TIGHT AB TUESDAY (Home AB workout) | See what I did there? Yeah I’m scrapping the barrel for a clever title to lure you into this post - hopefully it worked. I think it’s important to clear some things up about the abs because there seems to be an obsession with them in our society (further perpetuated by my posting of them). Scroll to the bottom of this caption if you want a breakdown of the sets and reps - read on if you have an attention span unaffected by social media.
Earlier this year I hosted one of my favourite talks to date on Abs (and how their shape and definition can be down to Genetics), along with why I think that it’s more important to focus on stronger glutes, than trying to attain a ‘6-Pack’. The size of your muscle bellies along with the length of the tendons within the ab area will determine the shape and visibility of your abs. This explains why some people barely need to exercise at all to have visible lines down their stomach.
Another thing that’s important to remember is that you can have a banging six pack but a weak core (it’s very rare that you’ll have perky glutes that are weak). So just because your favourite fitspo has abs, does not mean that they have a well functioning transverse abdominus (the deepest layer of your abskis - kind of like a corset). So I’m sharing this cheeky ab sequence in the hopes that yes you will feel inspired to train your abs, but that you won’t overly focus your precious exercise time on getting a 6 pack - and rather work towards a tighter core and perkier and stronger butt - because it’s important and it WILL PROTECT YO’ NECK AND BACK AND KNEES.
Swipe for individual exercises - Try each exercise for 20-30 reps, resting between 30-45 seconds between each exercise. Repeat for 3 sets.
5 UNIQUE EXERCISE/COMBO for ANYTIME ANYWHERE! Get Resistance Bands @sculptlifestyle💚
You don’t need bands but adding bands will help to ignite your legs more 🍗🍗 and give that extra burn that we love 🔥!!
This workout routine is for core and legs! To get that tight waist and shapely legs that we all want !! ⌛️
1️⃣ do all 5 exercise/combos in a circuit. One of each 5 exercises counts as one set.
2️⃣AMRAP (as many reps as possible) these exercises are harder than they look so this will be a challenge for you to ty and do as many as you can
3️⃣hold core in and tight during each exercise
4️⃣ the first two exercises, you will be stabilizing while you do the movement at the same time while you raise your legs up and then proceed to bring your legs back down. Imagine a half circle that you are moving your feet up and down on.
5️⃣the third exercise you will be needing to focus on keep your spine straight and keeping good form instead of trying to go to fast. The explosive part of this exercise will be for the jumping squat at the end.
6️⃣the fourth exercise will be runners into a single leg abduction on each leg and then a single straight leg kickback on each leg and then back to runners. Keep going AMRAP
7️⃣the fifth exercise you will be bringing your knee up to the side as far as you can while maintaining relatively straight form and doing a push-up simultaneously which will the end in a single straight leg kickback on each leg
I can’t wait to see you girls do this and let me know how you like it !! 💞
Song : Saweetie with b.a.n.
105311an hour ago
Я вернулась. 🔥💪🏽 Как сказал один мой хороший знакомый, «Юль, иди качайся. Тебе это идет больше, чем многим девочкам». А я и сама чувствую себя «девочкой» больше, чем нужно, когда пропускаю тренировки или выхожу из режима. Ною, мякну и гоню 😄👻 А иногда я из режима не выхожу, а стремительно вылетаю 😂 Кому не знакомо? Да всем знакомы эти пятницы-субботы (матьих!), летние шашлы, старые друзья, поездки с дегустациями и т. п 😈 Просто для некоторых людей выходные- это трамплин к движению вперёд, а для кого-то- засасывающая трясина в пучину праздности и лени 🥂🙈 Так что, друзья, кто там ещё себя собрать не может?? Ноги в руки и в зал! 🔥 А @optimumnutrition_ru нам в помощь ✊🏽 Если есть какие-то вопросы по добавкам, задавайте, отвечу и помогу всем 🙌🏽 #мотивация#секция#будьвформе#optimumnutrition#training#fitness#truestrength
🔺🔺🔺MONTREAL POWERHOUSE PEAKING BLOCK AND FULL COMPETITION PACKAGE🔺🔺🔺
The final phase of our fully customizable templates series will be out shortly!
