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@gymresident

Gym Resident™ | #GymResident

gymresident

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Tag someone who’d look beautiful in this @gymattics ‘Wall’ leggings! 😍 . @gymattics new collections are on SALE! Hurry before it’s all gone! 🔥
All about squats🍑🔥 Like ❤️ to start building that 🍑 give this workout a try!! LET’S GET FIT! .  1️⃣ Kneeling squats 3x12  2️⃣ Box Squats with dumbbell 3x12  3️⃣ Close squats ( hold for 2 seconds each time and squeeze that 🍑 ) 4x8  #workoutmotivation #lowerbody #fitnessmotivation #workoutvideo #fitlife #fitness #workout #booty #gains #fitlife #challenge #summerbody #resolution #bestoftheday #bodybuilding #glutes #motivation cc: @camilacfit
BOOTY 🆚 QUADS exercises . Whether you’re a booty babe, quad queen or both, this video will help you understand the engagement in the muscles you want to work more. These exercises will of course work your glutes, quads & hamstrings but with a different foot placement or stance, you can put more emphasis onto a particular muscle. I will explain more for each exercise below. . 🗣 GIVEAWAY CLOSED I have $100 giftcard to give away just in time for the launch THIS Saturday 14th Dec at 10am EST/3pm GMT To enter:- ▪️like this post . ▪️follow me ▪️tag a friend in the comments - you can enter as many times as you like but tag a different friend each time. Winner announced tomorrow on my story. I will do a clothes haul on my story too so keep an 👀 out! *paid partnership* . SMITH MACHINE SQUATS  To hit your quads more, move your feet close together and away from your body so you lean. This will create a hack squat position giving more ROM & depth. To hit your glutes more, have a wide stance with your toes pointing out. . STATIC LUNGE  To hit your quads more, place your front foot closer to your body with a shorter distance between your feet.  To hit the glutes more, place your front foot further away from your body with a wider distance between your feet. The differences are slight but noticeable when performing. . DEADLIFT In actual fact the Conventional & Sumo deadlift are both great exercises for the glutes with both pros & cons. The Sumo has a wide stance with toes pointing out so there is a slight advantage of glute activation however there is more hip range of motion with the Conventional so that has an advantage too. Personally I can feel more glute activation with the Sumo and more quad activation with the Conventional but it can depend on the lifter. I would advise to use both of these exercises in your workouts to reap the benefits 🙌🏻 . CABLE SQUATS  To hit your quads more, a pistol squat has more ROM at the hip & knee. Your quads will
✨STRONG CORE WORKOUT✨⁣ ⁣ A strong, stable core is one of the first steps in injury-proofing your body. Being able to stabilize your pelvis and spine during deadlifts, squats, olympic lifts, plyometrics, etc. is CRUCIAL 👊🏻⁣ ⁣ This quick circuit helps you work on the big three: anti-extension, anti-rotation, and anti-lateral flexion. Trust me when I say - this is one of those workouts that looks easy but absolutely ISN’T if you’re doing the movements correctly 🔥☠️⁣ ⁣ 1️⃣Body saws - 10⁣ 2️⃣Bear plank shoulder taps - 10 per side⁣ 3️⃣Bird dog - 8 per side⁣ 4️⃣Superman to push-up - 10 ⁣ 5️⃣Side plank with dumbbell raise - 10 per side⁣ ⁣ Repeat 2-3 times depending on what feels best for you 🥰⁣ cc: @briannamariefitness
Tag someone who’d look beautiful in this @gymattics ‘Tsipa’ leggings and top! 😍 . @gymattics new collections are on SALE! Hurry before it’s all gone! 🔥
