#simpleexercise Instagram Photos & Videos

simpleexercise - 2.3k posts

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  • Doing basic squats with no weights this morning because I can't do much else for a couple more weeks.
I'm keeping my weight in my heels and squeezing my glutes in the up position.
#squats #TheValley #SimpleExercise #4weekspostop
  • Doing basic squats with no weights this morning because I can't do much else for a couple more weeks.
    I'm keeping my weight in my heels and squeezing my glutes in the up position.
    #squats #TheValley #SimpleExercise #4weekspostop
  • 143 8 10 October, 2016
  • Going out for New Years Eve? Want to take your dance moves to the next level to help you find that special someone for your new year’s kiss. Well your in luck today!
🕺
I have 3 killer exercises to help make you stand out on that dance floor where no body will be able to keep their eyes off you. Also it’s important to not get injured while busting a move, so we should always be working to make ourselves more resilient.
💥
Exercise 1: The explosive floss 🦷
• I incorporated some band work in today’s program. Bands are an excellent tool to help build explosiveness. It is very important to use your arms as a counter force to help produce a very explosive lateral shift with your hips during this exercise. The real trick though is are you able to keep a smile while performing to make the eye contact with that special someone while performing this challenging move on the floor. If this fails don’t worry I got more for you.
🔥
Exercise 2: Weighted Cat-Daddy🐱
• Take two dumbbell’s for this exercise. By incorporating the dumbbells you will build gorgeous biceps and forearms while practicing this move. Once the weights are taken away, your arms will look great, and feel super light so the quality of movement will be flawless.
⚡️
Exercise 3: Resisted shopping cart 🛒
• This is a classic but yet a goodie. When in doubt, this is a go to move for anyone on that floor. Again, for this exercise we added the resistance bands to improve strength and quickness while reaching. You want to have the fastest arms out there so no one gets what you want first. When your reaching higher, faster, with ease, you will be everyone’s #1 pick for their first kiss of 2019.
_____________________________________________________________
Happy New Year. Be safe!
  • Going out for New Years Eve? Want to take your dance moves to the next level to help you find that special someone for your new year’s kiss. Well your in luck today!
    🕺
    I have 3 killer exercises to help make you stand out on that dance floor where no body will be able to keep their eyes off you. Also it’s important to not get injured while busting a move, so we should always be working to make ourselves more resilient.
    💥
    Exercise 1: The explosive floss 🦷
    • I incorporated some band work in today’s program. Bands are an excellent tool to help build explosiveness. It is very important to use your arms as a counter force to help produce a very explosive lateral shift with your hips during this exercise. The real trick though is are you able to keep a smile while performing to make the eye contact with that special someone while performing this challenging move on the floor. If this fails don’t worry I got more for you.
    🔥
    Exercise 2: Weighted Cat-Daddy🐱
    • Take two dumbbell’s for this exercise. By incorporating the dumbbells you will build gorgeous biceps and forearms while practicing this move. Once the weights are taken away, your arms will look great, and feel super light so the quality of movement will be flawless.
    ⚡️
    Exercise 3: Resisted shopping cart 🛒
    • This is a classic but yet a goodie. When in doubt, this is a go to move for anyone on that floor. Again, for this exercise we added the resistance bands to improve strength and quickness while reaching. You want to have the fastest arms out there so no one gets what you want first. When your reaching higher, faster, with ease, you will be everyone’s #1 pick for their first kiss of 2019.
    _____________________________________________________________
    Happy New Year. Be safe!
  • 129 16 31 December, 2018
  • It's my daily workout 😀
Gerakan workout favorit dan setiap pagi aku lakuin itu...
.
- Up Down Plank,
Gerakan ini bermanfaat melatih otot perut (mengencangkan), otot lengan, paha, dan juga betis. Pokoknya yg mau punya perut rata bisa latihan gerakan ini di setiap hari nya min 30detik aja, di jamin perut rata, lengan dan kaki strong💪
.
Gerakan fav selanjutnya itu home glutes workout, gerakan yang lebih fokus ke bagian bottom (pinggang ke bawah), yaitu
.
- Donkey Kicks
Nahh.. Gerakan ini pas banget buat para cewe" yang mau punya nice booty nihh 🍑gerakanya menargetkan glutes tubuh kita, manfaatnya mengencangkan otot bokong dan juga paha nih.. Terutama yang sudah aku rasain si mengencangkan paha bag belakang.
.
- Fire Hydrant
Gerakan ini g kalah bagus manfaatnya, menargetkan glutes luar bermanfaat untuk memperkuat pinggul, yang juga aku rasain mengencangkan paha bag dalam.
.
Naah.. Semua gerakan simple ini bermanfaat banget kan.. G perlu ribet pakai alat dan mudah dilakukan😊..
Selamat mencoba, dan semangat untuk sehat guys !!! 💪🍑❤
.
#livemoresociety #livewell #dbsxisc #workoutdaily #officeworkout  #bootyworkout #simpleexercise #exerciseeveryday #exerciseeverywhere #healthylifestyle #asiangirls #indonesiangirl #booty🍑 @dbsbankid @indosweatcamp
  • It's my daily workout 😀
    Gerakan workout favorit dan setiap pagi aku lakuin itu...
    .
    - Up Down Plank,
    Gerakan ini bermanfaat melatih otot perut (mengencangkan), otot lengan, paha, dan juga betis. Pokoknya yg mau punya perut rata bisa latihan gerakan ini di setiap hari nya min 30detik aja, di jamin perut rata, lengan dan kaki strong💪
    .
    Gerakan fav selanjutnya itu home glutes workout, gerakan yang lebih fokus ke bagian bottom (pinggang ke bawah), yaitu
    .
    - Donkey Kicks
    Nahh.. Gerakan ini pas banget buat para cewe" yang mau punya nice booty nihh 🍑gerakanya menargetkan glutes tubuh kita, manfaatnya mengencangkan otot bokong dan juga paha nih.. Terutama yang sudah aku rasain si mengencangkan paha bag belakang.
    .
    - Fire Hydrant
    Gerakan ini g kalah bagus manfaatnya, menargetkan glutes luar bermanfaat untuk memperkuat pinggul, yang juga aku rasain mengencangkan paha bag dalam.
    .
    Naah.. Semua gerakan simple ini bermanfaat banget kan.. G perlu ribet pakai alat dan mudah dilakukan😊..
    Selamat mencoba, dan semangat untuk sehat guys !!! 💪🍑❤
    .
    #livemoresociety #livewell #dbsxisc #workoutdaily #officeworkout #bootyworkout #simpleexercise #exerciseeveryday #exerciseeverywhere #healthylifestyle #asiangirls #indonesiangirl #booty 🍑 @dbsbankid @indosweatcamp
  • 110 3 23 August, 2018
  • “How to write a workout routine”
•
•
Most people walk into a gym like a deer 🦌 in head lights. It can be very intimating if you don’t know what to do.
•
•
The best advice is to keep it simple so even if you are scared, you’ll at least look like you know what you are doing.
•
•
Following this simple model will turn the big bad scary gym into another place that you can kick ass!
•
•
1. Warmup🔥 First you have to warm up, this is getting your body warm for the work it is about to put in bro. This can come as foam rolling or a dynamic warm up or both 
2. Main movements💪🏾 these are like the main course of your workout. It can be  any compound movement you want. Which means it uses multiple joint movements. Ex bench press, deadlifts, pull ups, squats 
3. Accessory movements 👌🏾these are like the sides of your workout. These typical would be the exercises that complement the main movement. Ex tricep exercises to bench press or glute exercises to squats
4. Finisher😈! This is that last blast of your workout. There’s a lot of options for this but I’ll put some examples of each. Strength: farmers carries, Metabolic: kettlebell swings or burpees, Stretching: this can be poses like cobra to child (p.s you should stretch regardless of what finisher you pick)
•
•
Anyway I hope this helps you with that fear in the gym. Happy lifting •
•
•
•
#Fitnessforbeginners #workouts
  • “How to write a workout routine”


