Ayy she’s back with another leg workout 🤪 kept this one short and sweet! So LETS GET TO IT!!
1️⃣ BARBELL CROSS BACK LUNGE: I love lunges but I like to switch them up! There’s so many variations to this exercise. I feel that doing it in this way targets my lower and middle glute 🍑 we all want that juicy peach!
10-12 reps with 60 pound bar
2️⃣ DUMBBELL STIFF-LEG SINGLE-LEG DEADLIFT: easier than it sounds 😂 this is a great isolation exercise for the hamstrings 💯 your working leg should be straight, with your non working leg slight bent at the knee. Keep your core tight and no arching that back!
10 reps each side with 12.5 pound dumbbells
3️⃣ PULSE SQUATS: ooo baby do these burn! You will for sure be sore the next day! Go with a lighter weight, but not too light 🤨 while keeping proper form, pulse two times at the bottom. This adds TUT (time under tension). Make sure it’s not straining your back and your pushing up with your glutes from your heels.
10-12 reps with 25 pounds each side.
4️⃣ SQUAT LUNGE DEADLIFTS: this machine can be used to do squats, lunges, and deadlifts! 😍 on this day my focus was hamstrings and glutes! Go heavy on this one! Remember no arching your back!
10-12 reps with 20 pounds each side
YOU DID IT!! Did you love? Did you hate? 🥵
Let me know which videos you want to see next 😜
Make sure to follow @oftv and download their app to see more of my videos on there! HAPPY TRAINING
2021-08-12 21:56:12 +0000 UTC
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Planning my next vaca 🌴 where should I go?? Drop your suggestions below ⬇️ workout vid coming later!
Don’t worry I’ll get back to your message soon 🥰
2021-08-12 15:37:15 +0000 UTC
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Look it’s me in something other than gym clothes 😜
So are you a city or a country person? I’m definitely a city girl 🌃✨ let me know! Looking forward to learning more about you ❤️🔥
2021-08-11 23:48:43 +0000 UTC
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Welcome to all my new followers 🥰 let’s get fit together 💪🏼 we have fun on this page!! Send me a message so I can get to know you 💋
Also, I’m going live in two hours!! Make sure to join me I’ll answer all your questions!
2021-08-11 22:55:04 +0000 UTC
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LIVE TONIGHT 🎥 with my baby @thedailydolly 😍 we had a blast on the last one! In 8 hours!! Don’t miss it
2021-08-11 17:09:01 +0000 UTC
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Making my favorite protein shake 🍓💦 make sure to check out my videos on @oftv ans download the app!! New videos coming soon 🥰
2021-08-08 17:08:47 +0000 UTC
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How cute is this edit! 😜💦 love how it turned out, don’t miss my live this week
2021-08-04 20:22:15 +0000 UTC
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Summertime fine 🌞
2021-07-30 14:52:44 +0000 UTC
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Workout video coming soon 💪🏼 what do you think it is?? Check back for it!! Happy hump day 🐫
2021-07-28 19:50:00 +0000 UTC
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Check out my latest video on @oftv 🎥 !! I have a lot of fun things coming on there so make sure to download the app to see more content 🥰
HAPPY MONDAY! 🌞 how was your weekend?
2021-07-26 16:59:40 +0000 UTC
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Sweet summertime 🌞 how is your summer going so far?? Can you believe it’s the end of July 🥺 we’re still heating up here 🔥 what do you want to see more of on my page? Drop it below ⬇️
2021-07-22 17:28:38 +0000 UTC
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Happy Monday friends! 🥰 how was your weekend? I’m still recovering 😅 but you can bet your ass I’ll be in the gym later! Nothing is stopping you from hitting your goals except yourself 🙏🏼
When do we want to see a live this week? Comment on this post and let me know! Still going through messages so if you want me to see yours sooner send me a tip and I’ll see yours at the top 😉
2021-07-19 18:04:07 +0000 UTC
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DOUBLE BENCH DUMBBELL SQUAT 💪🏼 You all know how much I love squats 🔥 amazing compound movement to target multiple muscle groups. BUT not all squats are created equal and some may have limitations to the exercises they can perform 🥺 here we have a great variation if your not ready for the squat rack 💯
I like to add the double bench to get more range of motion and deepen the squat 😤 pulse at the bottom for extra TUT (time under tension) your workout is what you make it!!
