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Partner workout 😅 tag your bae 1️⃣ DONKEY CALF RAISES 2️⃣ SIT UPS 3️⃣ SUMO SQUAT / PUSH UPS 4️⃣ TRICEPS / AB RUNNERS (The worst!!) 5️⃣ BICEP CURLS / CORE HOLD 6️⃣ LEG PRESS / CORE HOLD Sets and reps are optional, suggestion is to see who’s the bigger cry baby and wanna quit first lol. If the exercises alone ain’t painful enough, there’s a thrill in who’s gonna slip and fall 😂👏💗 luv u bby. 💗 TAG YOUR PARTNER cc: @linnlowes - @gymsimplicity on Instagram

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🏋️ BODY BLAST🏋️ Si estás intentando tener un buen cuerpo, no dudes en realizar estos ejercicios. No requiere equipamiento adicional🔥💪 . 1️⃣ Squat jacks|3x20 2️⃣ Plank row|3x15 3️⃣ Oblique crunch variation|3x20 4️⃣ Static lunge variation|3x10 . 🎥💥@ashleigh_jordan 💥🎥 #nike #fitness - @_nike_spain on Instagram

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Great leg workout with @sara_l_ax!!! Decided to change it up a little from what we normally do, I know lifting heavy has never been a problem for @sara_l_ax who has done a 180kg barbell hip thrust, yes I said 180kg!!!! 🙌🏾🙌🏾🙌🏾🙌🏾 So this time i swapped the order around as doing those kind of numbers are great for building muscle but also very taxing on the CNS (central nervous system) I’m a big believer in training smart, even when I have someone as strong as @sara_l_ax you don’t have to die every workout 😂😅 but we always train hard!!! @crayfordweights #homeofchampions #legday #newyear #training #gluteworkout #womenwholift #crayfordweightsandfitness #gluteday #fitnessgirl #motivation #fitfam #fitspo #empoweringwomen #🍑 #glutywear #running #gluteday #glutes🍑 - @dreamphysiques1 on Instagram

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F I R E 🔥 Repost!!! Visit @SculptMovements 💕 for workouts, routine, and everythin else you eed to become fit! . This lift felt sooooo fluid 🙌🏼😩 and absolutely deserves a repost 🤤! Here’s to keeping you ladies motivated this new decade 🥳 Let me know how it goes! . ▪️Good mornings on Hack Squat Yep 👍🏻 hamstrings on fiyah! 🔥 This stretching/lengthening of the hamstrings is phenomenal 🥵. I am staying in the lengthening phase for a couple seconds before raising up (not all the way) and then immediately lowering back into the stretch. Try tilting your tailbone up towards the ceiling for an even greater ham stretch. My glutes also kick in a little as well 🤫😬 ▪️Plate Holding Sissy Squats I am holding a plate to work my quads (glutes as well). If you are uncomfortable you can also place a mat across the top of your feet and under the foot pad for more cushion. ▪️Adductor Machine Try doing this while lifting your pelvic floor (kegel🤭). I begin sitting upright and then lean back onto the back rest. ▪️Hamstring Curl Machine I perform this by curling both feet together and then alternating legs when lengthening the hamstring. Do this slowly and mindfully! Finish with curling both legs together. ▪️ Banded Straddle Squats I am using the dd handle cable attachment (this specific one looks more like v’s to me 🤷🏼‍♀️). It makes the movement more comfortable compared to holding onto Bands your bare hands 👌🏻 and it also allows you to use a heavier band. I have looped it around 2 pegs for a greater resistance. I am positioned in a wide stance with my toes flared outward. Try to keep your shins as vertical as possible to put more emphasis on the CAKES . . . . Credit @brittanyperilleee #Fitness #fitfam #fitspo #motivation #workout #workoutvideo #legday #gym #abs - @gymglutes on Instagram