    Most people walk into a gym like a deer 🦌 in head lights. It can be very intimating if you don’t know what to do.


    The best advice is to keep it simple so even if you are scared, you’ll at least look like you know what you are doing.


    Following this simple model will turn the big bad scary gym into another place that you can kick ass!


    1. Warmup🔥 First you have to warm up, this is getting your body warm for the work it is about to put in bro. This can come as foam rolling or a dynamic warm up or both
    2. Main movements💪🏾 these are like the main course of your workout. It can be any compound movement you want. Which means it uses multiple joint movements. Ex bench press, deadlifts, pull ups, squats
    3. Accessory movements 👌🏾these are like the sides of your workout. These typical would be the exercises that complement the main movement. Ex tricep exercises to bench press or glute exercises to squats
    4. Finisher😈! This is that last blast of your workout. There’s a lot of options for this but I’ll put some examples of each. Strength: farmers carries, Metabolic: kettlebell swings or burpees, Stretching: this can be poses like cobra to child (p.s you should stretch regardless of what finisher you pick)


    Anyway I hope this helps you with that fear in the gym. Happy lifting •



    #Fitnessforbeginners #workouts
  • 174 36 17 August, 2018

Latest Instagram Posts

  • Lay on the grass and enjoy the cool breeze blowing...🌬️
  • Lay on the grass and enjoy the cool breeze blowing...🌬️
  • 8 1 17 hours ago
  • Daily Exercise Log: 720 days Brisk Walking challenge, day 31.

