#legexercises

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Benefits:
- Far less complex than traditional barbell deadlifts off the floor.
- Teaches a proper hip hinge.
- Safe and low back friendly.
- Effectively targets the glutes and hamstrings (you can still load this up heavy to get a good training effect or just use it as a teaching tool.
.
Hope this video is helpful. Appreciate your feedback below. 🙏
______
#jackhanrahanfitness ‘Smarter training, Superior results’
______
#trainsmart #healthandwellness #strengthandconditioning 
#functionalbodybuilding 
#strengthtraining #functionalstrength #menshealth #mensfitness #gluteexercises #posteriorchain #legexercises #fitnesstips #painfreetraining #glutetraining #hipmobility #glutes #hamstrings #hamstringstretch

Benefits:
- Far less complex than traditional barbell deadlifts off the floor.
- Teaches a proper hip hinge.
- Safe and low back friendly.
- Effectively targets the glutes and hamstrings (you can still load this up heavy to get a good training effect or just use it as a teaching tool.
.
Hope this video is helpful. Appreciate your feedback below. 🙏
______
#jackhanrahanfitness ‘Smarter training, Superior results’
______
#trainsmart #healthandwellness #strengthandconditioning
#functionalbodybuilding
#strengthtraining #functionalstrength #menshealth #mensfitness #gluteexercises #posteriorchain #legexercises #fitnesstips #painfreetraining #glutetraining #hipmobility #glutes #hamstrings #hamstringstretch

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1️⃣Lunge Extensions (4x12 per leg)
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2️⃣Dead Bugs (4x20)
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3️⃣Lying Lateral Leg Raises (4x12 per side)
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4️⃣Crunches (4x30)
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📹: @livefitelle

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1️⃣Lunge Extensions (4x12 per leg)
.
2️⃣Dead Bugs (4x20)
.
3️⃣Lying Lateral Leg Raises (4x12 per side)
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4️⃣Crunches (4x30)
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📹: @livefitelle

Bosu balance leg workout part 1️⃣! Practicing some balance and leg strength and core stability. Repeat each exercise 10x, 3 rounds. Loving my new @girlfriend leggings! So comfy!
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#bosu #bosuballworkout #bosuball #gymworkout #workoutmotivation #tryit #fitnessmotivation #fitness #exercise #legexercises #balance #bostonathleticclub

Bosu balance leg workout part 1️⃣! Practicing some balance and leg strength and core stability. Repeat each exercise 10x, 3 rounds. Loving my new @girlfriend leggings! So comfy!
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#bosu #bosuballworkout #bosuball #gymworkout #workoutmotivation #tryit #fitnessmotivation #fitness #exercise #legexercises #balance #bostonathleticclub

Literally sitting here thanking my body for being able to move today 😂 IAM SORE. This is my 4th workout of the week and I can feel it in all my bones and muscles. Im also feeling really thankful that I was able to bust out a few pushups today 🙌 that’s a win in my book! 
1️⃣ Broad Jumps x10 
2️⃣ Donkey Kicks x20 (10 each side) 
3️⃣ Arnold Press x15 (I used 15 lb weights)
4️⃣ Seated Rows x15 (I used 8lb weights each arm) 
5️⃣ Bent Leg Jack Knife x15
6️⃣ Squat and Press x15 (I used a 15lb ball) 
7️⃣ Inch Worm Push Ups x10
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🗣 Repeat Twice . ❤️
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#fullbodyworkout #bbgcommunity #legexercises #workouts #workoutsession #exerciseroutine #gymworkout #athomeworkout #bbg #weightlosssupport #weightlosssupport #kaylaitsines #exercise #gymworkout #workoutroutine #bbgprogress #workoutvideos #workoutoftheday #workoutathome

Literally sitting here thanking my body for being able to move today 😂 IAM SORE. This is my 4th workout of the week and I can feel it in all my bones and muscles. Im also feeling really thankful that I was able to bust out a few pushups today 🙌 that’s a win in my book!
1️⃣ Broad Jumps x10
2️⃣ Donkey Kicks x20 (10 each side)
3️⃣ Arnold Press x15 (I used 15 lb weights)
4️⃣ Seated Rows x15 (I used 8lb weights each arm)
5️⃣ Bent Leg Jack Knife x15
6️⃣ Squat and Press x15 (I used a 15lb ball)
7️⃣ Inch Worm Push Ups x10
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🗣 Repeat Twice . ❤️
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#fullbodyworkout #bbgcommunity #legexercises #workouts #workoutsession #exerciseroutine #gymworkout #athomeworkout #bbg #weightlosssupport #weightlosssupport #kaylaitsines #exercise #gymworkout #workoutroutine #bbgprogress #workoutvideos #workoutoftheday #workoutathome

Throw these2️⃣exercises in your next leg routine!
🧢Safety Bar Box Squats
🧢Dumbbell Stiff Leg Sumo Deadlifts
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SWITCH IT UP! #legs #exercises #legday #squats #dumbbells #fitness #lifting #training #legexercises #workout #

Throw these2️⃣exercises in your next leg routine!
🧢Safety Bar Box Squats
🧢Dumbbell Stiff Leg Sumo Deadlifts
:
SWITCH IT UP! #legs #exercises #legday #squats #dumbbells #fitness #lifting #training #legexercises #workout #

Leg day/ I tried out some new squat shoes and wow they are 10/10. Definitely wayyyyy better than the adidas powerlifting 3’s I was using.
They’re from @positionusa (all info on their website) & made specifically for squats & Olympic lifts. The heel is wooden and really grounds you so there isn’t any movement off the floor. I don’t think one could move it side to side while they’re squatting even if they tried 😅 (knee valgus). I just got them but I already love them. I can’t wait to keep using them for future squats! 🙌🏼 Leg Workout

Low bar squats 4x10
Romanian deadlift 3x12-15
Bulgarian Split squats 3x10 SS w/
Sumo DB deadlifts 3x15-20
Heels elevated DB goblet squat 3xfailure SS w/Single dB stuff legs 3x12 (dropset last set)

Leg day/ I tried out some new squat shoes and wow they are 10/10. Definitely wayyyyy better than the adidas powerlifting 3’s I was using.
They’re from @positionusa (all info on their website) & made specifically for squats & Olympic lifts. The heel is wooden and really grounds you so there isn’t any movement off the floor. I don’t think one could move it side to side while they’re squatting even if they tried 😅 (knee valgus). I just got them but I already love them. I can’t wait to keep using them for future squats! 🙌🏼 Leg Workout

Low bar squats 4x10
Romanian deadlift 3x12-15
Bulgarian Split squats 3x10 SS w/
Sumo DB deadlifts 3x15-20
Heels elevated DB goblet squat 3xfailure SS w/Single dB stuff legs 3x12 (dropset last set)

EFFECTIVE WORKOUT SPLITS💥
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FOLLOW for more tips on EATING HEALTHY🥗 and GETTING FIT💪
FOLLOW @dirtifitness
FOLLOW @dirtifitness
FOLLOW @dirtifitness
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COMMENT👇👇Which split do you follow?
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One thing that I will never stop preaching is consistency. Workout splits come down to preference but all are made so you can stay consistent to a schedule.
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Here are some great splits you can follow. I personally follow the last one (PPL) and since I structured my workouts it has done wonders for me. .
If you’re serious about fitness and building your body choose one of these splits and see how it helps you.
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Credit: @dancudes
#pushpulllegs #legday #legdayworkout #legdayeveryday #legdayexercises #legexercises #squats #squat #deadlift #montrealfitness #pullday #glutes #gluteday #backexercises ##strength #Pushday #exerciseinfo #exercises #exerciseideas #onlinecoaching #fatloss #strengthtraining #leangains #losefat #compoundexercises #splittraining #workoutroutine #workoutsplit #trainingday

EFFECTIVE WORKOUT SPLITS💥
.
FOLLOW for more tips on EATING HEALTHY🥗 and GETTING FIT💪
FOLLOW @dirtifitness
FOLLOW @dirtifitness
FOLLOW @dirtifitness
.
COMMENT👇👇Which split do you follow?
.
One thing that I will never stop preaching is consistency. Workout splits come down to preference but all are made so you can stay consistent to a schedule.
.
Here are some great splits you can follow. I personally follow the last one (PPL) and since I structured my workouts it has done wonders for me. .
If you’re serious about fitness and building your body choose one of these splits and see how it helps you.
.
.
.
.
Credit: @dancudes
#pushpulllegs #legday #legdayworkout #legdayeveryday #legdayexercises #legexercises #squats #squat #deadlift #montrealfitness #pullday #glutes #gluteday #backexercises # #strength #Pushday #exerciseinfo #exercises #exerciseideas #onlinecoaching #fatloss #strengthtraining #leangains #losefat #compoundexercises #splittraining #workoutroutine #workoutsplit #trainingday

