#uglybuttsqueeze

479 posts

Everything felt heavy today and this sore throat and fatigue almost kept me home today. But the grind doesn’t wait for you to feel good. Also @oldnavy leggings are 🔥🏋️‍♀️ #deadliftday #progressnotperfection #uglybuttsqueeze #awkwardcameraangle #converse #chickswholift #backday #pullday

Everything felt heavy today and this sore throat and fatigue almost kept me home today. But the grind doesn’t wait for you to feel good. Also @oldnavy leggings are 🏋️‍♀️ #deadliftday #progressnotperfection #uglybuttsqueeze #awkwardcameraangle #converse #chickswholift #backday #pullday - 1 day ago

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If you don’t ugly butt squeeze, did you even really work ya butt? 😂 form is meh but by this point my legs were shot anyways!
#uglybuttsqueeze #hammys #squat #butt #assassass #watchme #bootygains #peachgang #home #powerhouse #girlswholift #ryderwear #doyoueven #girlswhotrain #workhard #playhard #irontherapy #girlswithink #momswholift #noexcuses #train #bodybuilding

If you don’t ugly butt squeeze, did you even really work ya butt? form is meh but by this point my legs were shot anyways! #uglybuttsqueeze #hammys #squat #butt #assassass #watchme #bootygains #peachgang #home #powerhouse #girlswholift #ryderwear #doyoueven #girlswhotrain #workhard #playhard #irontherapy #girlswithink #momswholift #noexcuses #train #bodybuilding - 1 day ago

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ENGAGE YOUR GLUTES!
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I want to talk about the importance of engaging your glutes when doing these exercises!
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When you don’t engage your glutes, your quads take over. Our quads are such a huge muscle and they love to take over an exercise. When performing leg exercises, think about squeezing your glutes together on the up motion of the exercise. Do the “ugly butt squeeze”! It might not look that attractive when your at the gym but your there to get booty gains🍑
Try these exercises on your next leg day!
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ATTENTION: the “squeeze your glutes is ONLY a cue to help you visualize the movement. If you don’t think you can do this without pushing your hips forward and out of line with your spine then stick with just visualizing the up and down motion of the exercises 🔹
1️⃣ lateral lunges, 10 reps
2️⃣ cable squats, 10 reps
3️⃣ good mornings, 10 reps
4️⃣ Roman deadlifts, 10 reps

ENGAGE YOUR GLUTES! I want to talk about the importance of engaging your glutes when doing these exercises! When you don’t engage your glutes, your quads take over. Our quads are such a huge muscle and they love to take over an exercise. When performing leg exercises, think about squeezing your glutes together on the up motion of the exercise. Do the “ugly butt squeeze”! It might not look that attractive when your at the gym but your there to get booty gains Try these exercises on your next leg day! ATTENTION: the “squeeze your glutes is ONLY a cue to help you visualize the movement. If you don’t think you can do this without pushing your hips forward and out of line with your spine then stick with just visualizing the up and down motion of the exercises 1️⃣ lateral lunges, 10 reps 2️⃣ cable squats, 10 reps 3️⃣ good mornings, 10 reps 4️⃣ Roman deadlifts, 10 reps - 1 day ago

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When your girl @fitwithfreya_pt is an hour late to our session so we have to beast ourselves to make the time 🤭😅• wide stance good mornings 2x15
• 5x5 back squats • 3x8 hip thrusts with triple dropset 8-10-12 • glute ham raises 3x15 • EMOM 8 evens 12 RDLS, odds 12 sumo deadlifts • .
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#traintogether#gymgirls#fitness#lts#personaltrainer#weekendworkout#gymshark#hipthrust#glute#legday#training#partnerworkout#emom#fitnessgirls#workouts#teamwork#girlswholift#bootyday🍑#uglybuttsqueeze#fitmums#mumswholift#peach

When your girl @fitwithfreya_pt is an hour late to our session so we have to beast ourselves to make the time 🤭• wide stance good mornings 2x15 • 5x5 back squats • 3x8 hip thrusts with triple dropset 8-10-12 • glute ham raises 3x15 • EMOM 8 evens 12 RDLS, odds 12 sumo deadlifts • . . . #traintogether #gymgirls #fitness #lts #personaltrainer #weekendworkout #gymshark #hipthrust #glute #legday #training #partnerworkout #emom #fitnessgirls #workouts #teamwork #girlswholift #bootyday #uglybuttsqueeze #fitmums #mumswholift #peach - 2 days ago

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Practicing on the “ugly butt squeeze” 🍑💪🏻 #uglybuttsqueeze #sumodeadlift #2xu #2xusverige

Practicing on the “ugly butt squeeze” 🏻 #uglybuttsqueeze #sumodeadlift #2xu #2xusverige - 4 days ago

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🌟 TRAINING TIP: 🌟
Focus on the mind-muscle connection. Think about the muscle you are working, make sure you can feel that specific muscle working and that you aren’t just going through the motions.
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Reverse squats: (video is sped up) I’m focused on lowering low enough and slow enough in a controlled manner until I feel a good stretch. Once at the top, I’ve got no shame in the #uglybuttsqueeze to make sure my glutes are engaged.
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👇🏽👇🏽 Share your biggest training tip below!

TRAINING TIP: Focus on the mind-muscle connection. Think about the muscle you are working, make sure you can feel that specific muscle working and that you aren’t just going through the motions. . . . Reverse squats: (video is sped up) I’m focused on lowering low enough and slow enough in a controlled manner until I feel a good stretch. Once at the top, I’ve got no shame in the #uglybuttsqueeze to make sure my glutes are engaged. . 🏽🏽 Share your biggest training tip below! - 4 days ago

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I have basically fallen in love! Finally got a gym membership like a real person, and of course I had to celebrate with some squats and deadlifts. 
I did #sumodeadlifts at 170lbs for 8 and it almost felt easy! #gettingstronger 
I wish I could say the same about my #backsquats but I just have to work on being more consistent. 
I seriously can't stop thinking of new workouts to do in this new place with new equipment 😁😀
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#newgym #legday #squats #legsaremyfavorite #squatsarelife #legsfordays #uglybuttsqueeze

I have basically fallen in love! Finally got a gym membership like a real person, and of course I had to celebrate with some squats and deadlifts. I did #sumodeadlifts at 170lbs for 8 and it almost felt easy! #gettingstronger I wish I could say the same about my #backsquats but I just have to work on being more consistent. I seriously can't stop thinking of new workouts to do in this new place with new equipment 😀 - - #newgym #legday #squats #legsaremyfavorite #squatsarelife #legsfordays #uglybuttsqueeze - 8 days ago

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Yesterday’s workout session with @kineticbodies 🍑🍑🍑 #glutes #lowerbodyworkout #uglybuttsqueeze

Yesterday’s workout session with @kineticbodies #glutes #lowerbodyworkout #uglybuttsqueeze - 10 days ago

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No deadline or end goal...just doing me 😜💪🏼#widebacklittlewaist #bootysweat #noshame #uglybuttsqueeze #lightweight #workingonmyfitness

No deadline or end goal...just doing me 🏼#widebacklittlewaist #bootysweat #noshame #uglybuttsqueeze #lightweight #workingonmyfitness - 10 days ago

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New gym, who dis ?? I kid you not , i fell in love with this new gym and if u haven’t tried it out yet , they’re giving out 7 day free passes as we speak ! (Not sponsored but i know hard work when i see it, and they really killed it with every detail)  @ironculturenj •••••••••••••••••••••••••
Summer is around the corner , it’s never too late to work on yourself 🏋🏽‍♀️ •
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#notsponsored #ijustloveit 
#fitnessmotivation #girlswholift #strengthtraining #gymvideo #gymmotivation #summerbodyinprogress #getfitordietrying #newgymwhodis #ironculturenj #Squats #uglybuttsqueeze #peach #exerciseoftheday #health #doyouevenliftbro #letsworkout 
#girlswhosquat #squatbooty🍑

New gym, who dis ?? I kid you not , i fell in love with this new gym and if u haven’t tried it out yet , they’re giving out 7 day free passes as we speak ! (Not sponsored but i know hard work when i see it, and they really killed it with every detail) @ironculturenj ••••••••••••••••••••••••• Summer is around the corner , it’s never too late to work on yourself 🏋🏽‍♀️ • • • • #notsponsored #ijustloveit #fitnessmotivation #girlswholift #strengthtraining #gymvideo #gymmotivation #summerbodyinprogress #getfitordietrying #newgymwhodis #ironculturenj #Squats #uglybuttsqueeze #peach #exerciseoftheday #health #doyouevenliftbro #letsworkout #girlswhosquat #squatbooty - 10 days ago

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Squeeze to succeed... 😂 Coz you gotta do whatchu gotta do 💪🏼🍑 #uglybuttsqueeze

Squeeze to succeed... Coz you gotta do whatchu gotta do 🏼 #uglybuttsqueeze - 13 days ago

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Heyo, here's a little #uglybuttsqueeze for your Hump Day delights! 😂🤣😅 #Seriously though, swipe ➡️ to see where these two #exercises fit into my entire #workout. Right now I train legs twice a week with one being glute/hamstring focused! Today!!! Hope ya'll are killing it!
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These are two of my favs. Smith machine sumo #squats (DEEP!) and straight leg #deadlifts. .
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#humpday #glutes #booty #gym #gymrat #igfitfam #fitness #legday #weightlifting #girlswholift #cantstopwontstop

Heyo, here's a little #uglybuttsqueeze for your Hump Day delights! 🤣 #Seriously though, swipe ️ to see where these two #exercises fit into my entire #workout . Right now I train legs twice a week with one being glute/hamstring focused! Today!!! Hope ya'll are killing it! . . . These are two of my favs. Smith machine sumo #squats (DEEP!) and straight leg #deadlifts . . . . #humpday #glutes #booty #gym #gymrat #igfitfam #fitness #legday #weightlifting #girlswholift #cantstopwontstop - 13 days ago

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Got to the gym this morning and thought to myself “Yup, we’re doing this! Ugly butt squeezes all damn day!” Working on that glute-ham tie in 😜
-sumo deads (4 sets of 10)
-hip thrusts (4 sets of 12)
-superset: split stance stiff leg deads w/ lying dumbbell hamstring curl(no video)(4 sets 10 each)
-superset: cable pull throughs w/ cable good mornings (4 sets of 12 each)
-superset: seated hamstring curl w/ calf raises 
#uglybuttsqueeze

