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Quads 🔥 My favorite muscle group to train!! ❤️ Exercises: 1️⃣ squats 2️⃣ front squats: I hate this exercise with such a passion but they are the best for quads 3️⃣ hip thrusts: I always include some variation of this exercise in all of my leg days 4️⃣ chair squats: another one I hate but it burns so good. As you can see, my form is quite questionable. Try to do this without shaking your knees. Slow and steady. Practice without any weights. 5️⃣ leg press: do not lock your knees. 6️⃣ leg extensions Like and save for later ❤️ hope you enjoy!

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fitness_liya. Smith Machine Leg Day ✨

Should you be doing workouts on the smith mac

Smith Machine Leg Day ✨ Should you be doing workouts on the smith machine? Personally, for me it comes down to preference. I prefer to not use the smith machine. For me, it feels completely unnatural and performs entirely different than actual weights. However, if I don’t have all the time in the world to wait for a rack to open up, I’ll get my workout done on a smith machine. Exercises: 💕 squats: you can play with different variations. 💕 RDLs: I recommend standing on a plate or two or a box because it doesn’t go low enough. 💕 front squats: not pictured. 💕 kneeling squats: one of my favorite finishers. Hope you enjoy! 💙

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Good morning! Left: 2017 Right: 2019 Looking at myself in the mirror, I don’t really see a difference. But transformation photos don’t lie so take lots of them! I will try to have a workout video out later, I promise! I haven’t been posting anything this past week because I was so busy studying. The end of the semester is approaching and honestly It’s really been stressing me out. It went by so fast and there’s still so much work to be done. I hope all of you enjoyed your Easter. I personally did not restrict myself with the food. I ate so much and none of it was really healthy. I don’t really feel guilty. It is important to eat healthy and stay on track to reach your goals, but it’s also important to allow yourself to enjoy yourself.

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⭐️ bridal shower vibes ⭐️ First things first, I’d like to thank everybody who inquired me about the workout routine. I’ve gotten so many requests and it’s such a blessing to see how many women follow me, and it’s even more of a blessing to be able to work on the same routine with them. When making the announcement about it, I asked you to send me your goals. I’ve tweaked the routine slightly to each of your goals. However, I was in shock over how many women say they want that big butt and slim waist. There’s nothing wrong with wanting that. Hey, I want that. Lol. But I know you’ve developed that desire for that physique watching other girls on Instagram who photoshop to achieve that look. Some waists in photos look so small that it would be impossible to look like that in real life unless you had your lower ribs removed. Ladies, learn to love your body. It’s the only one you’ve got. Even when you are working to achieve a better physique, if you don’t learn to appreciate the current one you have, it’s going to be really difficult for you. You will become unmotivated and you’ll feel like you’re just not good enough. But you are. If you want better, go get better. But learn to be comfortable in your own skin.

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fitness_liya. ANNOUNCEMENT 
As my Instagram story mentions, I will be releasing my v

ANNOUNCEMENT As my Instagram story mentions, I will be releasing my very actual routine to my followers for FREE! All you have to do is DM me or email me at tuzliya98@gmail.com. When you DM me or email me, please tell me what your fitness goals are. Are you trying to build muscle or get stronger? What muscle area do you want to focus on? I am SOOOO excited for this! I am shredding for the summer and am doing this routine as well. It’s sooo cool to get the opportunity to do it with you guys too!

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SHOULDERS/ TRICEPS • I’m really forcing myself to work on upper body this summer even though I absolutely hate it lol. It’s time to get to werk 👏🏻 • Exercises: 1️⃣ face pulls 2️⃣ standing military press 3️⃣ lateral raises superset front raises 4️⃣ tricep pull downs superset underhand tricep pulldowns • Make sure you like and save for later ❤️

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fitness_liya. Abs, abs, abs!!! •
I was really in the mood to do some ab work tonight

