plie squats

bahoreal  asked:

Hey! I love your arms weight resource, I'm rubbish with sticking to weight routines. Could I ask that you do one for legs as well?

[arms post here] [fitness tag here]


hip thrusts/extensions (*studies say these fire glutes even more than squats…)


deadlifts (back, glutes, hs, quads, core, … everything)




7.19.2017 workout

Cardio: C25K wk5d1. 12:35 split. I stopped and paused twice on 5min jog 2 & and on 5min jog 3… And I IDGAF.. lmao.. I’m just proud I’m not dead. Lmao.. start this journey on June 2016. Tell me I would jog 5min strait, let alone 3 damn times in 30min, I would have laughed at you. Now look at me!

Give yourself 13 months… just imagine what you can do in August 2018

Strength - Core & legs:
20x3 situps
15x3 hip lifts
15x3 glute lifts
15x3 plie dumbbell squat (60lb block)
15x3 front barbell squat (60lb block)

Time to chill and listen to distant thunder

pop-corn-tea  asked:

Hi there! (First time messaging anything like this so eep) I have a LOT of issues with my upper arms and upper thighs, but have a horrible time trying to do push ups that are normally the go-to exercise whenever I ask because I'm so not used to it and feel so uncomfortable and awkward...Do you maybe have any tips for weight loss in those areas/how to do push-ups better? Thank you!

This tricep ball pushup from insanity is surprisingly easy and effective. you get into this crouched position and bend your arms until yours knees almost touch the floor. 

Doing pushups on your knees until you get stronger is fine as long as you do them right. lay flat on your belly with your hands under your shoulders and push up onto your knees. Make sure your back is straight and your shoulders are over your hands. 

tricep extensions can be done with anything remotely heavy like a bottle of water, a bag of ice or a jar of coins

Tricep dips are great for flabby arms. do them using the couch with your knees bent if you aren’t that strong. when you get stronger straighten your legs and maybe only  use one leg.

squats lunges and wall sits are great for upper thighs and inner thighs. I personally like plie squats with a calf raise the best 

Perrie’s Workout:
Perrie goes to the gym five days a week, with workouts including 90 minutes of circuits and weights, followed by at least 30 minutes on the treadmill. Plus, she does lots of dance rehearsals and she does shows that require a lot of movement and burns calories pretty quick.

Sample Workout:

Day 1: 40 minute Cardio, waist.

Day 2: 30 minutes Biking, legs, arms.

Day 3: Rest

Day 4: 40 minute Cardio, waist.

Day 5: 30 minutes Stairs, legs, arms.

Day 6: 40 minute Cardio, waist, legs.

Day 7: Rest

Cardio can be intense dancing, cardio kickboxing, or running. Cardio comes in many forms.

Waist exercises include: 20 side bridges, 30 v crunch, 45-60s side plank,  and 20 pelvic scoops.

Leg exercises include: 20 skater squats, 20 plie squats, 15 kneeling heel thrusts, and 20/side side thigh lifts.

Arm exercises include: this video basically

Perrie’s Diet:

I don’t believe she follows a strict diet because in an interview the girls said that they need to eat certain foods for energy but for the most part they are very casual about their diet.

When dieting never go below 1,200 calories because that’s unhealthy and your hair falls out and your skin gets bad.

Sample Diet for those wanting to eat healthier:


  • Berry smoothie.
  • Whole grain waffle with peanut butter and raisins


  • hummus and baby carrots


  • Spinach salad with fat free sour cream (add toppings/lean meats)
  • Side of Yogurt
  • side of dark chocolate


  • parfait


  • Chicken noodle soup
  • Chicken Parmesan
  • with side of veggies and fruit 

I recommend putting spinach in as many things as possible as it is a power veggie.

Keep the dinner somewhat light.

A treat could be oatmeal cookies or cake or a chocolate bar.

You can eat anything in moderation.

To deal with cravings allow yourself a couple bites of whatever your craving (mine is usually a kit kat) because it’s really your body just wanting to know it can have it rather than wanting it.

You can allow yourself 2-3 free meals a week

Tone Up Your Thighs!

It’s time to work on our legs for Workout Wednesday.

Complete the prescribed number reps for the exercises listed below:

  • Squats - 20 reps
  • Plie Squat - 20 reps
  • Curtsy Lunge - 20 reps
  • Bottom Leg Lift - 15 reps each side
  • Reverse Crunch - 20 reps
  • Booty Bridge - 30 reps
Full Body Burnout

This full body circuit will burn mega calories and build lean muscle. Shed those pounds and tone your body! You’ll need a set of 2-5 pound dumbbells, a mat, and plenty of water. Let’s get started!

Plie Squat On Toes

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Stand with feet wider than shoulder width apart, toes pointing out, hands touching each other in front of you like you’re hugging a tree. Squat down on your toes. Tighten your abs and squeeze your butt on the way up, but pause before standing up straight. Do not go all the way up. Do 25 reps. WORKS CALVES, GLUTES, QUADS

Butt Lift

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Get on all fours with hands in prayer position. Place a dumbbell behind your knee and lift your leg so that your thigh is parallel to the ground. Slowly pulsate your thigh up and down, never dropping your knee. Switch legs and repeat for 10-15 reps. WORKS ABS, CORE, GLUTES, HAMSTRINGS

Side Lunge w/a Twist

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Stand with feet wider than shoulder width. Hold a dumbbell (or two) with both hands, arms extended in front of you at shoulder level. Place your weight on the leg that’s on the same side as the dumbbell(s). Raise your heel off the ground, squeeze your glutes, twist the weight(s) to the side and bring your knee up to make your thigh parallel to the ground. Pause for a second and lunge to the side, returning the weight(s) to the other side. Do 10-15 reps on each side. WORKS ABS, CORE, ABDUCTORS/ADDUCTORS, ARMS, GLUTES, OBLIQUES, QUADS, SHOULDERS

