Olivia Ostrom Shares “Firing” Glutes Workout, Saying "Let's Get It!"

Olivia Ostrom (oliviaostrom_) is getting her sweat on – in a sports bra and leggings. In a new social media post the fitness trainer and influencer shares her glute-firing workout routine with her half-million followers. “IT’S LEG DAYYYY! My gloootes were firing after this one, let’s get it!!! ❤️‍🔥❤️‍🔥” she wrote in the caption. Here is everything you need to know about the workout – plus her tips on how to lose weight without dieting.

Here Are Her Firing Glutes Workouts

“This 30-minute workout is right from @liftwithliv app,” she says about her “Dumbbell only leg day” workout.

• 3x12 Sumo squat

Superset with 12 curtsy lunge

• 4x10 Staggered leg deadlift
• 3x10 Glute bridge

Superset with 10 single-leg glute bridge

• 3x12 Pull through

How to Lose Weight Without Dieting? Start By Making a Plan

In a YouTube video, Olivia reveals how to lose weight without dieting.

Her first tip? Sit down and make a plan. “I want you to think about how many times a week it's actually realistic for you to be working out. A lot of times when people are like, okay, I'm ready to go. I get back into the gym, and they think, okay, I need to be in the gym five, six times a week. But for a lot of people, it's not realistic, myself included. A lot of times when people end up going all in, they're like, I'm going to work out six times a week, and then they don't get to the gym six times a week because it's not realistic for them, and then they feel like they failed themselves, their confidence is shot: Instead, be realistic and plan," she says.

“Once you figure out how many times you want to be working out, schedule them into your calendar like you would for any other appointment. If working out, getting healthy, or losing weight, whatever your goals are, is a priority for you, then you need to make them a priority like you would for a doctor's appointment, a dentist appointment, or a work meeting. You should also pencil in the time. “Be mindful of that when you're scheduling it, and don't just schedule it and say, okay, Monday I'm going to work out. Pick a time, schedule it in like you would for any other appointment,” Olivia points out.

Restrict Yourself Less

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Next, she suggests restricting yourself less. “A lot of times when people are beginning a fitness journey or when they're getting back into living a healthier lifestyle, they will go from zero to a hundred, and they will restrict themselves from all of their favorite foods,” she says. While that can work in the short term, it’s not realistic for the long-term. If you start out saying you're going to “eat a hundred percent clean” and restrict yourself from all processed foods, you are going to start to crave them, give in eventually, and then maybe throw in the towel altogether. “That's because it's not realistic for you to be restricting yourself from all of your favorite foods,” she points out.

“So what I love to do is to just incorporate balance and really make sure that I'm maintaining that balance every single day of eating a large majority of wholesome foods, but not to the point where I am always saying no to those foods that I love. I like to follow the 80-20 rule. So, 20 percent of the time, I enjoy those yummy foods. I love my ice cream, I love chocolate, I love sweets. That's where my heart lies, but I need to incorporate them daily because it just helps me,” she says. “A lot of times when people restrict, restrict, restrict, they end up overeating,” she says.

Change Your Mentality

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“Tip number three is ditch the I will start again on a Monday' mentality,” suggests Olivia, explaining that for many years, she would “struggle on the weekends and be constantly restarting over on Monday” and that the “all or nothing” mentality is not sustainable.

“Now, you can imagine that if somebody is starting, let's say, their healthy lifestyle on Monday or their diet on Monday, and they end up falling off track on Wednesday, and they completely throw it in the bag, and they're like, you know, what? I'll start again tomorrow, and then tomorrow rolls around. They don't get started back with that healthy lifestyle, and the next day rolls around, and before you know it, they're telling themselves, I'll start again on Monday. Well, that's five full days of waiting and waiting and waiting because you have that, I'll start again on Monday mentality. And for whatever reason, I guess it's just the beginning of the week, people feel like that's just the best time to get started,” she says.