Tag a friend & try something new! 💪❤️Sandbags are a great option to add some weight to your dynamic workouts because they are flexible & easy or 😱not so easy to throw around! 😜
❤️It’s Day3 of our #HolidayChallenge in the club @hollywoodtrainerclub www.TheHollywoodTrainerClub.com and today’s workout is “DROP SET CHISEL” have a look in my #instagramstories for a snippet of today’s workout, then login to the club & get it in!🔥🔥🔥🔥🔥🔥💯💯 Try this Sandbag Circuit with @demarcusware as a BONUS!💯💪
1. Core Rotational Slam R, L Clean to Squat 6-10x
2. Alternating Front Lunges 6-10x
3. Squat Jack to Overhead Press 6-10x
Repeat from the top 3x 
Add this circuit in to any Total Body Workout or as a fun finisher! (Song #FightNight @migos 🎶❤️) #Sandbagworkout #sanbagtraining #SandbagExercises #HIIT #TotalBodyWorkout #LegExercises #partnerworkout

Tag a friend & try something new! 💪❤️Sandbags are a great option to add some weight to your dynamic workouts because they are flexible & easy or 😱not so easy to throw around! 😜
❤️It’s Day3 of our #HolidayChallenge in the club @hollywoodtrainerclub www.TheHollywoodTrainerClub.com and today’s workout is “DROP SET CHISEL” have a look in my #instagramstories for a snippet of today’s workout, then login to the club & get it in!🔥🔥🔥🔥🔥🔥💯💯 Try this Sandbag Circuit with @demarcusware as a BONUS!💯💪
1. Core Rotational Slam R, L Clean to Squat 6-10x
2. Alternating Front Lunges 6-10x
3. Squat Jack to Overhead Press 6-10x
Repeat from the top 3x
Add this circuit in to any Total Body Workout or as a fun finisher! (Song #FightNight @migos 🎶❤️) #Sandbagworkout #sanbagtraining #SandbagExercises #HIIT #TotalBodyWorkout #LegExercises #partnerworkout

My favorite hamstring dominant super-set...
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I LOVE pairing these two exercises.
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Romanian deadlifts (RDL’s) work the hamstrings through the hip hinge pattern (hip flexion / extension).
.
SHELCS (supine hips elevated leg curls) work the hamstrings through knee flexion / extension.
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Performed in this order, the SHELCS function to ‘post exhaust’ the hamstrings - hammering them hard with an isolation.
.
Another way to do this super set is by performing SHELCS first to ‘pre exhaust’ the hamstrings.
.
Both are awesome for hypertrophy.
.
Try this method out if you’re looking to add mass 💪
______
#jackhanrahanfitness ‘Smarter training, Superior results’
______
#trainsmart #healthandwellness #strengthandconditioning 
#functionalbodybuilding 
#strengthtraining #functionalstrength #menshealth #mensfitness #gluteexercises #posteriorchain #legexercises #fitnesstips #painfreetraining #glutetraining #hipmobility #glutes #hamstrings #hamstringstretch #deadlifts

My favorite hamstring dominant super-set...
.
I LOVE pairing these two exercises.
.
Romanian deadlifts (RDL’s) work the hamstrings through the hip hinge pattern (hip flexion / extension).
.
SHELCS (supine hips elevated leg curls) work the hamstrings through knee flexion / extension.
.
Performed in this order, the SHELCS function to ‘post exhaust’ the hamstrings - hammering them hard with an isolation.
.
Another way to do this super set is by performing SHELCS first to ‘pre exhaust’ the hamstrings.
.
Both are awesome for hypertrophy.
.
Try this method out if you’re looking to add mass 💪
______
#jackhanrahanfitness ‘Smarter training, Superior results’
______
#trainsmart #healthandwellness #strengthandconditioning
#functionalbodybuilding
#strengthtraining #functionalstrength #menshealth #mensfitness #gluteexercises #posteriorchain #legexercises #fitnesstips #painfreetraining #glutetraining #hipmobility #glutes #hamstrings #hamstringstretch #deadlifts

Most Recent

Okay okay we all need a bit of motivation in our life especially on a monday morning when you got a long week ahead 😄 but you know what dont let anything hold you back. 👌 Whatever you're doing with your life just make sure you're moving forward. Make sure you progress on a daily basis or weekly basis or monthly basis etc I dont care but keep it moving dont hold back. 
So this leg session 🦵
1) pryramid set on squat X 6
2) pyramid set on walking lunges X 6
3) superset hamstring curl X 4
4) superset leg press X 4
5) superset leg extension X 4
Give it a go and tag me or let me know or whatever DM for more info 👊
#legday #fitnessmotivation #lowerbodyworkout
#squats #lunges #legpress #legextension #quadworkout #hamstringcurls #hamstringworkout #legexercises #keepfit #fitnessmen #pt

Okay okay we all need a bit of motivation in our life especially on a monday morning when you got a long week ahead 😄 but you know what dont let anything hold you back. 👌 Whatever you're doing with your life just make sure you're moving forward. Make sure you progress on a daily basis or weekly basis or monthly basis etc I dont care but keep it moving dont hold back.
So this leg session 🦵
1) pryramid set on squat X 6
2) pyramid set on walking lunges X 6
3) superset hamstring curl X 4
4) superset leg press X 4
5) superset leg extension X 4
Give it a go and tag me or let me know or whatever DM for more info 👊
#legday #fitnessmotivation #lowerbodyworkout
#squats #lunges #legpress #legextension #quadworkout #hamstringcurls #hamstringworkout #legexercises #keepfit #fitnessmen #pt

🔥Home Leg Burn🔥
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Here is the home/modified version of the leg burn exercises I posted earlier this week.  I didn’t use any equipment for these so they can be done anywhere.
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1.  Split Squat to Forward Reach
2. Side to Side Squat
3. Marching Bridges - Toes Up
4. Bear Crawl Hold
5. Turned Out Calf Raises
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*Comment below/message me if you need help figuring out where to start your fitness routine or if you have any questions.  If you choose to follow these videos or any other videos on my profile, you are doing so at your own risk.

🔥Home Leg Burn🔥

Here is the home/modified version of the leg burn exercises I posted earlier this week. I didn’t use any equipment for these so they can be done anywhere.

1. Split Squat to Forward Reach
2. Side to Side Squat
3. Marching Bridges - Toes Up
4. Bear Crawl Hold
5. Turned Out Calf Raises

*Comment below/message me if you need help figuring out where to start your fitness routine or if you have any questions. If you choose to follow these videos or any other videos on my profile, you are doing so at your own risk.

Working our legs,  and cardio - as hard as we can,  while we have fun  in my Legs,  Bums & Tums class. 
Check out the previous post for  the warm up and the following post  for Core exercises. 
I go a bit further in explaining the moves.

Have fun trying them !

#personaltrainer #fitmom #fitover40 #fat2fitjourney #fitlifestyle #fitnessclasses #cardiofun #squats #workoutmotivation #LBT #lunges #legexercises #romaniandeadlift #fatloss #weightlossmotivation

Working our legs, and cardio - as hard as we can, while we have fun in my Legs, Bums & Tums class.
Check out the previous post for the warm up and the following post for Core exercises.
I go a bit further in explaining the moves.

Have fun trying them !

#personaltrainer #fitmom #fitover40 #fat2fitjourney #fitlifestyle #fitnessclasses #cardiofun #squats #workoutmotivation #LBT #lunges #legexercises #romaniandeadlift #fatloss #weightlossmotivation

How to make the most out of Sunday’s!!! .
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Or any day really. Here are a few tips to help you take full advantage of a rest day or a day off. My week starts on Sundays so if you know me, my “day off” is on Friday’s. I think for most people, Sunday’s is the day to recharge and regroup.
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1. Go for a walk 
This is a very under-utilized tool that can actually have an impact on our lives. Weather it be just waking up in the morning and heading out for a walk to get some fresh start and get your day started off on the right foot. Or just a break in the day to regather yourself, walking has its benefits.
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.
2. Get in a workout!
A lot of people definitely do struggle with staying on top of their fitness goals during the weekends. So the best thing to do is schedule in and get in a workout! I make sure I train every Sunday now it just helps me stay on track and sets the tone for the week!
.
.
3. Meal Prep 
We all need to eat! So if we take some time out in Sunday’s and prepare some meals, we can stay on track throughout the week and have food on deck. Rather than resorting to eating out and making bad last second choices.
.
.
4. Plan out your week!
Schedule in workouts. Know what needs to be done ahead of time. This gives you a huge edge on your life rather than going with the flow and not executing fully on what you need to get done! This ones huge.
.
.
5. Get some down time
Life’s often go go go! It get overwhelming and is sometimes very fast paced and we forget to breathe and relax. Take a break and do something nice for yourself. Read a book, listen to some music, watch a show, meditate and get some rest in and recharge for the week ahead.
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.
6. Spend time with loved ones
And again life can get overwhelming and fast paced to the point where we forget to make time for those that are most important to us. Kobe Bryant just passed away today. RIP to the legend. This is just another reminder that life is very short and we should always make time for those we love. .
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#pushpulllegs #legday #legdayworkout #legdayeveryday #legdayexercises #legexercises #squats #squat #deadlift #montrealfitness #pullday #gymmotivation #gyminspiration #

