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melsbodysquad

👩Helping women with little or no equipment get fit & toned at home🏡Your never to old🙋‍♀️44
🍔eat your fave foods and still lose weight
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🔥 BACK ATTACK Tag a friend below that needs to

🔥 BACK ATTACK

Tag a friend below that needs to try this and share to your story!

Credit • @fashioneatstravel

Who’s ready to try these?
1️⃣ Kneeling upright row
2️⃣ RDL & row
3️⃣ Staggered deadlift + row
4️⃣5️⃣ KB or DB snatch
6️⃣ RDL + reverse arm raises
7️⃣ Chest up side-to-side
8️⃣ Snow angels
.
3 sets x 12-15 repetitions
* pick a weight that makes last 4-5 repetitions of each set challenging

SAVE THIS WORKOUT FOR LATER Drop your favourite

SAVE THIS WORKOUT FOR LATER

Drop your favourite emoji if you love this workout 🏋️‍♀️ 💪🏃‍♀️🧘‍♀️

Credit • @ginavallesfit

1️⃣Dip To Tuck-10 Reps
2️⃣Plyo Lunge To Double Hops-60 Sec
3️⃣SL Row Knee Drive L,R- 8 Reps
3-5 Cycles

INNER THIGHS WORKOUT please leave a LIKE and save

INNER THIGHS WORKOUT

please leave a LIKE and save the video for later thank you so so much for the love and support

Credit • @hannaoeberg

METHOD:

1️⃣ sumo squat variation // 3set x 10reps each leg
2️⃣ side lunge variation // 3set x 10reps each leg
3️⃣ lying hand to toe taps // 3set x 10reps each leg
4️⃣ crossovers to stretch out // 3set x 15-20reps

Micro Bands & Dumbells Workout - Drop your favouri

Micro Bands & Dumbells Workout - Drop your favourite emoji if you love this workout 🏋️‍♀️ 💪🏃‍♀️🧘‍♀️

Like and save please!

Credit• @isabellamedina

Try this circuit for a total shoulder burnout.

1 min each move. 10s rest in between each set. 3x through. I’m using a light resistance band and 8 lb dumbbells.
🌊 bear plank walk
🌊 slow roll up to wide overhead press
🌊 kneeling external rotation
🌊 burpee bent over wide row

Strong Biceps Routine - Are you game to try this o

Strong Biceps Routine - Are you game to try this one out? Hit SAVE + tag a friend who's raring to get in the gym this week!

Credit @hannaoeberg Credit • @gymsharktrain 🔥💪

Exercises:
💪 Seated DB hammer curls // 3set x 10reps
💪 Db standing narrow curls // 3set x 10reps
💪 Zottman curls // 3set x 10reps
💪 Seated plate curls // 3set x 10reps

⚡️ HIIT Workout ⚡️ ❤️ Try it now, Save

⚡️ HIIT Workout ⚡️ ❤️ Try it now, Save for later, Share with friends who love #homeworkouts like this!

Credit • @jsatter_fitness

⬇️⬇️
🔖 Perform each exercise for 30 seconds, rest 10 seconds then repeat 2-3 more times before starting the next exercise. ✅

Exercises:

1️⃣Skaters (tap)
2️⃣Alt. reverse lunge & twist
3️⃣Mountain climbers
4️⃣Plank jump back to squat & front press
5️⃣Single arm Russian twists (modification: perform with feet on the ground)
6️⃣Plank walk into bear pose & jack ➡️ jump back to plank (alt. starting leg each rep)

STOP MAKING EXCUSES - Like and save please! Take

STOP MAKING EXCUSES - Like and save please!

Take responsibility and initiative for yourself and stop blaming your circumstances on what you are able to change.

You can’t keep doing the same things daily and expect to get different results.

Stop making excuses and take charge to change.

If you’re sleepy, go to bed early and be up early tomorrow and work to recover time lost.

You suddenly don’t have enough time, then stop watching TV and see how much time gets freed up.

If you feel as if you’re intellectually bankrupt, grab a book and invest in some knowledge.

There will never be a situation that you can’t get out of, if only you stop being lazy and move from your comfort zone and stop making excuses and lame ones for that matter.