Walking on the grass is a very good way to relax and clear your mind from stress. 
I love to hear what discoveries y'all find in your neighbourhood park. Share with me in the comments so that others enjoy it too. 👇👇
【满心欢喜,行走720天,第31天训练】
早睡早起,读经祈祷,
行走林中,歌颂天地,
风雨不改,助己帮人,
日日宽心,天天成长。
我践行做一个“健康的、开心的、🈶价值的、能自主的、正常的”自然人。
  • Daily Exercise Log: 720 days Brisk Walking challenge, day 31.

    Walking on the grass is a very good way to relax and clear your mind from stress.
    I love to hear what discoveries y'all find in your neighbourhood park. Share with me in the comments so that others enjoy it too. 👇👇
    【满心欢喜,行走720天,第31天训练】
    早睡早起,读经祈祷,
    行走林中,歌颂天地,
    风雨不改,助己帮人,
    日日宽心,天天成长。
    我践行做一个“健康的、开心的、🈶价值的、能自主的、正常的”自然人。
  • 8 2 17 hours ago
  • Daily Exercise Log: 720 days Brisk Walking challenge, day 30.

Bonding with friends and family is always happy. Cherish every moment because time passes.

I love to hear what discoveries y'all find in your neighbourhood park. Share with me in the comments so that others enjoy it too. 👇👇
【满心欢喜,行走720天,第30天训练】
早睡早起,读经祈祷,
行走林中,歌颂天地,
风雨不改,助己帮人,
日日宽心,天天成长。
我践行做一个“健康的、开心的、🈶价值的、能自主的、正常的”自然人。
  • Daily Exercise Log: 720 days Brisk Walking challenge, day 30.

    Bonding with friends and family is always happy. Cherish every moment because time passes.

    I love to hear what discoveries y'all find in your neighbourhood park. Share with me in the comments so that others enjoy it too. 👇👇
    【满心欢喜,行走720天,第30天训练】
    早睡早起,读经祈祷,
    行走林中,歌颂天地,
    风雨不改,助己帮人,
    日日宽心,天天成长。
    我践行做一个“健康的、开心的、🈶价值的、能自主的、正常的”自然人。
  • 8 1 17 hours ago
  • Daily Exercise Log: 720 days Brisk Walking challenge, day 28.

Bonding with friends and family is always happy. Cherish every moment because time passes.

I love to hear what discoveries y'all find in your neighbourhood park. Share with me in the comments so that others enjoy it too. 👇👇
【满心欢喜,行走720天,第28天训练】
早睡早起,读经祈祷,
行走林中,歌颂天地,
风雨不改,助己帮人,
日日宽心,天天成长。
我践行做一个“健康的、开心的、🈶价值的、能自主的、正常的”自然人。
  • Daily Exercise Log: 720 days Brisk Walking challenge, day 28.

    Bonding with friends and family is always happy. Cherish every moment because time passes.

