exercises you can do at home

This challenge has three levels.  If you are brand new to working out do Level 1 if you’ve worked out on and off or level one feels too easy choose Level 2 and if you workout regularly or are looking for a quick tough challenge do Level 3

These are all basic body weight exercises you can do at home with no equipment.  A couple do use a bar but if you dont have one there is an alternative option.  Basic doorway pull up bars can be found almost anywhere and are fairly inexpensive.  For the dips you dont have to have a bar you can just use a sturdy chair. The idea of this challenge is to develop healthy habits, that stick using simple exercises you can do most anywhere at anytime to strengthen and build muscle.  These workouts shouldn’t take any more than 15-20 minutes of your time. I recommend using a stopwatch on your phone or clock with second hand to keep track of rest time and stick to it. 

If you cant do all the reps for a certain level dont worry just do what you can and work to improve each week.  If you are unable to do a specific exercise because of a limitation or its too tough let me know and i can try to offer an alternative.  If you start with Level 1 do it for 4 weeks then move onto Level 2 for 4 week and finally Level 3 for 4 more weeks. 

If you have pain dont force it.  Make modifications until there is no pain or rest until you’ve recovered.  If you miss a day dont worry just move on the next day and try to make it up on the rest day or combine two days into one if its not too much for you.

All posts regarding this challenge will be tagged #m0tiv8me2017 and Ill be tracking that tag so please use it if you are participating and posting during the challenge. 

Any questions or comments dont hesitate to message me  


-m0tiv8me aka Cap



A gf of mine asked me to make a program for her based on her goals and minimal equipment that she has at home. She was wanting to lean out and improve her muscle definition and body composition but only has time to workout about 3 days a week. I thought I’d share it here for anyone who has similar goals!

Equipment needed: dumbbells and a bench.

You can substitute many of the exercises with things like resistance bands, kettle bells, or just body weight! Most of the exercises can be googled and you can get video demos so you know you’re doing them correctly, however if any of you have specific questions you can shoot em over to me in my ask box!

I just want to preface this post by saying if you don’t want to workout, you absolutely do not have to.

I was just thinking about the anon from last night wanting to workout out and I know there can be a lot of anxiety in going to the gym. But there’s also the “I don’t know where to start” that comes with working out at home. I came across this youtube channel PopSugar and they have a lot of videos that take you through a variety of different routines for different mobility levels. The instructors are also pretty chill, which is really nice. You also don’t need equipment for a lot of the videos. It’s just another option if anyone wants to workout at home, but doesn’t know where to start.

Please remember your safety and listen to your body

the new balance

Originally posted by leave-me-colourless

For the last few weeks, I’ve been committed to do more things that have meaning to me and will enrich my life, like exercise, spending time with my boyfriend and friends, cooking my self a nice meal, and decluttering my home. At the same time, I’ve been trying to spend less time in social media (as you may have noticed) and watching Netflix. So far it’s working great. I can feel myself being less anxious about things.

I think I’ve realized that going to work, then eating a cafeteria meal, then coming home watching Netflix, then attempt to study, then sleeping is no way to live my life. At least it’s not the way I want to live mine. Sure, I still watch Netflix (especially the Netflix series “The Fall”, watch it, it’s great) but I’m trying to limit the time I spend doing it. 

I can feel myself slowly settling into a more balanced life. Not the famed “work life balance” that sounds like heaven, where I go to work and do a great job, work out everyday, I study everyday, my home is always clean, and I always eat healthy. Honestly, that is bullshit. There just aren’t enough hours everyday to do that. To me, balance is trying to live everyday with meaning. Balance is doing some of the things you have to do and some of the things you want to do and have meaning to you, almost everyday. If I go to work, do a little bit of studying, then have some tea and work on a scrapbook page I’m very content and I call that a good day. Sure, I didn’t exercise, didn’t work on my research paper that day, didn’t go grocery shopping, but maybe today was not the day for that.

I realize that I won’t always get to the bottom of my to-do list and I’ve made peace with that. I do my best, starting with the most important items, then that way if I don’t get to the last few, presumably they aren’t very important. I let them go and try again the next day. 

