#upper body resistance band workout

[homeworkoutinfo]

Effective Upper Chest Workout At Home | Home Workout Info

Build a powerful upper body at home with this quick and effective upper chest workout. Target your pecs, shoulders, and arms with simple yet challenging exercises you can do anywhere. Our step-by-step guide shows you how to target the upper pecs for maximum results. Visit Home Workout info.

[fullpump1]

Work Any Muscle Anywhere with Unitree Pump

Would you like to work out to build muscle? But if you don't have much time to work out, you need to get a Unitree Pump right away. One of the greatest home workout machines is the Unitree Pump. Don't pass up this opportunity; place your FULLPUMP.COM online order now.

[fitnessmantram]

Resistance Band Home Workout, #workout #fitness #exercise #resistanceban..

Check Resistance Band for Workout Back Set Exercise & Stretching .

[4theitgirls]

short workouts, add-ons, and finishers

6 minute pilates bubble butt by daisy keech

8 minute hourglass abs by daisy keech

8 minute barre & pilates core by fitbymik

9 minute slim arms by mizi

10 minute inner thighs by move with nicole

10 minute daily pilates abs by celamarr

10 minute pilates booty by celamarr

10 minute hourglass abs by celamarr

10 minute squat challenge by eleni fit

10 minute abs & waist pilates by celamarr

10 minute pilates butt lift by eleni fit

10 minute pilates arms by eleni fit

10 minute thighs & booty by eleni fit

10 minute pilates booty by celamarr

10 minute pilates booty by eleni fit

10 minute pilates butt lift w/ankle weights by eleni fit

10 minute arms & back by eleni fit

10 minute flat belly & thighs by eleni fit

10 minute killer abs by celamarr

10 minute full body by eylem abaci

10 minute yoga abs by eylem abaci

10 minute legs by pamela reif

10 minute back by eylem abaci

10 minute glutes by celamarr

10 minute yoga legs by eylem abaci

10 minute pilates butt & thighs by mary braun

10 minute glutes bridge burnout by pamela reif

10 minute ab lines workout by pamela reif

10 minute upper body pilates by lidia mera

10 minute 90 degree shoulder workout by emi wong

10 minute ab sculpt by fitbymik

10 minute barre abs by fitbymik

10 minute slim back & posture workout by emi wong

10 minute arm workout by eleni fit

10 minute slim back & bra bulge workout by emi wong

10 minute pilates booty by boho beautiful yoga

10 minute slim inner thighs by hailey c.

10 minute daily abs workout by madfit

10 minute fat burning yoga by hailey c.

10 minute chest & back workout by pamela reif

10 minute hourglass abs pt. IV by daisy keech

10 minute slow abs by pamela reif

10 minute lower abs & love handle workout by madfit

10 minute hip dip workout by daisy keech

10 minute hourglass workout by hailey c.

10 minute cellulite workout by hailey c.

10 minute love handle workout by emi wong

10 minute resistance band booty workout by madfit

10 minute side abs & side booty by pamela reif

10 minute booty w/ resistance band by pamela reif

10 minute hourglass thighs & booty by hailey c.

10 minute inner thigh workout & stretches by hailey c.

10 minute slim arms by hailey c.

10 minute grow taller yoga by hailey c.

10 minute lean & toned legs by move with nicole

10 minute leg/inner thigh challenge by boho beautiful yoga

10 minute hourglass body by hailey c.

10 minute fix neck hump & forward head tilt by hailey c.

12 minute daily essentials workout by eylem abaci

12 minute arm workout by fitbymik

12 minute elegant arms by pamela reif

12 minute side booty by pamela reif

12 minute booty & thighs by fitbymik

12 minute daily fat burning yoga by hailey c.

15 minute full body mini band workout by eleni fit

15 minute abs & glutes by eleni fit

[basicfit]

Unlocking Your Back Muscles: 5 Seated Row Alternatives for a Stronger Upper Body! 

Benefits of Seated Row Alternatives 

While seated rows are fantastic for targeting the back muscles, adding some variety to your routine can be a game-changer! These seated row alternatives not only engage your back muscles from different angles but also activate other muscle groups, providing a well-rounded workout. Plus, by mixing things up, you can avoid hitting plateaus and keep making progress toward your strength and muscle-building goals. In this post, we will discuss five Alternatives of seated row exercise. Please check out the post by clicking the provided link.

[ros3ybabes]

🎀 Workout Youtubers

I currently do exclusively pilates and yoga workouts from youtube. However, I've done other body weight workouts with various youtube videos and seen results in the past. Here is my list of workout youtubers that you could check out! I will put a * next to my personal favorites! I will include a short list of my current at home workout equipment at the end as well as some items I plan on buying soon!

With any workout program or routine, always be safe, check with your doctor if necessary, and if something doesn't feel good or right, don't do it! No matter what your goals are, it's always important to be safe and stay healthy. Please always take care of yourselves and know how beautiful, worthy and valuable you are no matter what! I love you all <333

🩷 Pilates

Move with Nicole * (also posts occasionally barre and yoga videos as well! I love her videos so so much)

Madeleine Abeid

IsaWelly

Pilatesbodyraven

Lidia Mera

Lottie Murphy

Amanda Blauer

Margaret Elizabeth

Jessica Valant Pilates

Bailey Brown

Dansique Fitness

Flow with Mira

Sivi (she's began posting some pilates inspired workouts and to my knowledge is currently getting certified as an instructor)

🩷 Yoga

Yoga with Adriene *

Yoga with Bird

Boho Beuatiful Yoga

🩷 Bodyweight Fitness/Strength/HIIT

Chloe Ting * (I don't like the click bait, but I like the workouts)

Blogilates

Pamela Reif *

Madfit *

Lilly Sabri * (Some of her videos are titled with pilates, but the older ones I used to do were not pilates, so I categorized her here)

Emi Wong

Shirlyn Kim

Vivian Yuan

April Han

growingannanas

growwithjo * (I love her walking workouts)

Hinafit

Mish Choi

Sami Clarke

Elenifit

Coach Kel (she posts what looks like more barre, ballet, pilates inspored/fusion workouts it seems)

Caroline Girvan

TRAIN WITH GAINSBYBRAINS

Daisy Keech

🎀 Current At Home Workout Equipment I Own

Thick Yoga Mat - since I do mainly yoga and pilates my thick yoga may (amazon brand) has served me well. Even tho I am a heavier woman at the moment, I've never had pain or any issues with this mat, and it came with a carry strap which I love! A good, thick workout mat is definitely necessary for working out at home for comfort, safety, etc. Make sure to disinfect it on occasion, especially if you sweat on it a lot!

Resistance Bands - I have about 3 or 4 at different resistance strengths, and they're incredibly useful for a variety of movements, especially lower body ones. They add some extra resistance and make the workouts a bit more challenging when you need something more advanced. I also got mine from Amazon/Walmart a while back. I prefer fabric over rubber because I like to wear workout shorts instead of workout leggings.

Pilates Ball - not a necessity, but useful with some pilates workouts and movements. I have seen sole videos using this, but am not advanced enough to try it on my own yet. Will use for sure once I'm more advanced.

3lb dumbbells - I thought these would be useful for the pilates workouts that had some upper body focus, and as someone who wants to develop a lean and toned upper body, they are perfect for low weight high rep, controlled movements. Again, not advanced enough to use as I want to master my form, but they're gonna come in handy for sure!

Foam Roller - so so good for stretching and muscle recovery on rest days. I love mine but want one that has the bump things on it to help my muscles more. I can imagine how good it'll feel on my legs during a recovery day when I begin wieght lifting again.

Massage Gun - my holy grail for the days I am sore and needing some recovery. my body feels like jelly after using this, and it's just so nice for the days my muscles feel extra tight and super sore.

🎀 Equipment I Want To Buy

Yoga Blocks - these will help me get deeper into the yoga poses once I get more advanced in my practice

Pilates Ring - this honestly looks so fun and challenging to use, I'd love to add it to my collection of useful workout equipment!

Jump Rope - I used to love this as a form of cardio and as long as I don't move into an upstairs apartment, I'm definitely buying one

Pilates Bar - still iffy on this one, it's supposed to mimic a reformer but I want to get better at mat pilates and see if I even end up ever needing or seriously wanting to buy it, its on my list tho

Ankle/Wrist weights - these are gonna be so useful for workouts where hand held dumbbells aren't useful. Want to buy some low weight ones just to help with resistance and extra strength during pilates workouts

Kettlebell weight - I think this would be useful for a workout at home type situation if and when I switch to not doing just pilates and yoga. I know these are useful in their own right, but not needed in my current fitness stage of life.

Core Sliders - these look fun and interesting. They're on my lost for sure, but not sure about the practicality of their use in my life just yet.

That's all that's currently on my at home workout equipment list! As someone who primarily works out at home, the things I currently own are most useful and most of what's on this list is for fun or extra challenge. Just not necessary yet.

hope you enjoyed this list! if you have any questions about my favorite youtuber workout instructors or favorite videos, please feel free to ask, I've tried so many and can give some guidance from my own experience and research.

til next time lovelies 🩷

[lxndonorris]

workout - Carlos Sainz

Y/N x Carlos Sainz Theme: Smut (you've been warned) steamy workout session with Carlos x word count: 3410+ sorry for the poor attempt of being quirky with some words hehe

Carlos is in full pre-season training mode, and his home gym has become his personal playground—a space where he sharpens his body for the grueling F1 season ahead.

He's set up neatly in the corner of his house, with dumbbells, resistance bands, and a sleek bench press. The air smells faintly of rubber mats and his fresh cologne, mixing with the sounds of his steady, controlled breathing.

