iako(@iako_success) 인스타그램 상세 프로필 분석: 팔로워 585,241, 참여율 0.12%

Workout: 1. Squat + Alt Dumbbell Press (12 reps each side) 2. Alt Reverse Lunge + Forward Press (10 reps each side) 3. Lunge + Squat Pulses (20 reps) 4. Lunge + Press Out (10 reps each side) 5. Reverse / Diagonal Lunge + Press Out (10 reps each side) 6. Row + Push-ups (10 reps) 7. Single-Leg Push-Up + Knee Drive (8 reps each side) 8. Bear Plank Row + Push-Up (12 reps) Format: * 2-3 rounds total * Move slow and controlled * Rest 20–30 sec between exercises * Rest 1–2 min between rounds Weight: * I use 4 kg dumbbells (about 9 lbs each) * If it feels easy, you can increase the weight or add ankle weights * If it feels too challenging, perform the exercises with bodyweight only 🎥@sashavelora #lightweights #strengthwithweights #fullbodyworkout #functionaltraining #slowstrength

Aging is inevitable. Feeling old? Optional! If you are over 40 and still avoiding the weight rack…my friend, we need to talk. Lifting weights is your ticket to staying strong, capable, and confident. 👉 builds lean muscle tissue which declines as we age. 👉 increase bone density and fights osteoporosis. 👉 boosts metabolism and supports heart health 👉 creates a “I can do hard things“ mindset that spills into life outside of working out 💥(love this side effect!) 👉 improves mood and reduces anxiety and depression You always want to begin light and work your way up. The weight amount on the screen is what I am lifting, but if you’re new, this is NOT where to start. Remember, the goal is to show up again tomorrow, not to crush yourself into a weeklong recovery coma! You don’t have to lift the heaviest weights in the gym to build muscle. You can grow muscle with lighter weights as well, as long as the load is challenging enough for YOU and you train close to fatigue. Try this full body workout and repeat 1-2x as a beginner and 3-4x for advanced. @movedailyfitness #menopausefitness #homeworkouts #fitover50women #strengthtrainingforwomen #fullbodyworkout

Add these to your next yoga practice to spice it up a little ☺️ 🎥@claradelsolyoga I have a hyper fixation on child’s pose to Chaturanga yes 😅 Give them a try and let me know how it went 🫶🏻 . . . . . #yoga #poweryoga #yogaflow #strength #yogainspiration

The older I get, the more I appreciate what my body can do, not just how it looks. 🎥@sandysklarxfit Although let’s be honest… looking good is still a nice bonus 😆 After nearly 30 years of strength training, one thing I’ve learned is that a strong core is about so much more than visible abs. It’s about learning how to brace, stabilize, control movement, and build strength through your entire midsection. A strong core helps you lift heavier, improve balance, protect your back, run better, and simply move through everyday life with more confidence. Sure, the burn feels great, but building a core that actually functions is the real goal. That’s exactly why I created my 6 Week Shredded Core Challenge. Three focused core workouts each week that pair perfectly with your regular strength training. We’ll build strength, stability, and endurance while creating healthy habits you can carry well beyond these six weeks. We start July 13! 💪🏼 Join us through the link in my bio and let’s build a stronger core together 🔥 #core #corestrength #fitmom #summer #challenge

You do not need a lot of equipment to see results. I’ve built my physique without gym machines all at home. I’ve been lifting free weights for the last 10 years and as a mom, it’s been so convenient to just get my workout in at home. 🎥@built.bybecky Ladies come join my 6 week challenge Strength & Confidence and I’ll help you start your fitness journey at home. Enrollment is OPEN until June 13th. You can start any day until then. All you need to do is subscribe to my app (head to my website to save up to 40%) and enroll into the challenge at no extra cost. Don’t wait for Monday, START TODAY. This program is 4 lifts per week with 1 bodyweight core & HIIT cardio workout. Each workout is pre-recorded with me doing the entire workout with you. You just need to press START. LEG WORKOUT 🙌 3-4 sets each SUPERSET 1. Glute kickbacks 2. Wall hack squat 12 reps each SUPERSET 3. Good morning into squat 4. Bodyweight narrow to wide lunge 10-12 total reps each SUPERSET 5. Straddle squat with pulse 6. Narrow to wide squat jump 8-16 reps each #homeworkout #legworkout #dumbbells #workouts #workoutvideo

27 weeks pregnant and my hips are absolutely fighting for their lives lately 😭 lower body weight training has taken a back seat this week which I’m not going to lie… HAS MADE ME GRUMPY AF! But honestly… I’m still so grateful I can move my body and keep active during this pregnancy, even if workouts look VERY different these days. Right now mobility, core, stretching are my best friends… alongside approximately 47 pillows in bed. How have I still got 13 weeks to go 😂🙈 Anywho it’s making me even more excited creating all these pregnancy-friendly workouts behind the scenes for my app and pregnancy program because trust me… pregnant women do NOT need another trainer pretending everything feels magical 24/7 and us girls need OPTIONS if we start to feel fucked! 🎥@kimfrench87 Bird Dog Arm Lifts x 10 each side Leg Circles x 10 each side Glute Bridge March x 20 Oblique Stretches x 10 each side Downward Dog Pedals x 20 ✅ 3 rounds

