good guide to growth, even though it really depends on your fitness goals. "A runner and a weightlifter can be at different ends of the spectrum, but in general, once or twice a week should be enough to gain strength."</div>
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<br /></div>
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Regardless of how often you train your lower body, it is important to have the right shape in your exercises to reap the benefits. "Proper form is needed not only for proper movement of the right muscles, but also to prevent the forces exerting pressure on the surrounding joints such as the knees, hips, and waist," says Jeffers. So, for example, if you are working through groups representing squats and your form is closed, you may experience joint pain in or near a nearby muscle group.</div>
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This problem can be caused by overcharging. The right shape is important when moving in the right amount because if over time, you are not paying attention to those muscles, other parts of your body are trying to compensate for it, which is why You may experience low back pain or joint problems. Says Klein. In other words, let your powerful quad muscles work. Keep scrolling for how.</div>
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<h2>
11 Quad Exercises to Include Your Workout </h2>
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1. Squat</h3>
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Jeffers is a big fan of the classic squat. "It's a very basic movement that takes in all kinds of sports and everyday life." With your legs slightly apart from the width of the hip, keep your elbows straight while sticking to your hips. Press back against your heels and squeeze your glutes when you are standing behind.</div>
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<h3>
2. Lungs</h3>
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Another OG that does the trick for your quads? Long. "The lungs help improve unilateral strength, which in turn mimics our normal mobility," says Jeffers. "Increasing the strength here will improve the stability of your hips and knees."</div>
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Place one foot in front of the other and lower your torso as your front knees and back knees bend. Your front knee should not extend from your toes to the past, and your back knee should be illuminated just above the floor before being pushed back to stand.</div>
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<h3>
3. Jump Jumna</h3>
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Cain turns to jump squats to burn quick, efficient quads, a cardio variation of the classic squat.</div>
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Sit with your legs shoulder-width apart and sit down, until your quads are parallel, sit down and lean yourself back a little by jumping off the floor. Hold it for a minute as soon as possible.</div>
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<h3>
4. Divide the squats</h3>
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Another squat variation that strengthens your quad is split squat. "Split squats will help you focus on your form because the movement is slower and more targeted," he says.</div>
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Place your left foot forward, your right foot back, and slowly bend both knees until your right knee is slightly off the ground. Next, use your quad muscles to push yourself back into your left leg.</div>
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<h3>
5. Jumping</h3>
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Another exercise that will challenge your quads is to jump. Treflift CEO Heather C. White loves plywood metric exercise because jumping doubles the basic work you do to keep your body stable. "The jump also turned it into a cardio movement, so you're hitting your lower body and sweating a ton at the same time."</div>
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To strengthen yourself, using your core muscles, enter a standard lounge position, dive deeper into a deeper lunge, and jump upwards. When you jump in the air, switch the legs to reverse and move forward with the other leg. Make sure your knees are long at the ankles, your chest is long and you can move as softly as you can to the ground.</div>
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<h3>
6. Spider-Man push-ups</h3>
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Although this arm feels like an exercise, White loves Spiderman push-ups because it also works with your quads and your hips.</div>
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<br /></div>
<div>
Enter the standard push-up position. As you go down, bend your knees at your elbows. After contacting, return to the push-up position.</div>
<div>
<br /></div>
<h3>
7. In the realm of social justice</h3>
<div>
White recommends social justice squats as a really tough but really effective workout that targets your quads, squats, and hamstrings at the same time.</div>
<div>
<br /></div>
<div>
Bring your legs behind your head and keep your chest long while keeping your legs away from the width of your hips. Dip your hands behind your head into the pole. Slowly bring one knee down, then the other, holding low and keeping your chest long. Inhale, exhale, then step one leg back into your squat position, then with the other leg. This is a representative</div>
<div>
<br /></div>
<h3>
8. Bear crawl</h3>
<div>
"You're balancing the whole exercise," says Bear White. So it needs basic stability, and this movement hits all your muscles.</div>
<div>
<br /></div>
<div>
Start in a tablet position. Place your knees above your wrists and hips. Keep your knees off the floor so they are bent. Move your opponent's hand to move past your opponent's foot. You can also add by moving back and forth or backward. When you move, place the weight on your hands and fingers and keep your back flat.</div>
<div>
<br /></div>
<h3>
9. Brake denser catheter</h3>
<div>
Another quad exercise that tests your balance skills: Brake Density Cactus. "It's extremely challenging, but it's a great way to work on your core, buttocks, and whole body," says White.</div>
<div>
<br /></div>
<div>
From the bear's crawl position, lift your right arm and left leg, pivot your body, and kick your left leg so that your body is off the ground and you are in a sitting position. Repeat on the other side.</div>
<div>
<br /></div>
<h3>
10. Tick jump</h3>
<div>
"These kinds of explosive moves work all over the body and are very challenging," says White of Tuck Jump, which really removes your quads, gills, and hamstrings.</div>
<div>
<br /></div>
<div>
Start by standing with your legs hip-width apart. Extend your arms in front of you. Light drowning and jumping in the air, stretching your knees to your chest, and extending your arms.<br />
<br />
<br /></div>
</div>
<iframe allowfullscreen="" frameborder="0" height="360" src="https://www.youtube.com/embed/Sv_m1FtNY74?autoplay=1&controls=0&iv_load_policy=3&rel=0&showinfo=0" type="text/html" width="640"></iframe>

<div>
<br /></div>
<h2>
10 YouTube Workouts That Will Have Your Leg Muscles Burning In Just 30 Minutes</h2>
<div>
<div>
Some people like the day of the legs, others are afraid of it, and there are some of us who stand somewhere in the middle. No matter what position you take, it is important to keep your feet out. After all, they are taking us to life. In addition, exercising your leg muscles can be a game-changer not only for your fitness but also for your daily life. Even if you are not a marathon runner or cyclist, straight activities like walking up stairs, lifting heavy objects, and even standing will help you gain increased strength and balance from working your lower body. Can be made easier.</div>
<div>
<br /></div>
<div>
You do not need a leg press or a ladder to move your feet. In fact, all you need to do is make this laptop or smart device a physical place to go along with this incredible YouTube workout. These 30 minutes of low physical activity will help strengthen and nourish your calves, your streets, and everything in between!</div>
</div>

