THE PERFECT *FULL* LEGS & GLUTES WORKOUT | 2024
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- čas přidán 19. 08. 2023
- Girlies and guys, we have a new workout and we are training FULL #legsandglutes today. Let me know how you are doing in your journey in the comments! Enjoy! #legworkout #glutesworkout #workoutvideo
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My stats:
Age: 24
Height: 5’5
Weight: 75kg
Waist: 27.9 inches
Hip: 42 inches
I’ve been working out for 6 years.
I am a certified trainer and conditioning coach
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12 July ‘22 - 100 subscribers (1st video)
26 July ‘22 - 1000 subscribers
02 Aug. ‘22 - 10 000 subscribers
21 Oct. ‘22 - 50 000 subscribers
6 March '23 - 100,000 subscribers
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you just earned a new subscriber because you got STRAIGHT INTO ITTT and i love that. no talkative, waste of time intros. this is actual content instead of just clickbait/sponsorship. it's just real and we need more content like this
I subscribed because of this too!
“If your birth year start with 19’” girl you don’t have to come for us like this 😭
I meaaaaan…🤣🤣🫶🏾
I know I’m feeling the sting 😂
came straight for our necks 😂😂
I feel hit lol 😂😂😂
Triggered 😅
The quality of this video 😮💨
🥹🥹❤️
The quality is good, you can see that she put a lat of work and effort in the video❤❤❤
U don't like the video and the Quality keep it to yourself
We don't care
@@samraeun1892it was a complement 😑
Honeiieeee I just wanted to tell you that I started doing your glutes and legs workouts consistently and.. when I tell you that thang is thangin!! I’ve been on the smaller side my whole life and naturally fit but never really consistent in the gym. Consistency is major 🔑. So glad I found your channel. Your exercises and videos have really helped me. Thank you.
I have the biggest smile on my face right now! I appreciate you sooooo much mamas!! Keep goinggggg!!
@@bongegumedeI’m smaller frame also.115 5’4.
❓If u hv a booty wld u still go extra hard for glutes wrkout? Don’t want to loose the little tht I hv😩
That’s great. Did u started out w having a booty? Or u grew glutes along the way?how often u go to gym?
😂😂😂 thanks for the review! Some of us are just starting
This is literally hands down the most straight to the point workout video in a gym I have seen. Thank you for making this so simple and sticking to one part of the body. I’m curating my workout plan now while watching you!! ❤
The way you did this video. Straight to the point, easy to follow, and very detailed. Hope to see more videos like this as it’s very helpful! 💪🏾 I also love how you had the whole workout written out at the beginning of the video
The consistency, the quality of the video 👌. Most of all the entire video is highly informative and detailed 😊
Needed a new leg workout and this was 10/10!!
About to try this one for the next month! Love switching it up every few months and this is perfect.
Your tips on stretching really helps. Before and after workout . ❤
Your content are always uplifting especially for someone like me who keeps getting discouraged from not seeing any result. Ngiyabonga 🙏
5 months postpartum and I’m trying to get my booty gains back hoping this helps just started this leg workout 🏋️
ugh thank you, adding this to the workout playlist 🥰🙏🏾
I always get excited when you post new videos 🎉
You are literally my favorite workout girl ❤
Hello.... I'm peculiar from Nigeria.... Been following your glute workout videos. I've been having great results like I see results within 3weeks and my colleague at work are asking how I did it..... Thank you for your videos, they really helped me❤
Been following both your Leg &glutes workouts plus your style of eating since April and girllll I can only say you’re what I needed for the gains. I enjoy your workouts mama they bring nothing but an enjoyable challenge and work through my mental health. I always feel great after.
I appreciate all that you share with us Bonge.
A girl from Bloemfontein 😊
This means the moooosttttt girl!! Thank you so much mama ❤️
Per what you shared during your stretching, i am making sure to incorporate various workouts to challenge me as well, trying not to become complacent, i am 55 years old and i really thought i was too old to loose weight and get in some kind of shape. However, i have started back taking care of me and stuck with this since March of this year and it is now Sept., and my strength has increased, my endurance has increased. I take one set of vitamins in the AM and one set of vitamins in the PM.I have my cup of coffee in the morning. I still do my intermittent fasting, ive been fasting since 2019, and it works well for me at my age; because of the kind of job i do, i just feel sitting there is no sense of taking in calories, and then i walk on my lunch break.
I do more mobility strength, training, not a lot of heavy weights, i am going for function and mobility, and building my strength and some light muscle, would like more toning, but i think i may be too old for that piece. However, i can say, my level of motion, and strength has increased, even yesterday, i rode my bike and where i live, we have inclines of various kinds of hills, up to 8 inclines, and yesterday, i did NOT have to get off my bicycle one time, whereas normally, i would have had to stop and walk up the inclined hills. i just want to keep challenging myself and make this as a form of self-care and self love ongoing, no matter the weather.