HAPPY HUMP DAY 💖
2021-07-14 15:48:53 +0000 UTC
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PRADA OR NADA ✨ I’m back! If you check your inbox you’ll see that I broke my phone over the weekend but we’re back! This week is gonna be a hot one 😜🔥
Going through my DMs so send me something cute
2021-07-08 02:35:28 +0000 UTC
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THE TIME HAS COME.. I am fully recovered from my surgery and I’m able to lift upper body again 💪🏼💪🏼 I have a shoulder/back workout for you today so let’s get to it!! ⬇️
1️⃣ single arm kettle bell row: let’s kick it off with back baby 🦋 keep a neutral spine throughout the movement. Bring the kettlebell to your stomach, lower, and repeat without swinging! Feel that squeeze in the upper back. 10-15 reps each side.
2️⃣ reverse fly with resistance band: this is a new one 😍 I like to use this as more of a burnout exercise so max out on those reps! Maintain a neutral elbow position and try to keep the non working arm stable. Once again, feel that burn in the traps 🔥
3️⃣ standing alternating shoulder raise: who wants defined shoulders 🙋🏽♀️ this one is for you! Stand feet shoulder width apart and have a firm stance. Lift one arm at a time up to shoulder height and lower, without swinging! That is 🔑 for a smooth controlled isolated movement. 10-12 reps each side.
4️⃣ medicine ball squat to shoulder press: I don’t usually use medicine balls but when I do, it’s for POWER movements. This should get your heart rate up. Great for in between sets of more heavy, compound lifts 🥵. 10-15 reps or max out!!
5️⃣ standing shoulder press on cables: Ooo I love the burn from this one 💪🏼 grab the handle and step far enough from the cable machine so that you feel a decent amount of resistance. With one arm at a time, push your shoulder at an upward angle while maintaining your posture ☝🏼 amazing isolation exercises. 10-15 reps each side!
6️⃣ seated cable row with rope: guilty 🥺 I’ve been seen doing this exercise once or twice 🥵 last one for the back! Grab both ends of the rope and pull it towards your chest with your elbows bent parallel to the ground 🙏🏼 10-15 reps!
SUCCESS 💯 repeat this 4 TIMES, and thank me later 🤗 working on some more high quality videos and content coming to you soon!
2021-06-30 02:37:51 +0000 UTC
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Working hard or hardly working 🤨 just kidding, we’re always putting in work! What are you working on this week? I’m stepping up my cardio and working on my max squat 🥵
2021-06-28 20:34:20 +0000 UTC
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GLUTE PUSH 🥵🔥 one of go-to glute isolation exercises!! I like to position my self so that my foot is parallel to the pad. I feel that I get better glute activation this way and less quad activation 🙏🏼 Remember, push through your heels! I especially like to do these in between sets of heavy squats 😤 interested in seeing a squat max video? Let me know, happy hump day 😜
2021-06-24 03:59:40 +0000 UTC
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FAN APPRECIATION POST 💖 stepping up my content game and I have so many fun things coming!! This is just the beginning 😜 if your new welcome to my page, if you’ve been here for awhile thanks for sticking around. We just getting started 💪🏼
2021-06-16 23:07:06 +0000 UTC
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Happy Monday!! It’s a new week let’s hit our goals 😁 what are your workout goals for the week? I want to know. Mine are to work in mixing up my leg day routines with some cardio bursts 🥵 are with me?
Check your inbox for something sweet 😜 I appreciate all your support and am so thankful for my wonderful fans ❤️❤️
2021-06-14 16:24:53 +0000 UTC
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He like the kitty 🐱
Upper body workout coming this week 💪🏼 and the last set of my spring series 🌸🤗 it’s getting warmer, this summer is gonna be a hot one 🔥
2021-06-08 19:40:38 +0000 UTC
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What a trip 💫 missed you guys, I’m back and ready to film some more workouts for you guys! I’m thinking a live tomorrow.. would you tune in? Pick a time below 🥰
ALSO, check your inbox for some other pics from this trip 💋
2021-06-03 18:50:05 +0000 UTC
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Heading to Miami for the holiday weekend 🌴🐬💦 lots of fun stories and fun content coming your way 💋 send me a DM if your looking forward to it 😜
Do you have a favorite restaurant in Miami? Drop it below ⬇️⬇️
2021-05-30 12:24:11 +0000 UTC
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I be up in the gym just working on my fitness 💪🏼👊🏼💫
NAME THAT SONG 🎶 I know you know it. Drop a line from the song and something you’d like to see next on my page!! 💋
2021-05-27 16:21:13 +0000 UTC
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Ayyy another manic Monday 😜 hope your getting after your goals this week!! It’s a busy week for me, packing and moving in a few days 😅😅 still getting in my workouts tho 💪🏼 LIVE COMING LATER THIS WEEK IN FRIDAY! With a new guest you haven’t met yet 👯♀️ Make sure to follow her! @thelilguava 💖
2021-05-24 19:25:51 +0000 UTC
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HAPPY HUMP DAY 🐫 here’s a lil mid week treat 😘 guess what!! I’m finally in the clear to do upper body lifts again with no restrictions 💯💯 so you know I already filmed a shoulder/back workout coming soon 🥰 so many exciting things coming! Check your inbox for some more exclusive 😜 pics from this day..
