Neiva Mara: ⭐️ GLUTE & LEG HOME WORKOUT

🏠 LEG DAY 🍑 👉🏼 from today’s LIVE session 🔥 Save + Like and share it with your babes💕⁣⁣ 
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I hope today’s music choices were much better than last time 😅🤣 I know it pumped me up!⁣ 
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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!⁣ 
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1️⃣FIRE HYDRANT TO CIRCLE KICKS: increase resistance | 4X15⁣ 
2️⃣BANDED REVERSE HYPERS: place feet in diamond shape then kick back | 4X20⁣ 
3️⃣CURTSEY LUNGE TO LATERAL KICK: increases resistance | 4X15⁣ 
4️⃣SQUAT HOLDS WITH ABDUCTIONS: abduct 3-4 times at the bottom of the squat | 4X12-15⁣ 
5️⃣BANDED REVERSE LUNGES TO GOOD MORNING: use socks or sliders for this move | 4X15⁣ 
6️⃣SINGLE-LEG KNEELING HIP THRUST: hinge forward and squeeze at the top | 4X20⁣ 
 
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! 
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squat.guide 🍑🍑🍑 
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45 seconds on x 15 seconds rest - 3 rounds 💦 
Lateral walks w/ jump squat 
Standing kickbacks (R) 
Standing kickbacks (L) 
Donkey Kicks (R) 
Donkey Pulses (R) 
Booty tucks (R) 
Donkey Kicks (L) 
Donkey Pulses (L) 
Booty tucks (L) 
Frog kicks 
Frog kick hold 
Sami Clarke. 
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HOME LEGS 👏🏼 
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TAG a friend! 
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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!) 
. Don’t underestimate these babies 😅 I promise you, you will feel the 🔥🙌🏼 
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1️⃣ Curtsy lunge glides- 4x20 each leg 
2️⃣ Squat/reverse lunge glides- 4x15 each leg 
3️⃣ Lateral glides- 4x15 each leg 
4️⃣ Sumo glides- 4x10 each leg. 
brett stir 🎥💕 
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Song- Too close for comfort- josh charm 
 
 
🌀This sequence targets those places where tension and stress invisibly live - like in the neck, shoulders, upper back, and hips... 
I recommend staying in each pose for 1-2 minutes but ultimately you decide what’s best for you. 
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The flow:- 
 
🌀Seated neck stretch 
 
🌀Seated sidestreets 
 
🌀Forward neck hug 
 
🌀Cow pose 
 
🌀Tiger pose 
 
🌀Low lunge with cactus arms 
 
🌀Clasped hands shoulder stretch 
 
🌀Eagle arms 
 
🌀puppy pose with shoelace legs 
 
🌀Seated twist 
 
🌀Folded shoelace 
 
🌀Reclined Pigeon 
 
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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. 
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Energy boost yoga 🧘🏻‍♀ 
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❄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. 
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❄Yep, the second it is! 
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❄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!! 
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The flow is as follows; 
 
🌤Tadasana. 
 
☕Lift right knee. 
 
🌤High lunge. 
 
☕Twist open arms. 
 
🌤Hands to the mat. 
 
☕Plank. 
 
🌤Hold and 3 breaths. 
 
☕Side plank 3 breaths. 
 
🌤Downward facing dog. 
 
☕Sweep right leg up; 3 legged dogs. 
 
🌤Lower lifted kneeling leg to the mat; low lunge. 
 
☕Sit back into boat pose with support. 
 
🌤Boat pose arms extended. 
 
☕Boat pose full expression (if you want). 
 
🌤Lowering feet to the mat. 
 
☕Push yourself up to stand; chair pose. 
 
🌤Tadasana. 
 
☕Repeat the left side. 
 
🧘🏻‍♀You can either do this 1x 2x or even 3x. 
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🧘🏻‍♀You can vary breath holds from 2-5 breaths. 
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🧘🏻‍♀You can make it what you want and need to suit you, that is the beauty of yoga at home. 
It’s just you doing it for you. 
I hope this brings joy and energy to your mornings 💖🧘🏻‍♀☕❄ 
 
TARGET UPPER GLUTES 🍑 
 
Visit @SculptWorld 💕 for workouts, routine, and everything else you need to become fit! 
 