Got to the gym this morning and thought to myself “Yup, we’re doing this! Ugly butt squeezes all damn day!” Working on that glute-ham tie in -sumo deads (4 sets of 10) -hip thrusts (4 sets of 12) -superset: split stance stiff leg deads w/ lying dumbbell hamstring curl(no video)(4 sets 10 each) -superset: cable pull throughs w/ cable good mornings (4 sets of 12 each) -superset: seated hamstring curl w/ calf raises #uglybuttsqueeze - 13 days ago

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Glutes and hammies!!🍑🍑 Today’s leg day was awesome so I thought I would share a few of my favorites🔥
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👉DB RDLs 3 sets of 8-12
👉Frog Hip Thrusts 3 sets of 25
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Tips! Always remember to do some glute activation exercises before hand... circle bands and ankle weights work great! Also, don’t forget to really “squeeze“ the muscles you are working throughout the entire range of motion. Cue #uglybuttsqueeze 🙈
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#legdayworkout #girlsgains #bootygains🍑 #fitgirlsofig #instafitfam #lowerbodyworkout #fitmomsofig #girlsthatlift #girlswholiftheavy #shelifts #workoutvideos #fitnesstraining #fitnessvideos #womenthatlift #athomeworkouts #squatbooty #womensphysique #gymtime💪 #glutesworkout #glutesandhammies #squatspo #girlswithmuscles #fitnessmotivation #fitmoms #strongmoms #strengthtraining #trainingforlife #onlinetrainer #fitnessmotivations

Glutes and hammies!! Today’s leg day was awesome so I thought I would share a few of my favorites . DB RDLs 3 sets of 8-12 Frog Hip Thrusts 3 sets of 25 . Tips! Always remember to do some glute activation exercises before hand... circle bands and ankle weights work great! Also, don’t forget to really “squeeze“ the muscles you are working throughout the entire range of motion. Cue #uglybuttsqueeze . . . . . #legdayworkout #girlsgains #bootygains #fitgirlsofig #instafitfam #lowerbodyworkout #fitmomsofig #girlsthatlift #girlswholiftheavy #shelifts #workoutvideos #fitnesstraining #fitnessvideos #womenthatlift #athomeworkouts #squatbooty #womensphysique #gymtime #glutesworkout #glutesandhammies #squatspo #girlswithmuscles #fitnessmotivation #fitmoms #strongmoms #strengthtraining #trainingforlife #onlinetrainer #fitnessmotivations - 13 days ago

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Leg dayyyyy🦵🏻I also did some leg extensions and hamstring curls! Hip thrusters definitely make the 🍑 burn😅 but I’m excited to see the booty gains!☺️💪🏻 Heavyweight tee shirt from @patrioticpump🇺🇸
Discount code TIFFUSA15❤️
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#legday #bootygains🍑 #legworkout #girlswithmuscle #fitnessmotivation #fitness #girlswholift #powerliftingwomen #bootyworkouts #girlswithtattoos #patrioticpump #ambassador #gymmotivation #mirrorselfie #progress #strongwomen #leggains #heavyweight #tilyoucollapseleggings #patriotic #tacticalgirls #girlswithglasses #squats #hipthrust #uglybuttsqueeze #activelifestyle #messybun #gymhairdontcare

Leg dayyyyy🦵🏻I also did some leg extensions and hamstring curls! Hip thrusters definitely make the burn but I’m excited to see the booty gains!🏻 Heavyweight tee shirt from @patrioticpump Discount code TIFFUSA15️ • • • #legday #bootygains #legworkout #girlswithmuscle #fitnessmotivation #fitness #girlswholift #powerliftingwomen #bootyworkouts #girlswithtattoos #patrioticpump #ambassador #gymmotivation #mirrorselfie #progress #strongwomen #leggains #heavyweight #tilyoucollapseleggings #patriotic #tacticalgirls #girlswithglasses #squats #hipthrust #uglybuttsqueeze #activelifestyle #messybun #gymhairdontcare - 15 days ago

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Just a couple cable workouts from today! The second one definitely got me😭🍑 squeeze your glutes as hard as you can #uglybuttsqueeze
.. -cable squats with band: 10x4 (35 pounds)
-kneeling cable pull through: 10x4 (35 pounds) .

#bootyfordays #fitnessmotivation #gym #gluteworkout #fit #glutes #healthylifestyle #health #fitness #cableworkout #resistancebands #legday

Just a couple cable workouts from today! The second one definitely got me squeeze your glutes as hard as you can #uglybuttsqueeze .. -cable squats with band: 10x4 (35 pounds) -kneeling cable pull through: 10x4 (35 pounds) . #bootyfordays #fitnessmotivation #gym #gluteworkout #fit #glutes #healthylifestyle #health #fitness #cableworkout #resistancebands #legday - 15 days ago

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This isn't to "show" how much weight I can pull.
(I can actually lift quite a bit more but who cares) #StillWeak
Just showing you don't need any fancy shhmancy workouts to build muscle. 💚

Good ole deadlifts work EVERYTHING, more than just your legs and glutes.
I noticed my traps/back development WAY before I even started to work out my back and I thank deadlifts for that. #TrapQueen 
Keep it simple, ladies💚

Thanks to my hun for recording my lift, without wiping off the chalk from the lense first lol.
📷 @angel_anguiano10💕
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#GluteGains #BackGains 
#CobraBack 
#NPC 
#NPCFigure 
#NPCFigureCompetitor 
#Deadlifts 
#FormOverWeight 
#LegDayWithBabe 
#StrongerNotSmaller 
#UglyButtSqueeze 
#PotatoQuality 
#WPD

This isn't to "show" how much weight I can pull. (I can actually lift quite a bit more but who cares) #StillWeak Just showing you don't need any fancy shhmancy workouts to build muscle. Good ole deadlifts work EVERYTHING, more than just your legs and glutes. I noticed my traps/back development WAY before I even started to work out my back and I thank deadlifts for that. #TrapQueen Keep it simple, ladies Thanks to my hun for recording my lift, without wiping off the chalk from the lense first lol. @angel_anguiano10 _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ #GluteGains #BackGains #CobraBack #NPC #NPCFigure #NPCFigureCompetitor #Deadlifts #FormOverWeight #LegDayWithBabe #StrongerNotSmaller #UglyButtSqueeze #PotatoQuality #WPD - 16 days ago

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40 kg sumo deadlifts.

#sumodeadlift 
#deadlift
#workout
#strongwomen
#uglybuttsqueeze
#basicfitnl

40 kg sumo deadlifts. #sumodeadlift #deadlift #workout #strongwomen #uglybuttsqueeze #basicfitnl - 18 days ago

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Hit a new PR doing deadlifts today. I didn’t start doing barbell deadlifts until about a month ago and I first started with 70lbs, getting my form down pact was the most important thing, and slowly worked my way up from there. Today I did 115😇
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#personaltrainer #deadlifts #newpr #liftheavy #muscles #weights #progress #uglybuttsqueeze #girlsthatlift #bodypositivity #summerbody #goals #motivation #workoutvideos #gym

Hit a new PR doing deadlifts today. I didn’t start doing barbell deadlifts until about a month ago and I first started with 70lbs, getting my form down pact was the most important thing, and slowly worked my way up from there. Today I did 115😇 - #personaltrainer #deadlifts #newpr #liftheavy #muscles #weights #progress #uglybuttsqueeze #girlsthatlift #bodypositivity #summerbody #goals #motivation #workoutvideos #gym - 19 days ago

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About my day! #womenwholift #liftlife #looktowardsthefuture #fitnessjourney #ownitcrushit #lit #peach #allglutesmatter #fitmom #fitmomlife #getsome #uglybuttsqueeze #bootygains🍑

About my day! #womenwholift #liftlife #looktowardsthefuture #fitnessjourney #ownitcrushit #lit #peach #allglutesmatter #fitmom #fitmomlife #getsome #uglybuttsqueeze #bootygains - 21 days ago

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Not my finest or prettiest angle 🤦🏼‍♀️. But back in, trying to take my mind off the nauseating pain in my face!😭. Only 60kg managed on my deadlifts today so tried to do more reps. Gym bloat was real😫.

Not my finest or prettiest angle 🤦🏼‍♀️. But back in, trying to take my mind off the nauseating pain in my face!. Only 60kg managed on my deadlifts today so tried to do more reps. Gym bloat was real. - 24 days ago

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Probably not the most flattering angle #uglybuttsqueeze
 #rdls are one of my fave #lowerbodyworkout excercises 🍑 i honestly dont do #legday everyday 🙄😂 ..i always like to start and end my week with it ..sundays are #restdays 😊🤩
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#bootyfordays #glutesfordays#buttsqueeze#buildabooty #favouriteexcercise #rdl #weightraining#liftweights #girlswholift#girlgains#Strongwomen#GRLPWR #trainhard #NoExcuses #Gymlife #FitnessMotivation #Fitspo #instafit#instagood #glasgow

Probably not the most flattering angle #uglybuttsqueeze #rdls are one of my fave #lowerbodyworkout excercises i honestly dont do #legday everyday 🙄 ..i always like to start and end my week with it ..sundays are #restdays 🤩 - - - - #bootyfordays #glutesfordays #buttsqueeze #buildabooty #favouriteexcercise #rdl #weightraining #liftweights #girlswholift #girlgains #Strongwomen #GRLPWR #trainhard #NoExcuses #Gymlife #FitnessMotivation #Fitspo #instafit #instagood #glasgow - 24 days ago

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Leaving this ugly butt squeeze day for y'all 😂 my leg day started at 4:30 this morning, anddddd it was AMAZING.

