Squat Attack

UPPER B***Y 🍑
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A lot of you have been requesting some glute videos that you can easily do at home as well as in a gym, so I wanted to show you exactly that! 🤗 💕
These can be done with body weight, using a resistance band or using weights if you have access to them 🙌🏼 .
1️⃣Fire Hydrant/Donkey Kick 3x20 each leg
2️⃣Sumo Squat Pulses 4x15
3️⃣Reverse Lunges 3x15 each leg
4️⃣Jump Squat Variation 3x10
5️⃣Fit Tip of the Day!
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***y

HIIT circuits from hell 😈

CIRCUIT 1

Medicine ball push up to press 10-12
Bosu ball in & outs 10 reps
Bosu ball V-ups 10 reps
Alternating jumping lunges with medicine ball 10 reps each side (20 in total)
*No rest in between exercises, 1 min rest after ate is complete
Repeat 3x

CIRCUIT 2

Box jump to push up 10 reps
Medicine ball pop squats 20 reps
Medicine ball sit up 10-12 reps
*No rest in between exercises, 1 min rest after ate is complete
Repeat 3x

CIRCUIT 3

Jump squats 15-20 reps
Plank alternating knee in 20 reps (10 each side)
Feet taps 30 reps (15 each side)
Medicine ball slams 12-15 reps
*No rest in between exercises, 1 min rest after ate is complete
Repeat 3x

Ps. You can make the exercises easier if necessary, for example not using the medicine ball, or not adding the push up, or doing the box jump/push up separately, and so on. Adjust them to your needs and fitness level.

squatattack The lower back glute tie in “Upper glutes”
I get a lot of questions on how to target this area. I wanted to make a video and show you helpful tips & tricks you can do. Let me know what you all think of how I edited this video 🙂Don’t forget to like & save it for later, this let’s me know you want to see more videos like this one 🍑
🎥 @ dianaruizfit

Los "glúteos superiores"
Recibo muchas preguntas sobre cómo dirigirme a esta área. Quería hacer un video y mostrarte consejos útiles y trucos que puedes hacer. Déjame saber lo que todos piensan de cómo edité este video 🙂 No olvides de darle Like y guárdelo para más tarde, esto me avisa que quiere ver más videos como este 🍑
Invita a una amiga 👯‍♀️
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🍑👉🏻 ***yworkouts ***ys

Wonder Woman is not fiction. She is a state of mind 🤸🏼‍♀️

It doesn’t get much cuter than that 😍 Tag a fit mom! 👯
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Kick started the week with a killer leg session! 💪🏋️‍♀️🍑🔥😃 First exercise was barbell hipthrusts, and DAMN those squats felt heavy afterwards😅😅 Pre exhausted glutes, lol! Back extentions was a pleasent surprise, cause I did 20 reps with 15kg extra!! 💪 Didn't expect that😃 Want to try my session?
Do this:
1) Barbell hip thrusts 4x10-12 (80kg)
2) Squats 8-6-3 (50-60-70kg)
3) Squats with stop 1x10 (50kg)
4) Back extentions 20-15-12 (15/20kg)
5) Side lying hip raises 3x max (BW)
6) Kick back machine 3x8 🏋️‍♀️🍑🔥😅

Happy familiaaaaaaa 💕

Be honest whoooo doesn't warm up before they workout ?

I know us girlies all love training the bo**ie but are you warming up your buns properly? ACTIVATION IS KEY! you need to warm up before your workouts full stop. Please do not be lazy and invest 5-10 minutes warming up, stretching and mobilising. I've been training for years in years and have never had an injury (fingers cross, touch wood, bet I've jinxed it now🙃) Method:
1. Donkey kicks 20 reps per leg
2. Resistance band SLD 15 reps
3. Side to side squats 24 reps
4. Frog humps 25 reps

***ybuilding

4 Exercises that definitely will help you feel that 🍑 contraction!

Don't forget to Squeeze 💁🏼 if you're trying to sculpt that body or need motivation.
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Just because you're a nice girl doesn't mean you can't have evil legs!! 😈

Maxed out the Leg Press ... 190kg for 11 reps 😅

Credits 📹

Tag someone who should try this!
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Love this workout!
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Feel the burn!
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https://www.facebook.com/squatattack/videos/406284956431037/

Kickbacks!
Video by .fit & .luth

get_fit_videosLeg Day🍑🍑 No Excuses
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Legs & bootay 🍑
(I filmed this before holidays btw 😚)
This little mini workout is all done as a GIANT set sooooo all one after another no rest!
Love love love this little exercise bundle atm 🤓
So start with:
Resistance band side kicks for 10 reps per leg
Then straight into:
One legged resistance band glute bridges, 10 reps per leg
And then into:
Barbell Romanian deadlifts for 10 reps!! And lastly
Dumbbell Romanian deadlifts for 10 reps yas burns 🔥🔥🔥
Once you're done take 1 minute rest and then repeat 3 more times 🍑🍑🍑🍑🍑🍑🍑
Wearing: gymsharkwomen 💕
Side to side (slushii remix) - Arianna Grande 🎵
👇TAG YOUR FRIENDS👯💥👇
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If you haven't tried 1 and 3/4th squats you're REALLY missing out ☠️ I've also been adding some explosives to my lifts for a healthy heart and to shed some lbs. Here's a tri-set from today's leg workout 1⃣ 8 sumo 1 and 3/4th squats 2⃣ 12 jumping lunge to squat complex 3⃣ 1 minute wall sit. Repeat for 3 sets
Video📹📹 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .⠀⠀⠀⠀⠀⠀⠀⠀
***y ***ymotivation ***ygainz

Amazing legs and glutes via

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Awesome workout!😍
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Dumbbell squats!
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Try this superset out 💪🏼😰good mornings superset with jumping squats 🙆🏼I didn't do much last night cause I'm still not my best but I loved this workout! I did 4 sets of 12 on these! 🔥 ⠀
Video📹📹 ⠀⠀ . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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.teryaki with
・・・
Gym gym gym.

Shen Guo wei (62kg🇨🇳,17years old) young weightlifter in IWF training center of Fuzhou ,back squatting 220kg
Via
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Part || of my legday yesterday 😊 I'm so sore today I can't even describe. Took me 1h to get out of bed 😂👌🔥 Put the two videos together and you have a complete leg/glute-workout. 🍑😮👏 ⠀⠀⠀
Video📹📹 ⠀⠀⠀ . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Repost

Half squat 340kg not bad b w 116kg 3 set of 1

Legs day 🍑👊🏾 # 📹: