Berenice Fitzpatrick (@ladyfit) instagram网页版-veryins.com
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Berenice Fitzpatrick ◾️Personal Trainer since 2012 ◾️Owner Ladyfitzness studio ◾️Co-owner @confidence_360 ◾️@tilyoucollapse code LADYFIT ◾️@1upnutrition code ladyfit

Booty workout 🍑 a really good one 👍 definitely give this a try this week 🔥
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SWIPE LEFT Don’t forget to LIKE & BOOKMARK if you enjoy this post 🥰
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1️⃣ Strength band bridge
2️⃣ Strength band deadlift
20 / 10 reps x 4
3️⃣ Dumbbell sumo squat
4️⃣ Strength band kickback
10 / 20 reps x 4
5️⃣ Front loafed split squat
6️⃣ Dumbbell hamstring curl
10 / 20 reps x 4
7️⃣ KB squat w/ calf raise
8️⃣ Hip circle abduction
20 / 10 reps x 4
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Workout fueled by @1upnutrition
Code ladyfit
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Hip circle bands @tilyoucollapse
Code ladyfit
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#legworkout #legworkouts #legs #legday #glutesworkout #workoutinspiration #fitnessmotivation #fitness #gymworkouts #instagramfitness #fitness #glutetraining
Booty workout 🍑 a really good one 👍 definitely give this a try this week 🔥 . SWIPE LEFT Don’t forget to LIKE & BOOKMARK if you enjoy this post 🥰 - 1️⃣ Strength band bridge 2️⃣ Strength band deadlift 20 / 10 reps x 4 3️⃣ Dumbbell sumo squat 4️⃣ Strength band kickback 10 / 20 reps x 4 5️⃣ Front loafed split squat 6️⃣ Dumbbell hamstring curl 10 / 20 reps x 4 7️⃣ KB squat w/ calf raise 8️⃣ Hip circle abduction 20 / 10 reps x 4 . Workout fueled by @1upnutrition Code ladyfit . Hip circle bands @tilyoucollapse Code ladyfit . . . #legworkout #legworkouts #legs #legday #glutesworkout #workoutinspiration #fitnessmotivation #fitness #gymworkouts #instagramfitness #fitness #glutetraining
Fun core workout for you guys to try 👇🏻
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LIKE & SAVE
Tag your gym partner
1️⃣ ball push up w/ side kick
2️⃣ mountain climbers
3️⃣ high knee hitting the ball
4️⃣ hanging knee tuck w/ ball
5️⃣ crunches on ball
20 each x 4 rounds
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Love core workouts like this one 🔥 really challenging 🙌🏻 definitely give it a try!
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Outfit @tilyoucollapse
Code ladyfit
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#cardioworkout #abworkouts #absworkouts #fatloss #abs #gymmotivation #gyminspiration #workoutinspiration #fitspo #bodybuilding #fitness #hiitworkout
Fun core workout for you guys to try 👇🏻 . LIKE & SAVE Tag your gym partner 1️⃣ ball push up w/ side kick 2️⃣ mountain climbers 3️⃣ high knee hitting the ball 4️⃣ hanging knee tuck w/ ball 5️⃣ crunches on ball 20 each x 4 rounds . Love core workouts like this one 🔥 really challenging 🙌🏻 definitely give it a try! . Outfit @tilyoucollapse Code ladyfit . . . #cardioworkout #abworkouts #absworkouts #fatloss #abs #gymmotivation #gyminspiration #workoutinspiration #fitspo #bodybuilding #fitness #hiitworkout
Summer 2018 VS summer 2019
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My current training is paying off 💪🏻 feeling really good about my physique this summer.
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I’m feeling stronger & healthier 🙌🏻 I’m currently still working on fixing my hormones & the changes I’ve made are definitely helping. I shared a few posts back what I’m doing so look back through my posts if you’re interested 😊 I basically just cut back my training & went back to lifting more like a bodybuilder. I lost inches & a few pounds even though I’m still eating the same 🤔 I think it’s because I was really inflamed from my constant high intensity workouts. A reminder that going super hard 5-6x a week is not the best 😂 I have to remind myself of that all the time. It’s scary to cut back especially if you’ve been doing it for so long but trust me your body will probably feel better!
