ciarafits

fitness ♡ workouts | ciara 📍 oxford 💫 student @ brookes 🇮🇲 island gal 🍑 fitnesser
114 posts
11,022 followers
677 following

Sorrryyy i’m so mia atm can’t wait for all the stress to be over 😅 i’ll be back soon 💖⁣

i always stress that it’s so important that u enjoy what u do in the gym, + that’s exactly what i did yesterday! 💪🏽💪🏽⁣⁣
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no need to stress urself out over following a specific split - u neeeed to enjoy what ur doing and if u don’t fancy doing hipthrusts (me yesterday) just don’t do them! need to enjoy the grind lol👏🏽⁣⁣
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was really under the weather + told myself if i got to the gym, i can do what i like, a compromise lol 😜 so here’s what i did (hamstrings af) 🏋🏽‍♀️⁣⁣
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▪️rb linear leg press | 6 sets, 12, 12, 10, 8, 8, 8 reps ⁣⁣
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▪️rdls | 4 sets, 10 reps ⁣⁣
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▪️wide stance good mornings | 4 sets, 12 reps ⁣⁣
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▪️eccentric focused hamstring curl | 4 sets, 10 reps⁣⁣
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▪️single leg deadlift | 3 sets, 12 reps per leg⁣⁣
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▪️cable hamstring curl | 3 sets, 12 reps per leg⁣⁣
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so yeah i deffo wouldn’t usually do such a hamstring focused workout but i really enjoyed it and just needed something fun to motivate me 💖💖 obv a real program is how u will make progress long term xx⁣






#gym #gymshark #gymsharkwomen #girlswholift #health #wellness #fit #fitness #fitspo #workout #train #training#active #glutes #motivation #lifestyle #waist #gluteday #glutegains #getfit #cleaneating #exercise #lifting#squats #leggings #gymshark66 #activewear #gymsharktrain #beavisionary #bootybuilding

2 days ago comment 167 star 1,079

@ryderwear doing bits with these seamless leggings 😍 i’m obsessed 💝💓💗💞💖 #gifted⁣

tagged some of their gorge athletes on the pic so if u wanna pick anything up u can cop urself a discount with one of their codes / links 😉

3 days ago comment 135 star 761

Was not feeling the gym at all today but i always feel better after a workout so i got it done + feelin gooood😜💖⁣

trained delts + some triceps!! ⁣

here’s what i did ⁣

4 sets x 12, 10, 10, 8 reps⁣

▪️military press⁣
▪️skull crushers ⁣

3 sets x 10 - 12 reps ⁣
▪️face pulls ⁣
▪️db press ⁣
▪️tricep push down⁣
▪️upright row ⁣
▪️straight arm pull down⁣
▪️bent over flies ss lat raises ⁣

woooo hope u all had a good monday + are ready for a productive weeek💖💖💖⁣




#fitgirl #fit #trainheavy #fitness #fitnesswomen  #training #healthy #healthylifestyle #fitspo #weightlifters #strongbodies #gymshark #legday #gymsharkwomen #aesthetics #bootybuilding #fitnessmodelgoals #bodybuilding #glutesworkout #squats #glutemotivation #girlswholift #glutes #diet #gymshark66 #gluteday #leggings #glutegains #lowerbody

5 days ago comment 132 star 836

🍑 how to grow a b***y 🍑⁣

here’s some of my top tips to growing the boooty (apart from the obvious eat) 🍑 probably won’t be anything u haven’t heard before but thought i’d share anyway!⁣

🍑 stay consistent ⁣
- consistency = progress!! gotta work for it 😜 2-3 lower bod sessions a week would be ideal⁣

🍑 glute activation⁣
- warm up ur glutes before u go into a workout and i promise u will feel it way more 🔥⁣
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🍑 progressive overload with compound moves⁣
- i actually can’t stress this enough!! up the reps + weights every session (if u can obv)! if im hitting 10-12 reps on a weight, ill up it and aim for 6-8⁣

🍑 use pyramid sets⁣
- i know people have different definitions of this but my interpretation is upping the weights and dropping the reps each set!! soooo good for building strength ⁣

🍑 push your self but not too much⁣
- i used to not leave the gym until i was aching + shaking lol there’s no need to go that ham ⁣

🍑 add a resistance band⁣
- if u follow me u know i don’t go a lower body day without my @gracefitguide band!! resistance bands are incredible for adding extra resistance and challenging urself. using a rb allows me to recruit my glutes more and really engage them into the movement ⁣

🍑 mind to muscle connection ⁣
- gotta think about the b***y during every movement!!! i feel my glutes working extra hard when i push through my heels in certain movements. ⁣

🍑 t****t is a must⁣
- there’s a reason hip thrusts are so popular, it’s because they work!!! ⁣

