HOW I GROW MY GLUTES & LEGS IN 12 WEEKS

[@sikesinch]

RDL 4 x 8 hip thrust 3 x 12, 10, 8 squat forward lean 3 x 12 hamstring curl 3 x increase weights abductors

[@tauri9382]

My respect to all women out there who workout and do booty building. I workout for 8 years and once i tried 2 weeks of working out like you girls. And its fucking hard. training your legs that hard 2-3 times a week is absolut insanely heavy shit

[@n.m.3995]

I need help. Idk how to build a weekly gym plan.

[@QiaoKeKit]

I love how straight to the point you are! And this was so soothing to watch compared to other fitness videos. Felt like I was having a chat with a friend instead of somehow shouting in my face XD Thanks for sharing this!

[@StaySpicy]

Girl!! Your back! It's just so freaking amazing!!!

[@thefrequencyofstephanie]

i love how your muscles show thru even when your resting girl. that is my goallll !

[@alshaifhir]

Much love and support for any woman helping other women be a fit as possible! Love yourself without being in love with yourself!

[@PaigeSzupello]

I’ve been preparing for my wedding day, and I use your videos religiously for inspiration and keeping my mental on track! Thank you so much Sophie! Loooove your content!

[@AlexxOnTheRocks]

Hope your wedding day Is perfect

[@NazriB]

Lies again? Get Laid

[@chair_smesh]

How are the glutes

[@CrSAxel]

bet you are still not seeing progress haha

[@theresidetective1646]

how i grew my ass

[@inesalamarenard7238]

What you say about Covid and being grateful for the ability to move and take care of your body, it's so relatable. I've been suffering chronic pain (not knowing why), with ups and downs, sometimes not even being able to lift a hand or to walk, just out of pain. So when I can train, with efficient frequency, workout the exercises I love, grow muscles and strength despite the pain in the joints and muscles (different from soreness), I feel good and grateful for being able to enjoy it and see my body feeling better while I still can. Working out is litteraly building our home, and that feel so good to be in the home we choose, because we can choose it, while some people are just stuck on here not being able to build it the way they'd like, or to change anything because of some serious pathology...

[@natachabrachet1919]

Hey, I hope you get better. Please dont be shy and try to see doctors to find where your pain is from. They can help you suffer less, and less often. Have a good day 😊

[@inesalamarenard7238]

@@natachabrachet1919 Hi :) I've seen multiple, including specialists, and none has found yet. But I have medications to relieve different kinds of pain when they're too intense :) Thanks for the support 😊💪

[@maryherren7532]

Find a doctor of functional medicine. They get to the root of the problem, don’t just treat symptoms.

[@mollyram2997]

My joints were SO stiff and hurting(whole body)after I had Covid in August. Is that something you ad, by chance? I gently worked out & stretched/ultimately it went away, thank goodness. Hope you feel better soon.

[@IsabellaGFinance]

Hi! My friend had something similar but it was mostly pain in her joints and inflammation and it was Rheumatoid arthritis(?). It wasn’t diagnosed before because she was young like 24 so no doctor thought it could be that. She spent almost a year going to doctors and no one could tell what it was but if you suggest it I think they can make specific tests to verify or discard. However I do hope it’s nothing serious and you get better and feel better soon :) ❤

[@inira7418]

You are right, having our body goals achieved we see thats not it that brings us hapiness, its the chalenging of the mind and the process

[@likeiwasjk]

Great video! I'd love to see you do a video on nutrition and workouts for someone with a 9-5 office job and how to break down the day to stay fit with an office job. :)

[@samebrahimi3988]

the same way everybody else does it. Eat for your goals and train hard

[@ElizabethNonsuch]

How many years PLUS 12 weeks did it take for you to get those glutes? I'm sad to see '12 weeks' in the title because let's be real - it takes years to build glutes like yours. Anyone starting from a sedentary lifestyle/overweight isn't going to see any real progress in 12 weeks.

[@Grace-lk5wq]

Clearly you’ve never done a full 12 weeks of true consistent work o both lifting AND diet

[@95gitta]

Or fake booty

[@skyybanni6667]

you can see results in 12 weeks tho

[@oumaimaelhijran6381]

@@skyybanni6667if you change your whole food and turning your fast food to healthy food but you will not see the results in 12 weeks either you had a good genetics

[@FrancineYeshua]

But you will! The best results and quickest results are when you first start weight lifting!