My biggest weakness are the fall winter months, i just shut down because i don't like to be cold, (any ideas????). i was actually thinking about joining the group workouts gyms, during the cold months.
I am trying to make sure i do this consistently like the person said below.
For me, i am trying to also look at this like the same way i work hard to manage my mental, emotional and psychological health, is the same effort i must put into my health and wellness! Thank u mam for your words of encouragement!
hiii just here to tell you that you really helped me get back on track with my gym consistency as well as helping my form. thank you!! ♥♥
Great workout! I’m trying to get organized with meals and workout schedules. I use this for lower body days and MAN. You feel it! I loved it, and happy I found something that challenges me and brings me hope I’ll get to pre baby body and weight. Much thanks!
Imagine getting bored with your workout because you’ve meant your goal…that is awesome!!! Levels👑✊🏾
8:45 you ain’t neva lied! I went through the saw thing and then wound up gaining all o my weight back. I’ve done boxing, hiking, yoga, ran marathons…. It took 6 years for me to…. But I have not worked out in over 2 years and having a hard time getting motivated again.
I was going to stop after the third exercise but I told myself I can do this and powered through. So happy I’m writing this instead of “I couldn’t finish the workout 😢” 😊
My toxic trait is thinking I can start back my gym journey with the weighted single leg hip thrust especially when my year does in fact start with 19😂❤
😂😂😂
But can we talk about that single leg hip thrust??! I nearly died 😂 I actually cried real tears at the hold of the hip thrust too
This is so encouraging!! I thought I was the only one struggling. I felt like throwing in the towel, but now I’m getting back on the horse🙌🏾
Thanks for sharing this amazing workout 🙏 consistent and discipline is the key to achieve your goal ❤
SUCH A GOOD VID❤️❤️❤️ Bonge your vibes are immaculate!!
Thank you so much babeeee!!
This will be my leg workout for the rest of the month. This was great.
Fr, she finna make me switch my full body and my leg workout around so I can do this
Babes , you making this thing easier for me now . I come out of the gym smiling . Please do more. Please do the “What do I eat in a day” love from Zim 😊
Great video babe! Thank you for the motivation and tips
Omg, love the outside gym 😍😍😍😍 Your exercises always give me motivation to push myself and your approach to fitness goals is so much relaxed and actually enjoying your workouts.... Stay save, bestie
yooo Bonge! You're videos of varied workouts have helped my fitness journey completely. I'm close to my first full year going to the gym, so big thanks to you! :)
The being bored part is relatable. This week I went bouldering for the first time and it was such a good forearm workout. I think you would enjoy it because it is a different way to connect mind and body. It also gives variation since there are multiple bouldering "routes" that you can climb, that also change repeatedly.
Hopefully you give it a try :)
i know i'm not the only one who is like almost crying because the workout is so hard but i don't want to give up at the same time
Yes bro I'm losing it screaming “SHE’S TRYING TO KILL ME”
Love the vibes you give..always
Im doing this tomorrow THANKYOU! I legit get too nervous to do glute raises with a bar for the first time i use s little weight, im gonna try that one leg up thing instead 😍
I always love watching your videos ❤❤❤❤❤❤❤❤❤
❤❤❤❤❤ this! You just motivated meeeee 😊
😮💨😮💨 First time doing this workout and babyyyy my legs are SHAKING! Gonna stay consistent with this and come back with an update in a month!
Do we have an update?! 🤩
Do you have an update?
Hey guys! I wasn’t as consistent as i wanted to be BUT the results are there and I’m sweating by it!
I'm rooting for you
🎉
Thank you , very informative and lovely personality 😊❤
Love it!!!
Thank you for this video
I will try them out
You are awesome love that I found you!!
I love the workouts but I equally love the commentary 😂❤
Girl I love you you’re amazing.
Let me just say… I am happy to be here 😢to have found YOU!! I started just today with this workout and babes… I almost didn’t make it to the last exercise 😂 ❤let’s go gains !!! 💪🏿🍑
Just found you and I already love it here!!
I love the real talk thank you
Girlllll this workout killed me i did everything you did only instead of 4 reps i did sometimes do 3 cz i just couldn’t stand straight anymore but honestly that’s the realest workout i have ever did it’s fireeeee 🔥🔥🔥🔥 we need more content like this coach !
I tried the workout, and I just had to come back her and say 😩cc I loved it 💯the pump was too good
Your quads definition is mind-blowing 🔥😍
Thank youuuuuu
She makes the best gym video…. I swear
great video ! thanks sis😃😍
"I'm not trying to take y'all to church..."😂 that cracked me up! But oh my I wholeheartedly agree with the last statement you made. loving you're hair at whichever stage it is at will even increase your love and motivation to take care of it you know. Thank you love. sincerely appreciate it!💕💖 You're hair is ABSOLUTELY GORGEOUS!
