Fitnesswithkien

Anyone else? At this point they’re tired of me 😂😭 #gymmemes #gymhumor #gymgirls

Are you staying or are you leaving 😂😭😭 #gymmemes #gymhumor #funnygymvideos

I saw @flex_with_sharma try this variation on the power squat machine, so I decided to give it a shot and WOW, the glute activation was instant! Instead of the usual setup, I faced the machine, stepped outside the platform, and went into a sumo stance. From the very first rep, I felt my glutes firing, and by the end, I knew this move had to be part of my glute workouts. You can literally see it on my faceI was obsessed from the start! 😍 If your gym has a power squat machine, give this variation a try and let me know how it goes.🥰 . . #gluteworkout #glutegains #powersquatmachine #sumosquat #legday #gymworkouts #fitnessjourney #strengthtraining #workoutmotivation

So I tried out this unique step-down variation on the cable machine I went heavy, and by the 10th rep, I was close to failure! I felt this deep stretch in my glutes and the working glute was on fire. The setup is a bit tricky, though, and takes some balance since the pulley is at chest height, so I’d not recommend this for beginners. Stick with tried-and-true moves like single leg presses, step-ups, cable kickbacks for more stability. But if you’re someone who loves trying new things, give this a go and let me know how it feels!🔥 How to perform: 1. Set the cable pulley around chest height. 2. Stand facing the machine and secure one foot to the cable handle or ankle strap. 3. Lower it against the cable’s resistance in a controlled step-down. 4. Repeat for 10-12 reps, as close to failure as possible Give this a try if you’re up for a challenge and let me know how it goes! . . . #cablestepdown #gluteworkout #gluteburn #stepdownvariation #cablemachineworkout #legdaychallenge #fitnesstrials #strengthtraining #workoutvariation

if you’re serious about making fitness a lifestyle, I can’t stress this enough: invest in a pair of dumbbells or kettlebells. It’s one of the best investments you can make for your health and fitness journey. Not every day will you have the time or even feel like going to the gym. With dumbbells or kettlebells at home, you can get a full-body workout done anytime, anywhere. #fitnessessentials #dumbbellworkout #kettlebelltraining #homeworkouts #fullbodyfitness #strengthtraining #noexcuses #healthyhabits #gymlover #workoutanywhere

💥MASTER YOUR BULGARIAN SPLIT SQUATS 💥 Bulgarian Split Squats is one of the best exercises to sculpt your glutes and legs but If you're struggling with balance or form on your BSS, try this setup. CHECKLIST: - Sit on your platform and stretch out your working leg to find the perfect stance. - Stand up, place your non-working leg back on the platform, keeping a shoulder-width gap for stability. - Grab your weights, tuck in your pelvis and engage your core. -Lean slightly forward to target more glutes🍑 & a more upright torso to target more quads - Lower slowly by bending your front knee, stopping just before your back knee touches the ground. - Push through your front heel to stand back up—then repeat for your reps and switch legs. Give this a try if you’re still struggling with BSS form, and let me know if it helps! 💪 And don’t forget—my VIP 1:1 Online Coaching Program launches tomorrow! Drop “READY” below to get on the waitlist and kickstart your fitness journey with me🥰 . . . . . #bulgariansplitsquat #legdaytips #legworkouts #balanceandstrength #formcorrection #workouttips #fitnesscommunity #quadsandglutes #legtraining #fitnessjourney

Replying to @Doxy So I Tried Tom Platz's LEG DAY... And Barely Survived This workout isn't just leg day it's a full-on war. Inspired by the legendary Tom Platz, this session had me questioning every life decision after the 10th set of squats. It took me 4+ hours to finish, and honestly, I don't think I'll attempt anything like this again for at least a month. The Breakdown; ~Barbell Back Squats: 10 sets, 5-20 reps (yes, TEN) ~Hack Squats Machine Sissy Squats: 5 sets, 10-15 reps ~Leg Extensions: 10 sets, 10-15 reps ~Leg Curls: 10 sets, 10-15 reps ~Standing Calf Raises: 4 sets, 10-15 reps ~Seated Calf Raises: 4 sets, 10-15 reps After the 10th set of squats, I started doubting reality. By the end, my legs were done, my soul was crushed, and I could barely walk out of the gym. This is not for the faint of heart. If you're bold enough to try the Tom Platz leg day, prepare to have your legs out of commission for at least a week (or more). I'm currently on day 4 and still can't stand or seat without looking like my grandma. Think you can handle it? Tag your gym buddy and let them know it's time to put those legs to the ultimate test!💪

✨How to Perform Glute-Focused Hyperextensions! ✨ Glute-focused hyperextensions are an excellent exercise for building the glutes especially the upper glutes, the coveted “top shelf” we all aim for! If you’re struggling with your technique or unsure if you’re doing it right, let me help you perfect your form! Checklist; ✅ Adjust the hip pads just below your hip bones. ✅ Position your feet securely with toes slightly turned out to target your glutes. ✅ Tuck your pelvis, engage your core, and keep a slight bend in your knees. ✅ Lower slowly, feel the stretch in your glutes and hamstrings, then drive up with power. ✅ Squeeze your glutes hard at the top for maximum activation! Don’t just go through the motions, focus on controlled, intentional movements. I hope this helps🥰 . . . #fitnesstips #fitnessmotivation #workoutips #exercisetips #formtips #gymgirls #gymmotivation

Correct your form please 🥰 Which exercise should i do next?💪 #gymhumor #comedy #funny

#onthisday #humor #funnygymvideos

No gym? No problem! With just a pair of dumbbells, you can train any muscle group and crush your goals from anywhere. 💪 #noexcuses #homeworkout #gymmotivation

✨HOW TO PERFORM SINGLE LEG HIP THRUSTS✨ If you’re struggling with hip thrusts, this might be the fix you need. 💪 Simple checklist to perform single-leg hip thrusts: 1️⃣ Sit on the floor and rest your upper back on a bench. 2️⃣ Bend your working leg at 90% and place a dumbbell on your hip. 3️⃣ Tuck your pelvis, chin, and engage your core. 4️⃣ Press through your heel, lift your hips, and drive the non-working knee toward your chest. 5️⃣ Squeeze your glutes at the top, then lower back down. Give it a try and let me know how it goes! . . . . #singleleghipthrust #gluteworkout #hipthrust #legday #fitnesstips #glutes #homeworkout