[@mar6541]

You’re such an inspiration!

[@christiewilliams3558]

I wish my gym had some of your machines. I really like the kickback machine at your gym and the standing hamstring curl

[@arpitsri9631]

Hi can I help you

[@marianabricenotejada8492]

You're awesome Sophie, You inspired me!💕

[@oscarsaucedo1310]

exercising is good for your body running & walking to no doubt about it folks

[@ninanegedu]

Excited for this video. Thank you, Sophie❤️

[@joannagarcia2001]

Thank you sooo much for your tips on Romanian deadlifts and the others. It’s really hard for someone just starting out to know how to actually do the exercise instead of just mirroring from a video, and hearing your tips and seeing your form is super helpful 💕 Also I really love all of your gym fits. Do you think you can share what you’re wearing in some of your videos? (Like which gym shark leggings, etc?)

[@ScottRachelson777]

Squats with high volume and a good weight amount so that you can do enough reps to just under failure. This will cause your legs to explode in size. It will also increase your strength. Trap Bar deadlifts combined with barbell deadlifts will benefit the quads, hamstrings, and glutes. One is more hamstring-focused, the other more Quad-focused, although they both recruit the quads and hamstrings. Only do machines and seated leg presses as a supplement to barbell work.

[@meganparadise4118]

So if you do the same sets of exercise for 12 weeks, you will see results? I really want to build a routine to just overall tone up (I’ve lost 100 pounds, but haven’t been very active) but I’m so overwhelmed with the amount of exercises you can do. I think having a repetitive routine with the same sets of exercises would be doable for me without getting overwhelmed and giving up. Is that something that’s okay and will garner results?

[@hoesmad545]

Yes thats actually key to building muscle! If u always do different exercises u will always traget some areas differently and confuse your body. Try to set up a routine that contains 4-6 exercises and try to do them consistently for best results :)

[@meganparadise4118]

@@hoesmad545 thank god🤣 thank you!!!

[@baba3asmr110]

You can do the same exercises but need to use progressive overload. (Increase reps or weight) as time goes on

[@valenicarolinaariascruz3154]

Esa es la clave, apegate a la misma rutina, aumenta el peso y Veras resultados.

[@jessicaelliott4328]

Consistency is key. It does matter which body part/s you're trying to grow, you have to be consistent. If you keep switching your routine too soon you won't see the change.

[@georgiapeachshay]

Love your channel! I started mine because I have no gym access and finally saw results at home. It’s a struggle but POSSIBLE 😊. Thanks

[@Angelina-bx5ry]

How long did it take to see results?

[@ntc96]

yeees i started the same plan one week ago! 💪🏼 super excited to see te results 🙈 love already the guide. ❤️

[@babashah8248]

Have you noticed any change ?

[@giordano1208]

How ya going ?

[@zoegee4971]

Any updates?

[@ntc96]

yees! Already seeing results, my glutes and legs are growing! I’m also eating in a calorie surplus to help them grow. Guys i really recomend the plan. If you stick to the plan, and eat in a surplus, you will see results! @zoe gee @giordano @baba shah

[@ntc96]

@@babashah8248 yes, see my previous comment. 🙈👌🏻

[@aquaxcid]

I love your workout vids, now I just need tips on what you do for your hair!!! It's amazing

[@LucilleGhatti]

I’m at week 6 and my body has changed so much. I never worked out before this 😂😂😂 so I’m amazed how much they’ve grown! But I do have brothers who are workout coaches who have taught me how to eat

[@larssonnr09]

Can you do a video when you talk about alcohol consumption from a muscle growth point of view? Like how much does drinking slow down your growth and improvement in the gym? You're the best! Love your videos & your guide xx THANK YOU

[@ThePlan243]

Loving your vibe

[@Gabwel6169]

Just bought your new plan and I’m super excited to start!

[@grippedbygrace9145]

GOD BLESS YOU and I know you will completely destroy this 12 week challenge!!!!