Complete LEG WORKOUT | 25 EXERCISES THAT BUILT MY BIG LEGs

25 Leg Workouts That Are Here To Make #LegDay Way More Interesting Working out your legs is super-important—beyond just looking awesome. They’re literally what keep you moving all day, so building strength in your lower half (yes, butt included) is crucial. Unfortunately, too many of us neglect leg …

23Aug2020

Workouts for Abs! Get Abs in 2 WEEKS | Abs Workout Challenge

Abs Abs Abs! Everyone seems to be asking for a QUICK and short schedule, so I put together a 2 weeks schedule to help you get closer to those defined abs and to lose weight. A 2 weeks program is easier to commit to, and you can always do it again after you finish it!<br />
<br />
Warning: please take proper breaks in between if needed don't rush with the video. It can give you severe injury.<br />
And don't do exercises which are difficult like the up and down plank if you don't have strength in your arms<br />
I got chest cramps and my breast hurt like someone is stabbing also it has got stiffened near ribs.<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMMxoqO6si5Pg3cD2WI_YRvso-bvEIahA1NYbcQROyZeDzZ0PC6zkGkkgHkpR6IEVzx74AJqSKxQO67LZuw1olFkTOcIqVHD7ZdTOh7ndq-YpFgngIkLHYlQCBNT4HWtRxdXiQJ9S3ekU/s1600/abs.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Workouts for Abs! Get Abs in 2 WEEKS | Abs Workout Challenge" border="0" data-original-height="720" data-original-width="1280" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMMxoqO6si5Pg3cD2WI_YRvso-bvEIahA1NYbcQROyZeDzZ0PC6zkGkkgHkpR6IEVzx74AJqSKxQO67LZuw1olFkTOcIqVHD7ZdTOh7ndq-YpFgngIkLHYlQCBNT4HWtRxdXiQJ9S3ekU/s400/abs.jpg" title="Workouts for Abs! Get Abs in 2 WEEKS | Abs Workout Challenge" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><br /></td></tr>
</tbody></table>
I just started this as I’m getting really fed up with my body earlier on tonight I was drinking a coke and I just started looking at it a started to feel disgusted so I poured it down the sink and got a glass of water with ice and was like I’m gonna do this I’m gonna make a change, I managed to punch all the way through this workout maybe adding a few more seconds to the breaks but at least attempting all the workouts and punching through !! good luck to everyone else attempting this !!<br />
<br />
<b>AB WORKOUT! // No Equipment</b><br />
<b><br /></b>
I had a bad day today: binged and ate spoons of PB and ... pure sugar... But tonight I told myself I would still do the workout (I usually try and get it done in the morning otherwise I keep putting it off) and I did! Just finished day 6 of the 2020 summer shred and I am getting back on track! :) Tomorrow is a new day! Normally when I do one thing wrong, eat one thing wrong my mind goes to "the whole day is worthless, might as well continue with the unproductive, self-deprecating and unhealthy habits" and I had a moment of that today, but I overcame it and did my workout and at the moment I still feel fat from the binge, but I am also proud of myself. Thank you, Chloe Ting! <3 You are helping me in ways beyond getting fitter! :)<br />
<br />
<b>6 MINUTE AB WORKOUT!!! (no equipment)</b><br />
<div>
<br /></div>
A quick ab circuit workout to finish your strength sessions with or to do just for an everyday core burner!<br />
50 seconds on, 10-second rest.<br />
<br />
Ex 1. Straight Body Crunches<br />
Ex 2. Leg Lift Extensions<br />
Ex 3. Single-Leg Leg Lifts<br />
Ex 4. Dish Tucks (assisted elbows)<br />
Ex 5. Ankle Taps<br />
Ex 6. Plank Twists<br />
<br />
<h3>
<b>7 MINUTE AB WORKOUT! // No Equipment | Demi Bagby</b></h3>
<div>
<div>
Hi!!! I hope you guys enjoy this workout as much as I do! I will be posting workouts every week soooo let’s get after it together! Tag me on Instagram with your videos and sweaty selfies 🤗 id love to share 💙</div>
<div>
<br /></div>
<div>
50 SECONDS ON 10 SECONDS REST</div>
<div>
1. Single-Leg Raises</div>
<div>
2. Bicycle Kicks</div>
<div>
3. Leg Raise to Knee Tuck</div>
<div>
4. Hip Dips</div>
<div>
5. Lower Body Leg Raise </div>
<div>
6. Oblique Crunch</div>
<div>
7. Full Body Crunch</div>
</div>
<br />
<br />
Train along with Arica Sky with this 8-minute ab workout that has you achieving your goals, getting the results you desire, and helping you get in the best shape of your life!<br />
<br />
<br />
Abs Abs Abs! Everyone seems to be asking for a QUICK and short schedule, so I put together a 2 weeks schedule to help you get closer to those defined abs and to lose weight. A 2 weeks program is easier to commit to, and you can always do it again after you finish it!<br />
<br />
Warning: please take proper breaks in between if needed don't rush with the video. It can give you severe injury.<br />
And don't do exercises which are difficult like the up and down plank if you don't have strength in your arms<br />
I got chest cramps and my breast hurt like someone is stabbing also it has got stiffened near ribs.<br />
<br />
I just started this as I’m getting really fed up with my body earlier on tonight I was drinking a coke and I just started looking at it a started to feel disgusted so I poured it down the sink and got a glass of water with ice and was like I’m gonna do this I’m gonna make a change, I managed to punch all the way through this workout maybe adding a few more seconds to the breaks but at least attempting all the workouts and punching through !! good luck to everyone else attempting this !!<br />
<br />
<b>AB WORKOUT! // No Equipment</b><br />
<b><br /></b>
I had a bad day today: binged and ate spoons of PB and ... pure sugar... But tonight I told myself I would still do the workout (I usually try and get it done in the morning otherwise I keep putting it off) and I did! Just finished day 6 of the 2020 summer shred and I am getting back on track! :) Tomorrow is a new day! Normally when I do one thing wrong, eat one thing wrong my mind goes to "the whole day is worthless, might as well continue with the unproductive, self-deprecating and unhealthy habits" and I had a moment of that today, but I overcame it and did my workout and at the moment I still feel fat from the binge, but I am also proud of myself. Thank you, Chloe Ting! <3 You are helping me in ways beyond getting fitter! :)<br />
<br />
<b>6 MINUTE AB WORKOUT!!! (no equipment)</b><br />
<div>
<br /></div>
A quick ab circuit workout to finish your strength sessions with or to do just for an everyday core burner!<br />
50 seconds on, 10-second rest.<br />
<br />
Ex 1. Straight Body Crunches<br />
Ex 2. Leg Lift Extensions<br />
Ex 3. Single-Leg Leg Lifts<br />
Ex 4. Dish Tucks (assisted elbows)<br />
Ex 5. Ankle Taps<br />
Ex 6. Plank Twists<br />
<br />
<h3>
<b>7 MINUTE AB WORKOUT! // No Equipment | Demi Bagby</b></h3>
<div>
<div>
Hi!!! I hope you guys enjoy this workout as much as I do! I will be posting workouts every week soooo let’s get after it together! Tag me on Instagram with your videos and sweaty selfies 🤗 id love to share 💙</div>
<div>
<br /></div>
<div>
50 SECONDS ON 10 SECONDS REST</div>
<div>
1. Single-Leg Raises</div>
<div>
2. Bicycle Kicks</div>
<div>
3. Leg Raise to Knee Tuck</div>
<div>
4. Hip Dips</div>
<div>
5. Lower Body Leg Raise </div>
<div>
6. Oblique Crunch</div>
<div>
7. Full Body Crunch</div>
</div>
<br />
<br />
Train along with Arica Sky with this 8-minute ab workout that has you achieving your goals, getting the results you desire, and helping you get in the best shape of your life!<br />
<br />
<br />
<b>Tags:</b><br />
abs, abs workout, abs exercise, lower abs workout, intense ab workout, 10-minute abs, flat belly exercise, flat belly workout, flat belly in 30 days, flat belly in 2 weeks, flat belly program, abs workout program, abs program, workout, exercise, flat stomach, flat tummy, female abs, female six-pack, how to get abs, sexy abs, girl abs, quick way to get abs, get abs quick, abs fast,10 mins workout

