lonbeautyteen

[wellhealthhub]

Unlock Flexibility: Effective Techniques for Stretching Your Glutes

Enhance your flexibility and optimize athletic prowess through comprehensive glute stretches. Explore dynamic versus static stretches, common pitfalls, and an invigorating pre-workout regimen. Dive in to discover more! Introduction: In the realm of peak physical performance, the significance of supple and robust glutes cannot be overstated. Irrespective of whether you’re a seasoned athlete or an…

[theegreenmuse]

݁˖ ❀ ⋆｡˚ 𝐓𝐡𝐞𝐞𝐆𝐫𝐞𝐞𝐧𝐌𝐮𝐬𝐞'𝐬 𝐔𝐥𝐭𝐢𝐦𝐚𝐭𝐞 𝐖𝐨𝐫𝐤𝐨𝐮𝐭 𝐑𝐨𝐮𝐭𝐢𝐧𝐞 𝐟𝐨𝐫 𝐚𝐧 𝐇𝐨𝐮𝐫𝐠𝐥𝐚𝐬𝐬 𝐅𝐢𝐠𝐮𝐫𝐞 ݁˖ ❀ ⋆｡˚

Hello, beautiful souls! 🌿

I’m excited to share TheeGreenMuse's workout routine designed to help you achieve an hourglass figure while focusing on losing belly fat, sculpting a small waist, and enhancing those glutes. This routine is a blend of Pilates, gym workouts, and targeted exercises that will help you feel strong, confident, and radiant.

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🗓 Weekly Workout Schedule

☞ Day one:

Pilates + 10K Steps a day

I’m doing Madeleine Abeid’s 2 week Pilates Plan

☞ Day two:

Glute workout

Hip thrust 3x8 | Bulgarian Split Squats 3x8 | Sumo squats 3x8 | RDLS 3x8 | Step Ups 3x8

Progressive overload & don’t skip your dynamic and static stretches ❤️‍🩹

Cardio : 12-3-30 on the treadmill

☞ Day three:

Active recovery (rest day)

10K Steps

I want to start learning Kpop choreographies like I used to do before since I’ve been a Kpop fan since 2015☺️

☞ Day four:

Pilates + 10K Steps a day

I’m doing Madeleine Abeid’s 2 week Pilates Plan

☞ Day five

Glute workout

Hip thrust 3x8 | Bulgarian Split Squats 3x8 | Sumo squats 3x8 | RDLS 3x8 | Step Ups 3x8

Cardio: 12-3-30 on the treadmill

Progressive overload & don’t skip your dynamic and static stretches ❤️‍🩹

☞ Day six:

Pilates + 10K steps

☞ Day seven:

Active Recovery

Practicing on my Skateboard (I had the board for more than 1 year and I’m always scared to start my skateboarding journey 🤣)

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🍽 Nutrition Tips

To support my workout routine and achieve my body goal, a balanced diet is essential. Here’s what I will focus on and so do you:

☞ High-Protein Meals Examples:

Breakfast: High-protein smoothie with spinach, banana, chia seeds, and almond milk

Lunch: Grilled chicken salad with mixed greens and quinoa

Dinner: Baked salmon with steamed vegetables and sweet potato

☞ Healthy Snacks:

Greek yogurt with berries

Sliced apple with almond butter

☞ Hydration:

2L of water daily

I drink Green Tea in the morning, Peppermint tea after my meals and Camomile Tea before sleeping. The only drinks I’ll include in my fitness journey are zero sugar drinks, herbal teas, coconut water and kombucha.

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💡 Additional Tips

- Consistency is Key

- Track Your Progress

- Rest and Recovery

- Stay Motivated:

I’m currently starting to limit my time on social media to achieve those goals so that I can hold myself accountable. I prefer more achieving my goals by moving in silence. If you want to get motivated and you want me to share my progress to you personally, you can add me on Instagram!🫶🏾 I’d love to share my progress, answer to your questions, and connect with you guys!

Remember, the journey to becoming the best version of yourself is a marathon, not a sprint. Embrace every step, celebrate your victories, and learn from your challenges.

[carinnha-white]

OF: carinnhawhite 💗🩵🦋

[leekeyrouz]

[bodyfitnesspro]

Intense Glute Activation Exercises

Grow your Glutes| Intense Glute Activation Exercises

[superheroworkouts1]

Tik Tok: @lexielearmann

[womenfit2]

Women workout at home everyday for 7 Days

[nicilarubia]

Hello ✨

[mujerfittotal]

https://mujerfitotal.blogspot.com/2024/06/meelah-robbins.html

[sammieb9]

Fitness Guru- Nick Walker

[linaamm]

I had way too much fun editing this pic

Vintage with a glitch, it's a vibe ✨️

[womenfit2]

💥 Let's get those muscles firing and build a strong booty🍑

[thelivinghealthypodcast]

Via gym_education.34 Glute workout

[b3comingme]

Think I’m switching from body part focus to full body compound workouts because holy hellll that was a good one today 🥵 my heart has been racing! Alternate circuits of back lunge/jump squat/bridges into curls/presses, punches and reachers as “rest sets”, ended on some stationary bike for extra cardio and I’m wipedddd but in the best way 😂 liking the jump squats more than I expected tbh that’s definitely gonna be part of my regular rotation from now on!

Trying to get more comfortable filming form checks and other gym footage too 🫣 took a quick vid of regular/kas bridges as a form check and I’ll try to post those more here!

Haven’t sweat it out like this in a while can’t wait to get home and shower 🥵😂