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Anyways here’s today’s killer workout if you want to try 👇🏻 LIKE & BOOKMARK 🙃

1️⃣ Band warm up
10 squats
10 pulse squats
10 jump squats
10 side to side
X 3 rounds little to no rest
2️⃣ Barbell hip thrust
3️⃣ Band abduction
10/20 x 3
4️⃣ Barbell squat
5️⃣ Barbell good morning
6️⃣ Single leg deadlift
7️⃣ Barbell sumo squat
8️⃣ Ball bridge
9️⃣ Ball hamstring curl
🔟 Calf raise (not shown)
3 sets 10-12 each
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Workout fueled by @1upnutrition
Code ladyfit
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Outfit & bands @tilyoucollapse
Code ladyfit
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#legworkout #legworkouts #legs #legday #glutesworkout #workoutinspiration #fitnessmotivation #fitness #gymworkouts #instagramfitness #fitness #glutetraining
Summer 2018 VS summer 2019 . My current training is paying off 💪🏻 feeling really good about my physique this summer. - I’m feeling stronger & healthier 🙌🏻 I’m currently still working on fixing my hormones & the changes I’ve made are definitely helping. I shared a few posts back what I’m doing so look back through my posts if you’re interested 😊 I basically just cut back my training & went back to lifting more like a bodybuilder. I lost inches & a few pounds even though I’m still eating the same 🤔 I think it’s because I was really inflamed from my constant high intensity workouts. A reminder that going super hard 5-6x a week is not the best 😂 I have to remind myself of that all the time. It’s scary to cut back especially if you’ve been doing it for so long but trust me your body will probably feel better! - Anyways here’s today’s killer workout if you want to try 👇🏻 LIKE & BOOKMARK 🙃 1️⃣ Band warm up 10 squats 10 pulse squats 10 jump squats 10 side to side X 3 rounds little to no rest 2️⃣ Barbell hip thrust 3️⃣ Band abduction 10/20 x 3 4️⃣ Barbell squat 5️⃣ Barbell good morning 6️⃣ Single leg deadlift 7️⃣ Barbell sumo squat 8️⃣ Ball bridge 9️⃣ Ball hamstring curl 🔟 Calf raise (not shown) 3 sets 10-12 each . Workout fueled by @1upnutrition Code ladyfit . Outfit & bands @tilyoucollapse Code ladyfit . . . #legworkout #legworkouts #legs #legday #glutesworkout #workoutinspiration #fitnessmotivation #fitness #gymworkouts #instagramfitness #fitness #glutetraining
Full shoulder & tricep workout 👇🏻 all you need is dumbbells & bands 🔥 tag your gym partner & give this a try! Don’t forget to LIKE & BOOKMARK this if you enjoy my posts ❤️
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1️⃣ shoulder press 20lb’s
2️⃣ lateral raise 15lb’s
3️⃣ front raises 15lb’s
10 each x 4
4️⃣ lateral raise palm facing you
5️⃣ iso hold alternating front raise
10lb’s 20 each x 4
6️⃣ bent over back fly
7️⃣ band rear delt pull
8️⃣ band rear row
15 each x 4
9️⃣ band tricep extension
🔟 bosu push ups
10 each x 4
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Workout powered by @1upnutrition
Code ladyfit
Full shoulder & tricep workout 👇🏻 all you need is dumbbells & bands 🔥 tag your gym partner & give this a try! Don’t forget to LIKE & BOOKMARK this if you enjoy my posts ❤️ . 1️⃣ shoulder press 20lb’s 2️⃣ lateral raise 15lb’s 3️⃣ front raises 15lb’s 10 each x 4 4️⃣ lateral raise palm facing you 5️⃣ iso hold alternating front raise 10lb’s 20 each x 4 6️⃣ bent over back fly 7️⃣ band rear delt pull 8️⃣ band rear row 15 each x 4 9️⃣ band tricep extension 🔟 bosu push ups 10 each x 4 . Workout powered by @1upnutrition Code ladyfit
Lazy summer days ☀️
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Sun bathing then dinner w/ @_dave_fitz  what are you guys doing today?