Reverse Lunge w/a Twist

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Stand with your feet hip width apart. Grab the ends of one weight with both hands in front of you at shoulder level. Lunge back and twist the weight to the opposite side. Return to starting position. Switch legs, 10-15 reps on each side. WORKS ABS, CORE, ARMS, GLUTES, OBLIQUES, QUADS, SHOULDERS

Side Lunge into Row

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Stand with your feet together and arms at your sides with a weight in one hand. Lunge to one side and lower the weight towards the ground. Step back on your toe and do a row. Keep the non-lunging leg straight at all times. Switch sides and repeat for 10-15 reps on each side. WORKS ABS, CORE, ABDUCTORS/ADDUCTORS, BACK, BICEPS, GLUTES, QUADS, SHOULDERS


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Stand with your feet staggered and hold a dumbbell in each hand, elbow bent at your sides. Tense your abs and keep your body still while curling both dumbbells up and down for 25 reps. WORKS BICEPS

Alternating Shoulder Press

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Stand with your feet wider than shoulder width with a dumbbell in each hand, palms facing forward, elbows bent at shoulder level. Alternate extending each arm straight up and down. Do 10-15 reps on each side. WORKS ARMS, SHOULDERS, TRICEPS

Bend Over Row

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Stand with your feet wider than shoulder width and a dumbbell in each hand in front of you, palms facing each other. Bend forward slightly, keep your body still, and start to row your arms back. Do 25 reps. WORKS ABS, CORE, BACK, BICEPS, SHOULDERS

Lateral Raise w/Leg Lift

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Stand with feet wider than shoulder width apart and a dumbbell in each hand with elbows bent, palms facing each other. Your hands should be close together, but not touching. Place your weight on one leg and lift the other, keeping it as straight as possible. At the same time, pull your arms up as high as you can. Keep your abs tight and posture straight throughout. Do 10-15 reps on each side. WORKS LEGS, SHOULDERS

Alternating Crunch & Twist

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Lay on your back and bend your knees, hands behind your head. Raise your shoulders about 6-8 inches off the floor. Crunch and rotate to one side. Return to start. Alternate for 20-30 reps. Don’t hold head in your hands and keep neck in neutral position. WORKS ABS

Crunch & Reach

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Lay on your back, bend knees, feet slightly apart. Extend your arms back to ears, keep elbows locked, tighten abs and crunch touching knees. Return to starting position. Continue for 15-25 reps or 30-45 seconds. WORKS ABS

Side Crunch

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Get on all fours. Pull one knee sideways up to your elbow. Do 20 reps on each side. WORKS ABDUCTORS/ADDUCTORS, GLUTES, OBLIQUES

Burpees w/Clap

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Do a burpee with a clap when you come on top. Do for 1 min. WORKS ABS, CORE, ARMS, HIP FLEXORS, LEGS, SHOULDERS

Running In Place

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Run in place for 1 min. WORKS TOTAL BODY

Star Jumps

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Squat down and touch the ground, bringing your glutes down to the floor, trying to keep your shoulders and chest up. When you leap into a jump, extend your arms. Land softly and proceed to go immediately down into a squat. Breathe out on the way up. Jump as high as you can and squat down in control to get that nice bubble butt! Do 20 reps. WORKS GLUTES, QUADS, SHOULDERS


Check out the gorgeous Felica Romero, Oxygen’s April 2012 cover girl, as she shows us the perfect plie squat!

This is one of my favourite moves, I incorporate this move twice a week and it has done wonders for my legs and inner thighs!

Plie Squat with Lateral Arm Raise

This multitasking move will target your thighs and biceps at the same time.

  • Stand with legs wide and toes pointed outward slightly. Hold a pair of dumbbells in your hands with your arms straight and your palms facing down.
  • Bend your knees until they are over your ankles while raising arms to just below shoulder height. Arms should be in line with your legs — you should see the weights in your peripheral vision.
  • Straighten your legs, and lower your arms simultaneously.
  • Complete three sets of 12 to 15 reps.

Plie Squat to Lunge

A. Stand with feet just wider than hip-width distance apart, with toes pointing out and heels in. Hinge at hips and lower into a wide squat position, drawing arms in front of you.
B. Rotate body to the left, pivoting on feet and lifting right heel to shift into a lunge facing left with arms outstretched overhead. 

anonymous asked:

your thighs omg??? how????they are amazing. do you like do special exercises or what tell me your secret

umm partially from genetics, but also from working out, yes!

my updated regular work out is this:

  • 20 calf raises
  • 10 one foot calf raises (each leg)
  • 10 high kicks to the front (each leg)
  • 15 high kicks to the back (each leg)
  • 20 jumping oblique twists
  • 15-20 standing bicycles (for each side) 
  • 20 parallel squats (some nights i do 30 to 40 if im feelin it)
  • 20-30 lunges (each leg)
  • 10 jump squats (I’d start out with like 5 b/c they made me kind of dizzy in the beginning??idk)
  • 20 plie squats
  • 15 push-ups
  • 20 seconds side plank (for each side)
  • 25 leg lifts (for each side)
  • one minute of wall sits
  • 30 russian twists
  • 30 crunches
  • stretch for about 5-10 minutes!!

I do all of these about twice for one session!! it seems like a lot but this is what I’ve worked up to now. (so I don’t condone doing this if you’re just starting out!!)