Workouts for Abs! Get Abs in 2 WEEKS | Abs Workout Challenge

12Jun2020

Plus Size Bikini Lookbook || Bikini Collection For Plus Size || Curvy Bikini

Plus Size Bikini Lookbook||Bikini Collection For Plus Size||Curvy Bikini. When you go on vacation, you must pack the most stylish and comfortable plus size beach outfits. Especially when you go to the beach, you want to wear something that makes you feel comfortable, feminine, covers your swimsuit and you can also wear after the beach for a walk or a drink. We have gathered some of the most stylish plus size beach outfits for this summer that you can wear all day long, along with your swimsuit. I hope this video gives you body confidence and inspiration.<br />
<br />
Women come in a variety of body shapes, and for this reason, some women who are curvy find it hard to find a bikini that fits them well in all the right places.<br />
<br />
<br />
Dear beloved! A special thanks to all of you for your massive support and for giving me the chance to continue making videos. When I make a video, I think of all of you and I always want to bring you advanced videos that you want to see with respect. I always love to give you the best words that fuel my desire to make videos. Sometimes I discourage, but you always make me feel special. I am very thankful that you all take the time to watch my videos. Thank you all.<br />
THANKS FOR WATCHING! And Please Subscribe For More IDEAS.<br />
---------------------------------------------<br />
Credit:<br />
 Model: La'Tecia Thomas<br />
 IG:@La'Tecia Thomas<br />
-----------------------------------------------------<br />
Elektronomia - Sky High<br />
Music provided by (NCS)NoCopyrightSounds<br />
Download Link:https://www.youtube.com/watch?v=TW9d8...<br />
<br />
!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!WARNING!!!!!!!!!!!!!!!!!!!!!!<br />
MY GOAL IS NOT TO PROMOTE NUDITY OR SEXUAL CONTENT.<br />
Just we make all these videos and photos to help plus size women find attractive outfits ideas and body image.<br />
THANKS FOR WATCHING! And Please Subscribe For More IDEAS.<br />
<br />
<iframe allowfullscreen="" frameborder="0" height="360" src="https://www.youtube.com/embed/rtF7ENs6iRY?autoplay=1&controls=0&modestbranding=1&rel=0&showinfo=0" type="text/html" width="640"></iframe><br />
<br />
<br />
Plus Size Bikini Lookbook||Bikini Collection For Plus Size||Curvy Bikini. When you go on vacation, you must pack the most stylish and comfortable plus size beach outfits. Especially when you go to the beach, you want to wear something that makes you feel comfortable, feminine, covers your swimsuit and you can also wear after the beach for a walk or a drink. We have gathered some of the most stylish plus size beach outfits for this summer that you can wear all day long, along with your swimsuit. I hope this video gives you body confidence and inspiration.<br />
<br />
Women come in a variety of body shapes, and for this reason, some women who are curvy find it hard to find a bikini that fits them well in all the right places.<br />
<br />
<br />
Dear beloved! A special thanks to all of you for your massive support and for giving me the chance to continue making videos. When I make a video, I think of all of you and I always want to bring you advanced videos that you want to see with respect. I always love to give you the best words that fuel my desire to make videos. Sometimes I discourage, but you always make me feel special. I am very thankful that you all take the time to watch my videos. Thank you all.<br />
THANKS FOR WATCHING! And Please Subscribe For More IDEAS.<br />
---------------------------------------------<br />
Credit:<br />
 Model: La'Tecia Thomas<br />
 IG:@La'Tecia Thomas<br />
-----------------------------------------------------<br />
Elektronomia - Sky High<br />
Music provided by (NCS)NoCopyrightSounds<br />
Download Link:https://www.youtube.com/watch?v=TW9d8...<br />
<br />
!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!WARNING!!!!!!!!!!!!!!!!!!!!!!<br />
MY GOAL IS NOT TO PROMOTE NUDITY OR SEXUAL CONTENT.<br />
Just we make all these videos and photos to help plus size women find attractive outfits ideas and body image.<br />
THANKS FOR WATCHING! And Please Subscribe For More IDEAS.<br />
<br />
Copyright Disclaimer<br />
Under Section 107 of the Copyright Act 1976, allowance is made for 'Fair Use' for purposes such as criticism, comment, news reporting, teaching, scholarship, and research, Fair use is a permitted by copyright statute that might otherwise be infringing, Non-profit, educational or personal use tips the balance in favor of fair use. #MRBUCHA#plussizefashion Video Credit:<br />
 I am very thanks full to my all respected plus size and curvy women fashion models, blogger, an influencer who belongs to plus size fashion industry!!!!

