Vive Fitness 24/7 Fairview St. Burlington

Lock in your workouts. Lock in your goals. 💪

Want to get more out of the back extension machine? Here's the secret: use it for your glutes—not just your lower back!

✅ If you're feeling it more in your lower back, try lowering the pad so it sits at your hips. This increases your range of motion and helps shift the focus onto your glutes.
✅ Keep your upper back slightly rounded and tuck your chin.
✅ Drive your hips into the pad and lift using your glutes—not your lower back.
✅ Squeeze your glutes at the top, then lower slowly with control.

Try 3–4 sets of 10–15 reps and focus on quality over speed. 🔥🍑

Small adjustments make a big difference—focus on proper form and let your glutes do the work. 💪

Get started at Vive: 647.627.8483 or email [email protected]

POV: 3 hours of sleep doesn't affect him at all!

If you've ever hit the gym on little to no sleep, this one's for you. 😂

😴 But on a serious note: Sleep is one of the most important parts of your fitness journey.

Reality: 7–8 hours of sleep is key for muscle recovery, growth, and energy. Pair it with good nutrition and hydration, and you're setting yourself up for better results. 💪✨

Every workout gets you one step closer to a stronger, leaner back. Whether you're training for confidence, strength, or simply feeling your best, Vive Fitness has everything you need to make this your fittest summer yet.

Back Workout
✅ Lat Pulldown – 4 sets × 10–12 reps
✅ Long Bar Wide-Grip Seated Row – 4 sets × 10–12 reps
✅ Rope Straight-Arm Pulldown – 3 sets × 12–15 reps
✅ Single-Arm Dumbbell Row – 3 sets × 10–12 reps per arm
✅ Preacher Curls – 3 sets × 10–12 reps

Stay consistent, push yourself every session, and make this summer the one where you build the strength you've always wanted. 🔥

Reality of every workout 💀

Sumo squats are great—but if your goal is bigger, stronger glutes, don't stop there.

Add hip thrusts and cable kickbacks to better target your glutes and build more strength.

🔥 Try:
• Hip Thrusts: 4 × 8–12 reps
• Cable Kickbacks: 3 × 12–15 reps per leg

Add them to your next leg day and feel the difference. 💪

Get started at Vive: 647.627.8483 or email [email protected]

🎁 The best Christmas gift came early!

Kickstart your fitness goals with just $1 for your first month at Vive Fitness. This special offer ends at the end of July. Don't miss your chance to start your fitness journey for less.

Join today and make this your strongest summer yet! Use our promo code: FIRSTMONTH when you sign up online!

Get started at Vive: 647.627.8483 or email [email protected]

When you finally decide to hit the gym... and the sky looks like this. 😷

Don't let the weather (or the air quality) become an excuse. Your workout is waiting! 🙌

Work hard, lift smart, and embrace the struggle. Your muscles won't know what hit them. 💪🔥