Abs, abs, abs!!! • I was really in the mood to do some ab work tonight. I hate, HATE training abs but I do need to work on strengthening them. • There is a misconception that in order to get abs, you have to over train them. I’m here to tell you that , that is completely false. Yes, training abs will help as it does help them grow. But, whether your abs show or not is completely dependent on body fat percentage! • So, how do we get abs then? • DIET: you need a proper, nutritious diet. No, you do not have to eat salad three times a day. In the past, I’ve achieved abs through a caloric deficiency and proper nutrition: this includes ALL of the macro nutrients. • This little mini workout I did at home consisted of three exercises: • 1️⃣ traditional sit-ups • 2️⃣ scissors • 3️⃣ leg raises • Please be sure to like and save for later! ❤️

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fitness_liya. Just a couple exercises from today’s leg day.
I’ve been so motivated t

Just a couple exercises from today’s leg day. I’ve been so motivated this week so I’m excited about all of the gains I’ll make this spring/summer 😝 _______________________________ #fitfam #fitness #fitnessmotivation #fitlife #fitnessjourney #workout #workoutvideo #workoutmotivstion #lowerbodyworkout #legworkout #bootyworkout #fitchick #squats #squatbooty #glutes #healthylifestyle #happiness #positivevibes #citylife #chicago

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fitness_liya. 4 BOOTY BUILDING EXERCISES 😉🙌🏻
•
I gotchu queens 👸 •
Also, forgive

4 BOOTY BUILDING EXERCISES 😉🙌🏻 • I gotchu queens 👸 • Also, forgive me for all these cutoffs and weird positions; I forgot my tripod at home. 😩 • These four exercises are my absolute FAVORITE for glute growth. • 1️⃣ Squats : I neglected these for a while as I was under the impression I only had to work on isolation exercises. As soon as I put them back into my routine, no joke my butt grew like crazy. • 2️⃣ hip thrusts: this one is a flute isolation exercise. Hold it at the top for three seconds and you can thank me for how good your booty feels afterwards 😉 • 3️⃣ Deadlifts: I dread these suckers like crazy. I’m not a fan of these but they are necessary in order for me to make gains. • 4️⃣ Romanian Deadlifts: I do these nearly every leg day as I cannot neglect my hamstrings. My hamstrings take forever to grow so I make sure I include them. RDLs are hamstring focused but they also aid in growth in your glutes and lower back. • Yay I’m so excited to share my favorite glute exercises with you guys! I was nervous about posting this because as you can see, I’ve gotten pretty fluffy this winter 😝 I’m making small adjustments before I start full blown cutting: cleaning up my diet a little more and becoming more strict with it (giving up my snacks and diet soda hurts a little lol) and I’m introducing cardio into my routine. I’m not a fan of cardio at all but we shall see how that goes for the next month before I start knocking off calories. • As usual, please be sure to like and save for future use! ______________________________ #fitfam #fitness #fitnessmotivation #fitlife #fitnessjourney #workout #workoutvideo #workoutmotivstion #lowerbodyworkout #legworkout #bootyworkout #fitchick #squats #squatbooty #glutes #healthylifestyle #happiness #positivevibes #citylife #chicago #gymsharkwomen #ptulaactive

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fitness_liya. You really can’t see it in this pic, but in the mirror I saw my hammie

You really can’t see it in this pic, but in the mirror I saw my hammies peaking through 👀 all these RDLs are starting to pay off 😂 #aboutdamntime ____________________________________ #fitfam #fitness #fitnessmotivation #fitlife #fitnessjourney #workout #workoutvideo #workoutmotivstion #lowerbodyworkout #legworkout #bootyworkout #fitchick #squats #squatbooty #glutes #healthylifestyle #happiness #positivevibes #citylife #chicago

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fitness_liya. I was REALLY craving a shoulder bicep workout today so I filmed a few

I was REALLY craving a shoulder bicep workout today so I filmed a few basic shoulder exercises for you guys. I literally stick to a select few shoulder exercises. I LOVE working with free weights and hate cables. Exercises: 1. Seated dumbbell shoulder press 2. EZ bar curls with reverse hand delt raises (overhand works the front shoulder muscles, the underhand works the middle shoulder muscles) 3. Lateral raises Like and save for later! Have a good night loves 💕 #fitfam #fitness #fitnessmotivation #fitlife #fitnessjourney #workout #workoutvideo #workoutmotivstion #lowerbodyworkout #legworkout #bootyworkout #fitchick #squats #squatbooty #glutes #healthylifestyle #happiness #positivevibes #citylife #chicago #shoulders #shoulderworkout #gymsharkwomen

