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Tue, 13 Apr 2021 - Recent Posts
1

⁣⠀ ⠀ Today is my 34th birthday.⠀ ⠀ And It would be easy to sulk and feel sorry for myself.⠀ ⠀ Yes, I’m alone.⠀ ⠀ Yes, I’m single. ⠀ ⠀ Yes, I don’t have any kids (yet).⠀ ⠀ But here is a valuable truth I‘ve learned to embody that has completely turned my life around:⠀ ⠀ 👉🏽 Being single is NOT a problem to be fixed and how I choose to live my life is⠀ no ones business but my own.⠀ ⠀ BOOM.⠀ ⠀ Simple, I know. But life changing.⠀ ⠀ Do I want to get married one day? Yes.⠀ ⠀ Have kids? Sure. ⠀ ⠀ But the truth of the matter is that these events should not be contingent off your age. ⠀ ⠀ Being single has absolutely NOTHING to do with your worth. ⠀ ⠀ For me, this span of single-hood has taught me that I don’t need anyone else to validate or complete me. And that shit is EMPOWERING. ⠀ ⠀ For years, I compared myself to other women my age and felt shitty because I didn’t have certain things they had.⠀ ⠀ But here’s what I came to realize: my life isn’t meant to look like everyone else’s.⠀ ⠀ And I want you to know that too; there are no rules in this life. Comparing yourself to anyone else’s journey will get you literally nowhere.⠀ ⠀ Sure, people are going to judge you (trust me, I know), but you’ve got to remember something: you don’t owe anyone an explanation. No one has been through the shit you’ve been through and walked a mile in your shoes, therefore, they can’t speak for you.⠀ ⠀ So just remember....⠀ ⠀ Your age is your age. ⠀ ⠀ And your journey is your own. ⠀ ⠀ Wherever you are in yours, I hope you always choose to fully embrace your unique path, to find your own happiness, and to never settle for anything less than you deserve. ⠀ ⠀ Cheers to 34. Like a fine wine, we only getting better baby! 🥂 🎊⠀ ⠀ ⠀ 📸 @tylergust10

2

⁣A year from now, you won’t remember how hard you worked out during this quarantine.⠀ ⠀ Or if you stayed within your calorie range. ⠀ ⠀ Ot if you finished EVERYTHING on your to-do list. ⠀ ⠀ But you WILL remember how you FELT when you had the chance to really slow down & connect with your friends and family- even if it was through a screen. ⠀ ⠀ And you will remember waking up every morning with crippling feelings of doubt, fear and anxiety...but you’ll also remember digging deep to find the COURAGE, PERSEVERANCE and STRENGTH that carried you through to see another year. ⠀ ⠀ I know there are days when you feel like giving up, but I think it’s brave that you never do. ⠀ ⠀ Tag someone you love. 💕 ⠀ ⠀ ⠀ 📸 @livefrommetropolis

3

⁣⁣Just a friendly reminder—⠀ There is no right way to feel right now. ⠀ ⠀ It’s also absolutely ok if you don’t feel up to:⠀ ⠀ 📍being productive ⠀ 📍working out⠀ 📍starting a project ⠀ 📍trying something new ⠀ ⠀ Do yourself a favor and focus on what you WANT to be doing- not what you think you SHOULD be doing.⠀

4

⁣⠀⠀ ⠀ Emotional health prescription:⠀ 🔹Cry it out⠀ 🔹Journal ⠀ 🔹Do something creative ⠀ ⠀ Mental health prescription:⠀ 🔹Digitally detox ⠀ 🔹Connect with the homies ⠀ 🔹DANCE ⠀ ⠀ Physical health prescription:⠀ 🔹Ground with yoga or workout⠀ 🔹Eat healthy ⠀ 🔹Get quality sleep⠀ ⠀ Spiritual health prescription:⠀ 🔹Meditate ⠀ 🔹Breathe with intention ⠀ 🔹Maintain rituals & traditions ⠀ ⠀ Words by @chopra 🙏🏽⠀ ⠀ I’m focusing on my mental and spiritual health this week. How about you? ⠀ ⠀ 📸 @sophiesahara

