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Friday Motivation ๐Ÿ’ฆ๐Ÿ”ฅ ใƒปใƒปใƒป Hot girl summer so you know she got it lit. New workout from @medalmethod and @bodybycasidavis! Tag a hot girl and challenge them to this workout. Donโ€™t forget to follow @bodybycasidavis and subscribe to my YT channel (link in bio) for a more detailed version of this workout. Song: Hot Girl Summer- Megan Thee Stallion ft Ty Dolla Sign

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gainzvillle. . Everyday is leg day๐Ÿ˜ฉ went super light today because Iโ€™m still not f

. Everyday is leg day๐Ÿ˜ฉ went super light today because Iโ€™m still not feeling ๐Ÿ’ฏ Donโ€™t forget to double tap โ™ฅ๏ธ & save this post for later โœจ TYSM๐Ÿ’• โ€ข โ€ข โ€ข - Cable kickbacks 4x15 - Deficit BB deads 4x15 - Deficit DB curtsys 4x10 each side - Landmine deads 4x15 - SM sumo squats 4x15 - DB staggered stance deads 4x10 each side โ€ข Booty day is the best day jk it hurts like fucken hell ๐Ÿ˜ฉ๐Ÿ˜‚๐Ÿ‘ Donโ€™t forget to double tap โ™ฅ๏ธ & save this post for later โœจ TYSM๐Ÿ’• โ€ข - T-Bell sumo squats: 5 pulses- 5 full squats- 5 pulses- 5 full squats total of 20 reps 4x - DB staggered stance deads 4x10 each leg - Hip thrust pyramid 10 sets: โ€ขโ€ขโ€ข3 sets of 15 at 135lbs โ€ขโ€ขโ€ข4 sets of 10 at 225lbs โ€ขโ€ขโ€ข3 sets of 8 at 255lbs - T-Bell deads 4x10 each leg - DB Bulgarian split squat 4x10 each leg โ€ข If youโ€™re struggling with motivation or your diet or you just feel lost in the gym let me help you with one on one in person training! Still taking on a couple more clients. Please visit www.Vickythefitchick.com for details or direct link in bio. Feel free to email me with any questions: Victorialozafit@gmail.com

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gainzvillle. .
.

As promised my Q&A! All your questions answered w/ the help of my

. . As promised my Q&A! All your questions answered w/ the help of my friend Don Julio! Let me know in the comments if we love this video and if yโ€™all want more! Enjoy ๐Ÿ’• โ€ข โ€ข โ€ข ๐Ÿ“ธ: @skiiptomylou

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gainzvillle. ๐Ÿ˜๐Ÿ”ฅ Transformation &!Motivation Monday ๐Ÿ˜๐Ÿ”ฅ
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Who you want to be to

๐Ÿ˜๐Ÿ”ฅ Transformation &!Motivation Monday ๐Ÿ˜๐Ÿ”ฅ - . Who you want to be tomorrow just depends on what you do today! It was thinking like this that I managed to change my habits! I had a phase of questioning every line of reasoning I always had and the result was slack of my routine and my focus! Today, rescuing my line of reasoning built years and years ago, I aim for my focus again and only stop when I get there! Who comes with me ?! ๐Ÿ‘Š๐Ÿ’ช Taking the opportunity to answer some questions you ask me! Kkkkk โ€ข I lost weight without medicine, without surgery โ€ข My waist I did a lot of aesthetic procedure in @spacoharmoniaspaurbano these procedures are not invasive, just ultrasound and protocols of my mother @mariacristinaborba โ€ข My initial was through my aunt @mariagabrielaesthetician who was willing to me to help ! โ€ข My mother is a weight loss coach and has always helped me to keep all my focus during weight loss @maria_cristina_coach โ€ข I had a lot of sagging yes! Bodybuilding helped me and helps me reverse it! . . Final The final message is! There is no magic formula what I did is the same as so-and-so who changed habits did! Get real and I saw that my victories would only depend on me! I only wanted this change after a period of unhappiness and denial of my own image! Make your problems a cause for victory! It's us ๐Ÿ”ฅ. . . . ๐Ÿ‘‰๐Ÿผ๐Ÿ‘‰๐Ÿฝ @isalimamusic ๐Ÿ‘ˆ๐Ÿฝ๐Ÿ‘ˆ๐Ÿฝ . . . . . . . . . . #weightloss #before #fitness #gymgirl #bikini #summer #bronze #instadaily #determination #thank #evolution #tumblr #instagram #beforeandafter #fitnessmotivation #fashion #look #exgordinha #motivation #motion #goldenhour #instagood #instagood #muscle #bodybuilding #vibes #dj

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gainzvillle. . ใƒปใƒปใƒป
Itโ€™s been about a year since I messaged @bretcontreras1 about hi