2021-05-20 04:19:01 +0000 UTC
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A little something to spice up your Monday!! 🌞☕️🍑 took it outside to show off all the hard work I’ve been putting in 😋
2021-05-17 18:34:37 +0000 UTC
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Hey y’all 👋🏼😛 happy almost weekend!! Hope you are killing your workouts this week. I should be able to start providing you with more upper body workouts soon, as I am almost fully healed 😍 but for today.. LEG DAY VARIATIONS!! Try these out if your looking to switch up your leg day routine. LETS GET TO IT ⬇️
1️⃣ LOADED HACK SQUAT: love this exercise cause it really is the ultimate lower body lift 😍 your gonna feel this in your glutes, quads, hamstrings, and even calves. But today we are keeping a high foot position to focus on the glutes!! Its safe to get as low to the ground as you can since you have proper support. DROP IT LOW! Push through your heels 🙏🏼 I have 25 pounds on, and the bar is already weighted. 10-15 reps!!
2️⃣ BANDED SQUATS ON SMITH MACHINE: if your a newbie, or the squat rack is scary to you, then take advantage of the smith machine 👊🏼 I am using a band to help me add extra tension. Just make sure that your knees are not caving inward ☝🏼You can get reallyyyy low with this one since you re-rack the weight if you can’t get up 😂😂 try it out!! I loaded 50 pounds on each side, and did 10-12 reps.
3️⃣ SINGLE LEG JUMPING LUNGES ON BENCH: had to throw a cardio burst in there!! 🥵💦 this one is great to do in between your squat sets. With no weight, it adds a cardio burst and keep those leg muscles warmed up and ready for your heavy sets 💯 rest the top of your foot on the bench and make sure the knee on your working leg is not extending past your toes! Try doing 10-15 reps each side or MAX OUT 😛
4️⃣ GLUTE PUSHDOWN ON ASSISTED PULL UP MACHINE: ooo baby I love this one! It’s a great isolation exercise for the glutes 🍑 make sure you pick a weight that’s heavy enough to add resistance. Try not to swing! Use slow controlled movements and don’t arch that back 😏 your bum will thank you!! I did 10-15 reps each side with 90 pounds loaded on.
5️⃣ SIDEWAYS SINGLE LEG PRESS: This one is a great variation if your looking to isolate the glute as opposed to the quads 💯 I find that the side position helps me target that specific area! Make sure the movement feels comfortable on your knees and push through your heels 😤 after I isolated both legs, I finish off with a burnout with both legs doing a standard leg press, LETS GET IT 🔥 I added no weight for this exercise, but feel free to add what feels good!! 10-12 reps each exercise.
YOUR DONE!! Give it a try and tell me if you loved or hated 😈
2021-05-13 22:56:01 +0000 UTC
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HAPPY MONDAY!! 😊 it’s a new week! Let’s hit our workouts goals 💪🏼 Mine is to focus on strengthening my hamstrings 😤 tell me what you want to see more of!! I have a video coming this week 🙏🏼 Look out for it!! And if you want to see more exclusive photos from this day, tell me in my DMs 😛
2021-05-10 20:19:16 +0000 UTC
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HEY FRIENDS 👋🏼 Sorry I’ve been MIA the past few days, but I’m back 😝 this weekend and cinco de Mayo kicked my ass 😅 what’s your favorite drink?? Mine is anything fruity 🍹👅
2021-05-07 16:09:26 +0000 UTC
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Getting thick again 👊🏼😋 starting to lift heavier and push myself more and I’m feeling great!
I was thinking about doing another live tomorrow, would you tune in? What would you like to see me do? Shoot me a message and let me know! If you missed last week don’t miss this week! 😍🥰
2021-04-29 19:58:21 +0000 UTC
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