[SAVE THIS FOR LATER and challenge your workout partner by tagging them below!👇🏻👇🏻]
Be ready babes because I have some new basic core challenge for ya to try this weekend 💕 -
How it works:
🔥Set your timer for 60sec work and 15 sec rest
🔥In every 60 sec, u will split it into 30sec work and 30 sec hold
🔥You can rest for 1 min after you finish all the exercises but before that, only 15sec rest in between movement
🔥Repeat for 4 rounds😁
🔥For Mountain Climbers movement, u only hold the pose for 15 sec each side
🔥Do this for straight 7 days to give your core more strength, balance and control😘☺️
Have a nice nice Friday my babes and Lemme know how was it by tag me on your workout video(s) or instastorie(s) 😘😘😘 I'm so excited to know!
Happy Humpday babes! 🤗 Give this unilateral glute sculptor a go and be sure to SWIPE to see each cheek scorching move in real time 🍑🔥🔥
I perform these as a megaset completing all moves on the SAME side with little rest in between. This is pretty intense and if you are newer to moves like this, I would recommend splitting them into two supersets (bulgarian split squat and single leg glute bridge sequences) as described below. I always start with lots of activation work — see the tag "hbsculptgluteactivation" for ideas! —before I get into my main workout. I like my glutes to be aching before I ever pick up a pair of dumbbells 😈
Please see key details in the comments below 📝👇🏽👇🏽 to get the most out of these moves. Happy sculpting!! 👊🏽😘
🔹stuff in this vid!
*bands: @thexbands (purple band from their "booty band" set)
*dumbbells: 20lbs each
*top: American Apparel cotton/spandex sleeveless tank (from Amazon)
👟: Nike free run (exact deets posted in my last vid ☺️
👉🏽complete all moves on the same side (minimize rest in between), then switch sides and repeat. Complete 3 rounds EACH side #cheekmasochist
🍑modified (still very challenging!):
👉🏽complete moves 1-3 on the same side, then switch sides and repeat. Complete 3 rounds each side
👉🏽complete moves 4-6 on the same side, then switch sides and repeat. Complete 3 rounds each side
🔹Bulgarian split squat sequence:
1️⃣1/3 split squat (high) (12x)
2️⃣1/3 split squat (low) (12x)
3️⃣slow split squat hops (to failure)
🔹Single leg hip thrust sequence:
4️⃣eccentric hip thrust (12x)
5️⃣hip thrust knee tuck combo (12x)
6️⃣hip thrust tuck pulses (to failure)
Please see comments 👇🏽👇🏽 for detailed notes! 🙏🏼
@legguide @legsecrets @homesquats @homesquatguide @lowerbodyguide @legvideos @befitvideos @fitgirlvideos @home.exercises
Early morning moving meditation. Always on edge but safe. Have a great weekend my friends.
Thanks for the shot babe 🙏🏼❤️📸 @highonyoga ❤️✅
Only have 30 Min to workout at home? I gotchu babes! Here are some full body moves that gunna kick ur butt before your date night😽😽😽
🔥Squat to Inchworms and Tricep Push Up
🔥Plank to Squat
🔥ROM Push Ups
🔥Plank to Sumo Jump Squat
🔥Aternating Forward Lunges to Front Delt Raise & Lateral Raise
🔥Modification Jump Squat with Dumbbells
🔥Deadlift with Rear Delt Raise & Concentration Curls
Do 30sec work with 15sec rest in between move. You can rest 1 minute in between round, repeat for 5 rounds 🙌🏼🙌🏼🙌🏼
Hope youre having a nice nice weekend my luvssss😘😘😘
The plan will be online Saturday 23rd December so you can enjoy the festive 🎄season knowing you have a new plan in 2018 💪🏻🙌🏻 You don't have to be a mum to do the plan it is just great for anybody who is short on time. The Exercises sessions can be completed at home or the gym so you can fit it into your life. Add your name to the reserve list if you don't want to miss out 💪🏻🙌🏻👍🏻Now back to Monday and trying to resist the quality street in every shop I go in 😂😂
I actually hate battles ropes, despite them being v good - I hate them. But what Pops (@spidey_1965) says, jessie does sooooo 🤷🏼♀️ ropes x press-ups as a horrible/great finisher after an equally as hideous shoulder circuit 🙃🙃
#sweat#BBG week 2 legs was no easy to get out of bed for! But in traditional #nevermissamonday style I got up and got it done. Total sweat-fest though!! Wow!! And so happy and proud I got it done 😊😊
It's very easy to decide to eat, groove and catch mad fun during the #Christmas period. Not many decide to stay healthy while celebrating.
Why? Because it's all about discipline. It is hard abeg. But it is possible nonetheless.
Can you stay healthy through Christmas?
Début du travail en double 24kg. Time to man up! Pour le moment, ajout de 10min de travail technique en fin des 2 séances S&S de la semaine. A partir de la semaine prochaine, remplacement du "rite of passage" par le "total tension complex". Pavel dit que ca ajoute "un peu de viande sur les os". Hâte de voir ça 💪
Ce matin je me faisais la réflexion : ça ne devient jamais facile. C'est toujours aussi dur de se lever à 6h. C'est toujours aussi frustrant de se pieuter à 22h même si je suis crevé. Le rythme est difficile. Il faut développer une constance terrible pour le maintenir.