. ใƒปใƒปใƒป Itโ€™s been about a year since I messaged @bretcontreras1 about his famous glute lab! Iโ€™m so happy I started going to this gym & learning so much from him. His techniques have been a game changer for my training & the way I train my clients as well. I canโ€™t thank you enough for being this amazing & caring human. ๐Ÿ™๐Ÿฝ โ € Here is a typical day at glute lab - So typically we begin with hip thrusts for about 10-15 minutes. We try to hit PRโ€™s & just go hard af.๐Ÿฅต Already drippin sweat by this. โ € Then we partner up, hey girl @hmillerfit ๐Ÿ‘ฏโ€โ™€๏ธ โ € We follow stations & have a set amount of time per station. I usually donโ€™t count my reps here, I just go till it burns. I also keep my partner in mind, and want to make sure she gets a set in. We typically get 1-2 sets in per station. โ € Itโ€™s a killer freakin workout every time! My hamstrings & glutes are feelinggg it today!๐Ÿฅด โ € gym: @glutelabofficial โ € 8 Week Fall Challenge opens for enrollment on 09/09 ๐Ÿฅณ www.dianevanessafitness.com

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gainzvillle. . ใƒปใƒปใƒป
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Watch until The End ๐Ÿ˜…๐Ÿ‘
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We are using our @taylormadeban

. ใƒปใƒปใƒป . . Watch until The End ๐Ÿ˜…๐Ÿ‘ . . We are using our @taylormadebands โ€œTM Ankle Bands โ€, Red light Loop Bands, Waist Trainers, & Gloves. . - @georgie_lovee @deenadianna_

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gainzvillle. โ€ข
- BB Goodmornings 4x12
- Banded weighted kneeling squats 4x15
- Hip

โ€ข - BB Goodmornings 4x12 - Banded weighted kneeling squats 4x15 - Hip thrust w/ a 10 second hold at the top 4x10 - T-bell sumo stiff leg deads 4x10 โ€ข Had a great leg day today with my boo @kesha.collins ๐Ÿ™Œ๐Ÿผ๐Ÿ”ฅ Iโ€™m already sore ๐Ÿ˜‚ Donโ€™t forget to double tap โ™ฅ๏ธ & save this post for later โœจ TYSM๐Ÿ’• โ€ข โ€ข โ€ข Warm-up: - DB wide elevated squats 2x15 - DB squats 2x15 โ€ข Work-Out: - BB wide tempo squats 4x10 - BB Box squats 4x10 - Leg press 3x10 wide stance 3x20 close stance pulses - Lateral step-ups 4x10 each side - Weighted Sissy squats 4x15 drop Weight finish with 20 reps body weight each set โ€ข If youโ€™re struggling with motivation or your diet or you just feel lost in the gym let me help you with one on one in person training! Still taking on a couple more clients. Please visit www.Vickythefitchick.com for details or direct link in bio. Feel free to email me with any questions: Victorialozafit@gmail.com

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gainzvillle. .
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๐Ÿ˜๐Ÿ’Ž SAVE THIS WORKOUT BY @slimthickbarbz ๐Ÿ˜๐Ÿ’Ž ใƒปใƒปใƒป
The whole point

. . ๐Ÿ˜๐Ÿ’Ž SAVE THIS WORKOUT BY @slimthickbarbz ๐Ÿ˜๐Ÿ’Ž ใƒปใƒปใƒป The whole point of being alive is to evolve into the complete person you were intended to be ๐Ÿ™Œ๐Ÿพ. ............ Happy Thursday! I recently launched my first nutrition/workout plan after you guys requested it ๐Ÿ˜Š. First off thank you for the encouragement and support to get this plan together! I appreciate it. . I know Iโ€™m biased, but I love this plan!Itโ€™s really just a combination of lessons I learned during my transformation process. Its not a quick fix plan, but something to help you make an actual lifestyle change. . To celebrate the launch of my plans, I will follow one of the guides with you. Starting Sept 7th, if you purchased a plan, letโ€™s be one anotherโ€™s accountability partner and help one another get through the next 30 days! . Iโ€™m nervous and excited, but determined to get back on track now that my kids are back in school. . If you havenโ€™t purchased a plan yet, send me an email so you can start the plan with us on the 7th. Iโ€™m definitely going to have incentives for the biggest change, so check my stories daily!

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gainzvillle. .
. โ€œJust when you feel like quitting, remember how far youโ€™ve comeโ€
ใƒป

. . โ€œJust when you feel like quitting, remember how far youโ€™ve comeโ€ ใƒปใƒปใƒป Did some legs and glutes today! Didn't plan on it, but you can never get too many GAINZ! Pants are the flex leggings from @gymsharkwomen @gymshark and they are the bomb.com ๐Ÿ‘๐Ÿ”ฅ๐Ÿ’ช๐Ÿผ

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gainzvillle. .
. ใƒปใƒปใƒป
Highlight from my ๐๐ฌ๐ฒ๐œ๐ก๐จ ๐ฅ๐ž๐  ๐๐š๐ฒ ...After two week