Leaving this ugly butt squeeze day for y'all my leg day started at 4:30 this morning, anddddd it was AMAZING. - 26 days ago

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New Program, Week 1 Day 3. BB Box Squat with 18” box. 
200lbs 6 X 8
#humpday #boxsquats #squats #legday #gains #thick #fit #glutes #uglybuttsqueeze #tension #newprogram #staytuned #gtfit

New Program, Week 1 Day 3. BB Box Squat with 18” box. 200lbs 6 X 8 #humpday #boxsquats #squats #legday #gains #thick #fit #glutes #uglybuttsqueeze #tension #newprogram #staytuned #gtfit - 27 days ago

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#workthatbootygirls
🏋🏻‍♀️Einer meiner lieblings Übungen für den Po und hinteren Beinbeuger
1️⃣Vertikale Beinbeuger presse
2️⃣Vertikale Beinpresse &
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Beide sprechen den Po und hinteren Beinbeuger #hammies
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1️⃣Hierbei stößt du das Gewicht mit dem komplett gestreckten Bein, auf dem das Gewicht lastet, und mit der Kraft des hinteren Beinbeugers nach oben.
ℹ️In der Streckung angekommen, spannt du den Po wieder feste an #uglybuttsqueeze 😜
🔹🔹🔹
2️⃣Hierbei stößt du das Gewicht mit beiden Beinen und mit gebeugten Beinen nach oben.
ℹ️ Leg dir dazu ein Schaumstoffrolle o.ä. unter den unteren Rücken, um aus einem optimalen  Winkel den Po und Beinbeuger zu treffen
🔹🔹🔹
Viel Spaß beim Training und schön, dass du vorbei geschaut hast 💁🏻‍♀️
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[Werbung/Anzeige wegen Ortsmarkierung] 🔹🔹🔹
🎥My YouTube 
The best YOU Steffi FitLife
🔹🔹🔹
Bio: @steffi_Fitlife
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#leanbean #faithandfitness #girlswholift #workoutoftheday #McFit #fitness
#photooftheday #ProudToBeMcFIT
#pumpupthegym 
#noexcuses #instahealth #fitnessmodel #muskelmieze #johnreedfitness 
#bodybuilding 
#seistolzaufdich  #changetheindustry #bodypositivity  #selfcare #beproud #fitspo #fitspiration #teamhagen #goodvibesonly

#workthatbootygirls 🏋🏻‍♀️Einer meiner lieblings Übungen für den Po und hinteren Beinbeuger 1️⃣Vertikale Beinbeuger presse 2️⃣Vertikale Beinpresse & Beide sprechen den Po und hinteren Beinbeuger #hammies 1️⃣Hierbei stößt du das Gewicht mit dem komplett gestreckten Bein, auf dem das Gewicht lastet, und mit der Kraft des hinteren Beinbeugers nach oben. ️In der Streckung angekommen, spannt du den Po wieder feste an #uglybuttsqueeze 2️⃣Hierbei stößt du das Gewicht mit beiden Beinen und mit gebeugten Beinen nach oben. ️ Leg dir dazu ein Schaumstoffrolle o.ä. unter den unteren Rücken, um aus einem optimalen Winkel den Po und Beinbeuger zu treffen Viel Spaß beim Training und schön, dass du vorbei geschaut hast 🏻‍♀️ [Werbung/Anzeige wegen Ortsmarkierung] My YouTube The best YOU Steffi FitLife Bio: @steffi_Fitlife #leanbean #faithandfitness #girlswholift #workoutoftheday #McFit #fitness #photooftheday #ProudToBeMcFIT #pumpupthegym #noexcuses #instahealth #fitnessmodel #muskelmieze #johnreedfitness #bodybuilding #seistolzaufdich #changetheindustry #bodypositivity #selfcare #beproud #fitspo #fitspiration #teamhagen #goodvibesonly - 29 days ago

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Sunday funday 😆  Started with 20 mins of H.I.I.T on treadmill then went straight into #resistancetraining using my @taylormadebands  #putinwork #hiitworkout #bootybuilding #uglybuttsqueeze #nopainnogain #consistencyisthekey

Sunday funday Started with 20 mins of H.I.I.T on treadmill then went straight into #resistancetraining using my @taylormadebands #putinwork #hiitworkout #bootybuilding #uglybuttsqueeze #nopainnogain #consistencyisthekey - 1 month ago

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A little snippet of Saturday’s leg day with the guys🦵🏼🍑 Nothing fancy, just lifting heavy— 255lbs sumo deadlifts & 125lbs good mornings 🔥 #girlsthatlift #fitnotskinny #uglybuttsqueeze #legdayworkout #gettingstronger

A little snippet of Saturday’s leg day with the guys🦵🏼 Nothing fancy, just lifting heavy— 255lbs sumo deadlifts & 125lbs good mornings #girlsthatlift #fitnotskinny #uglybuttsqueeze #legdayworkout #gettingstronger - 1 month ago

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I had never tried this before but I’ve seen other women doing it so I figured, “why not?” #legday #gluteday #uglybuttsqueeze #canihaveaniceassyetplease #buildthebooty #roundthatshitout #womenwholift #liftweight #bootysqueeze #clenchedbuttcheeks #michaelmyers

I had never tried this before but I’ve seen other women doing it so I figured, “why not?” #legday #gluteday #uglybuttsqueeze #canihaveaniceassyetplease #buildthebooty #roundthatshitout #womenwholift #liftweight #bootysqueeze #clenchedbuttcheeks #michaelmyers - 1 month ago

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I don’t think I’ve ever had to squeeze my butt this hard before. I applaud all of you yoga humans! This shit ain’t easy and I’m only doing a fkn head stand. Some of y’all beasts can hand stand 4 dayz- 🤯 #uglybuttsqueeze #thicc #thiccbooty🍑

I don’t think I’ve ever had to squeeze my butt this hard before. I applaud all of you yoga humans! This shit ain’t easy and I’m only doing a fkn head stand. Some of y’all beasts can hand stand 4 dayz- 🤯 #uglybuttsqueeze #thicc #thiccbooty - 1 month ago

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Sound on 🔊and Watch video 📹to the end 😂.... This pain will turn into gains, when it burns the most its when you gotta push the hardest, just one more, two more... betch don't quit, you're not a punk push through <----- 💭💭thoughts that go through my head during my everyday training.  This lil combo might be my new favorite❤️😈. Heavy kneeling good mornings followed by closed leg pumps.  Holly 💩this burns🔥🔥, I'm starting to sound like one of the guys LOL with all the grunting- Minus slamming weights on the floor🙄. Make the ugly faces, grunt if you have to and please DO the ugly butt squeeze- doing any glute exercise and NOT doing the ugly butt squeeze is like doing nothing at all🤷🏻‍♀️. It is a game changer, just do it- who cares if it looks silly, you are there to put in the work not put on a show👊🏽! •
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#momsthatlift #fitmoms #fitmomma #mommaoftwo #gymaddict #training #trainer #work #glutes #goodmornings #uglybuttsqueeze #gamechanger #strongaf #progress #progressnotperfection #heretoinspire #motivation #motivate #workoutoftheday #inspire #growth #trainlikeabeast #eatclean #nutrition #arbonne #mommapreneur #bossmom #weights #fitness #fitnessislife

Sound on and Watch video to the end .... This pain will turn into gains, when it burns the most its when you gotta push the hardest, just one more, two more... betch don't quit, you're not a punk push through <----- 💭💭thoughts that go through my head during my everyday training. This lil combo might be my new favorite️😈. Heavy kneeling good mornings followed by closed leg pumps.  Holly this burns, I'm starting to sound like one of the guys LOL with all the grunting- Minus slamming weights on the floor🙄. Make the ugly faces, grunt if you have to and please DO the ugly butt squeeze- doing any glute exercise and NOT doing the ugly butt squeeze is like doing nothing at all🤷🏻‍♀️. It is a game changer, just do it- who cares if it looks silly, you are there to put in the work not put on a show🏽! • • #momsthatlift #fitmoms #fitmomma #mommaoftwo #gymaddict #training #trainer #work #glutes #goodmornings #uglybuttsqueeze #gamechanger #strongaf #progress #progressnotperfection #heretoinspire #motivation #motivate #workoutoftheday #inspire #growth #trainlikeabeast #eatclean #nutrition #arbonne #mommapreneur #bossmom #weights #fitness #fitnessislife - 1 month ago

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Get your heart rate 🆙
Hier habe ich einige 📽️ Clips, um deine Herzfrequenz (HF) nach oben zu jagen, für dich! 
Prima für
👍🏼HIIT-🤸🏻‍♀️ Workouts
👍🏼Kraft-Ausdauer Training
👍🏼oder einfach #justforfun
🔹🔹🔹
Angefangen mit
1️⃣Bulgarian splitsquat- Diese kannst du mit oder ohne Gewicht machen. Mir reicht hier mein Körpergewicht und dazu erhöhe ich einfach mein Tempo
2️⃣Kettlebell swing- super Übung #loveit! ☝🏼Vergiss nicht deinen Po in der Streckung fest anzuspannen - sqeeeze😝😜😝 and do the #uglybuttsqueeze 
3️⃣&4️⃣Curtsy lunge - nur mit dem eigenen Körpergewicht - dann erhöhe das Tempo- und die Bariante mit Kurzhanteln!
5️⃣Walking lunges into curtsy lunge - diese Übung mache ich gerne als #finisher! Am Ende der Bahn schnellt meine HF gut und gerne mal auf 170bpm😜!
🔹🔹🔹
Ich wünsche dir viel Spaß mit den Übungen und meiner Vorschlag eines anspruchsvollen Kraft-Ausdauer Trainings- bei den 📽️Clips liegt der Fokus ganz klar auf der Ausdauer!
🔹🔹🔹
Liebe Grüße und schön, dass du vorbei geschaut hast 💁🏻‍♀️🙆🏻‍♀️
🔹🔹🔹
[Werbung/Anzeige wegen Ortsmarkierung] 🔹🔹🔹
🎥My YouTube 
The best YOU Steffi FitLife
🔹🔹🔹
Bio: @steffi_Fitlife
🔹🔹🔹
#leanbean #faithandfitness #girlswholift #workoutoftheday #McFit #fitness
#photooftheday #ProudToBeMcFIT
#pumpupthegym 
#noexcuses #instahealth #fitnessmodel #muskelmieze #johnreedfitness 
#bodybuilding #hiitworkouts #conditioningtraining
#seistolzaufdich #sexyback  #changetheindustry #bodypositivity  #beproud #fitspo #fitspiration #teamhagen