Plus Size Bikini Lookbook || Bikini Collection For Plus Size || Curvy Bikini

26May2020

kettlebell workout for beginners | kettlebell workouts for abs

the kettlebell workout for beginners and single kettlebell workout also kettlebell workouts for abs and use kettlebell workout for weight loss for all female fitness models.<br />
<br />
<br />
I took a much needed day off from social media/ my phone yesterday as I thought it was fueling my anxiety even more. I’ve been lacking motivation and very lonely quarantining by myself, to be honest. I am here to motivate you guys though!!! This workout will get your heart pumping and will challenge your upper body, lower body, and core. ❤️ SAVE, SHARE, and let’s crush it together! 💪🏼 LINK in my bio for my @ home programs!⁣<br />
⁣<br />
<b>1) Bear Crawl Hold w/ KB Pass - </b><br />
<br />
Start on your hands and knees. Lift your knees 2-3 inches off the ground and do your best to hold them there. Reach across your body and grab the kb with your right hand and slide it to the right side of your body. Alternate left and right hands. Make sure you are focused on keeping your hips still throughout the exercise. Do 20 reps! ⁣<br />
<b>⁣</b><br />
<b>2)Low Squat Hold w/ Figure 8 - </b><br />
<br />
Start in a low squat position, staying as low as possible throughout the exercise. Keeping your core tight and engaged, start weaving the kb through your legs in a figure 8 pattern. Do 10 reps in one direction and then change directions.⁣<br />
⁣<br />
<b>3) Squat to Upright Row - </b><br />
<br />
Start standing tall with your KB in both hands and hanging it between the legs. Complete a squat, dropping the kb to the floor. On your way to a standing position, pull the kb to chest height (elbows high and upper arms parallel to the ground at the top position). Try to relax your upper traps so you're not shrugging your shoulders to your ears. Repeat 20 times!⁣<br />
⁣<br />
<b>4) Heel Sit to Shoulder Press - </b><br />
<br />
Start in a tall kneeling position with the kettlebell at your chest. Sit back onto your heels. To come back up, think about driving your hips forward and squeezing your glutes. As you come back up to a tall kneeling position, press the kb overhead. Repeat 20 times.<br />
<br />
<b>5) Bent-Over Single Arm Row - </b><br />
<br />
Start with your feet hip-width apart hinging over at the hips so that your upper body is almost parallel to the ground. Keep your back flat and your core tight. With the KB in your left hand, complete 12 single-arm rows before switching sides.⁣<br />
⁣<br />
<b>6) Weighted Leg Abduction -> </b>
<br />
<b><br /></b>
my caption is too long for IG to check my Facebook page for the last 3 moves!! 🙈<br />
<b><br /></b>
<iframe frameborder="0" height="360" src="https://www.youtube.com/embed/9CficY8OxGU?autoplay=1&controls=0&fs=0&rel=0&showinfo=0&vq=medium" type="text/html" width="640"></iframe>

<br />
<br />
<br />
<br />
Please write done your suggestions in the comment share with friends<br />
Thanks for reading

kettlebell workout for beginners | kettlebell workouts for abs

the kettlebell workout for beginners and single kettlebell workout also kettlebell workouts for abs and use kettlebell workout for weight loss for all female fitness models. I took a much needed day off from social media/ my phone yesterday as I thought it was fueling my anxiety even more. I’ve been…

