One of my favourite way to end off a workout. With on-the-minute KB Swings.
Take a heavy kettlebell and set your timer for one minute and 15 rounds. Swing for 10-15 times at the start of the minute, depending on your capabilities and whatever time you have remaining is your rest.
Total torture! Love it and it absolutely kills the #booty🍑 for some #bootybuilding pump. Tag a #swolemate to try this with 😉.
🤷🏽♀️🤷🏽♀️Do you do most/all of your workouts at home? Do you sometimes find yourself not having the motivation to get to the gym, and wish you had a program that was flexible for gym and home workouts?!? Do you just plain and simple, need a plan to follow to keep you on track?!🙅🏽♀️
🙋🏽♀️🙋🏽♀️🙋🏽♀️If any of these are true for you, my #bigbootytighttummy is the program for you! This program is built to not only boost your fitness level, but also your motivation and confidence! With a community of ladies doing the same workouts, it will make it nearly impossible for you to fail!
😍Visit my website www.growwithjo.ca (link in bio) and get the program TODAY for 20% off by using the code "launch20" (only valid today and tomorrow) #motivated#motivation#bbtt#bigbootytighttummy#workoutideas#workoutprogram
4 24736 minutes ago
Sometimes we play nice and get along. And other times, we’re sassy and don’t get along. Our dominant personalities really clash sometimes. We are both as strong-willed and stubborn as they come.... which can put us in quite a predicament! 😬 .
Every day, I read this affirmation to remind myself what love (as a verb) truly entails. It reminds me to reign my sassy, stubborn self in and be a true partner... the partner D deserves. And yes, absolutely I fail all the dang time!! I’m human. But being human is not an excuse to continue bad habits. Although being human means I’m going to fail all the time, I remind myself being human also means I have the opportunity to improve DAILY!! 👊🏼 .
5 3841 minutes ago
💥DISCLAIMER💥: THIS VIDEO IS SPED UP!! These are my go to shoulder workouts that always make me sore everytime. 😄👌🏼 Here's the workout:
• 12 reps of dumbbell shoulder raises (lateral and front)
• 8-12 reps curved bar upright row
• 12 standing shoulder presses
• 8-12 front shoulder raises using 10lb plate
REPEAT WORKOUTS FOR 3 SETS!! Enjoy the burn. 😊
1 161 hour ago
Want finish your workout with abs?
Keep it simple.
Pick 2 exercises,
Perform for 45-60 seconds back to back,
Rest after superset,
Repeat 5+ times.
Tag a friend! ——————————————————————
🔥🔥Music: On Standby @hi_devinition (ft. @joe_perk )
8 511 hour ago
In case you've never followed my IG stories, I post daily exercise videos or parts of my personal workouts on them each week (click on my profile picture to view them if you aren't familiar with the IG story feature).
Here's a snippet of today's story. I've had enough response from it I decided to share it here too & share a little more in-depth.
Everyone has imbalances and weak points in their body. No matter how in-shape or skillful someone is, there is always something that will throw them off their game & need to be modified to a level that works for their body at that time.
Personally, I really struggle with balance & control on my right leg. I've injured this leg repeatedly over the years & it'll never be the same as it was 2 years ago before my last injury. It frustrates me sometimes. I don't move smoothly or with the balance that used to come naturally.
But one thing I don't do is feel bad about myself for listening to my body's needs & modifying to a sustainable level.
I used to get down on myself & feel like modifying was failing on some level, until I realized everyone has to modify something. I realized I'd been comparing myself to unrealistic standards; athletes at their peak in a competition (after months honing their skills & working on weaknesses) or fitness videos on social media (where someone could reshoot & edit until they got everything just right).
Recognizing that made me finally feel like I had permission to mess up here, modify my form there or have a misstep without feeling like a failure. Because I wasn't failing. I was just learning how to improve by finding weak points & working on them. As I kept working on things, I would get better over time & it felt really rewarding.
It really is okay to move at your own pace & grow over time. It's also okay to not be perfect (because no one else is). It's okay to trip over yourself sometimes, laugh about it, then get back on track. You are never a failure so long as you refuse to give up & keep marching forward. Just learn to march at your own pace.
1 191 hour ago
I have the most dramatic gym faces you’ll ever see. Anyone would think this Plate was 50kgs...WELL IT FELT LIKE IT!😂😰.
