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BODIEDBYDORCAS⭐️

@bodiedbydorcas

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Building the body. Becoming disciplined.
Hebrews 12:11
Fitness • Lifestyle • PT in Training
♡ @itsdorcas1

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by @bodiedbydorcas

11

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2 months ago

🥊 BOXING DAY putting in more practice.

Still learning. Still working on my form. Still getting comfortable with my movement, combinations, footwork + timing.

Every session isn’t about looking perfect sometimes it’s literally just about getting the reps in and allowing yourself to be a beginner.

The more I practice, the more natural everything starts to feel.

Practice → repetition → improvement.
We’re getting thereee 😂🥊

BODIED BY DORCAS 🎀
#explorepage✨ #bodiedbydorcas by @bodiedbydorcas

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23 days ago

Was about to do lat pulldowns but the back said HOLD ON 😭🤭 Proof that back day has NOT been skipped… and won’t be anytime soon. #bodiedbydorcas by @bodiedbydorcas

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23 days ago

The results are exciting. The routine that creates them usually isn’t. 🏋🏾‍♀️

Today’s movement: Barbell Squats

Squats are one of my go-to compound movements for building quads, glutes + overall lower-body strength.

A few things I focus on:
• bracing my core before every rep
• keeping my feet planted
• keeping my knees tracking with my toes
• lowering with control instead of rushing the rep
• driving through my feet to stand back up
• choosing a weight I can actually control with good form

And remember your squat depth should be based on the depth you can control with good positioning, not how low somebody else can go.

The same reps. The same routine. Showing up again and again.

It might look boring now… until the body starts telling on you 😭🍑

Discipline builds fruit. — Hebrews 12:11 🎀

BODIED BY DORCAS
Fitness • Discipline • Lifestyle by @bodiedbydorcas

85

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a month ago

New skill loading… 🥊😂

I’m officially adding boxing training into the mix, and this is VERY much the beginning, so don’t judge my form yet 😭

Right now I’m focusing on:
• keeping my hands up
• staying light on my feet
• learning proper stance + balance
• rotating through my punches instead of just using my arms
• getting comfortable with timing, rhythm + combinations

Definitely still learning, but I already love how much boxing challenges your cardio, coordination, core + endurance all at once.
We’re not trying to look perfect on day one we’re trying to get better every time.
Come back in a few months and THEN we can talk about my form 😂🥊

BODIED BY DORCAS
Fitness • Discipline • Lifestyle by @bodiedbydorcas

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a month ago

THESE WILL HAVE YOUR LEGS QUESTIONING EVERYTHING 😭

Today’s movement: Smith Machine Split Squats

One of my favorites for building glutes + quads while also working on single-leg strength and stability.

What I focus on:
• keeping my front foot planted
• lowering with control
• keeping my core braced
• driving through the front leg to stand back up
• keeping my hips stable instead of shifting side to side

Your stance matters too. A slightly longer stance can place more emphasis on the glutes, while a shorter stance tends to involve the quads more.

Don’t rush the reps. Control the way down, stay balanced, then drive back up with intention.

Try 3 sets of 8–12 reps per leg and adjust the weight based on what you can control with good form.

Building the legs, building the glutes, building the bodyyy 😭

BODIED BY DORCAS
Fitness • Discipline • Lifestyle #bodiedbydorcas by @bodiedbydorcas

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a month ago

FORM > WEIGHT. Every single time. 🎀🏋🏾‍♀️

Good form isn’t just about making an exercise look right it’s about making sure you’re actually targeting the muscles you’re trying to work while reducing unnecessary stress on your joints and lower back.

Especially with movements like RDLs, squats, and other compound exercises, don’t rush to increase the weight before you have the movement down. Focus on control, proper positioning, bracing your core, and feeling the intended muscles working.

A lighter weight with proper form will do you more good than going heavy with sloppy reps.

Learn the movement → master your form → then increase the weight.

We’re not just lifting we’re learning how to train. 💪🏾🎀
BODIED BY DORCAS by @bodiedbydorcas

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2 months ago

Squat deep, stay controlled, and DRIVE up. 🏋🏾‍♀️

Don’t rush your reps. Brace your core, keep your feet planted, control the descent, and push through the floor on the way back up. Good form first, weight second.

We’re not just moving weight we’re building the body. 🎀

BODIED BY DORCAS #gym #bodiedbydorcas by @bodiedbydorcas

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2 months ago

The way nobody forced me to put this in the workout 😭

Core work is humbling EVERY time, but we’re still getting it done. A strong core isn’t just about abs — it helps with stability, posture, balance, and overall strength throughout your lifts.

BODIED BY DORCAS 🏋🏾‍♀️🎀
Discipline over feelings. We finish what we started. #bodiedbydorcas #gymgirl by @bodiedbydorcas

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2 months ago

Run day TikTok 🥰🥰🔥 @glowevery.mi #explorepage✨ #gymgirls #runclub by @bodiedbydorcas

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2 months ago

BODIED… but still putting the body to WORK 🏋🏾‍♀️

Today’s movement: Sled Push

This one looks simple until you actually start pushing 😭 It’s great for building lower-body strength, power, conditioning + endurance.

What I focus on:
• keeping my body leaned forward
• bracing my core
• driving through my legs
• taking strong, controlled steps
• keeping constant pressure on the sled instead of stopping between steps

You’ll feel this in your quads, glutes, calves + core, and it will definitely test your conditioning too.

Add enough weight to challenge yourself without losing your form, and focus on powerful steps all the way through.

The body can be bodied AND athletic. We’re serving and suffering at the same time 😭

BODIED BY DORCAS
Fitness • Discipline • Lifestyle #bodiedbydorcas #gymgirl #fyp by @bodiedbydorcas

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2 months ago

A few weeks of consistency really can change a lot especially when you stop waiting to feel motivated and just keep showing up.

Today’s movement: Seated Pull-Ups

This is a great way to build strength toward regular pull-ups while still working your lats, upper back, biceps + grip strength.

Form cues I focus on:
• Keep your chest lifted
• Pull your shoulders down away from your ears
• Drive your elbows down instead of just pulling with your hands
• Keep the movement controlled on the way up AND down
• Avoid swinging or using too much momentum

If regular pull-ups feel too difficult right now, assisted variations like this are a good place to start while you build your strength.

Try 3 sets of 8–12 reps and focus on control over speed.

Save this for your next back day 🏋🏾‍♀️
BODIED BY DORCAS #bodiedbydorcas #explorepage #gym by @bodiedbydorcas

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2 months ago