Rutina Full Body con mancuernas | Entrenamiento completo de 30 minutos para trabajar todo el cuerpo y sudar a tope! Si buscas una rutina full body para ganar fuerza, mejorar la condición física, aumentar el gasto calórico y favorecer la recomposición corporal, este entrenamiento es para ti. Puedes hacerlo en casa o en el gimnasio utilizando únicamente un par de mancuernas. En este entrenamiento utilizo mancuernas de 5 kg. Tú usa las de tu nivel. Realiza la rutina completa durante 2 series. Descansa entre 15 y 30 segundos entre ejercicios y repite toda la secuencia una segunda vez. Rutina completa (2 series): • Dumbbell Toe Touch – 40 segundos • Reverse Lunge Curl – 15 repeticiones por lado • Sumo Squat Raise – 20 repeticiones por lado • Deadlift Row – 20 repeticiones • Squat Curl Biceps – 20 repeticiones • Jump Squat – 20 repeticiones • Knee Drive Kickback – 20 repeticiones por lado • Tuck and Extend – 20 repeticiones • Mountain Climbers – 40 segundos • Plank Hip Dip – 20 repeticiones Este entrenamiento combina ejercicios de fuerza, cardio y core para trabajar todo el cuerpo en una sola sesión. Ideal para mejorar la resistencia, fortalecer la musculatura, quemar calorías y mantener un entrenamiento funcional, eficiente y efectivo de cuerpo completo a través de ejercicios combinados. 🎥@coccofitnesslab #fullbody #fullbodyworkout #ejercicioencasa #fitness #workout

Deep core + a little extra spice. 🤭🔥 This workout had me deceptively sweating while exposing a few areas I definitely needed to work on. Lately, my runs have included A LOT more hills and elevation gain, so after today’s long run I opted for a [weighted core] workout instead. Your core does so much more than help you get “abs.” It stabilizes your pelvis, transfers force, and keeps you efficient when fatigue sets in (especially on hill runs). Today’s circuit: • forearm plank crossbody connection (each side) • bear plank pull-through • woodchop (each side) • alt single-arm bear hover • high plank oblique crunch • russian twist to overhead press • high plank banded psoas march Repeat 3–4 rounds and prepare to feel muscles you forgot existed. 😅 Save, share, enjoy. 📲 More workouts like this + structures strength and running programs inside Commit! Link in b!o. ✨ 🎥@melissa_kendter Ps: shorts tan is starting to get a little wild. 😬 anyone else? #run #running #coreworkout #workout #wellness

🔥ABS WITH WEIGHTS▶️Best 4️⃣Exercises⚡️🔟reps2️⃣sets #fitness #bodybuilding #abs #workout 🔥🔥🎥@vfitwithvera

🔥 TREINO PRÁTICO E EFICIENTE EM CASA - ABDÔMEN DEFINIDO COM UMA SIMPLES CADEIRA 🔥 A busca por um abdômen tonificado vai muito além da estética - representa disciplina, saúde e bem-estar. Neste vídeo, compartilho uma série de exercícios que podem transformar sua rotina fitness usando apenas uma cadeira como apoio! Quem disse que precisamos de equipamentos caros para conquistar resultados reais? Muitas pessoas acreditam que é preciso horas de academia para conseguir um abdômen definido, mas a verdade é que a consistência e a técnica correta são muito mais importantes. Os exercícios demonstrados aqui ativam múltiplos grupos musculares simultaneamente, acelerando o processo de queima de gordura e tonificação. Lembre-se: a alimentação representa 70% dos resultados quando falamos de definição abdominal. Por isso, combine estes exercícios com uma dieta equilibrada, rica em proteínas e baixa em açúcares refinados e carboidratos simples. A beleza deste método está na sua praticidade - você pode realizá-lo em qualquer lugar, sem desculpas para pular o treino! A constância trará resultados visíveis em poucas semanas, especialmente se você já mantém hábitos saudáveis. Estou compartilhando estas técnicas porque transformaram minha própria jornada fitness, e acredito que podem ajudar você também a conquistar seus objetivos sem precisar de academia ou equipamentos sofisticados. Qual tem sido seu maior desafio para manter a rotina de exercícios em casa? Você já tentou usar móveis e objetos do dia a dia como equipamento de treino? Compartilhe sua experiência nos comentários! 🎥@exerciciosfuncionaiiss #emagrecimento #emagrecer #emagrecercomsaude #esteticacorporal #corposaudavel

Solo necesitas 10 minutos al día para darle a tu cuerpo el movimiento que se merece. Aquí tienes algunas ideas de movimientos sencillos, lentos y relajados que puedes incorporar fácilmente a tu día a día. Ya sea por la mañana, antes de comer o después del trabajo. Tómate el tiempo para ti y tu cuerpo.🤍 🔖 Guarda este post para hacerlo. 💬 ¿Cómo te sentiste después? Cuéntamelo en los comentarios.👇🏼 🎥@jannahhoenmann #yogaencasa #bienestar #pausaconsciente #yoga

Want the Free Pilates Instructor Starter Kit? 🌿 Comment “KIT” or get it from the link in bio. Try this workout for a stronger core 📌🤝 Core strength is not just about doing more exercises — it’s about understanding control, breath, alignment, and how each movement connects. If you’re learning Pilates or dreaming of teaching it one day, start with the basics first. That’s why I created a free starter kit to help you build a clearer Pilates foundation. Save this workout and try it later. 🌿 @ecofitness.us @activeformpilates #pilates #matpilates #pilatesinstructor #pilatesinstructors #coreworkout