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#summervibes #summer #sunbathıng #tanning #bikiniseason #forever21 #foreverbabe #girlsinbikinis #abs
Lazy summer days ☀️ - Sun bathing then dinner w/ @_dave_fitz what are you guys doing today? . . . . . #summervibes #summer #sunbathıng #tanning #bikiniseason #forever21 #foreverbabe #girlsinbikinis #abs
This year is all about the 🍑😬 I’m trying to grow until spring 😤 I’m back to training heavy again after 3-4 years of lifting more for endurance 😅 I’m doing more barbell work 2x a week but I’m still adding my favorite circuits 1x a week.
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Here’s a killer booty circuit I did yesterday. I was basically just chasing a pump 🍑 so it was light weight / higher reps. Today I did my basic BB workout (check my story)
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Give this workout a try if you’re looking for a killer burn / pump ⤵️
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SWIPE LEFT-LIKE-BOOKMARK
1️⃣ Barbell good morning
2️⃣ DB modified glute DL
3️⃣ Barbell split squat
4️⃣ DB swings
5️⃣ Barbell sumo glute DL
6️⃣ DB goblet squat w/ calf raise
7️⃣ BW lateral step up
3 sets 15-20 reps each
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If you guys notice my form is a bit different for certain exercises. The reason is because that’s  how I feel it on my glutes. I have to play around with form a lot in order to get my glutes activated. Try it the way I do it but if you don’t feel it on your glutes then try changing it up.
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I’m excited to see how much progress I can make in the next couple of months. My goal is to grow my glutes, hamstrings, shoulders & calves. Those are all my weak points 😅 it’s nice to have goals again!
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For years I just trained for fun with no specific goal in mind. It worked for a long time but recently I’ve been hungry for more. I’m setting goals & crushing them 👊🏻 feeling good about myself 💁🏻‍♀️
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Workout powered by @1upnutrition
Code ladyfit
This year is all about the 🍑😬 I’m trying to grow until spring 😤 I’m back to training heavy again after 3-4 years of lifting more for endurance 😅 I’m doing more barbell work 2x a week but I’m still adding my favorite circuits 1x a week. . Here’s a killer booty circuit I did yesterday. I was basically just chasing a pump 🍑 so it was light weight / higher reps. Today I did my basic BB workout (check my story) . Give this workout a try if you’re looking for a killer burn / pump ⤵️ . SWIPE LEFT-LIKE-BOOKMARK 1️⃣ Barbell good morning 2️⃣ DB modified glute DL 3️⃣ Barbell split squat 4️⃣ DB swings 5️⃣ Barbell sumo glute DL 6️⃣ DB goblet squat w/ calf raise 7️⃣ BW lateral step up 3 sets 15-20 reps each . If you guys notice my form is a bit different for certain exercises. The reason is because that’s how I feel it on my glutes. I have to play around with form a lot in order to get my glutes activated. Try it the way I do it but if you don’t feel it on your glutes then try changing it up. . I’m excited to see how much progress I can make in the next couple of months. My goal is to grow my glutes, hamstrings, shoulders & calves. Those are all my weak points 😅 it’s nice to have goals again! . For years I just trained for fun with no specific goal in mind. It worked for a long time but recently I’ve been hungry for more. I’m setting goals & crushing them 👊🏻 feeling good about myself 💁🏻‍♀️ . Workout powered by @1upnutrition Code ladyfit
How many of you have a fur baby? Let me know in the comments below 😍 & if you have a chihuahua tag me in a picture 🥰
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I’m obsessed with my dogs @the.fitz.chihuahuas from youngest to oldest ➡️ Ginger, Cinnamon, Apple & Cider. Swipe left to see all my babies 🐶is there a limit to how many dogs you can have? I really want to rescue more pups in the future 😆
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Anyways I hope you guys had a wonderful day yesterday & I’m wishing you all a safe & fun weekend 🙌🏻 summer is here & it feels amazing! Make sure you spend some time outside if you can because winter will be here before we know it 😆 we’re definitely enjoying being outside as much as possible ☀️
How many of you have a fur baby? Let me know in the comments below 😍 & if you have a chihuahua tag me in a picture 🥰 - I’m obsessed with my dogs @the.fitz.chihuahuas from youngest to oldest ➡️ Ginger, Cinnamon, Apple & Cider. Swipe left to see all my babies 🐶is there a limit to how many dogs you can have? I really want to rescue more pups in the future 😆 - Anyways I hope you guys had a wonderful day yesterday & I’m wishing you all a safe & fun weekend 🙌🏻 summer is here & it feels amazing! Make sure you spend some time outside if you can because winter will be here before we know it 😆 we’re definitely enjoying being outside as much as possible ☀️
Feeling really good about myself 😀 taking more rest days & reducing training intensity has helped me so much the past 4-5 weeks.