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SUPER QUICK 🍑 PUMP If you struggle with feeling your glutes activate during glute exercises you should try these! You can do these floors exercises anywhere and on any muscle group day! I like to incorporate 1-3 glute activating exercises everyday I am training (sometimes on an off day as well 🙊). I find that my engagement during intense glutes only sessions are SO much greater! . . 🌚Banded Hip Raise Abductions My bottom hip raises up off the floor while my top knee abducts. I have my hand on my hip but as I fatigue I like to place my hand down on the floor 🥵. If this is too challenging for your medius muscle you can eliminate the band above your knees. 🌚Banded Side Lying Straight Leg Kickbacks You can band above or below your knee, I chose below. Lift your working leg off the floor while swinging it from front to back. You should feel a nice little stretch/extension of your hip 🤗. Hey 👋🏻 there booty dimple 😉😅 🌚Banded Floor Clamshells My feet are stacked and knees are bent. Imagine opening and closing your legs like a clamshell 🐚 . I coach this with your feet resting on the floor and also with your feet elevated off the floor (try both 👌🏻). 🌚Pigeon Pose Glute Pulses I have been doing this exercise for years. Mostly during my yoga flow sessions or at home when my little guy 👶🏼 is independently playing on the floor 👌🏻. This looks easy but you may change your mind after you try it! 🥵 😉🍑 . Credit: @brittanyperilleee #fitness #bodybuilding #gym #glutes #workout #motivation #stayhome #staysafe - @folksfit on Instagram

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🍑🍑Save & Follow @fitt_squad_ for more motivation, exercises & routines to get fit💕⁠⠀ .⁠⠀ 🍑🌶 Upper glute focus on today’s workout. Few exercises, lots of sets, amazing results? Heck yeah! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠⠀ 1️⃣ Banded hack squat 5x12. When it starts to get heavy I place my hands on my thighs incase I need to help push the weight at the end. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠⠀ 2️⃣ Hip abduction chair 5x15. Hold the weight 1sec before returning every rep. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠⠀ 3️⃣ Banded hip thrust super set with banded abductions. 5x8 + 10 abductions. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠⠀ 4️⃣ Cable abductions 4x15/leg. Put the cable slightly higher than your knee. I’m using a regular grip handle here that I slided over my foot. Works well! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠⠀ 👯‍♀️ TAG A BADASS FRIEND!⁠⠀ ⁠⠀ .⁠⠀ .⁠⠀ Credit @linnlowes⁠⠀ #squatvids #fitfam #fit #motivation #workout #workoutvideo #legday #gym #muscle #gymlife #fitspo #bodybuilding #aesthetics #gains #nutrition #healthy #physique #girlswholift #shredded #booty #glutes #focus #squat #fitness #workoutvideo #motivation #lifestyle #fitlife #squats #fitnessaddict⁠⠀ - @squat_vids on Instagram

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SUPER QUICK 🍑 PUMP If you struggle with feeling your glutes activate during glute exercises you should try these! You can do these floors exercises anywhere and on any muscle group day! I like to incorporate 1-3 glute activating exercises everyday I am training (sometimes on an off day as well 🙊). I find that my engagement during intense glutes only sessions are SO much greater! . . 🌚Banded Hip Raise Abductions My bottom hip raises up off the floor while my top knee abducts. I have my hand on my hip but as I fatigue I like to place my hand down on the floor 🥵. If this is too challenging for your medius muscle you can eliminate the band above your knees. 🌚Banded Side Lying Straight Leg Kickbacks You can band above or below your knee, I chose below. Lift your working leg off the floor while swinging it from front to back. You should feel a nice little stretch/extension of your hip 🤗. Hey 👋🏻 there booty dimple 😉😅 🌚Banded Floor Clamshells My feet are stacked and knees are bent. Imagine opening and closing your legs like a clamshell 🐚 . I coach this with your feet resting on the floor and also with your feet elevated off the floor (try both 👌🏻). 🌚Pigeon Pose Glute Pulses I have been doing this exercise for years. Mostly during my yoga flow sessions or at home when my little guy 👶🏼 is independently playing on the floor 👌🏻. This looks easy but you may change your mind after you try it! 🥵 😉🍑 Cc @brittanyperilleee #homexercises #home #workout #homeworkout #gym #fitness #health #fit - @bossgirlsvideos on Instagram

