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✨✨✨✨✨A bunch more workouts ✨✨✨✨✨
🍑🍑Glutes from home🍑🍑
✨Without Weights✨
🍑Donkey kicks: 3 sets of 12-15 reps per leg. Targets the gluteus maximus.
🍑Bodyweight squats: 3 sets of 15-20 reps. Primarily works the gluteus maximus and medius.
🍑Hip raises: 3 sets of 12-15 reps. Focuses on the gluteus maximus.
🍑Laying side leg lifts: 3 sets of 12-15 reps per leg. Targets the gluteus medius and minimus.
🍑Side leg squats: 3 sets of 12-15 reps per leg. Engages the gluteus medius and minimus.
🍑Bodyweight sumo squats: 3 sets of 15-20 reps. Emphasizes the gluteus maximus.
🍑Curtsy lunges: 3 sets of 12-15 reps per leg. Works the gluteus maximus and medius.
🍑Adductor knee raises: 3 sets of 12-15 reps. Focuses on the inner thighs, indirectly involving the glutes.
❗️When you feel comfortable with these workouts, challenge yourself by adding a forth set and go until failure or change your third set to failure. ❗️
✨With Weights✨
(dumbbell, barbell, diy weights (❗️see list below❗️))
🍑Dumbbell kickbacks: 3 sets of 8-12 reps per leg. Targets the gluteus maximus.
🍑Walking lunges: 3 sets of 8-12 reps per leg. Engages the gluteus maximus and medius.
🍑Sumo squats with dumbbells: 3 sets of 8-12 reps. Emphasizes the gluteus maximus.
🍑Reverse lunges with dumbbells: 3 sets of 8-12 reps per leg. Works the gluteus maximus and medius.
🍑Romanian Deadlifts (RDLs) with dumbbells: 3 sets of 8-12 reps. Focuses on the gluteus maximus and hamstrings.
🍑Wide Front squats with dumbbells: 3 sets of 8-12 reps. Primarily works the gluteus maximus.
🍑Step-ups with dumbbells: 3 sets of 8-12 reps per leg. Targets the gluteus maximus and medius.
❗️If you only have light weights then challenge yourself to do more reps with slow and controlled movement. ❗️
✨✨✨✨No Weights?❓No Problem❗️✨✨✨✨
You can use various household items as makeshift weights. Here are 10 options:
💧Large Water Bottles/hydro flasks: Fill them with water to create adjustable weights.
🎒Backpack: Load it with books, canned goods, or other heavy items.
🥫Canned Goods: Soup cans or similar items are great for lighter hand weights.
📚Books: Stack them in a backpack or use them individually for resistance.
🧺Laundry Detergent Bottles: Filled with water or sand, they make sturdy weights.
🧳Heavy Bag: A sturdy bag filled with clothes or other items can be used for lifting.
🛒Reusable Grocery Bags: Fill them with items like rice, beans, or books.
🥛Plastic Milk Jugs: Fill with water or sand for adjustable weights.
🧖♀️Towel: Roll it up and use it for resistance exercises.
🎨Paint Cans: Sealed and filled with sand, they can serve as compact weights.
✨Recommended: workouts be done 2-3x a Week! ✨
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❗️❗️❗️❗️❗️Core and Cardio workouts ❗️❗️❗️❗️❗️
✨✨✨✨✨✨Elliptical Workouts✨✨✨✨✨✨
For example, if this is your only workout for each week you could do one of the following:
5 sessions, 30 minutes each, at a moderate intensity
3 sessions, 50 minutes each, at a moderate intensity
5 sessions, 15 minutes each, at a high intensity
3 sessions, 25 minutes each, at a high intensity
✨Option 1: Feel the Burn✨
* 5-minute warm-up at a slow, steady pace
* Minutes 5-10: Maintain heart rate at 70%
* Minutes 10-15: Slow pace to keep heart rate between 60-65%
* Minutes 15-20: Speed up to push toward 70%
* Minute 20-24: Maintain heart rate between 60-65%
* Minute 25: 60-second full-out sprint
* 5-minute cool-down for muscle recovery
🍑Option 2: Glute Shredder 🍑
* 5-minute warm-up at a slow pace with incline and resistance at "0"
* Minutes 1-2: Incline 3, Resistance 2
* Minutes 3-5: Progressively increase incline and resistance
* Minutes 6-7: Return to Incline 3, Resistance 2
* Minutes 8-10: Continue alternating incline and resistance
* Minutes 11-12: Return to Incline 3, Resistance 2
* Minutes 13-15: Continue increasing incline and resistance
* Minutes 16-17: Return to Incline 4, Resistance 3
* Minutes 18-20: Continue alternating incline and resistance
* Minutes 21-22: Return to Incline 4, Resistance 3
* Minutes 23-30: Gradually increase incline and resistance
* Cool down for a few minutes to aid muscle recovery.
