Fitness Ames

🍑Stronger Legs & Butt🍑No equipment
👌🏻Are these focus areas for you?
✅Beginners: 10 reps for each exercise, 1-2 cycles
✅Intermediate: 12 reps, 3+ cycles
✳️30 secs rest each cycle
❤️, SAVE, TAG, and SHARE this workout!

⭐️Do you want more workouts like this?
⭐️Comment if you do!

▶️Just press play!
▶️Easy to follow along!
❇️No equipment needed!
▶️You can use a dumbbell, can, or juice container!

❇️30 secs ON, 5 secs rest
❇️1-2 cycles! Go slow!

✅SAVE, TAG, or SHARE this workout!





💪

♥️Fab abs: My fav 8♥️

Have you done your 30 mins for ? This is my current ab workout that I do 2x a week. There are a mix of hard and harder moves. Take it slow! You are engaging your core so do the moves with this purpose in mind. You will see improvement over time!

✅Please comment, SAVE, TAG, SHARE this workout!

✳️45 secs ON, 15 rest



❇️Have a fitness question? Send me a message! Interested in a custom plan to reach your goal? To work with me 1 on 1, send me a message!

👏Have you wanted to be more active lately?👏

Let’s MOVE our bodies this coming month! Start with me on the 1st!

👩🏻I am doing this October!

WHAT IS IT? 30 minutes of movement each day in the month of October.

🤔HOW? You can do whatever you like!
*walking
*lifting
*HIIT
*running
*yoga
*active stretching
*dancing
*low intensity cardio
*you can even break it up into smaller periods throughout the day!

🤩The ONLY rule of is 30 minutes of movement each day.🤩

🧐WHO IS IT FOR?
*beginners: you could take a walk every day and that would be ok!
*active people who want a reset/are in a slump: Is that you? You may be experiencing a lack of motivation or feeling tired lately and can’t quite explain why. We are all feeling a little like that during these times. The can help you cut back on long exercise sessions and instead encourage consistent exercising. Also, it will be a chance to try out new types of exercise. The last time I did this, I did more yoga.

🙋🏻‍♀️Personally, over the last month, my exercise habits have varied quite a bit from the usual training expectations I have for myself. It’s a combination of injury, motivation and different priorities. I will be doing this with you to get back on my track.

🤝BEING ACCOUNTABLE: I will be sharing on my STORIES using You can do the same too using I will check this hashtag daily and check out how you are doing!

😞FEELING UNSURE? Yes, this is a challenge and I am asking you to step forward. It takes courage to step forward. We may fall short and “fail”. However, I think trying is the key here. I may make it 26 out of the 30 days. That would be more than ok for me.

👍🏽If you are rarely active, this is a chance for you to try. If you completed 7 days straight, then took a few days off, but finished the rest of the month it would still be AMAZING! You can make the most out of this month. So, I encourage you to give it a go.

Who is with me?

P.S. I will be doing a round of which contain NUTRITION+EXERCISE components for November. Details coming soon on working directly with me!

❇️Have a fitness question? Send me a message!