My DirtyZone - posts of "trainwithtay" from "onlyfans"

HEY FRIENDS 🤗 hope your having an amazing week!! I’m working..

HEY FRIENDS 🤗 hope your having an amazing week!! I’m working on a lower body leg day left that requires NO UPPER BODY ASSISTANCE 💯 it is possible to get a good lower body workout with little to no stress on the upper body 👊🏼 there will be TWO SEPARATE LIFTS! One will be a machine version 🏋🏽‍♀️ and one a body weight version ⚖️ WHAT ARE SOME MORE WORKOUTS YOU WOULD LIKE TO SEE? Drop them below ⬇️⬇️

2021-03-31 01:12:11 +0000 UTC View Post

LIVE COMING NEXT WEEK 🎥 with special guest 🥰😍 suggestions on..

LIVE COMING NEXT WEEK 🎥 with special guest 🥰😍 suggestions on what we should do!! Drop them below ⬇️⬇️

2021-03-27 15:38:16 +0000 UTC View Post

OKAY GUYS, I’m a tiny bit late 🥺 but here’s the workout I pr..

OKAY GUYS, I’m a tiny bit late 🥺 but here’s the workout I promised you 🎁 I wanted to film something a little different so today it’s CARDIO 🏃🏽‍♀️ and CORE 🔥 LET’S GET STARTED ⬇️ STAIR STEPPER CARDIO CIRCUIT: some days I like to get my 🩸 pumping and burn some cals with a HIIT (high intensity interval training) circuit pre lift ✔️ usually on my upper body days!! There’s five intervals to this circuit: 1️⃣ 0:00-1:00: single steps moderate pace 2️⃣ 1:00-2:00: crossover steps on the right and left (60 seconds each side) same pace 3️⃣ 2:00-3:00: running steps with pause at bottom, fast pace 4️⃣ 3:00-4:00: skip a step, moderate pace 5️⃣ 4:00-5:00: backwards step, slower pace Then, REPEAT!! 🔁 3-4 times 🥵🥵 Now that we are warmed up, ABS BABY 😅⬇️ 1️⃣ BOSU BALL SIDE CRUNCH: here’s one for the obliques! 🔥 Position your torso on the peak of the ball and maintain a straight leg position. Place the hand of your working side behind your head with bent elbows.. and CRUNCH. We’ve all done these before 😜 10-20 reps 2️⃣ BENCH DECLINE SIT UPS WITH WEIGHT: okay, so these are only slightly declined as I am using a leg curl machine instead of an ab bench 😅 secure your legs under the padded bars and grab a dumbbell of comfortable weight. (Mine was 10 pounds) maintain a neutral spine and use your core to lift your torso!! 😤 you’ll feel the burn in upper AND lower abs. 10-20 reps 3️⃣ CABLE WOOD CHOP: this one will surely have your obliques burning 🥵 Set the cable machine to chest-height and grab the handle with both hands, arms extended, and stand in a split stance! FIRM TIGHT CORE 👊🏼 While keeping your arms straight, turn your shoulders and hips away from the machine. My weight was set at 15 pounds, and it may sound light but it was difficult! 10-15 reps 4️⃣ ONE ARM OVERHEAD CABLE PRESS: this one is unique because it’s going to work your core AND some upper body, shoulders in particular 💪🏼 if you want an hourglass figure ⏳ this is your exercise! Same as previous exercise, wide stance, tight core, straight legs. Stay with the same weight or increase if you feel you can 😜 10-15 reps 5️⃣ BOSU BALL SIDE TWISTS: this is one of my favorite ab exercises to max out on 💯 it can be done on a mat or BOSU ball! I like to add the extra stability challenge with the ball. Grab your desired weight and simply twist from side, touching your elbow to the side of the BOSU ball. How many can you do? 😅 6️⃣ BOSU BALL PLANK: last but not least hunnies, a good ole fashioned plank! A true test to the core that will have you sore the next day no doubt!! 😵 make sure your back is parallel to the ground and I don’t want to see any arching!! You got this 🤨 hold plank position for ONE MINUTE ☝🏼 YOU MADE IT!! Did you? 🤪 repeat these core exercises FOUR times and your abs of steel are on their way, enjoy loves ❤️

2021-03-25 17:03:24 +0000 UTC View Post

Another day another lift 💪🏼 Who else loves filas?? Guilty 🙋🏻..