. . ใƒปใƒปใƒป Highlight from my ๐๐ฌ๐ฒ๐œ๐ก๐จ ๐ฅ๐ž๐  ๐๐š๐ฒ ...After two weeks of resting ( ๐“๐š๐  ๐ฒ๐จ๐ฎ๐ซ ๐ฐ๐จ๐ซ๐ค๐จ๐ฎ๐ญ ๐›๐ฎ๐๐๐ฒ) Iโ€™m back in the lab That 15sec sprint killed me but Iโ€™m feeling amazing โ˜บ๏ธ I felt like a beginner today๐Ÿ˜ข โ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธ ๐™๐™ค ๐™€๐™‰๐™๐™Š๐™‡๐™‡ ๐™ž๐™ฃ ๐™ฉ๐™ค ๐™ข๐™ฎ 30๐™™๐™–๐™ฎ๐™จ ๐™˜๐™๐™–๐™ก๐™ก๐™š๐™ฃ๐™œ๐™š๐™จ( ๐˜ฝ๐™Š๐™Š๐™๐™”, ๐˜ผ๐˜ฝ๐™Ž, ๐™’๐™€๐™„๐™‚๐™ƒ๐™ ๐™‡๐™Š๐™Ž๐™Ž) ๐™›๐™ค๐™ง ๐™ฉ๐™๐™š ๐™ข๐™ค๐™ฃ๐™ฉ๐™ ๐™ค๐™› (๐˜ผ๐™ช๐™œ๐™ช๐™จ๐™ฉ) ๐™ค๐™ง ๐™Ÿ๐™ค๐™ž๐™ฃ ๐™ข๐™ฎ ๐™ค๐™ฃ๐™ก๐™ž๐™ฃ๐™š ๐™ฉ๐™ง๐™–๐™ž๐™ฃ๐™ž๐™ฃ๐™œ ๐™ข๐™–๐™ž๐™ฃ๐™ฉ๐™š๐™ฃ๐™–๐™ฃ๐™˜๐™š ๐™˜๐™ก๐™–๐™จ๐™จ ๐™˜๐™ก๐™ž๐™˜๐™  ๐™ฉ๐™๐™š ๐™ก๐™ž๐™ฃ๐™  ๐™ž๐™ฃ ๐™ข๐™ฎ ๐™—๐™ž๐™ค๐Ÿ‘†๐Ÿฟ . #legday #legdayworkout #flex #gymworkouts #leggings #squats #legs #physique #hiitworkout #compoundexercises #beforeandafter #weightloss #fatloss #diet #dietplan #healthyfood #health

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gainzvillle. .
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NEVER forget how capable you are! 
Donโ€™t stop fighting the voice

. . NEVER forget how capable you are! Donโ€™t stop fighting the voice in your head talking you out of the truth in your heart. Many of us have talents we donโ€™t pursue because of the fear of failing or being โ€œdifferentโ€. Your indifferences show your talents, donโ€™t suppress them โ€” embrace them. This is a reminder that you donโ€™t need to be doing what everyone else is doing or what others โ€œexpectโ€ you to do. Let your choices be your choices and not societies...then you will create a life thatโ€™s true to you. Take the risk, you wonโ€™t regret it. ๐Ÿ‘Š๐Ÿฝ Comment ๐Ÿ’ฏ if youโ€™re living true to who you are and what YOU want Tag a friend who needs to hear this ๐Ÿ™๐Ÿฝ ๐ŸŽฅ: @sportshouse.studios ใƒปใƒปใƒป Todayโ€™s burnout consisted of speed, strength and reactive work with @coach_yassin 15 strokes on the ski machine โžก๏ธ combos on the mitts โžก๏ธ 5 30 lb ball slams โžก๏ธ 30 lb DB snatches + push-up โžก๏ธ 10 Knees to the body Hit this for 3-5 rounds with no rest for a killer strength conditioning workout. Save this post and tag a friend who would do this workout with you ๐Ÿ‘Š๐Ÿฝ Wearing: @womensbestwear Sneakers: @rovuxfootwear

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gainzvillle. You canโ€™t be upset about what you havenโ€™t achieved if you havenโ€™t work

You canโ€™t be upset about what you havenโ€™t achieved if you havenโ€™t worked for it. Think about it ; the times you sit down and have negative emotions about your physical appearance (speaking of things within your control like weight gain) should you really be upset if about your appearance if you havenโ€™t worked for it? Redirect your energy to do the work. You canโ€™t be rewarded for laziness or lack of discipline. Recognize your actions and youโ€™ll be able to take control, gain focus and redirect your energy towards working for what you want ๐Ÿ’ช๐Ÿผ . Glutes & leg work from today ๐Ÿ’€โฃ Donโ€™t forget to swipe to the end to see my tips on cellulite โœ๐Ÿผโฃ โฃ A lot of you guys ask me why I move so slow while working put and the answer is simple; to get true mind to muscle connection, fully engage the muscles Iโ€™m using and increase time under tension. This has helped me really engage the muscles I focus on ๐Ÿ™Œ๐Ÿผโฃ โฃ Workout:โฃ 1๏ธโƒฃGood-mornings into Squat - 3 x 12 (both movements are 1 rep)โฃ 2๏ธโƒฃZercher Squats - 3 x 20 โฃ 3๏ธโƒฃRomanian Deadlifts - 3 x 12 (using a band ensures your knees donโ€™t cave in & activates abductors) โฃ 4๏ธโƒฃGlute Bridges - 3 x 20 โฃ 5๏ธโƒฃFrog Pumps - 3 x 20 โฃ

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