#workout split

[ros3ybabes]

Fall 24' Workout Split 🎀

So my friend and I got a gym membership together BUT have been overworked by our jobs and are tired pretty often, so I've created a workout split (for myself) that takes into account what days her and I are going to the gym and then some at home workouts! The days her and I are supposed to go to the gym, IF we don't, there's a fitness center at my apartment that would be perfect to utilize as a backup!

A bit about my fitness/aesthetic goals ( I will be discussing body image, so please DON'T READ if that info would hurt or upset you at all <3 take care of yourselves)

I want a mix of a pilates princess/muscle mommy physique. I'd love full, round glutes and juicy quads and hamstrings, but a slimmer, more lean, and toned top and arms. I am currently overweight (honestly, obese, if I'm being truthful with myself. I'm 5'3, btw) with a large chest and thick ish upper arms. I want to lose weight, tone up, and grow my glutes. Definitely doable with some nutrition fixes and work in the gym!

My Weekly Workout Split:

Monday - Gym - Glutes + Hamstrings

Tuesday - At Home - Full Body Pilates

Wednesday - Gym - Glutes + Quads

Thursday - At Home - Arms + Core Pilates

Friday - Gym - Full Lower Body Glutes

Saturday - At Home Yoga + Cardio

Sunday - At Home Yoga (Optional Cardio)

Daily Things:

8,ooo+ steps a day

5mg creatine daily

track macros (90g+ protein goal daily)

90oz+ water intake daily!!! (super important for the creatine)

(attempt) 15-30+ minutes of walking outside or treadmill a day

I am so excited for this split and really hope it helps me set a nice routine! I've found it difficult to get into routine lately, but I am confident I can figure it out soon. Journaling, skincare, self care, and physical movement are all things I'm incorporating back into my life, and I can't wait to feel like myself again! <3

til next time lovelies 🩷

[freeonlineworkouts]

Best Muscle Group Combinations to Workout Together

[texasbodybuilders]

How do you get Biceps like Echo Charles?

Recently, on the Jocko Fuel channel, Echo Charles discusses how he’s gotten such large Biceps. So you want Biceps like Echo Charles? but how do you get Biceps like Echo Charles? Let’s take a deep dive and see how he does it, below: Free Solo The first few minutes of the video is Jocko and Echo speaking with Alex Honnold — the individual who was highlighted in the movie “Free Solo” who solo…

[jessyka-fitness]

my week of workouts| *how i stay fit at home* lower body + upper body & gym tips at home

hello guys here is my week of workouts (my full workout routine) of all seven days a week! i hope you guys enjoy this video, if you have any video ideas please leave a comment below, i love you guys and thank you for watching! timestamps: 0:00 intro 0:27 my weekly schedule 1:41 my equipment 3:03 day 1 workout 12:59 take a screenshot day 1 13:05 day 2 13:52 equipment 16:30 take a screenshot day…

[the33dayreset]

Professional Body Assessments for Personalized Health Insights

Body assessments are comprehensive evaluations that measure body composition, posture, strength, flexibility, and overall fitness levels. These assessments help identify imbalances, track progress, and develop customized wellness or workout plans. Ideal for anyone starting a fitness journey or aiming to improve performance, body assessments provide the foundation for safe, effective, and goal-driven results. For more details visit our website: www.the33dayreset.com

[scrapesaladofficial]

Choosing The Best Workout Split

What muscles are you targeting in your workout today? If you find yourself unsure or just going with what feels right, you might want to consider following my best workout split. This approach involves dedicating specific muscle groups to each day, which can significantly enhance your strength training routine. By focusing on different muscle groups each session, you not only have a clear…

[slayingdotfit]

Do Butt Stuff 💪🍑

Get this comfy shirt. Guys and Girls versions > Slaying.fit

[thefigureresource]

SSR Figure Yura : Split ver [original character illustrated by Teddy] 1/7 scale from Infinity Studio coming October 2024.

[museenkuss]

loving and moving my body this week (25.11.-01.12.)