Another day another lift 💪🏼 Who else loves filas?? Guilty 🙋🏻‍♀️ I killed my workout today did you?! Check your inbox for my message I sent yesterday, and if your a new subscriber message me 🥰 It’s been a busy week but a new video is coming tomorrow!! It’s got cardio and abs 😆🥺😅

2021-03-24 03:38:54 +0000 UTC View Post

FRIDAY NIGHT OUT 🍸 at one of my favorite spots 🥰 how was you..

FRIDAY NIGHT OUT 🍸 at one of my favorite spots 🥰 how was your weekend? Tell me about it!! This week was crazy busy but I have content coming your way this week hunnies ❤️❤️

2021-03-22 18:30:16 +0000 UTC View Post

Vaca always on my mind 💭 what’s your favorite tropical locat..

Vaca always on my mind 💭 what’s your favorite tropical location?? I wanna go somewhere far 😍 help me decide? 🏝 Dropping a new workout video this week, DON’T MISS IT! 😏 it’s different than any I’ve posted before, what do you think it is?!

2021-03-17 00:16:23 +0000 UTC View Post

GOOD VIBES ONLY 💘 hope your having an amazing start to your ..

GOOD VIBES ONLY 💘 hope your having an amazing start to your week!! I love hearing suggestions on what you would like to see more of so drop them below ⬇️⬇️ Sometimes my messages can get overwhelming.. but I promise I’m getting back to you!! You guys are the best ❤️ Kick ass today 💪🏼👊🏼

2021-03-15 19:42:04 +0000 UTC View Post

Hey y’all!! Another workout here for you to try 😍 I LOVED th..

Hey y’all!! Another workout here for you to try 😍 I LOVED this gym! Gave me Ronnie Coleman old school muscle gym vibesss 💦 and I will definitely be filming more lifts here 👍🏼 Today we did a back and bi workout 🏋🏽‍♀️💪🏼 sooo let’s get right to it!! ⬇️ 1️⃣ KNEELING NARROW GRIP CABLE LAT PULLDOWN: WOW! That’s a lot of words 🥺 I promise it’s a lot easier than it sounds! This is just another variation to a pretty basic back exercise. Grab onto the handles with an overhand grip, keep your elbows close to your sides when performing. Extend your arms upward and pull down pausing at the bottom for extra time under tension if you’d like 🔥Obviously, this one is for the lats baby! 🦋 I did 10-15 reps with 30 pounds. 2️⃣ BACK ROW ON BENCH: just like you’ve seen me do before, except my execution is slightly different! Back rows generally work the lats, rhomboids, and traps. I find doing it this way also works a bit of the shoulders 👍🏼 squeeze at the top and keep your back straight, no swinging!! 😈 I did 10-15 reps with 15 pounds. 3️⃣ T-BAR ROW MACHINE: one of my FAVS for a heavy loaded back pull exercise 😤 I feel like I can load on good amount of weight with l the full body support the machine provides. Your gonna get a little bicep burn by default with this exercise too 💪🏼 I did 10 reps with a 35 pound plate loaded on. (Keep in mind the bar should provide some weight as well) 4️⃣ SEATED ARM CURL MACHINE: okay, I think we can all say we’ve tried this one!! this is a great isolation exercise for the BICEPS that is really gonna make them burn baby 🔥🔥 can be done with both arms or single arm 💯 I suggest maxing out on reps. My weight was at 30 pounds. 5️⃣ BENT OVER REAR DELT FLY WITH DUMBBELLS: GUILTY! I have been seen doing these before 🥺 technically it’s a “shoulder” exercise targeting the rear deltoids. But I find that doing it with your dumbbells horizontal, and grip parallel to the ground, you get that pinch or squeeze in the upper back ☝🏽there’s no rules here!! I did 10-12 reps with 10 pounds. 6️⃣ HYPER BACK EXTENSION: a staple in my lower back routine 😤 you may also feel this one in the top of the glute 🍑 but try to focus more on using your lower back to lift you 🔑 This exercise will challenge your posterior chain (glutes, hamstrings, AND lower back). But also your core a bit as well 👊🏼 hold your chosen weight (mine was 25 pounds) tight to your chest with cross arms. Go lowww for this one, and when coming up, stop when your body is parallel to the floor. DON’T OVEREXTEND! Keep that tension in your low back babes 😜 I did 10-12 reps. 7️⃣ STANDING BENT OVER ROWS: damn I really like rows don’t I 😅 ANOTHER VARIATION! this one I go heavy on 👍🏼 main target being back, but will also work shoulders, triceps, and biceps 💯 switch up your grip and keep your elbows tight to your sides if you’d rather get a lift that focuses a little more on lower back. We love it 🥵 I did 10-12 reps with 25 pound dumbbells. ALMOST THERE! YOU GOT THIS!! 🥇 8️⃣ STANDING SINGLE ARM BICEP CURL: one for the biceps AND core! The key to this one is keeping your elbows tight to your sides throughout the movement and NO SWINGING!! 👀 you can go slower on the eccentric move if you want to add some TUT (time under tension) 🔥🔥 I did 10-12 reps with 10 pounds. 9️⃣ BICEP CURLS INTO UPRIGHT ROW SUPERSET: last but not least, I found this AMAZING machine I had never seen before! That’s what I love about new gyms. It allowed me to start with a basic double arm bicep curl with a straight bar. I did 10-12 reps then went right into upright rows for the shoulders and upper back with the same bar 🤯 also 10-12 reps. Do you have this machine at your gym?? I’m curious!! That’s it babies 🥰 give it a try and tell me if you love!! HAPPY SUNDAY 🌞

