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Home Workouts/Heath/Fitness


I have an active imagination 💡 🎥Subscribe to my YouTube💖 💛Gambian 📍Arizona🌵

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‼️Wheel pose‼️ 🧘🏾‍♀️✅
One of my favorite poses that works the whole body and you can do it anywhere 😄. Next time you’re tired or just need a boost in #energy, try this pose. It helps increase flexibility in your hips and spine, while strengthening the #Quads and #Glutes. It also opens your lungs, stretches your organs, and improves your posture 💁🏾‍♀️🙌🏾💕
‼️6 Min Booty Burn- full video on my YouTube channel‼️ 🔹Lower body workout/ Leg workouts at home or gym/leg day workout. 💭The band is optional but it helps grow, and tone your glutes. The band also allows you to have consistent resistance throughout the movement Allowing you to active your muscles faster. 🔹5 exercises
🔹12 reps, 1 set
1. Bird dog
2. Side kicks
3. Plank with leg Lift
4. Fire hydrant
5. Good morning
‼️Sexy Arms workout at home‼️Part 2️⃣
🙋🏾‍♀️Tag a friend who needs this workout 😇🙋🏾‍♀️ My arms are still sore from this workout.
‼️Sexy Arms workout at home‼️Part 1️⃣
🙋🏾‍♀️Tag a friend who could use a sexy arm workout 😇🙋🏾‍♀️ Anything exercise you do with a DB, You can do with a band. Sometimes you have to be creative💡🤸🏾‍♂️😄 These killed my arms for days.

I did 12 reps, 1 set and boy did I feel muscles I didn’t know exited. I can not stress enough how bands can change your life haha. You can literally build the body you want( with proper nutrition of course 😉). Do you guys prefer music or hearing me dying? I kind of like this format because I feel like you can hear what goes on behind the scenes sometimes 😅🤔. The struggle to get fit, the love/hate relationship. What do you guys think? ✅Make sure you come back for part 2️⃣ tomorrow✅

I’m using @thexbands

‼️PARTNER WORKOUT with my friend @refractionerror😄‼️ [SAVE FOR LATER]
🙋🏾‍♀️Tag that one friend who needs motivation to workout.🙋🏾‍♀️
▶️Do 3-4 sets total to feel the burn
🔹10-12 Rep for beginners
♦️15-20 For advance. ✅I added bands because I love torturing myself. The bands just take your workout to another level. I’m using the 15lb @thexbands.

1️⃣ Leg Drops
2️⃣Pike Toe Touch 
3️⃣Medicine Ball Rotational pass
4️⃣Medicine Ball Squat Chest Pass
✨Starting my day in the place I feel the most comfortable 🤸🏾‍♂️🏋🏾‍♀️✨ I DIDN’T feel like going to the gym yesterday but I managed to make it. This morning, same feeling but i got this bum 🍑out of this house. I’m listening to my body these days, so I took it easy. Here’s a clip of me being EXTRA and working on my ballerina moves😄 . Happy Tuesday 💪🏽
I think my most asked question from people is “ how do i get a flat stomach?” And the truth is, everyone is different and finding what works for YOU is very important. If having a six pac is your goal, you have to lower your body fat to a certain level( diff for everyone). What works for me is doing a full body, strength training, 3-4 times a week. When you work multiple muscle groups, you burn more calories through out the day.  You can’t expect to get shredded without proper nutrition. Eating a healthy, balanced diet is a must if you want a healthy gut. So eat a wide variety of fresh fruits, veggies(dark greens and vibrant colors), and replace refined grains with grains in its natural, unprocessed state. 🍏🍌🍉🍇🥦🍆🥬🍠🥕🌶
✅some other things to keep in mind✅
1️⃣Alcohol 🍷 - CARBS & PRO =4️⃣calories per gram and FAT =9️⃣calories per gram ALCOHOL =7️⃣calories per gram (hope that makes you THINK next time you want another drink)
2️⃣Drink a lot of water💧💦- to help clean detox your body and help with weight loss. 
3️⃣Get enough sleep💤- sleep deprivation can lead to chronic overeating. We tend to make bad choices when the body is not functioning the proper way 
4️⃣ Consistency🌝- being consistent is very crucial for any goals you want to accomplish. Make small changes and over time, those small changes will be a big change. Be patient and learn as you go.❤️
🍑Some of my Favorite glute exercises🍑
🙋🏾‍♀️tag a friend who needs motivation to try this one out! 🙋🏾‍♀️ 🔥 💪🏽Perform each exercise 10-12 reps(beginner)and 15-20 reps(advanced). I using a combination of @thexbands and @4Kor bands. Make sure you engage your core and squeeze that booty.

