@beeja9uu: بە قوڕتاکەم😂💔!#foryou #fyp #ڕامـە

ڕامین🤎'

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Friday 18 September 2026 14:39:46 GMT

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Rawandi haji 🖤 :

2026-09-18 15:27:49

10

💚چــاو ســەوز گــیــان💚 :

2026-09-18 14:44:12

5

MSTAFA :

1000

2026-09-19 09:46:17

0

بەیە چەمچەماڵی💸 :

2026-09-18 20:23:35

1

⚜️𝑆𝑖𝑀𝑎🦅 :

2026-09-18 20:06:49

1

FAQE_BARAN🖤 :

2026-09-18 21:16:45

1

kaiwan🔥🇵🇹 :

2026-09-19 08:49:59

0

𝐑𝐚𝐯𝐢𝐧 ⚽️🖤 ˚ :

2026-09-18 20:01:49

1

"Rawa A Azez🖤 :

2026-09-19 04:11:30

0

سەرە ڕۆغزایی🖤 :

2026-09-18 18:38:23

1

WalTaR WaiT :

2026-09-18 16:07:37

0

﮼نامۆ ﮼حاجی🤎 :

2026-09-18 16:49:06

0

7AMA :

2026-09-18 16:59:43

0

𝜬𝜸𝜪𝜧𝜄𝜹𝜰 :

2026-09-18 16:46:16

0

حـەمـە پـێـنـچـوێـنـی🚚 :

2026-09-18 15:52:10

0

💕❤lisa❤💕 :

2026-09-18 16:09:18

0

𝒜ℋℳ𝒜𝒟 :

2026-09-18 15:17:51

0

bil4l.0 :

2026-09-18 16:00:56

0

aro slemani/ئارۆ :

2026-09-18 15:47:11

0

Fryad Shwani :

2026-09-18 21:42:49

1

🍒𝒜𝒴𝒜🍒 :

2026-09-18 15:44:46

0

𝒄𝒉𝒂𝒘𝒓𝒂𝒔𝒉_𝟐𝟎𝟏𝟑 :

سەری لە شەیتانیش تێگدا😅

2026-09-18 15:18:53

2

....🖤 :

سەی لە شەیدانیش تێک دا🙂😂

2026-09-18 15:32:40

0

Sivula :

😂😂😂

2026-09-18 18:34:34

0

< A R E Z 🖤 > :

😂😂😂

2026-09-18 14:46:08

0

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Áo xinhhh #aoxinh #moingaymotoutfitxinh #outfitxinh #xinhdep #xuhuong

Áo xinhhh #aoxinh #moingaymotoutfitxinh #outfitxinh #xinhdep #xuhuong

My Weekly Strength Training Split. ✨Monday: Lower Body (Glute Focus) + Full Lower Body Pilates x Strength Finisher (10-15 min) ✨Tuesday: Upper Body + Core Pilates x Strength Flow (20-30 min) ✨Wednesday: Cardio + Weighted Deep Core (3-4 miles, 10-15 min for core) ->This is where I place my hardest run of the week, usually a fast-paced tempo run or speed intervals. Since there’s no significant strength training on this day, I go all in on the cardio effort. ✨Thursday: Lower Body (Glute Focus) ->My lower body strength sessions prioritize heavy lifts, ideally reaching failure by the third set. ✨Friday: Full Body Mat Pilates x Strength (typically a 35-45 minute session) ✨Saturday: Long Run Day! Dedicated entirely to the love of distance running, plus extra time for stretching, running physio, and recovery. ❗️NOTES❗️ *I use the Runna app to plan my weekly runs. It’s helped me hit my goal times for three marathons, so I really trust the training plans. All I have to do is input my goals, like my target distance, whether I want to focus on speed or endurance, my difficulty level, how often I want to run, and it takes my current run level into account. From there, the app builds a personalized training schedule that I follow weekly. *Although my heavy lifting is glute-focused, I don’t neglect the rest of my lower body. I include lower-body Pilates x strength twice per week to work hamstrings, inner and outer thighs, calves, ankles, and supporting muscles. Heavy lifting helps build muscle where I want it most, my glutes, which also plays a major role in supporting my running and overall movement. For areas where my goal is to maintain strength and stability rather than build additional muscle, Pilates x strength helps fill that gap. *Core Training: I train core 3x per week: **Upper body Pilates day **My dedicated core day **Full body mat Pilates day Each session includes 10-15 minutes of weighted core work. Take what resonates and use my split as inspiration to build a weekly routine that works for you. The only real directive here is to make strength training a priority…like today. ❤️ #strengthtraining #workoutroutine #GymTok #fitnessroutine #runnersstrength

My Weekly Strength Training Split. ✨Monday: Lower Body (Glute Focus) + Full Lower Body Pilates x Strength Finisher (10-15 min) ✨Tuesday: Upper Body + Core Pilates x Strength Flow (20-30 min) ✨Wednesday: Cardio + Weighted Deep Core (3-4 miles, 10-15 min for core) ->This is where I place my hardest run of the week, usually a fast-paced tempo run or speed intervals. Since there’s no significant strength training on this day, I go all in on the cardio effort. ✨Thursday: Lower Body (Glute Focus) ->My lower body strength sessions prioritize heavy lifts, ideally reaching failure by the third set. ✨Friday: Full Body Mat Pilates x Strength (typically a 35-45 minute session) ✨Saturday: Long Run Day! Dedicated entirely to the love of distance running, plus extra time for stretching, running physio, and recovery. ❗️NOTES❗️ *I use the Runna app to plan my weekly runs. It’s helped me hit my goal times for three marathons, so I really trust the training plans. All I have to do is input my goals, like my target distance, whether I want to focus on speed or endurance, my difficulty level, how often I want to run, and it takes my current run level into account. From there, the app builds a personalized training schedule that I follow weekly. *Although my heavy lifting is glute-focused, I don’t neglect the rest of my lower body. I include lower-body Pilates x strength twice per week to work hamstrings, inner and outer thighs, calves, ankles, and supporting muscles. Heavy lifting helps build muscle where I want it most, my glutes, which also plays a major role in supporting my running and overall movement. For areas where my goal is to maintain strength and stability rather than build additional muscle, Pilates x strength helps fill that gap. *Core Training: I train core 3x per week: **Upper body Pilates day **My dedicated core day **Full body mat Pilates day Each session includes 10-15 minutes of weighted core work. Take what resonates and use my split as inspiration to build a weekly routine that works for you. The only real directive here is to make strength training a priority…like today. ❤️ #strengthtraining #workoutroutine #GymTok #fitnessroutine #runnersstrength

#plane

#xuhuong #fyp #football

#xuhuong #fyp #football

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