2021-03-14 21:39:54 +0000 UTC View Post

Is there anything sexier than a lady in red ❤️🥰 can’t wait ..

Is there anything sexier than a lady in red ❤️🥰 can’t wait for your guys to see all the great content I have coming 🤗🤗 leggings haul swimsuit hauls workout videos meal preps!! Putting in work for my hunnies 💋 happy Thursday!!

2021-03-11 15:53:40 +0000 UTC View Post

Ayy it’s Sunday! Best day of the week am I right? 😈save this..

Ayy it’s Sunday! Best day of the week am I right? 😈save this leg workout and give it a try this week 😅😅 LETS GOOOO 💦 1️⃣ STABILITY BALL LEG CURL: no weight needed for this one 🙅🏽‍♀️ position your heels on the top the ball and squeeze your hamstrings when you pull the ball in towards your glutes 🍑 Extend and repeat!! Great for hamstrings, but also booty and core 😉 10-15 reps 2️⃣ DUMBBELL CALF RAISE: oh man do I feel this one the next day! I like to use a dumbbell leverage when I don’t have a machine available. This one always tests my balance but that’s what gets those calves burning 🔥 I’m also holding a 15 pound dumbbell. 10-15 reps 3️⃣ BULGARIAN SPLIT SQUAT JUMP: When I’m Doing a hypertrophy workout I like to add cardio bursts into some of my movements 💦 like this one! Make sure your keep a slight bend in your knee and be mindful of your balance 🥺 add some weights in your hands if you like!! 10-12 reps each leg 4️⃣ LEG EXTENSION MACHINE: we all know this gem 💎 hopefully it’s a staple in your routine to build up those quads 😤 keep your back straight, core tight, and slightly grin the handles to keep steady. Add a pause at the top for extra burnnn 🔥 10-15 reps with 60 pounds 5️⃣ FRONT SQUAT WITH DUMBBELLS: use an underhand grip grab your weights, and position them at your collarbone 👍🏼 this can also be done with a barbell!! Keep your feet shoulder width apart and drop it low 🏋🏽‍♀️ this is a great squat variation when you have no rack available! 💯 10-12 reps with 20 pounds 6️⃣ STIFF LEG CABLE DEADLIFTS: I tried to include a lot of alternatives for compound movements in this lift 🤗 grab both sides of your rope and step back keeping your chest high and back straight! Feel a good amount of tension 😬 I’m using a wide stance and keeping a slight bend in my knee. 10-12 reps with 45 pounds 7️⃣ CRAB WALK: LOVE this exercise for warming up the glutes AND building mass, it’s all about time under tension 🔥 grab some dumbbells as position them on your shoulders. Get down in the squat position and simply walk to the side for 10 steps, the walk back, staying low!! EASY, but the burn baby 💦 8️⃣ KETTLEBELL SWING: another cardio burst 🥵 I think we have all tried to seen these before. It’s a power and strength exercises that really challenges the whole body 💪🏼 try not to overswing and stop when the kettlebell reaches your shoulder height. 10-20 reps with a 25 pound kettlebell. LAST ONE 👏🏼 9️⃣ DUMBBELL REVERSE LUNGE: SO many ways to perform lunges, no excuse not to do them 😈 hold your dumbbells with your arms hanging tight to your sides. Lunge backward, and either switch legs or complete your reps on one single leg than repeat other side 🤪 an all around great leg lift and stability movement. 10 reps with 20 pound dumbbells. DONE!! ✅ give it a try this week and you’ll be thanking me! Or hating me 🥺🥵

2021-03-07 21:58:23 +0000 UTC View Post

HAPPY HUMP DAY 🍑✌🏼😋 Just filmed another workout for you! Get..

