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Workout moves, fitness tips, etc. I can personally attest to these. If you can, do weights before cardio in your workout, and don't do more than an hour…

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Fitness Motivation

click through for tables (women and men) on average back squat weights based on your bodyweight. compare your progress! Female Fitness, Fitness Models, Fitness Fun, Fitness Weightloss, Fitness Journey, Motivation Crossfit

Fitness Weightloss

Fitness Journey

Motivation Crossfit

click through for tables (women and men) on average back squat weights based on your bodyweight. compare your progress!

Alo Moves

Back & Shoulders: my custom printable workout by @WorkoutLabs #workoutlabs #customworkout Sport Fitness, Fitness Motivation, Body Workouts, Cardio Workouts

Fitness Motivation

Cardio Workouts

Back & Shoulders: my custom printable workout by @WorkoutLabs #workoutlabs #customworkout

That back!!!!! Top 10 Barbell Exercises For Women #Weight #Training Fitness Goals, Training Motivation, Key Health, Nutrition Crossfit, Sport Nutrition

Training Motivation

Nutrition Crossfit

Sport Nutrition

That back!!!!! Top 10 Barbell Exercises For Women #Weight #Training

Stylecraze

Back Workout Fitness Chart @Tabitha Gibson Gibson Gibson Gibson Jimenez for what you call your back fat Click for a Good Back Workouts for Anyone and Everyone Fitness Gym, Mens Fitness, Workout Routines, Healthy Fitness

Workout Routines

Healthy Fitness

Back Workout Fitness Chart @Tabitha Gibson Gibson Gibson Gibson Jimenez for what you call your back fat Click for a Good Back Workouts for Anyone and Everyone

#Exercises To Tone Your Gut - easy #workout #fitness Natural Supplements and Vitamins cheaper with iHerb coupon OWI469 http://youtu.be/4yfEGZnJ96M Fitness Quotes, Workout Abs, Core Workouts, Daily Workout, Exercise Motivation

Exercise Motivation

#Exercises To Tone Your Gut - easy #workout #fitness Natural Supplements and Vitamins cheaper with iHerb coupon OWI469 http://youtu.be/4yfEGZnJ96M

Gym Move - Calf Raises (Customized Smith Machine Variation) Targets: Calves Many gyms don't have standing calf-raise machines, so this Smith machine version is as close as it gets. Place a block directly under the bar and make sure it's stable on the floor. You can also set the machine's safety bars at the bottom of the range of motion for ease and safety. 3 sets to failure (as many reps as you can do). Hour Workout, Workout Moves, Total Body Workout, Gym Workouts, Workout Plan, Love Fitness, Wellness Fitness, Fitness Training

Total Body Workout

Wellness Fitness

Fitness Training

Gym Move - Calf Raises (Customized Smith Machine Variation) Targets: Calves Many gyms don't have standing calf-raise machines, so this Smith machine version is as close as it gets. Place a block directly under the bar and make sure it's stable on the floor. You can also set the machine's safety bars at the bottom of the range of motion for ease and safety. 3 sets to failure (as many reps as you can do).

Gym Move - Cable Crossovers Targets: Chest & Back (you will see some AWESOME results) When you do the crossovers, make sure you get a good stretch at the back of the exercise and squeeze as hard as you can when you bring the handles in. Doing this chisels in those very fine separations in the chest, and brings more nutrient-rich blood to increase that pump. 3 sets of 12-15 reps. Workout Routines For Women, Yoga, Fit Life, Cable Machine, Instant Life, Ab Workouts, Workout Motivation, Gain Muscle, Personal Trainer

Workout Routines For Women

Workout Motivation

Personal Trainer

Gym Move - Cable Crossovers Targets: Chest & Back (you will see some AWESOME results) When you do the crossovers, make sure you get a good stretch at the back of the exercise and squeeze as hard as you can when you bring the handles in. Doing this chisels in those very fine separations in the chest, and brings more nutrient-rich blood to increase that pump. 3 sets of 12-15 reps.