How to make the most out of Sunday’s!!! .
.
Or any day really. Here are a few tips to help you take full advantage of a rest day or a day off. My week starts on Sundays so if you know me, my “day off” is on Friday’s. I think for most people, Sunday’s is the day to recharge and regroup.
.
.
1. Go for a walk
This is a very under-utilized tool that can actually have an impact on our lives. Weather it be just waking up in the morning and heading out for a walk to get some fresh start and get your day started off on the right foot. Or just a break in the day to regather yourself, walking has its benefits.
.
.
2. Get in a workout!
A lot of people definitely do struggle with staying on top of their fitness goals during the weekends. So the best thing to do is schedule in and get in a workout! I make sure I train every Sunday now it just helps me stay on track and sets the tone for the week!
.
.
3. Meal Prep
We all need to eat! So if we take some time out in Sunday’s and prepare some meals, we can stay on track throughout the week and have food on deck. Rather than resorting to eating out and making bad last second choices.
.
.
4. Plan out your week!
Schedule in workouts. Know what needs to be done ahead of time. This gives you a huge edge on your life rather than going with the flow and not executing fully on what you need to get done! This ones huge.
.
.
5. Get some down time
Life’s often go go go! It get overwhelming and is sometimes very fast paced and we forget to breathe and relax. Take a break and do something nice for yourself. Read a book, listen to some music, watch a show, meditate and get some rest in and recharge for the week ahead.
.
.
6. Spend time with loved ones
And again life can get overwhelming and fast paced to the point where we forget to make time for those that are most important to us. Kobe Bryant just passed away today. RIP to the legend. This is just another reminder that life is very short and we should always make time for those we love. .
.
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#pushpulllegs #legday #legdayworkout #legdayeveryday #legdayexercises #legexercises #squats #squat #deadlift #montrealfitness #pullday #gymmotivation #gyminspiration #

Day 24/366 LEGS LEGS LEGS
1️⃣500m rowing
2️⃣70 Leg Extensions
3️⃣4x12 Leg Press
4️⃣4x10 Squat
5️⃣4x12-15 Calf Raise
6️⃣4x10 DB Stiff Deadlift
▶️#legday #biglegs #legworkout #legexercises #calves #quads #squat #workout #workoutmotivation

Day 24/366 LEGS LEGS LEGS
1️⃣500m rowing
2️⃣70 Leg Extensions
3️⃣4x12 Leg Press
4️⃣4x10 Squat
5️⃣4x12-15 Calf Raise
6️⃣4x10 DB Stiff Deadlift
▶️ #legday #biglegs #legworkout #legexercises #calves #quads #squat #workout #workoutmotivation

A few of the warm up exercises I have fun with in my Legs,  Bums & Tums class. 
Check out the following posts for the Legs,  and Core. 
I go a bit further in explaining the moves.

Have fun trying them !

#personaltrainer #fitmom #fitover40 #fat2fitjourney #fitlifestyle #fitnessclasses #cardiofun #squats #workoutmotivation #LBT #lunges #legexercises #romaniandeadlift #fatloss #weightlossmotivation

A few of the warm up exercises I have fun with in my Legs, Bums & Tums class.
Check out the following posts for the Legs, and Core.
I go a bit further in explaining the moves.

Have fun trying them !

#personaltrainer #fitmom #fitover40 #fat2fitjourney #fitlifestyle #fitnessclasses #cardiofun #squats #workoutmotivation #LBT #lunges #legexercises #romaniandeadlift #fatloss #weightlossmotivation

همسترينگ، چهار سر ران ، سريني و عضلات پشت  مخصوصا راست كننده ستون فقرات).
اين تمرينات نقش به سزايي در ساختن عضلات پا دارند و همچنين بالا برنده متابوليسم بدن هم مي باشند.

Multi functional exercises focused on lower body in particular gluteus ,hamstring, quad and back muscles.
They will increase your metabolic rate along side building muscles.

us on whatsapp: 
https://chat.whatsapp.com/Jx99NWQDdC549Pqj7PZcdX
#gym #womanssportgroup #fitnessgirl #womangym #workouthard #fatburning #exercises #trxfunctional  #nicebody #hypertrophy #trxworkout #whatsappgroup #whatsapp #farnice_angel_trainer#legexercises ‎#تناسب_اندام #چربی_سوزی_هوشمندانه #بدنسازی_بانوان #بدنسازی #هرروز_باهم_هوشمندانه_ورزش_کنیم #تی_آر_ایکس #هايپرتروفي#تمرينات پا# جوان_بمانیم #ضد_پیری

همسترينگ، چهار سر ران ، سريني و عضلات پشت مخصوصا راست كننده ستون فقرات).
اين تمرينات نقش به سزايي در ساختن عضلات پا دارند و همچنين بالا برنده متابوليسم بدن هم مي باشند.

Multi functional exercises focused on lower body in particular gluteus ,hamstring, quad and back muscles.
They will increase your metabolic rate along side building muscles.

us on whatsapp:
https://chat.whatsapp.com/Jx99NWQDdC549Pqj7PZcdX
#gym #womanssportgroup #fitnessgirl #womangym #workouthard #fatburning #exercises #trxfunctional #nicebody #hypertrophy #trxworkout #whatsappgroup #whatsapp #farnice_angel_trainer #legexercises#تناسب_اندام #چربی_سوزی_هوشمندانه #بدنسازی_بانوان #بدنسازی #هرروز_باهم_هوشمندانه_ورزش_کنیم #تی_آر_ایکس #هايپرتروفي #تمرينات پا# جوان_بمانیم #ضد_پیری

🔥🔹 Bulgarian Split Squat Technique 🔹👇
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You probably have realized this my now but Bulgarian split squat variations are one of my favorite unilateral (single leg) lower body movements. So I figured I should point out a few common errors made in this exercise.
-

Clean these up even if that means dropping the weight. Set yourself up for long term success. 👊
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#medichbrand #bulgariansplitsquats #bulgarian #singlelegsquat #singleleg #unilateral #unilateraltraining #quad #quads #quadsworkout #quadzilla #glutes #glutesworkout #glutestrength #legday #legdayworkout #legday🍑 #legdayeveryday #legworkout #legworkouts #legwork #legexercises #workoutadvice #workouttips #workoutvideos #workoutvideo #workoutvids #workingout #lifting

🔥🔹 Bulgarian Split Squat Technique 🔹👇
-

You probably have realized this my now but Bulgarian split squat variations are one of my favorite unilateral (single leg) lower body movements. So I figured I should point out a few common errors made in this exercise.
-

Clean these up even if that means dropping the weight. Set yourself up for long term success. 👊
.
.
.
.
.
.
#medichbrand #bulgariansplitsquats #bulgarian #singlelegsquat #singleleg #unilateral #unilateraltraining #quad #quads #quadsworkout #quadzilla #glutes #glutesworkout #glutestrength #legday #legdayworkout #legday 🍑 #legdayeveryday #legworkout #legworkouts #legwork #legexercises #workoutadvice #workouttips #workoutvideos #workoutvideo #workoutvids #workingout #lifting

💦 LEG DAY BEST DAYYY 💦
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Wowie are my quads and glutes hurttinnnnn today 😅 This leg day full on demolished me in all the best ways possible 🤪 I love leaving the gym feeling like a bad bee and that I killed my workout, THERES NO BETTER FEELING SO DONT EVEN TRY TELLING ME IM WRONG. Taking things a bit easier today with some light cardio & ab work that I’ll have on my stories!  Happy Sunday Funday everybodyyyyy let’s get our mindsets right so we can finish this week off & start Monday on the best foot possible!🔥
•
DETAILS⤵️⤵️⤵️
🦵🏼 goblet squats 4x10
🦵🏼angled leg press 4x10
🦵🏼leg extensions 4x10
🦵🏼reverse lunges 3x10
🦵🏼med ball jump squats 5x15
🦵🏼alternating lunge jumps 4x20
•
Make sure to like comment share and save 🖤

💦 LEG DAY BEST DAYYY 💦

Wowie are my quads and glutes hurttinnnnn today 😅 This leg day full on demolished me in all the best ways possible 🤪 I love leaving the gym feeling like a bad bee and that I killed my workout, THERES NO BETTER FEELING SO DONT EVEN TRY TELLING ME IM WRONG. Taking things a bit easier today with some light cardio & ab work that I’ll have on my stories! Happy Sunday Funday everybodyyyyy let’s get our mindsets right so we can finish this week off & start Monday on the best foot possible!🔥

DETAILS⤵️⤵️⤵️
🦵🏼 goblet squats 4x10
🦵🏼angled leg press 4x10
🦵🏼leg extensions 4x10
🦵🏼reverse lunges 3x10
🦵🏼med ball jump squats 5x15
🦵🏼alternating lunge jumps 4x20

Make sure to like comment share and save 🖤

*Olahraga Kaki : Lunges*
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.
Bagi yang mau diet, nurunim berat badan, ni aku ada menyarankan salah satu gerakan olahraga. Olahraga ini melatih salah satu otot terbesar, yaitu kakii, yes kaki, kamu ga salah denger kok🥰
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Lah tpi kan aku mau ngecilin perutku, lenganku? 
Gini, kalo mau mengecilkan perut buncit, nih remember ya, ga ada gerakan yang khusus utk bikin kta kurus. Itu artinya apa? Artinya kita harus latih semua tubuh kita. Why? Karena kita sendiri ga tau, mana nih, yg dluan kurus. Ada yg perut duluan, ada yg tangan dluan , paha duluan, beda" org" satu sama lain.
.
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Oleh karena itu, aku menyarankan  km masukkan gerakan ni di salah satu jenis gerakan d exercise km, baik di gym or dirumah.
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Semoga ini bermanfaat yaaaa🙏🙏🔥😁
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.
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Credit: @ayunovasgz .
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#workout 
#exercise 
#legday 
#legexercises 
#bigmuscleexercise