He's wearing that baby blue, form-fitting shirt that hugs every contour of his toned upper body, paired with dark blue shorts that give just the right amount of freedom for movement. Underneath, these light yellowish green spandex-like pants accentuate his thighs beautifully. His white cap sits snugly backward as he focuses on his form. The stubble on his jaw is growing perfectly, giving him that rugged, effortlessly handsome look.

You're sitting nearby, scrolling aimlessly through your phone, pretending not to care, but your attention keeps slipping. And he knows it.

Carlos would always ask you to accompany him during workouts, like he says, 'to have someone to chat,' but you both know that he's just happy and excited to show off.

He starts with some warm-ups—rolling his shoulders, stretching his arms—glancing your way between movements.

"You sure you don't want to join?" he teases, smirking. His Spanish accent lingers playfully in the air.

You don't look up immediately, playing it cool.

"I'm good here, thanks."

It is a little game you play anytime he's trying to tease you. He loves to play, but he doesn't like following your rules. If he isn't in control, he tries anything to get it back.

Carlos gets in position for two sets of push-ups, his entire body angled perfectly for you to stare at his behind—his broad shoulders, back, and ass. His tight clothes leave barely anything to your imagination.

He doesn't even need to see you; he just knows you're watching, enjoying every second—every push, every soft groan leaving his mouth.

As he gets up, he glances your way again, catching you staring, causing him to lick his lips. Your cheeks are burning slightly, flushing with color.

Carlos chuckles under his breath before moving on to the weights. He picks up a pair of dumbbells, positioning himself in front of the mirror now. His biceps flex as he curls them up, veins subtly appearing, visible through his hairy arms, his muscles tightening under that tight shirt.

"Don't get too distracted," he says, looking at you through the mirror with a knowing smirk.

You scoff, tilting your phone slightly to shield your face.

"Please, I've seen this a million times."

That is true, yet somehow, this display ignites something deep inside you every, single time.

He chuckles, switching to shoulder presses, lifting the weights above his head with slow, controlled movements.

"Mmm-hmm. That's why you're still watching."

You roll your eyes dramatically, your cheeks flushing still. "I've nothing else to look at."

Carlos shakes his head, suppressing a soft chuckle, setting down the dumbbells before moving to the pull-up bar.

With an effortless motion, he grips it and pulls himself up, his shirt lifting slightly to reveal the carved definition of his lower abs. His muscles work in perfect sync—shoulders, biceps, and core—all moving together in flawless rhythm.

"Still nothing to look at, huh?" he breathes out between reps.

You cross your legs, feigning indifference.

"Not particularly."

Carlos drops down with a soft thud and turns to face you, a mischievous glint in his eyes. He tugs at the hem of his shirt, pulling it up ever so slightly, fanning himself as if he's working so hard.

"Maybe I should take this off," he muses, his smirk deepening. "It's getting hot."

You roll your eyes again, but your heartbeat stutters.

"Don't be dramatic."

He chuckles, deep and rich, stepping closer, his body radiating warmth.

"Come here," he says smoothly, flexing his arm in front of you. "Feel that?"

You glance at him warily but bite your lip, giving in. Your fingers wrap around his biceps, feeling the hard muscle beneath your touch. It's solid, warm, and completely unyielding.

Carlos watches you, enjoying your reaction.

"Tighter than last season?" he asks, voice low.

You hum, running your fingers up his arm before pressing against his chest. His pecs are firm, his breathing steady beneath your palm.

"I don't know," you say, teasing. "Might need more proof."

His smirk grows, his confidence unwavering.

"Oh? Keep going then."

Your hands trail lower, fingertips ghosting over his abs through the slightly damp fabric of his shirt. Each ridge is defined, taut beneath your touch. His breathing hitches slightly when you let your fingers drift even further down, brushing against his lower stomach.

That's when you notice it—the slight strain in his shorts, the way the fabric has begun to pull just a little tighter.

You tilt your head, raising an eyebrow.

Carlos isn't just enjoying the workout. He's enjoying this.

"Something wrong?"

He doesn't shy away. Instead, he steps closer, bringing himself just inches from you. His hands settle on the arms of your chair, effectively caging you in.

You feel the heat radiating from his skin, the faint scent of sweat and cologne filling your senses.

"Not at all," he murmurs, his voice lower, huskier.

You smirk, pressing your palm lightly against his chest again.

"You seem... tense."

Carlos exhales a small chuckle, then leans in, his lips grazing your cheek as he speaks.

"And whose fault is that?"

You barely have time to react before his mouth finds yours. The kiss starts slow, deliberate, his lips warm and firm against yours. He deepens it, one hand sliding up your arm, his fingers teasing over your skin.

You let out a quiet hum, finally dropping your phone, your hands slipping back to his chest, nails grazing lightly over his shirt. His body tenses beneath your touch, but he doesn't pull away—he leans in closer, tilting his head to kiss you deeper, like he's proving a point.

Then, he pulls away just slightly, his forehead resting against yours, a smug grin playing on his lips. His breath is warm against your skin, his dark eyes heavy-lidded with something between amusement and desire.

"You liked that, didn't you?" you murmur, your fingers still resting lightly against his chest.

He hums, a low, contented sound deep in his throat.

"Maybe," he admits, eyes flickering down to your lips before meeting your gaze again. "But I think you liked it more."

You scoff, tilting your head.

"Oh? And what makes you think that?"

His smirk deepens, and before you can react, he leans in again, brushing his lips along your jawline, teasingly slow.

"Because," he whispers, the heat in his voice unmistakable, "you haven't stopped touching me."

You roll your eyes but don't move your hand. Instead, you let your fingers drift lower, ghosting over the fabric of his shorts, teasing the strain that's undeniably there. His breath hitches slightly, but he doesn't stop you.

He likes this game. Loves it, even.

"Careful," he warns, his voice thick, playful but edged with something deeper. "If you keep that up, I—"

You press your palm more firmly against him, a teasing squeeze that has him sucking in a sharp breath.

"You were saying?" You challenge, looking up at him with innocent eyes.

Carlos growls in his throat, his jaw clenching slightly as his hands tighten on the arms of your chair.

His control is slipping, and he knows it.

But instead of pulling away, he leans in, his lips brushing just below your ear.

"You really like testing me, don't you?" He murmurs, his voice dripping with amusement and something dangerously exciting.

You grin, dragging your fingers back up his stomach, feeling the way his muscles twitch under your touch.

"And you really like failing the test."

Carlos exhales a breathy laugh, shaking his head slightly.

"Oh, cariño," he murmurs, his hands finally sliding down to your waist, gripping just firm enough to send a shiver through you. "You have no idea what you've started."

His grip on your waist tightens, his fingers pressing just enough to make you aware of the heat radiating off his body. His smirk is still there, but there's something else in his eyes now—something darker, more intense.

He likes this game, but he also likes to win.

You tilt your head, feigning innocence.

"Started what?"

Carlos huffs a small laugh, his nose brushing against your jaw as he speaks.

"Something you won't be able to handle."

You raise an eyebrow.

"Is that so?"

Before you can react, he moves, his hands slipping down to the backs of your thighs. In one swift motion, he lifts you up from the chair with ease, his strength on full display as he carries you effortlessly.

You barely have time to gasp before he sets you down onto his workout bench, stepping between your legs, caging you in completely.

His hands settle on either side of your hips, his face hovering inches away from yours.

"You act like you're in control," he breathes, his voice smooth, teasing. "But we both know how this ends."

You exhale slowly, feeling your pulse quicken as he watches you, waiting for your next move.

You don't back down—you never do.

Instead, you trail your hands back up his chest, over his shoulders, fingers teasing along the hem of his shirt.

"Maybe," you admit, slipping your hands under the fabric, feeling the warmth of his skin beneath your fingertips. "But I think you like it when I try."

Carlos inhales sharply at the touch, his jaw flexing slightly as you ghost your fingers down his torso again, teasing the hard planes of his stomach. His muscles twitch under your fingertips, but he doesn't move- doesn't stop you.

Instead, he leans in closer, his lips barely grazing your ear.

"I do," he admits, his voice a low, velvety murmur. "But don't think for a second that I won't turn the tables."

You smirk, dragging your nails lightly down his abdomen, watching as his breath stutters ever so slightly.

"Then do it," you challenge softly.

Carlos pulls back up just enough to look at you, his eyes flickering with something undeniably dangerous and playful.

"Oh, cariño," he whispers, his lips curving into a slow, knowing smile.

Then, before you can react, he grips your wrists, pinning them lightly against the bench as he leans down, his mouth finding yours again—this time with no hesitation, no teasing.

Carlos' lips crash against yours, but it's not just a kiss—it's a statement. It's him taking control, proving his point without words. His grip on your wrists is firm but not unkind, just enough to remind you that no matter how much you tease him, he was always the on in charge when he decided to be.

You exhale sharply against his mouth, but you don't fight it. You let him lead, let him deepen the kiss until it's all-consuming, until your fingers twitch beneath his grasp, aching to touch him again.

He notices, of course—Carlos always notices.

Smirking against your lips, he releases your wrists, and you waste no time running your hands through his hair, knocking his cap off in the process. His dark strands are slightly damp from his workout, and when you tug just a little, he groans softly against your mouth.

"You play dirty," he mutters, his hands finding your hips, thumbs pressing into your skin just enough to make you shiver.

You grin.

"So do you."

Carlos hums in agreement, pulling you closer, eliminating any space between you.

His body is warm, his muscles tense beneath your hands as you drag them down his back, feeling every inch of his strength. His breathing is heavier now, the teasing from earlier fading into something else entirely.

His lips trail down to your jaw, then lower, grazing the sensitive spot just beneath your ear. You suck in a breath as he murmurs against your skin.

