How I built a DEFINED back, SMALL WAIST | QUICK WORKOUT | HOURGLASS SHAPE
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- čas přidán 3. 07. 2024
- APPLIED PRESSURE CHALLENGE:
* Ebook
* Nutritional information on how to eat for fatloss and muscle building
* Sculpting, burning fat and muscle building workouts
* Private support group
* Follow along workout videos for all workouts
* 5 CHALLENGE RULES WE HAVE TO FOLLOW
LET’S GO!
Link to join: www.solin.stream/bongegumede/...
Hosting a LIVE on Sunday on my Instagram to answer all questions about the challenge!
#bigbackworkout #smallwaist #snatchedwaist #upperbodyworkout
Big back, small waist - how do you build that? And answering quieations about lifting weights for women + does doing back workouts or ab workouts actually shrink your waist or grow It even wider? Enjoy! ❤️
for daily workout inspo, check out my Instagram: bodybybongegume...
Bonge Amazon StoreFront: www.amazon.co.uk/shop/bodybyb...
FAQ:
Age: 23
Height: 5’5
Weight: 158lbs
I’ve been working out for 3/4 years.
⚡️Connect With Me⚡️
Instagram: / bodybybongegumede
tiktok: www.tiktok.com/@bongegumede
⚡️Business Enquiries⚡️
collaboration enquiries: gumedebonge@gmail.com
12 July ‘22 - 100 subscribers (1st video)
26 July ‘22 - 1000 subscribers
02 Aug. ‘22 - 10 000 subscribers
12 Aug. ‘22 - 20 000 subscribers
07 Sept. ‘22 - 30 000 subscribers
21 Oct. ‘22 - 50 000 subscribers
Some links are affiliate links which means I earn a little commission if anyone decides to purchase using my link so thank you so my loves for support! 💕
Hi guys!! thank you so much for all the feedback. I am aware the sound in my first few videos was not great as I was still learning how to work the camera however we have since improved on this as the channel continues to grow. I appreciate your patience and support, so much!! x
Ahhh yes queen what a good video. It’s so sad to think so many women have been fed the wrong information that lifting makes them bulky. Glad there’s someone like you out there telling the truth. Another fantastic video! ❤
It really is! But I’m here to make that we all know that lifting will only have you looking fine and strong! And we love that 🥰❤️ thank you!!
WORKOUT
🔹Warm up - 5 mins
🔹Scap pull ups 2x10
🔹Push ups 10, 10, Failure
🔹Seated lat pull down 4 sets X 12, 10, 8, 6 (increasing weight really does the thing 😁)
🔹Cable face pull 4x12-15
🔹Military press ups w/upright row (superset) 4x10, 10, 8,6
🔹DB rows 4x10 (increase weight each set)
🔹Front raises w/ plate 3x10
🔹100 skip ropes
What does the 10, 8, 6 refer to for the superset of press ups and rows?
@@nataliee8113 1st set, you do 10 reps. 2nd set, do 8 reps, 3rd set, do 6 reps. It’s a drop set. So you do less reps during each set.
You came for me 😅 with the 5kg dumbbell for the last 4 months 😂. Love your personality. I will definitely incorporate some of the upper body exercises. Just subscribe 🙌🏾
😂😂 I’m trying to see you up those weights and get those gains!
I've started working out more consistently and seriously in September of this year and was lucky to find one of your videos. I've been using most if not all your workouts consistently since. I already feel stronger than I ever have been, more aware of my body with the mind to muscle connection and just overall motivated to keep going. Thank you so much for all the knowledge of wealth you share!
I love that for you Grace!! 💕🥺
Idk why but I just LOVE your vibe. You’re so down to earth yet cool as hell 😫❤️
Your tips are honestly the best 🔥♥️
Girrrlll, you’re literally the embodiment of how I’m aiming to look after I lose weight, idc what people say about bulkiness or whatever but imma’ be STRONG for sureee! Love your channel, keep it up queen! 🤩🫶🏽
yess!!! your back and joints will thank you in 40 years for being strong as well!! 🎉
@user-eh2jk6le2p most definitely! and the long term effect of a healthy life style is worth the sacrifice now 🥳
Yes you will mama!! Looking forward to watching you get on that goal! ❤️
Thanks girl I been waiting on this ❤
I had a long day and I’m so happy you posted💕
i love your videos omg i feel like you have been THE greatest on youtube with your description of proper form and the REALNESS as well 🎉❤Thankful i found you🙌
LOVING the SUNKISSED glow on your body during some shots! Miss thing thank you for your honest guidance and footage, keeping it real🔥🥰
I just wanna say I watch your video you posted 2 weeks ago and was like, what do you mean 50k you have over 58.k? The support is real, love congratulations! ☺️
I’ve been waiting 🥺
Lat pull-downs are my favorite back exercise. The whole time I’m watching the video I’m looking at how define your back is 😍.