1 weeks ago comment 314 star 3,822

Sorry for bein mia but finally got that bloody dissertation submitted so u will never have to hear me talk about it again 😝🎉 was easily the worst piece of work i’ve ever submitted but it’s doneeee!⁣⁣
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a word of advice for anyone @ uni, start ur dissertation early, don’t do a me 😩 lol⁣⁣
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now to catch up on weeks of sleep 💤 so excited to be back at the gym guilt free from tomorrow 😜🤩⁣⁣
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#fit #gym #fitness #workout #girlswholift #legday #instaselfie #health #muscle #glutes #fitspo #fitfam #bootybuilding #fitnessmotivation #fitnesslifestyle #gymshark #fitnessgoals #fitnessaddict #squats #glutes #gymlife #girlswithmuscle #cleaneating #exercise #motivation #alphalete #fitnessmodel #gymsharkwomen⁣⁣
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2 weeks ago comment 157 star 969

Happy tuesday✨⁣⁣
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going home for easter hols tomorrow i’m sooo exciteddddd to get back into the gym😜💖 after so long off the grind i’m still feeling motivated - gunna drop some motivation tips below 💫⁣⁣
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▪️ create a new programme to follow! it’s hard to get urself to the gym if u have no clue what ur doing lol so following a programme definitely gets me going! ⁣⁣📝

▪️ following on from the previous point, buy a workout guide! i am always buying workout guides for inspo and my personal faves have been @gracefitguide, the peach plan by @meggangrubb, @busybeecarys summer shape up and @taylorkayteee guide ⁣⁣🏋🏽‍♀️

▪️ set a long term goal so u have something to work towards, it will feel soooo good when u achieve it 💪🏽⁣⁣

▪️ make a fun new playlist, @gymshark have some really good ones on spotify ⁣⁣🎧

▪️ remind urself why u started and do something that ur future self will thank u for!! 💖⁣⁣
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#gymshark #gymsharkwomen #gymsharktrain #abs #abworkout #workoutvideos #trainheavy #gymmotivation #gymaddict #gymwear #gymmode #leggings #activewear #active #activelifestyle #trainhard #waist #girlswholift #glutegains #legday #legworkout #exercises #fitness

2 weeks ago comment 154 star 935

Happy mondayyy 💖 ⁣

had a few days off insta but i’m backkkk😜 been getting into liss recently just cause it’s nice to move about after sitting at a desk for soooo long🏃‍♀️⁣

for liss i usually just go on the stair master or treadmill for 35+ minutes, stick a youtube video on + have a gooood sweat 💦😄⁣ always make sure to track my heart rate too! actually rly enjoy it! ⁣


#fitgirl #fit #trainheavy #fitness #fitnesswomen  #training #healthy #healthylifestyle #fitspo #weightlifters #strongbodies #gymshark #legday #gymsharkwomen #aesthetics #bootybuilding #fitnessmodelgoals #bodybuilding #glutesworkout #squats #glutemotivation #girlswholift #glutes #diet #gymshark66 #gluteday #leggings #glutegains #lowerbody

2 weeks ago comment 149 star 937

Oooo so sore from yesterday’s workout 😅 it was my first upper bod workout in a while + i am feeling it today 😬😬😬⁣⁣
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wanted to hit every muscle group so it’s a bit of an odd one but i deffo enjoyed it! 💪🏽 i took smaller rest periods + tried to keep my heart rate up 💓💗💓⁣⁣
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4 sets, 12, 10, 10, 8 reps⁣⁣
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1️⃣ db bench press⁣⁣
2️⃣ plate skull crushers ⁣⁣
3️⃣ db shoulder press ⁣⁣
4️⃣ seated row ⁣⁣
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3 sets, 12 reps ⁣⁣
5️⃣ cable rope curl⁣⁣
6️⃣ db chest flies ⁣⁣
7️⃣ tricep rope pull down⁣⁣
8️⃣ seated machine press ⁣⁣
9️⃣ face pulls ⁣⁣
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finisher | 3 sets, 10 reps ⁣⁣
✨ upright row superset with lat raises ⁣⁣
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then i did some sprints, 15 seconds on, 45 seconds off for 12 minutes, on the smallest incline at around 19kmph! i find it easier on my shins to run on a slight incline 🏃‍♀️ ⁣⁣
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deffo not easing myself into this am i 😆 it was a good one tho + i’m really looking forward to more high intensity workouts like this one towards the summer ☀️💪🏽💦⁣⁣
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#gymshark #gymsharkwomen #gymsharktrain #gymshark66 #girlswholift #girlpower #strong #healthylifestyle #glutegains #workoutroutine #workingout #bootybuilding #girlswithabs #activewear #active #activelifestyle #trainhard #hiit #healthylifestyle #glutes #waist #legday #fit #fitness #fitnessmotivation #squats #girlswithabs

