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GROW YOUR GLUTES AFTER QUARANTINE! | GETTING BACK IN ROUTINE

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EXERCISE LIST:
Warm Up & glute activation
Smith machine squats (25lbs plates): 3 Sets X 10 Reps
Smith machine squats (45lbs plates): 3 Sets X 10 Reps
Deadlifts: 3 Sets X 10-15 Reps
Hip abductor machine: 4 Sets X 25 Reps
Hamstring curls: 3 Sets X 20 Reps
Side ways single leg press: 3 Sets X 10-15
Cable squats: 3 Sets X 15 Reps
Burpees & Battle rope: However many you can!

How to Work Out Like a Victoria's Secret Model at the Gym | Harper's BAZAAR

Rising runway star Roosmarijn de Kok and Nike master trainer Joe Holder break down some of the most effective exercises in the gym.

Filmed at Performix House: https://performixhouse.com/

For more on Roos' routine, check out the full story on Harper's Bazaar: https://bit.ly/2TNZeag

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How to Design an Effective Workout Plan: Ultimate Guide for Beginners | ...

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How to Design an Effective Workout Plan: Ultimate Guide for Beginners | Joanna Soh

Having an effective workout programme is extremely important towards achieving your fitness goals. You can’t just have a goal and expect to achieve it, if you don’t have a clear and detailed plan. Without it, you’re probably wasting your time and effort.

There isn’t a “one plan fits all” solution. That’s because we are all different. Creating an exercise programme varies based on your age, goal, fitness level, lifestyle and more. Even with tons of workout videos out there, you still need to have the knowledge of knowing why you’re doing this workout, rather than just blindly following it..

So what I’ll be sharing with you today are the foundations to start a simple yet effective workout programme. It might sound daunting, but once you know the basics and build from there, it isn’t difficult, in fact it’s a lot of fun. I’m going to try to keep it really simple and break it down into 5 steps. Watch this video to learn more!

Step 1 - Consistency (How often and when should I workout?)
Step 2 - Variety (What workouts should I do?)
Step 3 - Volume (How many sets, reps and rest time?)
Step 4 - Progression (How do I keep progressing and avoid plateau?)
Step 5 - Track (Why should I track my workouts?)

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I'm a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 10 years of experience.

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How to Design an Effective Workout Plan: Ultimate Guide for Beginners | Joanna Soh

ALONE - Brooke Ence Motivation 😔

IMPORTANT: If you have anything against my uploads contact me here: legionofathletesmotivation@gmail.com #fitness #motivation #alphamotivation This fitness motivation video is made to inspire and motivate people going to gym and also to those people who are working out at home. Our goal in this fitness channel is to inspire millions of people to adopt healthy and fit lifestyle.

To get daily motivational videos by Alpha Motivation make sure to hit that subscribe button and turn on notifications. ALONE - Brooke Ence Motivation 😔 ALONE - Brooke Ence Motivation 😔 Athletes in the video and Footage Credits: Brooke Ence.

🔔Subscribe & Turn On Notifications for more Motivational Videos! NEFFEX - Cold ❄️ https://youtu.be/WzQBAc8i73E Track: N3WPORT - Castle (feat. Leila Pari) [NCS Release] Music provided by NoCopyrightSounds. Watch: https://youtu.be/xS7x2kOslx0 Free Download / Stream: http://ncs.io/NCastle Track: Acejax feat. Danilyon - By My Side [NCS Release] Music provided by NoCopyrightSounds.

Watch: https://youtu.be/SE_8DxZLmLk Free Download / Stream: http://ncs.io/ByMySideYO Thumbnail: Brooke Ence Subscribe For more: - Fitness Motivation - Bodybuilding Motivation - Gym Motivation - Workout Motivation - Motivational Speeches Also to see more videos on your favorite athletes such as Jeremy Buendia, Andrei Deiu, Chris Bumstead, Jeff Seid, Sergi Constance, David Laid, Steve Cook, Brooke Ence, etc turn on your post notifications. (This is the best Fitness Channel to achieve your Fitness Goals.)

Alpha Motivation will bring you the best motivational videos in the fitness Industry. Help me to reach and inspire millions of people to stay healthy and fit. Keep Loving and Keep Supporting. Don't Quit!