Quick tip; when you do over head press try not to use momentum with your legs and you’ll really feel that burn more.
This video was so good !
Love how thorough and easy to follow your videos are. Thank you :)
You are so welcome!
Your videos are always on point love the music and the detail explanation
BONGE you absolutely KILLED THIS WORKOUT!!!! so much awesome information😻Thanks girl!!!
Thank you so much Nina! ❤️
Your videos and tips really motivate me to workout! I wish one day i have a back like yours
It’ll come mama, we’re putting in work ❤️
Since I found your videos, I don't look at anybody else's. You are really great
thank u sm, this was rly helpful!!
Hey Bonge thank you so much for this video.
When you get time please do an at home back workout those of us who dont afford gym
Just discovered your channel,I love it here ❤
First off, your personality is so bomb that I subscribed within watching one video within 20 seconds.
Love your energy and workouts! Such an inspiration. I’m built exactly like you were before you started your work out journey. Exciting to see how much potential there is for growth. Even for a skinny girl like me 😉Thanks for sharing.
You’re welcome babe!❤️
I loveeeee how you start your videos😂 and yes I will be incorporating upper body workouts now
I needed this , since today is upper body workout for me . Am a bit bored of my routine , thank you is an understatement ♥️♥️♥️😘
I hope you enjoyed it! You’re so welcome!
I like the style of this video with the questions and I love the actually workouts. Doing now and commenting between sets! 😊
Yay! Thank you!
Love this space. Thank you for posting, you don't know how many times I was watching if notifications were popping up. 😍. The details are insane, will train without fear, not growing V shape🤣
Aww, thank you! ❤️❤️❤️❤️
Great video! Informative and to the point
Omg i love your channel💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽 and confidence😝
Everything about this video 💯💯💯💯💯💯💯💯💯💯💯💯💯
Oh babe this hairstyle on youu>>>
Love your videos, especially the info in this video! 🙏🏽💪🏽💕 And love Masego playing in the background too!!! 🙌🏽🎷
Really, been worried since i started gym (a month now)that my arms will get bigger since i already have bulky arms
Great video. You are the best ❤
just found your videos. Love your personality and these videos are sooo helpful
Thank you!
I really need to try the cable machines! It's quite intimidating with all the attachments I don't know what I'm doing 🤣 I just like deadlifting
I love your videos ❤
Bonge is my new best friend!!!!!!!!!!!!!!!!!
I deff be skipping upper body 🤣🤣 needed to hear this
I hate upper body days 😩😭 but I know I need to do it 😅
Thank you so much
Looking good and strong keep it up 💪♥️
You’re so gorgeous!
Thank you for your video.
Very good video 👏🏽👏🏽👏🏽
I relate so much to that phone toss 😊
😂😂😂
You look fabulous 🔥
Bonge! I love your videos, they have been sooo helpful. Please can you lower the volume of your background audio clips so we can hear your beautiful voice and the knowledge you have to offer more clearly xx
Got you 🤞🏾thank you so much for letting me know
First few seconds of this video....yes, it's me!
You are partially talking to me regarding the pushups. 😅I love lifting weights but I give up way faster with the floor exercises. I can barely do 2 pushups but that's because I'm not applying pressure. I hear you.
Amazing back and shoulders. Just perfect
Hi, thank you. I'm an obese mum of 3 and I appreciate your tips.
I've subscribed
Just subscribed 😌
You are gorgeous, i love your workout videos
Question??? What if we don't have the same equipment as you do? What would those modifications be with your body resistance?
ahhh 😍😍😍
As someone who trains specifically to get bulkier this kind of panic always pissed me off a little.😅 Like some of us wish it was that easy.😭
Thank you for spreading good vibes and truthful info.🍀
OMG! Literally. I don't mind the not wanting to look a certain way (not like they'd accidentally become muscular anyway... that's common sense), it's the disgust in their voices when they talk about muscular women that bothers me.
I love to light heavy but I tend to get masculine easily, i add loads of cardio and power yoga for balance. My dream body is lean and tone, but I always get thick and toned lol.