1.  Wide Stance Bridge
2. Bridge Hold + Knee Press
3. Bridge + Knee Press Out
4. Bridge +2  Knee Presses

The band is optional but it helps grow, and tone your glutes. The band also allows you to have consistent resistance throughout the movement Allowing you to active your muscles faster.
🔥💪🏾FULL BODY DB & Resistance Band 💪🏾🔥 It’s Low Impact, but very Effective in burning major calories. 🙈😘tag a friend who needs motivate!

3️⃣ Rounds Total❗️
Use the heaviest weight that allows you to compete all reps. Do the moves one after the another with no rest in between. Take a 30-60 sec break after the final mov, then Repeat the Circuit. GET READY TO SWEAT💦🤸🏾‍♀️🤪 1️⃣DB Curls 
3️⃣Curtsy Lunges 
4️⃣Frontal Kicks with Band
5️⃣Standing Kickbacks
6️⃣Side Lunges
“The season of failure is the best time for sowing the seeds of success”

This is one of my favorite photoshoots and favorite photographers @jamespshoots(check him out).
“Your success in life does not altogether depend on ability and training; it also depends on your determination to grasp opportunities that are presented to you. Opportunities in life come by creation, not by chance.” -Yogananda
With god by your side, nothing is impossible. At some point of our lives, many of us get to choose how we live every day. What we choose to eat, think about or do will determine the type of life we get to live. So choose wisely how you spend your time, what you put into your body, what kind of thoughts you allow to flow through your head. 
With hard work and patiences, you have the power to create anything you can dream of 🌝☁️✨🌈
❗️[Full video will be on YouTube tomorrow]❗️
This is my stretch sequence from Thursday morning. Stretching is so important, yet it’s one of the most neglected components of fitness. I’ve always been flexible so I take it for granted but like most, I get stiff AF if I don’t stretch on a regular basis.

What’s one thing you need to work on but you keep putting it off or do it half-ass? For me, It’s working on my back bends because I know I would kill at inverse if practiced daily. This year I’m ready to kill it in everything I do and will do 💪🏾💕
[Double tap and save for later]
 This got me sweaty AF💦💪🏾👌🏾💕
💛💛💛💛💛💛💛💛💛💛💛💛💛💛💛💛💛💛💛3️⃣ moves
3️⃣ sets, 1️⃣2️⃣REPS 
You can call me resistance band queen 👸🏿. Seriously, I can’t imagine working out without them. If you want to see definition and real results throughout your body, they are the 🔑
Great things take time so never give up 💕
My skin Cooperates with me for the most part. I’ve been lucky to not have any major skin problems 🙏🏾. Sometimes my pores are as big as ostrich pores(jk) and I need something that’s not gonna strip the good oils from my skin. I stumbled upon @yunibeautybrand daily mask cleanser and I’ve been in love. This stuff not only looks magical but it does some magical stuff to my face. I have an active lifestyle and this leaves my skin glowing for days.
Here’s today’s gym workout. I did a 30 min jump rope session, ending with 5 sets of AMAP double unders in each set( idk if this makes sense but the full length video will be posted later today). I ended my workout with a full body blast. 3 sets of 12-20( haha full story about the reps 😅, or maybe I’m the only one who thinks it’s funny). I used 12 DB and @thexbands loop bands. If you need to tone up and grow that booty, I recommend investing in quality bands. I have two favorite brands( @thexbands and @team4kor)

1. Reverse table top- Make sure you engage your core and squeeze those glutes, relaxe your head and shoulders back. 
2. Curtsy lunges- keep that core tight, straight back. This will target inner/outer thighs, and the rest of your glutes and legs.
3. Push ups- Helps shape and tone the chest, shoulders, glutes, and arms. Make sure you keep your core engage and back flat. 
4. Donkey kicks- Very simple, yet highly effective exercise that will help tone, strengthen, and tighten your glutes. 
5. Frontal lunges- One of the most effective lower body exercises. It works multiple muscles simultaneously
6. Frog hops-  get firmer and powerful legs from this ploy move. It will definitely get that heart rate up there. 
7. Lunge pulses- I love this exercise because you can do it anywhere, and it really targets those trouble areas, at least for me. 
8. Frontal kicks with band- This is a killer especially if you pick a band that’s challenging enough. One of my favorite quadricep and hamstring exercise
Go checkout my first swimsuit haul! Link in bio 😊💕