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@chels.gb

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@c.gbfit
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the summer i said hell yeaaaaa

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Not Friendly, Just Family 🫂

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There’s nun like moving your body… athletically 😛

Sometimes what really makes a difference in the way you train is adding some fast-twitch movements — the same ones you see athletes do to prepare for whistles, guns, and opponents 🤸🏽‍♂️

Although I don’t implement them as much as I’d like to, these make me feel GOOOOOODT and make me feel how I did when I’d train… rather than just work out 🤷🏽‍♀️

And ofc the lovely @rasheeddd22

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I love a one-spot workout 🤷🏽‍♀️ Try this at home, at the gym, with your friends, at work when you’re bored… there’s always time for a booty pump 🤪

The trick to these is to be SLOOOOOOW and controlled (with everything except the squats) to feel the resistance and work your muscles more. The faster the go, the less effective it is 🥸 Remember to keep the resistance even on the “close” of the rep. You don’t want to give your muscles even a second of relief. 😮‍💨

You want that booty to poke and build a shelf someone could sit on? Push through — it’ll be over eventually 😛

The only “fast” movement is the pulse squat… 😝 tire out those glutes with a fast twitch then move right back into the lateral raises to close out the series. Grab your crutches after 🩼🔥

Oh and hi @rasheeddd22
Workout: 4 sets
- 20 controlled clamshells (each leg)
- 15 fire hydrants (each leg)
- 50 pulsing squats
- 20 standing lateral leg raises (each leg)

#pump #glutes #shelf #homeworkout

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Kept it the cutest this day 🤷🏽‍♀️ I love DB workouts because you get to stay in one spot and don’t have to harass people for machines or have them watching you until you’re done w yours 🫩 Anywayyyyyy

Workout:
Workout: 3-4 sets
- 8-10 pulse to full goblet squat
- 8-10 b stance split lunge (each leg)
- 10 lateral lunges
- 10 sumo quats
- 10 deep squats

#lowerbody #gym #explore

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Lower body days are my least favorite days of the week… I can’t even lie 🫩
I want a big fat juicy cake 🍑 but it doesn’t want me back, so I’ve cut my losses and begun to enjoy upper days 😂 (young me would scream at that sentence omg)

The deed has to be done tho cause pancakes 🥞 in a bikini sounds insane 😣🫩😂

Also, if you play in front of the camera… you get posted 🤷🏽‍♀️ I don’t make the rules

Anywhoooooo

Workout: 🏋🏽‍♀️
- 10 kettlebell swings
- 10 RDLs to goblet squats
- 10 reverse lunges
- 8-10 Bulgarian split squats

#explore #lowerbody #legday #dembow

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I looooooove back day 🤭

Yall I gained SIIIIIIIIX pounds over the course of like 2 months 🫩 and guess where it all went? My lats and my booty 😂 though I’m not mad about the latter, I sure as hell can see a muffin top now and I’m not fw it (on me!!!!!!) 🚨

Let’s get this back BACK INTO SHAPE 🚩Now that I have some fat to lose, my main focus is toning, so that means heavy on the cardio and increasing reps over progressive overloading with weights. Muscle is easy for me to build, so I can prioritize leaning out again to then get back to lifting* later. 🏋🏽‍♀️

*I use “lifting” very loosely since I don’t max the way I did in college anymore. Numbers aren’t THAT important to me as long as I’m recognizing the upward trend 📈 but not forcing my body to hit certain weights. I’m here to look good now — competing is behind me! 🐒

Cardio first for about 15-30 mins

Workout:
4 sets x 12 reps: cable rows
4x8-12 lateral pull downs
4x12 underhand cable rows
4x12 seated cable face pulls
3x15 weighted back extensions into bodyweight until failure

Cool down with some cardio for 10-15 mins

#explore #gymworkout #fitness #grind

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Yall know I love upper body days 😏
I was itching to get back into an isolating routine so that I could get cute videos of my back 😜🤓

Nothing motivating me more than waiting to see what my back looks like in a bikini this summer 🙈👄

Also, no one’s safe when they come say hi to the camera 😂 @jonathan.o_

Workout:
4x8-10 bicep curls
4x10 seated rows
4x10 tricep “cable” push down
2x10 cable face pulls
3x12 back extensions

#explore #machine #fitness #summerbody

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Haaaaaaayyyyyyyyyy 🫣

Long time no see yall!!!! Let’s pretend the little hiatus never happened, okay?
What better way to ease back into my routine than by using one of my own old workouts? 🤭
(I was GASSED)

Workout: 4 sets
- 10 ski squats
- 10 bottom to top squats
- 10 reverse lunge arm raise
- 10 bent leg arm raises
- 10 jump split squats

#explore #return #fullbody

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In my fav @ohdarlingactivewear set THUS FAR 😝 use my code CGBFIT for some $$$ off 🫦🤍🩵

Workout: 4 sets:
- 8-8-8 hip thrusts (8 full range of motion, 8 pulses, 8 second hold)
- 8-10 glute isolated RDLs

3 sets:
- 8 (both legs) reverse deficit lunges
- 12 weighted, til failure bodyweight glute extensions

#gym #glutes #legs #explore

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Here’s a crumb since I’ve been MIA 👀 one of my absolute fav back workouts, indirectly being an arm workout, too 😝 I LOVE exercises that show my definition

Lil mama needed a break!!!!!!! I’ll have more soon to come ❤️ I’m back 🥹

#gym #comeback #explore

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