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➡️🍑Fueling for legdays - how can I still enjoy the weekends and stay on track with my goal of losing fat weekly? Double Tap and SAVE if you like this!💪🏻✅ — Visit @glutes.fitness 💕 for workouts, routine, and everything else you need to become fit! . — Your new diet is never going to work if you can’t do it everyday for the rest of your life. If you can’t enjoy what you eat, how are you going to control yourself in a few weeks from now - when your cravings really kick in and you’re going crazy🤔. Find what you can stick to 100% and still have the foods you LOVE in moderation. Credit @katieneeson —— #health #fitness #fit #fitnessmodel #fitnessaddict #fitspo #workout #bodybuilding #cardio #gym #train #training #photooftheday #health #healthy #instahealth #healthychoices #active #strong #motivation #instagood #determination #lifestyle #diet #getfit #cleaneating #eatclean #exercise - @glutes.fitness on Instagram

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it’s alll about the GLUTES today!🍑 Starting with some activation to focus on building the mind-muscle connection as I noticed a big difference in being able to fire up my glutes after doing so! You can try it out to see if it makes a difference for you, just remember that the goal is to build that connection with your glutes, not fatigue them!☺️ - make sure to double tap ❤️ if you love the workout videos! - 1️⃣ plate hip abduction 2 x 20 per side 2️⃣ glute bridge 10, 8, 6, 15 (increase weight when reps decrease and vice versa) 3️⃣ curtsy lunge 4 x 12 (per leg so 24 total per set) 4️⃣ front foot elevated split squat 3 x 10 - 12 per leg 5️⃣ bench supported RDL 3 x 12 per leg - for unilateral exercises, always start with the weaker side first as this helps with correcting possible muscle imbalances🥰 - song: you X you - ooyy . . . Credit @gainsbybrains #fitness #fitfam #fitspo #motivation #workout #workoutvideo #legday #gym #gymwear #leggings #abs #diet #prep #bodybuilding #aesthetics #gains #gainz #nutrition #healthy #physique #girlswholift #tutorial - @sculptwomensguide on Instagram

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12 Min HIIT Workout!! 🔥🔥 ✔️ Follow @hiit.workout for more! 👍 🙋‍♂️ Share with your friends! 👋 . . 1️⃣ Squat Double Press 2️⃣ Mountain Climbers 3️⃣ Reverse Lunges With Curl 4️⃣ Leg Drops 30 Seconds ON / 15 Seconds OFF 😰 4 Rounds = 12 Minutes ⚡ This one is a real killer 😀 . Credits to : @madfit.ig - @hiit.workout on Instagram

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Are you looking for the most effective exercises to get toned butt, and sexier thighs? 🤔FitonomyApp has found the solution to help you reach them.😉Give it a try to these workouts that will train your glutes in order to get a bigger, lifted, and rounded booty shape. 🍑 It will also help you to train your thigh fat, to get slimmer legs by removing cellulite and building muscle mass with just 4 moves. Hard work and commitment is all it takes to get your dream body shape.🔥 Download FitonomyApp for more workouts plans and challenges. Link in our bio @fitonomyapp ❤️ #fitonomy #fitonomyapp #fitnessmotivation #fitnessjourney #fitnessgoals #fitnesschallenge #fitnessgoals #legs #legsfordays #legsworkout #thigh #thighchallenge #glutes🍑 #glutesfordays #glutesworkout #butt #buttworkouts #musclebuilding #strengthtraining #athomeworkout #womensworkout #workoutroutine #workoutmotivation #workoutvideo #exercise #exercisemotivation #exerciseathome #exerciseroutine #bodygoal - @fitonomyapp on Instagram

