GROW & TONE YOUR BOOTY & LEGS + Pre & Post Workout Meals



My 130+ RECIPE EBOOK Vegan Made Simple: http://payhip.com/b/4pMh
≫ Follow me on Instagram: @TESSBEGG
≫ Business enquires: tess.begg@hotmail.com

≫ My Vitamix Blender: https://goo.gl/SAiGCM
≫ Spin Brush I use daily for clear skin: I have a 70% OFF code ‘ultimatetess’ http://vpwow.com/ultimatetess
≫ I use this açai: https://www.amazonpower.com.au/

Overnight oats recipes in my ebook!

Hey everyone, hope you enjoy this workout to build, shape, lift and tone your glutes and legs + there are some ab exercises too!

WORKOUT
Warm up
I do a variety of stretches
Shoulder activation pull throughs x 8 reps
Shoulder activation pull aparts x 8 reps
Shoulder activation face pulls x 10 reps
X band walks side x 20 reps
X band walks front x 20 reps

Kettlebell swings x 15 reps
1 leg RDL x 10 reps each leg (8kg dumbbells)
TRX curtsy lunge + knee raise x 10 reps each leg (foot doesn’t touch floor)
Cable kickbacks x 10 reps each leg (12kg)
Kneeling get up x 10 reps each leg (8kg kettlebell)

Hip abductor hover x 15 reps 2 sets (84kg)
Smith machine kneeling squats x 10 reps 2 sets (30kg)
Smith machine kickbacks x 8 reps each leg 2 sets (20kg)
Barbell hip thrusts 10 reps 2 sets (25kg)

Skipping x 1 minute
Windmills x 8 eps each side 2 sets
Slams x 10 reps
Scissor kicks x 20 reps
Dead bugs x 20 reps (5kg dumbbells)
Hip/leg raises x 20 reps (ankle weights)

Warm down:
Foam rolling + stretches

Disclaimer:
You should understand that when participating in any exercise routine there is the possibility of physical injury. If you engage in this exercise, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Tess Begg from any and all claims or causes of action. This information is for educational purposes only. Please speak to your physician if you have any concerns. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

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≫ What I Eat In A Day Playlist: https://www.youtube.com/playlist?list=PLorYSJ4NI-caTv1pd9kkGbt8s20H5V5cY

≫ Workout Playlist: https://www.youtube.com/playlist?list=PLorYSJ4NI-cbJAkU3EYOMRdNTxo77G7Ug

≫ Let’s Get Fit Series: https://www.youtube.com/playlist?list=PLorYSJ4NI-cYG6ql01NlYUXIRYkM22Bvb

Music: https://soundcloud.com/lakeyinspired

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HELPFUL LINKS:
Nutritionfacts.org – http://nutritionfacts.org/
Mic The Vegan – https://www.youtube.com/channel/UCGJq0eQZoFSwgcqgxIE9MHw

ILLEGAL TO CALL EGGS HEALTHY?

DAIRY INDUSTRY EXPLAINED IN 5 MINUTES:

DAIRY:
http://nutritionfacts.org/topics/dairy/
http://nutritionfacts.org/video/cows-milk-casomorphin-and-autism/

PROTEIN:

https://www.google.com.au/search?q=vegan+iron+sources&espv=2&biw=1380&bih=725&source=lnms&tbm=isch&sa=X&ved=0ahUKEwiGu9nc6YXLAhXCJ5QKHd1KASUQ_AUIBigB#tbm=isch&q=vegan+PROTEIN+sources

CALCIUM:
http://www.care2.com/greenliving/25-vegan-sources-for-calcium.html

https://www.google.com.au/search?q=vegan+iron+sources&espv=2&biw=1380&bih=725&source=lnms&tbm=isch&sa=X&ved=0ahUKEwiGu9nc6YXLAhXCJ5QKHd1KASUQ_AUIBigB#tbm=isch&q=vegan+CALCIUM+sources

IRON:
http://www.vrg.org/nutrition/iron.php

https://www.google.com.au/search?q=vegan+iron+sources&espv=2&biw=1380&bih=725&source=lnms&tbm=isch&sa=X&ved=0ahUKEwiGu9nc6YXLAhXCJ5QKHd1KASUQ_AUIBigB

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VIDEOS TO WATCH
Earthlings:
http://earthlings.com/

1000 eyes:
https://www.aussiefarms.org.au/thousand-eyes.php

Forks Over Knives:
http://www.forksoverknives.com/

Cowspiracy:
http://www.cowspiracy.com/

Best speech you will ever hear:

101 reasons to go vegan:

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22 Responses

  1. Shannon Beer says:

    Can't go wrong with tofu and noodles 😍😍

  2. mireiayui says:

    Great video as always! thanks for the inspiration x

  3. Hi! I really love your channel
    Can i ask you if you can do booty workout at home?

  4. Peach says:

    do you do cardio, then weights – or just jump straight in?

  5. nikyu203 says:

    if i didn't have acne and didn't have to eat low fat, i would make all your delicious meals ugh

  6. nikyu203 says:

    tess what time do you usually go to the gym at? day or night?

  7. Vegan Tech says:

    Your videos are always put together so nicely. Another great one

  8. I really like the exercises you did but I was just wondering why you warmed up and foam rolled your shoulders when it was a glute focused workout

  9. Kira2010 says:

    not really related o this video but can you make a video about minimalism ?

  10. Jerry W says:

    Dayum I want that ass 🍆✋🏿

  11. Skye Moore says:

    Do you ever take any plant-based protein?

  12. Karrah says:

    Keep up the good work Tess! I'll be on my 7th gym day in a row tonight. First time consistently working out in 4 years!

  13. Bretzky says:

    Best ass on Youtube?

  14. Mlle A says:

    Hi Tess! Maybe my question can sound weird but I just wanted to know your mensuration (waist and hips) and your weight and high! You're beautiful and I love your videos, stay like that 😘♥️

  15. what editing app do you use?.Btw the brown rice spaggetti is bomb!!!

  16. When is your new e-book being released? 🙂

  17. Hol says:

    Thank you for the video Tess ☺️

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