Workout Meals

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 (16kg)
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:

Plant-Based Protein Chart


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

40 Vegan Calcium Sources


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

Plant-based Iron-Rich Foods: Top 12 Sources + Infographic


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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32 Comments

  1. hey tess!! Do you do also cardio in your daily weight session? how many times do you train in a week? and for how many time? thanks a lot! If i don't do cardio daily i feel like i haven't burn! But that's a problem because it takes me like 2.30 h daily to train and i don't know if is too much…

  2. Hi. So about 8 months back you had a lot more fat on your body and now it has reduced, but to build muscle you need to be in a caloric surplus so did you continue to lift weights and eat more than what you burned and naturally your body fat reduced or did you go on a "diet" / caloric deficit for a while to get rid of the fat?

  3. Yay!!! Couldn't watch this until now, got the notification hours ago while being out iieehh!!! Just wondering, how did you start off? Did you already have a pretty nice butt or did you totally build this by going to the gym? (Hint: before and after pics 😂) ❤ u!!

  4. Even as a straight female I feel like such a perv cuz all I can do is stare at your butt lol Seriously great work girl, can tell you work really hard and these workouts are great inspiration 🙂

  5. 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 😘♥️

  6. When I do smith machine kickbacks I always end up feeling it in my quads more if I go as low as you go in the video. Any advice on how to solve this problem and make the movement more glute isolated?

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