Sanna-Maria@mssannamaria

Lift with me 💪🏼💗
❥ @womensbest
❥ @vqfit Athlete
💌sanna.seilamo@gmail.com
Download my Ultimate Fitness Guide ⤸

mssannamaria.com/

673 posts 285,182 followers 384 following

Sanna-Maria

BOOTY BOOTY BOOTY 🍑
Okayyy so I did this workout on Sunday and my glutes are still on fireee so bad it’s hard to sit 😩🔥
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Also guysss how cute is my outfit from @vqfit / @vqfitwomen 😭💞 I’m wearing size xs
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This is a very glute/ hamstring isolated workout and I have listed some techniques for better glute activation below ⬇️
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As some you might have seen previously I’ve been training with @arturogarcia_gb (I’ve literally never met a person who knows more about growing and shaping glutes 🙌🏼) and many of the exercises are inspired by him 🙏
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1️⃣ Horizontal kick back
- This is absolutely brutal for the gluteus medius 🔥 I’m using the lowest weight and trying to keep my leg as horizontal but at the same time relatively high.
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2️⃣ Hip thrust
- Using much lower weight than before. Tilting my hips (tailbone forward) and squeezing abs when at the top position for max contraction. Also keeping chin on chest.
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3️⃣ Deadlift on T-bar
- squeezing my glutes as hard as possible at the top position. On the way down push booty back for max stretch.
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4️⃣ Roman chair hip extension
- keeping my back rounded to take the pressure off from lower back.
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5️⃣ Standing hamstring curl


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Sanna-Maria

Sunday lounging in @fashionnova 💛


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Sanna-Maria

Happy Saturday 🧡 @womensbest
My current training routine⚡️
I have a 8 day spilt meaning it takes me total of 8 days to complete my routine (rest days included)
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1️⃣ Glutes & hamstrings
2️⃣ Shoulders & abs
3️⃣ Quads
4️⃣ REST DAY
5️⃣ Arm & back
6️⃣ Glutes & hamstrings
7️⃣ Shoulders & abs
8️⃣ REST DAY
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During my workouts I drink @womensbest BCAAs and take Whey protein + creatine after 💕 #womensbest


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Sanna-Maria

3 KILLER EXERCISES FOR THE CORE ✨
Try these 3 exercises that target all the parts of the core. Perfect home workout and no equipment needed ‼️ OUTFIT: @vqfit/ @vqfitwomen Khaki affinity leggings (size s) & Khaki seamless virtue bra (size xs) 🧡

ROUTINE:
1️⃣ V-ups
2️⃣ One down two ups
3️⃣ Seated abs circles


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Sanna-Maria

California vibes ✨ #tb to wearing bikinis and riding scooters all day 🛴🤪


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Sanna-Maria

Fight for your goals 💪🏼 Soooo this definitely was not filmed today since I’m currently sitting at home with the worst flu ever 😩🤒 And since I’ve binge watched the whole Netflix selection, I thought I would write lil about what helps me to stay lean and have them abs showing🤗

Okayyy so there's nothing more important than proper nutrition because there's no way you could ever out exercise a bad diet ☝🏼
I usually eat 4-5 small meals 🍛per day, consisting of:
-vegetables & berries
-organic proteins (meats, poultry, fish, eggs)
-fats (avocado, coconut oil, olive oil, nuts)
-carbs (mainly sweet potato, oatmeal, rice)💯 For me the best way to stay lean is avoiding processed foods, grains (except oatmeal), sugar and milk products🙅🏽 ‼️Then I do mini cuts and leans bulks (more on my story highlights) meaning that I never go overboard with dieting or bulking. And this because you need to eat surplus calories in order to gain muscle but excessive bulking lowers your insulin sensitivity- Meaning your body gains excess fat more easily and it doesn’t help build more muscle either✨


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Sanna-Maria

❤️


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Sanna-Maria

Time to make the back stronger 💪🏼😼
Don’t forget upper body gains are just as important as lower body 😜
Wearing @vqfit / @vqfitwomen (size xs) the fit is soooo good and comfy 💯

Have amazing weekend babes ❣️


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Sanna-Maria

It was all a dream ✨ outfit @fashionnova


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Sanna-Maria

Happy Thursday loves 🤗💕
Outfit @vqfit / @vqfitwomen - wearing xs
#vqfit


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Sanna-Maria

DUMBBELL SHOULDER ROUTINE ✨

Some of my favorites for them round shoulders 😜

Drinking @womensbest BCAAs always during my workouts ✨ also babes they are having amazing sale with up to 30% off + free shipping* (link in bio 😘) ROUTINE:
1️⃣ Shoulder press
2️⃣ Cuban press
3️⃣ Side later raise to external rotation
4️⃣ rear delt raises

Perform each 2-4 sets x 8-12 reps. Use weight that allows you to feel them shoulders working 💥#womensbest


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Sanna-Maria

Who loves training abs? 🙋🏽‍♀️💪🏼 I remember when I was little around 10 years old and I was already crazy about sports. I used do crunches in my room because I wanted to have a six pack 😂 my goal was to do 100 per day 💯 though I don’t train my abs in my bedroom anymore, I guess the goals never changed 😅 Happy Monday lovelies! Let’s kill this week 💗✨💪🏼


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