Final workout of the week crushing this chilling fall of a Thursday. Demolished my quads on Tuesday, so figured today I would focus on my hips and hamstrings.
🔥 Trap Bar Deadlift - 275lbs / 4x5
⚠️ Yes I know this is a more leg dominate exercise than a hip, but my focusing on my heels being planted on the ground, back flat throughout, and finishing tall...it recruits my back/hips/glutes too.
🔥 Push-up Variation - BW / 3x12
⚠️ What’s a day without mixing in some chest/arms?! I like this variation because it allows more depth in the push-up, requires more shoulder stability, and gets the chest/arm muscles recruited more.
🔥 Reverse Lunges - 40lbs / 3x10
⚠️ This was a BURNER. By doing the lunges backwards (“in reverse”) it recruits more hamstring stabilization/strength than the forward lung with the quad. Lunges are also great for working on hip stabilization, which as you might be able to tell, my right hip (glute medius specifically for you anatomy enthusiasts) is WEAK.
Things to work on though. Making strides every day. Always grinding.
❔Why do you workout❔
For me, there are many reasons WHY. But I've got my favourite one! 💪
Okay, just take a look at my face on this photo.
I look like a TOTAL BADASS!
…and I did feel like a total BADASS when doing that workout
…and I do feel like a total BADASS 99% when working out.
Have you ever felt like a TOTAL BADASS? I'm sure you did! So you know how cool it feels to feel this way. Then would you want to stop this feeling?
Exactly! You wouldn’t want to do that.
That is WHY I love to workout!
Not only for the physical aspects, not only to achieve my goals, either to lose weight or build muscle, not only to keep fit and healthy. I do it to feel great, to feel confident, simply to feel like a badass 😉
Do it for yourself. It's only an hours out of the 24hours you have in a day. Treat yourself to this feeling, you deserve it!
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Today I did @crossfit_iconic ‘s 3 rounds of 20 goblet reverse lunges @ 35lb & 20 alternating DB snatches to end my back and biceps gym sesh. Probably could have gone heavier on the snatches, but this definitely was a killer way to end my workout! #dbsnatches#backandbiceps#reverselunges
Back/reverse lunges!!! Alternating Reverse Lunge! ... If you're new to lunges or looking to add a basic exercise to your fitness routine, then consider a reverse lunge. Compared to a basic lunge, this exercise places less stress on the knees while still toning your entire leg. By @popsugarfitness
1. Stand upright, with your hands at your hips. (Core tight that will help you to balanced. )
2. Take a large step backward with your left foot.
3. Lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle. Your left knee should be bent at a 90-degree angle and pointing toward the floor with your left heel lifted.
4. Return to standing by pressing your right heel into the floor and bringing your left leg forward to complete one rep.
5. Alternate legs, and step back with right leg.
Challenge Yourself: Try this exercise with your hands over your head.
By « The New York Times »
If you are more advanced or take your back lunges to another level ADD WEIGHTS!!!! BUT remember not to compromise your form.
#reverselunges#legdayworkout#steps#formisfoundation#properform#modification # #fitmom#fitmummy#homeworkout#personaltrainer#girlsmakeyourmove#womenshealth
Alternating reverse lunges off stepper with bicep 💪 curls. Ok, so here’s actually a favorite combination move that I like to do at the gym when I’m doing lunges.
I like to do these on the stepper, or stationery on the floor with dumbbells or a barbell.
The stepper I’m on here is a pretty tall one, so I’m really driving my leg back deep to really get my knee down to the floor, so I can really get a good push off of my quads coming back up.
Adding in the biceps curls with 15 lb dumbbells definitely adds a twist of challenge too your quads, glutes, hamstrings and calves.
And of course, use the weight of the dumbbells that feel comfortable for you. I’m using 15 lbs dumbbells so I can maintain control of my form, in my lunge and curls at the same time.
My core is tight and engaged as well through the course of this exercise, just an overall great compound move.
Reverse lunges greatly improved my strength and endurance in my legs over a consistent span of time time doing them.
For me, I must say that do my these off of the stepper really gets my heart rate spiked and blood flowing. There’s so many awesome exercises you can do using your own body weight or compound moves like this one that get the job done ✅
3x 8 to 10 reps each leg ( one for one count ) these will definitely 🔥💥☄️that lower body. *
[Offset Dumbbell Romanian Deadlift to Reverse Lunge Combo]
Combo exercises like this are a good way to get your heart rate up and get you out of the gym a little faster with just as good of a workout.
Hitting the glutes and core hard here and in a variety of ways.
A) Split Stance Trap Bar Deadlifts 3x8/side
B1) Barbell Alternating Reverse Lunge 3x8/side
B2) Long Lever Plank From Hands 3x10sec
C1) Offset RDL to Rev Lunge Combo 3x6side
C2) Plank Cable Rows 3x8side
C3) Goblet Walking Lunge
First leg day in maybe two weeks. Probably the most stressful couple weeks of my life and then a move to cap it off. That stuff’s gonna happen but you’ve gotta keep the layoffs as short as possible. The longer they last the easier it is to let them keep lasting.
Gotta jump back in there.
48 6702:42 AM Apr 6, 2018
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