15Apr2020

Let’s get sweaty with some HIIT! 😅💦 workout at home

Let’s get sweaty with some HIIT! 😅💦⠀<br />
⠀⠀<br />
20 minutes, your body and a little space: that’s all we’re gonna need and the endorphins will be real!⠀<br />
⠀⠀<br />
The 30s of exercise followed by 30s rest, switching exercise each time and completing the full set 3x (or 2x if that feels right for now ♥️)⠀<br />
⠀⠀<br />
Hit save and let’s do this!⠀<br />
⠀⠀<br />
💦 Side shuffle to explosive squat: we’re firing up fast in the squat and coming up onto the toes to make sure there’s power in the move ⚡️⠀<br />
⠀⠀<br />
💦 Mountain climber taps: keep that core braced and don’t lock the standing arm⠀<br />
⠀⠀<br />
💦 Kneeling squat jump to squat jump: there’s an easier variation which doesn’t include the kneeling squat jump if you just keep watching 😉⠀<br />
⠀⠀<br />
💦 Lunge front knee drive: driving hard in the lunge to create the speed to take the knee up!⠀<br />
⠀⠀<br />
💦 Hands down fast feet: use the core to stabilize all the movement and try to keep the knees in the same place as much as you can! This is hard to get a perfect technique but you got it!⠀<br />
⠀⠀<br />
💦 A calf jumps only a slight bend in the knees with each rep because we want to prioritize driving up with the calves by pointing your feet!⠀<br />
⠀⠀<br />
For my science-based training programs approved by a world-leading dietetics expert behind British Olympic athletes, the link in my bio has you covered for building muscle, losing fat, getting back into fitness and much more! 💛⠀<br />
⠀⠀<br />
Love ya and have fun!⠀<br />
<br />
<h2>
FULL BODY NO EQUIPMENT WORKOUT! </h2>
<br />
Low impact and no equipment needed. Perfect for apartments or injury prone! @courtneyblackapp allows you to have me as your personal trainer from your own home. Your diet and your training are done for you, all you have to do is follow! With hundreds of tasty, simple and healthy recipes to choose from.<br />
1️⃣DIP VARIATION 15 REPS 3 SETS<br />
2️⃣BRIDGE 25 REPS 3 SETS<br />
3️⃣BURPEE VARIATION (STEP BACK IF CANNOT HOP BACK) 15 REPS 3 SETS<br />
4️⃣CRAB THRUST WITH MARCH OUT 15 REPS 3 SETS<br />
5️⃣PLANK ROCKS 25 REPS 3 SETS<br />
6️⃣BEAR CRAWL CLIMBER 20 REPS 3 SETS<br />
7️⃣CURTSEY LEG LIFT 15 REPS 3 SETS<br />
<br />
<h2>
A very sweaty HIIT workout! 💦🥵 </h2>
<br />
These exercises really challenged my endurance wow 😅 Remember to try and keep the form throughout the workout, GIVE IT YOUR ALL AND HAVE FUN!! You’ll use your core lots in this workout, so make sure to keep it engaged! 🔥 ⁣ ⁣<br />
WORKOUT:⁣<br />
Complete 3 rounds:⁣<br />
Beginner - 15 secs on and 45 secs off ⁣<br />
Intermediate - 30 secs on and 30 secs off ⁣<br />
Advanced - 45 secs on and 15 secs off ⁣<br />
⁣<br />
1️⃣ High knee pull down⁣<br />
2️⃣ Walking plank (drag your feet behind)⁣<br />
3️⃣ Suicide burpee⁣<br />
4️⃣ 4 jabs - 4 high knee ⁣<br />
5️⃣ Tricep reach kick⁣<br />
<br />
<h2>
✨Abs & core at home✨⁣</h2>
⁣<br />
Here is a no-equipment abs & core workout! Add this onto the end of a session this week or pop down on the floor during all that binge-watching and get it done! No excuses! 😁💪🏼💗 The Strong&Sxy exercise mat shown here is 15% OFF with code STRONGWOMEN15. 💪🏼⁣<br />
⁣<br />
WORKOUT: ⁣<br />
1️⃣ side plank⁣<br />
4 sets x 1 min⁣<br />
2️⃣ flutter kicks⁣<br />
4 sets x 20 reps⁣<br />
3️⃣ elbow to knee crunch⁣<br />
4 sets x 12 reps (each side)⁣<br />
4️⃣ jackknife sit-ups⁣<br />
4 sets x 12 reps⁣<br />
5️⃣ toe touches⁣<br />
4 sets x 10 reps⁣<br />
6️⃣ tuck crunch⁣<br />
4 sets x 12 reps⁣<br />
⁣<br />
The StrongandSxy Fitness App features full workouts just like this one to sculpt your physique. Whether you are looking to shed body fat or build muscle we have you covered. Click the link in bio to take advantage of 50% OFF all web subscriptions. #strongandsxy 💪🏼💗<br />
<br />
I’ve had lots of requests for workouts with no equipment so I’ve prepared this one which is 100% going to challenge your muscles. These exercises are tough even without adding extra weight but feel free to use a resistance band or dumbbells if you want to add more intensity. The 1 & 1/2 rep Bulgarian split squats nearly made me cry 😭<br />
Also, I’ve left all these clips as ‘real-time’ so you can see exactly how slow I’m taking each and every rep whilst focusing on the mind to muscle connection 🧠💪🏻<br />
.<br />
.<br />
.<br />
Now for the workout... perform 3 rounds as a circuit. Honestly guys = 🥵<br />
1️⃣ Lying Hip Abductions - 10 reps each side<br />
2️⃣ Reverse Frogger Abductions - 10 reps<br />
3️⃣ Sumo Squat Side Lunge Complex - 8 full reps<br />
4️⃣ 1 & 1/2 rep Bulgarian Split Squats - 8 reps each leg<br />
5️⃣ Split Stance Side Lunge - 10 reps each side<br />
6️⃣ Single-Leg Glute Bridge - 10 reps each side<br />
7️⃣ Squat to Side Kick - 12 reps.<br />
<br />
<iframe frameborder="0" height="360" src="https://www.youtube.com/embed/y9FiMsQef6I?autoplay=1&controls=0&fs=0&rel=0&showinfo=0&vq=medium" type="text/html" width="640"></iframe>

Let’s get sweaty with some HIIT! 😅💦 workout at home

Let’s get sweaty with some HIIT! 😅💦⠀ ⠀⠀ 20 minutes, your body and a little space: that’s all we’re gonna need and the endorphins will be real!⠀ ⠀⠀ The 30s of exercise followed by 30s rest, switching exercise each time and completing the full set 3x (or 2x if that feels right for now ♥️)⠀ ⠀⠀ Hit sa…

14Apr2020

CORE FOR SORE ABS .Workout at home

CORE FOR SORE ABS.<br />
.<br />
Because, if you haven’t heard, getting strong “Quarantine Abs” is a THING 🔥🔥🔥....okay, I made that up, but it could be....😛 (Also, eating entire pans of brownies and calling them “health food” because they have beans in them is also a thing 😋😋😋 See my highlights for the recipe).<br />
.<br />
<br />
ZOOM classes: Mon and Fri 9-10am (sign up on the www.BlackDogYoga website) or Mon/Wed/Fri 12-1:30pm, Tues 9am, Thurs 5pm and Sunday 10:30am-12pm. Click the link in my bio to join the class! These are by donation. Venmo is @Angela-Kukhahn for those that want to donate...<br />
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I did these the other day and woke up with the most delightfully sore abs after, so of course, I decided to share them with you! 😃<br />
Start lying on your back. Reach your arms overhead. Take a deep inhale and as you exhale curl up, bend your right knee and plant your left palm. Reaching with your right hand try to touch your left toes. (Remember it is always opposite hand to opposite foot) .<br />
.<br />
Then lie down and switch sides. Get the hang of going side to side before you try to add on. If you need help place blocks on either side of you so that you can plant your palm on the block and it will give you a little more room. Even two blocks if you need to!.<br />
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After a few rounds see if you can lift up and step through to a lunge and back. This abdominal compression abs activation is so key for ALL pressing movements so if you are on the quest for the press, these are your friend for sure! Enjoy!.<br />
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Want to practice these with me online? Click the link in my bio and join me on Playbook. This is a video clip from my most recent class!👆 The first week is FREE. ❤️<br />
.<br />
What advice would you give for someone who wants to better themselves through yoga but hasn't been very active with wellness<br />
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<h2>
HOME LEGS AND BOOTY🍑⁣</h2>
⁣<br />
Make sure you tag a friend if they need more home workout ideas 💕 Also, don’t forget to give this video a like to support my content and videos!⁣<br />
⁣<br />
Today is a leg day! Follow each slide with the full workouts posted :)⁣<br />
⁣<br />
As far as restocks of any of my products, please follow my Insta stories! I am trickling in some products but won’t have a huge restock for a little. We are doing our best to still be getting the product for y’all!⁣<br />
<br />
These are my favorite and go-to butt exercises 🍑 they’re in no particular order and I always include some of them in my glutes workouts 🍑 especially at the moment when I’m only working out from home 😬 with 5kg, 7.5kg, and 10kg dumbbells as well as resistance bands ☺️<br />
Some indication about the weight that I would personally use for each of them:<br />
<br />
1. Light mini resistance band or 5 lbs<br />
2. 10 to 20 lbs<br />
3. 10 lbs<br />
4. 10 lbs or medium mini resistance band<br />
5. Heavy mini resistance band<br />
6. No weight<br />
7. 20 lbs + long resistance band<br />
8. 10 lbs<br />
9. Medium or heavy mini band<br />
10. No weight<br />
<br />
<iframe frameborder="0" height="360" src="https://www.youtube.com/embed/JzYWCYSd67Q?autoplay=1&controls=0&fs=0&rel=0&showinfo=0&vq=medium" type="text/html" width="640"></iframe>

