#Splendid Julia Gilas

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Instagram Full Body Julia Gilas

#totalbodyworkout . ??‍♀️ 5 rounds total . ?Squat jump with up upright row - 20 reps (Great finisher or warm up. You’ll burn calories and work your upper and lower body) ?Abs: In and outs - 40 reps (Your abs will scream, try to get a few perfect reps and build up overtime. ) ?Kettlebell one arm swing - 40 reps (Great exercise to learn how to push your hips back. Another great finisher. ) ?Kettlebell side lunges with extension - 20 reps (This exercise will hit the inside of your legs and work to tighten those muscles) ?Reverse lunges static shoulder hold - 15 reps (Great overall body exercise and a great calorie burner.) #instababes #Fashion #cute #hotgirl #beauty #hotactress #cutegirl #photography #hottestJuliaGilas If you like to be updated with the latest Insta pics of actress Bre Tiesi, follow her account on Stylevore. Approx 8696 people loved it

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Instagram Model Julia Gilas

Happy Friday Beautiful People ? #instagirl #hotgirl # #hot #sexygirl #model #girl #JuliaGilas If you like to be up to date with the sexy Instagram photos of actress Bre Tiesi, like her account on Stylevore. More than 31469 people loved it

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Instagram Full Body Julia Gilas

If you’re working out hard and you aren’t taking  a #preworkout #protein and #carbs meal/drink and drinking one during your workouts, you’re going to have a difficult time making progress. Pre and Intra workout nutrition is even more important than post workout nutrition. I’m not saying that post workout #nutrition isn’t important. You should continue to eat about an hour after you workout, but the focus should be on pre and Intra nutrition. Without that the post nutrition isn’t going to get you results. As soon as you start #lifting weights and doing sets your #glycogen levels begin falling dramatically. Carbs and protein are necessary to keep those levels from falling and stealing your gains. ?When you lift weights you allow your cells to become receptive to carbs and protein. Without carbs and protein it’s like having a party and locking all the doors so no one can come in. When you eat is more important than what you eat. Your need for amino acids can go up to as much as 500%, when you’re working out hard. Eating lots of protein will go to waste but if eaten before and during training you’ll see big #gains?? Not only will you build muscle but you’ll lose fat also. I know many women might think I’ll get fat and look big. You won’t. I use this method and it’s worked. When I haven’t used a pre and Intra drink my #progress stalled and I put on body fat. ❗️This might be the single most #important thing you’re not doing to get #results and it’s so easy to fix. How much protein and carbs? 15 to 20 minutes before your workout: 25 grams of protein and about 25 grams of carbs. Intra workout: Drink another 25 grams of protein and 25 grams grams of carbs. I know there are tons of drinks on the market but I’d suggest simply whey protein and honey in your shaker with some water. Workout hard and start taking a pre and Intra mix of protein and carbs and you’ll get great results.? #instagirl #hotgirl # #hot #sexygirl #model #girl #JuliaGilas If you like to be up to date with the sexy Insta pics of model Bre Tiesi, follow her profile on Stylevore. More than 36745 people loved it

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Instagram Model Julia Gilas

Would you like a nice booty by the end of 2020? On December 31 2020 would you like to say... Wow look at my butt? ? Let me show you how. I see alot of people in the #gym using too much #weight or just totally neglecting their #glutes To build a good backside, you have to make it a priority. ??? 1️⃣Start out using a #band on the floor and start feeling your glutes. The band I’m using in the video I found on Amazon.  Glutes respond well to #tension Do 100 reps before you start your #workout Even if you’ve been #training for awhile you’ll feel your glutes by rep 25.  If you have to stop, that's fine, just get 100 reps. Within a couple of weeks, you'll start to feel your glutes and you'll begin noticing a difference. Make sure you #squeeze at the top.  2️⃣After two weeks, start adding weight. I have 25lbs in this Video, Do 100 reps. If you have to stop, that's Ok, just finish the reps. Do this for another week. You should feel your glutes when you stand up. Notice, I am squeezing at the top, it's important to make sure you get a full squeeze and then continue the reps under control. Don’t rush through these. This is part of your workout.  Phase 1, should take about 3 weeks. The first week I strongly suggest only the band 100 reps 4 times per week. If you really feel your glutes then take a dumbbell the next week. I know there are people who promise results in no time but it takes time and tension. 3️⃣Barbell Glute Bridge: I’m showing this as a progression but only after the first three weeks of the band only and a dumbbell.  Don’t be in a hurry to use heavy weights.  Be patient and you will be rewarded. ? I will post the next phase of the glute building progression in a week. #hotgirlshit #hotgirlz #hotJuliaGilas #picoftheday #lifestyle #sensual #hotinstmodel If you like to be up to date with the sexy Insta pictures of model Bre Tiesi, follow her account on Stylevore. Almost 7668 people loved it

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Julia Gilas Selfie Pic Insta

I cannot go to the ocean I cannot drive the streets at night I cannot wake up in the morning Without you on my mind. #songlyric #instababes #Fashion #cute #hotgirl #beauty #hotactress #cutegirl #photography #hottestJuliaGilas If you like to be up to date with the latest Instagram photos of actress Bre Tiesi, follow her account on Stylevore. Around 13967 people liked it