サラ・ステージさんのインスタグラム写真 - (サラ・ステージInstagram)「30 MIN BOOTY & LEG DAY 🍑💪🏼 i’m 5’8” and weigh 125lbs. I used to be 113 lbs before i lifted and became a certified trainer. DO NOT BE SCARED IF YOU’RE TRAINING AND YOU ARE GAINING WEIGHT💪🏼IT’S MUSCLE . Everyone is obviously different but wanted to share a gym day idea for you 😽 1. SQUAT. 4 sets. First set i do just the bar to warm up and then i 125lbs 12 reps 135lbs , 8 reps 145lbs , 6 reps (You can also try pointing your toes outward and a wider stance to activate your inner thighs 2. DEADLIFTS . 30-60lbs 10 REPS. A lot of people prefer to look down to protect your neck, however it makes me dizzy 😴so i keep my head lightly lifted and i also keep my legs slightly bent. 3. GLUTE THRUSTERS. 4 sets 80lbs, 10 reps 90lbs, 10 reps 100 lbs, 8 reps 110lbs , 8 reps Doing these have hands down built the top of my booty. I make sure to squeeze on each rep and hold on the last few reps. 4. LUNGES. 25LBS weight 50 steps. These are not enjoyable 😹but give you results! I have so many more workouts in my guides. IF THESE VIDEOS DO WELL AND THEY HELP YOU, I’m happy to post more 💕 My set is @prettylittlething @pltlifestyle (this video was filmed last week before my surgery)」9月17日 1時15分