You can get the Montreal Powerhouse Peaking training block AND the full competition package with a 10% discount by entering promo code Power10.
Don’t forget to check out the Montreal Powerhouse Hypertrophy training block and Montreal Powerhouse Strength training block as well!
If you’re ready to take your training to the next level, go to www.montrealpowerhouse.com.
#tb to our free workshop few weeks ago. Guys warming up for a killer workout with drills and jumps that are sure to make you sweat 💦
2132 minutes ago
Some heavy 5s for @noahduncanlifts this week, with 451x5 on squats and 465x5 on deadlifts, as he prepares for his next meet on October 20th. We’ve got a good group of us from GP Athletics that will be heading out as well to the @uspapower Red, White, and Blue powerlifting championships on Oct 20th, so if you’ll be competing or attending, we will see you there!
1132 minutes ago
Fear of the unknown...
Deep down this all scares some of us right? Whether it's fear of giving up all your favorite foods to start your new diet, fear of making the time to workout because you're too busy, fear of leaving your job because you're so unhappy. Fear is a natural emotion, just don't let it defeat you.
Trust the wait.
Embrace the uncertainty.
Enjoy the beauty of becoming.
Let me help you shift your mentality and combat the fear statements I listed above👆🏽
1️⃣You don't have to give up your favorite foods, create healthy habits, not restrictions. Everything in moderation.
2️⃣You make time for what you want. I posted a 4 minute workout yesterday on my videos page, @legg_dayvideos I guarantee everyone has 4 minutes out of their day to do something positive for their bodies. Make working out a priority!
3️⃣Don't settle for something that only brings you down or doesn't inspire you. Work to find what sets your soul on fire then take the steps to get t here. Sometimes walking away is the best thing you can do.
Bottom line, we have one life. Why waste it being fearful of the unknown? Be selfish and take care of yourself. You have the right to feel confident and comfortable in your own skin💯
If you need an extra boost, peep that #linkinbio and let's chat. Happy Tuesday, let's THRIVE #thrivewithashley#strongishealthy#trainforlife#babyprep
📸 cred: @boldlights [NY/NJ based]
1132 minutes ago
Cardio and core work again today. I did the stairmaster circuit I posted last week. It had been my go to cardio workout lately, mostly because it’s a challenge for me. If you want to try it I’ll post it again below.
The numbers represent the level and each one represents one minutes. It’s easy to modify up it down it you need to.
No post rn💞and sorry for my form it’s a new skill !!
173an hour ago
Nutrition post Day 2: Clean eating was probably the hardest thing I had to adjust to. I was a big junk food fan! As part of my self development I dedicated myself to getting more in depth on clean eating and nutrition. I attached the list of clean foods to help make it easier for anyone who is uncertain. It’s pretty basic and you’ll notice it’s all natural choices. It’s best to buy and make everything yourself since canned goods tend to have a lot of preservatives also higher sodium. I myself am still switching some of my choices and started purchasing solely organic as well. Selecting the food throughout the day to fit macro/nutritional needs is important. Plan ahead! *Note: I have to plan my food a day ahead most of the time to make sure I’ll hit my macros/nutritional needs.* Mix it up and always look for new ways to keep it interesting. I also use Pinterest as a source of my recipes and info. I swap out ingredients and substitute if I need to. You learn as you go just as you do with your workouts. Nutrition is the # 1 important factor in your results. The most exciting part for me was being able to broaden my cooking skills! Any questions feel free to ask! Later I’m attempting to make Vegetarian Tacos with Spinach Taco Shells! Wish me luck! Recipe will be up later 🙂.