Save this for your next home workout, it’ll definitely hit the spot 🔥 
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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... 
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!. 
Tag your friends and hit the ❤️ 
1️⃣ DB Banded Kneeling Squat - 15 reps x 4 
2️⃣ Double Banded KB Hip Thrust - 15 reps x 4 
3️⃣ Standing Kick Back - 15 reps each leg x 3 
4️⃣ Banded DB Pulse Squat - 15 reps x 4 
5️⃣ Banded Kneeling Kick Backs - 15 reps each leg x 3 
6️⃣ Banded Frog Pump - 50 reps x 3 
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HOME WORKOUT #18! Abs, with a touch of the calorie-burning beast, move at the end of every circuit! 
These exercises you’ll find in my *Stay home keep fit” & ”Total Shred 1” plans! 
 
CIRCUIT 1: 
1️⃣ Toe Tap 12 taps per side 
2️⃣ Elbow to knee 15reps per side 
3️⃣ Squat Jumps 15jumps (back & forth =1) 
▶️ Rest 1 minute. 
CIRCUIT 2: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 
1️⃣ Under knee clap 10reps per side 
2️⃣ Y-crunch 15reps 
3️⃣ Squat Jumps 15jumps (back & forth =1) 
▶️ Rest 2 minutes, repeat 1. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 
🤍 The last swipe shows you a replacement of Squat Jumps if you don’t have the resistance band. Jumping over and back = 1 rep. 
🤍 Repeat circuit 1 & 2 a total of 3 times! 
🤍 This will work your entire ab/core area, get your heart rate up AND calories burning! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 
🎵 Song: Far Out - On My Own (Ft. Karra) 
🐣 HAPPY EASTER LOVES! 💗 
 
 
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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! 
 
#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 bett...

Beyond excited that myself and the @toneandsculptapp team are providing 20% off all subscriptions during this difficult time, making fitness more accessible and easier to use. I truly hope this helps! 
 
Be sure to LIKE 💙 & SAVE ❗️ for later! To everyone who constantly shows support thank you a million it truly is appreciated! 
 
TAG YOUR BESTIE 👯‍♀️ WHOS AT HOME TO DO THIS !! METHOD: 
1️⃣Abductions: 15 Reps 3 Sets. 
 
2️⃣Banded Squat: 15 Reps 3 Sets. 
 
3️⃣Banded Deadlifts: 15 Reps 3 Sets. 
 
4️⃣Deep Squats: 15 Reps 3 Sets. 
5️⃣Reverse Hyper: 15 Reps 3 Sets. 
 
#toneandsculpt #homeworkout 
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<h2 style="clear: both; text-align: center;">
 ⭐️ GLUTE & LEG HOME WORKOUT</h2>
 
Beyond excited that myself and the @toneandsculptapp team are providing 20% off all subscriptions during this difficult time, making fitness more accessible and easier to use. I truly hope this helps! 
 
 
 
Be sure to LIKE 💙 & SAVE ❗️ for later! To everyone who constantly shows support thank you a million it truly is appreciated! 
 
 
 
TAG YOUR BESTIE 👯‍♀️ WHOS AT HOME TO DO THIS !! METHOD: 
 
1️⃣Abductions: 15 Reps 3 Sets. 
 
 
 
2️⃣Banded Squat: 15 Reps 3 Sets. 
 
 
 
3️⃣Banded Deadlifts: 15 Reps 3 Sets. 
 
 
 
4️⃣Deep Squats: 15 Reps 3 Sets. 
 
5️⃣Reverse Hyper: 15 Reps 3 Sets.

⭐️ GLUTE & LEG HOME WORKOUT

Beyond excited that myself and the @toneandsculptapp team are providing 20% off all subscriptions during this difficult time, making fitness...