5

⁣It’s okay if you’re eating differently than usual right now. ⠀ ⠀ It’s okay if you’re eating things you don’t normally eat, eating a lot, eating at weird times...⠀ ⠀ Food can literally feel like love in times of uncertainty. And when you think about it, food IS love. ⠀ ⠀ It’s connection to others, your family, to your culture, to your history—especially when you’re physically far away from loved ones. It’s only human to turn to it for comfort in difficult moments.⠀ ⠀ I want to remind you to have compassion for yourself if you’re going through some ups and downs with food right now. It’s completely understandable, and you’re not alone.⠀ ⠀ Above all, the priority is getting enough food and doing the best you can to take care of yourself with whatever means you have available. Don’t worry if it’s not perfectly “balanced.”⠀ ⠀ Take care of yourself and each other, hang in there, and keep up the good work with the social distancing. I know it can be lonely, but you’re doing your part to help save lives and that is freaking amazing. 💜

6

⁣⠀ ⠀ I’ve always said if you don’t like something about yourself, change it. ⠀⠀ ⠀⠀ Well, if you have the resources to do so AND assuming that the change is coming solely from YOUR own personal motives- then yes, change away.⠀⠀ ⠀⠀ My teeth weren’t something I was always self conscious about but I noticed they were making less of an appearance in photos despite me smiling and it really started to bother me.⠀⠀ ⠀⠀ Being someone with genetically smaller teeth and an avid night time grinder, it became pretty obvious I was wearing my enamel down more each year. ⠀⠀ ⠀⠀ Yup, my teeth were literally shrinking.⠀⠀ ⠀⠀ My good friend @dr.racanelli recommended veneers to me. It didn’t take much for me to realize that I wanted to have the procedure. Yes, there is definitely some preparing of your own teeth prior which can be time consuming but the results are 100% worth it!⠀ ⠀⠀ In May 2018, I had the procedure done by @dr.racanelli at @stunningsmilesoflasvegas. I knew Doc was an expertise in his field and I trusted his keen EYE to design the right size and shape of teeth to compliment my facial features. This is an art and your choice of Doctor plays a big part here so choose your dentist wisely! Anyway, Doc assured me this procedure would change my life...and it absolutely did. ⠀⠀ ⠀⠀ Some of the biggest changes after having veneers:⠀⠀ ⠀⠀ 🔹Teeth visibility in all photos are on point- I have a full smile now! ⠀⠀ 🔹The lip support has offered an anti-aging effect due to the widening of the teeth. Screw Botox and fillers! When your teeth are properly fitted to your face, it can make you look significantly younger. This has been a HUGE change to my overall fascial aesthetic.⠀⠀ 🔹I have less cavities now because the reef at the gum line is better protected.⠀⠀ 🔹Obviously, I have whiter teeth now. (And they’ll stay this white. Like, forever). ⠀⠀ ⠀⠀ ⠀⠀ Not to mention, I’m more confident in myself than ever before. (Thanks doc!)⠀ ⠀⠀ ⠀ I can’t stress how much getting veneers changed my life for the better. If you’ve been thinking about it, stop hesitating! Yes, it’s a big deal but TOTALLY worth it. Lmk if have any questions- happy to help!

7

⁣⠀ ⠀ Grab two DB’s and try this circuit — ⠀ ⠀ Set a timer for 20 minutes and repeat the list of exercises. Don’t stop moving until the timer is up- no rest for 20 minutes- ready, set, GO! ⠀ ⠀ 🔹squat to press x15⠀ 🔹Bridges w/mini band x15⠀ 🔹SL RDL to press x10e side ⠀ 🔹static bear hold (10 taps each per side)⠀ 🔹Kneel to stand jump x10⠀ 🔹SL pushups x15⠀ 🔹Split squat jumps x10e side ⠀ 🔹plank w/toe taps x10xe side ⠀ 🔹 X-under into lateral lunge x10e side ⠀ 🔹FWD/lateral DB raises x10e⠀ ⠀ Track: Losing it by Fisher⠀