It may sound like I’m setting the bar low for myself. Like maybe I should be pushing myself to do all these things everyday. But actually, it has required some effort so far. For example, one day I somehow had a little longer lunch break than usual. It was cold and a little bit windy and I was tempted to just browse Facebook for the remaining 30 minutes, but instead I bundled up, left the clinic and took a walk around the neighborhood. I ended up seeing beautiful views of the Boston harbor and the skyline. It was a nice break before the second half of my day and I felt more relaxed and ready to tackle the rest of the day. 

anonymous asked:

hello sharee, I'm having a hard time with myself, I was very comitted with my healthy two years ago, I was eating clean and doing fine and keeping that was really easy to me. Last year my days were really busy and my good habits gone and now I feel like I'm going to start screaming if I don't eat suggar 2 ou 3 times by day, it's really hard to look back and remember that I was happy and healthy and now I can't even keep a exercise routine. Im brazilian sorry about my bad english. you're amazing.

This message hit home for me,

I’m in a similar situation. The last two years I’ve been training for competitions which required a different eating/training structure and now that I’m doing something different, I’m having a challenging time finding “me” again. I’ve been working with coaches the last two years, I don’t remember how to be my own healthy person right now.

And I agree with the sugar! Training for competitions turned me into a sugar junkie again, I’m still trying to break the habit.

So as someone who is also trying to get back to a former version of myself, all I can say is find something that brings back your passion that you had before.
I had trained so hard for two year (loved it!) but it wasn’t “me”, it was just a process to get to the stage. I forgot how much I enjoy cardio and sprints. My passion was restored when I started attending Orangetheory. I’m addicted. I go 5-6x a week.

As far as food, it’s the same. Find what feels like you again. You can still have your treats, but make them an occasional thing, not an everyday occurrence. Also make a daily menu and prep for it. Plan yours meals and snacks and have them ready to go.

You and I are in the same boat right now, and I know you can push through!

anonymous asked:

So um, im kinda overweight for my age, and i want to lose weight but I don't know the best way how?? if that makes any sense ;0; any advice?

If you want to lose weight to make YOU HAPPIER, then I’d suggest the basic formula of eating BETTER (not just eating less, because if you just eat less but still eat crappy foods high in sugar etc then it doesn’t help much) and exercising more. Even just going on a 10 minute walk maybe twice a day is better than nothing. There are tons of easy and quick exercises you can do at home or even at school - like the wall sit, a 5-minute plank routine (I used to do this everyday and it’s really good), or the classic sit-ups/push-ups etc. Make a schedule for yourself that gradually increases the amount of exercise you do -DON’T start off with a crazy amount or else it’ll be overwhelming and you might get discouraged to continue (I think this is what happens with new year’s resolutions) Also if you can afford it I would highly recommend pole dancing - it’s super fun and REALLY really good exercise. Good luck!

theloveworthlivingfor  asked:

I'm a little over 200 pounds & It feels aweful! So this year i want not only to lose fat, i also want to work on gaining muscle. Problem? I have not the slightest clue where to start.🙃 what kinda routines nor what i should be eating. Please help!

I’m sorry you’re feeling bad! 

For routines beginners do best with full body exercises 3 times a week for about 45 minutes. You can do these at home or at the gym, weights or no weights, whatever you want to do. Do 1 exercise for each muscle group:

Chest / Shoulders / Arms / Back / Legs / Abs

The exceptions are the back and legs, which you should try to do 2 exercises for these because these muscle groups have a lot more going on than the others! Often for back its a pull-down exercise paired with a rowing motion. For legs its a quad exercise paired with a hamstring one.

It could look like this: 

1. 3 sets of squats for 8-12 reps. (legs)

2. 3 sets of dumbbell bench for 8-12 reps. (chest)

3. 3 sets of lat pull-down for 8-12 reps. (back)

4. 3 sets of lunges for X distance or X steps. (legs)

5. 3 sets of lateral raises for 8-12 reps. (shoulders)

6. 3 sets of dumbbell rows for 8-12 reps. (back)

7. 3 sets of bicep curls and tricep extensions (this could be optional as the other exercises WILL work your arms. Cutting out arm exercises will save you some time if you are limited.)

8. 3 sets of planks for X time. (abs)

In some of my youtube videos I show different exercises that I do so you can see how some of these exercises are done. I recommend writing down what you want to do before you go (if you’re at a gym) so you don’t feel lost in the middle of your workout!

For food it might be best to slowly change what you eat. Start by cutting out something like soda or chips. Once you’re used to that, cut something else out. Start slowly decreasing portion sizes, and drink more water to fill your stomach up if you still feel hungry.

Figure out what your problem foods are and stay away from them! 