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If your gym grind is in full motion, save this glute and hamstring workout from #TeamALLMAX athlete @congerfitness for your next gym day!  Glute & Hamstring Workout - Cable Kickback: 15-20 X 4  - DB Stiff Leg Deadlift: 12 X 4 - Walking Lunges (weighted or bodyweight): 10 steps each leg is one set.  - Walking Backward Diagonally (with a band): 10 steps each leg is one set. - Fire Hydrants: 10 X 4 #ALLMAXNaturals #NaturallyFit #healthylifestyle #gymgrind #workoutmotivation #gluteburn #bootyworkout - @allmaxnaturals on Instagram

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33 years young today 😜🦋 But there’s no age limit to fitness! And as the years go by, I only feel more passionate and dedicated to the lifestyle I love. It’s never too late 💪🏻 . So as I celebrate on a mini break away with my husband and 2 precious children, I’m also here for you guys, my team, MY FAM! Bringing you one heck of a killa Glutes Workout that left my bum sore for days! — Follow @glutes.fitness for more amazing workout 🏋️‍♀️ videos like these 🍑 . Let’s target that stubborn Upper Bootay 🍑 1️⃣ Banded DB Kneeling Squat - 12 reps x 4 2️⃣ 3 Pulse Banded Hip Thrusts - 8 reps x 4 3️⃣ Reverse Froggers - 8 reps x 4 Used a foam roller to help increase ROM 👌🏻 4️⃣ Banded DB Frog Pumps - 8 reps x 4 5️⃣ Paused Kick Backs - 10 reps each leg x 3 6️⃣ Banded Cable Squats - 15 reps x 4 . Who’s ready for this one? 😈 Credit @kimfrench87 #health #fitness #fit #fitnessmodel #fitnessaddict #fitspo #workout #bodybuilding #cardio #gym #train #training #photooftheday #health #healthy #instahealth #healthychoices #active #strong #motivation #instagood #determination #lifestyle #diet #getfit #cleaneating #eatclean #exercise - @glutes.fitness on Instagram

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QUEEN OF BOOTY 😝😝 TAG your honey who’s working on them glutes 💁🏼‍♀️🥵🍑 . Alright ladies, let’s talk booty! When I train I normally split my lower body into 2-3 sessions per week (depending on recovery) 1x badass compound day, 1 higher volume/intensity & 1 more pump work! - - Definitely add these exercises into your next pump work day. 🔥 Single leg stiff leg deadlift • Cable Glute kick back • Reverse hypers • stiff leg and squat variation • dead stop sumo squats 🔥 Credit @kaliburns - @squat.guide on Instagram

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We created a new KETO COOKBOOK for fat loss and builde muscle 🔥💪🏻 Link in our bio @gymgirlsworkoutss ➖➖➖➖➖➖➖➖➖➖ If you liked the post - Don’t forget to show it 😉 💭 What do you think ? Let me know down in the comments 💭 ✅ Share it with a friend who needs to know this ✅ 🔥 Pressing the follow button is FREE 🔥 📩 DM me for any question & advice 📩 💻 Save to remember the post 💻 🔔 Turn on post notification 🔔 ➖➖➖➖➖➖➖➖➖➖ Follow @gymgirlsworkoutss 💪🏻 Follow @gymgirlsworkoutss 💪🏻 Follow @gymgirlsworkoutss 💪🏻 ➖➖➖➖➖➖➖➖➖➖ Hashtags ⬇️ #training #gains #personaltrainer #gymmotivation #fitnessmotivation #exercise #gymtime #fitnessmodel #fitnesslifestyle #weights #trainingday #gymrat #gymflow #fitness #gymgirl #girls #girl #fitgirl #fitgirls #abs #abworkout #absworkoutday #glutes #butt #booty #fitgirlslevelup #fitgirls_gallery #fitgirlsclub #fitgirlsworkout #gymgirlworkout - @gymgirlsworkoutss on Instagram

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