HAPPY HUMP DAY 🍑✌🏼😋 Just filmed another workout for you! Get ready for a back and bi lift coming your way 💪🏼 at a new gym!! You know how much I love trying new gyms 🏋🏽‍♀️ I have a few workouts lined up that I’m editing 🥰 anything you want to see in particular?? Any other suggestions on my page or if you just want to tell me you love my content.. 🤗 shoot me a message!! ❤️❤️

2021-03-03 17:05:43 +0000 UTC View Post

It’s been a crazy long weekend and I’m exhausted 😴💤 how was ..

It’s been a crazy long weekend and I’m exhausted 😴💤 how was your weekend?? I promise I’m getting back to your DMs tomorrow after a good nights rest 🥰 some good stuff coming this week ❤️

2021-03-01 07:02:26 +0000 UTC View Post

Took some snaps during my workout tonight 🤳🏽😜 and one accide..

Took some snaps during my workout tonight 🤳🏽😜 and one accidental one 😂😛 I was filming a new workout for you!! A lil cardio circuit AND an ab circuit 🔥🔥🔥 coming soon!! Will you watch it? Will you try it 😈 So many fun things planned, thanks for being loyal followers 🤗❤️

2021-02-25 06:34:35 +0000 UTC View Post

Locker room selfie cause why not 😜 I’ve been adding a lot of..

Locker room selfie cause why not 😜 I’ve been adding a lot of cardio and abs into my routine lately and my waist line is thanking me 🙏🏼 I’m going to be making more cardio based content soon!! 🥵💦 do you want to see it? Y’all are the best ❤️

2021-02-23 04:04:18 +0000 UTC View Post

Hey friends! Home gym workout for you to try!! 🎁😘 This one ..

Hey friends! Home gym workout for you to try!! 🎁😘 This one is a leg/ab focused workout that is all about BALANCE 🥺 These exercises will either test your stability or challenge your abdominal muscles 🔥🔥 maintain a strong core 😤 and take slow controlled movements if that helps you! I fall over at the gym all the time 😂 don’t stop yourself from trying new things!! You’ll come out stronger 💪🏼 HERE WE GOOO 1️⃣ LYING SIDE LEG RAISES WITH DUMBBELL: at least we get to lay down for this one 🥺 this one will work your glutes, outer thigh, and CORE. It will especially target the outer hip area, where people feel they often have “hip dips” I did 10-12 reps with 10 pounds. 2️⃣ QUADRUPED LEG RAISE: this one is really gonna challenge your abdominal muscles while strengthening the glutes and hamstrings! 🍑 Get positioned on your hands and knees keeping your back straight and hands planted firmly 😤 raise one leg at a time with your knee bent 90 degrees. WEIGHT IS OPTIONAL, but recommended. I did 10-12 reps with 10 pounds. 3️⃣ STEP UPS WITH REVERSE LUNGE: I feel like I’ve had a few drinks trying to do this one 😂 it will target your quads, hamstrings, calves, glutes, and core! 😵 do one leg at a time and add a leg lift at the end for a little extra glute squeeze 😝 I did 10 reps with a 15 pound kettlebell. 4️⃣ BOSU BALL SQUATS: the bosu ball is my go to when I’m trying out new exercises that will challenge my core 👍🏼 target is quads, hamstrings, glute, and core. It’s a balancing act 😬 keep your feet position wide or shoulder width apart to maintain stability. I did 10-12 reps with a 15 pound kettlebell. 5️⃣ IN AND OUT AB CRUNCH: why does that sound like a food 💭.. anyway, you guessed it, this one is just for the abs baby 🔥 just like your basic crunch except I added weight! On the “crunch” movement transfer the weight to the feet, then extend outward until your body is nearly parallel to the ground. ITS NOT EASY 😵 I did 10 reps (or tried) with 10 pounds. 6️⃣ LYING ANKLE TAPS: core again!! 😍 main target here, OBLIQUES. We all want that snatched waist ⌛️ shift your weight side to side tapping your ankles with your fingers, without lifting your body too much. Try not to strain your neck, look towards the ceiling 👀 I did 10-15 reps each side. 7️⃣ LATERAL CABLE KICKBACKS: bunsss baby 🍑👅 similar to the cable kickback you’ve seen me do before, except this time I am extending my leg out to the side. Great hypertrophy exercise to help you round out those hips 😍 as well as some oblique work 🔥 I did 10-15 reps with 17.5 pounds. 8️⃣ KETTLEBELL SINGLE LEG DEADLIFT: you’ve seen me do these before! They are a struggle 😅 one of my favorite exercises to test my balance. I mostly feel this one in my quads, core, and calves!! I did 10-12 reps each page with 15 pound kettlebell. 9️⃣ STRAIGHT LEG CABLE CRUNCH: LAST BUT NOT LEAST 💦 a tough one for the abs.. position yourself arms length away from the bar attached from both ends of the cable rack. Keeping your legs straight 👍🏼 extend the bar touch your lower thigh. Repeat! I did 10 reps with 30 pounds total. DONE!! 🥵 you should be feeling a bit wobbly, and SORE after this one ❤️❤️

