Ellen and Lana Ector prove 'Black Girls Workout Too' with new mother-daughter workout DVD

Emily Buwalda on Instagram: "📥 add these BENT OVER ROWS + FRONT RAISES into your next upper body session! 🔥 • 💎 ALTERNATIVE - you can also do this exercise with your own bodyweight (or a stretching stick)! Just make sure to SQUEEZE your back muscles during the row. 🔥 • 🔑 WORKOUT - the goal is CONSISTENCY. pick a few days out of the week before -OR- after your workout and do 3-5 sets of 10-20 reps! pick a weight that’s comfortable for you, and increase when needed. build up these muscles and

Elena | mobility | flexibility on Instagram: "CORE STRENGTH Try this movement to improve your spine mobility and your core strength. This movement also targets the abs, obliques and pelvic stabilisation excellently. All in one as we like it. Go for 2 sets 8-10 reps."