    I love to hear what discoveries y'all find in your neighbourhood park. Share with me in the comments so that others enjoy it too. 👇👇
    【满心欢喜,行走720天,第28天训练】
    早睡早起,读经祈祷,
    行走林中,歌颂天地,
    风雨不改,助己帮人,
    日日宽心,天天成长。
    我践行做一个“健康的、开心的、🈶价值的、能自主的、正常的”自然人。
  • 4 2 17 hours ago
  • 💩 Shit Happens... 💩
:
It’s life
:
As much as we want things to go as planned, it doesn’t.🤬🤬
:
Even if it did go as planned, then life would be very boring! 🤯
:
But, I want to talk about my last week
:
As much as I would love to say I crushed it with my workouts, I didn’t.
:
💩 Shit happens 💩
:
I was only able to do one full workout and a half workout 🏋️‍♂️
:
I focused on getting stuff done for my business and sacrificed my time in the gym
:
Thursday night came around and I went out for Valentines dinner with my girlfriend 💏👫
:
Like I said, shit happens 💩
:
I bet many can relate to weeks like this
:
However, one week isn’t going to lose your progress or make you a ton of progress
:
We have to look at the big picture
:
We have to win the LONG TERM game for our health, not a week, not a month, not even a year
:
We need to win our whole LIFE when it comes to taking care of ourself. This is why one week won’t hurt me because if I get back on the horse this week I’ll be A OK 👌
:
We will have great weeks and crappy weeks, it’s life. But ultimately we need to have more great weeks to place ourself in a better position
:
So, don’t let one day, one week or one bad month ruin your progress. It only takes one workout, one meal, one good night of sleep to get back on track and then repeat.
:
Like I said, shit happens but don’t let it start an unhealthy cycle.
  • 💩 Shit Happens... 💩
    :
    It’s life
    :
    As much as we want things to go as planned, it doesn’t.🤬🤬
    :
    Even if it did go as planned, then life would be very boring! 🤯
    :
    But, I want to talk about my last week
    :
    As much as I would love to say I crushed it with my workouts, I didn’t.
    :
    💩 Shit happens 💩
    :
    I was only able to do one full workout and a half workout 🏋️‍♂️
    :
    I focused on getting stuff done for my business and sacrificed my time in the gym
    :
    Thursday night came around and I went out for Valentines dinner with my girlfriend 💏👫
    :
    Like I said, shit happens 💩
    :
    I bet many can relate to weeks like this
    :
    However, one week isn’t going to lose your progress or make you a ton of progress
    :
    We have to look at the big picture
    :
    We have to win the LONG TERM game for our health, not a week, not a month, not even a year
    :
    We need to win our whole LIFE when it comes to taking care of ourself. This is why one week won’t hurt me because if I get back on the horse this week I’ll be A OK 👌
    :
    We will have great weeks and crappy weeks, it’s life. But ultimately we need to have more great weeks to place ourself in a better position
    :
    So, don’t let one day, one week or one bad month ruin your progress. It only takes one workout, one meal, one good night of sleep to get back on track and then repeat.
    :
    Like I said, shit happens but don’t let it start an unhealthy cycle.
  • 16 2 19 February, 2019
  • When in doubt build a stronger support structure. ➖➖
I had this habit of defaulting to stiffening my lumbar spine in extension to “brace my trunk”. You really wouldn’t have been able to tell looking at me but I fed this habit for years.
➖➖
Is that what ruptured my L5-S1 disc...? No clue but what I try to spend more time doing now is making the right connections and using the muscles correctly. ➖➖➖
Exercise: Glute Bridge Marches. Great for learning hip stability and endurance!
  • When in doubt build a stronger support structure. ➖➖
    I had this habit of defaulting to stiffening my lumbar spine in extension to “brace my trunk”. You really wouldn’t have been able to tell looking at me but I fed this habit for years.
    ➖➖
    Is that what ruptured my L5-S1 disc...? No clue but what I try to spend more time doing now is making the right connections and using the muscles correctly. ➖➖➖
    Exercise: Glute Bridge Marches. Great for learning hip stability and endurance!
  • 89 5 18 February, 2019
  • Don’t over complicate resistance training. 🤷‍♂️ -

It’s really simple. -

Pick a program or have one designed for you, and stick to those exercises progressing the resistance over time to watch those muscles grow. -

This is a bicep curl. -

It works your biceps 🤷‍♂️ -

Sure I could do this standing one legged on a Bosu ball with a resistance band around my waist pulling me to one side while a personal trainer throws tennis balls at me to distract me all while wearing an elevation training mask. -

But does all that make the exercise more effective at training my bicep??! -

Hell no. -

Too many newbies and trainers alike are always trying to do too much.  Add new things, “work your core” while doing some exercise. -

Sometimes it’s fighting boredom in a program.  Sometimes it’s thinking you’re “keeping your body guessing.” -

The key with any program is consistently performing the exercises and gradually over time progressing the resistance. -

Give your body time to grow by doing a program consistently before trying to “shock your body” with the latest greatest exercise you saw on Instagram. -

#consistencyiskey #progressiveoverload #trainingprogram #simpleexercise
  • Don’t over complicate resistance training. 🤷‍♂️ -

    It’s really simple. -

    Pick a program or have one designed for you, and stick to those exercises progressing the resistance over time to watch those muscles grow. -

    This is a bicep curl. -

    It works your biceps 🤷‍♂️ -

    Sure I could do this standing one legged on a Bosu ball with a resistance band around my waist pulling me to one side while a personal trainer throws tennis balls at me to distract me all while wearing an elevation training mask. -

    But does all that make the exercise more effective at training my bicep??! -

    Hell no. -

    Too many newbies and trainers alike are always trying to do too much. Add new things, “work your core” while doing some exercise. -

    Sometimes it’s fighting boredom in a program. Sometimes it’s thinking you’re “keeping your body guessing.” -

    The key with any program is consistently performing the exercises and gradually over time progressing the resistance. -

    Give your body time to grow by doing a program consistently before trying to “shock your body” with the latest greatest exercise you saw on Instagram. -

    #consistencyiskey #progressiveoverload #trainingprogram #simpleexercise
  • 37 7 18 February, 2019