✨Option 3: High Intensity Workout✨
* 5-minute warm-up at a moderate pace to reach around 55-60% heart rate
* Minute 1: Max intensity, pedal/pump as fast as possible
* Minute 2: Slow down to a steady, calm pace for recovery
* Repeat these high and low-intensity intervals for the next 18 minutes
* Finish with a 5-minute cool-down, pedaling at a slow and relaxing pace.
⏳Option 4: full body⏳
* 5-minute warm-up at minimal resistance and incline
* Minutes 5-10: Emphasize upper body engagement, using arms for pushing and pulling
* Minutes 10-15: Hands off handles, focus on legs with increased resistance and optional incline
* Minutes 15-20: Lower incline and resistance, no hands on handles, concentrate on balance
* Minutes 20-25: Grip handles, engage core while pedaling and pushing/pulling
* Cool down for the last 5 minutes, pedal at minimum incline and resistance
✨✨✨✨✨✨Incline, treadmill✨✨✨✨✨✨✨
🫶🏼Option 1🫶🏼 High-impact sprint workout
Time required: 15-20 minutes
* Warm-up: Walk moderately for 5 minutes.
* Sprint Section (Repeat 10 times):
* Beginners: Sprint for 20 seconds, rest for 40 seconds.
* Intermediate: Sprint for 30 seconds, rest for 30 seconds.
* Advanced: Sprint for 40 seconds, rest for 20 seconds.
* Cool-down: Conclude with a 5-minute cooldown at a walking pace.
* Entire workout duration: 15 to 20 minutes.
💪option 2: 💪Combination strength training and HIIT workout
Time required: 20 minutes
* Warm-up: Walk for 5 minutes at a pace of roughly 3 mph.
* Squats: Perform 30 seconds of squats off the treadmill.
* Resume Treadmill:
* Walk for 2 minutes.
* Walking lunges on the treadmill for 3 minutes at around 2.5 mph.
* Run for 30 seconds at a pace of 5 mph or faster.
* Walk uphill at an incline of 10 or higher for the last 5 minutes.
✨Option 3✨ High-impact incline workout
Time required: 30 minutes
* Warm-up: Walk for 3 minutes at a speed of 3 to 4 mph.
* Minutes 3-5: Incline at 3.5, speed 5.5 to 6.5 mph.
* Minutes 5-10: Incline at 10.0, speed at 3.5 mph.
* Minutes 10-15: Treadmill at 0 incline, perform 20s sprint followed by 10s rest, repeat for 5 minutes.
* Minutes 15-30: Incline at 12.0, maintain speed at 3.5 mph.
* Cool-down: Set the treadmill to 0 incline and walk for 3 minutes at 3 mph.
🏃♀️Option 4🏃♀️ intense up hill
* Warm-up: Walk for 3 minutes at a speed of 3 to 5 mph.
* Minutes 3-5: Incline at 3.5, speed 5.5 to 6.5 mph.
* Minutes 5-10: Incline at 10.0, speed at 3.5 mph.
* Minutes 10-25: Incline at 15.0, maintain speed at 3 mph.
* Cool-down: Set the treadmill to 5 incline and walk for 3 minutes at 2.5 mph.
Muscles used when walking on incline: Gluteus maximus, medius and minimus, calves, hamstrings, quadriceps, abdominals, lower back, obliques, front and rear deltoids, diaphragm, and the ankle, knee and hip complex.
✨✨✨✨✨✨✨HIT Jumprope✨✨✨✨✨✨✨
For increased caloric expenditure, opt for jumping rope over running. Just one minute can burn 10-16 calories, so a 30-minute session, divided into three 10-minute rounds, can torch around 480 calories. Jumping rope is gentler on the skeletal system and joints compared to running.
Create a motivating playlist of 8-10 songs, jump the length of each, and take a 60-second break between. Start with 10-15 minutes and gradually progress to the full 30 minutes as you become more accustomed.
👇🏼👇🏼👇🏼👇🏼👇🏼more about jump rope 👇🏼👇🏼👇🏼👇🏼👇🏼
✅Efficiency: Burn 300-450 calories in a 30-minute jump rope HIIT workout.
✅Improved Efficiency: As skipping skills improve, calorie burn becomes more time-efficient.
✅Portability: Take your jump rope anywhere for workouts without relying on a gym.
✅Total Body Activation: Engage every part of your body from head to toe during jump rope sessions.
✅Low Injury Risk: With proper form, jumping rope is relatively safe, minimizing injury risks.
✅Fun and Engaging: Constantly learn new tricks, avoiding workout plateaus and maintaining interest.
✅Cool Factor: Mastering jump rope skills gives a cool and confident appearance.
✅Easy Start: All you need is a jump rope to begin your fitness journey.
✅Improved Agility: Ideal for athletes aiming to enhance agility and footwork.
✅Endurance Boost: Besides burning fat, jump rope workouts significantly improve overall endurance.