2021-02-19 17:11:22 +0000 UTC View Post

Last pics from vaca 😜 how is your week going?? After I sleep..

Last pics from vaca 😜 how is your week going?? After I sleep for the next 12 hours I’m ready to get back to work 😴🤗 what do you want to see more of? I’m open to suggestions ❤️

2021-02-17 03:16:57 +0000 UTC View Post

Having so much fun on vaca with my boo 🥰 do you want love ou..

Having so much fun on vaca with my boo 🥰 do you want love our matching suits? Only here for a few more days then it’s back to work 😉 I’ll be getting back to your messages ASAP 🥰 Send me a tip or sweet message so I get back to you sooner 💖

2021-02-15 19:06:23 +0000 UTC View Post

HAPPY THURSDAY FAM 💖💕 let’s kill our workout today!! I have ..

HAPPY THURSDAY FAM 💖💕 let’s kill our workout today!! I have soo much fun content coming for you. A lot of vday inspired pics and vids coming your way 🥰 ALSO! An ab/leg workout that is all about BALANCE 🥺🥺 look out for it really soon!! Heading on vacation soon, I’ll be doing fun lives for you 💦💦 where do you want to see them? Tell me!

2021-02-11 18:03:57 +0000 UTC View Post

Saturday night out ❤️ Ready to make some more content for y..

Saturday night out ❤️ Ready to make some more content for you this week 🥰 what do you wanna see? Peep your messages for a sweet surprise 😜

2021-02-07 23:39:00 +0000 UTC View Post

Okay guys, here it is, the upper body gym workout I promised..