*Olahraga Kaki : Lunges*
.
.
Bagi yang mau diet, nurunim berat badan, ni aku ada menyarankan salah satu gerakan olahraga. Olahraga ini melatih salah satu otot terbesar, yaitu kakii, yes kaki, kamu ga salah denger kok🥰
.
.
Lah tpi kan aku mau ngecilin perutku, lenganku?
Gini, kalo mau mengecilkan perut buncit, nih remember ya, ga ada gerakan yang khusus utk bikin kta kurus. Itu artinya apa? Artinya kita harus latih semua tubuh kita. Why? Karena kita sendiri ga tau, mana nih, yg dluan kurus. Ada yg perut duluan, ada yg tangan dluan , paha duluan, beda" org" satu sama lain.
.
.
Oleh karena itu, aku menyarankan km masukkan gerakan ni di salah satu jenis gerakan d exercise km, baik di gym or dirumah.
.
.
Semoga ini bermanfaat yaaaa🙏🙏🔥😁
.
.
.
Credit: @ayunovasgz .
.
#workout
#exercise
#legday
#legexercises
#bigmuscleexercise

⬇️ SUNDAY LEG DAY ⬇️
..7 leg moves
..
..and its the day 7 of my bulk program 
You can found all video on my youtube channel.
..
..rest 30-45 second ..
1. Goblet Squat ➡️ 4 x 10-12
..
2. Leg Press
➡️ 4 x 8-10
..
3. Calf Press
➡️ 4 x 10-12 .
4. Hip  Thrust
➡️ 4 x 10-12
..
5. Leg Extension ➡️ 4 x 10-12
..
6. Lunge
➡️ 3 x 8-10 each leg
..
7. Rowing  Machine
➡️ 3 minutes
..
.. .SEE YOU NEXT DAY!!
..
..
..
..#fitnessclothing #legday #legworkout #calf #legexercises #fitness #fitnessworkout #bodypassion #bodybuilding #trainingday #training #trainning #fitcoach #fit #routine  #menhealth #workouts #workoutvideos #fitnesscoach #gymcoach #fitnessclothes  #results #gymclothing
#gymclothes #titanstrong #workoutvideo #dumbellworkout #legworkouts #leg #womenworkout

⬇️ SUNDAY LEG DAY ⬇️
..7 leg moves
..
..and its the day 7 of my bulk program
You can found all video on my youtube channel.
..
..rest 30-45 second ..
1. Goblet Squat ➡️ 4 x 10-12
..
2. Leg Press
➡️ 4 x 8-10
..
3. Calf Press
➡️ 4 x 10-12 .
4. Hip Thrust
➡️ 4 x 10-12
..
5. Leg Extension ➡️ 4 x 10-12
..
6. Lunge
➡️ 3 x 8-10 each leg
..
7. Rowing Machine
➡️ 3 minutes
..
.. .SEE YOU NEXT DAY!!
..
..
..
.. #fitnessclothing #legday #legworkout #calf #legexercises #fitness #fitnessworkout #bodypassion #bodybuilding #trainingday #training #trainning #fitcoach #fit #routine #menhealth #workouts #workoutvideos #fitnesscoach #gymcoach #fitnessclothes #results #gymclothing
#gymclothes #titanstrong #workoutvideo #dumbellworkout #legworkouts #leg #womenworkout

FIRE UP THOSE GLUTES 🔥 ⁣⁣
⁣⁣
Try this Hip Thrust combo to really get those Glutes and Hamstrings working.⁣⁣
⁣⁣
B Stance Hip Thrusts - 8 reps each leg⁣⁣
⁣⁣
Straight into Standard Hip Thrusts - 8-10 reps⁣⁣
⁣⁣
Enjoy that burn and Glute pump 🍑 ⁣⁣
⁣⁣
This is something I would typically use as a finisher or maybe on the final set of hip thrusts.⁣⁣
⁣⁣
#glutes #gluteworkout #glutesworkout #gluteexercises #gluteexercise #hipthrust #hipthrusts #hipthrusters #legworkout #legexercises #hamstringworkout #hamstringexercise #strongnotskinny #gymworkouts #onlinepersonaltrainer #onlinepersonaltraining

FIRE UP THOSE GLUTES 🔥 ⁣⁣
⁣⁣
Try this Hip Thrust combo to really get those Glutes and Hamstrings working.⁣⁣
⁣⁣
B Stance Hip Thrusts - 8 reps each leg⁣⁣
⁣⁣
Straight into Standard Hip Thrusts - 8-10 reps⁣⁣
⁣⁣
Enjoy that burn and Glute pump 🍑 ⁣⁣
⁣⁣
This is something I would typically use as a finisher or maybe on the final set of hip thrusts.⁣⁣
⁣⁣
#glutes #gluteworkout #glutesworkout #gluteexercises #gluteexercise #hipthrust #hipthrusts #hipthrusters #legworkout #legexercises #hamstringworkout #hamstringexercise #strongnotskinny #gymworkouts #onlinepersonaltrainer #onlinepersonaltraining

🔽LEG SUPERSET ✅
-
Follow @master_manish8 & @mskfitness_world for 🔑 fitness and nutrition tips.
____________________________________
🔽 SUPERSET 1⃣ 
1⃣ Back Squat✅
2⃣ Leg Extension✅
-
🔽 SUPERSET 2⃣
3⃣ Leg Curl✅
4⃣ Barbell Hip Thrust✅
-
🔽 SUPERSET 3⃣
5⃣ Standing Calf Raise✅
6⃣ Seated Calf Raise✅
____________________________________
2-3 Sets | 8-12 Reps | 6 Exercises | Rest for 60 seconds
____________________________________
#master_manish8 #legsuperset #supersets #legday #leg #legexercises #lowerbodyworkout #bodytoning #legworkout #workoutmotivation #workoutinspiration #bodybuilding #fatloss #weightloss #transformation

🔽LEG SUPERSET ✅
-
Follow @master_manish8 & @mskfitness_world for 🔑 fitness and nutrition tips.
____________________________________
🔽 SUPERSET 1⃣
1⃣ Back Squat✅
2⃣ Leg Extension✅
-
🔽 SUPERSET 2⃣
3⃣ Leg Curl✅
4⃣ Barbell Hip Thrust✅
-
🔽 SUPERSET 3⃣
5⃣ Standing Calf Raise✅
6⃣ Seated Calf Raise✅
____________________________________
2-3 Sets | 8-12 Reps | 6 Exercises | Rest for 60 seconds
____________________________________
#master_manish8 #legsuperset #supersets #legday #leg #legexercises #lowerbodyworkout #bodytoning #legworkout #workoutmotivation #workoutinspiration #bodybuilding #fatloss #weightloss #transformation

Meal-Prep Turkey Taco Bowls 😍💪🏼 TAG A FRIEND WHO WOULD LOVE THIS PREP!⁣❤️
⁣
INGREDIENT
(For 4 servings)⁣
2 tbsp oil⁣
1 red bell pepper, sliced⁣
1 yellow bell pepper, sliced⁣
1 large red onion, sliced⁣
1 tsp salt⁣
1 tsp pepper⁣
1 lb ground turkey(455 g)⁣
1 tbsp taco seasoning, 1 packet⁣
28 oz diced tomato(795 g), 1 can, drained⁣
2 cups rice(460 g), cooked⁣
1 can black beans, drained, rinsed⁣
1 can corn⁣
1 jar salsa⁣
1 lime, sliced into wedges⁣
cheddar cheese⁣
fresh cilantro, for garnish⁣
⁣
PREPARATION
1. Heat oil in a large skillet over medium-high heat.⁣
2. Add the peppers and onions and season with salt and pepper, to taste. Cook, stirring occasionally, until vegetables have softened. Remove from pan, set aside.⁣
3. Add ground turkey to hot skillet. Break apart with a wooden spoon to separate.⁣
4. Season with taco seasoning, stir, cooking until meat has browned and cooked through.⁣
5. Stir in tomatoes. Bring to a gentle simmer for about 5 minutes. Remove from heat.⁣
6. To assemble the taco bowls, add a base of rice to 4 food storage containers. Top each with a scoop of black beans, corn, salsa, cheddar cheese, cooked peppers and onions, and taco meat. Garnish with fresh cilantro and a lime wedge.⁣
7. Store in the refrigerator. Can be kept refrigerated for up to 4 days.⁣
8. Serve and enjoy🤗
⁣
🍽NUTRITIONAL INFO🍽⁣
(Per Serving)⁣
Calories: 437⁣
Total fat: 13g⁣
Saturated fat: 4.5g⁣
Carbohydrate: 53g⁣
Of which sugar: 9.4g⁣
Fiber: 8.1g⁣
Protein: 11g⁣
Sodium: 28%⁣
Vitamin C: 63%⁣
Vitamin B6: 67%⁣
⁣
By @buzzfeedtasty /
/
/
/
/

#Workoutapparel #juicesforlife #juicesayur #freshjuices #proteins💪 #proteinrich #proteines #proteinporridge #proteinbase #proteinmeal #proteiner #proteinbreakfast #proteintozu #proteincoffe #proteinfluff #proteincookies #proteinsnack #proteintreats #exersise #exerciseball #exercisebands #legexercises #fitnessexercises #coreexercise #exercisetherapy #backexercises #floorexercises #exerciseideas