I’ve mentioned before that I have no self control when it comes to potatoes of any kind, so I have to limit my exposure to them or else I will eat, and eat, and eat until I have stomach pains! :(

You can figure out how many calories you should eat for specific goals by putting your information into a TDEE calculator. TdeeCalculator.net is my favorite to use. It gives you a number that is basically the amount of calories your body uses in a day. Take away 500 from that number and that’s a pound lost in a week. Take away 250 from that number and it’s only half a pound lost in a week. The latter is easier to manage and you’ll lose less muscle with the fat but its a lot slower so you’ll take longer to see results. Apps like MyFitnessPal will let you know how many calories you need to eat, as well as how much protein/carbs/fat, etc you’ve had. DO NOT input your exercises for extra calories though! Just tell it your activity level and put in what you eat, and that will be good enough. Be truthful and don’t try to lie about what you’re eating. It only hinders your progress.

Trust me, I did it a lot.

Protein is important for muscle growth, and it doesn’t matter how you get it be it plants or meats. Carbs are a wonderful source of energy, and fats are essential for the body to function, and are different from the fat we produce on our body. If carbs are your food enemy though, you can sub it for more protein and fats, and of course, more veggies! It’s okay to have stuff like candy, chips, and cake every now and again if you can fit it into your calories for the day. Try not to overindulge and keep tabs on yourself!

Fitness isn’t eating plain salads all day every day, but it also isn’t rewarding yourself with sweets every day either!

I hope that helps, and if you need any more info feel free to send more asks!

these are my favorite fics of @eleadore, remember live kudos and nice comments if you like them, enjoy ✨

1.- we can take the long way home (27k)

“Fertile,” Louis says, and then laughs because it sounds stupid to say out loud. He hasn’t ever really thought of himself in those terms. Baby-making terms. It’s just one of those things his body can do, like exercise, or go without tea. Doesn’t mean he will.


The band takes a break. Harry and Louis come together.

2.- wish i knew how to break this spell (6k)

Maybe it should be more of a surprise to open the door and find Harry wrapped up in about a dozen blankets, face pink from the cold and soft from sleep. It isn’t.

Harry, Louis, and a cabin. It’s cold outside.

3.- if it’s me you’re looking for (14k)

Louis has a bad habit of getting drunk before he confesses–or maybe it’s the other way around. AU.

4.- incalescent (5k)

The onset of heat is something Louis still hasn’t learned to recognize.

5.- got my eyes on you (2k)

Harry’s not supposed to take off his clothes, but it’s one of those unspoken rules, much like don’t have a wank with your best mate and definitely don’t make that a regular thing, fuck, what the fuck

* and remember if you want me to make a fic rec of your favorite author,just hmu in my ask box and I’ll do it :3

anonymous asked:

Hey mom, I keep getting really sharp pains throughout my chest. I wear a binder in school (8 hours), and about 5 hours at home. Plus, at school, I have to exercise in it for 45 mins. 5 days a week. I've tried taking a break, but I get too dysphoric.

This isn’t what you want to hear. But taking breaks aren’t optional. There’s plenty you can do, like lay under large blankets or wear baggy clothing. But you SHOULD NOT be wearing a binder that long. That’s VERY harmful.

Advice for Students
  1. Make notes throughout the year.
  2. Don’t get rid of sheets given yo you by teachers, they may be very important by exam time.
  3. Use your frees (if you have them) productively- I know it seems hard but it will save you having to do so much work at home.
  4. Get a different folder for each subject - this will keep your notes organised and easier to find.
  5. Don’t be afraid to ask your teachers for help, that is what they are there for.
  6. Go out with friends when you have the time.
  7. Don’t be afraid to take a day of school work, you will be better for it.
  8. Exercise when you can.
  9. Drink lots of water.
  10. Keep positive.
  11. Never say no to new experiences.
  12. Talk to someone new, you never know, they may be your new best friend!
  13. Don’t revise for the test the evening before.
  14. Eat more fruit and vegetables.
  15. Pack your bag the night before school, it will save you so much time in the morning.
  16. Don’t forget to spend time with your family.
  17. Remember it’s ok to be unique, fitting in is not everything.

(Beautiful Learning)

anonymous asked:

I feel like I have a body dysmorphia type issue. I know this is messed up and please don't be offended but I WISH I had an ED!! At least then I could BE skinny. I never follow through when I try not to eat or I get really angry or moody if I go 9 hours or more without food. I always cave at night after 9 or 10pm and what desserts. I am 5'9", 129lbs. I want to be strong AND skinny. Help!!

