FitnessWomens

The Smoothie Diet: 21 Day Rapid Weight Loss Program- bit.ly/3VlXrJL Ikaria Juice link- bit.ly/3LKKwhD short and effective back + biceps workout <3 Workout details: Warm up: Around the worlds: 10 seconds each direction Pull ups: 3 sets, failure *Use a resistance band to make the exercise easier* Bent over rows: 4 sets, 8-12 reps Incline hammer curls: 4 sets, 10-14 reps *Slight incline, keep constant tension by not fully extending elbow, keep shoulder still* Hope this helps 🫶🏼

The Smoothie Diet: 21 Day Rapid Weight Loss Program- bit.ly/3VlXrJL Ikaria Juice link- bit.ly/3LKKwhD Dang, kids!🔥🔥THIS AB MACHINE BURNS! Here’s the break down for how you use the ab coaster, I am specifically using the one at Planet Fitness. ✅ Keep a loose grip ❌ Don’t grip too tightly, it will be too tempting to try to hunch your body uo into the machine if yoh do ✅ Drive elbows down into the pads to help pish you back away from the machine ❌ Don’t lean your body into the coaster, again your shoulders will hunch up and you’ll risk neck issuess and wont be able to get a full range of motion ✅ Keep 6-8” between your torso and the coaster ✅ Keep upper body straight ✅ Stabilize core muscles ❌ Don’t rock back and forth quickly or use momentum ✅ The Goal is tk get a minimum of 2-3 seconds up, pause, 2-3 seconds down. If you can do longer great! (I can’t but im working towards it! 🙌) ✅ Keep knees in front on hips instead of going too far back which will make you use more momentum instead of ab I hope this helps! Let me know in the comments if you’d like a specific machine next!

The Smoothie Diet: 21 Day Rapid Weight Loss Program- bit.ly/3VlXrJL Ikaria Juice link- bit.ly/3LKKwhD Essential stretches for your hips 🤸🏽‍♀️ better mobility = increased range of motion = better form when lifting 💪🏽 don’t sleep on your stretches they really do help especially if you find your flexibility limits you from reaching your full range! Hold each stretch for a minimum of 45 seconds and repeat 3 times 🤸🏽‍♀️

The Smoothie Diet: 21 Day Rapid Weight Loss Program- bit.ly/3VlXrJL Ikaria Juice link- bit.ly/3LKKwhD Did legs this day but whatever lol 💪💜

The Smoothie Diet: 21 Day Rapid Weight Loss Program- bit.ly/3VlXrJL Ikaria Juice link- bit.ly/3LKKwhD

The Smoothie Diet: 21 Day Rapid Weight Loss Program- bit.ly/3VlXrJL Ikaria Juice link- bit.ly/3LKKwhD THE CIRCUIT OF DEATH 😂😂 Save like and follow for more workouts & all things fitness 💪🏽💪🏽

The Smoothie Diet: 21 Day Rapid Weight Loss Program- bit.ly/3VlXrJL Ikaria Juice link- bit.ly/3LKKwhD Boutta join a second gym with way better lighting so you guys better prepare yourselvesss😏

The Smoothie Diet: 21 Day Rapid Weight Loss Program- bit.ly/3VlXrJL Ikaria Juice link- bit.ly/3LKKwhD FULL Leg & Glutes, strength routine with basics that I loved and enjoyed, connected and challenged. (I've worked with dumbbells but I showed you how you can use other equipment from home if you don't have them, because excuses aren't worth the opportunity to move our bodies.) I performed a 10 minute muscle activation and then completed 4 circuits and WOW, it was done! Details: - 4x12 Sumo Squat, Running 12 with Weight 12 with Pulse and Jump. - 4x12 Rear Loop, running continuously 12 with 12 weighted 12 with side jump. - Estocada lateral continua 4x12, ejecutando de forma continua 12 con peso 12 con salto sin peso por lado - Romanian Deadweight 4x15 - Puente 4x 15

