¡Explicación completa del entrenamiento de piernas para maximizar el crecimiento de los glúteos y los isquiotibiales sin usar máquinas!

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Vistiendo leggings Gymshark Dreamy en XS | https://www.gymshark.com/pages/whitney-simmons

El sujetador y la manga larga también son de Gymshark (talla pequeña) pero aún no se han lanzado. ¡Siempre anuncio en Snapchat e Instagram tan pronto como sé la fecha de lanzamiento! xo


Preguntas frecuentes más frecuentes:

Colcha: http://rstyle.me/~a6H4O
Cobija: http://rstyle.me/~a6H4T
Almohadas: Artículos para el hogar
Arte de la pared: sociedad 6

Pequeñas bandas de resistencia: http://amzn.to/2a66gzL
Bandas de resistencia largas: http://amzn.to/2tJST65
Auriculares inalámbricos que uso: http://amzn.to/2if2mNy
Círculo de cadera: http://amzn.to/2j1VUuv

Cámara que uso: http://amzn.to/2gBHBZM
Cámara de vlogging que uso (y en el gimnasio): http://amzn.to/2jxrTgW


Suplementos que recomiendo:

♡ Pre-entrenamiento prolífico de PEScience (contiene cafeína) http://amzn.to/2voHkzp
♡ Pre-entrenamiento PEScience High Volume (sin cafeína. Lo apilo con Prolific) http://amzn.to/2cfMLu3
♡ Xtend BCAA's (naranja sanguina, mango y uva son mis sabores favoritos) http://amzn.to/2cDDCsJ
♡ Proteína a base de plantas que recomiendo: http://amzn.to/2rHS8oM
♡ Proteína de mejor sabor (prueba vainilla o galletas y crema) http://amzn.to/2ww70dk



5-10 minutos de calentamiento de elección | saltar la cuerda es mi calentamiento favorito sin máquina.

EJERCICIO | 2 juegos
20 estocadas para una estocada de reverencia

SET | 3 juegos
8 pausas sentadillas
10 sentadillas saltando

Círculo de cadera: http://amzn.to/2j1VUuv

SET | 3 juegos
8 pierna recta DL de una pierna
8 pierna recta DL de una pierna
8 pierna recta DL

SET | 3 juegos
8-10 repeticiones de 3 / 4to sentadillas
8-19 repeticiones de pierna recta DL

Este video no está patrocinado | Los enlaces de Tula, Amazon y Reward Style son enlaces de afiliados. Gracias por apoyarme en este canal y ayudarme a seguir creando contenido para usted ♡.

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Rose 244

I lovvvvve your Gym

Vane W

Your workouts are my go to. I do different videos 3-4 times a week. And I'm hurting for days after. Thank you so so so much for making a healthy fit lifestyle so doable for many of us that can't afford fancy plans!!! You are an absolute life saver. Thanks to you this will be my first summer ACTUALLY being fit, toned and HEALTHY. and most importantly, I'll actually be comfortable and not in tears every single day as I can't hide in winter clothing. You are amazing.

Marcel Halat

i do love to see a cammel toe not gonna lie. ps, not a creep just a man

Bouthaina benarfa

you are so cute

Korryn McMinn

Ooooh did this one today and it def worked the leg-a-rooskis. Could barely walk out of the gym 😅 loooove your workouts!!

Lauren Laski

Deaddddd! Hot fire flames work out 🔥🔥🔥

Teresa Tran

GIRL. Those 3/4 squats and lunges were something else!

Ashlie Thornton

By far my favorite. I'm dying and I'm not even done yet.

Sereena Bangar

Whit you’re an inspiration I love you!! What size/weight hip circle are you using? x

Yaimie López

So I did this several hours ago. It was challenging, really hard. I felt my muscles working. Now, hours laters I can feel my butt waking up like “so the workout is over…be ready for some delayed onset muscle soreness” and even breathing hurts my butt. Thanks for this great workout!

Revi Petersen

Rest day. Watching this on my couch. Planning out my workouts for the next week. Lol

joanne mccloud

Hi whit im trying to follow your workouts can u indicate how much weights u are using for your exercises

Lotus Beauty

How many sets and reps should beginners do and when to up the weight?

Lexi Huggins

what size hip circle do you most commonly use? the one you put the link in for has either s/m or l/xl


Totally irrelevant but how to you always look so perfect. I do stairs and I look like death


"I'd hate to say look at my glutes here…"

glen sookram

I want to charge you,for disturbing the peace in my pants

Courtney Betz

Whitney GIRL. I did this workout last night and I am feeling it today woo!! My flutes rarely actually ever get sore so I'm a happy sore today. You are the best girl.


I wish I could raid your closet!! Always the cutest clothes ever!

Emma Ekholm

How long is this workout? Anyone who knows??

Jordie Robinson

What weights do you use for each exercise?

Yvonne -

I can still only squat with the 20kg bar and no weights but I get there…I will 🙋🏻‍♀️

Abigail Jones

What's the song?

Mary Conaty

This was so killer I didn't think I was going to finish! Loved it! 💕

Tatiana Dominguez

I recently bought the hip circle to try it out. Hip circle + this leg workout = is no joke 😂 Thanks for this workout, Whitney! ♥️ 💪🏾

Elzy Peters

Whitney help!!! I went to the weight part of my gym for the first time and I couldn’t lift the empty bar :/ I loved the other parts of your workout 😘💖😘

Kaylin W

Here I thought all these years ur fave day was boulder shoulders 🙂 Thanks for the workout, I would like to work up to all this amazing lifting and weight work you do. I just always feel sooooo awkward alone in the gym cuz I dont know what im doing. You should do free printables in 2018 tho I do a lot of ur screenshots already…:D

Kelly McGhie

Appreciate LOL**

Kelly McGhie

You're my fav and my inspiration. Thank you for these videos I really appropriate all that you do for us (your followers) to help us meet our fitness goals with your workouts and your fit tips!!! Love you girl!!!


hey whit! what size hip circle are you using?

Gisela Emole

Your booty gains are the reason why I push to lift heavier everyday! IG: @giselaaa04


Is our hip circle a large?

Marisol Pena

You’re using a machine.

Those Crazy Sorokas

I did this workout yesterday and I was so bummed because I didn't really feel sore at all all day after.

GIRL. How bout I woke up this morning and my entire lower body is so freaking sore. THIS DEMOLISHED ME. THANK YOU.

Kat Perez

How long are your everyday workouts ? And do you always get sore ?

Ivy Vazquez

You should invest in the Fascia Blaster by Ashley Black. It’ll break up that stubborn tight connective tissue that’s causing some of that tightness in your hamstrings.

Melissa Torres

GIRL your legs looking 🔥🔥🔥🔥🔥🔥

Samantha warden

How many days a wk do you workout and how long are workouts?

Shaunice Jackson

Can you make more ab workouts please? 😁

Roxy Marquez

It is leg day for me today here in Dallas, Tx. Thank you Whit and Navy

Grace Eitland

Could u do videos on glute and hamstring workouts without using the bar? I had shoulder surgery and can't get my arm behind the bar. I do a lot of modified squats and things like that, but I'm not really seeing the leg/glute definition that I'm hoping for. Thanks girl!