Anely.kebfit

Anely.kebfit Here to help you be the best version of yourself �

09/04/2026

THE ‘SECRET FORMULA’ for glute gains!!

How to structure your glute day for mASSive gains😅🤏🏼
Y’all already know I started from scratch but we’ve been building these cakes for a while, lots of work, patience, consistency & food…. Credentials are definitely there so here’s how I structure my days to hit glutes at all angles!💋

I hope you find this helpful 💋

1. HIP THRUST OR GLUTE BRIDGES

These are NOT NEGOTIABLE- you can do any variation.
Smith machine, barbell, machine, dumbbells. Just make sure it’s the one that you have the most connection.

Some variations may not work for you and that’s okay but keep trying to see which ones the best!
Also when you do these make sure you LOCKOUT at the top- no half ass reps 😜

2. RDLS- (Hip hinge)

These are also NON-NEGOTIABLE🥴
Again different variations are available- I have recently stepped away from doing barbell rdls (not for good) but temporary because my sciatic was flaring up a bit so decided to go back to dumbbells and that was the move. I can’t laid as much but I’m so l locked in with dumbbells rdls right now!
(Perfect example of a variation not working for me)

Good mornings are also great you just can’t load as much.

3. SINGLE LEG/UNILATERAL

Listeeeeen, these are your best friend🤭 I know they might not be as fun but adding unilateral exercises to my training changed my gains a whole lot, I neglected them at the beginning of my journey please don’t do that.
Also great for improving your strength & stability.

Reverse lunges, split squats are my fav..

But I’d say reverse lunges are the 🐐 😅

4. SQUAT PATTERN (optional)

Now you don’t have to add squats but I can tell you from personal experience that sumo squats are great for glute gains. Toes pointing outwards lean slight forward 👌🏼

5. KICKBACKS or a type of abduction (next slide)

These are just isolation to finish of and the goal here isn’t heavy to point of losing form or sloppy reps-

These work your upper glutes, if you actually do it right!

5. HIP ABDUCTORS

These are easy to load and not a very hard exercise, I’d just suggest to not overdo it becasue it could irritate your piriformis…. Coming from personal experience!
But if you’re do

HAMSTRINGS & GLUTES DUMBBELLS ONLY🤏🏼But when I say dumbbells only I mean we’re picking up the good dumbbells 🤭😅Don’t und...
09/02/2026

HAMSTRINGS & GLUTES DUMBBELLS ONLY🤏🏼

But when I say dumbbells only I mean we’re picking up the good dumbbells 🤭😅
Don’t underestimate how much you can do with a pair of these without any other equipment so I don’t want to hear excuses that you only have dumbbells because baby I got you💋

1. HIP THRUST 4x8-12

Full lockout at the top or I don’t want it🤏🏼
This is where the magic happens, we don’t do half reps!

B stance RDLS 4x8-12

Literally one of my favs lately, please add these to your routine!

Sumo squats 4x8-12

Full range of motion here, think of doing a standing hip thrust!

Reverse lunge with a slight rotation 4x8-12

These are a top fav as well right now!

Lastly not filmed banded side to side walks 3x AMRAP

From here on just pump checks and selfies 🤭

🐆

Pump was ridiculous 😆

Quads YES PLEASE🤏🏼

Arm pump💁🏻‍♀️

Nonexistent calves check 😆

TRUST THE PROCESS AND KEEP SHOWING UP💋

BACK WORKOUT?!🤭Just proof that upper body is well trained 😅. I know it’s been a minute since I’ve shared one of these so...
08/26/2026

BACK WORKOUT?!🤭
Just proof that upper body is well trained 😅. I know it’s been a minute since I’ve shared one of these so here ya go!!
Super basic and simple and my go to back day!