Everyone knows what needs to be done but many avoid it lying to themselves with excuses of how they can’t achieve it.

If you’re going to quit anything, quit being lazy, quit making excuses and quit waiting for the right time!

5 Powerful exercises you can do using just one dum

5 Powerful exercises you can do using just one dumbbell💥⁣ or water 💦 bottle

Save, try, share ❤️⁣ and follow me 😊 @melsbodysquad

Credit• @ivfitness ⁣

Do it in a circuit format for a quick high intensity workout! Aim to complete 3-6 rounds. ⁣

Hope everyone is enjoying the weekend!

SIMPLE FOREARM PLANK VARIATION Drop your favouri

SIMPLE FOREARM PLANK VARIATION

Drop your favourite emoji if you love this workout 🏋️‍♀️ 💪🏃‍♀️🧘‍♀️

Credit • @daniellenatoni

Simply roll into side plank on your forearms. Extend one arm up and then one leg up, return through center to the other side. Go for a minute or until you simply can’t go anymore.

Rest and repeat.

Save by clicking the little bookmark and share by clicking the little Airplane ✈️ icon!

SWEATY SUPERSETS 🥵 - please ❤️ share & foll

SWEATY SUPERSETS 🥵 - please ❤️ share & follow me 🙌

Let me know if you try this!

Credit • @loislovesfitness

The workout🔻
🔹Superset 1:
🔻Wide mountain climbers - move inspired by @get_moefit
🔻Get ups
🔹Superset 2:
🔻2x lunge 2x squats combo
🔻Floor tap twists - move inspired by @natacha.oceane
🔹90 second FINISHER:
🔻 Push up into tucks!

👱🏻‍♀️ ROUNDS 🌿 OUT If you enjoy t

👱🏻‍♀️ ROUNDS 🌿 OUT

If you enjoy these workouts, please like share and follow 😊

Credit • @theback50ksm

Do (3) ROUNDS of
FRAMES 1/2/3 ~ 12/12 a side
After each ROUND , do 10/10 of last frame ( #7 )

Do (3) ROUNDS of
FRAMES 4/5/6 - 12/12 a side
After each ROUND , do 10/10 of last frame (#7)

** If feeling good -
Do (1) ROUND of all 6 exercises in a row and end with one more 10/10 of the last frame (#7)

EQUIPMENT- various size weights ( 12 lbs 8 lbs 5lbs)

Strengthening your hips + glutes - Save, ❤️,

Strengthening your hips + glutes - Save, ❤️, try and share with someone who will benefit from learning these!

Credit • @ivfitness

5 banded moves for stronger and healthier knees, hips, low back and a firmer behind ;)⁣
⁣
Strengthening your hips + glutes helps you: ⁣
⁣
✅ Achieve better muscle activation and performance ⁣
✅ Reduce knee valgus (knee valgus refers to when the knees cave inward during some exercises, and is very common during squats) ⁣
✅ Achieve better pelvic alignment ⁣
✅ Increase speed, stability and running performance.⁣
✅ Lift stronger ⁣
✅ Reduce knee, low back and hip injury potential. ⁣
✅ Improve and prevent IT band syndrome & PFPS. ⁣
💃🏻 Have a firmer, more defined hips, glutes and lower body! ⁣

FULL BODY WORKOUT - Drop your favourite emoji if y

FULL BODY WORKOUT - Drop your favourite emoji if you love this workout 🏋️‍♀️ 💪🏃‍♀️🧘‍♀️ and save for later

Credit • @caracassidyfit

🦄 kneeling ab roll with push-up
🦄 forward to reverse lunges
🦄 alternating squat pulse to snatch
🦄 sumo dumbbell squat
🦄 ab circles with fixed bar iso hold
🦄 box squats

EASTER RICE RECIPE 😍 WHO'S TRYING TAG A FOODIE👌 and follow me please 😊

Credit • @foodblogafrica

🔥. Try this recipe out foodies 🤗.

List of ingredients:
Basmati rice
Veg oil
Sausage
Soy sauce
All purpose seasoning
Salt
Chicken stock
Bayleaf
Rosemary
Chopped carrot
Chopped green pepper
Chopped red chill pepper
Sweet corn
Chopped green onion.