3 weeks ago comment 145 star 1,035

Nails match my leggings hehe 😜 finally spared some time to get to the gym ☺️⁣

weirdly for me i fancy a bit of hiit after a few days of feeling a bit c**p so going to do some upper body + some sprints!! hopefully my shins can hack it lol 😆 ⁣

haven’t trained upper body in weeeeks so going to drop the weight, up the reps + try and get a sweat on 💦 💦💦 wish me luck lol 👊🏽💪🏽⁣



#gymshark #gymsharkwomen #gymsharktrain #abs #abworkout #workoutvideos #gymfreak #gymmotivation #gymaddict #gymwear #gymmode #leggings #activewear #active #activelifestyle #trainhard #waist #girlswholift #glutegains #legday #legworkout #exercises #fitness

3 weeks ago comment 203 star 1,357

I was unwell yesterday so no workout for me today but it’s kk i’m feeling better now 😜☺️ its only 1 week until i’m home for easter + i am sooooo ready to have some routine + see the gym again😍💪🏽 ✨⁣⁣
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being off the gym means that my diet hasn’t been great either but being at home means that i can get back on that grind🍏🍐🍊🍎🍋🍉⁣⁣
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promise i’ll spice up my insta soon lol just gotta get past this last hurdle of work!! it’s crunch time now 📚📚⁣⁣
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#gym #gymshark #gymsharkwomen #gracefitguide #girlswholift #health #wellness #fit #fitness #fitspo #alphalete #workout #train #training #active #motivation #lifestyle #getfit #cleaneating #exercise #lifting #squats #leggings #gymshark66 #gfgfriends #activewear #gymsharktrain #beavisionary

3 weeks ago comment 116 star 1,031

🍑 lower body ft. @gracefitguide band 🍑⁣⁣⁣
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had the best day w the gfg gang yesterday! we were given some time to play with the new products in a private gym so obv had to record something! even tried barbell squats for the first time in so so long and didn’t hate them as much as i remember but deffo lacking some depth!!! gotta break parallel 😆 ⁣⁣⁣
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using the @gracefitguide emoji resistance band which is extra heavy, and the blue resistance band which is light! 🍑✨⁣⁣⁣
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shoutout to my camera gal @hollymaes_fitness go n show her some loveeee 💖💖 ⁣⁣⁣
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(clips are always sped up)⁣⁣
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🍑 rb squats ⁣⁣⁣
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🍑 rb glute bridges ⁣⁣⁣
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🍑 rb abductions ⁣⁣⁣
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🍑 rb kickbacks ⁣⁣⁣
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🍑 rb barbell squats ⁣⁣⁣
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🍑 sumo deadlifts ⁣⁣⁣
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🍑 rb barbell glute bridges ⁣⁣⁣
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🍑 rb goblet squats⁣⁣⁣
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🍑 rdls (no need for the band lol)⁣⁣⁣
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🍑 rb glute bridges with abduction⁣⁣⁣
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and that’s a wrap 👏🏽 ⁣⁣⁣
deffo stay tuned to see the some exciting things that @gracefitguide are getting up to 👀 hehehe 💖⁣⁣
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#gracefitguide #fit #trainheavy #fitness #fitnesswomen  #training #healthy #healthylifestyle #fitspo #gracefituk #strongbodies #gfg #legday #gymsharkwomen #aesthetics #bootybuilding #fitnessmodelgoals #bodybuilding #glutesworkout #squats #glutemotivation #girlswholift #glutes #diet #gymshark66 #gluteday #leggings #glutegains #lowerbody

3 weeks ago comment 161 star 932

Wowieeee today was absolutely wonderful 💖 (sorry for c**p photo i only took one lol) never thought when i started this account that i would get such amazing opportunities to meet the best people 😊⁣

i’ve loved watching grace and her business grow since i first followed her in 2016 and i’m so happy to be part of this 💖 ⁣

spent my sunday with the most amazing girls (+ friddy and george) eatin pizza, workin out and havin fun 😍💪🏽 so so many exciting things are coming with @gracefitguide u guys are not readyyy 👀 thank u @gracefituk love u!!! 💖 ⁣





#gym #gymshark #gymsharkwomen #gracefitguide #girlswholift #health #wellness #fit #fitness #fitspo #gracefituk #workout #train #training #active #glutes #motivation #lifestyle #getfit #cleaneating #exercise #lifting #squats #leggings #gymshark66 #gfgfriends #activewear #gymsharktrain #beavisionary #bootybuilding

3 weeks ago comment 152 star 1,299