Okay guys, here it is, the upper body gym workout I promised you 💪🏼 it’s a 10 step workout that’s going to focus on your shoulders and back so let’s get right to it! 🤪 1️⃣ UPRIGHT BARBELL ROW: this is a staple in my shoulder routine. It can be done with a barbell or dumbbells! This will mainly target the deltoids, but the biceps as well 😁 pull the weight vertically up to your chin, bracing your core for stability. Try not to swing! I did 10-12 reps with 40 pounds. 2️⃣ REAR DELT MACHINE FLY: you can see exactly which muscles are working when you see me perform this exercise 👍🏼 this is gonna work your upper back and shoulders. It can be done with both arms but I find doing one arm at a time helps me focus more on isolation 👀 I did 10-12 reps with 45 pounds! 3️⃣ SEATED MACHINE BACK ROW: you guessed it, this one targets your BACK! Specifically your upper back, emphasis on the lats ☝🏼sit up straight and keep that core tight! Keep an overhand grip and pause when you pull the weight towards your chest 🥵 I did 10-12 reps with 45 pounds. 4️⃣ KNEELING ROPE CABLE PULLDOWN: Ooo does this one burn! 🔥 this will target the lats, but also your abdominal muscles and triceps 😳 it’s a compound movement that will require a strong core and straight back, no arching! I did 10-12 reps with 30 pounds! 5️⃣ SINGLE ARM CABLE RAISE: I love single arm movements cause they are all about ISOLATION! And really thinking about where your feeling it during the lift 🤔 This one is for the shoulders 💪🏼and back... grab a handle and position your working arm behind your back. Keep the knees slightly bent and raise until your parallel with your shoulders. I did 10-12 reps with 10 pounds. Sounds light but these will burnnnn baby! 6️⃣ SEATED CABLE ROWS: similar to the machine back row we did earlier, however I find I feel this one in my mid/lower back as well 🤷🏽‍♀️ it’s really an all over upper body lift!! Attach the V-grip attachment and position your feet firm against the pads. Keep your back straight and pull the weight directly towards your core 💯 I did 10-12 reps with 45 pounds. 7️⃣ BETWEEN THE LEG CABLE ROPE FRONT RAISE: okay.. sounds confusing, but it’s so easy! This is one for the shoulders. Position yourself facing away from the cable machine, pull the rope between your legs and with your knees slightly bent, raise it up to shoulder height. Sometimes I like to pause at the top ☝🏼 I did 10-12 reps with 15 pounds. 8️⃣ SEATED SHOULDER PRESS: you got it, SHOULDERS! This is one we all know and love 🥰 with the support of your back, don’t be afraid to go heavier!! 😤 you can do this one with a barbell or dumbbells. Keep your chest up and look straight ahead 👀 YOU GOT THIS! I did 10 reps with 20 pounds. I could have gone heavier but was getting burnt out at this point.. BUT WE HAVE TWO MORE!! 🥺 9️⃣ SINGLE ARM DUMBBELL BENCH ROWS: we’ve all down those before! But do we do them right 🙃 this one is all back baby. Make sure you are focusing on the movement and ONLY using your lats and traps to pull the weight towards your body. Your upper body should be nearly parallel to the ground, don’t arch! I did 10-12 reps with 25 pounds. 🔟 SINGLE ARM SEATED FRONT RAISE: last but not least! Another staple in my shoulder routine, you’ll need a dumbbell for this one ☝🏼 your grip should be overhand and keep a slight bend in the elbow! Try not to swing the weight, and keep your body still and tight 👿 slow and controlled is the name of the game. I did 10-12 reps with 10 pounds. FINISHED! I feel so strong after an upper body day 🏋🏽‍♀️ Did you love.. or hate 🥵😜

2021-02-05 06:31:29 +0000 UTC View Post

Happy Monday friends! 💙 are you killing your workout today?!..

Happy Monday friends! 💙 are you killing your workout today?! You better be 😜 upper body gym workout coming soon!! 💦

2021-02-02 01:19:22 +0000 UTC View Post

If you watched my story I’m a little early but technically i..

If you watched my story I’m a little early but technically it’s tomorrow 😉😉 HERE IT IS 🔥 the gym leg workout with exercises you’ve never seen me do before!! 💃🏽 I promise this will have your glutes, hammies, and quads burning 🥵🥵 these exercises involve using machines you would find at most gyms! LETS GOOO ⬇️ 1️⃣ LOADED HACK SQUAT: love this exercise cause it really is the ultimate lower body lift 😍 your gonna feel this in your glutes, quads, hamstrings, and even calves. But mostly those quads 🔥 it’s safe to get as low to the ground as you can since you have proper support. SO DROP IT LOW! Push through your heels. I loaded a 25 pound weight on and did 10-15 reps. 2️⃣ SQUAT LUNGE: Okay, so this machine can be used in two ways ✌🏼 with your body facing away from the machine, you can load on a comfortable weight and do regular squats. On this day, I switched positions and used it to do deadlifts!! Keep a slight bend in your knee and make sure your feeling that pull in your hammies and keeping your back straight 💯 I did 10 reps with 95 pounds total 😜 3️⃣ HYPER BACK EXTENSION: this one may look easy.. but it sure isn’t. This exercise will challenge your posterior chain (glutes, hamstrings, AND lower back). But also your core a bit as well 👊🏼 hold your chosen weight (mine was 25 pounds) tight to your chest with crossed arms. Go lowww for this one, and when coming up imagine squeezing together your glutes, and stop when your body is parallel to the floor. DON’T OVEREXTEND! Keep that tension in your upper glute 🍑 I did 10-15 reps!! 4️⃣ HIP AB DUCTION: (I’m separating the word cause OF won’t let me post it 😂🥺) Oooo do I love this one! This will target the gluteus medius, minimums, and maximus! But mostly those smaller ones on the side 😉 I also feel this in my outer thigh and core. It’s a great isolation movement! I recommend doing one set of pausing sets on the outward movement, and one set pulsing. I used 100 pounds for about 20 reps total. 5️⃣ LYING HAMSTRING CURL: I think we can all agree the main target here is the hamstrings 🤯 it’s a great isolation exercise if your trying to build up that muscle 💦 it also works the calf muscles. Adjust the pad so it rests just above your heels. I like to lower the speed on the eccentric movement. I did 10-12 reps with 60 pounds. 6️⃣ GLUTE PUSHDOWN: this is done with the assisted pull up bar. Main target being the glutes 🍑 like a single leg press! I always feel it in my calves as well 🤔 keep your foot flat and stable in the middle of the pad. Push through your heels, keep a grip on the handles but try not to let your upper body assist you. I did 10-15 reps with 115 pounds. 7️⃣ CURTSY LUNGE WITH BARBELL: this gonna mainly target quads and glutes 🍑 it will test your stability 🥺 keep your chest high! I did 10 reps with 70 pounds. ONE MORE LEFT ☝🏼 8️⃣ VERTICAL LEG PRESS WITH SMITH MACHINE: I am ALWAYS sore the next day after these 🔥 it’s an all around great lower body workout. I recommend using a mat to support and cushion your back. I like to push through my heels so I feel it more in the glute as opposed to the quads. Start with a spotter, until you can learn un-racking and re-racking the safeties by yourself 🥺 I did 10-15 reps with 140 pounds. YOU SURVIVED! Did you? 🥰 I hope you try some of these on your next leg day!