Gym Move - Cable Triceps Extension Hold the rope attachment of a high pulley of a cable station and stand facing it, your elbows bent 90 degrees. Without moving your upper arms (and keep your elbows in place), pull the rope down until your arms are straight. Pause, and repeat. 3 sets of 12-16 reps. Cable Workout, Gym Workout Chart, Workout Routine For Men, Ab Workout Men, Workout Plan Gym, Biceps Workout, Lower Body Workout, Workout Tips

Gym Workout Chart

Workout Routine For Men

Workout Plan Gym

Lower Body Workout

Gym Move - Cable Triceps Extension Hold the rope attachment of a high pulley of a cable station and stand facing it, your elbows bent 90 degrees. Without moving your upper arms (and keep your elbows in place), pull the rope down until your arms are straight. Pause, and repeat. 3 sets of 12-16 reps.

Gym Move - Seated Leg Extension Weight racks full? Not sure what machines work? Seated leg extensions are great for quads. Try to build to 3 sets of 15-20. Best Inner Thigh Workout, Thigh Fat Workout, Belly Fat Workout, Fat Burning Workout, Wednesday Workout, Lose Thigh Fat Fast, Lose Belly Fat

Best Inner Thigh Workout

Thigh Fat Workout

Belly Fat Workout

Fat Burning Workout

Wednesday Workout

Lose Thigh Fat Fast

Gym Move - Seated Leg Extension Weight racks full? Not sure what machines work? Seated leg extensions are great for quads. Try to build to 3 sets of 15-20.

This is very true. Your body will "adjust" over time so you need to change it up every so often. You Fitness, College Fitness, Health And Nutrition, Health And Wellness, Weight Loss Motivation

College Fitness

Health And Nutrition

Health And Wellness

Weight Loss Motivation

This is very true. Your body will "adjust" over time so you need to change it up every so often.

Home or Gym Move - Barbell (or Dumbbell) Lunges. Targets: Quads, Glutes, Hamstrings. The lunge is another great leg-development exercise that can be done after a knee injury, and it will shred your thighs. I prefer using the barbell on these, but using dumbbells is fine also. Perform this exercise by lifting one knee high in the air and stepping out as far as you can to ensure a 90-degree angle on descent. Some people prefer to use the quicker, shorter version by taking smaller steps. Bad Knee Workout, Step Workout, Butt Workout, Leg Workouts, Leg Routine, Leg Training, Weight Training, Knee Pain Exercises

Bad Knee Workout

Weight Training

Knee Pain Exercises

Home or Gym Move - Barbell (or Dumbbell) Lunges. Targets: Quads, Glutes, Hamstrings. The lunge is another great leg-development exercise that can be done after a knee injury, and it will shred your thighs. I prefer using the barbell on these, but using dumbbells is fine also. Perform this exercise by lifting one knee high in the air and stepping out as far as you can to ensure a 90-degree angle on descent. Some people prefer to use the quicker, shorter version by taking smaller steps.

Home or Gym Move - Dumbbell Step-Ups. Targets: Quads & Glutes. You take the dumbbells (or bar and put it on your shoulders like in a squat position), and step up on a bench/step/box with one leg. Bring the other leg all the way up into a 90-degree angle, stepping back down to the floor with the 90-degree-angle leg, switching legs the next time you step up. Build up to 4 sets of 15 reps. Step Up Workout, Step Ups Exercise, Inner Leg Workouts, Workout Plans, Workout Ideas, Quad Exercises, Knee Exercises

Step Up Workout

Step Ups Exercise

Inner Leg Workouts

Home or Gym Move - Dumbbell Step-Ups. Targets: Quads & Glutes. You take the dumbbells (or bar and put it on your shoulders like in a squat position), and step up on a bench/step/box with one leg. Bring the other leg all the way up into a 90-degree angle, stepping back down to the floor with the 90-degree-angle leg, switching legs the next time you step up. Build up to 4 sets of 15 reps.

Home or Gym Move - Pull Up Bar Abs. (You can make this a home move by getting one of those doorframe ab bars). Basically hang from the bar, and try not to sway your body as you bring your feet perpendicular to the floor. For a super challenge (don't get discouraged this can take a long time), try to bring your feet to the bar. Repeat until exhaustion. Crossfit, V Cut Abs, 6 Abs, Preparation Physique, Abdominal Exercises, Abdominal Workout

Preparation Physique

Abdominal Exercises

Abdominal Workout

Home or Gym Move - Pull Up Bar Abs. (You can make this a home move by getting one of those doorframe ab bars). Basically hang from the bar, and try not to sway your body as you bring your feet perpendicular to the floor. For a super challenge (don't get discouraged this can take a long time), try to bring your feet to the bar. Repeat until exhaustion.