You are thin already, love! You do NOT want an ED. Having an ED is having a secret you want to tell so badly but can’t. It’s depriving yourself of something you once loved, something your body truly needs, because you hate yourself that much. It’s not attending social events, or staying home instead of going to do something fun with friends because you’re afraid of the food and drinks that will be there. It’s exercising constantly when you are so god damn weak and tired. It’s easy bruises, weak bones, shivering constantly, sunken dark eyes that makeup can’t cover up, and a feeling of pure emotional emptiness. It’s having panic attacks over a 100 calorie snack. It’s a nightmare. You can lose the healthy way and you’ll feel so much better, but you don’t need to lose anything. You are thin.

anonymous asked:

OMG another person like me! I have flat feet (now have orthotics) and am having trouble with my hips. I have knock knees and all that too. Have you found anything to help with these things? I would GREATLY appreciate it because I am at my wits end about my shitty legs not behaving for me.

Hey! I haven’t yet had super relief with these exercises BUT they are supposed to be more like actual physio exercises, aka you do them several times a day every day. Whereas I just do them when I go to the gym bc I am incapable of working out at home haha. 

  • Clam

So your clam exercise with a resistance band. When you’re lying there think consciously about opening your legs from the hips and engaging the glutes before you even open the legs, otherwise you’ll just end up building muscle in the same hip-closed way

Then do that except your top leg goes straight out, again thinking of opening the hip before you do it.

Then you can do this one standing up once you’re good at it on the ground. So just opening your legs out with your feet on the ground against a resistance band.

  • Squats

Only do your squats with low weights, making sure you’re doing it from the hips. I always do them in front of a mirror and have my hands on my hips. The most likely thing you’ll do is that in the push up phase, your hips will close and your knees turn in a little. It’s also annoying bc it means you don’t develop a sweet bum despite all your efforts waaaaah.

  • Lunges

Lunges are even harder obviously bc that’s more of your body weight on one leg so you are definitely going to try to come in and close your hips to help you get up. I’ve been practising a stationary lunge next to an object that i can hold lightly for some support to help me back up without the hip closing, to try and train that proper leg action. But don’t do a lunge where you actually move/walk around the room becasuse there is 100% chance your body will do it incorrectly, do a stationary lunge holding something until you can then do it not holding anything, and then probably progress to moving while holding something.

  • Isometric Hip Abduction Against wall

Push the leg from the hip against the wall for 5 seconds, then release.

The next exercise is to do this but have a light ball between the hip and the knee so you are pressing against the wall to keep it there, and then slowly do a leg swing [video in the dynamic stretches below], with the goal to eventually be able to do it quickly and with lots of mobility to be able to keep pressing against the ball.

  • Dynamic Stretches for tight hips:




https://www.youtube.com/watch?v=zJXJojFL270 (don’t need the resistance band for warming up, this is about increasing mobility)



  • Static Hip stretches:


As I said, I would probably benefit more from these if I did them every day, but alas I do not. Good luck!

How to Study for Final Exams

As you all know, finals week is quickly approaching. While studying for your upcoming exams, consider how you learn best. Need some extra tips? Check out some of these helpful hints. 

  • Re-write your notes pretending that they’re intended for someone else. It will make you think about concepts in a new way and help you to simplify things. Its also best to write by hand, as the movement will require more thought. 
  • Exercise can help you focus and stay alert, so take quick breaks to walk around or do some jumping-jacks or planks when you feel frustrated. 
  • Try out a new environment. Though you may feel most comfortable in the library or your desk at home, a new place will keep you motivated. 
  • Don’t pull all-nighters if you can avoid it. Your brain forms memories best when it gets a bit of a rest, and you’ll be able to concentrate better after some sleep, too. 
  • Block websites that might distract you. If you know you’re procrastinating by browsing Facebook or Netflix, you can download a free app to temporarily prevent access to these sites and encourage you to focus. 
  • Speak aloud! Though you may not want to try this in the library while others are attempting to study in silence, studies have proven that reading things aloud helps you retain that information. Try reading from your notes at first, then see what you can remember and say it out loud without any assistance. 
  • Silence or unfamiliar, soft music is the best when studying. Anything that is familiar and poppin’ is more likely to hurt you than help you when trying to study. Try gentle electronic music or classical composers.
  • Chewing gum is supposed to boost mental performance! Mint will help you stay alert, but why not try a variety of flavors to keep things interesting?
  • Lights on! Keep the environment where you’re studying bright. If you’re in a dark area and are covering material that isn’t terribly enthralling, you’ll be tempted to nap or daydream. Help your body know its go-time by keeping a bright room. 
  • Relax. Finals week is stressful, but allowing that anxiety to follow you into your examination will distract you and keep you from concentrating. When you receive your test, close your eyes and take some deep breaths until you feel calm and ready to begin. Then go for it - you got this!