[@nikkiday3723]

You really are in inspiration :)

[@nikkiday3723]

I’ve been going to the gym for six months and feel like I’m not pushing myself at the gym. and haven’t seen any results. I’m also not eating very much. I need help! Can you give me an idea on where to start?

[@user-mc2mq3if7k]

Hey girl good to see you, I send you big hugs♥️

[@sacdaabdurhman]

“It’s not that some people have willpower and some don’t . . . It’s that some people are ready to change and others are not.” You will soon Succeed keep your head up Mate 🤍

[@livingaslowlife]

Love it!!! Please share more of your thoughts when you changing up your routines. Can’t wait to see your major progress!

[@Alwaysawinner001]

Uwu

[@amyedwards3706]

Love this video! Can’t wait to see you progress throughout this journey 💕

[@Lucy-qk4jg]

The quality of your video is amazing! Love it so much.🙏🥰 You are my biggest inspiration and motivation!💛

[@mara2365]

Love your leggins from oner active 😍😍

[@Splodgix]

Probably the best video so far

[@butterflybe2230]

Great video as always girl 💕

[@ma_niz]

I've decided I'm going to join you on the Level Up Guide Journey!

[@xenialxerous2441]

Hey! This is probably the first time ever I watched your video, I loved it thoroughly. The way you speak tells it all. Your energy and vibes resonate with me on a cent per cent basis. I am gonna sub and follow you avidly on all your social media. I feel so happy to be connected w/you! Lots of love and take care!!

[@kawtarbennani8928]

Thanks for the motivation on this cloudy Sunday, I really needed it xx

[@Alwaysawinner001]

Uwu

[@raeannlaflame]

I've just started your 6 week shred guide last week. Excited to see what I can do and move on with level up! Thanks for this Sophie

[@roxannemitchell3598]

Oner active looks so good on you 😭😻

[@amelie_anne_]

If it doesn’t cause any conflict, could you do an Oner Active vs Gymshark review? Your tights look so good

[@esterling109]

Amazing… needed this❤

[@_jadecostello]

So informative & interesting! Love it x

[@ma_niz]

I was dying to see a video from you! Thank you for posting ❤

[@GAINSBYBRAINS]

🥺🥺

[@my.pariasi4820]

💪Great movie we are waiting the next one and greetings from Poland💪

[@winiferpaolafrancisco8959]

Omg God bless you your hair it’s so beautiful

[@stephaniegarcia6267]

I’m gonna start the journey with you!! 🔥🔥💪🏼 wish me luck ❤️

[@Joanie-yj2wq]

0:30 stick to workout plan 1:00 Eat maintenance plan 2:00 start 5-10 min LISS cardio (stair master, cycling) 2:20 dynamic stretches 2:30 start lifting 5:30 cool down /stretch

[@Joanie-yj2wq]

Things to focus on: -eat a little extra for energy and growth -improve cardiovascular health -rest and recovery -do jiu jitsu (intense core workout)

[@adamsmith5826]

you look after yourself really well & I love that about a woman 🥰

[@carmenmui353]

Do you have a home workout guide to grow glutes & legs? I have dumbbells, barbell with weights as well.

[@indetronablereine]

I need to watch this videooooooo 😍😍😍

[@patpung1081]

She's too perfect its almost uncanny 😩 she feels unreal

[@thomasville7368]

I hope you're still training in 2024 ! You're a terrific example. 😊

[@romant3714]

you are a queen of workout

[@cristinarojasyoga]

Amazing! I’ll be starting jiu jitsu soon too! Could you do a little video about it? Kinda how it is, what’s the best and what’s the most challenging thing and kinda things to keep in mind before starting or during the first few trainings? I’m on week 6 of your level up guide and LOOOOVING IT so far, definitely feeling and seeing the progress. So super happy. Will definitely finish it, rest a week and then do it again because it’s just great and never boring 🙌👌💪🍑

[@Crymble]

Just started doing Brazilian Jiu-Jitsu. It's challenging. Sparring is one of the most exhausting things I've done yet.

[@cristinarojasyoga]

@Crymble had my first class today. And you’re right. So much more challenging and exhausting than I thought it would be, but I loved every minute of it. 🙌

[@gimrix2240]

Such a vibe, love your videos, keep it up❤️

[@belenquezada373]

Love this video! 🤩 What camera are you using?