The best time to get started is “now,” she maintains, “when you feel that gut feeling of like, okay, maybe I overindulged, or I skipped a workout, or whatever it is that made you feel like you fell off track or maybe made you sway away from your nutritional plan or your just healthy lifestyle changes that you were planning on making. As soon as you recognize that you have the choice to make a change, then and there, don't feel like you have to wait until tomorrow to make a change.”

Consume High-Quality Protein

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The next tip “is one that a ton of people don't pay any attention to, and that is the quantity of protein that you're consuming,” she says, noting that about 90 percent of her clients don’t eat enough protein.

“If you want to see results, if you want to gain muscle mass, if you want to lower your body fat percentage and see some more definition like you need to be eating an adequate amount of protein, protein is so amazing, it's going to help you feel satiated. It's going to help you repair your lean muscle mass. It just helps with so many different functions in your body, and it's such a vital macronutrient,” she says. She suggests using an app like MyFitnessPal so you can “just input the food that you're eating, and it'll let you know how many grams of protein that you're having in a day, and that'll let you know your starting point of where you're at right now.”

Be Consistent

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“The next tip that I wanted to share with you today is that consistency is the most important thing in your fitness journey,” she says. “To see results in a fitness journey, it takes time. It's definitely not something that happens overnight; it doesn't happen in a week. For a lot of people to even see initial changes, I say give it like six weeks. That's how much time it takes to see real results. So I need you to be patient and just be consistent.” She adds that this is why she promotes balance.

“You can enjoy yummy food, enjoy your workouts, enjoy moving your body because that's going to allow you to see the most success, and that will allow you to be consistent and actually just enjoy the whole process.”

Don’t Rely on the Scale

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As actual progress goes, while being consistent, “do not rely on the scale to see results,” she instructs, noting that the “number on the scale will go up and down and up and maybe up again and then down” because weight often fluctuates on a daily basis. “It's normal for us to gain somewhere between three to five pounds when we're on our menstrual cycle,” she points out.

“There's so many other ways to monitor progress. Some of my favorite ways are progress photos, measurements, how you feel in your own skin, your energy, what you see, the changes you physically see when you look in the mirror, how your clothes are fitting, how you're sleeping at night, how your lifts are going, how much weight you're lifting in the gym,” she points out.

💪🔥Body Booster: If you want to lose weight and keep it off, make sustainable lifestyle changes instead of going on restrictive diets. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Do you want to get in shape? According to Courtney Fisher, a fitness trainer with over 1.3 million followers on Instagram alone, there are five exercises that can help you achieve a long and lean Pilates body fast. Fisher, who swears by her 3-2-1 strength x pilates method that will get you into “the best shape of your life” in 30 to 45 minutes three to five times a week, shares a free workout with her followers. “I want to be lean and strong and do strength x pilates, but IDK what to do,” she says, is a question she is being asked lately. Here are all the exercises that she recommends.

Full Body Combo Moves Hit Multiple Muscle Groups

In the caption, she explains that “Full body combo moves” help to hit “multiple muscle groups and burn tons of calories in a short amount of time.”

Overhead Reverse Lunges

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She starts with overhead reverse lunges, holding dumbbells with her arms flexed straight into the air. She recommends 10 reps and three sets.

RELATED:9 Ways to Lose Weight Without Counting Calories, According to a Coach Who Lost 160 Pounds

Lateral Lunge Plus Row

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Next up, lateral lunge plus row. She also holds free weights and, as she lunges to one side, rows. Again, she recommends 10 reps per side and three sets.

Lemon Squeezer and Out

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Her next move? Lemon squeezer and out. A complex ab move that involves laying on your back and squeezing legs together while drawing your upper body in with weights. She recommends three sets of eight.

Dumbbell Glute Bridge March

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Next up, dumbbell glute bridge march. She says to do 12 reps and three sets.

Dumbbell Squat Swings

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The last exercise in the circuit are dumbbell squat swings, 12 reps and three sets.