NEVER STOP - female Fitness Motivation 🔥

NEVER STOP - female Fitness Motivation 🔥 NEVER STOP - female Fitness Motivation 🔥 Athletes in the video and Footage Credits: Vanquish Fitness, Gymshark, EHP Labs, Ryderwear, Anis Boukhris. 🔔Subscribe & Turn On Notifications for more Motivational Videos! Track: Todd Helder - Never Stop [NCS Release] Music provided by NoCopyrightSounds. Watch: https://youtu.be/KDtuZilDITs Free Download / Stream: http://ncs.io/NeverStop Track: Unknown Brain & Hoober - Phenomenon (ft. Dax & VinDon) [NCS Release] Music provided by NoCopyrightSounds. Watch: https://youtu.be/LO9vChXMBp8

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Broiled Salmon with Asparagus - Healthy Video Recipe

19 Foods That'll NEVER Make You Fat

These are 19 of the best foods and snacks that you can eat to avoid fat gain and to lose weight. If you're looking for foods to help you burn belly fat faster this list is very helpful. Start burning stubborn fat faster than ever with this low-carb low-calorie food list.

🔥 FREE 6 Week Shred: http://bit.ly/2Bv8CL4

📲 FREE Diet/Workout Planner Tool: http://bit.ly/2N41lTX It's easy to gain fat when you eat foods that are greasy, high in sugar, or loaded with empty calories. On the other hand, it's hard to not lose fat if you use certain foods that are very filling, high in protein, and low in calories.

These foods will naturally reduce hunger, they'll help you burn fat, and they'll open up plenty of space in your diet for cheat meals. And for the first food that's almost impossible to gain fat from we have eggs.

And the reason why I say "almost" impossible is because if you eat too much of almost any food you can of course gain body fat. But eggs and other foods that I'm going to go over are very difficult, to overeat.

This is because eggs are very high in protein. And the protein from eggs is not only very filling but digesting protein ramps up your metabolism thanks to something known as the thermic effect of foods. So you don't fully absorb all the calories from the eggs because a large portion is burnt off during the digestion process. So regular eggs, even if you eat them with the yolks are very unlikely to lead to fat gain.

Of course, if you make an omelet and add whole milk with some sugar and some cheese then it's a completely different story, but eggs themselves are one of the greatest protein sources that you can use to fill your stomach, build muscle, and burn fat without much effort.

Another great food wild-caught salmon. And it's important that you're specifically looking for wild-caught rather than farm-raised. This is because farm-raised salmon contains significantly more fat than wild-caught salmon.

And this fat is made up of a higher ratio of omega 6's which most people already get too much of in theirs. When looking at wild-caught salmon and farm-raised salmon side by side you can immediately tell the difference in the number of calories and fat.

The farm-raised salmon will have much thicker white lines which are actually streaks of fat. So wild-caught salmon is great because it's high in protein, very filling, and it has half the fat content that farm-raised salmon does. Next, we have celery.

Celery is one of the lowest-calorie foods out there as it's made up of 95 percent water. It's going to be almost impossible to eat enough celery to add any sort of major impact to your daily calorie totals.

Celery is very filling, it's packed with nutrients like potassium, calcium, and many antioxidants. it also can be eaten with low-calorie dips like salsa. Which is actually the next food on our list.

Obviously adding flavor to your meals is important especially if you want to enjoy what you're eating. And salsa is one of the lowest-calorie dips available. For example, if we look at a regular-sized container of Tostitos chunky salsa, we see that there's only a total of 130 calories in the whole thing.

And chances are very high if you're dipping a filling vegetable like celery or peppers into the salsa, you're not even going to eat close to half the bottle. So that makes salsa one of the best dips for fat loss The only dip or sauce that's much better is hot sauce.

Hot sauce basically contains no calories at all. It even says 0 calories right on the label. And if you like hot sauce it goes great with high protein foods like chicken, tuna, and eggs. And actually hot sauce can go good with foods like celery as well.

On top of that capsaicin, is the active ingredient found in the chilies that end up creating the hot sauce. The great thing about capsaicin is that it can slightly speed up your metabolism, helping you burn calories even faster. Next, we have one of the lowest-calorie vegetables spinach.

One cup of spinach contains only seven calories. Out of those calories, a good amount of them come from insoluble fiber. Which will help fill you up for virtually no calories. Spinach also provides you with important nutrients like calcium magnesium potassium and vitamin A. That's why if you enjoy eating salads I recommend replacing the lettuce with spinach since the spinach contains significantly more nutrients than the lettuce.

Also since spinach is so low in calories it can be used to make a very filling smoothie that should be made up mostly of spinach in combination with a small amount of fruit and Stevia for taste Another food that's very likely to lead to weight loss is soup. The reason for this is that soup is very filling most likely because it's made up of at least 90% water.

Of course, there are different soups with different calorie counts however if the majority of your soup is made up of healthy vegetables and protein then you'll be in great shape...