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fitness_liya. Helloooo, it’s meeee. I’m backkkk 😊 
I haven’t posted in almost a wee

Helloooo, it’s meeee. I’m backkkk 😊 I haven’t posted in almost a week and I’m one of those “post every day” kind of people. I’ve been stuck in some kind of rut. I wasn’t happy about the way I looked, or felt, I was unmotivated, didn’t want to do anything at all. It was sooo depressing. I’m finally starting to feel energetic again. I actually cannot wait to lift tonight. I’m definitely pushing myself to just get it done. I just have to get through the end of this bulk. I probably won’t start cutting calories for another month. I want to start cutting in May. I’m not going to completely shred as if I was competing. I’m just going to chisel our some muscle. Starting next week, I’m going to make some diet adjustments: cutting out sugar, no sodas, more water, really watch what I’m putting into my body. I’ll also be introducing cardio into my routines. Then in May I’m going to start cutting calories. So, that is it for my little update. Im being completely transparent. Sometimes life just hits you completely upside the head and you have to pick yourself up and keep moving 🤷🏼‍♀️ Enjoy your week ❤️ _____________________________________ #fitfam #fitness #fitnessmotivation #fitlife #fitnessjourney #workout #workoutvideo #workoutmotivstion #lowerbodyworkout #legworkout #bootyworkout #fitchick #squats #squatbooty #glutes #healthylifestyle #happiness #positivevibes #citylife #chicago

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fitness_liya. So hard for me to believe that this winter I gained 15 lbs. I used to

So hard for me to believe that this winter I gained 15 lbs. I used to be 95 lbs and struggled to put on a single pound. I finally worked my way up to 105 and then sort of plateaued with my weight for a bit. I’m currently sitting at 120 lbs. Gaining 15 lbs this bulking season is a dream, but of course with gaining weight come a few insecurities. When you bulk and gain muscle, you also gain fat. So of course, it’s easy to gain a layer or two of cellulite. I’ll admit, I don’t get a crazy amount of DMs. But when I get DMs from girls and women, it’s always the same question, “how do I make my butt grow, and my stomach flat at the same time”. You can’t. If you find a way, let me know, but I only know if one way to do it and it’s the traditional way: bulk then cut. You’re going to have to live with a little layer of fat for a little bit before you chisel out that muscle. Also on a side note, swipe for the picture, but it’s so crazy to me how 5 lbs of fat is soooo much bigger than 5 lbs of muscle. Just an FYI if you’re losing weight, don’t get discouraged when your scale is only moving 5 lbs a week or month, you’re still losing a lot. I hope everyone has a good Monday. Enjoy your week. Don’t forget the golden rule: never skip a Monday lift 😉

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fitness_liya. LEG DAY!!! ❤️ and save for later!

This leg day was adopted from the @

LEG DAY!!! ❤️ and save for later! This leg day was adopted from the @kk_fit_ Instagram page, so thank you ladies!! Tried a couple of new things and I’m feeling it today. This leg day is a little easier than my usual ones but it’s good to take it easier once in a while; have my nervous system take a little break 😝 Exercises: 1️⃣ sit down squats (or box squats) 2️⃣ reverse lunges 3️⃣ Bulgarian split squats 4️⃣ one legged dumbbell hip thrusts My quads and glutes definitely are feeling it today! Btw this shirt from TJ Maxx is perfect for covering up leggings that aren’t squat proof 😂 Have a good day 💕 _____________________________

