Bailey Ducommun, NASM-CPT @bodyfitbalance
617 Posts
209k Followers
196 Following
find your balance ✖️ 21 | MN | nursing student ✖️ @bowmar_nutrition athlete ✖️ @nvgtn athlete ✖️ @mbslingshot ✖️ @curednutrition #thiccandthriving 🍑
617 Posts
209k Followers
196 Following
find your balance ✖️ 21 | MN | nursing student ✖️ @bowmar_nutrition athlete ✖️ @nvgtn athlete ✖️ @mbslingshot ✖️ @curednutrition #thiccandthriving 🍑
SAMPLE GLUTE GUIDE WORKOUT 🍑👏🏽 If you’ve been debating on buying the glute guide, give this workout a try to see if you’d like it! It’s a very similar workout to the workouts in the guide 🥰🙌🏽 The guide focuses on increasing strength with your compound movements - no BS bosu ball kickback jump squat booty exercises 🤣 just the BASICS because the BASICS work! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1️⃣ box squats: 6x6 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ superset: 5 sets 2️⃣ hip thrusts: 12 reps 3️⃣ banded hip thrusts: 20 reps ⠀⠀⠀⠀⠀⠀⠀⠀⠀ superset: 4 sets 4️⃣ DB RDL’s: 12 reps 5️⃣ DB sumo squats: 12 reps ⠀⠀⠀⠀⠀⠀⠀⠀⠀ burnout: 3 rounds 6️⃣ glute focused back extension: 15 reps 7️⃣ GHD reverse hypers: 15 reps ⠀⠀⠀⠀⠀⠀⠀⠀⠀ like, save & tag a friend who loves training glutes 🍑 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ the glute guide is for sale on my website; it mimics my exact style of training & shows how I built the body I have today - through mastering (and still mastering) the basics 👏🏽 it’s not just a lower body guide, it has 3 lower body days as well as 2 upper body days! it’s on sale right now for $35 which is less than $5/week! I also have @sezzle available, this allows you to make payments of $8.75 every two weeks, if you’re ballin on a budget! I have an at home option & a gym option! There’s hashtags for all videos for a video demo of each exercise in the guides! All you need for equipment for home is a resistance band + dumbbells, the gym guide, you need barbells, dumbbells, cable machine, leg extension, leg curl & back extension machine - however we can make modifications if needed! There’s a Facebook support group with over a thousand amazing and supportive women to help you along your journey as well! Go check it out on my website: bodyfitbalance.com - also link in bio & let me know if you have questions - email is the best way to get ahold of me ☺️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ outfit: @nvgtn band: @mbslingshot black grippy hip circle - “bailey” belt: @harbingerfitness
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TODAY MARKS MY 1-YEAR ANNIVERSARY WITH BOWMAR NUTRITION 🎉💙 It’s crazy to think about how much @bow@bow@bow@bowmar_nutrition has grown over the past year - I signed with them as their first athlete exactly a year ago when they only had PHC, now look at all the products they have 😱 (swipe to see the glow up) 🤣 I knew from the start that they were going to change the supplement industry & just one year in, they already have 👏🏽 I am forever grateful for this opportunity & I cannot thank @sarah_bowmar & @joshbowmar enough for believing in me from the start! 💙 I am so excited to continue to grow alongside @bowmar_nutrition & represent their company - to celebrate, we’re doing a huge giveaway 🎉 find out how to win a $200 gift card below!! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Rules: 1️⃣ Like this picture 2️⃣ Follow me & @bowmar_nutrition 3️⃣ Tag as many friends below - unlimited entries 4️⃣ Bonus: like my last 4 posts & turn my posts notifications on for my future posts ☺️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ $200 gift card winner will be chosen next Wednesday! Good luck! 🎉 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Oh & if you choose to support me & shop thru my link (link in bio) or use my referral code “BAILEY” for any @bowmar_nutrition orders, you automatically get entered to a giveaway each month to win more products & my merch - I know you guys get nothing from it, but it helps me out a ton! 💙
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40-MIN KETTLEBELL GLUTES 🍑 If you saw my story today, you know how hard it is for me to wear shorts - after the hundreds of messages I got from women today, I realize it’s a common theme among us all. We don’t feel “good enough”, “skinny enough” or “fit enough” to feel confident in shorts. It’s silly tbh, we shouldn’t have to feel a certain way to rock a pair of shorts. We are all beautiful in our own unique way. It doesn’t matter if what size or shape you are - you should be able to put on a pair of shorts and feel confident in them. I vow to myself & you guys, that imma rock ALL the shorts this summer bc I deserve to & I hope y’all do the same 👏🏽🥰 give this workout a try to target your glutes + hammies 🙌🏽 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1️⃣ single leg RDL: 5x8 each leg 2️⃣ sumo squats: 5x15 3️⃣ sumo RDLs: 5x15 4️⃣ hip swings: 5x10 5️⃣ split squats: 5x8 each leg ⠀⠀⠀⠀⠀⠀⠀⠀⠀ in honor of national chocolate chip cookie day (my fav) we’re celebrating with a giveaway -like, save & tag a friend for a chance to win a big cookie package from @wor@worldsbestcookiedough - must be following me & @worldsbestcookiedough to win! good luck 🍪 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ top: @adidas shorts: @lululemon align short shoes: @converse off white tan: @rossaselftanning code “bailey” saves you 20% til Friday! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #WearTheDamnShorts #ThiccAndThriving
