SAVE THIS as your library of exercises for STRONGER ARMS. 💪 You can do these all at home or the gym. Here’s the details 🚀 1️⃣ Standard bicep curl. Keep the elbows tight to the waist, no swinging. Slow as you lower the weights. 2️⃣ Hammer Curl. Change the position of the wrists as you rotate the bicep. Aim to pause at 80 degrees 3️⃣ Drag curl. The elbow come back and you pull the dumbbells towards the chest. 4️⃣ Tricep Press. Just like a chest press but the elbow come backwards towards your waist. 5️⃣ Overhead Press. One heavy dumbbell, the elbows act like a hinge. 6️⃣ Crushers. Terrible name but a great exercise. ✅ 10-15 reps on each exercise // 3-4 sets Save and build stronger arms! #Fitness #armworkout #biceps #homeworkout #homefitness #dumbbellworkout
Have you heard of exercise snacking? How ability mobility snacking? If you don’t have time to stretch or move, try these each day! 💧 Whilst you boil the kettle, WGS 🦷 Whilst you brush your teeth, squat hold 🍽️ Waiting for the microwave, cat cow 📺 During an ad break, Lunge and Reach ☕️ Making a coffee, forward fold You can do this daily, and it’s a great way to stretch, keep mobile or exercise in a packed out day. #Fitness #fitnesstips #fitnessjourney #mobility #stretching #workoutideas #homefitness #homeworkout
SAVE THIS as your library of exercises for STRONGER LEGS. 💪 You can do these all at home or the gym. Here’s the details 🚀 1️⃣ Sumo Squat: slow tempo on the way down. Count 3 seconds as you lower. 2️⃣ Static Lunge. Try not to fully extend at the top to maintain tension. 3️⃣ RDL. Think about pushing a button behind you with your bum. This will help nail the hinge. 4️⃣ Split Squat. Position your dumbbells first and it help with position. 5️⃣ Glute Bridge. Fully extend at the top of the movement. 6️⃣ Lateral Squat. Ensure the legs are wide enough, too close together and you won’t get depth. ✅ 10-15 reps on each exercise // 3-4 sets Save and build stronger legs! #Fitness #lowerbody #quads #homeworkout #homefitness #dumbbellworkoutsathome
This is the number 1 supplement you should be using. It’s popular for improving muscle mass, performance and recovery. Creatine in simple terms, allows your muscles to produce more energy during exercise Here’s what the research shows: ▪️Ingesting creatine during resistance training sessions increases muscle strength and endurance in physically active people. ▪️Creatine accounts for fewer injuries and accelerated recovery time from injury. ▪️Creatine combined with resistance training produces the greatest adaptations in older adults. ▪️Even without the stimulus of resistance training evidence has shown that creatine can improve strength in females. ▪️Creatine monohydrate is the optimal choice of creatine. ▪️It’s currently recommended that individuals consume ~3-5 g/day of creatine for a minimum of 4 weeks. A loading phase is not required if using creatine long term ▪️20 years of research has demonstrated no adverse effects from recommended dosages of creatine ▪️Cognitive benefits through creatine supplementation have been evidenced. ▪️Creatine supplementation has been proven safe and is usually used by athletes to increase their athletic performance Study Reference: Effects of Creatine Supplementation on Brain Function and Health (Forbes et al, 2022) Effects of Creatine Supplementation during Resistance Training Sessions in Physically Active Young Adults (Mills et al, 2020) Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? (Antonio et al, 2021) Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials (Avgerinos et al) #Fitness #fitnesstips #creatine #creatinemonohydrate #GymTok #fitfam
NEW TO RUNNING? Here’s some tips to keep you injury free as you build up the miles! 🏃♂️ 1️⃣ Run / Walk Programme All new runners should start by doing this. Run a little, walk a little. As you build fitness, gradually reduce the amount of time you walk. 2️⃣ 10% Increase When you build your fitness to manage a full run, build your total volume / longest run by a max of 10% each week. Patience will keep you running injury free. 3️⃣ Don’t compare! You see people’s strava times and you want to run faster and further. Don’t do it! This is your body and it’s a marathon not a sprint! 4️⃣ Strengthen your core Add some short core workouts into your weekly routine. The inner core provides stability to runners! 5️⃣ Consistency doesn’t = daily! Give yourself rest! 50-75% of injuries are caused by over use, too much too soon or too hard too soon! The goal is to be able to run long term! I hope this helps! Happy running! #Fitness #runningtips #runnersofinstagram #Running #runners
CHANGE THIS… for THESE! ❌ Switch out your crunches to build a strong core! 8-12 reps on each! Give it a try! #abs #absworkout #homeworkout #homefitness #core #coreworkout #fitfam #workout #workouts #exercises #fitnesstips
CHOOSE YOUR OPTION! Dumbbell or bodyweight, which one? 12-15 reps on each. 3-5 sets! Let’s go! #workout #fitnesstips #workouts #workoutfromhome #athomeworkout #homefitness #homeworkout #homeworkouts #athomeworkouts #homeexercise
Have you tried this exercise! Give it a go! #homeworkout #learnwithlfg #fitnessideas #bodyweightworkout #fitnesstips #workouttip #workoutvideo #fitnesstiktok #FitTok #Fitness