Related: The #1 Best Ways to Get Fit When You're Short on Time

Also, Walk Daily for 10 to 20 Minutes

In another post, Courtney also stresses the importance of “walking daily” and claims that you don’t even have to get 10,000 steps in. She suggests 10 to 20 minutes, which she does on the treadmill. Walking briskly on a daily basis can help you maintain a healthy weight and lose body fat, as well as prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer, and type 2 diabetes, says the Mayo Clinic. It can also help improve cardiovascular fitness, strengthen your bones and muscles, improve muscle endurance, increase energy levels, improve your mood, cognition, memory, and sleep, improve your balance and coordination, strengthen your immune system, and reduce stress and tension.

💪🔥Body Booster: Instead of doing simple exercises, try to work multiple muscle groups at once with combination moves like these.

Are you trying to lose fat in your belly and lower body area? While there aren’t exercises that can totally spot reduce lower body fat, there are some that can help. Trish Koeslag is a women’s nutrition and fitness coach whose mission is to help women over 40 simplify macros and movement in order to lose weight. In a new social media post, she reveals the moves she does to blast lower body weight. “4 exercises you need to start today,” she writes in the caption.

Exercises Cannot Spot Reduce

Trish starts the post with a disclaimer. “There are no specific exercises that can spot reduce. Just like there are no specific foods that will help you lose fat. But….there are exercises that can definitely point you in the right direction!” she writes.

She Recommends Specific Exercises

However, she has found some exercises that are more effective than others. “These are movements that I have found work very, very well for me. It’s so important to incorporate movements you enjoy, that work well for you and your body, and don’t interfere with any movement limitations you may have,” she writes.

RELATED:She Lost 9 Pounds in 4 Weeks With This Simple 1,600 Calorie Meal Plan

They “Target Major Muscle Groups”

Why do they work? “The four moves below are effective because they target major muscle groups in the lower body, helping build lean muscle and increase overall metabolism, and will give you a leg up on getting burning!” she says. Here they are:

Romanian Deadlift

The first exercise is a Romanian Deadlift (RDL). She explains that you make the move “with a barbell, dumbbell, on a reverse hack squat machine, etc.… Any variation is good,” she says. “This move focuses on hamstrings and glutes, helping build strength and tone the back of the legs.”

Squats

The next exercise? Squats. “High bar, low bar, heels elevated, dumbbell, barbell, etc..all variations are great,” she says. “They may hit differently, but the point here is to squat,” she adds. “This move engages multiple muscles in the legs, core, and glutes.”

RELATED:She Lost 110 Pounds in 2 Years By Walking 30 Minutes Every Day

Reverse Lunges

Next on her list? Reverse Lunges, “regular, deficit, alternating, etc., they’re all great,” she says. “This exercise activates the glutes, hamstrings, and quads, promoting muscle balance and stability while targeting the lower body.”

Hip Thrust

The last exercise she recommends to burn lower body fat is the hip thrust. “With a barbell, on the smith machine, on a glute drive, etc, the thrust is a must,” she says. “This primarily hits the glutes, helping to shape and strengthen them.”

She Also Walks 10,000 Steps

In another post, she stresses the importance of walking. “I walk 10K+ steps. There are far too many benefits not to walk. And yes, even on my rest days….when did rest days turn into a days of zero movement??? That’s beyond unreasonable. Get up and move,” she maintains.

RELATED:A Trainer Finally Reveals the Only 10 Things You Need for Weight Loss

And, She Hydrates

And, especially for those who are exercising regularly, hydration is a must. “I drink 4L of water every day (with electrolytes). Yes, pure water - my 4L does not include coffee, tea, Diet Coke, etc. I love water and what it does for my digestion, hair, skin, and nails. I fill up my water bottle at night so that it’s ready to go the next day; hence…zero excuses not to drink it,” she explains. And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how burn fat and build muscle. “i grew up hearing that women should be as small as possible. that’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, that will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

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In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

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“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

RELATED: 7 Best Exercises to Support Your Running Routine

Sumo Squat with Kettlebell

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“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

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“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

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Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

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She sits down at a machine. “Then I did a seated leg curl,” she says.

RELATED: 7 Pilates Moves for Core Strength You Can Do at Home

Core Exercise

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“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.