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My cute mat by my sugarman 🍋 🍌 🍋 .<br />
#corework #creativecore #playbook #yoga #coretutorial #coreideas #yogavideo #handstands #tutorial #aloyoga #yogatutorials #aloyoga #inversions #inversion #yogagirl #mobility #flexibility #core #abs #corework #mysugarmat

CORE FOR SORE ABS .Workout at home

CORE FOR SORE ABS. . Because, if you haven’t heard, getting strong “Quarantine Abs” is a THING 🔥🔥🔥....okay, I made that up, but it could be....😛 (Also, eating entire pans of brownies and calling them “health food” because they have beans in them is also a thing 😋😋😋 See my highlights for the r…

14Apr2020

🏠 LEG DAY 🍑 workout At home TARGET UPPER GLUTES

🏠 LEG DAY 🍑 👉🏼 from today’s LIVE session 🔥 Save + Like and share it with your babes💕⁣⁣<br />
⁣<br />
I hope today’s music choices were much better than last time 😅🤣 I know it pumped me up!⁣<br />
⁣<br />
Make sure you guys tune in to the beginning and stay toward the end for announcements I share with you where I get my bands from (mina sportswear) any supplements I take or the updates of my “6-week fat loss program” I am running right now (link in bio to sign up!) 👉🏼 by the way hurry because we do have limited spots and I don’t want you guys to miss the mini-challenges we’re doing starting next week!⁣<br />
⁣<br />
1️⃣FIRE HYDRANT TO CIRCLE KICKS: increase resistance | 4X15⁣<br />
2️⃣BANDED REVERSE HYPERS: place feet in diamond shape then kick back | 4X20⁣<br />
3️⃣CURTSEY LUNGE TO LATERAL KICK: increases resistance | 4X15⁣<br />
4️⃣SQUAT HOLDS WITH ABDUCTIONS: abduct 3-4 times at the bottom of the squat | 4X12-15⁣<br />
5️⃣BANDED REVERSE LUNGES TO GOOD MORNING: use socks or sliders for this move | 4X15⁣<br />
6️⃣SINGLE-LEG KNEELING HIP THRUST: hinge forward and squeeze at the top | 4X20⁣<br />
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BOOTY BURNER!! Made this for you babes, so when the IG LIVE is gone, you can do this booty burner 2-3x a week! Insanely proud of all you babes showing up!<br />
-<br />
<b>squat.guide 🍑🍑🍑</b><br />
-<br />
45 seconds on x 15 seconds rest - 3 rounds 💦<br />
Lateral walks w/ jump squat<br />
Standing kickbacks (R)<br />
Standing kickbacks (L)<br />
Donkey Kicks (R)<br />
Donkey Pulses (R)<br />
Booty tucks (R)<br />
Donkey Kicks (L)<br />
Donkey Pulses (L)<br />
Booty tucks (L)<br />
Frog kicks<br />
Frog kick hold<br />
Sami Clarke.<br />
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<br />
<br />
<b>HOME LEGS 👏🏼</b><br />
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TAG a friend!<br />
.<br />
Since you loved my “Glider Abs” workout, I figured I’d show you how you can use them for leg exercises as well! 🤗 If you don’t have gliders, here are awesome substitutions: towel, frisbee, paper plate, sock (depending on how slippery your floors are!)<br />
. Don’t underestimate these babies 😅 I promise you, you will feel the 🔥🙌🏼<br />
.<br />
1️⃣ Curtsy lunge glides- 4x20 each leg<br />
2️⃣ Squat/reverse lunge glides- 4x15 each leg<br />
3️⃣ Lateral glides- 4x15 each leg<br />
4️⃣ Sumo glides- 4x10 each leg.<br />
brett stir 🎥💕<br />
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Song- Too close for comfort- josh charm<br />
<br />
<br />
🌀This sequence targets those places where tension and stress invisibly live - like in the neck, shoulders, upper back, and hips...<br />
I recommend staying in each pose for 1-2 minutes but ultimately you decide what’s best for you.<br />
⠀<br />
The flow:-<br />
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🌀Seated neck stretch<br />
<br />
🌀Seated sidestreets<br />
<br />
🌀Forward neck hug<br />
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🌀Cow pose<br />
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🌀Tiger pose<br />
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🌀Low lunge with cactus arms<br />
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🌀Clasped hands shoulder stretch<br />
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🌀Eagle arms<br />
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🌀puppy pose with shoelace legs<br />
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🌀Seated twist<br />
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🌀Folded shoelace<br />
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🌀Reclined Pigeon<br />
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⠀<br />
I hope this routine helps you destress and feel good this Sunday or if you’ve no time today, save it for in the week after work - I promise you you’ll love it.<br />
⠀<br />
Energy boost yoga 🧘🏻‍♀<br />
⠀<br />
❄My mornings are all about efficiency. I have to be at work for 8am so I have 2 choices if I want mat time before work. Either wake up at 5am (which isn’t going to happen) or find a quick full-body flow.<br />
⠀<br />
❄Yep, the second it is!<br />
⠀<br />
❄Not only does it take in under 15 minutes it helps boost energy, create mental focus, be your meditation for the day moving meditation and it makes you feel calm yet strong before you even leave the house!!<br />
⠀<br />