The Smoothie Diet: 21 Day Rapid Weight Loss Program- bit.ly/3VlXrJL Ikaria Juice link- bit.ly/3LKKwhD MONDAY MOBILITY - here’s the perfect stretch routine to follow before your heavy lifts 💪🏽Save and follow

The Smoothie Diet: 21 Day Rapid Weight Loss Program- bit.ly/3VlXrJL Ikaria Juice link- bit.ly/3LKKwhD HOW SHOULD YOUR STRETCHING DIFFER PRE/POST WORKOUT? Pre: prepares you for your workout & transitions your brain/body into “workout mode”. - this can be specific to the workout/exercise focus of the day or general Post: brings your body back to a resting state - this can be stretching, soft tissue work (ex: foam rolling), etc. If you find this helpful & want to see more, make sure you like, comment, save, and share❤️

The Smoothie Diet: 21 Day Rapid Weight Loss Program- bit.ly/3VlXrJL Ikaria Juice link- bit.ly/3LKKwhD Functional core exercises can improve: • Balance • Core strength • Posture • Flexibility AND they can also help shape the overall appearance of your abdominal muscles/core💪

The Smoothie Diet: 21 Day Rapid Weight Loss Program- bit.ly/3VlXrJL Ikaria Juice link- bit.ly/3LKKwhD Reduce ABDOMEN BAJO Principiantes 30 seconds cada ejercicio por 3 rounds . 💪🏻

The Smoothie Diet: 21 Day Rapid Weight Loss Program- bit.ly/3VlXrJL Ikaria Juice link- bit.ly/3LKKwhD Working on middle splits & want to become more flexible? Try this little routine 🫶🏻 All you need is 10 minutes. Remember that consistency is key. ps: middle splits isn't accessible for all bodies, it actually depends on the shape of your bones but hip openers have many more benefits 🤍 Want to practice with me? 🇫🇷 Rejoins mon studio en ligne et pratique avec moi d'où tu veux, à ton rythme avec 150+ cours thématiques, des événements exclusifs, une bibliothèque de drills ou encore des programmes souplesse & inversions. 🇬🇧 Join The Softness of Flexibility Program or the Flexibility Program & uncover your flexibility with softness and poetry. 🤍 🇬🇧 Join the Flexibility Routines Program. Six 30-min routines to develop your flexibility with yoga 🤍

The Smoothie Diet: 21 Day Rapid Weight Loss Program- bit.ly/3VlXrJL Ikaria Juice link- bit.ly/3LKKwhD Burn ABS 30’seg cada ejercicios por 3 Rondas Avanzadas los mis ejercicios pero en plancha en el piso 45 seg cada ejercicio por 4 Rondas

The Smoothie Diet: 21 Day Rapid Weight Loss Program- bit.ly/3VlXrJL Ikaria Juice link- bit.ly/3LKKwhD Full body sculpting ⚒ plate only! I was SWEATIN after these moves👏🏽 give them a try on your next training day!

The Smoothie Diet: 21 Day Rapid Weight Loss Program- bit.ly/3VlXrJL Ikaria Juice link- bit.ly/3LKKwhD hese workouts to grow your Glutes and build your Hamstrings 🫱🏼‍🫲🏽 Reverse hypers Hip Thrust Reverse Lunges It’s never too late to Start 🫶🏼

