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Zhanna Glukhoy ☆

@zhannastar

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“𝙰 𝚓𝚊𝚌𝚔 𝚘𝚏 𝚊𝚕𝚕 𝚝𝚛𝚊𝚍𝚎𝚜 𝚒𝚜 𝚊 𝚖𝚊𝚜𝚝𝚎𝚛 𝚘𝚏 𝚗𝚘𝚗𝚎, 𝚋𝚞𝚝 𝚘𝚏𝚝𝚎𝚗𝚝𝚒𝚖𝚎𝚜 𝚋𝚎𝚝𝚝𝚎𝚛 𝚝𝚑𝚊𝚗 𝚊 𝚖𝚊𝚜𝚝𝚎𝚛 𝚘𝚏 𝚘𝚗𝚎.”
ＳＨＯＰ @zhannastar2
NEW TUTORIAL ↴

POSTS STORIES REELS

I can’t stand working out at home 😭
But when kids are sick it’s this or nothing

This is all I had the motivation for the day.

#legdayathome #quadsworkout #weightliftingwomen #barbellsquats 💪🏼 #barbelllunges by @zhannastar

Recorded my QUADS + CALVES workout… but my belly stole the show 😬😂

So here’s my heel-elevated squats 😄 100 lbs lighter than pre-pregnancy 😩
7 months postpartum 💪

ELEVATED HEEL SQUATS 4x8-10
NARROW LEG PRESS 4x8-10
WEIGHTED WALKING LUNGES 3x20
LEG EXTENSIONS 3x10-15
HIP ABDUCTION 3x10-15
SEATED CALF RAISE 4x10-15

REVERSE NORDIC 2x till failure

#quadsworkout #growyourquads #heelelevatedsquats #quadsonfire #quadgoals by @zhannastar

by @zhannastar

Back day 💪🏼
⭐️ Pull-ups 3x till failure
⭐️ Barbell Rows 4x8-10
⭐️ Single Arm Rows 3x10
⭐️ Cable Face Pulls 4x10
⭐️ Straight Arm Pulldown 3x12-15

Usually I finish with biceps but today baby did not give me the time 😅

#musclemommy #momsthatlift #backworkouts #yeoreo #postpartumfitnessjourney by @zhannastar

7 months postpartum, almost 2x my weight. Slowly building the strength back.

Since I can’t really go on calorie deficit due to exclusively nursing, figured I’ll build up my strength with all that bulk 😅

#musclemommy #momsthatlift #deadliftform #yeoreoleggings #yeoreo by @zhannastar

I guess pretty good with my core completely gone and abs currently separated - 2 fingers. (Was 5 fingers 2 weeks pp 😳)

#deadlifting #postpartumworkout #heavylifting #gymleggings #sunzelleggings by @zhannastar

Yep 💪🏼
Almost 3 years in, 40lb lost. Lots of muscle gained.

#gymmama #musclemommy #momsthatlift #heavylifting #weightliftingwomen #weightlosstransformation #weightlossinspiration #legdayworkout #addictedtogym #gymaddict #gymrats #gymratlife #scrunchleggings #scrunchshorts #squatlife #quadzilla #rdls #smithmachineworkout #growyourglutes #growyourbutt #buttshelf #gymmommy #wellnessblogger #gluteworkouts #glutegains #upperbodyworkout #gymlifestyle #easygluteworkout #easylegworkout by @zhannastar

QUAD DAY:
•Barbell Squats (HEAVY!) 4x6
•Smith Machine close stance Lunge 3x6 (each side)
SUPERSET: 3x10
•Dumbbell Heel Elevated Goblet
Squat
•Elevated Heel Squat
•Leg Extensions DROP SET
3x8,8,8 (lower the weight half way each time)
•Seated Weighted Calf Raises 3x10

Sometimes I workout so I can eat 😅
This meal can be lower fat/calorie if I did white rice instead of potatos and no feta cheese. But I like to switch it up 👌🏻 and I will never give up potatos.

I bake my chicken/potatos
I season my chicken in dry herb seasoning + tiny bit of olive oil. *don’t use wet pre-made meat seasoning, those tend to be higher in calories and other additives.
I use lemon + table spoon of olive oil for dressing.

#quadlife #musclemommy #momsthatlift #calvesworkout #calvesfordays #calvesofinstagram #weightlossfoods #easymealprep #easymealprepideas #heavylifting #weightliftingwomen #legdayworkout #quadzilla #quadsandglutes #quadsandcalves #quadworkout #freeworkoutplan #freeworkouts #freeworkoutvideo #highproteinmeals #highproteinrecipes #loosingweight #heavylift #growyourquads #barbellsquats #workoutreels #workoutroutinesforwomen #legworkoutsforgirls #liftingweightsmakesmehappy #liftingweightsnotwine by @zhannastar

Quads Day

Barbell Squats 4x6
Leg Press 4x8
Bulgarian Split Squat 4x6 each side
Leg Extensions 4x8
Cable Front Squat 3x10

*today I went up and weight and all these exercises. That’s why my rep count is low.

#quadsworkout #momsthatlift #weightlosstransformation #gymshorts #legdayworkout #glutesandquads #growyourquads #growyourlegs #musclemommy #lowerbodyworkout #calvesworkout #easyworkouts #squatbooty #squatday #weightliftingwomen #weightliftinglife #weightlossworkout #heavylifting #bulgariansplitsquats #legextensions #legday #heavylifting #csectionworkout #quadlife #nattygains #quadgains #leggains #gluteworkout #loosingweightjourney #hipdip by @zhannastar

Almost a year apart. 💪🏼

#momsthatlift #musclemommy #weightlossinspiration #weightlosstransformation #gymleggings #upperbodyworkout #weightliftingwomen #upperbodyforwomen #latsworkout #hiddenscrunch #sunzelleggings #sunzel #womenworkout #heavylifting #underhand #barbellworkout #barbellrows #backworkoutsforgirls #gymtanktop #postcsectionfitness #csectionfitness #csectionweightloss #postbabyworkout #backgains #backandbiceps #backandbicepsworkout #backandshoulders #backandbis #upperbodystrength by @zhannastar

Back to deadlifts. 265lb now.

#girlsthatlift #musclemommy #girlsthatdeadlift #deadliftday #rdls #gluteworkout #buttworkoutvids #growyourmuscles #weightlossinspiration #weightlossdiary #weighlossmotivation #gluteday #quadsworkout #musclemama #gymreel #gymvideos #hiddenscrunch #gymleggings #workoutleggings #gymclothesaddict #gymoutfit #sunzelleggings #sunzel #gymroutine #deadliftprogression #howtodeadlift #howtolooseweight #howtogrowyourglutes #hipdip #legdayworkout by @zhannastar

⬇️ Chest/Upper body with my husband today ☺️
Dumbell chest press 4x8
Seated High incline Shoulder Press 4x8
Wide Grip Lat Pulldown 4x10
Landmine Row 4x8
Seated Chest Flys 4x8
Cable Rope Pushdown 3x10

(My husband did 2 reps higher on everything)

#coupleworkouts #armdayworkout #upperbodyworkout #chestworkoutsforwomen #upperbodyforwomen #musclemommy #momsthatlift #weightlossbeforeandafter #weightlosstips #dumbellworkout #backworkoutsforgirls #newbalance9060 #gymratlife #bulkingworkout #tricepworkout #upperbodyroutine #chestdayworkout #workoutreels #weightlossinspiration #weightlosstransformation #heavylifting #landminerows #tinywaistworkout #gymoutfit #weightliftinggirls #weightliftingwomen #gymmusic #gymsongs #gymgirl #evolveyou by @zhannastar