Let’s get into it👉🏼

Banded pull ups 3x8-10
I use different grips for each set

Banded are my go to (hence feels better for my chest)😅

Seated rows 3x8-10

Good form or I don’t want it😆

Sometimes I take my last set to failure

Lat pull downs 4x8-10

Seated face pulls 3x10-15

This is one of my fav variations, I just find it that I have better control and lets me focus on my rear delts!

Seated cable curls 3x8-10

Cable curls 3x8-10

Fit check 😍

Your reminder that WE ALL start somewhere, just start💋

CORE & ABS🤏🏼Yes please!!!We already know that we shouldn’t be neglecting the foundation of what makes us strong so here’...
08/25/2026

CORE & ABS🤏🏼
Yes please!!!

We already know that we shouldn’t be neglecting the foundation of what makes us strong so here’s a quick lil session🥵 just grab a pair of dumbbells or your bodyweight and you’re good to go😜

WORKOUT 3x8-15 each exercise

1. Reverse plank march
2. Weigted reverse crunch
3. Single leg bridge with leg lift
4. Weighted glute bridge march
5. Dead bugs

Join my RECHARGE CHALLENGE we start Monday 31st🤭
(Link in my bio to join)

LET’s BUILD SOME QUADS & GLUTES🫰🏼😸Come train with me😸Join my RECHARGE CHALLENGE, we start Aug.31st(Link in my bio)🫶🏼Firs...
08/18/2026

LET’s BUILD SOME QUADS & GLUTES🫰🏼😸

Come train with me😸
Join my RECHARGE CHALLENGE, we start Aug.31st
(Link in my bio)🫶🏼

First up
Heel elevated smith machine squats 🥵
It’s been a hot minute since I’ve done these but they’re back in the split. Really wish my gym had a quad machine but if you don’t have one like me then this is your best friend🤷🏻‍♀️

4x 10-8 pyramid set= increase weight each set

Contralateral Bulgarian split squats 3x8-10

These were brutal, add a pause at the bottom🤌🏼

Sumo squats 4x8-10

A staple💁🏻‍♀️ pro tip- come up as if you’re thrusting the weight, literally game changer.

Leg extensions 2x10-15

I keep these lighter and higher reps, my goal is make the quads burn 🥵

Hip abductor 3x10-15

Another staple for glutes, slow and controlled.

PUMP😜😜😜

💁🏻‍♀️

The gymfit from Oner Active code: Anely💋

Had to leave this one here 😆

💋

Kinda chic to be a GYM gorl 🤭💕A little reminder that you can do what you put your mind to, you just gotta do it💋RECHARGE...
08/15/2026

Kinda chic to be a GYM gorl 🤭💕

A little reminder that you can do what you put your mind to, you just gotta do it💋

RECHARGE CHALLENGE starts Aug. 31st💋
(Link in my bio to join💕)

Core training files 🤭 (as a Mom of 4)Mamis another little core session🫶🏼 and I love emphasing on the Mom of 4 part becau...
08/03/2026

Core training files 🤭 (as a Mom of 4)

Mamis another little core session🫶🏼 and I love emphasing on the Mom of 4 part because training core after motherhood is a lil different! IYKYK
But anyone can do these as well 💋

Starting off with
Glute bridge single leg raise 3x10-15 each side
Brace your core and slow and controlled

Side to side leg raises 3x10-15

Knee taps 3x10-15

Glute bridge march 3x10-15 each leg
Holding a dumbbell is optional, you can start doing these bodyweight!

Bird dogs 3x10-15 each leg Holding
Keep your core thight and control your breathing.

Plank toe taps 3x10-15
No rush, key to feeling it in your core is to control your breathing and brace your core.
You can do whatever exercise you feel like doing but if you’re not actually bracing your core and breathing correctly you are not getting any benefits 🤷🏻‍♀️

The post workout selfies🫰🏼

Glute gains check 😸☝🏼

GymFit 🫦 Oner Active code: Anely💋

Wearing the Efforltess seamless bra Small
+ Effortless seamless leggings Small Long



Another fit check 🤭

Mom bod🫰🏼

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