Get your heart rate Hier habe ich einige 📽️ Clips, um deine Herzfrequenz (HF) nach oben zu jagen, für dich! Prima für 🏼HIIT-🤸🏻‍♀️ Workouts 🏼Kraft-Ausdauer Training 🏼oder einfach #justforfun Angefangen mit 1️⃣Bulgarian splitsquat- Diese kannst du mit oder ohne Gewicht machen. Mir reicht hier mein Körpergewicht und dazu erhöhe ich einfach mein Tempo 2️⃣Kettlebell swing- super Übung #loveit ! 🏼Vergiss nicht deinen Po in der Streckung fest anzuspannen - sqeeeze and do the #uglybuttsqueeze 3️⃣&4️⃣Curtsy lunge - nur mit dem eigenen Körpergewicht - dann erhöhe das Tempo- und die Bariante mit Kurzhanteln! 5️⃣Walking lunges into curtsy lunge - diese Übung mache ich gerne als #finisher ! Am Ende der Bahn schnellt meine HF gut und gerne mal auf 170bpm! Ich wünsche dir viel Spaß mit den Übungen und meiner Vorschlag eines anspruchsvollen Kraft-Ausdauer Trainings- bei den 📽️Clips liegt der Fokus ganz klar auf der Ausdauer! Liebe Grüße und schön, dass du vorbei geschaut hast 🏻‍♀️🏻‍♀️ [Werbung/Anzeige wegen Ortsmarkierung] My YouTube The best YOU Steffi FitLife Bio: @steffi_Fitlife #leanbean #faithandfitness #girlswholift #workoutoftheday #McFit #fitness #photooftheday #ProudToBeMcFIT #pumpupthegym #noexcuses #instahealth #fitnessmodel #muskelmieze #johnreedfitness #bodybuilding #hiitworkouts #conditioningtraining #seistolzaufdich #sexyback #changetheindustry #bodypositivity #beproud #fitspo #fitspiration #teamhagen - 1 month ago

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ALL THE WAY UP 🥳
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Worked out with @jackieevictoriaa and with her help I hit 265x4 which is huge ( #personalrecord 🤑)
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ps: post workout hydration is 🔑 I came home three pounds lighter after this #sweatsesh and it’s crucial I replace my electrolytes and glycogen stores ASAP. Also, I didn’t loose three pounds of fat. I lost water. Our bodies water is precious so replace that ish!!! No point in sculpting the outside if we don’t care about the inside 🤷🏻‍♀️ l
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#knowledgeispower #mypersonalhypeman #fitfam #cpt #hipthrusters #hipthrustisamust #personaltrainer #nasmcpt #certifiedpersonaltrainer #gains💪 #workoutwithme #fitchicks #fitwomen #healthisnumberone #uglybuttsqueeze

ALL THE WAY UP 🥳 . . Worked out with @jackieevictoriaa and with her help I hit 265x4 which is huge ( #personalrecord 🤑) . . . ps: post workout hydration is I came home three pounds lighter after this #sweatsesh and it’s crucial I replace my electrolytes and glycogen stores ASAP. Also, I didn’t loose three pounds of fat. I lost water. Our bodies water is precious so replace that ish!!! No point in sculpting the outside if we don’t care about the inside 🤷🏻‍♀️ l . . #knowledgeispower #mypersonalhypeman #fitfam #cpt #hipthrusters #hipthrustisamust #personaltrainer #nasmcpt #certifiedpersonaltrainer #gains #workoutwithme #fitchicks #fitwomen #healthisnumberone #uglybuttsqueeze - 1 month ago

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Leg days be like.. #lightweight #uglybuttsqueeze #didyousquattoday #trainingday #thankstosh

Leg days be like.. #lightweight #uglybuttsqueeze #didyousquattoday #trainingday #thankstosh - 1 month ago

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I haven't squatted in over 2 1/2 years. 😱
Yes my bar is empty. Leg day finisher while easing my way back in. 
#peachperfect #legday #UglyButtSqueeze #🍑 #goals #weightlifting #gains #fitmom #fitfam #postpartum #myzone #700calories

I haven't squatted in over 2 1/2 years. Yes my bar is empty. Leg day finisher while easing my way back in. #peachperfect #legday #UglyButtSqueeze # #goals #weightlifting #gains #fitmom #fitfam #postpartum #myzone #700calories - 1 month ago

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Ending the night with a little fitness humor. #instafunny #fitnessfunny #funnymoms #funnyfitmom #funnycauseitstrue #squatlife #squeezethecheeks #uglybuttsqueeze

Ending the night with a little fitness humor. #instafunny #fitnessfunny #funnymoms #funnyfitmom #funnycauseitstrue #squatlife #squeezethecheeks #uglybuttsqueeze - 1 month ago

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Last week I only had a plate on each side, so I upped it to 10s on each side... Getting my weight up, Slowly but Surely 💪🏾😏🍑 #Legday #StrengthTraining #Fitness #Fitgirls #UglyButtSqueeze

Last week I only had a plate on each side, so I upped it to 10s on each side... Getting my weight up, Slowly but Surely 🏾 #Legday #StrengthTraining #Fitness #Fitgirls #UglyButtSqueeze - 2 months ago

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FULL LEG WORKOUT: 🏋🏻‍♀️🔥🔪
This leg day absolutely killed my legs, I could already feel it as I walked out the gym! I didn’t have a lot of time to get this one in, so unfortunately it was a little rushed but I still got up and got it done 💪🏻.
➖➖➖
Light 10 minute warmup on the treadmill at an incline.
- 5x 5 sumo deadlifts
- 5x 5 box squats
Superset the sumo deadlifts and box squats, remember to squeeze those glutes at the top of the movement.
- 3x 10 barbell hip thrusts
- 3x 10 lying hamstring curls
Superset the hip thrusts with the lying hamstring curls, those leggies will be dying by now ☝️.
- 3x 10 weighted frog pumps
- 3x 10 weighted hamstring glute bridges - Complete the frog pumps and hamstring curls as a superset and no rest in between sets. It is an absolute burnout, your glutes will thank me!
➖➖➖
Bookmark and save it for your next leg day! What are you training today? 🌟
➖➖➖
#gymshark #gymsharkwomen #gymshark66 #gymsharktrain #gymsharkspptted #uglybuttsqueeze #gymsharkleggings #movenourishbelieve #furtherfasterforever #gluteworkout #glutestransofrmation #booty #growthatbooty #bootytransformation #bootyprogress #bootyworkout #buttgains #bootygrowth #bootyfull #curves #legday #athlete #fitnessgirls #healthylife

FULL LEG WORKOUT: 🏋🏻‍♀️ This leg day absolutely killed my legs, I could already feel it as I walked out the gym! I didn’t have a lot of time to get this one in, so unfortunately it was a little rushed but I still got up and got it done 🏻. Light 10 minute warmup on the treadmill at an incline. - 5x 5 sumo deadlifts - 5x 5 box squats Superset the sumo deadlifts and box squats, remember to squeeze those glutes at the top of the movement. - 3x 10 barbell hip thrusts - 3x 10 lying hamstring curls Superset the hip thrusts with the lying hamstring curls, those leggies will be dying by now ️. - 3x 10 weighted frog pumps - 3x 10 weighted hamstring glute bridges - Complete the frog pumps and hamstring curls as a superset and no rest in between sets. It is an absolute burnout, your glutes will thank me! Bookmark and save it for your next leg day! What are you training today? #gymshark #gymsharkwomen #gymshark66 #gymsharktrain #gymsharkspptted #uglybuttsqueeze #gymsharkleggings #movenourishbelieve #furtherfasterforever #gluteworkout #glutestransofrmation #booty #growthatbooty #bootytransformation #bootyprogress #bootyworkout #buttgains #bootygrowth #bootyfull #curves #legday #athlete #fitnessgirls #healthylife - 2 months ago

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In all the years I’ve been lifting weights, squats are still so hard for me. 
My strength and conditioning coaches from college can definitely back me up on that statement.
😂🏐🏋🏻‍♀️
I like to blame it on my height, I’m 5’11 with shoes on and my legs make up 90% of my body, so it feels like it takes me FOREVERRRR to get down low. That’s why I practice, I practice doing light weight with a lot of reps making sure my form is okay.
•
•
BTW, don’t mind my Sling Blade under bite, that’s when I know I’m really pushing myself lol
•
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✨Clip 1- Pause Squats w/Safety Bar. 
Slow and controlled down and once the squat bar lightly taps the safely bars, PAUSE for about 2 seconds, take your shoulders off the squat bar just a smidge, then push back up through your heels, and SQUEEZE the booty at the top.
✨Clip 2-DB Sumo Deadlift into Sumo Stiff Leg Deadlift
•
•
Outfit ⬇️
Top-Target
SportsBra-VS
Leggings-Old Navy
#pausesquats #dbsumodeadlifts #dbsumosquats #tallgirlproblems #uglybuttsqueeze #legday #squats #asstograss

In all the years I’ve been lifting weights, squats are still so hard for me. My strength and conditioning coaches from college can definitely back me up on that statement. 🏐🏋🏻‍♀️ I like to blame it on my height, I’m 5’11 with shoes on and my legs make up 90% of my body, so it feels like it takes me FOREVERRRR to get down low. That’s why I practice, I practice doing light weight with a lot of reps making sure my form is okay. • • BTW, don’t mind my Sling Blade under bite, that’s when I know I’m really pushing myself lol • • Clip 1- Pause Squats w/Safety Bar. Slow and controlled down and once the squat bar lightly taps the safely bars, PAUSE for about 2 seconds, take your shoulders off the squat bar just a smidge, then push back up through your heels, and SQUEEZE the booty at the top. Clip 2-DB Sumo Deadlift into Sumo Stiff Leg Deadlift • • Outfit ️ Top-Target SportsBra-VS Leggings-Old Navy #pausesquats #dbsumodeadlifts #dbsumosquats #tallgirlproblems #uglybuttsqueeze #legday #squats #asstograss - 2 months ago

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Love/Hate #Legday 🥵
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1️⃣SQUATS (4x15) squats are one of the best exercises to develop the muscles in your legs 🦵 oh don’t forget that #uglybuttsqueeze I always have to remind you to squeeze lol. The squeeze is not only good for contracting your Glute muscles but the squeeze and pelvic tilt is also aligning your body. .
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2️⃣Lying Hamstring Curls (4x20) At my gym we don’t have this machine, this alter works pretty well. You wanna only come about half way to keep your hamstrings contracted.
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3️⃣Box Jumps (4x12) 
Slow mo jump 😂
I thought these were good until I found out I could get higher lol!! .
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4️⃣Leg extensions (4x15) .
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5️⃣Leg Press Machine (4x15x15) I do 15 normal feet shoulder length apart and then 15 toes pointed out to target more of the inner thighs 😁
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#Fitspo #Fitfam #GirlsWhoLift  #GymLife #jump #whitegirlgothops #NoPainNoGain #FitLife #GetStrong #Workout #musicvideos #music #dontgiveup #workifyouwantit #getthosegains #personaltrainer #nycfitness #nytrainer #fitnesschicks #gogetit #workoutvideos #putinwork #bootyworkouts #legday
#lowerbody #squeezeit #bettereveryday 
#progressnotperfection #strengthtraining