How many times do you hit the gym and how often do you train your upper body? I'm reall looking for a new workout plan but I'm only going to the gym 3x/week and really wanna focus on shoulders and back.
💪🔥
Any tips for how to get your first pushup??? I've been training for almost 2 years and still can't get enough stability to do one not on my knees.
Yes I have a video on it on Instagram and TikTok, start of with wall push ups and work your way up. Just try to get 10 a day 💕practise
Do you work legs and arms on separate days? Or how do you separate each section of your body when working out, especially between 3-4 days a week?
Quick question do you train chest separately from back and shoulders.
Because I usually do one day focusing on back and the next chest and shoulders. I recently tried doing all of them in one day but I don’t know how I feel about it yet. Any tips? Love your videos a lot btw 🤍
Yes you can train both on the same day try the push and pull workout method bench presses (pushing) for the chest and use the cable machine (pulling) lat pull down/seated cable row for your back exercises.
Good video
What would you say to the girls that can’t make it to the gym but do home workouts? I currently have two 10 lbs dumbells. I try to be as creative as I can w weight, I found a brick & I always use to son for weight lol
Lovely workout How many kgs are the barbell plates?
What should i do if i dont have funds for the gym . Advice of home workouts?
😍😍😍
Love the tips, will definitely add this to my routine..also quick question where do you get the music for your videos, would love to spice up my own videos too.
Enjoy!! I get them on here (CZcams) non copyright music 💕
@@bongegumede okay, thank you
Good you look amazing
When I gain weight, I gain on the upper body only and I want to loose weight and gain muscle at the same time. I don't know what to eat or do.
As someone with a upside down triangle shaped body…. I have avoided upper body day for too long 😂
Hey. I'm just starting my weight loss journey. Can I do these workouts cause people have told me to stick to cardio until I loss the weight and I'm not sure about this
How many push ups should we do ?
Scap pull ups 🤣 haa sis wants me to embarrass myself in the gym omg 😭😭 if only I could practice at home first 😂
Advice for newbie lifter?
Can I replace weights with resistance cables?
LOL I LOVE YOU PLS❤️
but what if i don’t want my muscles in a certain area to grow, in this case, my back muscles. i would just like to tone them
1. Are you using a selfie stick to record your gym workout Videos & do you get an awkward look from folks around you? If so, how do you overcome that feeling of, O well! 2. What time do you usually go? Before the birds?
Please do spill where you got that resistance band from?
This one’s actually from the gym mama
Please I just wanted to ask if you want to gain muscle just around your hips and shrink your waist is that possible without putting on mass on your legs,am a petit person n I don't want the big thighs I like the look of a thin slim thick , how can I achieve that n is that possible? I'll appreciate your response thanks
Where are your shorts from??
Hey hey😊. Just wanted to ask how do/should you deal with knee injuries ?
I actually have one from playing sport, and doing more unilateral exercises so instead of neglecting the knee, doing more exercises to strengthen it and promote recovery. However this is just a decision I made; the first place you go with an injury should be your doctor to receive clearance first 🤞🏾
😊😊😊😊
At the 9:30 mark what version of whats poppin is that.
Is there a difference between doing lat pull downs on the floor in comparison to doing it on the bench?
Nope, I just don’t like to set up the bench 💕
Binge whered you get your headphones frooomm??
That thing that you do with ur headsets around that thigh🙆♀️🙌👌
🥹❤️
I only do leg day 😩
Same girl same
Make sense
But you are soo gorgeous babe!
I use to think I would get bulky as well because I already felt I had large arms. Ironically, the stronger my arms got, the smaller and leaner they are now. 💪🏾
I love your teeth!
I feel like it going to take forever I been doing 25 squats everyday and no results
Anyone know the music at 3:02?
Love the video excellent tips but seeing you crank out those PULL UPS, I'm thinking🤔 there's no way in this life time I'll ever be able to pull ups they soooo damn hard to do, takes some serious strength 💪 I've been lifting for over a year an I've gained some muscle mass I've got nice bulky traps/ biceps but I just can't do pull ups , I have better chance of seeing god before I see myself do pull ups🤣😂 it's FRIGGIN frustrating too smh
See I get this because they are SO HARD, I think I get in 3 before I call it a day and so I do scap pills instead mainly as my warm up but also to build on my strength 😂😂😂
What over-ear headphones are you using/do you recommend? Are the ones you’re using water/sweat resistant?
Me neglecting upper body ‘cause I’m a inverted triangle 😵💫😵💫