"You started this, cariño. Don't tell me you're backing out now."

You scoff, tilting your head to give him better access.

"You're the one who's been showing off all day."

He chuckles, his hands slipping lower, gripping your thighs as he leans in.

"And you love watching."

You smirk, pulling back just enough to meet his gaze.

"Maybe."

Carlos studies you for a moment, eyes dark and full of amusement, then suddenly—he lifts you off the bench effortlessly again. A small gasp leaves your lips as your legs instinctively wrap around his waist, your hands gripping his shoulders for balance.

"Carlos—"

"Shh," he smirks, walking you toward the wall, pressing you gently against it.

His strength is ridiculous—he's barely exerting effort, and it only fuels his ego.

"See," he murmurs, voice laced with smug satisfaction. "This is why I train."

You roll your eyes, but your heart is pounding.

"So you can show off?"

Carlos grins.

"So I can do this."

Before you can respond, his lips capture yours again, deeper this time, more demanding. His fingers dig into your hips, pressing you closer against him. The tension from earlier, the teasing, the buildup—it all snaps into something more urgent, more intense.

His breath is warm against your skin, his lips teasing along your jawline as he holds you effortlessly against the wall. His grip is firm and strong, and there's an undeniable smugness in the way he keeps you there like you weigh nothing.

"You were saying?" He mirrors your tone from earlier, pressing a low, deliberate kiss just below your ear.

You exhale a shaky breath, fingers digging into his shoulders.

"That you show off too much."

Carlos chuckles, his chest vibrating against yours.

"And yet," he says, moving his lips down your throat, "you keep watching."

You smirk even as your pulse races.

"You like that I do."

His hands tighten on your thighs, pressing you impossibly closer.

"I love that you do."

The playful game from earlier hasn't disappeared—it's still there, woven into every touch, every teasing glance—but now, there's something deeper, something more intense.

Carlos isn't just playing to win anymore; he's savoring it, enjoying every reaction he pulls from you.

He tilts his head slightly, eyes flicking to your lips.

"You gonna keep teasing?"

You hum, dragging your fingers down his back.

"Wouldn't it be fun if I didn't?"

Carlos grins at that, his hands sliding up to your waist.

"Then I guess I'll have to remind you who's really in control here."

He pushes away from the wall, carrying you easily as he walks you toward the bedroom.

His confidence is maddening, and you should protest—should at least pretend to fight back—but the way he looks at you, like he knows exactly what he's doing, has you melting into him.

Carlos smirks, his grip tightening slightly.

"Only when it means I get to hear you say my name like that again."

You roll your eyes, but the heat in your cheeks betrays you.

"Cocky."

His lips brush yours, teasing, playful.

"Only for you, cariño."

He sets you down onto the bed gently and carefully, and you slide further back, watching him pull at the hem of his shirt, dragging it across his chest, before he takes it off.

Licking your lips, you drink in the sight of him—his hairy bare chest, his taut muscles, strong arms, and tousled hair.

You run a hand across your chest, feeling your own heart racing, as he does the same, dragging his fingers across his damp skin, before resting on the ever-growing strain inside his tight shorts.

"All because of you," he muses, more to himself than to anyone else,

"You love that," you suppress a chuckle, watching him take his undergarments off as well.

"I do," he admits, running a hand through his hair before he climbs onto the bed, approaching you slowly, teasingly.

As soon as he's close enough, his lips find yours once more, and you melt into his kiss—deep, longing, demanding even.

You feel his hands everywhere, on your breast, your sides, and thighs, his fingers tugging, pulling, and clawing at the fabric of your clothes.

You stroke his chest when he lets out a low growl, the sound vibrating in his throat.

His fingers trace over your skin, leaving a trail of warmth in their wake as you work together to shed the layers between you. Piece by piece, he removes your clothes, replacing them with longing, burning kisses that leave marks on your skin, and your heart yearns for more.

There is something intoxicating about the way he watches you, his dark eyes flickering with admiration and want. He takes his time, savoring every inch of bare skin revealed to him, his hands mapping you out as if he's memorizing every detail.

"You're beautiful," he murmurs, his voice softer now, reverent.

You cup his jaw, your thumb grazing the stubble that's grown in enough to roughen his otherwise soft kisses.

"You just like looking."

Carlos chuckles, low and deep.

"You have no idea."

He leans in, brushing his lips against yours, slow at first- like he's giving you the chance to set the pace. But you don't hesitate. You pull him closer, deepening the kiss, feeling the way he responds instantly, his body pressing against yours.

His warmth, his scent, the sheer presence of him—it surrounds you, consumes you. He moves with an effortless control, his hands steady yet gentle as they explore, as if he's savoring the moment as much as you are.

And when he finally slips inside you, it's seamless, like you were always meant to fit this way. A quiet gasp escapes your lips, swallowed instantly by his kiss, as he holds you close, his forehead pressing against yours.

You cling to him, fingers digging into his back, feeling the taut muscles beneath your hands flex with each movement. He makes a soft sound in the back of his throat, his lips brushing against yours in a kiss that's almost too tender compared to the intensity of everything else.

"Carlos," you whisper, his name slipping out without a thought.

He groans softly, tightening his grip on your hips.

"Say it again."

You do, and the way he responds—his breath hitching, his hold on you tightening—tells you just how much he loves hearing it this way.

Carlos' breath turns ragged against your skin, his movements growing more urgent, more desperate, as you chase the inevitable together.

His grip tightens yet again, his forehead pressing against yours, eyes locked on yours as if he refuses to let you slip away from this moment.

"Stay with me," he murmurs, voice thick, his lips brushing yours between gasps.

You hold on to him tighter, fingers digging into his back, your body arching into his as the tension builds impossibly high. It's overwhelming—the heat, the closeness, the way he knows exactly how to unravel you.

And then, all at once, the world tilts.

A sharp gasp escapes your lips as the wave crashes over you, sending shivers down your spine.

Carlos follows right behind you, groaning your name like it's the only thing keeping him grounded. His grip tightens, his entire body tensing before he finally lets go, surrendering to the moment completely.

For a long moment, neither of you moves. Your breaths mingle, fast and uneven, hearts racing in sync. Carlos rests his forehead against yours, eyes closed, his chest rising and falling heavily.

Then, finally, he exhales a slow, contented sigh and shifts just enough to pull you against him, his arms wrapping securely around you.

"Dios mío," he breathes, pressing a lazy, lingering kiss to your shoulder. "You really do like testing me."

You manage a breathless laugh, your fingers tracing light circles against his back.

"And you really like proving a point."

Carlos chuckles, the sound low and warm, his fingers threading through your hair as he presses another kiss to your temple.

"Only when it comes to you."

You hum in response, already sinking into the comfort of his arms, your body melting against his.

He shifts slightly, pulling the covers over you before tucking you even closer against him. His fingers lazily tracing patterns on your back, his breathing steadying.

"Stay like this," he murmurs, his voice softer now, almost sleepy. "Just for a little while."

You smile against his chest, letting your eyes flutter shut.

"As long as you want."

Carlos tightens his hold on you, pressing one last kiss to your hair before finally letting himself relax completely.

[qrfit]

Day 5 of 5 day workout week:

TGIF! It is finally Friday and I am spent. It has been a very challenging week on several fronts. I am pleasantly surprised that I got in all 5 workouts! 🙌🏽 It’s been my goal to stay in the schedule consistently and this week my goal was met. And, it was hella hard to do it! So, I’m taking it as a W! 👊🏽

🏋🏽‍♀️🏃🏽‍♀️ Since I went into the day pretty tired from week, I decided to condense my session to a HIIT circuit (high intensity cardio intervals, with circuit like strength training for upper and lower body). I used lots of toys for this workout: 8-15 lb dumbbells, cardio step with double risers, an xtra heavy resistance loop, Spri resistance bands, and a 12 lb kettlebell! It was both fun and effective, for sure! I finished with a stretch/cooldown.

Total calorie burn = 365 kcals 😮‍💨

That’s 5 for the week! 🖐🏽 I hope I didn’t overdo it. But, I really did need the stress reliever and the distraction this week. Glad it’s finally time for some rest days! 😌

[kitaylo]

@jegulus-microfic/ june 7- welcome/ 309 words Rugby player James, Regulus is down bad.

Regulus was sitting in the library reading his book, earphones blasting Mitski in his ears when someone snatched them. He looked up, glaring at Barty, who looked out of breath.

“ Reg, you need to see this !” Barty said, cheeks flushed.

Regulus raised an eyebrow in question, but before he could let words out of his mouth, Barty started dragging him to the rugby playground. He tried to tug his arms out of Barty’s grasp, but Barty was stronger.

Once they arrived next to the bleachers, he saw the rugby team warming up for their practice. Regulus wasn’t a sports guy; he was more into low-effort workouts, for he hated to sweat. However, now he was forever changed. If he could enjoy this sight now and then, he’d definitely become a sports guy.

The sight in question is one James Potter sweat-drenched under the blazing sun. A resistance band surrounded his thighs as he lifted one leg in the air, the other planted on the ground and stretched. You could see the tendon of his muscle stretching under the sun’s warm light, glistening; Regulus couldn’t help but groan. His shorts were riding up, leaving the inside of his thighs visible to torture Regulus further. He heard Barty stifle a chuckle next to him, which earned him a slap on the arm. James’ thighs were sinful; Regulus would happily become a sinner to have a taste of them. His eyes followed James as he got up, took off his t-shirt, and drenched himself with water. James was a very diligent man, Regulus thought. He appreciated that his upper body looked as unholy as his lower body. He felt his knees grow weak, and if it hadn’t been embarrassing to kneel next to the bleachers, he would’ve done so.

Barty elbowed him and said, with a teasing smirk, “ You’re welcome.”