Great vid ❤😊
I did my first 3 sets of rare foot elevated spit squat yesterday , yhoo it was hard but I played tough. I did'nt use dumbells yet I'm still adjusting my balance and my knees joints have suddenly developed so probems but working on them. My glutes are alive and sexy, even as I lay in bed im feeling myself. Great content, love your channel.
Yea I get bored after years of lifting ! I started doing Muay Thai and it helps me alot and they have a weightlifting gym inside so the fighters can train.. so doing both has really helped me cut through the boredom
I just wanna comment early . But I'll watch Tomorrow b4 my workout . Love you so much sis
I appreciate youuuu!!
Saved. Thumbs up!
This is one best videos I’ve learnt a lot 💪
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New here! Needed ideas for glutes tomorrow, Great video!
💃🏾Yes Babe, Just In Time For My 6am Workout Tomorrow🏋🏾
Lol I loveeee the voice over😂😂 #subscribed ❤
This is what I needed I am going to stick to this for 3 straight months and come back! Pray for me going to the gym shortly.
How you getting on?
Thank you for your tips now I know what to do in gym
💜🔥🔥 🥵 new subscriber 🌝
I'm glad I watched this video without skipping 😊
Haaaaa I followed this for two months MY BUM !!!! Bonge you onto something there sis yoh ngyabonga❤️🔥
Beautiful quality,
Gained a new subbie here 🥰🥰🥰
single leg hipthrusts humbles me! The hold at the top of hipthrusts are such a good addition!
Ima try this today , pray 4 me 😅
The state into the camera 😂 that burn!
These exercises are good they give one a gud body shape;one looks younger and strong too;since i started the exercises my body shape is good❤❤❤❤❤❤❤❤❤❤❤❤
Subscribed as soon as I saw the thumbnail. 😮💨
Your videos always give me inspiration. Thank you for sharing.
The constant side eye though😂😂
Can we please get a gym playlist 🙏
I definitely have been lazy with my workouts because I struggle with getting my forms right, and it discourages me sometimes.
Thank you!! I ❤️ your workout
I’m currently on a fat loss journey. Would like to know which one is better to prioritize- cardio, strength training or both???🙈 Also, thank you for your videos. I can’t wait to buy your program once I hit my goal weight!!!🎉
Definitely both my darling ❤️❤️
You’re so funny, have me laughing at the end of your video! Lol
4 sets X 10-12 reps 😰😫 soooo tired 🥴 can’t feel my legs.
Thanks 😊
Do you recommend a separate glute focused day, quad & leg, & a hamstring & glute day?
Loved this! What's the home alternative for the weighted hypertension workout?
A banded good morning ❤️❤️❤️
Warm up: 0:39
Front squats: 1:17
Single leg hip-thrusts: 1:53
Glute bridges: 2:22
Glute RDL: 2:56
Stiff leg deadlifts: 3:49
Elevator split squat: 5:09
Hyper extensions: 6:28
Stretches: 7:55
Thank you ❤️
Thank you so much! I was hoping someone did this in the comments 🙏🏾
I’m gonna start doing these. It’s a leg killer though. I’m shaking so bad lol. Whew😅😓
The warm-up commentary had me feeling seen!
😂😂😂❤️
Where is your outfit from? I loveee your hoodie 😍
❤❤
I'm also trying kkk like the vibe nje 😂azikhale
I had a hard time keeping up because their wasn't a timer and the pre-workout of what was the next workout was going to be. I apprieciate if you could add that in your workout routine vids. I had completed the video.
Just pause the video
@@roxywyndham Simply put but I don't. If it works for you then that is great.
Came for us 1900 babies but didn’t tell a lie 😂 .. if I don’t warmup properly the workout is over before it begins!
😂😂😂😂😂😂😂😂
When she said if you were born in year 19 something in need you to not skip this 🤣🤣🤣 I knew this was the video for me
working out in converse is definitely a new skill 😅 great video
Converse brand is one of the best to lift, just lo let you know 😊
Minute 6, she takes a light jump.
Amazingly, the legs barely move or shake.
That's impressive young lady.
❤
Im 14 and working on losing weight im putting your workout in my plan, thank you wish me luck❤
Good luck!
Just incorporated RDL the first time and let me tell you- my glutes were on fire! But I must say I‘m still not sure if I did them fully right since I also felt my lower back😅 is that normal?
Girl please give us a gym clothes haul 😭🙏
Where is your hoodie from? ❤
Lmao! Not the 90’s babies catching smoke 😂😂😭😭🤣🤣🤣 message heard loud and clear 🫡
We have to do better Chile ! 😂
Do you have a beginner vid
Hi Miss new sub 💖 where is your hoodie from ?