The flow is as follows;<br />
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🌤Tadasana.<br />
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☕Lift right knee.<br />
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🌤High lunge.<br />
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☕Twist open arms.<br />
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🌤Hands to the mat.<br />
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☕Plank.<br />
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🌤Hold and 3 breaths.<br />
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☕Side plank 3 breaths.<br />
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🌤Downward facing dog.<br />
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☕Sweep right leg up; 3 legged dogs.<br />
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🌤Lower lifted kneeling leg to the mat; low lunge.<br />
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☕Sit back into boat pose with support.<br />
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🌤Boat pose arms extended.<br />
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☕Boat pose full expression (if you want).<br />
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🌤Lowering feet to the mat.<br />
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☕Push yourself up to stand; chair pose.<br />
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🌤Tadasana.<br />
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☕Repeat the left side.<br />
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🧘🏻‍♀You can either do this 1x 2x or even 3x.<br />
⠀<br />
🧘🏻‍♀You can vary breath holds from 2-5 breaths.<br />
⠀<br />
🧘🏻‍♀You can make it what you want and need to suit you, that is the beauty of yoga at home.<br />
It’s just you doing it for you.<br />
I hope this brings joy and energy to your mornings 💖🧘🏻‍♀☕❄<br />
<br />
<b>TARGET UPPER GLUTES </b>🍑<br />
<br />
Visit @SculptWorld 💕 for workouts, routine, and everything else you need to become fit!<br />
<br />
Save this for your next home workout, it’ll definitely hit the spot 🔥<br />
.<br />
Even whilst training from home, I will be spending a whole workout from time to time focusing on the upper/sides of my glutes which helps achieve a rounder looking peach. It’s a hard muscle to grow and requires ALOT of mind to muscle connection. And whilst most of us are having to train with lighter weights, now is the perfect time to focus on improving that engagement...<br />
Do what you’ve got to do to make your workouts as effective as possible. Add bands, add reps and add pulses. The more stress placed on the muscles, THE BETTER!.<br />
Tag your friends and hit the ❤️<br />
1️⃣ DB Banded Kneeling Squat - 15 reps x 4<br />
2️⃣ Double Banded KB Hip Thrust - 15 reps x 4<br />
3️⃣ Standing Kick Back - 15 reps each leg x 3<br />
4️⃣ Banded DB Pulse Squat - 15 reps x 4<br />
5️⃣ Banded Kneeling Kick Backs - 15 reps each leg x 3<br />
6️⃣ Banded Frog Pump - 50 reps x 3<br />
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<br />
HOME WORKOUT #18! Abs, with a touch of the calorie-burning beast, move at the end of every circuit!<br />
These exercises you’ll find in my *Stay home keep fit” & ”Total Shred 1” plans!<br />
<br />
CIRCUIT 1:<br />
1️⃣ Toe Tap 12 taps per side<br />
2️⃣ Elbow to knee 15reps per side<br />
3️⃣ Squat Jumps 15jumps (back & forth =1)<br />
▶️ Rest 1 minute.<br />
CIRCUIT 2: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀<br />
1️⃣ Under knee clap 10reps per side<br />
2️⃣ Y-crunch 15reps<br />
3️⃣ Squat Jumps 15jumps (back & forth =1)<br />
▶️ Rest 2 minutes, repeat 1. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀<br />
🤍 The last swipe shows you a replacement of Squat Jumps if you don’t have the resistance band. Jumping over and back = 1 rep.<br />
🤍 Repeat circuit 1 & 2 a total of 3 times!<br />
🤍 This will work your entire ab/core area, get your heart rate up AND calories burning! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀<br />
🎵 Song: Far Out - On My Own (Ft. Karra)<br />
🐣 HAPPY EASTER LOVES! 💗<br />
<br />
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<iframe __idm_id__="445489153" frameborder="0" height="360" src="https://www.youtube.com/embed/INv41TNazNQ?autoplay=1&controls=0&fs=0&rel=0&showinfo=0&vq=medium" type="text/html" width="640"></iframe>

<br />
<br />
<br />
Morning routine to start your day energized and focused ❤ Leave and ❤ if you like it and let me know in the comments what you’d like to see next!<br />
<br />
#squat #squatroutine #squatmotivation #motivation #homeworkout #squat.guide #fitness #fitnessroutine #fitnessmotivation #workout #workoutroutine #workoutmotivation #bootyworkout

🏠 LEG DAY 🍑 workout At home TARGET UPPER GLUTES

🏠 LEG DAY 🍑 👉🏼 from today’s LIVE session 🔥 Save + Like and share it with your babes💕⁣⁣ ⁣ I hope today’s music choices were much better than last time 😅🤣 I know it pumped me up!⁣ ⁣ Make sure you guys tune in to the beginning and stay toward the end for announcements I share with you where I g…