Gym or Home Move - Dumbbell Shoulder Press. This is pretty standard, but you can also do a variation sitting on a bench with the back raised all the way perpendicular to the floor. Dumbbell Workout Routine, 30 Minute Workout, Gym Routine, Dumbbell Exercises, Arm Workouts, Best Shoulder Workout, Shoulder Training

Dumbbell Workout Routine

30 Minute Workout

Dumbbell Exercises

Best Shoulder Workout

Shoulder Training

Gym or Home Move - Dumbbell Shoulder Press. This is pretty standard, but you can also do a variation sitting on a bench with the back raised all the way perpendicular to the floor.

At Home Move - Mountain Climber. Targets: Obliques. Essentially you will be in pushup position, without dropping your hips, bring your left leg to your left elbow (or as close as possible). Repeat with the right leg to right elbow. This will shred your 'muffin top' and help give that sexy "v" line. Flat Abs Workout, Circuit Workout, Strength Workout, Strength Training, Circuit Training, Core Strength, Full Body Workouts

Flat Abs Workout

Circuit Workout

Strength Workout

Strength Training

Circuit Training

Full Body Workouts

At Home Move - Mountain Climber. Targets: Obliques. Essentially you will be in pushup position, without dropping your hips, bring your left leg to your left elbow (or as close as possible). Repeat with the right leg to right elbow. This will shred your 'muffin top' and help give that sexy "v" line.

Gym Move - Bulgarian Split Squat. Targets: Thighs, Glutes, Hamstrings. Often referred to simply as a "split squat," but to be accurate a split squat has the rear leg on the ground. The Bulgarian squat moves your back foot onto a bench, encouraging core strength and overall balance. It also increases hip flexor flexibility, which translates positively into gains in the squats and elsewhere. I advise starting this out on a smith machine (easier balance) but you can also use dumbbells or a bar. Best Workout Routine, Killer Workouts, Fun Workouts, Lifting Workouts

Best Workout Routine

Killer Workouts

Lifting Workouts

Gym Move - Bulgarian Split Squat. Targets: Thighs, Glutes, Hamstrings. Often referred to simply as a "split squat," but to be accurate a split squat has the rear leg on the ground. The Bulgarian squat moves your back foot onto a bench, encouraging core strength and overall balance. It also increases hip flexor flexibility, which translates positively into gains in the squats and elsewhere. I advise starting this out on a smith machine (easier balance) but you can also use dumbbells or a bar.

Gym Move - Hip Thrust. The hip thrust is like the lower body equivalent of the bench press. Its low learning curve affords a person with poor coordination a fair level of mastery by the end of the first session. You may initially scoff at the idea of thrusting upward from an elevated position, but hip thrusts are your money exercise for glute-building. You can do this with any kind of flat bar in the gym. Forewarning, you may get some bruises on your hips and the first few times may be awkward. Workout Challenge, Lose Fat Workout

Workout Challenge

Lose Fat Workout

Gym Move - Hip Thrust. The hip thrust is like the lower body equivalent of the bench press. Its low learning curve affords a person with poor coordination a fair level of mastery by the end of the first session. You may initially scoff at the idea of thrusting upward from an elevated position, but hip thrusts are your money exercise for glute-building. You can do this with any kind of flat bar in the gym. Forewarning, you may get some bruises on your hips and the first few times may be awkward.

Home or Gym Move - Stability (Yoga) Ball Jackknife. Targets: Abs. Start in pushup position with your shins on a stability ball, your body forming a straight line from head to heels. Keeping your back flat, contract your abs and pull the ball toward you by bringing your knees toward your chest. Pause, then return to start. That's one rep. Fitness Diet, Health Food, Health Care, Weight Loss Inspiration

Weight Loss Inspiration

Home or Gym Move - Stability (Yoga) Ball Jackknife. Targets: Abs. Start in pushup position with your shins on a stability ball, your body forming a straight line from head to heels. Keeping your back flat, contract your abs and pull the ball toward you by bringing your knees toward your chest. Pause, then return to start. That's one rep.