Quand j'entends des gens dire qu'ils n'ont pas le temps ça me rend dingue. Pas le temps comment? Parce que tu t'es pieuté à pas d'heure au profit de je ne sais quelle activité abrutissante tu n'as pas le temps le matin parce que tu dors? C'est un choix. Tout est un choix. Il faut l'assumer c'est tout.
Nous nous demandons souvent ce qu'on a bien pu fouttre de notre temps avant d'avoir des gosses. Les gamins ça te prend tout, en premier lieu ton temps et ton énergie. Et paradoxalement c'est depuis que je suis papa que je gère le mieux mon temps.
On en revient à la même chose. Le confort vs l'inconfort. La facilité vs la difficulté. Si c'est dur c'est bon signe. Ça veut dire qu'il y a un challenge et donc un potentiel de progression. Ca veut dire qu'on peut avancer.
Ne fuyez pas. Tout droit, tête baissée.
*12 DAYS OF CHRISTMAS GIVEAWAY*
We've rounded up a selection of our favourite brands to create the ultimate 'Self-Care Hamper Kit' for one lucky winner 🙌🏽
To enter all you have to do is:
• Like this post
• Follow us AND @pulsinandbeond
• Tag 3 friends that you think most deserve our special self-care kit ❤️
We will announce a new brand everyday for the next 12 days so keep your eyes peeled 👀 as the more posts you enter in, the more likely you are to #WIN 😉💪🏽 #christmasgiveaway#selfcarekit#ownit#boxxmethod#competition#freebies#12daysofgiveaways#12daysofchristmas
Here’s a quick body weight workout that can be done anywhere. It’s most certainly not easy, but give it a go anyway. I’ve been trying to incorporate more handstand and core exercises into my workouts, because I want to be able to do a handstand next year and you need strong arms and abs for those! 💪
Walkout push-up + jump squat x 6-8 reps
Inverted mountain climbers x 6-8 reps
Squat walks x 8 reps forwards + 8 back
Plank lunge x 8 reps each side
Handstand leg raise x 3-5 reps each side
Do 3-5 sets of the above and only do what feels doable for your level. 🌈💜
🙆🏽12 Weeks later, 18kg off and we went from size 20 to 14!! When you’re finishing 2017 in an EPIC WAY🎉We’re so excited for what were announcing tomorrow! Don’t miss it🔥"Wow. I can’t believe my transformation myself. Been wanting to lose weight over the last 3 years but found it very difficult. I will eat right and exercise for a week and the following week zero. I came across April Laugh around March 2017 and started following her page on Instagram but thought to myself, I bet this is all fake!! (All these Photoshop people 😂). I had my doubts but kept following. However, around May she did a live video which I happened to view live. The 1st thing I thought was oh so she is real. 😳People asked questions and so did I and I was impressed by the response she gave. As soon as the video ended, I emailed her straight away and I got a response immediately. However, she was fully booked until July but I kept looking at all the transformation pictures she posted and thought to myself July can’t come any sooner for me. I was so eager to start. So came 1st of July, I started on this amazing journey. April is the most beautiful person inside and out. The amazing ladies on the group are totally out of this world. The support you get on this journey is absolutely phenomenal. We eat proper and great food and still lose weight. I remember my son saying ‘’mum you are not going to lose weight with all this food’’ but I said to him watch me shrink. LOL. So far this journey has been amazing and it’s exactly what I needed to be accountable. Just look at these pictures. Wow. I am amazed. Thank you coach you are one in a million. xxx" ---
Join the next challenge, last day to signup for the year is the 25th of November! 🔥🔥!! Join us with any of these contact options:
Call: +447376 260502
Goodmorning maandag! Niet wachten tot 2018 maar gewoon nu. Korte pijn lang geluk ;). Probeer deze home workout.
20 minuten, as many rounds as possible: ------------------------
- 10 alternating lunges
- 5 windmill push ups
- 10 jump squats
- 5 wide hands push ups
- 10 two count flutter kicks
- 5 close hand push ups
- 10 tip overs
3️⃣ different sumo squat variations! Body weight Sumo squats, weighted sumo squats, and banded weighted sumo squats.
Great for the 🍑 🔅change things up and challenge yourself. 👉🏼swipe right to see them all. 🤓 some tips: 1️⃣ toes facing outward 2️⃣knees in line with toes 3️⃣sit back as if you are sitting on an imaginary chair ( you can use an actual chair to check you have the right form - but just tap your bum on the seat, don’t sit down!) 4️⃣pause a the bottom, think about your heels, hamstrings and bum being the driving force to get you back to starting position
5️⃣now push through your heels slowly and with control, feeling the contraction.
6️⃣SQUEEZE at the top!
Try the first variation of body weight sumo squats and see if you can master the second and third once you feel confident. Happy Monday, everyone!
⭐️⚡️Rise and Grind B*tches!!! 🌟✨
My shoulder workout from last week. High reps 15-20 with 4 sets of all 👊🏻Give it a go!
Make the most of your last weeks training before the big day 🎄🎁🎄 7 more sleeps... not that I'm counting 🙄🎅🏼
Happiness!! 😀😄😁😃 Exactly what this photo is!
An extended family I never knew existed!
This business was never a get rich quick thing.
This business is a change your life and be the best version of YOU!
Sometimes you never know you are lost until you take a leap of faith on something AMAZING!