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Fitness Girl Full Body Workout
This killer fitness girl workout creates a full body circuit out of moves favored by some of Instagram’s top fitness models. Check out the post for videos from them, their accounts and full exercise descriptions!
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Barbell Hip Thruster
This variation of the hip thruster is an excellent way to build large, strong glutes. Repeat a hip thruster as described, but have a barbell over your hips to add resistance. You may want to do this on a bench like Anllela, resting your shoulders on the bench so that you don’t have to support yourself on your hands.
1. Sit on the ground with your knees bent, feet flat on the floor and your hands behind you, with your palms pressed to the floor.
2. Using your palms and heels for support, squeeze your glutes to raise your hips off the floor until your torso is horizontal. Squeeze for 2-3 seconds at the top.
3. Slowly lower your hips back down. This is one rep.
Squat With Lateral Leg Raise
This is a great dynamic movement to hit multiple muscle groups.
1. Hold a dumbbell in each hand, cleaned up to shoulder height. Perform a standard squat, lowering yourself to an inch or two above the ground.
2. Squeeze your glutes and hamstrings to send your torso upwards. As you’re almost standing straight again, lift up one leg to the side, squeezing your glutes, core and hip abductors.
3. Hold your leg at the top for 1-2 seconds before slowly lowering it down again. This is one rep.
4. Repeat for the other leg.
Fitness girl Karina’s second exercise is the romanian deadlift for this circuit.
Deadlifts are another keystone exercise that you really should master. They’re also the exercise in which you’ll likely lift the most weight, so they’re fun!
1. Place a barbell in front of you, and stand behind it with your shins touching the bar, with your feet hip width apart. Keep facing directly in front of you for the entire movement.
2. Lower yourself down, grabbing the bar just wider than your feet. Either have your palms facing backwards, or have one forwards and one backwards. This reverse grip helps prevent the bar from rolling, which may be an issue as you lift heavier weights.
3. Whilst holding the bar, squeeze your shoulder blade together and tighten your core. It is essential that you keep your spine in a straight, neutral position. Do not bend it when performing a deadlift. The deadlift is quite a straightforward movement, the difficulty comes in because you can easily injure your lower back if you’re not careful.
4. Squeeze your legs and power up through your heels. Raise the barbell against your shins, keeping it close to your centre.
5. As the bar raises to the level of your knees, move them back to continue lifting the bar up to your thighs. Squeezing your glutes at the top of the movement, but not leaning backwards (this is bar form).
6. Slowly lower the bar back down again, pushing your knees forwards as the bar passes lower than them. This is one rep.
Variation: Romanian Deadlift
The romanian deadlift is a great variation on the standard deadlift to really work your hamstrings. Perform it in the same way as a standard deadlift, but don’t bend your knees. As you lean forwards, you will feel a stretch hamstring. As this builds, squeeze your hamstrings to bring your torso back upwards.
Dumbbell Bent Over Rows
Rows are a great way to tone and define your back.
1. Put one knee on a bench, with your lower leg lying flat along the bench.
2. Place your hand on the same side as your knee on the bench whilst leaning over. Your hand should be directly below your shoulder.
3. Hold a dumbbell in your other hand, placing it on the bench.
4. Tense your lat (the large muscles down the sides of your back) on the same side as the arm holding the dumbbell. Slowly raise the arm holding the dumbbell so your upper arm is parallel to the floor, and your elbow makes a 90 degree angle.
5. Let the dumbbell come down slowly , rest it on the bench if you need. This is one rep.
6. Repeat on the other side.
Fitness girl Ainsley’s second exercise is the burpee. She jumps over the smith machine bar as a slight variation.
Burpees are a tried and tested killer endurance combo.
1. Stand standing in a neutral position.
2. Squat downwards, placing your hands on the ground, shoulder width apart.
3. Shoot your legs backwards into a high plank position.
4. (Optional) perform a pushup from the high plank position.
5. Squat upwards explosively, jumping into the air with your hands above your head.
6. Land with soft knees to avoid injury. This is one rep.
Fitness girl Luciana’s second exercise in this video is the reverse lunge (with dumbbells for added resistance).
A great variation on the forward lunge that will help hit additional small muscle groups.
This is performed in a very similar way to a standard lunge.
1. Stand with your feet hip width apart. Place your hands on your hips.
2. Step backwards with one leg, lowering down on the other until your knee touches (or almost touches) the floor. Your front foot should be directly below your knee.
3. Push back off of your back foot and raise up to your initial position. This is one rep.
4. Repeat with the other leg.
Variation: Hold dumbbells in each hand to add resistance.
Bench Double Glute Raise
Fitness girl Paige’s second exercise is the glute raise. She keeps her heels closer together for a nice variation that makes it easier to target the hamstrings and glutes.
The glute raise is essentially a two legged donkey kick, adding variation to your workout.
1. Lie on your front on a bench, with your hips at the end so your feet can touch the floor whilst your legs are straight.
2. Lift your legs off the floor, keeping them bent at the knee.
3. Tense your glutes to raise both legs at once towards the sky. Squeeze at the top for 2-3 seconds.
4. Slowly lower your legs back down. This is one rep.
Fitness girl Lais’ second exercise is the commando. She varies it by doing some plank jacks at the top of her commando.
To mix up the standard plank try commandos:
1. Move from your forearms to your hands, one arm at a time. This will put you in a high plank, or push-up position.
2. Make sure to adjust your bodyweight as you move each arm so you remain stable.
3. When in the high plank position, move one arm at a time to your forearms to put you back into plank position.
4. When you are back in the standard plank position, you’ve completed one rep.