Shoulder burn out like no other - I find an Olympic plate harder than a normal plate because it’s a wider grip 🔥🔥🔥🔥🔥🔥🔥🔥🔥 #patriciafit
BODY UPDATE #Happy&Healthy
After my exciting news yesterday I figured why not take you through my ‘prep’ for this @optimumnutrition video shoot!
Let’s see what changes I can make over the next few weeks- follow my IG story and ‘What I Eat’ archive (in my bio) to see more of my training and food 🍫
Stats & stuff:
🍃 Eating 1900-2000 calories a day (I think, but im intuitively eating so not 💯😊)
🍃Training 5-6 days a week for 1 hour max. A combo of strength and circuits
🍃 Weight: doesn’t matter
And if your struggling to get back on track after the holiday why not join me! 🤗🤗 #bodyupdate#4weekchallenge#bootygrowth#happyandhealthy
21 5252 days ago
Split today's training into two sessions to recover after squats (on IG story)
So my afternoon workout consisted of a few different circuits to test out the new @newbalancenz gear 💁🏽 #datreflectivedoe
Feeling good about what the body is achieving lately 😊😊😊 and not focusing what it looks like (although I'm pretty stoked with where I'm sitting ATM with all the food so life's good 😜) #powerlifting#powertraining#athletictraining
10 2746 months ago
🏋🏻♀️ How Many Sets/Reps 🏋🏻♀️ by @maxweberfit ⠀⠀
🔥 Whether your goal is weight loss, fat loss, muscle gain, body recomposition or just to improve your performance inside and outside of the gym, knowing how many sets and reps to perform for your goals will have quite a dramatic impact on the amount of progress — and rate of progress — you achieve. Let’s talk about
all that right now… ⠀⠀
💪🏼 If your primary goal inside of the gym is to get stronger — note that if this is your gym goal, it doesn’t mean your ‘fitness’ goal can’t be fat loss — then it makes sense to train in the 1-6 rep range, completing somewhere between 3-10 sets. This could be 4 sets of 4 5 sets of 5, 6 sets of 3 or even 10 sets of 1 (or something else entirely). The point is to structure your program in accordance with your specific goal. Also, when straining for “strength” it makes sense to rest 2-5 minutes between sets because of the amount of energy required to perform these lifts at these reps.
🍑 Now if your primary goal is to build muscle (bigger booty, larger arms, washboard abs, whatever you freakin’ want!) then training in the 6-12 rep range and completing between 8-12 reps is probably ideal. You could do 4 sets of 12, 3 sets of 8… up to you! But make it work! Rest times here should be 1-2 minutes. ⠀⠀
🏃🏻♀️ If your primary gym goal is endurance or stamina, upping the reps above 12 is where you’re going to want to be. And 2-4 sets per exercise is great, resting just 60 seconds between exercises. Sound good? ⠀⠀
📝 PS. Just because your goal is strength, or muscle gain, or endurance does NOT mean you can’t use the other sets/reps ranges in your workouts. A combination of all three makes a lot of sense in most cases, so if you’re curious about this, ask me in the comments below!
Double Tap if you love curly lair➰ I just got a trim and my curls are healthier than ever. ➖
I just need to figure out how to consistently keep it moisturized. I’m also looking for a protective style because this harsh cold weather is not kind to my curls at all🤦🏾♀️❄️ ➖
Please help me out and tag me in a protective style look ⬇️
A new year is so exciting!! It's a fresh start! A chance to accomplish what you failed to accomplish last year. Every year, you make "New Years Resolutions" and a plan to be a better version of yourself. I am all for it! New Years Resolutions are a fantastic way to inspire inner growth and change.
But, let me ask you a question? How many times have you made a resolution only to find, at the end of that year, you didn't accomplish what you intended to?
Life always gets in the way, am I right?
Not this year! This year is your year to accomplish what you have been saying your going to for many New Years!
For those of you who have a goal of getting fit this year, I'm going to help you do just that. I want to make sure that this NOT JUST ANOTHER resolution for you. I want this to be the LAST year you ever set that resolution for yourself and help you turn this into a LIFESTYLE that lasts forever.
I'm calling my February Bootcamp the "NOT ANOTHER RESOLUTION BOOTCAMP".
Come join me for quick home workouts, a simple meal plan that gives you freedom and accountability with my incredible fit fam to help keep you motivated and inspired!
We get started at the end of the month <3
More information + Registration ---> tinyurl.com/getfitwithjenn
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