Meal-Prep Turkey Taco Bowls 😍💪🏼 TAG A FRIEND WHO WOULD LOVE THIS PREP!⁣❤️

INGREDIENT
(For 4 servings)⁣
2 tbsp oil⁣
1 red bell pepper, sliced⁣
1 yellow bell pepper, sliced⁣
1 large red onion, sliced⁣
1 tsp salt⁣
1 tsp pepper⁣
1 lb ground turkey(455 g)⁣
1 tbsp taco seasoning, 1 packet⁣
28 oz diced tomato(795 g), 1 can, drained⁣
2 cups rice(460 g), cooked⁣
1 can black beans, drained, rinsed⁣
1 can corn⁣
1 jar salsa⁣
1 lime, sliced into wedges⁣
cheddar cheese⁣
fresh cilantro, for garnish⁣

PREPARATION
1. Heat oil in a large skillet over medium-high heat.⁣
2. Add the peppers and onions and season with salt and pepper, to taste. Cook, stirring occasionally, until vegetables have softened. Remove from pan, set aside.⁣
3. Add ground turkey to hot skillet. Break apart with a wooden spoon to separate.⁣
4. Season with taco seasoning, stir, cooking until meat has browned and cooked through.⁣
5. Stir in tomatoes. Bring to a gentle simmer for about 5 minutes. Remove from heat.⁣
6. To assemble the taco bowls, add a base of rice to 4 food storage containers. Top each with a scoop of black beans, corn, salsa, cheddar cheese, cooked peppers and onions, and taco meat. Garnish with fresh cilantro and a lime wedge.⁣
7. Store in the refrigerator. Can be kept refrigerated for up to 4 days.⁣
8. Serve and enjoy🤗

🍽NUTRITIONAL INFO🍽⁣
(Per Serving)⁣
Calories: 437⁣
Total fat: 13g⁣
Saturated fat: 4.5g⁣
Carbohydrate: 53g⁣
Of which sugar: 9.4g⁣
Fiber: 8.1g⁣
Protein: 11g⁣
Sodium: 28%⁣
Vitamin C: 63%⁣
Vitamin B6: 67%⁣

By @buzzfeedtasty /
/
/
/
/

#Workoutapparel #juicesforlife #juicesayur #freshjuices #proteins 💪 #proteinrich #proteines #proteinporridge #proteinbase #proteinmeal #proteiner #proteinbreakfast #proteintozu #proteincoffe #proteinfluff #proteincookies #proteinsnack #proteintreats #exersise #exerciseball #exercisebands #legexercises #fitnessexercises #coreexercise #exercisetherapy #backexercises #floorexercises #exerciseideas

Love to end leg days with some quad burn out. Sit on a leg extension machine and hold the weight for 40 secs each at 30, 60 and 90 degrees (Full extension). I still need to build some bulk on my right quad. #legday #hypertrophy #bodybuilding #legexercises #weightlifting #weighttraining #bestrong #getbigger #pushurselfharder

Love to end leg days with some quad burn out. Sit on a leg extension machine and hold the weight for 40 secs each at 30, 60 and 90 degrees (Full extension). I still need to build some bulk on my right quad. #legday #hypertrophy #bodybuilding #legexercises #weightlifting #weighttraining #bestrong #getbigger #pushurselfharder

Happy Sunday beautiful people. 🤗❤ .
Hope y'all are are having a day? We are splitting the challenge into half today.😊 Five days gone and five more days to have fun...good news!👍😃 Wishing y'all a wonderful day.🤗❤ Hello day 5.
#AloFlippingForWinter
#splits
.
.
Hosts:
@jbreton22
@syoghina
@zenbeeni
@sdharamr .
.
.
Sponsors:
@alomoves
@aloyoga
.
Poses:
Pigeon
Tree
Crow
Lotus
Splits
Dancer
Frog
Eagle
Chair pose
Yogi’s Choice
.
.
. .
#yoga #igyoga #trynewthings #yogachallenge
#creativeyoga #makingshapes  #keeppracticing
#balanceworkout  #newyearyogi #yoga2020 #yogaintentions  #instaasanas 
#legexercises #explore #practicewhatyoupreach #practiceandalliscoming #yogajourney #myyogalife #yogabalance #workoutmotivation #bestrong #staycommitted #fitnessmodel #yogateacher #asana #stretching  #legsfordays

Happy Sunday beautiful people. 🤗❤ .
Hope y'all are are having a day? We are splitting the challenge into half today.😊 Five days gone and five more days to have fun...good news!👍😃 Wishing y'all a wonderful day.🤗❤ Hello day 5.
#AloFlippingForWinter
#splits
.
.
Hosts:
@jbreton22
@syoghina
@zenbeeni
@sdharamr .
.
.
Sponsors:
@alomoves
@aloyoga
.
Poses:
Pigeon
Tree
Crow
Lotus
Splits
Dancer
Frog
Eagle
Chair pose
Yogi’s Choice
.
.
. .
#yoga #igyoga #trynewthings #yogachallenge
#creativeyoga #makingshapes #keeppracticing
#balanceworkout #newyearyogi #yoga2020 #yogaintentions #instaasanas
#legexercises #explore #practicewhatyoupreach #practiceandalliscoming #yogajourney #myyogalife #yogabalance #workoutmotivation #bestrong #staycommitted #fitnessmodel #yogateacher #asana #stretching #legsfordays

🔥 BEST ARM DAY EXERCISE🔥

This exercise is extremely hard and tiring but gets great results and is a great way to end Arm day 🔥

Alternate between TRICEP PULLDOWN and BICEP CURLS, do 10-12 reps on each swapping between the two with no breaks for 10-15 minutes. Remember the amount of reps you’ll be doing so don’t go to heavy. It’s very hard but is worthwhile.

IGNORE THIS!
#bodybuilding #gym #fitness #gymmotivation #fitnessmotivation #backexercises #armexercises #shoulderexercises #legexercises #puregym #workout #grind #muscle #bulking #food #healthylifestyle #biggains #highprotein #followforfollowback #followforfollow

🔥 BEST ARM DAY EXERCISE🔥

This exercise is extremely hard and tiring but gets great results and is a great way to end Arm day 🔥

Alternate between TRICEP PULLDOWN and BICEP CURLS, do 10-12 reps on each swapping between the two with no breaks for 10-15 minutes. Remember the amount of reps you’ll be doing so don’t go to heavy. It’s very hard but is worthwhile.

IGNORE THIS!
#bodybuilding #gym #fitness #gymmotivation #fitnessmotivation #backexercises #armexercises #shoulderexercises #legexercises #puregym #workout #grind #muscle #bulking #food #healthylifestyle #biggains #highprotein #followforfollowback #followforfollow

🚨SQUAT🏋️
.

Follow @supplementinfo.in ⭕Having the proper forearm angle during the squat can prevent pain in your elbows, shoulders or wrists.
-
⭕Having the forearm vertical to the floor will compress your wrists, bend them back and cause wrist/elbow pain.
-
⭕Having them raised too high, on the other hand, will cause shoulder pain and upper-back rounding.
-
⭕The optimal angle for the forearm is too raise it until it is in line with your torso at the bottom of your squat.
-
⭕This will prevent any unnecessary pain during your squat!

Follow⬇️⬇️
@wnr_fitness
@wnr_fitness
Follow
.
.
#squats
#backsquats  #musclegain #gainingmuscle #gettingstrong #legexercises #exerciseplan #legworkout #squatexercises
#musclebuilding #musclebuild #fatlosstips #fatloss #supplementsthatworks #muscles #proteins #workout#missionfitindia #missionindiafit

🚨SQUAT🏋️
.

Follow @supplementinfo.in ⭕Having the proper forearm angle during the squat can prevent pain in your elbows, shoulders or wrists.
-
⭕Having the forearm vertical to the floor will compress your wrists, bend them back and cause wrist/elbow pain.
-
⭕Having them raised too high, on the other hand, will cause shoulder pain and upper-back rounding.
-
⭕The optimal angle for the forearm is too raise it until it is in line with your torso at the bottom of your squat.
-
⭕This will prevent any unnecessary pain during your squat!

