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WOMEN’S FITNESS PAGE 🏋🏽‍♀️ gainzvillle gainzvillle Posts

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(Hol' up! wearing the NEW NEW @ptulaactive launching TN at 8 p

・・・ . . (Hol' up! wearing the NEW NEW @ptulaactive launching TN at 8 pm EST! Let me know if you order and use code KELLY❤️ . 🌸WHY NO SQUEEZE?🌸 . When people say "squeeze your glutes at the top" It's meant to be a cue to activate your glutes during a squat. But, it's rather unhelpful. Here's why: . 1️⃣A lot of people OVER squeeze meaning instead of activating their glutes, they're hyper-extending their back. This leads to lower back activation instead of glute activation. . 2️⃣The mind-to-muscle connection between your glutes and your brain should happen when the most tension is on your glutes, which is at the BOTTOM of your squat. That is where you should focus on really squeezing your glutes. Contracting them at the point of highest tension will allow you to activate them the whole way through the motion, not just at the top (where there's far less tension) . Tag a friend & share to your story!❤️ . OUTFIT: @ptulaactive code - Kelly BEATS: @joostanbeats . . . . #fitness #squats #deadlift #ptulaactive #ptulafamily #fitfam #fitlife #fitness #fit #fitgirls #fitspo #squat #legday #legworkout

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gainzvillle. •
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Happy #workingwomenwednesday and #humpday. I needed a quick, b

• • ・・・ Happy #workingwomenwednesday and #humpday. I needed a quick, but effective full body warm-up after missing a day at the gym and came up with this circuit. . Honestly, no equipment is really needed, but for a little extra umph to it, add a weighted med ball or dumbbells. I always use light weight during my warm-ups. . Remember to squeeze your glutes and keep your core engaged throughout your workout. . 10 reps each and 3 sets. Don’t forget to like and save this video so I will know what type of content to post for you all. . Working out to 🎧: Hottest in the City by: @tydollasign ft. @juicyj. . . . #birthday #gymgains #legday #fatloss #weightloss #weightlifting

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gainzvillle. •
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TAG 🏷 YOUR WORKOUT PARTNER 😍🔥 ・・・
DO IT FOR THE 🍑 ... and ALSO

• • TAG 🏷 YOUR WORKOUT PARTNER 😍🔥 ・・・ DO IT FOR THE 🍑 ... and ALSO for the amazing health, mental, & physical benefits of doing so 💕😇 #workoutroutine #flexfriday #fitgirls #leggings #legday

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gainzvillle. DONT JUST SHOW UP—SHOW EFFORT. That’s my motto. (LIKE | SAVE | SHARE �

DONT JUST SHOW UP—SHOW EFFORT. That’s my motto. (LIKE | SAVE | SHARE 🔥) One thing I notice in our society is the difference in effort during the start, middle and end of the week. I’m not generalizing everyone but it is common for most people to not look forward to Monday’s or fall short on their tasks during the weekend (then feel guilty). I’m not preaching to be a robot. Enjoy your life, treat yourself on the weekends or weekdays but the main key here is to wake up to YOUR perception on what you’re doing and why. Some of us are living unconsciously, just going with the flow, waiting for the day to come where we feel like doing something. When really, all we are battling with are thoughts—thoughts that can be changed. But only you can make this change. Wake up to what you’re feeding your mind. Average thoughts will lead you to an average life. Period. Comment “💯” if you’re starting and finishing the week with a strong mind! Tag a friend and save this workout for later 💪🏽

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gainzvillle. •
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Who doesn’t love resistance bands!? -

These bands are helping me

• • Who doesn’t love resistance bands!? - These bands are helping me sooo much with toning up my lower body 🤩💙💜💖✨ - Booty bands and leggings by @get.curved GET-CURVED.com I had thee BEST workout this morning 🥴 - My @get.curved booty bands will make you work sooooo much harder, but believe me... YOUR BODY WILL THANK YOU‼️ you don’t have booty bands yet?! Please head on over to GET-CURVED.com and order yours!! You WONT regret it!!! - I’m using my heavy bands. . A BIG thanks to my girl @gabbisantos__ for pushing me when I wanted to give up 🤯🤯 . . . #gohardorgohome #homeworkout #bandworkout #resistancebands #gluteworkout

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gainzvillle. •
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1️⃣ lateral raises: 12 reps
2️⃣ alt. front raises: 8 reps each arm

• • 1️⃣ lateral raises: 12 reps 2️⃣ alt. front raises: 8 reps each arm 3️⃣ rdl + upright row: 12 reps 4️⃣ hammer curl + lunges: 8 reps each side 5️⃣ sumo rdl + row: 12 reps 6️⃣ sumo squat: 12 reps 🔁 complete 6-8 rounds w/ as little rest as possible to keep HR elevated • 1️⃣ lateral raises: 12 reps 2️⃣ alt. front raises: 8 reps each arm 3️⃣ rdl + upright row: 12 reps 4️⃣ hammer curl + lunges: 8 reps each side 5️⃣ sumo rdl + row: 12 reps 6️⃣ sumo squat: 12 reps 🔁 complete 6-8 rounds w/ as little rest as possible to keep HR elevated • • • 1 mile run • 100 pull-ups • 200 push-ups • 300 air squats • 1 mile run #fullbodyworkout #weightloss #fatloss #dumbbellworkout #hiitworkout #sundayfunday #slim #healthy

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THE HUMAN BODY IS AN AMAZING THING...💪🏽🔥😏 check it ... Get to know yours! It’s all about finding what works for you. Put in the work, don’t cheat yourself, stay consistent and trust the process... My lifestyle didn’t change from the time I was pregnant, and hell yeah it assisted in my bounce back but that doesn’t take away from the dedication & work I’ve put in. CONSISTENCY IS KEY 🔑! #personaltrainer #postpartumbody #fitmom #momswholift #postpartum #weightloss #beforeandafter #healthylifestyle