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My only fitness goal this month is to be more consistent with my training. For the first time in 5-6 years I want to work on progressive overload so I bought a training journal to keep me on track 💪🏻
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What are some of your goals this month?
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Here’s today’s workout⬇️
Don’t forget to LIKE & BOOKMARK
SWIPE LEFT
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1️⃣ Single arm press
2️⃣ Wide upright row
3️⃣ Single arm lateral
4️⃣ Supinated pull down
5️⃣ T-bar row
6️⃣ Bent over back fly
7️⃣ Cable front raise
8️⃣ Hammer curl to front raise
9️⃣ Wide curl to lateral
3 sets 10-15 each
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Workout fueled by @1upnutrition
Code ladyfit
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Outfit @tilyoucollapse
Code ladyfit
Feeling really good about myself 😀 taking more rest days & reducing training intensity has helped me so much the past 4-5 weeks. - My only fitness goal this month is to be more consistent with my training. For the first time in 5-6 years I want to work on progressive overload so I bought a training journal to keep me on track 💪🏻 - What are some of your goals this month? - Here’s today’s workout⬇️ Don’t forget to LIKE & BOOKMARK SWIPE LEFT - 1️⃣ Single arm press 2️⃣ Wide upright row 3️⃣ Single arm lateral 4️⃣ Supinated pull down 5️⃣ T-bar row 6️⃣ Bent over back fly 7️⃣ Cable front raise 8️⃣ Hammer curl to front raise 9️⃣ Wide curl to lateral 3 sets 10-15 each . Workout fueled by @1upnutrition Code ladyfit . Outfit @tilyoucollapse Code ladyfit
FAT BURNING FULL BODY WORKOUT 🏋️‍♀️
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The type of workouts I really enjoy 👌
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1️⃣ KB squat/deadlift to upright row
2️⃣ KB row to deadlift
3️⃣ Squat hold bicep curl to front squat
4️⃣ Split squat w/ alternating press
5️⃣ DB swing combo
6️⃣ DB curl to tricep press
7️⃣ Plank jack/shoulder tap combo
4x15 each 🔥 tag your gym partner & give it a try! Don’t forget to LIKE & BOOKMARK 🔖
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Outfit @tilyoucollapse
New leggings now available
Code ladyfit
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Workout powered by @1upnutrition
Code ladyfit
FAT BURNING FULL BODY WORKOUT 🏋️‍♀️ . The type of workouts I really enjoy 👌 . 1️⃣ KB squat/deadlift to upright row 2️⃣ KB row to deadlift 3️⃣ Squat hold bicep curl to front squat 4️⃣ Split squat w/ alternating press 5️⃣ DB swing combo 6️⃣ DB curl to tricep press 7️⃣ Plank jack/shoulder tap combo 4x15 each 🔥 tag your gym partner & give it a try! Don’t forget to LIKE & BOOKMARK 🔖 . Outfit @tilyoucollapse New leggings now available Code ladyfit . Workout powered by @1upnutrition Code ladyfit
High waisted / full coverage bikini bottoms look like diapers on me😂 maybe it’s just because I’m used to cheeky low rise competition bikinis 😅 I’m trying to shop for good quality bikinis but I don’t know where to shop! My go to online store is @forever21 but the bikinis that I have from there are not flattering & low quality. I need help guys ⬇️ let me know where you guys get cute, good quality, reasonable price bikinis 👙 something that’s not super tiny 🙃
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Tan @rossaselftanning
Code ladyfit
Bikini @target
High waisted / full coverage bikini bottoms look like diapers on me😂 maybe it’s just because I’m used to cheeky low rise competition bikinis 😅 I’m trying to shop for good quality bikinis but I don’t know where to shop! My go to online store is @forever21 but the bikinis that I have from there are not flattering & low quality. I need help guys ⬇️ let me know where you guys get cute, good quality, reasonable price bikinis 👙 something that’s not super tiny 🙃 . . . Tan @rossaselftanning Code ladyfit Bikini @target
🍑Booty workout🍑
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Here’s majority of my leg workout 👇🏻give it a try on your next leg day!