At Home Move - One-Legged Static Lunge, optional Lat Raise (a home variation of a Bulgarian Split Squat). Prop a back leg on the ball. Keep your front knee behind the toe as you bend it. Feel like a super challenge? Add a lat raise (not pictured), lifting your extended arms to the side to shoulder level as you bend down on your knee. Perform on both legs. Don't feel bad or be surprised if you can only do a few sets of low reps - you'll build up. This will tone your thighs immensely. Gym Ball, Tight Hip Flexors, Core Stability, Psoas Muscle, Tight Hips, Yoga Teacher Training, Abdominal, Cellulite

Tight Hip Flexors

Yoga Teacher Training

At Home Move - One-Legged Static Lunge, optional Lat Raise (a home variation of a Bulgarian Split Squat). Prop a back leg on the ball. Keep your front knee behind the toe as you bend it. Feel like a super challenge? Add a lat raise (not pictured), lifting your extended arms to the side to shoulder level as you bend down on your knee. Perform on both legs. Don't feel bad or be surprised if you can only do a few sets of low reps - you'll build up. This will tone your thighs immensely.

At Home Move - Single Arm Plank. Targets Abs. Test your balance and your strength! Start in standard plank position. Slowly lift your right arm, extending it out in front of you. Keep your back flat (resist the urge to tilt your hips to the left) and imagine you’re reaching for that one thing you’ve always wanted but could never quite get. Plank Workout, Bodyweight Workout, Workouts, Stay Fit, Get Fit, Perfect Plank, Different Types Of Yoga

Bodyweight Workout

Different Types Of Yoga

At Home Move - Single Arm Plank. Targets Abs. Test your balance and your strength! Start in standard plank position. Slowly lift your right arm, extending it out in front of you. Keep your back flat (resist the urge to tilt your hips to the left) and imagine you’re reaching for that one thing you’ve always wanted but could never quite get.

At Home Move - Resistance Band Workout. Wrap the band around the balls of your feet, pull the band back to bring your fists to your chest (or as close as possible). Do 3 sets of 12-16 reps. Easy Workouts, Mini Trampoline Workout, Pilates Band, Full Body Workout At Home

Mini Trampoline Workout

Full Body Workout At Home

At Home Move - Resistance Band Workout. Wrap the band around the balls of your feet, pull the band back to bring your fists to your chest (or as close as possible). Do 3 sets of 12-16 reps.

At Home Move - Pistol Squat. From a beginning squat position hold your left leg straight out in front of you, arms also in front and parallel to your leg. Slowly squat all the way down until your butt is almost to your heel and your lifted leg is fully extended in front of you with the foot hovering a few inches above the floor. That was the easy part. Now stand back up without falling over or using your lifted leg. Warning: This one’s a toughie! Squat Workout, Workout Fun, Fit Girl Motivation

Fit Girl Motivation

At Home Move - Pistol Squat. From a beginning squat position hold your left leg straight out in front of you, arms also in front and parallel to your leg. Slowly squat all the way down until your butt is almost to your heel and your lifted leg is fully extended in front of you with the foot hovering a few inches above the floor. That was the easy part. Now stand back up without falling over or using your lifted leg. Warning: This one’s a toughie!

At Home Move - Superman. Targets: Glutes and back. Lie facedown on floor with arms in front of body, palms toward the ground. Draw navel in, tighten glutes, and pinch shoulder blades together. Simultaneously lift arms, chest, and legs off the floor. Hold. Slowly return to ground, keeping chin tucked. Abs Over 40, Superman Workout

Superman Workout

At Home Move - Superman. Targets: Glutes and back. Lie facedown on floor with arms in front of body, palms toward the ground. Draw navel in, tighten glutes, and pinch shoulder blades together. Simultaneously lift arms, chest, and legs off the floor. Hold. Slowly return to ground, keeping chin tucked.

At Home Move - Bird Dog. Targets: Upper and lower abdominals, glutes (really good for your bum). Balance on hands and knees. Lift right leg and left arm, extending right leg to the rear and reaching forward with left arm. Hold. Repeat with opposite arm and leg. Core Workout Plan, Core Exercises

Core Workout Plan

At Home Move - Bird Dog. Targets: Upper and lower abdominals, glutes (really good for your bum). Balance on hands and knees. Lift right leg and left arm, extending right leg to the rear and reaching forward with left arm. Hold. Repeat with opposite arm and leg.