13Apr2020

🍑🏠HOME BOOTY ISOLATION🏠🍑

🍑🏠HOME BOOTY ISOLATION🏠🍑 Save and share with your babes 💓<br />
-<br />
During my live sessions, I’ve seen a lot of comments asking for exercises to isolate the glutes. Remember every day at 11am EST I’m doing home workouts to keep everyone fit and mentally sane during this quarantine, including myself! Here is a routine you can do whenever you feel like walking peachy from the living room to the kitchen 💁🏼‍♀️😅<br />
-<br />
1️⃣DONKEY KICKBACKS: kick straight up toward ceiling | 4X15<br />
<br />
2️⃣ABDUCTION TO REVERSE HYPER: Place hip at the edge of the chair | 4X25<br />
<br />
3️⃣PLANK ABDUCTIONS TO HALF CIRCLE KICKS: Maintain core tight throughout move | 4X12 each leg<br />
<br />
4️⃣KICKBACK: Pause one second at the top | 4X15 each leg<br />
<br />
5️⃣LATERAL KICK: After the 4 sets do one more set till failure, match the other leg’s failure rep count | 4X20<br />
<br />
🍑🏠HOME BOOTY ISOLATION🏠🍑 Save and share with your babes 💓<br />
-<br />
During my live sessions, I’ve seen a lot of comments asking for exercises to isolate the glutes. Remember every day at 11am EST I’m doing home workouts to keep everyone fit and mentally sane during this quarantine, including myself! Here is a routine you can do whenever you feel like walking peachy from the living room to the kitchen 💁🏼‍♀️😅<br />
-<br />
1️⃣DONKEY KICKBACKS: kick straight up toward ceiling | 4X15<br />
<br />
2️⃣ABDUCTION TO REVERSE HYPER: Place hip at the edge of the chair | 4X25<br />
<br />
3️⃣PLANK ABDUCTIONS TO HALF CIRCLE KICKS: Maintain core tight throughout move | 4X12 each leg<br />
<br />
4️⃣KICKBACK: Pause one second at the top | 4X15 each leg<br />
<br />
5️⃣LATERAL KICK: After the 4 sets do one more set till failure, match the other leg’s failure rep count | 4X20<br />
<br />
<b>Fun Entry To Stag Handstand.</b><br />
<br />
NEW ZOOM SCHEDULE : Mon and Fri 9-10am (sign up on the www.BlackDogYoga website) or Mon/Wed/Fri 12-1:30pm, Tues & Thurs 9am and Sunday 10:30am-12pm. Click the link in my bio to join the class! These are by donation. Venmo is @Angela-Kukhahn for those that want to donate.<br />
.<br />
.<br />
I really like this entry, but it is also a little like rubbing your tummy and patting your head if it is your first time, so let’s break it down.<br />
.<br />
Knee to nipple: We have all done knee to nose a million times and are pretty familiar. For this entry, you will start with a shorter down dog and rather than bringing your knee to your nose and rounding through your upper back, you are going to keep your gaze forward, keep a flat back and bring your knee to your nipple. Practice this several times. Remember to keep your gaze forward. Do not look at your knee...<br />
.<br />
2: Now we add the hop. Nothing changes with driving your knee to your nipple, that is still happening. Now the moment your knee comes to your nipple you need to hop off of your other leg. Yep, this is like rubbing your tummy and patting your head, but you can do it! Please use your phone and film yourself. If you are struggling I can almost guarantee that instead of hopping up when your knee comes to your nipple you are likely kicking your other leg up and back. 🙅‍♀️ So check yourself and make sure you are driving one leg to your chest and hopping off the other leg not kicking it up and back behind you...<br />
.<br />
3: Last of all just concentrate on driving your hips up over your hands. Imagine someone is pulling you up over your hands by the waistband of your yoga pants. Once you get enough height to bring your left leg (the one you are hopping off of) up and bend your knee for your double stag.<br />
.<br />
<br />
Want to practice these with me online? Click the link in my bio and join me on Playbook. This is a video clip from my most recent class!👆 The first week is FREE. ❤️<br />
.<br />
NEW ZOOM SCHEDULE : Mon and Fri 9-10am (sign up on the www.BlackDogYoga website) or Mon/Wed/Fri 12-1:30pm, Tues & Thurs 9am and Sunday 10:30am-12pm. Click the link in my bio to join the class! These are by donation. Venmo is @Angela-Kukhahn for those that want to donate.<br />
.<br />
.<br />
I really like this entry, but it is also a little like rubbing your tummy and patting your head if it is your first time, so let’s break it down.<br />
.<br />
Knee to nipple: We have all done knee to nose a million times and are pretty familiar. For this entry, you will start with a shorter down dog and rather than bringing your knee to your nose and rounding through your upper back, you are going to keep your gaze forward, keep a flat back and bring your knee to your nipple. Practice this several times. Remember to keep your gaze forward. Do not look at your knee...<br />
.<br />
2: Now we add the hop. Nothing changes with driving your knee to your nipple, that is still happening. Now the moment your knee comes to your nipple you need to hop off of your other leg. Yep, this is like rubbing your tummy and patting your head, but you can do it! Please use your phone and film yourself. If you are struggling I can almost guarantee that instead of hopping up when your knee comes to your nipple you are likely kicking your other leg up and back. 🙅‍♀️ So check yourself and make sure you are driving one leg to your chest and hopping off the other leg not kicking it up and back behind you...<br />
.<br />
3: Last of all just concentrate on driving your hips up over your hands. Imagine someone is pulling you up over your hands by the waistband of your yoga pants. Once you get enough height to bring your left leg (the one you are hopping off of) up and bend your knee for your double stag.<br />
.<br />
<br />
Want to practice these with me online? Click the link in my bio and join me on Playbook. This is a video clip from my most recent class!👆 The first week is FREE. ❤️<br />
.<br />
<iframe frameborder="0" height="360" src="https://www.youtube.com/embed/Kqzxlyg2B7c?autoplay=1&controls=0&fs=0&rel=0&showinfo=0&vq=medium" type="text/html" width="640"></iframe>

<br />
<br />
During my live sessions, I’ve seen a lot of comments asking for exercises to isolate the glutes. Remember every day at 11am EST I’m doing home workouts to keep everyone fit and mentally sane during this quarantine, including myself! Here is a routine you can do whenever you feel like walking peachy from the living room to the kitchen 💁🏼‍♀️😅<br />
<br />
#handstandhops #yoga #handstandtutorial #handstand #yogavideo #handstands #tutorial #aloyoga #yogatutorials #aloyoga #inversions #inversion #yogagirl #mobility #flexibility #kneetonipple #coreworkout

🍑🏠HOME BOOTY ISOLATION🏠🍑

🍑🏠HOME BOOTY ISOLATION🏠🍑 Save and share with your babes 💓 - During my live sessions, I’ve seen a lot of comments asking for exercises to isolate the glutes. Remember every day at 11am EST I’m doing home workouts to keep everyone fit and mentally sane during this quarantine, including myself! He…

13Apr2020