8

⁣⁣⁣⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ I wanted to offer you some insight into how you can continue to see progress in your strength training program without having gym access. ⠀⠀ ⠀⠀ This can be tricky for those individuals who have a goal of specifically wanting to build muscle mass. But...it can be done!⠀⠀ ⠀⠀ 1. Progressive overload: adding another band, more reps, using things around the house to add weight, (backpack, water jugs, fire wood, etc). Also, doing things like drop sets, switching up your grip, elevating your feet, hands or creating a deficit. ⠀⠀ ⠀ 2. EFFORT is key: make sure at least half your workout your heart rate is up to at least 80% max effort. Even if it’s a short workout.⠀ ⠀ 3. Consistency is a metric- use it! how many days in a row can you be on point? Start a habit tracker, implement some new habits, or consider habit stacking during this time. Don’t overthink things. Just focus on being consistent.⠀⠀ ⠀ 4. Introduce new exercises! Now more than ever is the time to throw some different aspects of training into the mix. Some examples of this can look like doing ultra high reps, slowing your reps way down at the bottom of your squats, adding in isometric holds.⠀⠀ ⠀ 5. Accountability! Find someone to hold you accountable. It doesn’t matter if it’s a coach, a friend, a Facebook group, a brother, sister, wife or husband. ⠀ ⠀ Do you need someone to connect with and be accountable to now more than ever!⠀⠀ ⠀⠀ What better time to invest in your health and wellness than right now?⠀⠀ ⠀⠀ I’m taking on new one on one online coaching clients. DM me for a free 30 minute consult call.⠀

9

⁣⁣⠀ ⠀ YO! I’ve got a killer body weight workout you need to try— ⠀ ⠀ Do each exercise for 60 seconds each (right and left side for 60/e for all unilateral moves except lateral lunges which you can alternate between).⠀ ⠀ Run through each circuit 1x and rest for 1 minute after each circuit. Should take you about 20 minutes. ⠀ ⠀ Circuit 1⠀ A. Modified side plank w/knee raise (R side)⠀ B. Modified side plank w/knee raise (L side)⠀ C. Plyo push-up to plank ⠀ Rest 1 minute⠀ ⠀ Circuit 2⠀ A. Plank trench walks ⠀ B. SL glute Bridges (R side)⠀ C. SL glute Bridges (L side)⠀ Rest 1 minute⠀ ⠀ Circuit 3⠀ A. Up/down planks⠀ B. Split squat jumps (R side)⠀ C. Split squat jumps (L side) ⠀ Rest 1 minute⠀ ⠀ Circuit 4⠀ A. Break dancers (R side)⠀ B. Break dancers (L side)⠀ C. Lateral lunges (Alt R & L side)⠀ Rest 1 minute⠀ ⠀ Circuit 5⠀ A. Crab reach (R side)⠀ B. Crab reach (L side)⠀ C. Squat jumps ⠀ Rest 1 minute⠀ ⠀ Track: I’m that bitch by David Guetta ft Saweetie

10

⁣1 KB + 1 MINI BAND! ⠀ ⠀ Minimal gym equipment? No problem, I got you. ⠀ ⠀ if you have a mini-band and either a KB or DB, try this 20-minute total body workout for a nice little burn.⠀ ⠀ Set timer for 20 minutes and do 10-15 reps of each exercise. Don’t stop moving until the 20 minutes is up!⠀ ⠀ 🔹banded bridges⠀ 🔹SA DB/KB snatch ⠀ 🔹SL banded glute bridges ⠀ 🔹SA alt swings or SA DB swings ⠀ 🔹glute bridge march ⠀ 🔹squat w/high pull ⠀ 🔹side lying clam-shells ⠀ 🔹SA swing or press to reverse lunge ⠀ 🔹banded plank jacks ⠀ ⠀ ⠀ Track: Touching me by Finnebassen⠀