2021-01-30 07:33:14 +0000 UTC View Post

I still have a headache from this high pony 😐 I love trying ..

I still have a headache from this high pony 😐 I love trying new restaurants, but steak and crab legs always seems to be my go to meal 🍴what’s your favorite food? Are you guys interested in seeing more healthy meal prep? Lemme know 😘 New gym leg workout coming!! 🍑

2021-01-28 16:29:06 +0000 UTC View Post

Just missing summer time 😭🥺 heading somewhere warm soon for ..

Just missing summer time 😭🥺 heading somewhere warm soon for a special occasion🏝 do you live somewhere warm?? 🌞

2021-01-27 17:28:54 +0000 UTC View Post

OKAY GUYS I admit, this is a long one. It was a long day but..

OKAY GUYS I admit, this is a long one. It was a long day but I energy to burn and I did a 10 step circuit 😵☠️ On this day I did a bicep/triceps AND leg hypertrophy style workout 😤 you know I love throwing together upper and lower body exercises, no rules here ✋🏼 I’ll try to keep it short and sweet 🥰 LETS GET STARTED!! 1️⃣ SINGLE ARM CURL: biceps baby! I do arms every once in a while, as I feel that I get an adequate arm workout in all of my other lifts! But I love adding it to circuits ☺️ keep your feet shoulder length apart and your elbows snug to your sides 👌🏼 I did 10-12 reps each side with 10 pound dumbbells. 2️⃣ BENCH TRICEP DIPS: Oooo do I love the burn from these! You don’t always need weights! This will also put your shoulders and chest to work as well 💪🏼 I did 10-15 reps 🤪 3️⃣ SINGLE LEG BENCH LUNGES: (Bulgarian split squat) let’s get into some lower body now 🍑 y’all have seen me do these 🔥 this works glutes, quads, AND hamstrings! This one will test your balance as well. Make sure that forward knee doesn’t extend past your toes! I did 10 reps each side with 10 pound dumbbells. 4️⃣ TRICEP ROPE PULLDOWN: I think everyone knows this one, cause it works!! Keep your knees bent slightly 💯 I did 10-15 reps with 20 pounds, or go until failure 😵 5️⃣ “IN AND OUTS” WITH BAND: grab a band of any tension that feels comfortable to you!! Mine was a xxxheavy 😤 pretty straight forward, jump in and out with the band secured just above your knee, and make sure those knees don’t collapse inward! I went to failure (around 15 reps) STANDING GLUTE PULSES: similar to the previous set, grab a band of comfortable tension, were adding to the glute pump 🤨 jump right into this exercise and you should be feeling it more in the gluteus medius and gluteus minimus 🔥 MAX OUT ON REPS! 6️⃣ SQUAT TO OVERHEAD PRESS: I love this one cause we are working the legs, shoulders, and arms! I’m holding tension on the bicep when I am down in the squat. Play around with your workouts!! If it feels good try it 💪🏼 I did 10-12 reps each side with 15 pound kettlebell. 7️⃣ SEATED TRICEP PRESS: there’s a lot of different ways to do this excercise. This is what feels good to me! Keep your back straight and move only your forearms to lower the dumbell behind your head. Feel free to use your other hand for support!! 🤗 I did 10 reps each side with a 10 pound dumbbell. PROMISE WE ARE ALMOST DONE! 8️⃣ SINGLE LEG BENCH STEP UPS: I’ve also been seen doing these before 🥺 this one is really gonna test your balance! Keep your elevated foot stable and push through your heels! I did 10 reps each side with a 10 pound dumbbell. 9️⃣ SINGLE LEG KETTLEBELL DEADLIFT: oh baby! These are a tough one for me. The work the glutes, hamstrings, AND core at the same time. It’s a real test of balance 🥵 for some reason holding my stomach helps keep me stable 😂 do your love or hate these? 🔟 BICEP CURL ON CABLE MACHINE: love these to isolate the biceps 💪🏼 keep the handle attachment higher than your head and pull towards you keeping your body stable. I did 10 reps each side with 10 pounds. AND DONE! I know it was long 😇 I hope you made it to the end.. REPEAT 3 TIMES!! And tell me how it goes 💪🏼