Love/Hate #Legday 🥵 . . . 1️⃣SQUATS (4x15) squats are one of the best exercises to develop the muscles in your legs 🦵 oh don’t forget that #uglybuttsqueeze I always have to remind you to squeeze lol. The squeeze is not only good for contracting your Glute muscles but the squeeze and pelvic tilt is also aligning your body. . . . 2️⃣Lying Hamstring Curls (4x20) At my gym we don’t have this machine, this alter works pretty well. You wanna only come about half way to keep your hamstrings contracted. . . 3️⃣Box Jumps (4x12) Slow mo jump I thought these were good until I found out I could get higher lol!! . . 4️⃣Leg extensions (4x15) . . 5️⃣Leg Press Machine (4x15x15) I do 15 normal feet shoulder length apart and then 15 toes pointed out to target more of the inner thighs . . . . . #Fitspo #Fitfam #GirlsWhoLift #GymLife #jump #whitegirlgothops #NoPainNoGain #FitLife #GetStrong #Workout #musicvideos #music #dontgiveup #workifyouwantit #getthosegains #personaltrainer #nycfitness #nytrainer #fitnesschicks #gogetit #workoutvideos #putinwork #bootyworkouts #legday #lowerbody #squeezeit #bettereveryday #progressnotperfection #strengthtraining - 2 months ago

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#humpdayvibes - because I struggle find a love leg day (#upperbodyday errrryy day ❤️❤️) Here’s a mini circuit from my awesome time in Park City, UT @silvermountainsportsclub 
1. Squats, I tap my booty to a low step/box and make a nice tight ugly butt squeeze at the top in this variation. 10-15 reps
2. Bicep cable curls , 10-15 reps
3. Stability ball plank ab pikes ab crunch. Pike + Crunch is one rep. 15-25 reps

Repeat 3-5x through

I use the alternate exercises to give my glutes a break between sets and work on total body toning.

#humpdayvibes - because I struggle find a love leg day (#upperbodyday errrryy day ️) Here’s a mini circuit from my awesome time in Park City, UT @silvermountainsportsclub 1. Squats, I tap my booty to a low step/box and make a nice tight ugly butt squeeze at the top in this variation. 10-15 reps 2. Bicep cable curls , 10-15 reps 3. Stability ball plank ab pikes ab crunch. Pike + Crunch is one rep. 15-25 reps Repeat 3-5x through I use the alternate exercises to give my glutes a break between sets and work on total body toning. - 2 months ago

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It's all about that ugly booty squeeze 🍑
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If your butt looks cute when you are lifting you are doing it wrong 😋 Just kidding!! Your butt can look cute but you absolutley should be squeezing those glutes! Be sure you are isomettically squeezing the glutes meaning just hardening the muscles and not moving your joints ie arching your back. We want the glutes to act as a stabilizer.
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So qo squeeze those glutes everybody! And have a fabulous Sunday 💜
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#fitfam2019 #bootypump #uglybuttsqueeze #cellulite #dimples #peach #upperlimitlifestyle #thickthighssaveslives #bootygains #fitchick #girlswholift #motivateyourself #liftheavy #strong #thiccisbeautiful #progress #stabilize #fitandthick #gainz #hipthrusts #sundayvibes #squeezethoseglutes #ULLS #titanstrong

It's all about that ugly booty squeeze . If your butt looks cute when you are lifting you are doing it wrong Just kidding!! Your butt can look cute but you absolutley should be squeezing those glutes! Be sure you are isomettically squeezing the glutes meaning just hardening the muscles and not moving your joints ie arching your back. We want the glutes to act as a stabilizer. . So qo squeeze those glutes everybody! And have a fabulous Sunday . . #fitfam2019 #bootypump #uglybuttsqueeze #cellulite #dimples #peach #upperlimitlifestyle #thickthighssaveslives #bootygains #fitchick #girlswholift #motivateyourself #liftheavy #strong #thiccisbeautiful #progress #stabilize #fitandthick #gainz #hipthrusts #sundayvibes #squeezethoseglutes #ULLS #titanstrong - 2 months ago

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Empty gym on leg day is the best. 
New routine, now to add weight.
#UglyButtSqueeze @ashleyjay_fit 
#peachperfect #freedomandfit #glutes #legday #humpday #weightlifting #🍑 #snapnation #lifestyle #motivation #fitfam #fitmom #momlife #postpartum #breastfeeding

Empty gym on leg day is the best. New routine, now to add weight. #UglyButtSqueeze @ashleyjay_fit #peachperfect #freedomandfit #glutes #legday #humpday #weightlifting # #snapnation #lifestyle #motivation #fitfam #fitmom #momlife #postpartum #breastfeeding - 2 months ago

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A must on #legday #stretching #uglybuttsqueeze #fitnessmotivation #healthy #healthylifestyle #2019 #texasliving #favorites #idislikepink but those #lulus 💓

A must on #legday #stretching #uglybuttsqueeze #fitnessmotivation #healthy #healthylifestyle #2019 #texasliving #favorites #idislikepink but those #lulus - 2 months ago

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The birthday... #happybirthday #uglybuttsqueeze #cumpleaños #oldman #MadrugadaEncore

The birthday... #happybirthday #uglybuttsqueeze #cumpleaños #oldman #MadrugadaEncore - 2 months ago

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Happy Monday!  Here’s an easy leg and core exercise set to try! 
15-20 sets each move, for 3-4 ROUNDS!  Keep it Slow and steady. (This video is sped up.) Tighten core as well. *Lunge Raises-Don’t let your knee go past your toes when you are lunging.  Hold for a moment when you bring leg up.  Make sure to alternate sides. *Sumo Squats-Stance should be a bit wider than shoulders & place your feet at an angle.  Add weight and hold in front of shoulders.  Squat as low as you can, and squeeze your bum once you come up. (#UglyButtSqueeze) And make sure to not let your knee go past your toes! *Calf Raises-Slightly hold onto bar, but don’t rely completely on it.  Plate added to add some height. 
Song: Overprotected(Darkchild Remix)-Britney Spears 
#Gymshark66 #Exercise #PostPartumFitness

Happy Monday! Here’s an easy leg and core exercise set to try! 15-20 sets each move, for 3-4 ROUNDS! Keep it Slow and steady. (This video is sped up.) Tighten core as well. *Lunge Raises-Don’t let your knee go past your toes when you are lunging. Hold for a moment when you bring leg up. Make sure to alternate sides. *Sumo Squats-Stance should be a bit wider than shoulders & place your feet at an angle. Add weight and hold in front of shoulders. Squat as low as you can, and squeeze your bum once you come up. (#UglyButtSqueeze ) And make sure to not let your knee go past your toes! *Calf Raises-Slightly hold onto bar, but don’t rely completely on it. Plate added to add some height. Song: Overprotected(Darkchild Remix)-Britney Spears #Gymshark66 #Exercise #PostPartumFitness - 2 months ago

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wow what’s this? a good quality video?? that’s not terribly edited? who am i?
📝 note to self: must improve bum (or film from different angle) so it doesn’t look like a squished raisin when i tense it lmao 🤣
had a hammie focus day today and it was a good’n •

1️⃣ RDL’s - pushed for 60kg after watching @kk_fit_ videos before my workout - they are so strong and motivating!! 4 x 10 (shown)
2️⃣ good mornings 30kg 3 x 12
3️⃣ hip thrusts 100kg 4 x 10
4️⃣ single leg hip thrusts on hamstring curl machine (also inspired by @kk_fit_) x 10 per leg SS frog pumps x 15 🤮
5️⃣ single leg RDL on cable AMRAP per leg for finisher • ❤️🏋🏼‍♀️🤸🏼‍♀️🏋🏼‍♀️🤸🏼‍♀️❤️

wow what’s this? a good quality video?? that’s not terribly edited? who am i? note to self: must improve bum (or film from different angle) so it doesn’t look like a squished raisin when i tense it lmao 🤣 had a hammie focus day today and it was a good’n • 1️⃣ RDL’s - pushed for 60kg after watching @kk_fit_ videos before my workout - they are so strong and motivating!! 4 x 10 (shown) 2️⃣ good mornings 30kg 3 x 12 3️⃣ hip thrusts 100kg 4 x 10 4️⃣ single leg hip thrusts on hamstring curl machine (also inspired by @kk_fit_ ) x 10 per leg SS frog pumps x 15 🤮 5️⃣ single leg RDL on cable AMRAP per leg for finisher • ️🏋🏼‍♀️🤸🏼‍♀️🏋🏼‍♀️🤸🏼‍♀️️ - 2 months ago

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Squats 🍑 new on of 5 at 90kgs 💥😌🤙🏼 #uglybuttsqueeze #makinggains

Squats new on of 5 at 90kgs 🤙🏼 #uglybuttsqueeze #makinggains - 2 months ago

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#uglybuttsqueeze 
Went to the gym after work this morning. Did a quick full body workout with some lighter weight on a couple things. I felt awesome at the beginning, but my body was obviously not having it because I struggled some. But I managed a new PR on rows, did 8 reps with my highest bench weight, and stayed at my highest sumo deadlift weight for 4x8. I took it easy on squats though because I still have yet to run 15 miles for the week. 
#girlswholift #girlswholiftheavy #runnerswholift #runnersofinstagram #bootygains #gymstagram #goldsgym #motivation #runnerbabe #gymbabe #coupleswholift #coupleswhoworkout #humpday #girlswithtattoos #gains #gymsharkwomen #gymshark66 #chasingthegains

#uglybuttsqueeze Went to the gym after work this morning. Did a quick full body workout with some lighter weight on a couple things. I felt awesome at the beginning, but my body was obviously not having it because I struggled some. But I managed a new PR on rows, did 8 reps with my highest bench weight, and stayed at my highest sumo deadlift weight for 4x8. I took it easy on squats though because I still have yet to run 15 miles for the week. #girlswholift #girlswholiftheavy #runnerswholift #runnersofinstagram #bootygains #gymstagram #goldsgym #motivation #runnerbabe #gymbabe #coupleswholift #coupleswhoworkout #humpday #girlswithtattoos #gains #gymsharkwomen #gymshark66 #chasingthegains - 2 months ago