How do you like to study? What works best for you? Share your tips with us! We would love to pass them along to other PCC students as the end of the semester approaches. 

Good luck, Lancers! You got this!

The Short and Sweet Yoga Sequence You Can Do Every Morning

Regardless of how I slept the night before or what’s on my agenda for the day, I always feel more relaxed and focused after even a handful of minutes on my mat. Start your day out on a centered and strong note with this short yoga sequence that energizes your body and brain. Wake up five minutes earlier in the morning, and reap the benefits all day long.

Child’s Pose

Even after a good night’s rest, you might be surprised how shallow or hurried it feels first thing in the morning as you run through your checklists for the day. Draw your arms out long in front of you, and let your forehead rest on the floor for Child’s Pose.

Kneel on your mat with your knees hips-width distance apart and your big toes touching behind you. Take a deep breath in, and as you exhale, lay your torso over your thighs. Try to lengthen your neck and spine by drawing your ribs away from your tailbone and the crown of your head away from your shoulders.
Rest your arms beside your legs, with palms facing up, or try extending your arms out in front of you.
Stay here for 10 long breaths.

Cat-Cow Pose

Warming up your spine with a round of Cat Pose to Cow Pose will loosen up tightness in your upper body and relieve tension in your neck from how you slept. Pay special attention to aligning each movement with each breath to get the most out of this effective asana.

Begin with your hands and knees on the floor. Make sure your knees are under your hips and your wrists are under your shoulders. Begin in a neutral spine position, with your back flat and your abs engaged. Take a big, deep inhale.
On the exhale, round your spine up toward the ceiling, and imagine you’re pulling your belly button up toward your spine, really engaging your abs. Tuck your chin toward your chest, and let your neck release. This is your cat-like shape.
On your inhale, arch your back, let your belly relax, and go loose. Lift your head and tailbone up toward the sky — without putting any unnecessary pressure on your neck. This is the Cow portion of the pose.
Continue flowing back and forth from Cat Pose to Cow Pose, and connect your breath to each movement — inhale for Cow Pose, and exhale on Cat Pose.
Repeat for 10 rounds.

Downward Facing Dog

Activate your muscles, release stress in your legs and neck, and start building internal heat in Downward Facing Dog. Ten breaths might seem like a long time — but don’t bail! This pose will get the blood pumping through your whole body.

From Child’s Pose, press back on your hands, and come into a tabletop position on your hands and knees. Your wrists should be underneath your shoulders, and your knees should be underneath your hips.
Inhale as you tuck your toes under your heels. Then exhale to lift your hips, coming into an upside-down V shape called Downward Facing Dog.
Spread your fingers wide, and create a straight line between your middle fingers and elbows. Work on straightening your legs and lowering your heels toward the ground. Relax your head between your arms, and direct your gaze through your legs or up toward your belly button.
Hold for 10 breaths.

Standing Forward Bend

Standing Forward Bend is another pose that looks like it’s all relaxation, but you will feel a deep and intense stretch in your hamstrings and upper back. While the full expression of the pose calls for straight legs, if that feels like too much on your body, give a little bend to your knees to create more space. Remember to breathe deep, and come up slowly.

From Downward Facing Dog, keep your hands on the mat, and slowly step one foot at a time to the top of your mat so your feet meet your hands. Inhale with a flat back, and gaze slightly forward.
As you exhale, engage your abs to fold forward with a straight back. Tuck your chin in toward your chest, relax your shoulders, and extend the crown of your head toward the floor to create a long spine. Shift your weight forward onto your toes, trying to straighten the legs as much as possible. If this feels uncomfortable, allow your knees to have a little bend so you can focus on releasing your back.
Place your hands on the ground, fingertips lining up with your toes.
Hold here for 10 breaths.
Slowly roll up one vertebrae at a time, and step back to Downward Facing Dog.

Warrior 1

Open up tight hips while strengthening your lower body in Warrior 1. Do your best to turn and square your hips toward the front of the room while straightening and engaging your back leg in Warrior 1. These tips will help your body get the most of the stretch, and you’ll be able to stay comfortable in this pose for the full five breaths without readjusting.