Let’s work those abs ladies !! 🔥 Sorry for another throw back but these exercises are brilliant ! We haven’t been able to get to the gym this week to film workouts because we have been so busy with what I’m announcing to you tomorrow (you’ll see why) 😅💫🙊⁣⁣ ⁣⁣ Remember to ♥️ and save so I know what content you like to see !⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣ 1️⃣ hanging leg raises ⁣⁣⁣⁣ 3 sets x 10 reps ⁣⁣ 2️⃣ oblique crunches with kick ⁣⁣ 3 sets x 10 reps⁣⁣ 3️⃣ butt ups with twist⁣⁣ 3 sets x 15 reps⁣⁣ each side⁣⁣ 4️⃣ crunch variation ⁣⁣ 3 sets x 10 reps (both legs = 1 rep)⁣⁣ cc: @lisafiitt
✨LOWER CORE 🔥✨ I try to work on my lower core 2-3 days a week mainly because it’s always been one of my problem areas and I’m still targeting it regularly. I did these as a circuit for 4 rounds and the struggle was realll🔥🔥 Save and give these a go cc: @petit_fit_bukola
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gymresident
gymresident
GROW YOUR GLUTES 🍑 Please read caption below‼️ . Before I move into the workout, I just want you all to know how much I love you guys! The giveaway winner has been randomly picked (announced on story) but for everyone else that wasn’t lucky this time I want to give you something too... . Ok, Always ALWAYS remember these important factors when trying to grow your glutes:- ▪️push yourself, increase your weights . ▪️activate your glutes prior to lifting ▪️mix up your training routines, try something new ▪️EAT IN A CALORIE SURPLUS ▪️eat a high protein diet ▪️don’t give up, growing muscles takes months, years... . OMG THIS WORKOUT 🥵 get saving! 1️⃣ Superset x 3 Plate Sumo Squats - 10 reps (20kg) Plate Overhead Squats - 8 reps (20kg) 2️⃣ Sumo Deadlifts - 8 reps x 4 (80kg) 3️⃣ Kneeling Pull Through - 12 reps x 3 (25kg) 4️⃣ Superset x 3 Banded Hip Thrusts - 8 reps (100kg) Banded B Stance Hip Thrust - 8 each leg 5️⃣ Banded Cable Step Back Squats - 12 reps x 3 (20kg) 6️⃣ Superset x 2 each leg Kick Back Pulses - 10 pulses (5kg) Side Kicks - 8 reps (5kg) 7️⃣ Hip Abduction Machine - 10 reps, 30 pulses x 2 (80kg) . DON’T FORGET TO HIT THE ❤️ AND TAG YOUR 🍑 PALS!!! cc: @kimfrench87
Want to lose the weight, keep it off and feel your best? I got you covered 🙌 Not only will following some of these tips help create a healthy lifestyle thats more sustainable longterm but you’ll also be well on your way to better overall health!⠀⠀ .⠀⠀ While many people make the mistake of focusing primarily on how many hours of cardio they can fit in to their week or try to starve themselves only to binge later, focusing more on strength training and smart food choices to create a moderate calorie deficit will be a winning strategy.⠀⠀ .⠀⠀ 💪 (1) Let’s talk strength training:⠀⠀ Strength training is great, whether it’s body weight exercises or hitting some weights in the gym. This will be the best form of exercise for shaping your body and building more muscle, which in turn will help speed up your metabolism.⠀⠀ .⠀⠀ 🏃‍♀️ (2) Let’s talk cardio:⠀⠀ Cardio is also great for your health but there’s no need to overdo it! If your goal is fat loss, eating in a moderate calorie deficit, strength training and some cardio mixed in will be the perfect combo to hit your goal. So unless you’re training for a sport or just love this form of exercise, I urge you to not spend endless hours on the elliptical (I’ve definitely made this mistake in college)⠀⠀ .⠀⠀ 🍳 (3) Let’’s talk smart food choices:⠀⠀ If most of your nutrition consists of whole foods instead of heavily processed junk food not only will you feel better but you’ll most likely end up eating less calories than a day filled with junk food. Packing on tons of veggies to your meals will also help you feel like you’re eating more while still losing weight. Tracking calories and/or macros for a period of time can also be a helpful tool for gauging portion size.⠀⠀ .⠀⠀ Wherever you are on your journey and I want to be here to support and guide you with some helpful tips. Because you most definitely got this!⠀⠀ cc: @meowmeix