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Never thought I would be this strong, but hard work is paying off. Not perfect but I’ll get there. 💪🏻 185lbs #uglybuttsqueeze

Never thought I would be this strong, but hard work is paying off. Not perfect but I’ll get there. 🏻 185lbs #uglybuttsqueeze - 2 months ago

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Another day another hip thrust/butt squeeze, doing these daily now. Variations of tempo, weight, reps. Got to keep the glutes 🔥
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#hipthrusts #squeeze #uglybuttsqueeze #variations #glutes #humpday #fatloss #endomorph #dowhatsuitsyou #keepthegluteshot
#femalefitness

Another day another hip thrust/butt squeeze, doing these daily now. Variations of tempo, weight, reps. Got to keep the glutes _____________________________________ #hipthrusts #squeeze #uglybuttsqueeze #variations #glutes #humpday #fatloss #endomorph #dowhatsuitsyou #keepthegluteshot #femalefitness - 2 months ago

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#motivationmonday brought to you by LEG DAY. 🍑 .
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Try this superset:
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1️⃣ Deficit Pulse Sumo Squats
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2️⃣ Deficit Sumo RDLs (sorry for the video, I didn’t feel like retaking it👀)
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Make sure you’re always using the mind-muscle connection. It’s a real scientific thing, not just a funny thing people always say you should do. It truly makes a difference when you focus your mind on what muscles you’re trying to work.
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Also: when you’re trying to activate your glutes, make sure you’re always hitting that #uglybuttsqueeze every single exercise! It ain’t pretty, but it’s darn effective. .
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What workout did you do in this fine Monday?? ⤵️
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#motivationmonday brought to you by LEG DAY. . . Try this superset: . 1️⃣ Deficit Pulse Sumo Squats . 2️⃣ Deficit Sumo RDLs (sorry for the video, I didn’t feel like retaking it) . Make sure you’re always using the mind-muscle connection. It’s a real scientific thing, not just a funny thing people always say you should do. It truly makes a difference when you focus your mind on what muscles you’re trying to work. . Also: when you’re trying to activate your glutes, make sure you’re always hitting that #uglybuttsqueeze every single exercise! It ain’t pretty, but it’s darn effective. . . What workout did you do in this fine Monday?? ️ . . . - 2 months ago

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GRUNGE or GLAMOUR?
💖
Why not love both? Today I literally practiced doing my hair. I'm going back to work full-time soon and I want to have good looking hair most days. 💖
The question is how to do it all. I listed a few #worklifebalance  #hacks in my story. Share in comments below if you have more. I know you do. Or is it really #worklifeharmony as Jeff Bezos mentioned? 💖
Typically I talk about my 
#passionforfitness, or 
#mentalstrength 
#myfamily 
#fulltimefifthwheelerlife, and our 
#sidehustle. 
But I don't always talk about my #9to5 💖
I think these hacks are helpful for anyone who's #tryingtojuggle or #prioritize one more job, hobby or responsibility. I bet for many they feel like how on Earth am I going to fit in my workout?!?
💖
Bottom line not everyday or every moment needs to be a glamour moment. I love my grunge. Check out the last two videos for my lift heavy ugly but squeeze leg workout exercises. Do things that give you energy!! At work, at home, on your own time... Do things that give you enough.
💖
Everything needs happy harmony. Grunge and glamour. High reps and lift heavy. Mix it up. Last Sunday I focused on high rep sets as well as many sets. This week I focused on medium to heavy weight with decent to few reps. Try to aim for 10 but as you'll see on leg press only got three... All those 45s though. Ugh. 💖
Yes this is California me wishing we had 82 degree weather instead of 67 in my red shorts and white T. Even in January.

#grunge #glamour #liftyheavy #repitout #balance#notperfection #uglybuttsqueeze #dontjudgemygrunge #doyou #workingmomlife #remotework #thathair #redshorts #fitmomlife #legday #transitions #dontstress #prepare #babysteps #worklifeharmony

GRUNGE or GLAMOUR? Why not love both? Today I literally practiced doing my hair. I'm going back to work full-time soon and I want to have good looking hair most days. The question is how to do it all. I listed a few #worklifebalance #hacks in my story. Share in comments below if you have more. I know you do. Or is it really #worklifeharmony as Jeff Bezos mentioned? Typically I talk about my #passionforfitness , or #mentalstrength #myfamily #fulltimefifthwheelerlife , and our #sidehustle . But I don't always talk about my #9to5 I think these hacks are helpful for anyone who's #tryingtojuggle or #prioritize one more job, hobby or responsibility. I bet for many they feel like how on Earth am I going to fit in my workout?!? Bottom line not everyday or every moment needs to be a glamour moment. I love my grunge. Check out the last two videos for my lift heavy ugly but squeeze leg workout exercises. Do things that give you energy!! At work, at home, on your own time... Do things that give you enough. Everything needs happy harmony. Grunge and glamour. High reps and lift heavy. Mix it up. Last Sunday I focused on high rep sets as well as many sets. This week I focused on medium to heavy weight with decent to few reps. Try to aim for 10 but as you'll see on leg press only got three... All those 45s though. Ugh. Yes this is California me wishing we had 82 degree weather instead of 67 in my red shorts and white T. Even in January. #grunge #glamour #liftyheavy #repitout #balance #notperfection #uglybuttsqueeze #dontjudgemygrunge #doyou #workingmomlife #remotework #thathair #redshorts #fitmomlife #legday #transitions #dontstress #prepare #babysteps #worklifeharmony - 2 months ago

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Huevos Rancheros #myway (although I do wish I had black beans instead of refried) #ohwell 💪
I'm #babysteppin my way to #cleaneating
💪
I was going to post some videos of my #legday this afternoon.... But this food was just so much prettier than #uglybuttsqueeze 😂
💪
I'll get over myself and share workout videos tomorrow. 😂
💪
INGREDIENTS BELOW:
➡️Sweet potatoes baked and sliced.
➡️Refried beans.
➡️2 or 3 eggs. I fried mine because I #lovethatyolk ➡️Arugula
➡️S & P for seasoning
➡️4 or 5 colorful small baby tomatoes
➡️3 or 4 mini peppers sliced.
💪
Layer it all together the way you like it. #breakopenthatyolk and ENJOY!

#postworkoutsnack #foodisfuel #foodisfuelnottherapy
#MealPrep #breakfastofchamps💪 #healthychoices #healthandwellness #nutrition #healthandfitness #yum #healthandwellness #healthylifestyle #liftheavy #liftoften

Huevos Rancheros #myway (although I do wish I had black beans instead of refried) #ohwell I'm #babysteppin my way to #cleaneating I was going to post some videos of my #legday this afternoon.... But this food was just so much prettier than #uglybuttsqueeze I'll get over myself and share workout videos tomorrow. INGREDIENTS BELOW: ️Sweet potatoes baked and sliced. ️Refried beans. ️2 or 3 eggs. I fried mine because I #lovethatyolk ️Arugula ️S & P for seasoning ️4 or 5 colorful small baby tomatoes ️3 or 4 mini peppers sliced. Layer it all together the way you like it. #breakopenthatyolk and ENJOY! #postworkoutsnack #foodisfuel #foodisfuelnottherapy #MealPrep #breakfastofchamps #healthychoices #healthandwellness #nutrition #healthandfitness #yum #healthandwellness #healthylifestyle #liftheavy #liftoften - 2 months ago

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Glute day! 🍑 
Started with some banded warm ups (videos 1-3).
Then did some straight leg dead lift, Nordic drops (really tough in general and especially for this noob!), hip thrusts because #thrustisamust, some frog pumps and not shown are some glute bridges. .
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#gluteday #getfit #uglybuttsqueeze #growglutesgrow #queenieke #queeniekebrand #queeniekefit

Glute day! Started with some banded warm ups (videos 1-3). Then did some straight leg dead lift, Nordic drops (really tough in general and especially for this noob!), hip thrusts because #thrustisamust , some frog pumps and not shown are some glute bridges. . . . #gluteday #getfit #uglybuttsqueeze #growglutesgrow #queenieke #queeniekebrand #queeniekefit - 2 months ago

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Every single day, I'm going to make something great ☀
Had a killer leg session on my 9th day of #Gymshark66 and honestly I feel 💯!
For the first time ever in the gym, I didn't care about how much I was squatting - not comparing to others, but comparing to myself, my past lifts. I tend to be so hard on myself when I don't lift what I use to, but today, all I focused on was my form on each rep and pushing through to the next exercise 💪 Here's to the happiest version of ME ❤
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@gymsharkwomen @gymshark @gymsharktrain
#Gymshark66 #Gymshark #GymsharkWomen #BeAVisionary #legday #gettingitdone #booty #glutes #goals #gainz #gym #fitness #myjourney #progress #healthy #balance #happy #selflove #strongandsexy #outfitonpoint #neverskiplegday #uglybuttsqueeze #peachy #squats #squatbooty #motivated #dedicated #nojudgement #chickswholift #bossbabe

Every single day, I'm going to make something great Had a killer leg session on my 9th day of #Gymshark66 and honestly I feel ! For the first time ever in the gym, I didn't care about how much I was squatting - not comparing to others, but comparing to myself, my past lifts. I tend to be so hard on myself when I don't lift what I use to, but today, all I focused on was my form on each rep and pushing through to the next exercise Here's to the happiest version of ME . . @gymsharkwomen @gymshark @gymsharktrain #Gymshark66 #Gymshark #GymsharkWomen #BeAVisionary #legday #gettingitdone #booty #glutes #goals #gainz #gym #fitness #myjourney #progress #healthy #balance #happy #selflove #strongandsexy #outfitonpoint #neverskiplegday #uglybuttsqueeze #peachy #squats #squatbooty #motivated #dedicated #nojudgement #chickswholift #bossbabe - 2 months ago

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Travis is still learning how to record my lifts 😜 so you only get 1.5 squats worth here 🤣 this was my third set of 3 at 190lbs so I struggled for a sec to get back up ... but I did it! 🦵🏻💪🏻 I am excited to see what my new ORM will be later this week! 🤓

