Sorry about the lack of workout videos recently😩 my gym has been closed and my temporary gym was too busy! Back at it soon though, what would you guys like in my next workout video?💓
Also, @doyoueven and restocking their impact seamless on the 12th😁 love all their colours😍
Looking for ideas for my next destination✈️ What are 3 top places you’d want to see/experience before the new year? Where have you been that you’d highly recommend? .
I’ve received a lot of great suggestions from my story post, but I need some more ideas on last minute travel! I’m up for anything, so let’s get creative y’all 🙌🏽
When the gym is busy and you finally get your hands on the smith machine, you can do a full workout just on that one machine! 💪
This LEGS and BOOTY workout is very time efficient and really kills the booty! 🍑
Make sure to warm up first, even if it is 5 min on a treadmill. Then activate your glutes with a band.
Mind to muscle connection also helps with hitting that 🍑 So keep thinking about your 🍑 as you work hard🏋️ 🏋️Sumo Deadlift. Make sure to lead with your chest and avoid rounding your back.
4 sets of 10 at the weight that is challenging for you.
🏋️ Bulgarian Split Squats.
Make sure your front knee doesn't pass your toes as you go down, drive up through your heeland don't lock your front knee at the top.
3 sets of 10 on both sides at the weight that is challenging for you.
🏋️Hip Thrust. Don't look up, look straight ahead, this will prevent low back pain.
4 sets of 10 at the weight that is challenging for you. 🏋️Curtsy Lunges.
Keep your back flat and again make sure your front knee doesn't pass the ankle.
3 sets of 10 on both sides at the weight that is challenging for you. 🏋️Side Lunges.
Stay low but keep your chest upright. Push up through the heel, don't lock your knee at the top.
3 sets of 10 on both sides at a challenging weight for you.
Try it out and let me know how you get on💪
602 days ago
The Bridge Pose‼️
Did You Know⁉️
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Lying on your back, bend both knees and place the feet flat on the floor hip width apart. Slide the arms alongside the body with the palms facing down. The fingertips should be lightly touching the heels.
2. Press the feet into the floor, inhale and lift the hips up, rolling the spine off the floor. Lightly squeeze the knees together to keep the knees hip width apart.
3. Press down into the arms and shoulders to lift the chest up. Engage the legs, buttocks and mula bandha to lift the hips higher.
4. Breathe and hold for 4-8 breaths.
5. To release: exhale and slowly roll the spine back to the floor
202 days ago
🔥 GOOD NEWS EVERYONE! Its Tuesday and I’m feeling pretty chuffed.. because I was finally reunited with my low bar squat!! We are back to square one focusing on controlled phases, joint stability, biomechanics and my form has improved I must say. Baby steps here with 65kg for 8 reps, no pain or discomfort. I can feel the areas of issue but they’re not flaring up which is good.
Having said that, when this happens I usually move too fast and then end up having to go back 7 paces because I’ve injured something else. This time, I’m doing it right. But squats have been missed!
Can’t wait to meet you little one 💙 I didnt even know I was missing anything until I felt you inside, ...whoever you are in there, I love you so 💕💕💕 you are my greatest blessing. #pregnant#5monthspregnant#pregnantbelly
1312 days ago
Ladies. One of the most important aspects of training with a Personal Trainer is partner training. This is something I emphasize in all my programs with women, because it’s vibrant to connect life force energy to match each other’s frequency for greater WORK (much like massage therapy, but from a physical standpoint of training with and without weights). Ask yourselves this. When you do Hip Thrusts with equipment how does it feel compared to doing Hip Thrusts with a partner (Give me feedback please)? As far as the rest of this work goes in this video, it’s just our warmup before we get into weights by prepping the the body to be super charged for progressive work with weights. Ladies. I am taking female clients right now and won’t be training any male clients for some time since the upgrade in my new training method requires the subtly and expressive effort of LIONESSES to be rewarded with training into your lifestyles which I GUARANTEE. Please let me know if you have any questions, have a great night, and train HARD this week! DeMel Tarver 🔺Flow Performance And Fitness🔺
🍑 BOOTY WORK 🍑
If you’re like me and you get a kick out of 80’s-aerobics-style workouts then grab a stepper and a resistance band and and let’s get groovin!