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40-MIN MACHINE ONLY BACK 🙌🏽 You’ve all heard it before, but I’ll say it again - if you want to create the illusion of a smaller waist, DO NOT NEGLECT YOUR BACK 👏🏽 The wider your back is - the smaller your waist will look⏳ Plus, your back makes up a lot of your upper body, which means the more muscle you have, the more efficient your body will be at burning calories thus resulting in a “leaner” physique 🔥Give this a try & lemme know what you think! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1️⃣ wide grip lat pulldown: 6x15 2️⃣ reverse grip lat pulldown: 6x12 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3️⃣ straight arm lat pulldown: 6x12 4️⃣ behind the neck rope pull down: 6x10 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 5️⃣ pull-up finisher: 10, 9, 8, 7.... all the way down to 1 rep! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ like, save & tag a friend! giving away a glute guide on every workout post this week! make sure you engage with each video to increase your odds - if you already have it, tag a friend who deserves to win 🥰 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ outfit: @balanceathletica ⠀⠀⠀⠀⠀⠀⠀⠀⠀ glute guide for sale on my website bodyfitbalance.com 🍑
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60-min quads & hammies - this workout will set your legs on fireee 🔥 I am so thankful to be back to my normal routine (without school - thank goodness) 🤣 ready to provide the best content for you guys & also work on some new exciting e-books, challenges & guides! thank you guys for being patient with me & supporting me even though I’ve been MIA, it means the world, showing my appreciation with a lil giveaway down below 🥰 give this workout a try & lemme know what ya think! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1️⃣ pause squats: 5x4 @@ 205 lbs 2️⃣ front squats: 4x8 @ 135 lbs 3️⃣ split squat: 4x8 each leg 4️⃣ good mornings: 4x15 5️⃣ rdl’s: 4x15 6️⃣ goblet squats: 2x1 min straight ⠀⠀⠀⠀⠀⠀⠀⠀⠀ like, save & tag a friend for a chance to win a glute guide or recipe e-book - if you already have them - tag a friend who deserves to win 🥰 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ outfit: @nvgtn
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happy mother’s day to all of the momma’s out there; hope you all have an amazing day 🌸 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #AllMomsMatter 🐶😂
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30-min hiit circuit you can do anywhere, anytime - no equipment necessary 🌞 give this a try & lemme know what ya think 🙌🏽 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1️⃣ plank shoulder taps 2️⃣ glute bridges 3️⃣ burpees 4️⃣ walk out pushups 5️⃣ jump squats 🔁 complete 4-5 rounds of 30-40 seconds each exercise followed by 20-30 seconds of rest with minimal rest time in between rounds ⠀⠀⠀⠀⠀⠀⠀⠀⠀ like, save & tag a friend who loves hiit workouts & lemme know in the comments if you guys would be interested in a “no equipment - bodyweight only” workout guide; workouts you can complete anywhere & in less than 30 minutes! 👏🏽 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I am also FINALLY done with my junior year of nursing school!! Cannot wait to bring you some amazing content this summer & some new guides & challenges 🥰 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ leggings: @lululemon top: @adidas ⠀⠀⠀⠀⠀⠀⠀⠀⠀ glute guide for sale on my website 🍑
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500 rep machine only shoulders 🔥 It only took me about 40 min to complete this workout & it left me with an amazing shoulder pump 👏🏽give this a try & lemme know what you think! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1️⃣ face pulls 2️⃣ upright row 3️⃣ front raise 4️⃣ cable curl 5️⃣ seated shoulder press 🔁 complete 100 reps of each in as few sets as possible, I did 5x20 of each exercise w/ minimal rest time! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ like, save & tag a friend who loves quick workouts! 🥰 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ leggings: @lululemon top: @adidas shoes: @balenciaga
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