[freeonlineworkouts]

Shoulder Workouts

Strong, well-defined shoulders not only enhance your physique but also improve posture, stability, and overall upper-body strength. Shoulder workouts should target all three heads of the deltoid muscles: the anterior (front), lateral (side), and posterior (rear) deltoids, as well as the supporting muscles like the trapezius and rotator cuff. Below is a comprehensive shoulder workout plan that includes both compound and isolation exercises.

Warm-Up (5-10 minutes)

Start with dynamic stretches or light cardio to prepare your shoulders. Examples include arm circles, shoulder rolls, or a brisk walk.

Shoulder Workout Plan

1. Compound Exercises (Target Multiple Shoulder Heads)

Overhead Press (Dumbbell or Barbell)

Target: Anterior and lateral deltoids, triceps.

How to Do It:

Sit or stand with a dumbbell in each hand at shoulder height, palms facing forward.

Press the weights overhead until your arms are fully extended.

Slowly lower the weights back to shoulder height.

Reps/Sets: 3 sets of 8-12 reps.

Arnold Press

Target: All three deltoid heads.

How to Do It:

Hold dumbbells at shoulder height with palms facing you.

As you press the weights overhead, rotate your palms to face forward.

Reverse the motion as you lower the weights.

Reps/Sets: 3 sets of 8-12 reps.

2. Isolation Exercises (Target Specific Shoulder Heads)

Lateral Raises

Target: Lateral deltoids.

How to Do It:

Stand with a dumbbell in each hand, palms facing inward.

Raise your arms out to the sides until they are at shoulder height.

Slowly lower the weights back to the starting position.

Reps/Sets: 3 sets of 10-12 reps.

Front Raises

Target: Anterior deltoids.

How to Do It:

Stand with a dumbbell in each hand, palms facing your thighs.

Raise your arms straight in front of you until they are at shoulder height.

Slowly lower the weights back to the starting position.

Reps/Sets: 3 sets of 10-12 reps.

Bent-Over Reverse Fly

Target: Posterior deltoids and upper back.

How to Do It:

Hinge at the hips with a dumbbell in each hand, palms facing each other.

Raise your arms out to the sides, squeezing your shoulder blades together.

Slowly lower the weights back to the starting position.

Reps/Sets: 3 sets of 10-12 reps.

3. Functional and Stability Exercises

Face Pulls (Using a Cable or Resistance Band)

Target: Posterior deltoids and rotator cuff.

How to Do It:

Attach a rope handle to a cable machine or resistance band at eye level.

Pull the rope toward your face, keeping your elbows high and squeezing your shoulder blades together.

Reps/Sets: 3 sets of 10-12 reps.

Upright Rows (Dumbbell or Barbell)

Target: Lateral deltoids and trapezius.

How to Do It:

Hold a dumbbell or barbell with an overhand grip, hands slightly narrower than shoulder-width apart.

Pull the weight up along your body until it reaches chin height, keeping your elbows high.

Slowly lower the weight back to the starting position.

Reps/Sets: 3 sets of 10-12 reps.

4. Burnout Finisher (Optional)

Shoulder Tap Planks:

Start in a high plank position.

Tap your left shoulder with your right hand, then your right shoulder with your left hand, while keeping your hips stable.

Reps/Sets: 3 sets of 30-60 seconds.

Cool Down and Stretch (5-10 minutes)

Stretch your shoulders, chest, and upper back to improve flexibility and reduce muscle soreness. Examples include:

Cross-Body Shoulder Stretch: Bring one arm across your chest and hold it with the other hand.

Overhead Tricep Stretch: Reach one arm overhead and bend the elbow, gently pulling it with the other hand.

Child’s Pose: Stretch your shoulders and upper back by reaching your arms forward on the ground.

Tips for Success

Focus on Form: Proper technique is crucial to avoid injury, especially with shoulder exercises.

Start Light: Use lighter weights to master the movements, then gradually increase the weight.

Rest Between Sets: Take 30-60 seconds of rest between sets to recover.

Incorporate Variety: Rotate exercises to target all three deltoid heads and prevent plateaus.

Pair with Full-Body Workouts: Combine shoulder workouts with exercises for other muscle groups for balanced strength.

This shoulder workout plan is effective for building strength, stability, and definition in your shoulders. Perform it 2-3 times per week, and pair it with proper nutrition and recovery for the best results!

[nervousanaa]

workouts!

sorry for the crazy long post 😭

i’m trying to get more into working out and i made chatgpt come up w these workouts lmao, feel free to use!

in order: glutes, core, arms, back, cardio, full body, legs

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Glutes:

Warm-Up

Bodyweight Squats

Stand with your feet shoulder-width apart. Lower your body into a squat, making sure your knees track over your toes, and keep your chest up. Go as low as you can without rounding your back, then push back up through your heels. This warms up your quads, hamstrings, glutes, and hips, priming your lower body for the workout.

Leg Swings (Front to Back)

Stand next to a wall or something to hold onto for balance. Swing one leg forward and backward in a controlled manner, gradually increasing the range of motion. Do 10-15 swings per leg. This warms up the hip flexors, hamstrings, and glutes. This dynamic stretch also improves flexibility and mobility in the hip joint.

Leg Swings (Side to Side)

Stand with your feet wider than shoulder-width apart. Swing one leg across your body to the opposite side and then back out to the other side. Do 10-15 swings per leg. This targets the hip abductors, adductors, and hip flexors, preparing your legs for lateral movements.

Hip Circles

Stand with your feet shoulder-width apart. Place your hands on your hips and make wide circles with your hips in one direction, then reverse. Do 10 circles in each direction. This helps mobilize the hip joint and increase blood flow to the lower body. It’s especially useful for warming up the glutes, hips, and lower back.

Glute Bridges

Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Push through your heels to raise your hips towards the ceiling, squeezing your glutes at the top. Lower your hips back down slowly. Do 15-20 reps. This activates your glutes, hamstrings, and core, helping to engage those muscles before the workout begins.

Workout Routine

Bulgarian Split Squats

Stand about two feet away from a chair or bench. Place one foot on the chair behind you. Lower your hips down until your front leg is at a 90-degree angle, keeping your chest upright. Push back up to the starting position. Do 3 sets of 10-12 reps per leg. If you have dumbbells, hold them at your sides for added resistance.

Glute Bridges

Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Push through your heels to raise your hips towards the ceiling, squeezing your glutes at the top. Lower your hips back down slowly. Do 3 sets of 15-20 reps. Add a resistance band just above your knees for added resistance and to activate your glutes more.

Hip Thrusts

Sit on the floor with your upper back resting against a bench or couch. Roll a barbell or hold a dumbbell over your hips (optional), then press through your heels to raise your hips towards the ceiling. Squeeze your glutes at the top and lower back down slowly. Do 3 sets of 12-15 reps. Perform with control, focusing on the squeeze at the top.

Step-Ups

Stand in front of a sturdy chair or bench. Step up onto the chair with one leg, pushing through your heel to lift your body up. Step down and repeat on the other leg. Do 3 sets of 12 reps per leg. Hold dumbbells at your sides for added resistance.

Donkey Kicks

Start on your hands and knees in a tabletop position. Keeping your knee bent, lift one leg up towards the ceiling, squeezing your glutes at the top. Lower back down and repeat. Do 3 sets of 15 reps per leg. Add a resistance band around your thighs for extra tension.

Lateral Band Walks

Place a resistance band around your legs just above your knees (or ankles for more challenge). Squat slightly and step sideways, keeping tension on the band. Take 10-15 steps in one direction, then reverse. Do 3 sets of 20 steps in each direction.

Sumo Squats

Stand with your feet wider than shoulder-width apart and toes pointing outward. Lower your body into a squat position, making sure your knees are tracking over your toes. Push back up through your heels, squeezing your glutes at the top. Do 3 sets of 12-15 reps. Hold a dumbbell or kettlebell for added resistance.

Cooldown

Glute Stretch (Pigeon Pose or Figure Four Stretch)

Lie on your back, and cross one ankle over the opposite knee. Gently pull the bottom leg towards your chest, feeling the stretch in the glutes and outer hips. This stretches the glutes, piriformis, and hip rotators, helping to release tension in the hip area.

Hip Flexor Stretch

Start in a lunge position, with one knee on the floor and the other leg bent at 90 degrees in front. Push your hips forward, feeling a stretch in the hip flexors of the leg that’s on the floor. This stretch helps to open up the hips and relieve tension in the hip flexors, which can become tight from squatting and lunging.

Hamstring Stretch

Sit on the floor with one leg extended straight out. Reach towards the toes of the extended leg, keeping your back straight. You should feel a stretch along the back of your leg. This targets the hamstrings, which are often worked during leg and glute exercises. It also helps improve flexibility.

Quad Stretch

Stand on one leg and pull your opposite foot towards your glutes. Hold your ankle to stretch the front of your thigh. This stretches the quads, which work hard during exercises like squats and lunges. It helps prevent tightness in the front of your thighs.

Calf Stretch

Stand facing a wall and place your hands against it. Step one leg back and keep both heels flat on the ground. You should feel a stretch in the back of your calf. The calves are involved in almost every leg movement, and stretching them helps improve mobility and reduce stiffness.

Standing or Seated Forward Fold

Stand with your feet hip-width apart and slowly bend forward at the hips, letting your head and upper body drop towards the floor. You can keep your knees slightly bent or straight. This stretch targets the lower back, hamstrings, and calves, helping to release tension in the posterior chain after leg-heavy movements.

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Core:

Warm-Up

Torso Twists

Stand with your feet shoulder-width apart and hold your arms out in front of you at shoulder height. Twist your torso to one side, then the other, while keeping your hips facing forward. Do 15-20 reps per side. This warms up your obliques, lower back, and shoulders.