[@DivineTim3]

Where’s the green tube top from at the end of the video? Your videos are so aesthetically pleasing to watch. Love the low lightening videos, as a person who’s very sensitive to bright lights in videos.

[@burana]

Great quality! What's your camera/lens gear? X

[@umarraja9810]

Perfectly explained 👌

[@laura-uc6ie]

Are the leggings from Oner Active? 🤩🤩 I loved the workout, will definitely try it!

[@ma_niz]

They look like it! I love Oner Active so much.

[@kell5641]

LET'S GOOOOO you got this!!

[@hannahbishop47]

I love your necklace it's so sweet and dainty! Where did you get it?

[@omp365]

3:08 your current program is clearly working 🥰

[@sacky_kp7]

Thanks for presenting. 🙏❤️

[@lostpianist]

A special video, well done.

[@iamguidingyou]

Thanks for the video!

[@agabrzostkowski8354]

It would be great if you could share the weight as wel alongside the repetition of every exercise 🙏😘

[@stevelee4653]

lovely!!! you look fabulous!!!!

[@siwagongqa996]

My favorite KZbinr🔥❤️

[@nicoletrey9350]

What are your Nike shoes called exactly? I LOVE your videos💗

[@changramidanremamarak3957]

You look like Cara De Levine

[@ivypham309]

I also do Jiu jitsu. I’ve been doing it on and off for 4 years now and it’s the most life changing decision I ever made.

[@malcanthearyou]

im totally doing this for my next day in the gym! Also, where did you get your bandeau top?!

[@adriana-jc6iv]

great tips!

[@BasedTexans]

I've been wanting to learn juijitsu. I'd love to see an update on that

[@iremkaya9103]

this video feels very crispy for some reason :D

[@macker0077]

Some great exercises. Well done. Thx.

[@juliaroman9349]

So beautiful love your motivation and desires keep up the great content 👏

[@fn8382]

i have level 12 on that stare thing and after 10 min its burning hell out of me

[@taisiapopova8133]

Girl! Awesome! Thanks for the great advice and an entertaining video, buuuuuut you have so much trust in this top hahahaha I thought it might fall off

[@sabrinahall8489]

Hahaha was thinking the same, I'd be half way through RDL and nips would be out 😳

[@christophermotte7532]

This really is a "Netherlands" video.

[@mariaeduardaaragao1004]

love your videos! what camera model do you use?

[@1_800_iFarted]

this looks like a really awesome gym

[@Marina23B]

Lovely video, Sophie! And oh, those OA Effortless leggings suit you millions 🥵 Love the Oner gym wear, too! So curious to follow your progress, keep up the excellent work, and keep on offering that valuable input

[@tigerfish949]

I am super jealous of your gym

[@lilkica1863]

Am I the only one who can't understand how can anyone workout in a hoodie the fuck

[@kele6wele]

So timely, this is my exact goal for the next 3 months. Thank you for sharing.

[@DamonWhitee]

no pls this takes 3-4 years dont let them lie to ya

[@kele6wele]

Oh yeah of course but but to stick with a particular set of exercises is what I mean.

[@mormete15]

Hey 🌸 amazing video 😍 what are the leggings that your wearing?

[@beinghuman4583]

Much Impressive Workouts 💪💖 Love You Take Care 💖👍

[@wissel3173]

Strong Girl💪👍👍

[@Lottiya]

Where is the hoodie from? It’s like a perfect oversized hoodie 😍

[@hernanserrano3464]

Did you tell us how many times a week we can train the glutes?

[@AlexxOnTheRocks]

You are absolutely gorgeous and this Is such a great workout💯

[@JulioCezarlive]

You're wonderful ❤

[@Rebeccs777]

I love your sweater! Where did you get it from? What cut/style is it?

[@traceydmytruk5431]

What is this gym shark sweater called :) ? Could you post a link by chance ! Thanks so much love your videos just subscribed

[@gabrielleharrison4082]

Hiii what camera do you use x it looks great

[@anniebranbermudez]

Necesitando las ganas de comenzar a hacer esto, para tener sus glúteos🫶🏽