Call me crazy but I LOVE training legs! I love that 🔥🔥🔥feeling you get in your quads when you feel like you can’t lift anymore but somehow squeeze out another rep or two. ⚡️💥 && then when you get that rest period & your legs feel like numb rubber bands! 🙌🏼 so good! 
#squats #legday #bootybuilding #strongwomen #stronglegs #liftheavy #fitnessmotivation #girlswholift #gym #gymtime #getlow #push #uglybuttsqueeze #flex #squeezethecheeks #focus #breathe #pushyourselfharder #pushyourlimits #makeupandmuscles #passion #lovetolift #liftstrong #strong #fitness

Travis is still learning how to record my lifts so you only get 1.5 squats worth here 🤣 this was my third set of 3 at 190lbs so I struggled for a sec to get back up ... but I did it! 🦵🏻🏻 I am excited to see what my new ORM will be later this week! 🤓 Call me crazy but I LOVE training legs! I love that feeling you get in your quads when you feel like you can’t lift anymore but somehow squeeze out another rep or two. && then when you get that rest period & your legs feel like numb rubber bands! 🏼 so good! #squats #legday #bootybuilding #strongwomen #stronglegs #liftheavy #fitnessmotivation #girlswholift #gym #gymtime #getlow #push #uglybuttsqueeze #flex #squeezethecheeks #focus #breathe #pushyourselfharder #pushyourlimits #makeupandmuscles #passion #lovetolift #liftstrong #strong #fitness - 2 months ago

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Well. 🙈I wouldn’t typically put my ass on blast.... BUTT 😂 I learned the phrase “ugly butt” from my favorite trainer, and I can’t work my glutes without thinking it. It’s a fact, you can’t properly work glutes without making an ugly butt!! 🤷🏼‍♀️ You have to SQUEEZE your butt cheeks together like (insert your own humor!) & not until then are you activating the glute.  Let me know what you think about during your next butt sesh! 🤣  Also. The seated, super restricted, bend forward thing you see me doing here is one of my new favorite ham finishers. Legs straight out in front of you, feet in “pencil point” & chest up! Teeniest bend forward & BAM to the hams! Lol Try it. It’s a lot harder than it looks! My hams & glutes are right-n-tight & up next on the #hitlist is the rest muscle! 💪🏼🖤✌🏼 #uglybuttsqueeze #ladybeast #staythepath #cantstopwontstop #gbooklahoma

Well. I wouldn’t typically put my ass on blast.... BUTT I learned the phrase “ugly butt” from my favorite trainer, and I can’t work my glutes without thinking it. It’s a fact, you can’t properly work glutes without making an ugly butt!! 🤷🏼‍♀️ You have to SQUEEZE your butt cheeks together like (insert your own humor!) & not until then are you activating the glute. Let me know what you think about during your next butt sesh! 🤣 Also. The seated, super restricted, bend forward thing you see me doing here is one of my new favorite ham finishers. Legs straight out in front of you, feet in “pencil point” & chest up! Teeniest bend forward & BAM to the hams! Lol Try it. It’s a lot harder than it looks! My hams & glutes are right-n-tight & up next on the #hitlist is the rest muscle! 🏼🖤🏼 #uglybuttsqueeze #ladybeast #staythepath #cantstopwontstop #gbooklahoma - 2 months ago

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#HumpDay and #workoutwednesday all in one! My favorite #posteriorchain exercise is the Cable Pull Through! One year ago exactly I began using this exercise 2-3x/wk at only 15lbs for 3 sets of 8. Today I'm at 60lbs for 4×16! I have loved the strength I've gained from such a simple exercise! 💪🍑
I love #cablepullthroughs because they are similar to kettlebell swings, but with much less complexity and risk. The cable pull through loads the hamstrings, glutes, and lower back throughout the entire range of motion and set, unlike the swing. Time under tension is often responsibles for muscle hypertrophy (growth), primarily due to increased eccentric loading and an increased state of metabolic by-product buildup in muscle (since the muscle is forced to stay in a controlled, contracted state).
How: Be sure to not load the movement first by bending the knees or having the arms supporting the load. Rather, allow the hips to bend, reaching your hands far back in between the legs towards the weight stack, with a flat back, for maximal stretch. Contract the glutes and focus on using ONLY the glutes to provide the force to bring yourself back to upright. Yep, don't forget that #uglybuttsqueeze at the end! 😉 Many lifters fail to utilize their hamstrings, glutes, and stretch reflexes due to poor hip hinging mechanics or fundamental muscular development and strength, in which the cable pull through could and should be used to help develop them further. Personally, I have found doing these prior to both Squats and Hip Thrusts gives me much better control of those movements.
Cant get to the gym? This can easily be done anywhere with resistance bands!
Have a great day, friends!
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#bootyday #buildthatbooty #gluteworkout #progressiveoverload #progressnotperfection #hypertrophy #naturalbodybuilding #gymrat #fitlife #fitfluential #brainsandgains #eatcleantraindirty #competitionprep #futurefigurecompetitor #girlswholift #womenwithmuscle #strongnotskinny #strongerbyscience #fitnessnerd #fitnashville #musiccityfit #nashvillefit

#HumpDay and #workoutwednesday all in one! My favorite #posteriorchain exercise is the Cable Pull Through! One year ago exactly I began using this exercise 2-3x/wk at only 15lbs for 3 sets of 8. Today I'm at 60lbs for 4×16! I have loved the strength I've gained from such a simple exercise! I love #cablepullthroughs because they are similar to kettlebell swings, but with much less complexity and risk. The cable pull through loads the hamstrings, glutes, and lower back throughout the entire range of motion and set, unlike the swing. Time under tension is often responsibles for muscle hypertrophy (growth), primarily due to increased eccentric loading and an increased state of metabolic by-product buildup in muscle (since the muscle is forced to stay in a controlled, contracted state). How: Be sure to not load the movement first by bending the knees or having the arms supporting the load. Rather, allow the hips to bend, reaching your hands far back in between the legs towards the weight stack, with a flat back, for maximal stretch. Contract the glutes and focus on using ONLY the glutes to provide the force to bring yourself back to upright. Yep, don't forget that #uglybuttsqueeze at the end! Many lifters fail to utilize their hamstrings, glutes, and stretch reflexes due to poor hip hinging mechanics or fundamental muscular development and strength, in which the cable pull through could and should be used to help develop them further. Personally, I have found doing these prior to both Squats and Hip Thrusts gives me much better control of those movements. Cant get to the gym? This can easily be done anywhere with resistance bands! Have a great day, friends! . . . . #bootyday #buildthatbooty #gluteworkout #progressiveoverload #progressnotperfection #hypertrophy #naturalbodybuilding #gymrat #fitlife #fitfluential #brainsandgains #eatcleantraindirty #competitionprep #futurefigurecompetitor #girlswholift #womenwithmuscle #strongnotskinny #strongerbyscience #fitnessnerd #fitnashville #musiccityfit #nashvillefit - 3 months ago

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LOL clearly not happy about #legday 🦵🏼😩 But it’s the last week of #liift4 😵 and I gotta finishing strong. I love looking in the mirror and seeing the #progress I’ve made 🤘🏼 💯 recommend this program. It’s fun, fast paced, and only 30-40 min 4 days a week!
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Outfit @bejuststrong. Use EJMERTZ10 for a 10% discount 🎊💸
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#bestrong #befearless #bebeautiful #uglybuttsqueeze #thethrustisamust #juststrongclothing #fitnesslife #femalefitness #fitmom #momswithmuscle #beachbodyondemand #workinprogress #dedication #domore #movenourishbelieve #bodypositive #femaleempowerment #relentless #goaldigger #disciplineequalsfreedom #progressnotperfection #embracetheprocess #lovethighself #fitnesstransformation #selflove #beautifulbadass #girlswithtatts

LOL clearly not happy about #legday 🦵🏼 But it’s the last week of #liift4 and I gotta finishing strong. I love looking in the mirror and seeing the #progress I’ve made 🤘🏼 recommend this program. It’s fun, fast paced, and only 30-40 min 4 days a week! . . Outfit @bejuststrong. Use EJMERTZ10 for a 10% discount . . #bestrong #befearless #bebeautiful #uglybuttsqueeze #thethrustisamust #juststrongclothing #fitnesslife #femalefitness #fitmom #momswithmuscle #beachbodyondemand #workinprogress #dedication #domore #movenourishbelieve #bodypositive #femaleempowerment #relentless #goaldigger #disciplineequalsfreedom #progressnotperfection #embracetheprocess #lovethighself #fitnesstransformation #selflove #beautifulbadass #girlswithtatts - 3 months ago

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My leg/booty workout from today was amazing. I'll be nice and sore for surgery tomorrow 😅😅
☆☆
#Workout #workoutmotivation #workouts #workouttime #workoutvideo #workoutoftheday #workoutflow #workoutroutine #Legday  #workoutinspiration #workoutmode #workoutgirl #workoutideas #mombod #momswithmuscles #cellulite #uglybuttsqueeze #peachgang #thicc #quad #hamstrings #booty #hashimotos #thyroidcancer #weightlossjourney #girlswithmuscle #momswholift

My leg/booty workout from today was amazing. I'll be nice and sore for surgery tomorrow ☆☆ #Workout #workoutmotivation #workouts #workouttime #workoutvideo #workoutoftheday #workoutflow #workoutroutine #Legday #workoutinspiration #workoutmode #workoutgirl #workoutideas #mombod #momswithmuscles #cellulite #uglybuttsqueeze #peachgang #thicc #quad #hamstrings #booty #hashimotos #thyroidcancer #weightlossjourney #girlswithmuscle #momswholift - 3 months ago

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𝕭𝖆𝖇𝖞 𝕲𝖔𝖙 𝕭𝖆𝖈𝖐 tomorrow at 3:00PM ! Go to ➡️ ᴡᴡᴡ.ғɪᴛʙᴇᴀᴜᴛɪᴇs239.ᴄᴏᴍ and sign up !!! #babygotback #squatlife #uglybuttsqueeze #squeezethepeach #naples #bonita #capecoral #mompreneurs #fitnessmotivation

𝕭𝖆𝖇𝖞 𝕲𝖔𝖙 𝕭𝖆𝖈𝖐 tomorrow at 3:00PM ! Go to ️ ᴡᴡᴡ.ғɪᴛʙᴇᴀᴜᴛɪᴇs239.ᴄᴏᴍ and sign up !!! #babygotback #squatlife #uglybuttsqueeze #squeezethepeach #naples #bonita #capecoral #mompreneurs #fitnessmotivation - 3 months ago