Side Bends

Stand with your feet hip-width apart and place your hands behind your head. Slowly bend to one side, bringing your elbow down toward your hip, then return to the starting position. Repeat on the other side. Do 10-15 reps per side. This targets the obliques and improves mobility in your spine.

Standing Crunches

Stand tall with your feet hip-width apart. Raise one knee towards your chest, while bringing your opposite elbow down to meet it. Alternate sides for 10-15 reps per side. This activates your abs and engages your hip flexors as well.

Cat-Cow Stretch

Start on your hands and knees in a tabletop position. Inhale and arch your back (cow), lifting your chest and tailbone, then exhale and round your back (cat), tucking your chin toward your chest. Repeat for 10-15 reps. This helps warm up the spine and activate your abdominal muscles.

Hip Circles

Stand with your feet shoulder-width apart, hands on your hips. Slowly make circles with your hips in one direction, then reverse. Do 10 circles in each direction. This mobilizes the hip joints and engages your core to stabilize.

Workout Routine

Plank

Start in a forearm plank position, keeping your body in a straight line from head to heels. Hold for 30-45 seconds, engaging your core, glutes, and shoulders. Do 3 sets. Make sure to keep your hips level and avoid letting them sag.

Bicycle Crunches

Lie on your back with your knees bent and hands behind your head. Bring your right elbow and left knee towards each other while straightening your right leg. Switch sides in a cycling motion, alternating for 15-20 reps per side. This works your upper abs, lower abs, and obliques.

Russian Twists

Sit on the floor with your knees bent and feet lifted, keeping your back at a 45-degree angle. Hold a weight or just clasp your hands in front of you. Twist your torso to one side, then the other, engaging your core as you rotate. Do 3 sets of 20 reps (10 per side). This targets the obliques and upper abs.

Leg Raises

Lie on your back with your legs extended and your arms by your sides. Slowly lift your legs towards the ceiling while keeping them straight, then lower them back down without touching the ground. Do 3 sets of 12-15 reps. This targets your lower abs and helps strengthen the hip flexors.

Mountain Climbers

Start in a high plank position. Bring one knee towards your chest, then quickly switch legs in a running motion. Continue for 30-45 seconds, alternating legs. This is great for your core stability and also gets your heart rate up, working your abs, shoulders, and legs.

Dead Bugs

Lie on your back with your arms extended towards the ceiling and your knees bent at 90 degrees. Slowly lower your right arm and left leg towards the ground, then return to the starting position and switch sides. Do 3 sets of 12-15 reps per side. This engages your lower abs and helps improve coordination and stability.

Flutter Kicks

Lie on your back with your legs extended and hands under your hips. Lift your legs slightly off the ground and alternate kicking them up and down in a fluttering motion, keeping your abs engaged. Do 3 sets of 30 seconds. This strengthens the lower abs and helps tone the legs.

Cooldown

Child’s Pose

Start on your hands and knees, then sit back on your heels, extending your arms out in front of you. Hold for 30 seconds to 1 minute. This stretches the lower back, hips, and shoulders, helping to release tension in the core.

Cobra Stretch

Lie on your stomach and place your hands under your shoulders. Push your chest up off the ground, extending your back. Hold for 20-30 seconds. This stretches the abs, lower back, and chest, helping to release tension in the front of your body.

Seated Forward Fold

Sit with your legs extended straight out. Reach your arms forward and hinge at your hips, bringing your chest towards your thighs. Hold for 30 seconds to 1 minute. This stretches your hamstrings, lower back, and helps elongate the spine after working your core.

Torso Stretch

Sit or stand tall, then gently twist your torso to one side, holding the stretch for 20-30 seconds. Repeat on the other side. This targets the obliques and helps relieve any tightness in the sides of your body.

Knees to Chest Stretch

Lie on your back and pull both knees towards your chest, holding them with your hands. Hold for 30 seconds to 1 minute. This stretches the lower back and helps release tension after working your core.

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Arms:

Warm-Up

Arm Circles

Stand with your arms extended straight out to the sides. Make small circles, gradually making them larger. Do this for 20-30 seconds in one direction, then reverse. This warms up the shoulders and arms.

Shoulder Rolls

Stand tall with your feet shoulder-width apart. Roll your shoulders forward in a circular motion for 10-15 reps, then reverse the direction. This mobilizes the shoulder joints and helps reduce tension.

Dynamic Chest Opener

Stand with your feet shoulder-width apart. Open your arms wide as if you’re giving a hug, then swing them forward and cross them in front of your chest. Do 10-15 reps. This stretches and warms up the chest and shoulders.

Bicep Stretch

Extend your arm straight in front of you, with your palm facing upwards. Use the opposite hand to gently press your fingers back, stretching your bicep. Hold for 15-30 seconds per arm. This prepares the biceps for movement.

Triceps Stretch

Raise one arm overhead and bend the elbow to bring your hand down toward your back. Use your opposite hand to gently press your bent elbow, feeling the stretch in the triceps. Hold for 15-30 seconds per arm. This loosens up the triceps and shoulders.

Workout Routine

Push-Ups

Start in a high plank position with your hands placed slightly wider than shoulder-width apart. Lower your body towards the ground by bending your elbows, then push back up. If regular push-ups are too difficult, you can modify by doing knee push-ups. Do 3 sets of 8-12 reps. This works your chest, shoulders, and triceps.

Dumbbell Chest Press

Lie on your back on a bench or the floor with a dumbbell in each hand. Press the weights up towards the ceiling, then lower them back down slowly. Do 3 sets of 10-12 reps. This targets the chest, shoulders, and triceps.

Tricep Dips

Sit on the edge of a sturdy chair or bench with your hands placed next to your hips. Lower your body down by bending your elbows to about 90 degrees, then push back up. Keep your feet flat on the ground for stability. Do 3 sets of 10-12 reps. This isolates the triceps and helps strengthen them.

Dumbbell Rows

Place one knee and hand on a bench or chair. With a dumbbell in the opposite hand, pull your elbow back in a rowing motion while keeping your core engaged. Lower the weight back down slowly. Do 3 sets of 12-15 reps per arm. This targets the back, biceps, and shoulders.

Lateral Raises

Stand with a dumbbell in each hand, palms facing inward. Raise your arms out to the sides until they’re parallel to the floor, then lower back down slowly. Do 3 sets of 12-15 reps. This works the shoulders, particularly the lateral deltoid, and helps with shoulder stability.

Bicep Curls

Stand with a dumbbell in each hand, palms facing forward. Curl the weights up towards your shoulders, keeping your elbows close to your body. Lower them back down slowly. Do 3 sets of 12-15 reps. This isolates the biceps and helps build arm strength.

Plank to Push-Up

Start in a forearm plank position. Push up onto your hands, one arm at a time, then lower back down onto your forearms. This targets the chest, shoulders, and triceps while engaging your core. Do 3 sets of 8-10 reps.

Cooldown

Child’s Pose

Start on your hands and knees, then sit back on your heels, extending your arms out in front of you. Hold for 30 seconds to 1 minute. This stretches the shoulders, arms, and back.

Overhead Triceps Stretch

Extend one arm overhead and bend your elbow, bringing your hand down toward your back. Use the opposite hand to gently press your bent elbow for a deeper stretch. Hold for 20-30 seconds per arm. This releases tension in the triceps and shoulders.

Cross-Body Shoulder Stretch

Extend one arm straight across your chest, and use your opposite hand to pull it closer to your body. Hold for 20-30 seconds per arm. This stretches the shoulders and upper back, helping to release tightness.

Chest Opener Stretch

Stand tall and interlace your fingers behind your back, then straighten your arms and gently lift them. Open your chest, looking upward. Hold for 20-30 seconds. This stretches the chest, shoulders, and upper back, improving posture.

Cat-Cow Stretch

Start on your hands and knees in a tabletop position. Inhale and arch your back (cow), lifting your chest and tailbone, then exhale and round your back (cat), tucking your chin toward your chest. Repeat for 10-15 reps. This mobilizes the spine and relaxes the upper body.

Standing Forward Fold

Stand tall with your feet hip-width apart. Hinge at your hips and slowly lower your upper body towards your legs, allowing your arms to hang. Hold for 30 seconds to 1 minute. This helps stretch the hamstrings, lower back, and relieves tension in the shoulders.

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Back:

Warm-Up

Arm Circles

Stand tall with your arms extended out to the sides. Slowly make small circles, gradually making them larger. Do this for 20-30 seconds in one direction, then reverse. This mobilizes the shoulder joints and warms up the upper back.

Torso Twists

Stand with your feet shoulder-width apart and your arms extended out in front of you. Twist your torso to one side, then to the other, engaging your core. Do 15-20 reps per side. This warms up the spine and engages the back muscles.

Cat-Cow Stretch

Start in a tabletop position on your hands and knees. Inhale, arch your back (cow), and lift your chest and tailbone. Exhale, round your back (cat), tucking your chin. Repeat for 10-15 reps. This stretches the spine and engages the back muscles.

Dynamic Back Stretch

From the tabletop position, extend one arm forward and the opposite leg backward. Hold for 2-3 seconds, then return to the starting position and switch sides. Do 10-12 reps per side. This activates the back muscles and improves coordination.

Workout Routine

Deadlifts

Stand with your feet hip-width apart and a dumbbell or barbell in front of you. With a straight back, hinge at your hips and lower the weight towards the floor, keeping your knees slightly bent. Push your hips forward to return to standing. Do 3 sets of 10-12 reps. This targets the lower back, glutes, and hamstrings.