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Double tap & bookmark 👍
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1️⃣Barbell front squat 4x10
2️⃣Conventional deadlift 4x8
3️⃣KB straight leg deadlift
10 heavy 10 light x 4
4️⃣Staggered hip thrust 4x8
5️⃣Barbell banded thrust 4x10
6️⃣Ball slam 40lb/failure 20lb/20x4
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Workout fueled by @1upnutrition
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Outfit @tilyoucollapse
Code ladyfit
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#legworkout #legworkouts #legs #legday #glutesworkout #workoutinspiration #fitnessmotivation #fitness #gymworkouts #instagramfitness
🍑Booty workout🍑 —————————————- Here’s majority of my leg workout 👇🏻give it a try on your next leg day! . Double tap & bookmark 👍 . 1️⃣Barbell front squat 4x10 2️⃣Conventional deadlift 4x8 3️⃣KB straight leg deadlift 10 heavy 10 light x 4 4️⃣Staggered hip thrust 4x8 5️⃣Barbell banded thrust 4x10 6️⃣Ball slam 40lb/failure 20lb/20x4 . Workout fueled by @1upnutrition . Outfit @tilyoucollapse Code ladyfit . . . #legworkout #legworkouts #legs #legday #glutesworkout #workoutinspiration #fitnessmotivation #fitness #gymworkouts #instagramfitness
Training ABS is important if you want to see more definition.
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Most people will say that “abs are made in the kitchen” but I have to disagree.
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Abs are just like every other muscle in your body, so you should train them the same way. Abs are made in the gym & revealed when you lower your body fat. You can’t spot reduce so in order to see more ab definition you have to be in a calorie deficit.
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If you already have a healthy fat % building your abs with exercise will help create more definition around your core.
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Everything you do like walk, bend, sit, stand, reach, and lift, involves your abs so training your abs is important. Training abs directly will also help with your posture, strength, & balance. Compound exercises also target your core but I suggest adding isolation exercises in the mix to help with definition.
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I always avoided training abs until last year. I started training my abs consistently 3-4 x a week & I definitely have noticed a difference. My body fat % always stays around the same but i can see more muscle definition now since I’ve built my core muscles.
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Ladies don’t skip ab day 😉🔥
Training ABS is important if you want to see more definition. . Most people will say that “abs are made in the kitchen” but I have to disagree. . Abs are just like every other muscle in your body, so you should train them the same way. Abs are made in the gym & revealed when you lower your body fat. You can’t spot reduce so in order to see more ab definition you have to be in a calorie deficit. . If you already have a healthy fat % building your abs with exercise will help create more definition around your core. . Everything you do like walk, bend, sit, stand, reach, and lift, involves your abs so training your abs is important. Training abs directly will also help with your posture, strength, & balance. Compound exercises also target your core but I suggest adding isolation exercises in the mix to help with definition. . I always avoided training abs until last year. I started training my abs consistently 3-4 x a week & I definitely have noticed a difference. My body fat % always stays around the same but i can see more muscle definition now since I’ve built my core muscles. . Ladies don’t skip ab day 😉🔥