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🍑 Issa Booty Day 🍑
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If your butt looks pretty while you are lifting, you are doing something wrong 😋 I'm talking about the ugly butt squeeze! Squeezing those glutes during squats or hip thrusts can really maximize the effectiveness of the exercises. So remember to squeeze those glutes!
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Be sure to like and save my full workout below! Happy Thursday Everybody!
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🔹️Smith kneeling squats 3x12
🔹️Smith lunge with knee raise 3x12
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🔹️Good mornings 3x12
🔹️Deadlifts 4x10
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🔹️Cable pull throughs 3x12
🔹️Cable straight leg deadlifts 3x12
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🔹️Glute pushdowns 3x12
🔹️Weighted sumo squats 3x12
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🔹️Abductor 3x12
🔹️Adductor 3x12
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🔹️Glute bridges to failure
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#fitfam2018 #uglybuttsqueeze #legdayisthebestday #booty #iam1stphorm #tilyoucollapse #glutes #squats #thicc #HIIT #strong #girlswholift #fitgirl #thickthighssaveslives #bootygoals #getfit #thiccisbeautiful #progress #gainz #fitness #getfit #squeezethoseglutes

Issa Booty Day . If your butt looks pretty while you are lifting, you are doing something wrong I'm talking about the ugly butt squeeze! Squeezing those glutes during squats or hip thrusts can really maximize the effectiveness of the exercises. So remember to squeeze those glutes! . Be sure to like and save my full workout below! Happy Thursday Everybody! . . ️Smith kneeling squats 3x12 ️Smith lunge with knee raise 3x12 ️Good mornings 3x12 ️Deadlifts 4x10 ️Cable pull throughs 3x12 ️Cable straight leg deadlifts 3x12 ️Glute pushdowns 3x12 ️Weighted sumo squats 3x12 ️Abductor 3x12 ️Adductor 3x12 ️Glute bridges to failure . . #fitfam2018 #uglybuttsqueeze #legdayisthebestday #booty #iam1stphorm #tilyoucollapse #glutes #squats #thicc #HIIT #strong #girlswholift #fitgirl #thickthighssaveslives #bootygoals #getfit #thiccisbeautiful #progress #gainz #fitness #getfit #squeezethoseglutes - 3 months ago

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last weeks deload squats, finally feeling like my squat technique is improving again 😦 #uglybuttsqueeze

last weeks deload squats, finally feeling like my squat technique is improving again 😦 #uglybuttsqueeze - 3 months ago

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I think my form needs some improvement... && this is why I am going to start videoing my workouts! •
There is always room for improvement! 💪🏻 and like I have said in the past form & control are just as important to me as the lift itself! 👊🏻
•
255lbs for 3 sets of 4 •
#deadlift #liftheavy #controltheweight #focus #form #mombod #control #alwaysroomforimprovement #goals #goldsgym #strongwomen #strong #makeupandmuscles #hexbar #255 #motivation #gymaddict #gymlife #bootybuilding #uglybuttsqueeze #icandobetter #iwilldobetter #changeisgood #liftlikeagirl

I think my form needs some improvement... && this is why I am going to start videoing my workouts! • There is always room for improvement! 🏻 and like I have said in the past form & control are just as important to me as the lift itself! 🏻 • 255lbs for 3 sets of 4 • #deadlift #liftheavy #controltheweight #focus #form #mombod #control #alwaysroomforimprovement #goals #goldsgym #strongwomen #strong #makeupandmuscles #hexbar #255 #motivation #gymaddict #gymlife #bootybuilding #uglybuttsqueeze #icandobetter #iwilldobetter #changeisgood #liftlikeagirl - 3 months ago

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Yesterday I had a workout partner, I will not disclose her age but this woman puts 25 year olds to shame in a gym.  It’s never too late to begin a new journey to a healthier happier life.  Exercising regularly increases the production of endorphins  which are known to help produce positive feelings, it increases your energy levels, it can reduce the risk of chronic disease, helps keep your MENTAL HEALTHY--- the benefits are endless, bottom line is staying active keeps your mind body and soul healthy.  Not a  fan of gyms??? get creative and find other ways to stay active.  A still body now will turn into a crippled  body later. •
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Med ball crunches with cable pull 
Kneeling rope pull down 
Cable deadlift 
Barbell hip thrust 
Dumbbell dead lift •
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#momsthatlift🏋🏻‍♀️ #fitmomma #legs #mom #everydayislegday #legsandbooty #glutes #growth #consistency #consistencyiskey #motivation #motivational #fitishealthy #foundmypassion #getfit #buildingabooty #buldingnotbuying #builtisbetter #bodyunderconstruction #uglybuttsqueeze #strongereveryday #work #training #obsessed #gymaddict #tips #growtheglutes #getuncomfortable #starttoday #getfit

Yesterday I had a workout partner, I will not disclose her age but this woman puts 25 year olds to shame in a gym.  It’s never too late to begin a new journey to a healthier happier life.  Exercising regularly increases the production of endorphins  which are known to help produce positive feelings, it increases your energy levels, it can reduce the risk of chronic disease, helps keep your MENTAL HEALTHY--- the benefits are endless, bottom line is staying active keeps your mind body and soul healthy.  Not a  fan of gyms??? get creative and find other ways to stay active.  A still body now will turn into a crippled  body later. • • • Med ball crunches with cable pull  Kneeling rope pull down  Cable deadlift  Barbell hip thrust  Dumbbell dead lift • • • #momsthatlift 🏋🏻‍♀️ #fitmomma #legs #mom #everydayislegday #legsandbooty #glutes #growth #consistency #consistencyiskey #motivation #motivational #fitishealthy #foundmypassion #getfit #buildingabooty #buldingnotbuying #builtisbetter #bodyunderconstruction #uglybuttsqueeze #strongereveryday #work #training #obsessed #gymaddict #tips #growtheglutes #getuncomfortable #starttoday #getfit - 3 months ago

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Happy Sunday Bumday 🍑 My fasted weight was 111.9lbs! I’m surprised cuz we’ve been bulking but this week I actually lowered my carb intake so maybe I should be so surprise lol 😅 This morning I had a great leg workout. 💪🏼 In this video, I’m doing my 5th set which is a dropset and I made sure to squeeze the sh!t out of my booty. 🍑 For my 6th/last set, I burned it out with my starting weight/warmup weight (not shown) by hitting 20 reps or until failure. 💕 #uglybuttsqueeze 🥤shakercup & belt @gotprotein 👖 leggings @blackstonelabs_official

Happy Sunday Bumday My fasted weight was 111.9lbs! I’m surprised cuz we’ve been bulking but this week I actually lowered my carb intake so maybe I should be so surprise lol This morning I had a great leg workout. 🏼 In this video, I’m doing my 5th set which is a dropset and I made sure to squeeze the sh!t out of my booty. For my 6th/last set, I burned it out with my starting weight/warmup weight (not shown) by hitting 20 reps or until failure. #uglybuttsqueeze 🥤shakercup & belt @gotprotein leggings @blackstonelabs_official - 3 months ago

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𝗕𝗔𝗕𝗬 𝗚𝗢𝗧 𝗕𝗔𝗖𝗞 𝑻𝒐𝒎𝒐𝒓𝒐𝒘 𝒂𝒕 10:00𝑨𝑴!!! Grab the girls and lets grow that 🍑!!!! Sign up at www.fitbeauties239.com.  #fitstagram #fitnessqueen #fortmyers #capecoral #fortmyers #bootyfordays #gluteworkout #naples #uglybuttsqueeze

𝗕𝗔𝗕𝗬 𝗚𝗢𝗧 𝗕𝗔𝗖𝗞 𝑻𝒐𝒎𝒐𝒓𝒐𝒘 𝒂𝒕 10:00𝑨𝑴!!! Grab the girls and lets grow that !!!! Sign up at www.fitbeauties239.com. #fitstagram #fitnessqueen #fortmyers #capecoral #fortmyers #bootyfordays #gluteworkout #naples #uglybuttsqueeze - 3 months ago

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5x5 at 225 💪 Hoping to be at 315 in about six months 🏋🏼‍♀️ #deadliftsfordays #scientistswholift #progressnotperfection #formcheck #grindeveryday #liftheavy #fitcheck #uglybuttsqueeze #weirddeadliftface

5x5 at 225 Hoping to be at 315 in about six months 🏋🏼‍♀️ #deadliftsfordays #scientistswholift #progressnotperfection #formcheck #grindeveryday #liftheavy #fitcheck #uglybuttsqueeze #weirddeadliftface - 3 months ago

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#Repost Oh you trying to grow BOOTY Booty?! Respect !!! @vannahthevicious with @get_repost
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🍑Hump day Progress💪go follow @dianaruizfit For great glute routines!💋 🍑 🍑 🍑 🍑 .
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@fitnessfactorylv #gluteday #humpday #happyhumpday #gymmotivation #gymgirls #gymchicks #fitchicks #progress #putinwork #smithmachine #gymnights #gettingthere #uglybuttsqueeze #fitnessjourney #fitlife #fitnessfactory #nike #nikeshoes #hightops #freshkicks #bootybands #gymdaily #resistancebandsworkout #slowandsteady #glutes #peachday

#Repost Oh you trying to grow BOOTY Booty?! Respect !!! @vannahthevicious with @get_repost ・・・ Hump day Progressgo follow @dianaruizfit For great glute routines! . . . @fitnessfactorylv #gluteday #humpday #happyhumpday #gymmotivation #gymgirls #gymchicks #fitchicks #progress #putinwork #smithmachine #gymnights #gettingthere #uglybuttsqueeze #fitnessjourney #fitlife #fitnessfactory #nike #nikeshoes #hightops #freshkicks #bootybands #gymdaily #resistancebandsworkout #slowandsteady #glutes #peachday - 3 months ago

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Literally spent an hour doing bench squats and pulse lunges today 🤣  75kg and had to mute my grunts 😁
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#squats #squeeze #uglybuttsqueeze #goingheavy #slowtempo #explodeup #squatvariations #legday #femalestrength #femalefitness #hamstrings #glutes #quads #grunts

Literally spent an hour doing bench squats and pulse lunges today 🤣 75kg and had to mute my grunts _____________________________________________ #squats #squeeze #uglybuttsqueeze #goingheavy #slowtempo #explodeup #squatvariations #legday #femalestrength #femalefitness #hamstrings #glutes #quads #grunts - 3 months ago

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