#toning exercises

[afitterbrittany]

Leg day routine as I’ve lost 90 pounds and continue to work on toning and getting closer to my goal weight

I posted my arm day routine a couple of weeks ago so I figured it's time to post my leg day routine just in time to do it tomorrow morning. I also incorporate some core exercises into the second circuit.

Just like every morning at the gym, I start out with 10 minutes on the treadmill. For leg day I do incline 8.0 at 3.8 mph.

My first circuit of exercises is using machines. I like using machines because even though I've been doing this for a while, they ensure that I maintain the proper form. I do each exercise three times in a circuit alternating between 1,2, and 3 for each set of exercises. 

Exercise 1 is the leg extension machine. I do 15 reps for the first two at increasing weights of 70 then 85, and on the 3rd set I do it at 85 until failure. 

Exercise 2 is the hip adductor (pushing the machine extensions towards each other). I do 15 reps at 200, 15 at 215, and then until failure at 215.

Exercise 3 is the hip abductor (pushing the machine extensions away from each other). I do 15 reps at 190, 15 at 200 and then until failure at 205. I love that the machines have 5lb increments so I can always push myself even if it's just 5lbs more.

My second set of exercises is done over by the giant wall of mirrors. I get 2x 20lb dumbbells, a 25lb plate, the 15lb kettlebell, and an exercise mat for this circuit. I do 3 sets of each exercise, again going through them like a circuit.

Exercise 4: I start off with 12x RDLs with the 20lb dumbbells. I don't like using the smith machine for this so I opt for using free weights. A key component of the RDL form is treating your hips like a hinge and as you go down, visualize closing a door behind you with your hips/butt. I stop when the weights are just below the middle of my shins. Be careful not to bend your knees too much otherwise it takes the engagement off your glutes. I do the same amount of reps and weights for all 3 sets right now.

Exercise 5: 30 second plank, 45 second plank, 1 minute plank (or until failure if I'm feeling it)

Exercise 6: I'm not sure what to call this exactly but it's like a kneeling leg lift. I am on all fours and I do each leg 15x, extending one leg straight behind me then pulsing it as high as it goes to the ceiling, tapping the floor, and then back up.

Exercise 7: Single leg kick into fire hydrant. 15x each leg. I am still on all fours, one leg kicks backwards and as I bring it back in, instead of doing a second kick immediately, I open my bent leg sideways into a fire hydrant move. Make sure to squeeze your glutes at the top when you reach the end of your mobility.

Exercise 8: Rainbow leg lift. One leg at a time, 15x each leg. Tap as far right as you can on the ground with your toes and then touch as far left as you can, making a sweeping or rainbow motion with your leg as you go. Repeat 15x then swap legs.

Exercise 9: Russian twists. I do 20x with the 15lb kettlebell, tapping it on the ground on each side of me.

Exercise 10: 20x glute bridge with the 25lb plate on my stomach. (Picking up the plate to put on me makes me realize what a feat it is to not be carrying that weight around with me all the time, it's insane to think about)

Exercise 11: 15x sumo squats with the 15lb kettle bell

After 3x of this second circuit, I do some stretching and I'll get on the treadmill to cool down if time allows. These 2 circuits usually take me about an hour-ish to complete.

I will try to film my second circuit tomorrow and make some gifs of the exercises since I may not have done the best job describing them.

[lavandamichelle]

Health Journey: Week 10 Update

Health Journey: Week 10 Update - Hey, #FitFam! Guess who's back with another update? Spoiler alert: It’s me, Lavanda Michelle, checking in on my health journey. 🎉 I've got some exciting news—I've officially lost 42 pounds over the past 10 weeks!

Hey, #FitFam! Guess who’s back with another update? Spoiler alert: It’s me, Lavanda Michelle, checking in on my health journey. And I’ve got some seriously exciting news to share—I’ve officially lost 42 pounds over the past 10 weeks! That’s right, folks; I’m practically melting away like an ice cream cone on a hot summer day. But hold the applause (okay, you can keep clapping a little); the…

[blenselche]

meant to upload this for galentines my b

[ujusttry]

Sculpt Your Dream Physique: 9 Top Toning Exercises for a Head-to-Toe Transformation

Want a toned and sculpted body? Toning exercises are your secret weapon! Looking to achieve a toned and sculpted body? Toning workouts are your secret weapon! Unlike bulking exercises, toning focuses on building lean muscle definition, promoting a fit and firm physique. Not only will you look amazing, but toning also strengthens your core, improves balance and stability, and boosts your…

[tartppola]

silver♀ dump + fairy gala sil/prefect sillies..........

[fitnfemme]

The Best Exercises for Toning Specific Body Parts

Get the body you want with these exercises for toning specific body parts! #fitness #exercise #toning

Toning specific body parts can be a great way to get the body you want. Different exercises target different muscles, so it’s important to choose the right exercises for the body parts you want to tone. Here are some of the best exercises for toning specific body parts. 1. Arms: To tone your arms, try bicep curls, tricep dips, and push-ups. Bicep curls target the biceps, tricep dips target the…

[mbirnsings-71]

*sips my drink* God I love being a multishipper sometimes.

[temeyes]

we were really going thru it while in co-op earlier (and by we, i mean mostly me)

[anonabelle]

I vaguely remember this episode and I think I drew this because I wanted something a little more out of Marco's reaction (although I'm pretty sure a hug like this would have made things worse).

[quirinah]

nindraw 11 (I LOVE CONTROL+U)

[almondmomz]

[thetasteofsunshineonyourtongue]

I fell into some sort of fugue state and when I woke up I made this

[backlogbooks]

grabbing myself by the face every three days or so to remind myself that i'm not buying the southern reach trilogy pretty 10th anniversary books until i've read all three and know i want to reread them

[nostromo130]

im not arguing with a man who sleeps on a mattress on the floor ‼️ get a bedframe ‼️‼️🗣️

[matttheratkingart]

You’re a Marine, your ship has been attacked, you are on the beach of a strange island and Something With A Dead Man’s Face is hunting you

Probably won’t show up in the comic but Came Back Wrong!Ace I love yooooouu

[mywellnessdiaries]

#lifestylemotivation