Most Recent Posts

Tue, 13 Apr 2021 - Recent Posts
1

⁣⠀ ⠀ Today is my 34th birthday.⠀ ⠀ And It would be easy to sulk and feel sorry for myself.⠀ ⠀ Yes, I’m alone.⠀ ⠀ Yes, I’m single. ⠀ ⠀ Yes, I don’t have any kids (yet).⠀ ⠀ But here is a valuable truth I‘ve learned to embody that has completely turned my life around:⠀ ⠀ 👉🏽 Being single is NOT a problem to be fixed and how I choose to live my life is⠀ no ones business but my own.⠀ ⠀ BOOM.⠀ ⠀ Simple, I know. But life changing.⠀ ⠀ Do I want to get married one day? Yes.⠀ ⠀ Have kids? Sure. ⠀ ⠀ But the truth of the matter is that these events should not be contingent off your age. ⠀ ⠀ Being single has absolutely NOTHING to do with your worth. ⠀ ⠀ For me, this span of single-hood has taught me that I don’t need anyone else to validate or complete me. And that shit is EMPOWERING. ⠀ ⠀ For years, I compared myself to other women my age and felt shitty because I didn’t have certain things they had.⠀ ⠀ But here’s what I came to realize: my life isn’t meant to look like everyone else’s.⠀ ⠀ And I want you to know that too; there are no rules in this life. Comparing yourself to anyone else’s journey will get you literally nowhere.⠀ ⠀ Sure, people are going to judge you (trust me, I know), but you’ve got to remember something: you don’t owe anyone an explanation. No one has been through the shit you’ve been through and walked a mile in your shoes, therefore, they can’t speak for you.⠀ ⠀ So just remember....⠀ ⠀ Your age is your age. ⠀ ⠀ And your journey is your own. ⠀ ⠀ Wherever you are in yours, I hope you always choose to fully embrace your unique path, to find your own happiness, and to never settle for anything less than you deserve. ⠀ ⠀ Cheers to 34. Like a fine wine, we only getting better baby! 🥂 🎊⠀ ⠀ ⠀ 📸 @tylergust10

2

⁣⠀ ⠀ Grab two DB’s and try this circuit — ⠀ ⠀ Set a timer for 20 minutes and repeat the list of exercises. Don’t stop moving until the timer is up- no rest for 20 minutes- ready, set, GO! ⠀ ⠀ 🔹squat to press x15⠀ 🔹Bridges w/mini band x15⠀ 🔹SL RDL to press x10e side ⠀ 🔹static bear hold (10 taps each per side)⠀ 🔹Kneel to stand jump x10⠀ 🔹SL pushups x15⠀ 🔹Split squat jumps x10e side ⠀ 🔹plank w/toe taps x10xe side ⠀ 🔹 X-under into lateral lunge x10e side ⠀ 🔹FWD/lateral DB raises x10e⠀ ⠀ Track: Losing it by Fisher⠀

3

⁣⠀ ⠀ I’ve always said if you don’t like something about yourself, change it. ⠀⠀ ⠀⠀ Well, if you have the resources to do so AND assuming that the change is coming solely from YOUR own personal motives- then yes, change away.⠀⠀ ⠀⠀ My teeth weren’t something I was always self conscious about but I noticed they were making less of an appearance in photos despite me smiling and it really started to bother me.⠀⠀ ⠀⠀ Being someone with genetically smaller teeth and an avid night time grinder, it became pretty obvious I was wearing my enamel down more each year. ⠀⠀ ⠀⠀ Yup, my teeth were literally shrinking.⠀⠀ ⠀⠀ My good friend @dr.racanelli recommended veneers to me. It didn’t take much for me to realize that I wanted to have the procedure. Yes, there is definitely some preparing of your own teeth prior which can be time consuming but the results are 100% worth it!⠀ ⠀⠀ In May 2018, I had the procedure done by @dr.racanelli at @stunningsmilesoflasvegas. I knew Doc was an expertise in his field and I trusted his keen EYE to design the right size and shape of teeth to compliment my facial features. This is an art and your choice of Doctor plays a big part here so choose your dentist wisely! Anyway, Doc assured me this procedure would change my life...and it absolutely did. ⠀⠀ ⠀⠀ Some of the biggest changes after having veneers:⠀⠀ ⠀⠀ 🔹Teeth visibility in all photos are on point- I have a full smile now! ⠀⠀ 🔹The lip support has offered an anti-aging effect due to the widening of the teeth. Screw Botox and fillers! When your teeth are properly fitted to your face, it can make you look significantly younger. This has been a HUGE change to my overall fascial aesthetic.⠀⠀ 🔹I have less cavities now because the reef at the gum line is better protected.⠀⠀ 🔹Obviously, I have whiter teeth now. (And they’ll stay this white. Like, forever). ⠀⠀ ⠀⠀ ⠀⠀ Not to mention, I’m more confident in myself than ever before. (Thanks doc!)⠀ ⠀⠀ ⠀ I can’t stress how much getting veneers changed my life for the better. If you’ve been thinking about it, stop hesitating! Yes, it’s a big deal but TOTALLY worth it. Lmk if have any questions- happy to help!