Bent-Over Rows

Stand with your feet hip-width apart, knees slightly bent, and lean forward at your hips, keeping your back flat. Hold a dumbbell in each hand, with palms facing your body. Pull the weights up toward your torso, squeezing your shoulder blades together, then lower them back down. Do 3 sets of 12-15 reps. This works the middle back, rhomboids, and lats.

Single-Arm Dumbbell Rows

Place one knee and hand on a bench, keeping your back flat. Hold a dumbbell in the opposite hand, with your arm extended toward the floor. Pull the dumbbell toward your ribcage, then slowly lower it back down. Do 3 sets of 12-15 reps per arm. This isolates the lats and upper back.

Pull-Ups

If you have access to a pull-up bar, pull-ups are a great way to target your lats and upper back. Grab the bar with your palms facing away from you and hands slightly wider than shoulder-width apart. Pull your chin above the bar by engaging your back and lats, then slowly lower yourself back down. Do 3 sets of 5-10 reps (or as many as you can do).

If you’re not able to do a full pull-up with your body weight yet, try one of these alternatives to build strength:

- Assisted Pull-Ups (with a Resistance Band): Loop a resistance band over the pull-up bar and place your foot or knee in the band to assist your pull. Perform pull-ups as usual, with the band helping to reduce the amount of body weight you’re lifting. Do 3 sets of 6-10 reps, depending on the resistance level.

- Negative Pull-Ups: Start by standing on a sturdy chair or bench to place yourself at the top of the pull-up position, with your chin over the bar. Slowly lower yourself down to a dead hang position as slowly as possible (aim for a 3-5 second descent). This targets the same muscles as a full pull-up and helps you build strength to eventually perform the full movement. Do 3 sets of 3-5 reps.

Reverse Flys

Sit on the edge of a bench or stand with a slight forward lean at your hips. Hold a dumbbell in each hand, palms facing each other. With a slight bend in your elbows, open your arms out to the sides, squeezing your shoulder blades together, then lower the weights back down. Do 3 sets of 12-15 reps. This targets the rear deltoids and upper back muscles.

Superman

Lie face down on the floor with your arms extended out in front of you. Lift your chest, arms, and legs off the ground simultaneously, squeezing your back muscles as you lift. Hold for 2-3 seconds, then lower back down. Do 3 sets of 10-12 reps. This strengthens the lower back, glutes, and shoulders.

Cooldown

Child’s Pose

Start in a kneeling position, then sit back onto your heels and extend your arms forward on the floor. Hold for 30 seconds to 1 minute. This stretches the lower back and shoulders, helping to release tension.

Cobra Stretch

Lie on your stomach, placing your hands under your shoulders. Push your chest up off the ground, extending your back. Hold for 20-30 seconds. This stretches the front of the torso and helps lengthen the lower back.

Seated Forward Fold

Sit with your legs extended straight out in front of you. Hinge at your hips and reach your chest toward your legs, keeping your back straight. Hold for 30 seconds to 1 minute. This stretches the hamstrings, lower back, and calves.

Thread the Needle

Start on all fours in a tabletop position. Slide your right arm under your left arm, bringing your right shoulder and ear to the ground. Hold for 20-30 seconds, then switch sides. This stretches the upper back, shoulders, and arms.

Cat-Cow Stretch

Continue in a tabletop position. Inhale, arch your back (cow), lifting your chest and tailbone. Exhale, round your back (cat), tucking your chin. Repeat for 10-15 reps. This mobilizes the spine and stretches the back muscles.

⭐️⭐️⭐️

Cardio:

Warm-Up

March or Jog in Place

Start with a light march, gradually increasing the speed to a light jog. Focus on lifting your knees high and swinging your arms. Do this for 2-3 minutes to get the blood flowing and warm up your body.

Arm Circles

Extend your arms out to the sides and make small circles, gradually making them bigger. Do this for 20-30 seconds in one direction, then reverse. This will help loosen up your shoulders and arms.

Dynamic Stretching

Leg swings: Stand with one hand on a wall or sturdy surface, and swing one leg forward and backward, then side to side. Perform 10-15 swings per leg. This stretches the hip flexors and hamstrings.

Torso Twists: Stand with your feet hip-width apart and your arms extended in front of you. Rotate your torso side to side, keeping your hips stationary. Do 10-15 twists per side. This stretches your core and warms up your upper body.

Workout Routine

3-4 reps each!

Jumping Jacks

Stand with your feet together and your arms at your sides. Jump your feet out wide while bringing your arms overhead, then jump back to the starting position. Perform for 40 seconds, then rest for 20 seconds.

High Knees

Stand with your feet hip-width apart. Jog in place while driving your knees up towards your chest as high as possible. Engage your core. Perform for 40 seconds, then rest for 20 seconds.

Mountain Climbers

Start in a plank position with your arms straight and body in a straight line. Bring one knee towards your chest, then quickly switch legs, as if you’re “climbing.” Perform for 40 seconds, then rest for 20 seconds.

Burpees

Stand with your feet shoulder-width apart. Squat down, placing your hands on the floor. Jump your feet back into a plank position, then jump your feet forward to your hands, and explosively jump up, reaching for the ceiling. Perform for 30 seconds, then rest for 30 seconds.

Jump Squats

Stand with your feet shoulder-width apart. Lower into a squat, keeping your chest up and knees behind your toes. Explode upwards, jumping as high as you can, then land softly back into a squat position. Perform for 30 seconds, then rest for 30 seconds.

Skater Jumps

Stand with your feet shoulder-width apart. Jump laterally to one side, landing on one foot while bringing your opposite leg behind you. Jump to the other side, mimicking a skating motion. Perform for 40 seconds, then rest for 20 seconds.

Plank Jacks

Start in a plank position with your body in a straight line from head to heels. Jump your feet out to the sides and back in, similar to a jumping jack. Perform for 40 seconds, then rest for 20 seconds.

Cooldown

Standing Forward Fold

Stand tall and slowly bend forward at the hips, letting your chest fall towards your thighs. Keep a slight bend in the knees if necessary. Hold for 30 seconds to 1 minute to stretch the hamstrings and lower back.

Hip Flexor Stretch

Step one leg back into a lunge position, keeping your back knee on the ground. Push your hips forward to stretch the hip flexors and quads. Hold for 30 seconds per side.

Standing Quad Stretch

Stand tall and grab your right ankle behind you, pulling it towards your glutes. Keep your knees close together and hold onto something for balance if needed. Hold for 20-30 seconds per leg.

Chest Opener Stretch

Stand tall, interlace your fingers behind your back, and straighten your arms. Open up your chest and shoulders by lifting your hands away from your back and slightly leaning forward. Hold for 20-30 seconds.

Cat-Cow Stretch

Start in a tabletop position (on hands and knees). Inhale as you arch your back (cow) and lift your chest and tailbone. Exhale as you round your back (cat), tucking your chin. Repeat for 10-15 reps.

⭐️⭐️⭐️

Full-Body:

Warm-Up

Jumping Jacks

Start by standing with your feet together and your arms by your sides. Jump your feet out wide while raising your arms overhead, then jump back to the starting position. Do this for 1-2 minutes to get your heart rate elevated and your body moving.

Arm Circles

Extend your arms out to the sides and make small circles, gradually increasing the size. Do this for 20-30 seconds in each direction to warm up your shoulders and upper body.

Leg Swings

Stand with one hand on a wall or sturdy surface. Swing one leg forward and backward, keeping the movement controlled. Perform 15-20 swings per leg. This will loosen up the hips and hamstrings.

Torso Twists

Stand with your feet shoulder-width apart and your arms extended in front of you. Rotate your torso side to side, keeping your hips stable. Perform 15-20 twists per side. This warms up your core and improves mobility.

Workout Routine

3-4 reps :)

Squats

Stand with your feet shoulder-width apart. Lower your hips back and down, keeping your chest up and knees behind your toes. Push through your heels to stand back up. Do 15-20 reps. This targets your legs, glutes, and core.

Push-Ups

Start in a plank position with your hands slightly wider than shoulder-width apart. Lower your chest to the floor, keeping your elbows at a 45-degree angle, then push yourself back up. Do 10-15 reps. This works the chest, shoulders, and triceps.

Lunges

Step one foot forward and lower your hips until both knees are bent at 90 degrees. Push back to the starting position and switch legs. Do 10-15 reps per leg. Lunges target the legs, glutes, and core.

Plank

Start in a forearm plank position, keeping your body in a straight line from head to heels. Hold for 30-60 seconds, engaging your core, glutes, and legs. This is great for strengthening your core, shoulders, and lower back.

Glute Bridges

Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Press through your heels to lift your hips towards the ceiling, squeezing your glutes at the top. Lower back down slowly. Do 15-20 reps. This targets your glutes, hamstrings, and lower back.

Mountain Climbers

Start in a plank position. Quickly drive one knee towards your chest, then switch legs in a running motion. Perform for 30 seconds, focusing on speed and form. This targets the core, shoulders, and legs while also providing a cardio boost.

Tricep Dips

Sit on the edge of a bench or sturdy chair. Place your hands on the edge with your fingers pointing forward. Lower your body by bending your elbows, then push back up to the starting position. Do 12-15 reps. This targets your triceps and shoulders.

Burpees

Stand with your feet shoulder-width apart. Squat down, placing your hands on the floor. Jump your feet back to a plank position, perform a push-up (optional), then jump your feet forward and explode upwards, reaching for the ceiling. Perform for 30 seconds, then rest for 30 seconds. This works your full body and gets your heart rate up.

Superman

Lie face down with your arms extended in front of you. Lift your chest, arms, and legs off the floor simultaneously, squeezing your glutes and lower back as you lift. Hold for 2-3 seconds, then lower back down. Do 12-15 reps. This strengthens the lower back, glutes, and shoulders.