Follow⬇️⬇️
@wnr_fitness
@wnr_fitness
Follow
.
.
#squats
#backsquats #musclegain   #gainingmuscle   #gettingstrong   #legexercises   #exerciseplan   #legworkout   #squatexercises
#musclebuilding #musclebuild #fatlosstips #fatloss #supplementsthatworks #muscles #proteins #workout #missionfitindia #missionindiafit

💯 How to master your first PISTOL SQUAT
-
🧠 The biomechanics of a pistol squat can be tricky but it’s not to say you can’t ever do one
-
💪🏼 Work on each progression exercise until you feel confident and strong enough to move onto the next
-
🤸🏼‍♂️ Managing your first pistol squat will also come down to improving dorsi flexion (ankle mobility) so work on that too
-
Give it a GO TEAM ✌🏼
———
1️⃣ TRX Pistol Squat
-
2️⃣ Single Leg Box Squat
-
3️⃣ Single Leg Box Step Down
-
4️⃣ Banded Pistol Squat
-
5️⃣ Full Pistol Squat
———
Remember to HIT SAVE & TAG your workout partner 🏋🏼‍♂️
-
#pistolsquat #progression #legexercises #functionalbodybuilding #squat

💯 How to master your first PISTOL SQUAT
-
🧠 The biomechanics of a pistol squat can be tricky but it’s not to say you can’t ever do one
-
💪🏼 Work on each progression exercise until you feel confident and strong enough to move onto the next
-
🤸🏼‍♂️ Managing your first pistol squat will also come down to improving dorsi flexion (ankle mobility) so work on that too
-
Give it a GO TEAM ✌🏼
———
1️⃣ TRX Pistol Squat
-
2️⃣ Single Leg Box Squat
-
3️⃣ Single Leg Box Step Down
-
4️⃣ Banded Pistol Squat
-
5️⃣ Full Pistol Squat
———
Remember to HIT SAVE & TAG your workout partner 🏋🏼‍♂️
-
#pistolsquat #progression #legexercises #functionalbodybuilding #squat

Just a quick leg attack on a lazy Sunday🏋🏾‍♂️🏋🏾‍♂️ #afscone #legexercises #legcurls #hipthrusters #donkeykicks

Just a quick leg attack on a lazy Sunday🏋🏾‍♂️🏋🏾‍♂️ #afscone #legexercises #legcurls #hipthrusters #donkeykicks

Leg workout in the evening just because I am taking Sunday off I did arms in the morning and legs in the evening on Saturday. #legday #legexercises #weighttraining leg extensions should pause at the end for contraction and keep your toes facing up. Leg curls I put plates to keep my thighs elevated and ass down, calf raises I stopped half way to avoid momentum and concentrate on muscle excretion. Do t need heavy weights on squats when you do it last and easier on the joints while maximum tension.

Leg workout in the evening just because I am taking Sunday off I did arms in the morning and legs in the evening on Saturday. #legday #legexercises #weighttraining leg extensions should pause at the end for contraction and keep your toes facing up. Leg curls I put plates to keep my thighs elevated and ass down, calf raises I stopped half way to avoid momentum and concentrate on muscle excretion. Do t need heavy weights on squats when you do it last and easier on the joints while maximum tension.

Very common myth about protein supplement. You can have your Protein in your daily food also ,but those who can't fullfill there protein needs in there food then they take protein powder .
.
.
@fitlifejunction .
.
#proteins #fitness #protein #workout #nutrition  #supplements #muscle #healthyfood #fit #gym #proteines #food #bodybuilding #proteinrich #gymlife #proteinsnack #instafitnes #health #proteinbase #fitnessmotivation #motivation #proteinmeal #proteinporridge #proteincookies #proteintozu #exerciseball #exersise #legexercises #eatclean #bhfyp

Very common myth about protein supplement. You can have your Protein in your daily food also ,but those who can't fullfill there protein needs in there food then they take protein powder .
.
.
@fitlifejunction .
.
#proteins #fitness #protein #workout #nutrition #supplements #muscle #healthyfood #fit #gym #proteines #food #bodybuilding #proteinrich #gymlife #proteinsnack #instafitnes #health #proteinbase #fitnessmotivation #motivation #proteinmeal #proteinporridge #proteincookies #proteintozu #exerciseball #exersise #legexercises #eatclean #bhfyp

2020. 1. 26. 오늘의 운동
(BW 85kg Leg)
오늘도 왕복 50km 달려서 운동감😅

Leg
1. Lowbar squat
60kg 10
80kg 10
100kg 10
120kg 3
140kg 1
150kg 1 ☞no2 video
160kg fail 깔림🤦😭
125kg 5 5
130kg 4 ☞no1 video

2. Highbar 
60kg 20
70kg 15
80kg 15
100kg 5 pause
60kg 15

3. Stiff deadlift
4. Power leg press max 340kg
5. Leg extension
끝

하아🤦 나도 제발 스쿼트 좀 잘하고싶다😭😭 올해는 꼭 170kg 돌파해보자🤔🏋 동네에 헬린이의 영양저장소 노브랜드샵이 오픈했다❤😍 비상용 1회용 닭가슴살(140g 1980₩), 연어, 오트밀등등 
명절에 엄빠집에서 견과류 다 얻어왔다?😎 한동안 푸근하다☺

매해 명절, 제사 꼬박 참석하고, 일조했는데 로또가 하나도 안맞네😵🤦 올연휴도 풀로 운동해서 너무 뿌듯하다🏋😊 今天也跑往返50公里的路去健身房锻炼大腿。
深蹲试图了160公斤, 可失败了。
没门儿 希望今年一定成功深蹲170公斤和找到稳定的姿势。

家附近新开了超市可好了。具有一次性包装的鸡胸和鲑鱼等。 
以后别的超市不去了。

春节去爸妈家偷过来了一大批坚果类的。可幸福了😍

#squat
#workout #stifflegdeadlifts #legexercises #f4f #l4like #운동하는여자 #운동하는남자 #스쿼트 #헬창 #헬린이 #쇠질홀릭 #헬스타그램 #다이어트 #선팔환영 #선팔하면맞팔 #직딩스타그램 #일상스타그램 #健身 #深蹲 #韩国 #减脂 #중국어

2020. 1. 26. 오늘의 운동
(BW 85kg Leg)
오늘도 왕복 50km 달려서 운동감😅

Leg
1. Lowbar squat
60kg 10
80kg 10
100kg 10
120kg 3
140kg 1
150kg 1 ☞no2 video
160kg fail 깔림🤦😭
125kg 5 5
130kg 4 ☞no1 video

2. Highbar
60kg 20
70kg 15
80kg 15
100kg 5 pause
60kg 15

3. Stiff deadlift
4. Power leg press max 340kg
5. Leg extension


하아🤦 나도 제발 스쿼트 좀 잘하고싶다😭😭 올해는 꼭 170kg 돌파해보자🤔🏋 동네에 헬린이의 영양저장소 노브랜드샵이 오픈했다❤😍 비상용 1회용 닭가슴살(140g 1980₩), 연어, 오트밀등등
명절에 엄빠집에서 견과류 다 얻어왔다?😎 한동안 푸근하다☺

매해 명절, 제사 꼬박 참석하고, 일조했는데 로또가 하나도 안맞네😵🤦 올연휴도 풀로 운동해서 너무 뿌듯하다🏋😊 今天也跑往返50公里的路去健身房锻炼大腿。
深蹲试图了160公斤, 可失败了。
没门儿 希望今年一定成功深蹲170公斤和找到稳定的姿势。

家附近新开了超市可好了。具有一次性包装的鸡胸和鲑鱼等。
以后别的超市不去了。

春节去爸妈家偷过来了一大批坚果类的。可幸福了😍

#squat
#workout #stifflegdeadlifts #legexercises #f4f #l4like #운동하는여자 #운동하는남자 #스쿼트 #헬창 #헬린이 #쇠질홀릭 #헬스타그램 #다이어트 #선팔환영 #선팔하면맞팔 #직딩스타그램 #일상스타그램 #健身 #深蹲 #韩国 #减脂 #중국어

LEG EXTENSIONS
-
If you enjoy my content, make sure to follow me, @workout_.collage for daily fitness content 😁.
-
Here’s a cool leg extension video from @nattyknowledge. Leg extensions are a bit controversial as some people either experience knee pain or worry it will contribute to knee issues in the future. If leg extensions cause you pain or they scare you, don’t do them. Leg extensions should not be the primary focus of your leg workouts anyway and I only use them with light weight and high reps at the end of my workout as a finishing touch.
-
If you’re going to do leg extensions, you should at least do them correctly. Like I said, they should be used as a finishing touch with lighter weight for higher reps. This is certainly not the exercise where you should even be thinking about going heavy. Keep your butt on the pad and control the reps. Like I said, these won’t make or break your leg day regardless. Focus on squats, leg presses, and lunges. Use these as a finishing touch to get that sick quad pump so you have to crawl out of the gym after 😁.
-
If you are struggling with 𝐜𝐚𝐥𝐜𝐮𝐥𝐚𝐭𝐢𝐧𝐠 your 𝐦𝐚𝐜𝐫𝐨𝐬, setting up 𝐲𝐨𝐮𝐫 𝐝𝐢𝐞𝐭, and designing an 𝐞𝐟𝐟𝐞𝐜𝐭𝐢𝐯𝐞 𝐰𝐨𝐫𝐤𝐨𝐮𝐭 𝐫𝐨𝐮𝐭𝐢𝐧𝐞, check out my 𝐞𝐛𝐨𝐨𝐤 by clicking the 𝐥𝐢𝐧𝐤 𝐢𝐧 𝐦𝐲 𝐛𝐢𝐨💪🏼.
-
If you’re interested in working with me 1 on 1 for a custom plan tailored to your goals, send me an email for more information on online coaching.
-
#legexercises #legextension #legday #legworkout #legdayworkout #lowerbodyworkout #workouttips #fittips #fitnesstips #lowerbody #weightlifting #liftweights #gymworkouts #trainingtips #trainhard

