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Incase it could be of use. I’m no professional nor am I a fitness guru but I have always enjoyed fitness per just being an athlete.
That being said I set out on a quest to grow the phatttestttt dumpiest truckkkk ever. (Still on that quest) 🙂🍑 but hey. Anything beats what it was looking like before (imo)😂.
I went through trial and error still going through it but I’m learning what exercises work for me & what do not.
Currently this is my glute/leg day routine:
I personally focus on feeling a burn vs trying to be super hulk so I do all my moves slow and controlled…. if that means I sacrifice a little bit of weight to maintain my form then so be it✌🏽
Quads & glutes :🍑
warmup: Dynamic stretching about 5-10 mins
WORKOUT
Squat variation (type is dependent on how I feel): light weight warm up, 3x 8-10 reps increasing weight as I decrease reps
Full range hip thrusts (HEAVY): 3x 8-10 reps
Goblets squats as w/ front lunges squatting in between: 3x 6-8 reps
kettle bell lunges: 2x 10-12
SS w/ stationary body weighted lunge pulse 40 secs
Finish with cable clam shells or seated hip abductions (again dependent on how I feel):
3x until failure
AB circuit at the end + cardio( if I’m not wheezing at the end)
Hammies & glutes: 🍑
Warmup: dynamic stretching 5-10 mins
WORKOUT:
Seating hip abductions 4x 10 with medium weight
Kas Glute bridges: depending on how I feel I will either do the 3x 7,7,7,7 (7 b stance left, 7 b stance right , 7 regular with 7 pulses) OR regular 3x 8-10 increasing weight as I decrease in reps
*Again some days I will do single leg glute brides with heavy dumbbell weight 3x 10-12*
RDL: single or regular dependent on how I feel ( I usually lean towards single) 3x 10-12
Step ups or Bulgarian split squats: 3x 8-10
cable Clam shells: 3x until failure
Ab circuit & or cardio for 5 mins
#fitnessmotivation #gluteworkout #Lemon8Diary #trialanderror #fitnessjourney #glutes