I recommend doing these moves circuit style, 2-4x through!
1️⃣elevated squat jumps
3️⃣ kneel-to-standing jumps
4️⃣Single leg elevated squats
✅8-10 reps each side
5️⃣up up down down
In addition to growing that 🍑🍑 using resistance bands to activate your glutes is a great way to counteract the unreal amounts of sitting we do in our day-to-day lives. .
You’re essentially turning these muscles back on 💡 after periods of inactivity(aka your desk job) which may even help counteract lower back pain in some cases.
My tummy gettin flatter, my thighs gettin thicker, my ass gettin fatter. •
Weightlifting n meal prepping changed my life. I use MyFitnessPal to help count my calories.. my intake is high cuz I burn so many calories through out the day/working out.. I have to double/triple my intake to help wit my weight/muscle mass gain. #Fitness#MotivationalMonday#LifeStyle#MealPrep#Glutes#Quads#WeightLifting
HAPPY MONDAYY friends!! 🖤
Here’s my glute and hamstring focused leg workout from yesterday! I just LOVE leg days!! Am I crazy?! 😜 the feeling of such a great workout without the cardio.. that’s my kind of workout 🏋️♀️ 😉 WHO ELSE HATES CARDIO?! 😩
Here’s the breakdown::
• after your warm up of course, I like to start with a solid compound movement like deadlifts. • sumo stance deadlifts- I do 4 sets of 15 if I use a lighter weight like here. .
• cable thrusters- ok. Most AWKWARD movement maybe, everrrr but I swear to you.. the booty gains are real if you just push past this and DO THE THRUSTERS!😜 (4 sets of 15) .
• back extensions- 4 sets of 10- and squeeze your glutes at the top- you don’t need to have a huge range of motion...you will feel this trust me! .
• leg press- 4 sets of 12- I like to switch it up with the leg press and do a narrow stance, wide stance, but this is just normal stance. .
• glute kickbacks- (4 sets of 10 each side) okay this is a favorite of mine for building that booty! I play around with my stance on this to bent over kick back to standing straight and almost a slight lean back to reallly activate the glutes 👌🏻
• step ups- FInalllyyyy the FINISHER.. really burn out those legs/ glutes.. with steps ups!! You can hold dumbbells or just your body weight! My legs were dead I didnt even use a weight and it was a challenge and my legs were ON FIREEEEE 🔥
guess whos back on their bs?
me lol i gave up my new gym membership and went back to my old gym🤷♀️
it just wasnt working out for my schedule and school and work but whatever, im going to try and stay motivated.
school has been hectic and works about to cuz of christmas so yay for hecticnesssss😊🎉 (👎)
i hope everyones christmas shopping is going well and the christmas spirit is hitting ya🎄❄️
anyways, ive got more assignments to work on tonight sooo peace out girl scouts✌️
1512 days ago
A sneak peak 👀 of the new Grey Lounge Wear Set we are releasing next week 😜💗 - @matilda_murray_
3 weeks left in 2018 let’s finish strong! Save this leg day for later! Don’t forget to Double tap ♥️
- Elevated banded hip thrust 4x12
- Banded clams 4x40
- KB deads 4x12
- Laying lateral raises 4x20 each side
If you’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!
If you’re not located in the Los angles area contact me for online training 📧
Still taking on a couple more clients. Please visit www.Vickythefitchick.com for details or link in bio. Feel free to email me with any questions:
In winter I still don't get cold, I stay hot like summer 🌍🦈
3022 days ago
Yoga reminds us that with each breath, we can begin again. Showing up on the mat, is like a chance to press the reset button. Inhale a fresh new perspective, exhale what no longer serves you...which is anything taking your mind out of the present moment. The Asana (the physical practice of Yoga) is a moving meditation, a way to keep the body moving in order to still the mind. Peace Love Yoga, see for yourself! 🤩✌🏼♥️ 🕉