LEG EXTENSIONS
-
If you enjoy my content, make sure to follow me, @workout_.collage for daily fitness content 😁.
-
Here’s a cool leg extension video from @nattyknowledge . Leg extensions are a bit controversial as some people either experience knee pain or worry it will contribute to knee issues in the future. If leg extensions cause you pain or they scare you, don’t do them. Leg extensions should not be the primary focus of your leg workouts anyway and I only use them with light weight and high reps at the end of my workout as a finishing touch.
-
If you’re going to do leg extensions, you should at least do them correctly. Like I said, they should be used as a finishing touch with lighter weight for higher reps. This is certainly not the exercise where you should even be thinking about going heavy. Keep your butt on the pad and control the reps. Like I said, these won’t make or break your leg day regardless. Focus on squats, leg presses, and lunges. Use these as a finishing touch to get that sick quad pump so you have to crawl out of the gym after 😁.
-
If you are struggling with 𝐜𝐚𝐥𝐜𝐮𝐥𝐚𝐭𝐢𝐧𝐠 your 𝐦𝐚𝐜𝐫𝐨𝐬, setting up 𝐲𝐨𝐮𝐫 𝐝𝐢𝐞𝐭, and designing an 𝐞𝐟𝐟𝐞𝐜𝐭𝐢𝐯𝐞 𝐰𝐨𝐫𝐤𝐨𝐮𝐭 𝐫𝐨𝐮𝐭𝐢𝐧𝐞, check out my 𝐞𝐛𝐨𝐨𝐤 by clicking the 𝐥𝐢𝐧𝐤 𝐢𝐧 𝐦𝐲 𝐛𝐢𝐨💪🏼.
-
If you’re interested in working with me 1 on 1 for a custom plan tailored to your goals, send me an email for more information on online coaching.
-
#legexercises #legextension #legday #legworkout #legdayworkout #lowerbodyworkout #workouttips #fittips #fitnesstips #lowerbody #weightlifting #liftweights #gymworkouts #trainingtips #trainhard

🔽LEG SUPERSET ✅
-
Follow @master_manish8 & @mskfitness_world for 🔑 fitness and nutrition tips.
____________________________________
🔽 SUPERSET 1⃣ 
1⃣ Back Squat✅
2⃣ Leg Extension✅
-
🔽 SUPERSET 2⃣
3⃣ Leg Curl✅
4⃣ Barbell Hip Thrust✅
-
🔽 SUPERSET 3⃣
5⃣ Standing Calf Raise✅
6⃣ Seated Calf Raise✅
____________________________________
2-3 Sets | 8-12 Reps | 6 Exercises | Rest for 60 seconds
____________________________________
#master_manish8 #legsuperset #supersets #legday #leg #legexercises #lowerbodyworkout #bodytoning #legworkout #workoutmotivation #workoutinspiration #bodybuilding #fatloss #weightloss #transformation

🔽LEG SUPERSET ✅
-
Follow @master_manish8 & @mskfitness_world for 🔑 fitness and nutrition tips.
____________________________________
🔽 SUPERSET 1⃣
1⃣ Back Squat✅
2⃣ Leg Extension✅
-
🔽 SUPERSET 2⃣
3⃣ Leg Curl✅
4⃣ Barbell Hip Thrust✅
-
🔽 SUPERSET 3⃣
5⃣ Standing Calf Raise✅
6⃣ Seated Calf Raise✅
____________________________________
2-3 Sets | 8-12 Reps | 6 Exercises | Rest for 60 seconds
____________________________________
#master_manish8 #legsuperset #supersets #legday #leg #legexercises #lowerbodyworkout #bodytoning #legworkout #workoutmotivation #workoutinspiration #bodybuilding #fatloss #weightloss #transformation

Quads, 5th Awesome Quad Workouts in 2020, PRs Left & Right, Deload was earned Today!
.
• Pendulum Squats: 3x45lbs x 5+1 Reps & 3x45+25lbs x 3+1 Assisted (slow Start, but got an Extra Rep 💪 )
• Leg Press: 8x45lbs x 6 Reps & 9x45lbs x 3+1 Reps (because why the F- not?)
• Leg Extensions: 2x45+25lbs x 9+3 Partials (looped Cable Crossover Handles underneath the Machine for better Grip helps a lot!!)
• Banded Hack Squats: 4x45+25lbs x 4+1+1 Reps (as I type this I realise I totally forgot to go for 4.5 Plates per Side 😅 )
• Walking Lunges: 107kg+25kg Chain x 24 Steps (2 sets)
.
No Calves Today in order to Rest a bit longer for the upcoming February Challenge where I (and some other Badasses) will Train Calves every Day for 29 Days Straight!

Quads, 5th Awesome Quad Workouts in 2020, PRs Left & Right, Deload was earned Today!
.
• Pendulum Squats: 3x45lbs x 5+1 Reps & 3x45+25lbs x 3+1 Assisted (slow Start, but got an Extra Rep 💪 )
• Leg Press: 8x45lbs x 6 Reps & 9x45lbs x 3+1 Reps (because why the F- not?)
• Leg Extensions: 2x45+25lbs x 9+3 Partials (looped Cable Crossover Handles underneath the Machine for better Grip helps a lot!!)
• Banded Hack Squats: 4x45+25lbs x 4+1+1 Reps (as I type this I realise I totally forgot to go for 4.5 Plates per Side 😅 )
• Walking Lunges: 107kg+25kg Chain x 24 Steps (2 sets)
.
No Calves Today in order to Rest a bit longer for the upcoming February Challenge where I (and some other Badasses) will Train Calves every Day for 29 Days Straight!

Im going to be shaking my booty after... 😜✌️•
#repost #repostapp  Good leg session today. 
The idea of this session is an in-built deload day after heavy leg work three days ago and heavy back work yesterday, still get an awesome leg day in but no lower back loading.

Decked out in @ironrebel_anz, you can grab some from www.ironrebel.com.au and save yourself 10% with my discount code, SFS10. The army green "ready for war" shirt is my favourite leg day shirt! •
•
@scotts_fitness_solutions 
Real Athletes. Real Champions 🔺www.IRONREBEL.com🔺
.
.
#ironrebel #ironrebelarmy 
#legday #lowerbodyworkout #lowerbodyday #lowerbackpainexercises #beltsquats #barbellhipthrust #glutes #hamstrings #quads #bodybuilding #instagrambodybuilding #naturalbodybuilding #strength #dothework #saturdaysession #makeithappen #makeitcount #gains #frontfootelevatedsplitsquats #legs #legexercises #progressiveoverload #ironrebelanz  #australianmuscle #australianmusclethegym

Im going to be shaking my booty after... 😜✌️•
#repost #repostapp Good leg session today.
The idea of this session is an in-built deload day after heavy leg work three days ago and heavy back work yesterday, still get an awesome leg day in but no lower back loading.

Decked out in @ironrebel_anz , you can grab some from www.ironrebel.com.au and save yourself 10% with my discount code, SFS10. The army green "ready for war" shirt is my favourite leg day shirt! •

@scotts_fitness_solutions
Real Athletes. Real Champions 🔺www.IRONREBEL.com🔺
.
.
#ironrebel #ironrebelarmy
#legday #lowerbodyworkout #lowerbodyday #lowerbackpainexercises #beltsquats #barbellhipthrust #glutes #hamstrings #quads #bodybuilding #instagrambodybuilding #naturalbodybuilding #strength #dothework #saturdaysession #makeithappen #makeitcount #gains #frontfootelevatedsplitsquats #legs #legexercises #progressiveoverload #ironrebelanz #australianmuscle #australianmusclethegym

HAPPY SATURDAY!!! I squeezed in this quick legs and booty day (with cardio too) after studying all day! Once again, I’ll drop the workout details below and don’t forget to like, share, and save for later!!!
•
•
•
4x12 squats with elevated heels
4x12 kneeling squats
4x10 pulsing curtsey lunges
4x12 cable deadlift 
4x12 cable pull thrus
4x15 SL banded side raise
•
•
•
#butt #glutes #glutesworkout #glutesexercise #glutesday #legs #legworkout #legexercises #legday #stairmaster #girlswholift #gains #gainsseason #grind #grindseason #pushyourself #fit #fitness #getfit #workout #exercise #sweat #cardio #cycling #cardioday #cardioworkout #booty #buttworkout #bootyworkout #workoutvideo

HAPPY SATURDAY!!! I squeezed in this quick legs and booty day (with cardio too) after studying all day! Once again, I’ll drop the workout details below and don’t forget to like, share, and save for later!!!