Monday. pilates for strength and flexibility [30 mins] // [12 mins surprise]

Tuesday. restorative evening yoga flow [14 mins] // [6 min surprise]

Wednesday. gentle morning pilates (miracle cure) [20 mins] // [10 mins surprise]

Thursday. yoga sculpt [24 mins] // [13 mins surprise]

Friday. yoga to ease into the day [20 mins] // [13 mins surprise]

Saturday. ballet dance and stretch routine [24 mins]

Sunday. power pilates [20 mins]

–

November coming to an end (??!!) has me hyperaware of the rapid passage of time. This week, I’m trying to find my focus through my selection, building trust in myself and graceful strength.

In case the suggestion doesn’t feel right for that day, here are some alternatives (13 minutes or less, can also be used as add-ons). No shame in taking it slow! Let’s move according to our needs! :) bedtime yoga stretch to release stress & tension [13 mins]  // beginner’s ballet flexibility [8 mins]//  slow & smooth beginner belly dance workout [12 mins]  // lazy girl full body workout [7 mins] // express pilates [10 mins]

[yam-bunny029]

Working out to look good while being naked,

Splitting legs to look good while getting fucked.

[the33dayreset]

Effective Workout Routines to Boost Your Fitness Journey

Explore a variety of workout routines designed to enhance strength, endurance, and flexibility. Tailored for all fitness levels, these routines combine cardio, strength training, and mobility exercises to help you achieve your health goals, stay motivated, and maintain a balanced, active lifestyle. For more details visit our website: www.the33dayreset.com

[fastwhippets]

[muscletitanlover]

Andrew Chinedu, USA IG: andrewjacked

[freeonlineworkouts]

Bulgarian Split Squat

Bulgarian Split Squat: The Ultimate Lower Body Exercise

The Bulgarian Split Squat is one of the best unilateral (single-leg) exercises for building strength, balance, and flexibility. It targets the quadriceps, glutes, hamstrings, and core, making it a staple in lower body workouts. Whether you're an athlete, bodybuilder, or just looking to improve leg strength, this exercise can take your fitness to the next level.

Muscles Worked in the Bulgarian Split Squat

✅ Quadriceps – Primary muscle group, responsible for knee extension. ✅ Glutes – Engaged for hip extension and stability. ✅ Hamstrings – Assist in knee flexion and stability. ✅ Core & Lower Back – Required for balance and posture.

How to Perform the Bulgarian Split Squat Correctly

Step-by-Step Instructions:

Setup:

Stand about 2 feet in front of a bench or sturdy elevated surface.

Place one foot behind you on the bench (laces down for stability).

Lowering Phase:

Keep your chest up and core engaged.

Lower your back knee toward the floor, forming a 90-degree angle with your front leg.

Your front knee should be aligned with your ankle (not too far forward).

Rising Phase:

Push through your front heel and return to the starting position.

Squeeze your glutes at the top.

Reps & Sets:

Perform 8-12 reps per leg, for 3-4 sets.

Benefits of the Bulgarian Split Squat

✅ Unilateral Strength & Balance – Fixes muscle imbalances between legs. ✅ Improves Mobility & Flexibility – Great for hip and ankle mobility. ✅ Enhances Athletic Performance – Essential for runners, jumpers, and athletes. ✅ Reduces Lower Back Strain – Less spinal compression than back squats. ✅ Activates More Muscle Fibers – Works stabilizer muscles effectively.

Common Mistakes & How to Fix Them

🚫 Mistake: Letting your front knee extend too far forward. ✅ Fix: Keep your knee directly above your ankle.

🚫 Mistake: Leaning too far forward. ✅ Fix: Keep your torso upright and engage your core.

🚫 Mistake: Placing the back foot too close or too far. ✅ Fix: Adjust foot placement so your front thigh forms a 90-degree angle when lowering.

Bulgarian Split Squat Variations

🔥 Bodyweight Bulgarian Split Squat – Best for beginners. 💪 Dumbbell Bulgarian Split Squat – Adds resistance for muscle growth. 🏋️ Barbell Bulgarian Split Squat – Advanced version for strength training. 🦵 Deficit Bulgarian Split Squat – Increases the range of motion. ⚡ Jump Bulgarian Split Squat – Great for explosive power.

Final Thoughts

The Bulgarian Split Squat is a must-have for anyone looking to build leg strength, improve balance, and enhance athletic performance. Start with bodyweight and progress to weights as you master form. Are you ready to add this powerhouse move to your leg day routine? 💪🔥