Workouts


This 20 minute mini band workout will focus on targeting and activating your glutes. NO repeat exercises. For this at home glute workout, all you need is a mini band and a mat. Grab your booty band and let’s grow strong glutes! THE WORKOUT: 30 sec work 15 sec rest THE EXERCISES: Lateral walk Banded squat Lateral taps Reverse taps Jump squats Sumo squat Squat hold Squat pulse Reverse lunge (L) Glute kickback (L) Single RDL (L) Reverse lunge (R) Glute kickback (R) Single RDL (R) Jump lunges Jumping jacks Glute abduction......

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Back Workout + Biceps For Women | Extended Workout

Today’s workout helps blast back fat and how to shape and tone your back muscles while growing your biceps! I might have had a little too much fun in the gym today 😆 These exercises could be separated into two different workouts. THE WORKOUT: Superset 1 | 4 sets 12 Dumbbell incline curl 12 Dumbbell concentration curls Superset 2 | 4 sets 12 Dumbbell zottman curl 12 Dumbbell single hammer curl Exercise | 5 sets 10 Incline reverse fly Superset 3 | 3 sets 8 incline single curl 8 single preacher curl......

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Best Lower Ab Exercises for Women

If you are anything like every woman out there, then there’s probably one area on your body you feel you can’t work enough: abs. Your lower abs, to be exact. After all, which woman wants to go around showing off what she thinks is a unflattering belly now that it is bikini season? However, sometimes it seems that no amount of workout is enough to make the difference. But, there’s a reason for that, and it’s simpler than you thought. The secret to toned core muscles and sculpted V-cut is not only......

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Bad-Ass 15-Minute Hotel Room Workout that Keeps You Fit While Traveling

There’s something so freeing about going on a trip (even if it’s a short one) that makes even the most dedicated gym-goers loosen up on their healthy habits. So, whether you’re packing up for business or pleasure, traveling has its way of throwing you off the workout game. And even though taking some time off the gym won’t cause your muscles to lose mass overnight, it’s always best to stay ahead of the game and (why not?) stop feeling guilty and zapped out of energy from becoming one with your hotel room......

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9 Underrated Exercises You Should Own Right Away

You’ve probably read all sorts of articles that tout the benefits of squats, push-ups, and crunches. As effective as your typical workout routine might be, tweaking it a bit from time to time not only challenges your muscles in new ways but also keeps you from cruising through the movements on auto-pilot. Before your neck gives out from doing crunches, step out of your comfort zone and give these 9 frequently forgotten exercises a try! After all, research agrees… Changing up your workout regimen now and then leads to better training results.......

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Let’s be honest ladies – we all want a nice booty. Jen Selter built an empire around hers. There’s nothing wrong with admiring nice glutes, but lets build some! And for my bikini competitors out there, one of the most common complaints in the bikini prep world is building the hammy to glute tie in. Well, you’re going to learn today! Make sure you warm up and stretch before any workout. However, it’s even more important with hamstring and glute work to ensure your hips, hamstrings, quads, and glutes are ready to......

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Why You're Doing Squats Wrong

Acknowledged as the most essential exercise for any fitness goal, the squat is also one of the most difficult exercises to perform properly. Few exercises work as many muscles simultaneously as the squat, making it a brilliant multi-purpose workout ensuring muscle growth and fat burning for your glutes, core, and legs. However, because so much of your body is engaged during a squat, it’s easy to have poor technique. Whether you are doing air squats or heavy weight, you will not reap desired benefits or worse, injure yourself.   Here are the......

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