2021-01-27 01:02:34 +0000 UTC View Post

Just filmed a new killer leg workout for you guys!! 😜💜 with ..

Just filmed a new killer leg workout for you guys!! 😜💜 with exercises you’ve never seen me do before!! Look out for it soon 💦 I have so much fun stuff coming 😈

2021-01-26 02:06:11 +0000 UTC View Post

Saturday night out 🤎 went too hard last night 😂 but I’m read..

Saturday night out 🤎 went too hard last night 😂 but I’m ready to start the week and make more content for you! What do you wanna see? Check your inbox for something you’ll reallyyyy like 😊😊😊 HOPE YOU HAD A GOOD WEEKEND GOODNIGHT 🌙

2021-01-25 07:43:30 +0000 UTC View Post

Body tight 🥵🔥 happy Friday babies!! Filmed an upper body and..

Body tight 🥵🔥 happy Friday babies!! Filmed an upper body and lower body circuit style workout coming soon 🤗 Check your DM’s for a sweet treat from this morning 😘😘 trying to get back to you as soon as I can!!

2021-01-22 17:13:37 +0000 UTC View Post

Here it is, my max squat 🥵 This is one thing I’m really try..

Here it is, my max squat 🥵 This is one thing I’m really trying to work on lately, going up in weight! It’s time 😈 Let’s talk about some do’s and dont’s when it comes to going for your 1RM!! DO make sure you warm up those muscles 🔥 not just stretching but some light cardio will give you more mobility and strength 👊🏼 don’t over exert yourself though, you don’t want to be tired! Maybe warm up with a set of light squats to get comfortable in your form. This is how I warmed up for my set ⬇️ Warm up set 1: 45 pound bar 5 reps Warm up set 2: 95 pounds 3 reps Warm up set 3: 135 3 reps Warm up set 4: 185 2 reps Warm up set 5: 225 1 rep MAX SET: 235 DO fuel up before 🍴drink lots of water and stick to complex carbs and proteins!! Give your body the energy it needs. Coffee helps me too 😛 DON’T neglect your rest time between sets. This lift is all about explosive strength and working those fast twitch muscle fibers. I’m all About supersets but not when I’m going for my max 😏 DO remember to breath! 🤭 and concentrate. Even if you have a spotter (which you should) focus straight ahead and think about your technique through the entire lift 🏋🏽‍♀️ DON’T load weight you can’t handle. Protecting your back and joints is no joke 🥺 form is always compromised when your pushing your heaviest weight so keep that in mind be smart about what you can handle! DO recover correctly! Given this isn’t a hypertrophy exercise, you may not feel as sore. That doesn’t mean you shouldn’t give your body adequate recovery time!! It’s still very demanding on the body, and mind 😈 What’s your max?? Have I inspired you? I hope so 🥰🥰

2021-01-21 19:54:38 +0000 UTC View Post

If you missed my home gym full body workout from a few days ..

If you missed my home gym full body workout from a few days ago scroll down and check it out ⬇️🤟🏼 I swear I’m still sore from it 🥺 what do you want guys want to see more of?? I’m open to suggestions, good things coming! 🥰

2021-01-19 17:17:05 +0000 UTC View Post