From Downward Facing Dog, step your right foot forward between your hands. Turn your left heel in, press into your feet, and lift your torso up.
Lift your arms up, and press your palms together. Draw your shoulder blades down toward your hips, and gaze up at your hands.
Stay here for five breaths. Then come back to Downward Facing Dog, and step your left foot forward to do Warrior 1 on the other side.

Warrior 3

Warrior 3 is the final pose of this short sequence that will fire up your core and challenge your balance. Once you complete this pose on either side, you can look forward to a calmer commute and more productive morning.

From Downward Facing Dog, step your right foot forward for a quick Warrior 1 Pose. On your exhale, lower your torso and lift your left leg, bringing your body parallel with the ground. Extend your hands out in front of you, pressing your palms together firmly.
Press your hands together in a prayer, or extend your arms forward together, separating your arms so they’re shoulder-width apart. If extending your arms creates pain or pressure in your lower back, then bring your hands to your hips.
Hold this position for five deep breaths, then lower your left leg returning to Warrior 1, step back to Downward Facing Dog, and step your left foot forward for Warrior 3 on the other side, then back to Downward Facing Dog.
From Downward Facing Dog, drop your knees to the mat, take a few breaths in Child’s Pose, and move on with your day!


anonymous asked:

Do you have any advice for someone who wants to lose weight but has a really low budget and not much food choice?

Don’t go to the gym, exercise at home! You can do your own workout or use the free videos on youtube. Use this money for fresh and healthy food. Don’t buy junk food. You can always mix cheap stuff like rice with some healthy vegetables. There is a way :) You don’t need expensive nut milk or exotic fruits, but it’s important that you eat fresh and good stuff :)


—I got the promotion. :) Not a huge deal, but a nice pat on the back. I’m happy about it. Not happy about the additional paperwork, but what can you do? Thank you for all the lovely thoughts!!

—Drove home on a cleared road behind some ying yang who couldn’t manage to go over 25mph. Why does inclement weather (in this case, which occurred two days ago) turn people into ying yangs?

—I did not drink enough water today. Nor did I exercise beyond going up two flights of stairs. Guess you’re up, 2018. This year is ruined for me.

—I love when you go to the doctor’s and they’re always surprised that you’re healthy. Like, “Wow, your blood pressure is perfect! Why are you here again?” Healthiest fat person alive. Damn straight.

—Cold today, beach temps tomorrow. New Jersey, you are a fickle mistress.

Hope you all are warm and snuggly and celebrating another Monday in the books! You made it!! ;)



Sometimes work or life or sleep gets in the way of my morning workouts at F45 so instead I do a home workout!
And the other day I felt like putting on my ankle weights again 😱
Such a good burn🔥
If there’s one thing I know it’s that I can never get tired of these ankle weight exercises!
And I know how many of you said you missed these home workout videos haha - sorry!
But maybe we’ll see more every now and then (but no promises!)

Wearing @lornajaneactive

Made with Instagram

@armz_korleone One of the greatest pleasure in life is doing what people say you can’t do. Don’t let any one push their limitations on you.
Smashing legs today, starting off with some quad exercises. Basic but very effect, squats superset with Lunges.
I was ready to go home on the first set. This isn’t for the faint hearted, this was my 5th & last heavy set, 180kg on the squats & 100kg Lunges.
In total I’m doing 8 sets, 3 more sets left then hitting some hamstrings. 💪🏾💪🏾


I think the killer legs series is one of my favourites in the ZGYM. I just like lower body workouts and making my legs strong. These routines are super effective for those of you who’d like to see more shape and definition in your legs from calves to glutes. We’re combining bar method with cardio and strength endurance circuit training. And the best part is that you can do these workouts at home. You can try to do 10 reps for each exercise you see in this video (on each leg if it’s a unilateral exercise) and if you want to do all the exercises in this workout with me, then I’ll see you in the ZGYM at ZuzkaLight.com
#legs #fatburn #weightloss #lean #exercise #fitness #workout #video #workoutmotivation #zuzkalight #zgym

Made with Instagram

anonymous asked:

What would you reccomend to do at home for someone who can't afford a gym/doesn't have the confidence and is looking to tone up and get a bit of mass, I run XC and track just want to look 'athletic' u know? Silly really, your progress is crazy tho so impressive, came for the body stayed for the lolz

I mean if youre trying to put on mass then you’re going to have to eat more! If you’re not going over your DCE then its impossible to gain anything. As for exercises you can just do pushups, squats, dips off of a chair! If you have dumbbells lying around the house you can use those for curls and shoulder presses and delt raises!