Credit: @dinewithhilda

Upper Body Circuit - Please be sure to like & save

Upper Body Circuit - Please be sure to like & save the post!

Credit • @growingannanas

1. One Leg Push Up Climber
2. Dynamic Climbers
3. Advanced Push Ups
4. Reverse Climbers

Follow my account please if you like the shared content 😊

INDICATORS OF SUCCESS - like and share if you find

INDICATORS OF SUCCESS - like and share if you find this post informative 😊

While we’d all want to be classified under successful people, there are a couple of indications that separate the successful people and unsuccessful people. Below is a comparison list to indicate where you belong.

· Successful people praise and uplift people while unsuccessful people offer judgment to people and degrade their peers.

· The former are always grateful no matter the circumstance whereas the latter are bitter and carry past disappointments giving them negative energy.

· Successful people easily forgive and move on from mistakes caused, in which case, the unsuccessful hone in on past mistakes and plan for revenge.

· The successful give credit where it’s due while the unsuccessful try takes all the credit with disregard to people’s efforts.

· The successful read regularly to expand their knowledge whereas the unsuccessful are aimless and would rather binge-watch a series that does not enlighten them.

· Successful people discuss their idea to gain people’s opinions on how to improve on the ideas while unsuccessful people are data hoarders and would rather grow alone.

· Unsuccessful people do not set goals portraying them as aimless whereas successful people prepare and maintain their to-do lists.

While it’s clear the distinction between the successful and the unsuccessful, the gap can be closed if the latter change their habits and adopt positive ones to change their lives.

TRX TWOSOMES 💪 SAVE these lower body and core p

TRX TWOSOMES 💪 SAVE these lower body and core pairings ready for your next workout 🔥

Credit • @stephaniewarwick_

✅ QUADS ✅ HAMSTRINGS ✅ CORE ✅ GLUTES

PISTOL SQUAT TO ARABESQUE
HIP LIFT STRADDLE TO SHOULDER STAND V SIT
KNEE TUCK TO HIP PRESS

🌟BONUS - advance the pistol/arabesque combo by holding only one handle! Same hand holds as the lifted leg.

💪🏻Try 10-15 reps per movement for 3 sets before moving on to the next combo

SAVE IT 💛 TRY IT 💪🏻 TAG ME 🥰

🎥 Video is sped up, aim for slow controlled movements

TRX is such a versatile piece of equipment, you can pack it in your case if you work away a lot or want to workout on vacation.

GYM SHOULDER WORKOUT 🏋️‍♀️ FOLLOW, ♥️ tap & SAVE to try it for yourself👏🏻

Credit • @lucydavis_fit

Exercise 1: Military Press - 4x8 reps
Exercise 2: Single arm Arnold press - 4x10 reps
Exercise 3a. Dumbbell rear delt fly - 3x10 reps
Exercise 3b. Barbell high row - 3x10 reps
Exercise 4: Dumbbell lateral raise - 3x15 reps
Exercise 5: Single arm push press - 3x12 reps

🌟BODYWEIGHT EXERCISE 🌟 TAG A FRIEND to have

🌟BODYWEIGHT EXERCISE 🌟 TAG A FRIEND to have them do this with you & SAVE for later

Credit• @emilyy_fitness w/ @baby_english

I push myself so much harder when I workout with someone, if your friends don’t enjoy this, find yourself an accountability group of like minded people.

💥6 EXERCISES
💥3 ROUNDS
💥40 SEC WORK/ 20 SEC REST PER SIDE/ EXERCISE

🔥FULL BODY CIRCUIT 🔥 It’s a sweaty one 🥵 Save for later and give it a go!

Credit • @mkokkalisfitness

45 seconds on, 15 seconds off, repeat the circuit 4 times 🔥

1️⃣ squat jump to pylo lunges
2️⃣ chest to floor burpees with tuck jumps
3️⃣ mountain climbers to plank jacks
4️⃣ pulse lunge jumps
5️⃣ push ups to shoulder taps

If you like this follow me and like for more great posts 👍

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