#glutes training

[chuckg2]

Drea Thomas

[artbyat]

Boss woman

Extraordinary arts only on patreon

[theegreenmuse]

݁˖ ❀ ⋆｡˚ 𝐓𝐡𝐞𝐞𝐆𝐫𝐞𝐞𝐧𝐌𝐮𝐬𝐞'𝐬 𝐔𝐥𝐭𝐢𝐦𝐚𝐭𝐞 𝐖𝐨𝐫𝐤𝐨𝐮𝐭 𝐑𝐨𝐮𝐭𝐢𝐧𝐞 𝐟𝐨𝐫 𝐚𝐧 𝐇𝐨𝐮𝐫𝐠𝐥𝐚𝐬𝐬 𝐅𝐢𝐠𝐮𝐫𝐞 ݁˖ ❀ ⋆｡˚

Hello, beautiful souls! 🌿

I’m excited to share TheeGreenMuse's workout routine designed to help you achieve an hourglass figure while focusing on losing belly fat, sculpting a small waist, and enhancing those glutes. This routine is a blend of Pilates, gym workouts, and targeted exercises that will help you feel strong, confident, and radiant.

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🗓 Weekly Workout Schedule

☞ Day one:

Pilates + 10K Steps a day

I’m doing Madeleine Abeid’s 2 week Pilates Plan

☞ Day two:

Glute workout

Hip thrust 3x8 | Bulgarian Split Squats 3x8 | Sumo squats 3x8 | RDLS 3x8 | Step Ups 3x8

Progressive overload & don’t skip your dynamic and static stretches ❤️‍🩹

Cardio : 12-3-30 on the treadmill

☞ Day three:

Active recovery (rest day)

10K Steps

I want to start learning Kpop choreographies like I used to do before since I’ve been a Kpop fan since 2015☺️

☞ Day four:

Pilates + 10K Steps a day

I’m doing Madeleine Abeid’s 2 week Pilates Plan

☞ Day five

Glute workout

Hip thrust 3x8 | Bulgarian Split Squats 3x8 | Sumo squats 3x8 | RDLS 3x8 | Step Ups 3x8

Cardio: 12-3-30 on the treadmill

Progressive overload & don’t skip your dynamic and static stretches ❤️‍🩹

☞ Day six:

Pilates + 10K steps

☞ Day seven:

Active Recovery

Practicing on my Skateboard (I had the board for more than 1 year and I’m always scared to start my skateboarding journey 🤣)

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🍽 Nutrition Tips

To support my workout routine and achieve my body goal, a balanced diet is essential. Here’s what I will focus on and so do you:

☞ High-Protein Meals Examples:

Breakfast: High-protein smoothie with spinach, banana, chia seeds, and almond milk

Lunch: Grilled chicken salad with mixed greens and quinoa

Dinner: Baked salmon with steamed vegetables and sweet potato

☞ Healthy Snacks:

Greek yogurt with berries

Sliced apple with almond butter

☞ Hydration:

2L of water daily

I drink Green Tea in the morning, Peppermint tea after my meals and Camomile Tea before sleeping. The only drinks I’ll include in my fitness journey are zero sugar drinks, herbal teas, coconut water and kombucha.

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💡 Additional Tips

- Consistency is Key

- Track Your Progress

- Rest and Recovery

- Stay Motivated:

I’m currently starting to limit my time on social media to achieve those goals so that I can hold myself accountable. I prefer more achieving my goals by moving in silence. If you want to get motivated and you want me to share my progress to you personally, you can add me on Instagram!🫶🏾 I’d love to share my progress, answer to your questions, and connect with you guys!

Remember, the journey to becoming the best version of yourself is a marathon, not a sprint. Embrace every step, celebrate your victories, and learn from your challenges.

[bonesandpoemsandflowers]

that said all the people being like "ooohhh the action girl has a martial arts background and the muscles to prove it" are ignorant as shit because those are 100000% and obviously hypertrophy muscles! there is literally a bodybuilding competition! martial arts does NOT do that to you! height don't win fights and neither do big biceps! vanity muscle is not the same as fighting muscle. you all suck, review writers. you don't even go here. you know nothing of the gym AND nothing of the dojo.

[alphadogg16fitness]

[freeonlineworkouts]

Leg Press Foot Placement for Glutes: A Detailed Guide

[chuckg2]

Angelina Maldonado

[so-much-for-subtlety]

I had a really good PT session today. I’m kinda dumb so takes me a while to figure out what they’re asking (and then remember to actually do it) but I feel like what I learned to do today will help a lot.

[artbyat]

Strong woman

Incredible arts only on patreon!

[juliahalefitness]

Barbell Hip Thrusts: The Key To A Better Butt

Whether you’re a seasoned gym-goer or just starting out, if you’re looking for the key to a better butt, incorporating hip thrusts into your workout routine on a weekly basis can bring about significant benefits. In this comprehensive guide, I’m diving into the anatomy of all varieties of hip thrusts, their benefits, how to perform them correctly, and why they should be a part of your fitness…

[br-sissy-sub]

diário de vacuum abdominal - dia 3

cintura: 86,5 (-1,9 | -2,0 total) barriga: 91,5 (-0,5 | -0,5 total) quadril: 100,5 (-0,9 | -0,5 total) tempo de vacuum: 3:02 min

[madammysteria]

In the gym

For those who like me with glasses....

[b3comingme]

Think I’m switching from body part focus to full body compound workouts because holy hellll that was a good one today 🥵 my heart has been racing! Alternate circuits of back lunge/jump squat/bridges into curls/presses, punches and reachers as “rest sets”, ended on some stationary bike for extra cardio and I’m wipedddd but in the best way 😂 liking the jump squats more than I expected tbh that’s definitely gonna be part of my regular rotation from now on!

Trying to get more comfortable filming form checks and other gym footage too 🫣 took a quick vid of regular/kas bridges as a form check and I’ll try to post those more here!

Haven’t sweat it out like this in a while can’t wait to get home and shower 🥵😂

[iwaasfairy]

re: booty workout & NOT thighs; idk if you've read it, but 'Dispelling the Glute Myth' (web article on t-nation) is my bible. shud be easy to google, but lmk if u want a link.

thAnK YOUUUU baby i'll be very gladly referring back to this you're a lifesaver <333

[h-f-k]

If i can’t exercise a part of my body with a machine then i don’t want it

[audrinawf]

back at the gym after a cold is the best feeling