Cooldown

Standing Forward Fold

Stand tall and slowly hinge forward at the hips, reaching for your toes or the floor. Keep a slight bend in the knees if necessary. Hold for 30 seconds to 1 minute to stretch the hamstrings, lower back, and calves.

Child’s Pose

Kneel on the floor and sit back onto your heels. Extend your arms forward on the ground and lower your chest towards the floor. Hold for 30-60 seconds. This stretches the lower back, hips, and shoulders.

Quad Stretch

Stand tall and grab your right ankle behind you, pulling it towards your glutes. Keep your knees close together and balance as needed. Hold for 20-30 seconds per leg. This stretches the quadriceps.

Seated Hamstring Stretch

Sit on the floor with one leg extended straight out and the other leg bent with the foot toward your inner thigh. Reach forward to touch your toes or your shin of the extended leg. Hold for 30 seconds per side to stretch the hamstrings and lower back.

Cat-Cow Stretch

Start in a tabletop position (on your hands and knees). Inhale as you arch your back (cow), lifting your chest and tailbone. Exhale as you round your back (cat), tucking your chin. Repeat for 10-15 reps. This mobilizes your spine and stretches your back muscles.

⭐️⭐️⭐️

Legs:

Warm-Up

March or Jog in Place

Start with a light march or jog in place for 1-2 minutes, gradually increasing the speed. This will get your blood flowing and warm up your muscles.

Leg Swings

Stand next to a wall or sturdy surface for support. Swing one leg forward and backward, then side to side, focusing on the range of motion. Do 15-20 swings per leg to loosen up the hip flexors, hamstrings, and quads.

Hip Circles

Stand with your feet hip-width apart and place your hands on your hips. Slowly make circles with your hips, rotating them in one direction for 20 seconds, then reverse the direction for another 20 seconds. This will help warm up the hip area.

Torso Twists

Stand with your feet shoulder-width apart and extend your arms in front of you. Twist your torso side to side, keeping your hips stable. Do 15-20 twists per side. This activates your core and helps to prepare your body for the upcoming exercises.

Workout Routine

3-4 reps!

Squats

Stand with your feet shoulder-width apart, toes pointing slightly out. Lower your hips back and down, keeping your chest up and knees behind your toes. Push through your heels to return to standing. Perform 15-20 reps. This targets the quads, hamstrings, glutes, and calves.

Lunges

Step one foot forward, lowering your hips until both knees are bent at 90 degrees. Push off the front foot to return to the starting position and switch legs. Perform 12-15 reps per leg. This works the quads, glutes, and hamstrings.

Glute Bridges

Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Press through your heels to lift your hips toward the ceiling, squeezing your glutes at the top. Lower back down slowly. Perform 15-20 reps. This primarily targets the glutes and hamstrings.

Bulgarian Split Squats

Stand a few feet in front of a bench or chair, and place one foot on the bench behind you. Lower your back knee toward the ground while keeping your front knee in line with your toes. Push through your front heel to return to standing. Perform 12-15 reps per leg. This targets the quads, hamstrings, and glutes.

Step-Ups

Find a sturdy bench or platform. Step one foot onto the platform, pushing through the heel to stand up. Lower back down slowly, then switch legs. Perform 12-15 reps per leg. This exercise targets the quads, hamstrings, and glutes.

Calf Raises

Stand tall with your feet hip-width apart. Push through the balls of your feet and raise your heels as high as you can, then lower slowly. Perform 20-25 reps. This isolates the calves.

Sumo Squats

Stand with your feet wider than shoulder-width apart and your toes pointing outward. Lower your body into a squat, keeping your chest upright and knees behind your toes. Push through your heels to return to standing. Perform 15-20 reps. This variation emphasizes the inner thighs and glutes.

Donkey Kicks

Start on all fours in a tabletop position. Keeping your knee bent, lift one leg up towards the ceiling, squeezing your glute at the top. Lower back down and repeat. Perform 12-15 reps per leg. This targets the glutes and hamstrings.

Cooldown

Standing Forward Fold

Stand tall and slowly fold forward at the hips, reaching for your toes or the floor. Hold for 30 seconds to 1 minute to stretch the hamstrings and lower back.

Quad Stretch

Stand tall and grab your right ankle behind you, pulling it towards your glutes. Keep your knees close together and hold onto something for balance if needed. Hold for 20-30 seconds per leg to stretch the quadriceps.

Lunge Stretch

Step one foot forward into a lunge position. Lower your back knee to the floor and push your hips forward. Hold for 30-60 seconds per side to stretch the hip flexors and quads.

Seated Hamstring Stretch

Sit on the floor with one leg extended straight out and the other leg bent with the foot toward your inner thigh. Reach forward to touch your toes or shin on the extended leg. Hold for 30 seconds per side to stretch the hamstrings.

Calf Stretch

Stand facing a wall, place your hands on the wall, and step one foot back, keeping your heel on the ground. Lean forward to stretch the calf of the back leg. Hold for 30 seconds per leg.

sorry if there’s any formatting errors or inconsistencies lol and tell me if u guys start to use this! i wanna hear ur progress stories :3

[fitnessnirvana]

Wrist Strengthening Exercises

By performing these exercises, you may strengthen your hands and forearms, which will strengthen your wrists.

Finger flicks: This exercise, often called wrist flicks, improves the muscles that allow the fingers to flex and stretch. Also, it works wonders for warming up the wrists before performing other exercises.

Squeeze both hands into tight fists and extend your arms in front of you.

Flick out all ten fingers as quickly as you can, as widely as straight.

Squeeze and flick again for ten to thirty seconds.

Finger slides: Another excellent method to warm up the hands and wrists is through finger slides, which also aid in enhancing the range of motion.

Flex your wrist so that your palm faces forward while you hold one arm out in front of you.

Gently move your fingertips down to the base of your fingers and then down to the bottom of your palm, without clenching your fist.

Make sure to articulate the fingers uncurling as you reverse the movement.

Five to ten times for each side.

Dumbbell wrist extension: Wrist extension exercises can be done with a resistance band or a light household item if you don't have a dumbbell.

With your palm facing down and your wrist and hand off the edge, place your forearm on a table, bench, or chair while holding a light dumbbell.

Raise the dumbbell by curling your hand up and back towards your arm until your wrist is fully extended, without moving your forearm.

After a brief pause, slowly drop the dumbbell back to the starting position.

On each side, perform 2-3 sets of 8–12 repetitions.

Dumbbell wrist flexion: Resistance bands or other weights can also be used for wrist flexion exercises.

With your palm toward the ceiling and your wrist and hand off the edge, place the back of your forearm on a table, bench, or chair while holding a light dumbbell.

Curl the dumbbell as high as you can toward your wrist while maintaining a steady arm.

After pausing, gently descend back to the beginning.

On each side, perform 2-3 sets of 8–12 repetitions.

Dumbbell wrist pronation to supinationIt's crucial that the action for this exercise originates below the elbow rather than from the shoulder. To perfect the technique, you might attempt it initially without any weights.

With your palm toward the floor and your wrist and hand off the edge, place your forearm on a table, bench, or chair while holding a light dumbbell.

Turn the hand slowly till the palm is facing the ceiling while maintaining your upper body motionless.

On each side, perform 2-3 sets of 8–12 repetitions.

Dumbbell wrist radial to ulnar deviation: Just go as far as you can with your forearm resting on the support during this exercise. It might be best to start with weightless practice.

With your palm toward your body's midline while holding a light dumbbell in your hand, place the side of your forearm in a neutral posture on a table, bench, or chair.

Lift your hand up and back towards your arm, keeping it flat, so that it tilts toward the ceiling.

After pausing, go backward in motion, surpassing the initial position and inclining your hand downwards.

On each side, perform 2-3 sets of 8–12 repetitions.

Finger push-ups: The hands and wrists can be strengthened with this workout. Put your hands further in front of your shoulders to reduce the amount of weight on your wrists if you find it too difficult.

With knees under hips and wrists under shoulders, begin in the tabletop posture while on all fours.

Using your fingers, press upward to raise your palms off the ground.

As you descend again, make sure both hands touch the ground simultaneously.

Perform 2-3 sets of 5-8 repetitions.

[hookechoes]

goal: one legit pull-up

where i am starting: lol

Over the past couple of weeks I bought a pull-up bar and 4 resistance bands. I've been dead-hanging on the bar, and on any bar I can find at the various parks around town, to try to improve my time, form, and grip strength. I've gone from 20 seconds to 40 seconds in a couple of weeks, and my hand calluses are starting to come back. I'm aiming for at least 60 seconds or better every time.

I'm starting with the heaviest resistance band, which has a max resistance of 100 pounds. Even with that, I can't do a pull-up, so I'll be working on negatives and static holds for a while with that band while also trying to get my weight down a bit.

I've tried this before, but I never bought real stuff I could use and I was reliant on good weather and transportation to get to the parks. So of course it didn't last. But now the bar is literally right outside my bedroom with the band already looped onto it. I'm trying to make it as convenient as possible to get to the workout so that I don't have to waste mental effort on worrying about the weather, or if my car has enough gas to get to the gym, or if the gym is open, or if people are going to be looking at me, or if I have clean gym clothes, etc.

It's gonna take a really long time, if I ever make it; I've never had any upper body or core strength to speak of at all. But if I improve, I'll still count that as a win.

[suzieb-fit]

After an overly indulgent day yesterday, I'm on it this morning.

I stayed in bed late. That's actually a GOOD thing for me, with my usual problems with too little sleep and waking up far too early.

So out fora drizzly half hour walk. The weather doesn't hold me back. I'll still do this in the middle of winter.

I made a slightly different breakfast.

Absolutely divine with my collagen/inulin/creatine coffee!

