workout groups


HAPPY NEW YEAR MY LOVES!! I’ve been thinking about this idea for a while now and I’ve finally decided to go ahead and do it…


I want to create this (facebook) group for lovely people who want to start looking after themselves more this year, including health, fitness and body confidence! I struggle to find people to open up to about these things and sometimes it’s hard to go through such a big journey without any friendly support! 

Things you’ll find in the group are…

  • fitness and food ideas
  • body confidence tips
  • personal stories/posts
  • motivational posts
  • self care tips
  • emotional and friendly support !

+ many more exiting things!


Because I want this group to be open to anyone that needs it, there aren’t really any rules, you don’t even have to follow me!

Just visit the body happy section on my blog !  

I hope all of you have had a lovely start to 2017 and I wish you all the luck and love you deserve! 

- Rona x


Crazy (미쳐) - 4Minute

WORKOUT FOCUS: Cardio // video masterlist

anonymous asked:

I was under the impression that you're absolutely NOT supposed to use your back to lift in conventional deadlift. Unless I'm misunderstanding something you said in that earlier ask. This is a different anon btw just concerned for safety.

Deadlifts workout several muscle groups including you back muscles when you lift DO NOT lift with your back

anonymous asked:

How/where did you learn how to construct work outs? I'm a beginner and I don't know what super sets are for, the difference between compound movements and... Other movements lol and etc etc. I want to learn so I can make my own work outs and get huge like you but Idk where to start.

I honestly still don’t 100% know the science behind bodybuilding, but I started by finding workout plans on I went through a good 3 or 4 plans (a year or two total) before I started to gravitate towards excersises (and supersets) that I felt really gave me a good pump or were challenging. You kinda just feel what works for your body after a while. So I took all the excersises I really loved and threw in a few moves I need to work on and created my dream workouts for different muscle groups. If you would like a great starting point, I would highly recommend Steve Cook’s Big Man on Campus plan. And if you get the app on your phone, you can literally pull up the workout and check off the excersises as you go and look back at how much you lifted last time, etc. One thing that boosted my results big time was recording my workouts and pushing myself to do better than the week before. If you have any other questions feel free to ask more. Happy gains! :)

January 23, 2017 Workout

Routine A

Muscle Groups: Quads, Hamstrings, Calves, Glutes, Core


Exercise: Leg Extension

Main Muscle: Quads

Set 1) 8 reps at 135 lbs

Set 2) 9 reps at 135 lbs

Set 3) 9 reps at 135 lbs

Exercise: Seated Leg Curl

Main Muscle: Hamstrings

Set 1) 8 reps at 125 lbs

Set 2) 9 reps at 125 lbs

Set 3) 9 reps at 125 lbs

Exercise: Bodyweight Standing Calf Raise

Main Muscle: Calves

Set 1) 30 slow reps, 10 fast reps, 10 more slow reps with feet straight

Set 2) 30 slow reps, 10 fast reps, 10 more slow reps with toes pointed outward

Set 3) 30 slow reps, 10 fast reps, 10 more slow reps with toes pointed inward


Exercise: Weighted Abdominal Crunch

Main Muscle: Core

Set 1) 12 reps at 75 lbs

Set 2) 14 reps at 75 lbs


Exercise: Leg Press

Main Muscle: Quads

Set 1) 9 reps at 310 lbs

Set 2) 10 reps at 310 lbs

Set 3) 10 reps at 310 lbs

Exercise: Single Leg Press

Main Muscle: Quads

Set 1) 8 reps at 165 lbs

Set 2) 8 reps at 165 lbs

Set 3) 8 reps at 165 lbs


Exercise: Hip Abductor

Main Muscle: Glutes

Set 1) 10 reps at 195 lbs

Set 2) 8 reps at 200 lbs

Set 3) 8 reps at 200 lbs

Exercise: Glute Kickback Machine

Main Muscle: Glutes

Set 1) 9 reps at 115 lbs

Set 2) 10 reps at 115 lbs

Set 3) 10 reps at 115 lbs


Exercise: Bodyweight Scissor Kicks

Main Muscle: Core

Set 1) 26 reps

Set 2) 28 reps

Insanity workout group?

I am thinking about starting a challenge group for people starting the Insanity workout.

That way we can all post our experiences, progress, and keep each other motivated to get through the program.

anyone interested in joining?

I’ve been looking back through my archive for inspiration from myself. A lot of the nostalgia right now stems from the fact that around this time 2 years ago is when I started following Kevin on tumblr. I also had this moment where I was like you know, the Tori two years ago would be so so proud that you joined a gym, love group exercise, workout regularly 5 times a week, and have grown so much. She would be proud and see how strong you are not matter what size you see yourself in the mirror.

And you know what? That’s 100% true. Looking back at my posts, I loved being active and I was barely running a mile but still thought just getting out there was awesome and deserved to be celebrated. I could tell that I loved my body and how strong I felt and I was eating healthy food because it made me feel awesome.

Somewhere along the way it became too complicated. Somewhere in the past two years it became too serious and not having crazy results sucked the fun out of it.

I’m choosing to be inspired by my former self who was fresh on the exercise/healthy eating game. Being active and eating well is here to bring me joy and strength. So we’re bringing that back to From Lazy to Lively.

And it starts , IMMEDIATELY.

Tomorrow I will run this 5K not worry if it’s the slowest one I’ve ever done but being excited to still be doing races and moving my body.

Thanks for being there back then and still being here now. I love this blog and this community so much

I’m bringing Lively back y'all.