4

⁣⠀⠀ ⠀ Emotional health prescription:⠀ 🔹Cry it out⠀ 🔹Journal ⠀ 🔹Do something creative ⠀ ⠀ Mental health prescription:⠀ 🔹Digitally detox ⠀ 🔹Connect with the homies ⠀ 🔹DANCE ⠀ ⠀ Physical health prescription:⠀ 🔹Ground with yoga or workout⠀ 🔹Eat healthy ⠀ 🔹Get quality sleep⠀ ⠀ Spiritual health prescription:⠀ 🔹Meditate ⠀ 🔹Breathe with intention ⠀ 🔹Maintain rituals & traditions ⠀ ⠀ Words by @chopra 🙏🏽⠀ ⠀ I’m focusing on my mental and spiritual health this week. How about you? ⠀ ⠀ 📸 @sophiesahara

5

⁣A year from now, you won’t remember how hard you worked out during this quarantine.⠀ ⠀ Or if you stayed within your calorie range. ⠀ ⠀ Ot if you finished EVERYTHING on your to-do list. ⠀ ⠀ But you WILL remember how you FELT when you had the chance to really slow down & connect with your friends and family- even if it was through a screen. ⠀ ⠀ And you will remember waking up every morning with crippling feelings of doubt, fear and anxiety...but you’ll also remember digging deep to find the COURAGE, PERSEVERANCE and STRENGTH that carried you through to see another year. ⠀ ⠀ I know there are days when you feel like giving up, but I think it’s brave that you never do. ⠀ ⠀ Tag someone you love. 💕 ⠀ ⠀ ⠀ 📸 @livefrommetropolis

6

⁣⁣⁣⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ I wanted to offer you some insight into how you can continue to see progress in your strength training program without having gym access. ⠀⠀ ⠀⠀ This can be tricky for those individuals who have a goal of specifically wanting to build muscle mass. But...it can be done!⠀⠀ ⠀⠀ 1. Progressive overload: adding another band, more reps, using things around the house to add weight, (backpack, water jugs, fire wood, etc). Also, doing things like drop sets, switching up your grip, elevating your feet, hands or creating a deficit. ⠀⠀ ⠀ 2. EFFORT is key: make sure at least half your workout your heart rate is up to at least 80% max effort. Even if it’s a short workout.⠀ ⠀ 3. Consistency is a metric- use it! how many days in a row can you be on point? Start a habit tracker, implement some new habits, or consider habit stacking during this time. Don’t overthink things. Just focus on being consistent.⠀⠀ ⠀ 4. Introduce new exercises! Now more than ever is the time to throw some different aspects of training into the mix. Some examples of this can look like doing ultra high reps, slowing your reps way down at the bottom of your squats, adding in isometric holds.⠀⠀ ⠀ 5. Accountability! Find someone to hold you accountable. It doesn’t matter if it’s a coach, a friend, a Facebook group, a brother, sister, wife or husband. ⠀ ⠀ Do you need someone to connect with and be accountable to now more than ever!⠀⠀ ⠀⠀ What better time to invest in your health and wellness than right now?⠀⠀ ⠀⠀ I’m taking on new one on one online coaching clients. DM me for a free 30 minute consult call.⠀