I'm training heavy these days, so my level of protein isn't necessary for everyone. But I've recently switched my macro targets. I used to follow Mindy Pelz's "ketobiotic" principle, which was perfect at the time.

60% fat, 50g maximum NET carbs, thecrest as protein.

But now I need more protein, more carbs and less fat.

My new ratio (without getting too obsessive) is 40% protein, 30% carbs and fat.

Only a short "digestive rest" today, even though breakfast was later than usual. I ate way too late last night, and I ate way too much!

All the same kind of food, just much more of it, lol. And that's not cool. Too much healthy food is unhealthy!

Excess of any kind is not healthy.

But it happens every now and then, not very often, so I need to accept its just one of those rare curveballs from a history of disordered, binge related eating habits.

When breakfast was settled, I got on with my next Nike Training programme session.

Challenging as always, felt great as always!

Lunch after that was bacon with fake cheese, grapes and salad. Delicious.

I based my fitness mostly on cardio today.

Second workout, before my afternoon snack was upper body resistance band work.

I combined strength with cardio. Someone on FB requested one.

But I totally messed up, and deleted it before uploading it 😂😂.

Never mind, I'll try again over the next few days. Still a great workout for me, though!

Dinner later will be chicken, veggies and avocado.

Pretty good day with my boxes ticked.

[digitaldetoxworld]

Effortless Fitness: Create a Home Workout Routine That Works for You

 Creating a home exercise routine can be an empowering way to stay in shape, store cash, and maintain a wholesome lifestyle. Whether you���re an amateur or a skilled health fanatic, a well-based plan tailor-made to your goals and surroundings is fundamental. Here’s a complete guide to help you create a powerful home exercise routine.

How To Create a Home Workout Routine 

Define Your Fitness Goals

Before jumping into sporting events, picking out your targets is critical. Common health desires consist of:

Weight loss

Muscle constructing

Improving cardiovascular health

Enhancing flexibility and balance

General well-being and pressure comfort

Having clean goals helps you pick the right sporting activities, decide the intensity of your workout routines, and track progress correctly.

Assess Your Space and Equipment

One of the benefits of operating out at domestic is the ability it gives. However, understanding your surroundings is critical:

Space: Identify a niche with enough room to move comfortably. This is probably a nook in your dwelling room, bedroom, or even outside.

Equipment: While many sports require no equipment, having a few primary gear can decorate your habit. Consider objects like:

Yoga mat

Dumbbells or resistance bands

Stability ball

Pull-up bar

Jump rope

Alternative Equipment: Household items like water bottles, chairs, or towels can serve as substitutes for traditional systems.

 Plan Your Workout Structure

A balanced exercise recurring consists of a combination of the following:

Warm-Up

Warming up prepares your body for a workout by increasing your heart charge and loosening your muscle mass. Spend 5-10 minutes on:

Leg swings

Marching in location or light walking

Dynamic stretches (e.g., strolling lunges or torso twists)

Cardiovascular Exercise

Cardio boosts coronary heart fitness, burns calories, and improves persistence. Examples encompass:

Jumping jacks

High knees

Mountain climbers

Burpees

Dance or aerobics exercises

Aim for 20-half-hour of moderate-intensity aerobics, depending on your health level.

 Strength Training

Strength training builds muscle, enhances metabolism, and improves bone density. Focus on bodyweight physical activities or comprise device if available. Key moves consist of:

Upper Body: Push-ups, tricep dips (the usage of a chair), or shoulder faucets

Lower Body: Squats, lunges, or step-ups

Core: Planks, sit-down-ups, or Russian twists

Perform 2-3 sets of 10-15 repetitions for every exercise, depending in your desires.

Flexibility and Mobility

Stretching improves flexibility, reduces the threat of damage, and promotes healing. Include static stretches and yoga poses like:

Downward dog

Child’s pose

Hamstring stretch

Hip flexor stretch

Spend five-10 minutes stretching after each exercise.

 Create a Weekly Schedule

Consistency is vital for progress. Design a weekly plan that balances distinct kinds of sporting events. Here’s a sample schedule:

Monday: Cardio + Core

Tuesday: Upper Body Strength

Wednesday: Rest or Active Recovery (e.g., yoga or strolling)

Thursday: Cardio + Lower Body Strength

Friday: Full-Body Workout

Saturday: Flexibility and Mobility

Sunday: Rest

Adjust this schedule primarily based on your dreams, health degree, and time availability.

Incorporate Progression

As your health improves, it’s essential to project yourself to avoid plateaus. You can try this through:

Increasing repetitions or sets

Adding weights or resistance

Trying advanced versions of physical activities (e.g., transitioning from knee push-u. to traditional push-ups)

Reducing relaxation time among sets

Track your development weekly to make sure you’re transferring toward your desires.

 Stay Motivated

Working out at domestic calls for subject and motivation. Here are some recommendations to stay on the right track:

Set a Routine: Schedule your workout routines at the same time every day.

Create a Dedicated Space: A specific exercising region can help you mentally put together.

Use Technology: Fitness apps, online motion pictures, or digital training can upload range and guidance.

Find a Workout Buddy: Partnering with a chum or member of the family can keep you accountable.

Celebrate Milestones: Reward yourself for accomplishing desires, whether or not it’s completing a positive wide variety of workouts or studying a brand new exercise.

Address Common Challenges

Limited Time: Opt for excessive in-depth C language training (HIIT) to maximize efficiency in a short period.

Boredom: Rotate exercises, attempt new exercises, or use a tune to preserve things sparkling.

Lack of Equipment: Focus on bodyweight physical activities and get innovative with household gadgets.

Injuries or Pain: Modify exercises or seek advice from a health professional to ensure the right form.

 Emphasize Recovery

Recovery is a crucial part of any fitness recurring. Ensure you:

Get Enough Sleep: Aim for 7-9 hours in step with a night to support muscle repair and overall fitness.

Stay Hydrated: Drink water before, at some point, and after workouts.

Eat Balanced Meals: Fuel your frame with a mix of protein, carbohydrates, and healthful fat.

Practice Active Recovery: Light sports like on foot or gentle stretching can help lessen discomfort.

Monitor Your Progress

Regularly examine how properly your routine is working. Keep an exercise magazine to the song:

Exercises accomplished

Duration and depth

Physical changes (e.g., weight, measurements, or power gains)

How do you sense earlier than and after workout routines

Adjust your plan as needed to stay aligned with your desires.

Sample Home Workout Routine

Here’s a pattern 30-minute full-frame exercise you may strive:

Warm-Up (5 mins)

Jumping jacks: 1 minute

High knees: 1 minute

Dynamic lunges: 1 minute

Torso twists: 1 minute

Workout (20 minutes)

Circuit (repeat 3 times):

Push-ups: 10-15 reps

Squats: 15 reps

Plank (maintain for 30 seconds)

Jumping lunges: 10 reps in step with leg

Russian twists: 20 reps (10 consistent with aspect)

Cool Down (5 mins)

Hamstring stretch: 30 seconds in line with leg

Child’s pose: 1 minute

Cat-cow stretch: 1 minute

Butterfly stretch: 1 minute

Deep breathing: 1 minute

[kittysdiary]

What are some good workouts for wanting no waist?

Well basically a hourglass workout , because i don’t know where to start

Here is my workout routine!

Side note: I have PCOS (Polycystic Ovarian Syndrome) so my workouts are low intensity with a big focus on lifting weights as it is more beneficial to my health + weight loss journey. I’ve done HIIT and CrossFit in the past, both are fun and a great way to incorporate cardio into your workouts.

{Gym}

Day 1: Lower Body

I typically go until failure aka as many reps as I can do on my leg days. But doing 3 sets of 15 reps is a good starting point or doing as many reps as you can within 60 seconds. Play around with the weights on each machine and do as many sets and reps your body is most comfortable with doing.

10-15 minute warm up on the StairMaster

Leg Press Machine 3x15

Seated Leg Curl Machine 3x15

Hip Abductor Machine 3x15

Glute Kick Back Machine 3x15

Leg Extension Machine 3x15

Weighted Hip Thrusts 3x15

Weighted Lunges 3x15

Weighted Squats 3x15

Don’t forget to do glute activations with a resistance band my favs include: fire hydrants, donkey kicks, leg kickbacks, glute bridge and hip abductors.

Day 2: Upper Body

15-20 minute warm up on the Treadmill. (Low speed + at an incline)

Seated Row Machine 3x15

Torso Rotation Machine 3x15

Chest Press Machine 3x15

Shoulder Press Machine 3x15

Wide Grip Lat Pulldowns 3x15 (pull downs are really great for that snatched waist look! there are so many variations to try but these workouts are gonna be your bestie trust!)

Any of the Crunch Machines 3x15

How you build your workout routine is completely up to you and your research. I personally try to go to the gym 3-4 days a week with 3 days focused on glutes!

Day 1 would be a leg day, Day 2 would be an upper body day, Day 3 would be another leg day and Day 4 would be a mix of upper and lower body.

Some people prefer having different days dedicated to target specific areas in an in depth way like one day for legs, one day for abs, one day for arms and one day for back!

{At Home}

I like to follow fitness YouTubers who have free workouts plans to follow while you’re at home. JaneKate Fitness is my fav and she posts workout routines to follow each month!

Here are some at home equipment I’ve invested in for my at home workouts:

Yoga Mat

Resistance Bands

Ankle Weights

Dumbbells

Kettle Bell

These are just a few examples of exercises you can use as a starting point. Fitness is such a broad topic so there’s a lot of information surrounding it.

I built my workout routine by doing lots of research and watching workout videos + fitness routine videos on both TikTok and YouTube.

Remember to stay hydrated and focus on being the best you can be for yourself!