Bridge butt lift, probably one of the best exercises you can do to tone your buttocks! :P
I prefer them like this:
Always reblog.
I’d like to say that I just killed my workout
but it feels more like my workout killed me! *never wanna leave my bed again :) Sleep is going to be my best friend tonight!!
I didn’t feel like going to the gym this morning…
So I went in the afternoon. Machines instead of zumba but w/e. Couldn’t find all my machines on fitocracy ;_; no free weights because the area was crowded…
But yay for skipping as a warm up <3
Tracked a workout for 940pts
- Jump Rope:
- 0:10:35 (+66 pts)
- 1000 Jumps
- Ab Crunch Machine:
- 27 kg x 12 reps (+15 pts)
- 32 kg x 12 reps (+16 pts)
- 32 kg x 12 reps (+16 pts)
- 32 kg x 12 reps (+16 pts)
- Side Lateral Raise:
- 14 kg x 12 reps (+12 pts)
- 18 kg x 12 reps (+13 pts)
- 23 kg x 12 reps (+14 pts)
- 23 kg x 12 reps (+14 pts)
- Seated Leg Curl:
- 20 kg x 12 reps (+14 pts)
- 20 kg x 12 reps (+14 pts)
- 25 kg x 12 reps (+15 pts)
- 25 kg x 12 reps (+15 pts)
- Adductor Machine:
- 41 kg x 12 reps (+17 pts)
- 41 kg x 12 reps (+17 pts)
- 41 kg x 12 reps (+17 pts)
- 54 kg x 12 reps (+20 pts)
- Abductor Machine:
- 41 kg x 12 reps (+17 pts)
- 45 kg x 12 reps (+18 pts)
- 45 kg x 12 reps (+18 pts)
- 50 kg x 12 reps (+19 pts)
- Seated Dumbbell Inner Biceps Curl:
- 18 kg x 12 reps (+41 pts)
- 18 kg x 12 reps (+41 pts)
- 18 kg x 12 reps (+41 pts)
- 18 kg x 12 reps (+41 pts)
- Machine Triceps Extension:
- 41 kg x 12 reps (+15 pts)
- 41 kg x 12 reps (+15 pts)
- 41 kg x 12 reps (+15 pts)
- 41 kg x 12 reps (+15 pts)
- Leg Press:
- 90 kg x 12 reps (+36 pts)
- 90 kg x 12 reps (+36 pts)
- 90 kg x 12 reps (+36 pts)
- 90 kg x 12 reps (+36 pts)
- Calf Press On The Leg Press Machine:
- 90 kg x 12 reps (+11 pts)
- 72 kg x 12 reps (+9 pts)
- 72 kg x 12 reps (+9 pts)
- 72 kg x 12 reps (+9 pts)
- Elliptical Trainer:
- 0:20:00 || Moderate (+151 pts)
_____
Warmup: 151 cal | average bpm 153
WO: 637 cal | average bpm 143 max 169
> 788 cal :)
Here is an at-home workout my friend Sean filmed for those of you who can’t get to a gym! Great explanation and examples (and he’s not too hard on the eyes) ;)
Very nice! Love the backpack weights. So if you’re broke and don’t have a gym membership? This is awesome. Might do it later :)
Want to improve your legs? Here are my top, favorite leg exercises:
- Squats
- Lunges
- Stiff-Leg Deadlifts
- Leg Presses
- Bench Step Ups
- Curls & Extensions
All of these should be done WITH weight (unless you have some kind of injury or health condition that prevents you from using them). Remember girls, we “squat” multiple times a day, bend over to pick things up, walk up stairs and generally “use” our legs all day long. They don’t tone from that… they need a stimulus to change. If you don’t give your body a darn good reason to change, it won’t, simple as that… with that said, use dumbbells and barbells for these exercises! Make sure to always use proper form and engage your core, while breathing properly. A good rep range for these exercises is 8-12, although if you’re looking to build strength, even less reps are necessary. If you can go beyond 15 reps, the weight is too light.