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Goooood morninggggg!! I trained back and biceps yesterday and thought I should film a couple of my current favorite back exercises! I’m slowly getting into filming and forcing myself to do it. It’s not that I don’t want to do it, I’m just shy and the equipment at my gym is sort of so close to others so it’s hard to not get in anyone’s way. I’m currently forcing my sisters to do it lol Anyway, the exercises I LOVE: 1️⃣ pull ups: I start every back day with pull ups or chin-ups. It’s a great warm up and it’s an amazing way to get that back of yours strong. 2️⃣ pull downs 3️⃣ reverse grip pull downs #fitfam #fitness #fitnessmotivation #fitlife #fitnessjourney #workout #workoutvideo #workoutmotivstion #lowerbodyworkout #legworkout #bootyworkout #fitchick #squats #squatbooty #glutes #backday #backexercises #healthylifestyle #happiness #positivevibes #citylife #chicago

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fitness_liya. LEFT : Feb 2018 
RIGHT: Jan 2019 
Swipeeee ➡️ 2015 
I’ve made all sort

LEFT : Feb 2018 RIGHT: Jan 2019 Swipeeee ➡️ 2015 I’ve made all sorts of improvements over the years. My main goal was to gain weight because I was on the verge of being considered underweight. I didn’t want to do it in an unhealthy matter and potentially get diabetes as it runs in my family. Over the years, I’ve gained about 20 pounds, if not more. I used to be 95 and the last time I checked I’m 115. I haven’t checked in a hot minute so I really can be more than that. Not only have I gained a lot of muscle, I’ve also gained a lot of confidence. I used to be so incredibly insecure about my body. And I’m not saying I don’t think I have flaws anymore, but I’ve learned to love my body. I used to be shy and some people used to pick on me over certain features. Over the years my personality has changed and sprouted, my style has evolved and so has my outlook and attitude on life. So many things played into that change but the most important was the lifting. I don’t think I would be in such a confident state of mind if lifting didn’t change my mindset and my body the way it did. This is something that was just on my mind as I went through old pictures and I decided to share it. Maybe you have a story as well and feel free to DM it to me. I would love to hear it. I think the gym is a kind of therapy that just brings more to the table than one may think. Goodnight everyone 🌙

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fitness_liya. My motivation is slowing down and I’m really trying to push myself to

My motivation is slowing down and I’m really trying to push myself to continue lifting, especially these last couple of months of winter before I start cutting. I’ve put on an incredible amount of muscle the last couple of months. Everything this winter was difficult: diet, lifting, working, just being motivated in general. My energy levels slow down dramatically in the winter time because it’s always gloomy outside. At this point I’m just trying to really discipline myself. At the end of the day, that’s really what it comes down to. There are a lot of factors that play into our daily lives that may slow us down: kids, school, work, families, stress, etc. I do understand being tired and not wanting to put in the effort. I do understand wanting to get extra sleep because you’re tired and not wanting to hit the gym. And that’s ok. But there’s only really one way to get that body you want and that is to show up. I can’t put it any other way. _______________________________________ #fitfam #fitness #fitnessmotivation #fitlife #fitnessjourney #workout #workoutvideo #workoutmotivstion #lowerbodyworkout #legworkout #bootyworkout #fitchick #squats #squatbooty #glutes #healthylifestyle #happiness #positivevibes #citylife #chicago

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fitness_liya. 👏🏻 accessory work 👏🏻 I love doing accessory exercises after doing

👏🏻 accessory work 👏🏻 I love doing accessory exercises after doing squats, deadlifts, and/or hip thrusts. Make sure you 💜 and save for later! 😃 Exercises: 1️⃣ RDLs: love this hammy exercise. My shoulders slump forward so I will need to figure out how to fix my posture. Make sure you feel that stretch in your hamstrings. 2️⃣ one legged RDLs: I love pairing these with regular RDLs for extra burn and soreness 😝 3️⃣ curtsy lunges 4️⃣ wall sits: hold a dumbbell and do a couple sets of 15 seconds. These will make your legs burn like no other. It’s a great leg finisher! Hope you enjoy!! ______________________________ #fitfam #fitness #fitnessmotivation #fitlife #fitnessjourney #workout #workoutvideo #workoutmotivstion #lowerbodyworkout #legworkout #bootyworkout #fitchick #squats #squatbooty #glutes #healthylifestyle #happiness #positivevibes #citylife #chicago

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