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gainzvillle. •
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🥵 HIIT CARDIO 🥵 - -
you’ll be feeling this the next day, I p

• • ・・・ 🥵 HIIT CARDIO 🥵 - - you’ll be feeling this the next day, I promise you 🍑 #itsmonday time to fuggit up 😏 - - About to head to the gym for round ✌🏼today. The gym is my happy place 💕😌 - - - My 🍑Guide is available in the link on my bio. - - 🐆 Cheetah Leggings are from @tilyoucollapse and are mostly out of stock but there are a few sizes left in scrunch butt and heart booty. Get em before they’re gone. CODE: ‘LEECI’ saves 10% off - - 💜 Took a big ole scoop of @1upnutrition Pre Workout before I filmed this 🤪 code: ‘LEECILIFTS’ 💜 - - #fitness #glutes #fitnesslife #fitfam #fatloss #cardio #legday #squats #fitspo

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gainzvillle. ___________________________________________________________
Don’t work

___________________________________________________________ Don’t workout because you hate your body, workout because you love it!... Workouts can be simple & effective without all the extra weight! Grab a resistance band (@hopefitnessgear ) & GET TO WORK 💪🏽 ... Perform each move for 4 rounds X 15 reps each!! ______ 🥤: Sippin some ONE MORE REP COMPLETE from between sets for much needed energy ⚡️from @bpi_sports ... Use my code- | CHANEL | for 💰 OFF all products!! _________________________________________________________ 𝐋𝐄𝐀𝐑𝐍 𝐌𝐘 𝐌𝐄𝐓𝐇𝐎𝐃! 𝐉𝐨𝐢𝐧 𝐦𝐲 𝐋𝐀 🌴 𝐁𝐨𝐨𝐭 𝐜𝐚𝐦𝐩 𝐨𝐧 𝟗/𝟐𝟖...𝐓𝐀𝐏 𝐭𝐡𝐞 𝐋𝐈𝐍𝐊 𝐢𝐧 𝐦𝐲 𝐁𝐈𝐎 ⬆️ 𝐭𝐨 𝐩𝐮𝐫𝐜𝐡𝐚𝐬𝐞 𝐭𝐢𝐜𝐤𝐞𝐭𝐬!

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Done with hard work, consistency, & determination! - There’s such a huge difference between these photos. Not just physically, but mentally. In the first photo I wasn’t in a good place and pretty much partied 3-4 days a week & I did love my body but I wasn’t generally happy at all with my life. I worked out all the time but wasn’t doing the right kinds of workouts or eating enough to build any muscle. Once I became more serious about fitness and educated on it I truly started to transform my life in every aspect. I partied less, I started meditation & yoga, and I started to use HEAVY weights. I felt so much better each day that went by & now fitness is something that has taken over my life (in a good way). The gym is literally my happy place. I don’t spend endless hours training & I don’t train everyday. I indulge when I want but I find balance & know how great I feel when I’m eating good. Don’t make it harder than it has to be ! Little steps everyday & you can transform your life too 💕 . . . Credit: @tammyhembrow #fitness #fitfam #fitspo #motivation #workout #workoutvideo #legday #gym #gymwear #leggings #abs #diet #prep #bodybuilding #aesthetics #gainz

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gainzvillle. •
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You know we gotta start the week off with some booty & a lil h

• • ・・・ You know we gotta start the week off with some booty & a lil hams baybeee 😏 Last week of my @bretcontreras1 hip thrust protocol and added 12 reps from when I started 4 weeks ago ✨ Bookmark and try this out for your next leg day! 💗Barbell RDLs - 12 reps, 4 sets. 💗Barbell Hip Thrusts - 18 reps (225lbs), 15 reps (275lbs), 7 reps (335lbs), 22 reps (185lbs) SUPERSET, 4 sets. 🔥Staggered DB RDLs - 10 reps each leg 🔥DB Goblet Squats w/ Pulse - 10 reps FINISHER. 💀DB Banded Frog Pumps - 75 reps ———————————————————————————— Shoes: Vans Outfit: Gymshark Ultra Seamless - Medium *New colors releasing Thursday, 10/10 👀 🎧 Apple - Air Pods 🎥iPhone 11 Pro Max 💪🏽SLIMthicc Guide: Ajahzifit.com 🎥 YouTube Channel - Ajahzi Gardner

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gainzvillle. . •

SWEAT  IT OUT SUNDAYS 💦 I performed 2 circuits with 4 workouts i

. • SWEAT IT OUT SUNDAYS 💦 I performed 2 circuits with 4 workouts in each circuit for 4 sets, 30 seconds on and 30 seconds off. I only recorded one of the circuits for y’all ! Can’t give y’all everything 😩🙄Thinking of making sweat it out Sundays into a 30 day program what do y’all think? Let me know below 👇🏼 Don’t forget to double tap ♥️ & save this post for later! TYSM💕 • Circuit: - BB Double pulse jump into press - DB row to curl to press - Landmine alternating reverse lunge to press - KB single leg dead to jump to press • Quad focused workout! Don’t forget to double tap ♥️ & save this post for later! TYSM💕 • - BB squats 4x10 - T-bell deads to squats 4x10 (dead to squat=1 rep) - DB switch lunges 4x10 - Trap bar squats 4x12 - Leg ext. double X10 drop weight X15 single leg 4x - Hack squat 4x12 Shorts: @lululemon • Tag a friend you want to try this with🥰

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