7

⁣1 KB + 1 MINI BAND! ⠀ ⠀ Minimal gym equipment? No problem, I got you. ⠀ ⠀ if you have a mini-band and either a KB or DB, try this 20-minute total body workout for a nice little burn.⠀ ⠀ Set timer for 20 minutes and do 10-15 reps of each exercise. Don’t stop moving until the 20 minutes is up!⠀ ⠀ 🔹banded bridges⠀ 🔹SA DB/KB snatch ⠀ 🔹SL banded glute bridges ⠀ 🔹SA alt swings or SA DB swings ⠀ 🔹glute bridge march ⠀ 🔹squat w/high pull ⠀ 🔹side lying clam-shells ⠀ 🔹SA swing or press to reverse lunge ⠀ 🔹banded plank jacks ⠀ ⠀ ⠀ Track: Touching me by Finnebassen⠀

8

⁣⁣Just a friendly reminder—⠀ There is no right way to feel right now. ⠀ ⠀ It’s also absolutely ok if you don’t feel up to:⠀ ⠀ 📍being productive ⠀ 📍working out⠀ 📍starting a project ⠀ 📍trying something new ⠀ ⠀ Do yourself a favor and focus on what you WANT to be doing- not what you think you SHOULD be doing.⠀

9

⁣Today’s DB workout 💨⠀ ⠀ I did 3x10-15 reps for each circuit w/minimal rest. lots of shoulders in this one! Lmk what you think. ⠀ ⠀ 1a. Reverse lunges w/press ⠀ 1b.Side plank w/press up ⠀ 2a. SL RDL w/press ⠀ 2b. Scaption raise in static squat⠀ 3a. Lateral lunge w/press ⠀ 3b. 1/2 TGU ⠀ 4a. Squat to press⠀ 4b. Tricep skull crushers in static bridge ⠀ 5a. Russian twists w/DB⠀ 5b. Bicycle crunches ⠀ ⠀ Track: Do you dig u? By Q-tip

10

⁣It’s okay if you’re eating differently than usual right now. ⠀ ⠀ It’s okay if you’re eating things you don’t normally eat, eating a lot, eating at weird times...⠀ ⠀ Food can literally feel like love in times of uncertainty. And when you think about it, food IS love. ⠀ ⠀ It’s connection to others, your family, to your culture, to your history—especially when you’re physically far away from loved ones. It’s only human to turn to it for comfort in difficult moments.⠀ ⠀ I want to remind you to have compassion for yourself if you’re going through some ups and downs with food right now. It’s completely understandable, and you’re not alone.⠀ ⠀ Above all, the priority is getting enough food and doing the best you can to take care of yourself with whatever means you have available. Don’t worry if it’s not perfectly “balanced.”⠀ ⠀ Take care of yourself and each other, hang in there, and keep up the good work with the social distancing. I know it can be lonely, but you’re doing your part to help save lives and that is freaking amazing. 💜

11

⁣⁣⠀ ⠀ YO! I’ve got a killer body weight workout you need to try— ⠀ ⠀ Do each exercise for 60 seconds each (right and left side for 60/e for all unilateral moves except lateral lunges which you can alternate between).⠀ ⠀ Run through each circuit 1x and rest for 1 minute after each circuit. Should take you about 20 minutes. ⠀ ⠀ Circuit 1⠀ A. Modified side plank w/knee raise (R side)⠀ B. Modified side plank w/knee raise (L side)⠀ C. Plyo push-up to plank ⠀ Rest 1 minute⠀ ⠀ Circuit 2⠀ A. Plank trench walks ⠀ B. SL glute Bridges (R side)⠀ C. SL glute Bridges (L side)⠀ Rest 1 minute⠀ ⠀ Circuit 3⠀ A. Up/down planks⠀ B. Split squat jumps (R side)⠀ C. Split squat jumps (L side) ⠀ Rest 1 minute⠀ ⠀ Circuit 4⠀ A. Break dancers (R side)⠀ B. Break dancers (L side)⠀ C. Lateral lunges (Alt R & L side)⠀ Rest 1 minute⠀ ⠀ Circuit 5⠀ A. Crab reach (R side)⠀ B. Crab reach (L side)⠀ C. Squat jumps ⠀ Rest 1 minute⠀ ⠀ Track: I’m that bitch by David Guetta ft Saweetie

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