The Smoothie Diet: 21 Day Rapid Weight Loss Program- bit.ly/3VlXrJL Ikaria Juice link- bit.ly/3LKKwhD Feeling these in your traps or biceps more? Let me give you some tips on how best to engage your lats on a single arm row… read below ⤵️ ‼️ Firstly I have some amazing news. Tomorrow I am starting a huge offer on my app BELIEVE with 30% off the annual & quarterly subscriptions for new members. This is the perfect time to join us right before the next 8 week challenge and launch of the new home & gym plans on the 27th March 🎉 Let’s make some serious progress on the lead up to summer 👏🏻☀️ More info in my ‘challenges’ story highlight! SINGLE ARM ROW TIPS:- 💡 Before you begin, allow your scapula to fully protract to feel the stretch in your lat. 💡Lead with your elbow and pull the dumbbell towards your hip in an arcing motion. Do not lead with your bicep and pull the dumbbell up towards your chest. 💡At the top of the rep, your elbow should be in line with your body where your lat is under maximum tension. If any higher, you will start to use more of your upper back. 💡Also at the top of the rep, retract your scapula and squeeze your lat. 💡Lastly, keep your neck and spine aligned throughout. Looking forwards can encourage extension of the lumbar spine and cause lower back pain.

The Smoothie Diet: 21 Day Rapid Weight Loss Program- bit.ly/3VlXrJL Ikaria Juice link- bit.ly/3LKKwhD ☝🏾Focus on QUAD or GLUTE we can choose it☺️ 💪🏾GROW AS WE GO

The Smoothie Diet: 21 Day Rapid Weight Loss Program- bit.ly/3VlXrJL Ikaria Juice link- bit.ly/3LKKwhD Best exercise for weight lost ❤️❤️

The Smoothie Diet: 21 Day Rapid Weight Loss Program- bit.ly/3VlXrJL Ikaria Juice link- bit.ly/3LKKwhD

The Smoothie Diet: 21 Day Rapid Weight Loss Program- bit.ly/3VlXrJL Ikaria Juice link- bit.ly/3LKKwhD BARBELL FULL BODY SCULPTING⚒ This one is for my shy gym gals or anyone wanting to get in a quick + effective workout in less time & with less equipment! My full body was on FIRE after this🔥 Grab your weight, find a corner, & let’s get to work!! 4 sets of 12 reps each Save & share with someone who lifts!!🔖💌 — If you’re still struggling to see fat loss results & you feel like nothing has worked for you…or maybe you just can’t seem to commit to a solid nutrition & training routine… Check out the new 8-Week Shred Program where you will learn how to reach your goals while still enjoying the foods you love and following a routine that is enjoyable and easy to follow. Without the added stress or overwhelming time commitment💪🏽

The Smoothie Diet: 21 Day Rapid Weight Loss Program- bit.ly/3VlXrJL Ikaria Juice link- bit.ly/3LKKwhD I’ve never related to a reel “trend” as much as this one. Being broken down on the floor screaming and pleading to be loved, is something no one should have to feel. It’s a huge era of self love, self acceptance, strong woman type energy! All our past brought us to being the woman we’re becoming. Mentally, emotionally, + physically. We’re giving our damn selves the love we always begged for. for bringing it to my feed, because sometimes you need a reminder of how far you’ve truly came ✨ And to know, you aren’t alone in it.

The Smoothie Diet: 21 Day Rapid Weight Loss Program- bit.ly/3VlXrJL Ikaria Juice link- bit.ly/3LKKwhD 25 minutes of training, and only 4 exercises made my legs feel on fire. I did a 10 minute muscle activation and then completed with 5 circuits of 45 seconds of exercise for 30 seconds of rest and WOW Include this routine in your leg or cardio workouts👌🏽

The Smoothie Diet: 21 Day Rapid Weight Loss Program- bit.ly/3VlXrJL Ikaria Juice link- bit.ly/3LKKwhD WORKOUT: 1️⃣Side plank with reach through 3x15 2️⃣Reverse crunch 3x15 3️⃣Alternating knee reverse crunch 3x15 4️⃣Knee tap crunch 3x15

The Smoothie Diet: 21 Day Rapid Weight Loss Program- bit.ly/3VlXrJL Ikaria Juice link- bit.ly/3LKKwhD Avoid these planking mistakes! ✅ Wrap your lower back slightly and activate your abs to avoid a cavity. Thus also preventing back pain.