❓❓❓❓❓How to Pick Your Jump Rope❓❓❓❓
❗️Durability: Choose an all-surface rope, preferably steel or PVC cable, for indoor and outdoor use.
❗️Handle System: Opt for handles with a ball bearing system to extend the rope's lifespan.
❗️Proper Sizing: Ensure the rope is sized correctly by standing on it; handles should be just below armpit level.
Alternatively, the rope should be 3 feet taller than your height.
❗️Goal-Oriented Selection: Pick a rope tailored to your fitness goals; for agility, choose a lightweight agility rope.
❗️Dual Benefits: An agility rope not only enhances agility but also aids in burning calories, making it a versatile option for agility and fat loss.
✨✨✨✨✨✨Core workouts ✨✨✨✨✨✨✨
🫶🏼Option 1🫶🏼 Total Abs
3 sets no rest in between exercises, rest after each set (1 - 2 mins)
10 sif-ups
10 reverse crunches
10 sitting twists
10 high crunches
10 knee crunches
10 knee-to-elbow crunches
20 sec elbow plank
20sec side elbow plank
5 back extensions
🛋️Option 2 🛋️sofa abs
3 sets no rest in between exercises, rest after each set (1 - 2 mins)
10 leg swings
10-count raised knees hold
10 knee to elbows
10 flutter kicks
10 raised legs twists
10 scissors
🔔Option 3 🔔 abs with dumbbells
3 sets no rest in between exercises, rest after each set (1 - 2 mins)
12 cross chops
12 side bends
12 kneeling cross chops
12 sitting twists
12 knee crunches
❗️❗️❗️❗️❗️Upper Body from Home❗️❗️❗️❗️❗️
✨Bodyweight Workout✨
Push-Ups: 3 sets x 15 reps
Pull-Ups: 3 sets x 10 reps
Dips: 3 sets x 12 reps
Bodyweight Rows: 3 sets x 12 reps
Pike Push-Ups: 3 sets x 12 reps
Diamond Push-Ups: 3 sets x 15 reps
Superman Exercise: 3 sets x 12 reps
✨Barbell Workout✨
Barbell Bench Press: 4 sets x 10 reps
Bent-Over Rows: 4 sets x 12 reps
Overhead Press: 3 sets x 10 reps
Barbell Curl: 3 sets x 12 reps
Skull Crushers: 3 sets x 12 reps
Barbell Shrugs: 4 sets x 15 reps
Barbell Upright Rows: 3 sets x 12 reps
✨Mixed Workout (Bodyweight + Barbells)✨
Burpees: 3 sets x 15 reps
Barbell Deadlifts: 4 sets x 10 reps
Tricep Dips: 3 sets x 12 reps
Pull-Ups: 3 sets x 10 reps
Barbell Military Press: 3 sets x 10 reps
Push-Ups with Shoulder Taps: 3 sets x 15 reps
Barbell Bicep Curls: 3 sets x 12 reps
✨no equipment whatsoever ✨upper body workout✨
bodyweight upper-body workout you can do at home:
Back Exercises:
✅Pull-Ups/Bodyweight Rows:
Sets: 3
Reps: 10-12
✅Superman Exercise:
Sets: 3
Reps: 15-20
✅Reverse Snow Angels:
Sets: 3
Reps: 12-15
✅Plank with Alternating Arm and Leg Lift:
Sets: 3
Reps: 12-15 (each side)
Tricep Exercises:
✅Tricep Dips:
Sets: 3
Reps: 12-15
✅Diamond Push-Ups:
Sets: 3
Reps: 10-12
✅Tricep Extensions (Bodyweight):
Sets: 3
Reps: 15-20
Shoulder and Bicep Exercises:
✅Pike Push-Ups:
Sets: 3
Reps: 10-12
✅Inverted Rows (for biceps and back):
Sets: 3
Reps: 12-15
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🧠Empowering Habits: A Guide for Women Nurturing a Positive Gym Mindset🧠
✅Set realistic goals: Establish achievable targets to keep motivation high.
✅Find a workout buddy: Having a supportive friend can make gym sessions more enjoyable.
✅Mix up your routine: Prevent boredom by trying various exercises and classes.
✅Prioritize self-care: Incorporate rest days and recovery activities into your routine.
✅Celebrate small victories: Acknowledge and reward yourself for progress, no matter how small.
✅Focus on overall well-being: Remember that health extends beyond physical fitness; prioritize mental and emotional well-being too.
✅Ignore comparisons: Everyone's journey is unique; focus on your own growth instead of comparing yourself to others.
✅Stay consistent: Establish a regular workout schedule to build a sustainable routine.
✅Listen to your body: Pay attention to signals of fatigue or discomfort, and adjust your workout accordingly.
✅Enjoy the process: Cultivate a positive mindset by finding joy in the journey toward a healthier lifestyle.
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