4x12 squats with elevated heels
4x12 kneeling squats
4x10 pulsing curtsey lunges
4x12 cable deadlift
4x12 cable pull thrus
4x15 SL banded side raise



#butt #glutes #glutesworkout #glutesexercise #glutesday #legs #legworkout #legexercises #legday #stairmaster #girlswholift #gains #gainsseason #grind #grindseason #pushyourself #fit #fitness #getfit #workout #exercise #sweat #cardio #cycling #cardioday #cardioworkout #booty #buttworkout #bootyworkout #workoutvideo

🚨Are you still struggling to build bigger quads? 🚨Have you ever tried front squats? 🚨Front squats will help you develop thicker, denser legs. 🚨The front squats are mainly use to target the quads. .
.
🚨Start with weights you can handle, and make sure your form, range of motion is correct. .
🚨Give this a go on your next legday. 💯💯💯
🚨Throw in some RDL at the end as a bonus. .
,
#squats #frontsquats #legs #health #legday #legexercises  #legworkout #leggains #camo #bodybuilding #bodybuilder

🚨Are you still struggling to build bigger quads? 🚨Have you ever tried front squats? 🚨Front squats will help you develop thicker, denser legs. 🚨The front squats are mainly use to target the quads. .
.
🚨Start with weights you can handle, and make sure your form, range of motion is correct. .
🚨Give this a go on your next legday. 💯💯💯
🚨Throw in some RDL at the end as a bonus. .
,
#squats #frontsquats #legs #health #legday #legexercises #legworkout #leggains #camo #bodybuilding #bodybuilder

My new favourite hamstring exercise . . . Hamstring curls with slides. They look simple but are really difficult 😅
.
.
With my ACL reconstruction I had my grapht from my hamstring and this is the part that I still struggle with two years later. . . My right hamstring, though strong, feels odd when I do different hamstring contractions so I have to make sure I work them under multiple different loads
.
.
You can get slides from @kmart.nz for a couple of dollars. . . Raise the hips up, keep the core tight, and the feet moving together. . . If you aren't able to bring the heels in with hips up drop them down to bring the feet back in and focus on the eccentric movement 💪💪

My new favourite hamstring exercise . . . Hamstring curls with slides. They look simple but are really difficult 😅
.
.
With my ACL reconstruction I had my grapht from my hamstring and this is the part that I still struggle with two years later. . . My right hamstring, though strong, feels odd when I do different hamstring contractions so I have to make sure I work them under multiple different loads
.
.
You can get slides from @kmart.nz for a couple of dollars. . . Raise the hips up, keep the core tight, and the feet moving together. . . If you aren't able to bring the heels in with hips up drop them down to bring the feet back in and focus on the eccentric movement 💪💪

Always been more mental than physical ⚡️ #focusup

Always been more mental than physical ⚡️ #focusup

💥LEG DAY+BOSU💥
Looking to add a little more into your leg day?? I love the BOSU ball, I try to use it whenever and however possible! Check out my leg day superset 🥵! 💥🤩💥
3️⃣SETS
5️⃣EXERCISES 
1️⃣2️⃣-1️⃣5️⃣REPS PER EXERCISE
2️⃣MIN JUMP ROPE BETWEEN EACH SET
⬇️
1️⃣BOSU DB FRONT SQUAT
2️⃣FWD LUNGE R/L ON BOSU + DB OVERHEAD 
3️⃣DROP SQUAT OFF BOSU W DB TAP
4️⃣BOSU BULG SPLIT LUNGE R/L + DB PRESS/CURL
5️⃣BOSU POWER SKIP R/L
2️⃣MIN JUMP ROPE
🔁

#legdayworkout #legdayeveryday  #imnotgoingtobeabletowalktomorrow #bosuballworkout #bosu #bosuball #legexercises #legexercise #legworkouts #dumbbellworkout

💥LEG DAY+BOSU💥
Looking to add a little more into your leg day?? I love the BOSU ball, I try to use it whenever and however possible! Check out my leg day superset 🥵! 💥🤩💥
3️⃣SETS
5️⃣EXERCISES
1️⃣2️⃣-1️⃣5️⃣REPS PER EXERCISE
2️⃣MIN JUMP ROPE BETWEEN EACH SET
⬇️
1️⃣BOSU DB FRONT SQUAT
2️⃣FWD LUNGE R/L ON BOSU + DB OVERHEAD
3️⃣DROP SQUAT OFF BOSU W DB TAP
4️⃣BOSU BULG SPLIT LUNGE R/L + DB PRESS/CURL
5️⃣BOSU POWER SKIP R/L
2️⃣MIN JUMP ROPE
🔁

#legdayworkout #legdayeveryday #imnotgoingtobeabletowalktomorrow #bosuballworkout #bosu #bosuball #legexercises #legexercise #legworkouts #dumbbellworkout

****Random Act Of Kindness, Win some goodies from @fx_supplements***** Want to win some of the worlds best protein #perfectamino from @bodyhealthoptimized and a copy of Dr Minkoffs #irondoc book and a @bodyhealthoptimized shaker 
Just tell us you want it 
or tag someone who you want to have it 
Or comment on the Ben if it’s you see from using perfect amino 
#proteins #fitness #protein #workout #nutrition #supplements #muscle #healthyfood #fit #gym #proteines #food #bodybuilding #proteinrich #gymlife #proteinsnack #proteinbreakfast #health #proteinbase #fitnessmotivation #motivation #proteinmeal #proteintozu #exerciseball #exersise #legexercises #eatclean #perfectamino

****Random Act Of Kindness, Win some goodies from @fx_supplements ***** Want to win some of the worlds best protein #perfectamino from @bodyhealthoptimized and a copy of Dr Minkoffs #irondoc book and a @bodyhealthoptimized shaker
Just tell us you want it
or tag someone who you want to have it
Or comment on the Ben if it’s you see from using perfect amino
#proteins #fitness #protein #workout #nutrition #supplements #muscle #healthyfood #fit #gym #proteines #food #bodybuilding #proteinrich #gymlife #proteinsnack #proteinbreakfast #health #proteinbase #fitnessmotivation #motivation #proteinmeal #proteintozu #exerciseball #exersise #legexercises #eatclean #perfectamino

Glutes day 🍑.
.
.
.

5min. stair master.
Some glute activation exercises.
Reverse hack squat.
Single Leg Glute Bridge.
Kickbacks with weights.
Abduction with weights. .
.
.

#legday#legexercises#legworkout#prozis#prozisportugal#gymwear#gym#workout#glutes#ifbbpro#bikini#bikinipro#ifbbbikinipro#legs#exercises#fitness#fitgirl#fitbody

Glutes day 🍑.
.
.
.

5min. stair master.
Some glute activation exercises.
Reverse hack squat.
Single Leg Glute Bridge.
Kickbacks with weights.
Abduction with weights. .
.
.

#legday #legexercises #legworkout #prozis #prozisportugal #gymwear #gym #workout #glutes #ifbbpro #bikini #bikinipro #ifbbbikinipro #legs #exercises #fitness #fitgirl #fitbody

LOWER BODY CHEAT SHEET by @Charlie_Smith_Fit 🔰↗️Bookmark this post for later

So, you want a new workout? Give this one a try. LOL, just kidding.

This is a cheat sheet you can use for various exercises for the quads, hamstrings, & glutes.

I love all these movements, because they're basic, compound movements. You're going to get a lot of "bang for your buck" by doing these movements.
-
🔥increase strength
🔥increase lean muscle mass
🔥increase metabolism
🔥more!

As with any exercise, make sure your form is on point before you increase your weight.

Which is your favorite lower body exercise? Let me know.
.
.
.
.
.
.
.
.
#legday #legworkout #legexercises #lowerbodyworkout #deadlift #squat #busymommy #lunges #stronglegs #sexylegs

LOWER BODY CHEAT SHEET by @Charlie_Smith_Fit 🔰↗️Bookmark this post for later

So, you want a new workout? Give this one a try. LOL, just kidding.

This is a cheat sheet you can use for various exercises for the quads, hamstrings, & glutes.

I love all these movements, because they're basic, compound movements. You're going to get a lot of "bang for your buck" by doing these movements.
-
🔥increase strength
🔥increase lean muscle mass
🔥increase metabolism
🔥more!

As with any exercise, make sure your form is on point before you increase your weight.

Which is your favorite lower body exercise? Let me know.
.
.
.
.
.
.
.
.
#legday #legworkout #legexercises #lowerbodyworkout #deadlift #squat #busymommy #lunges #stronglegs #sexylegs

Box jumps! I used to hate them but now I love them. .

Jumping increases your strength and muscle tone, and builds both upper body and lower body strength like crazy. Box jumps force you to jump high enough that you’re forced to use every single muscle in your legs (as well as your arms) to propel you up.
.

Not only do you burn a lot of calories through explosive movements, you also work on endurance, strength, and coordination.
.
At the same time, you train your body’s stability and mobility.
.
By improving these two things, you will be more flexible, faster, and more agile.
.
This will also boost your speed and help your balance. .
You also just look like a badass😏
.
.
.
#badasschicks #boxjumps #powerfulwomen #gymgirlsdaily #gymratsfam #fitchicksrock #iam1stphorm #fitfeelsgood #gymvibes #fitnessaddict #fithealthy #gymmotivation #womensfitnessmotivation #legexercises #buttworkouts #fitgirlfam #igfitgirls #bigbootygirl #girlsthatsquat #anytimefitness

Box jumps! I used to hate them but now I love them. .

Jumping increases your strength and muscle tone, and builds both upper body and lower body strength like crazy. Box jumps force you to jump high enough that you’re forced to use every single muscle in your legs (as well as your arms) to propel you up.
.

Not only do you burn a lot of calories through explosive movements, you also work on endurance, strength, and coordination.
.
At the same time, you train your body’s stability and mobility.
.
By improving these two things, you will be more flexible, faster, and more agile.
.
This will also boost your speed and help your balance. .
You also just look like a badass😏
.
.
.
#badasschicks #boxjumps #powerfulwomen #gymgirlsdaily #gymratsfam #fitchicksrock #iam1stphorm #fitfeelsgood #gymvibes #fitnessaddict #fithealthy #gymmotivation #womensfitnessmotivation #legexercises #buttworkouts #fitgirlfam #igfitgirls #bigbootygirl #girlsthatsquat #anytimefitness