# @twinsbymyside on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DMDYxnFscFM
- **Gondola URL:** https://gondola.cc/posts/65328855-twinsbymyside-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/8d222df374.jpg
- **Posted:** 2025-07-13T15:27:08.000+00:00
- **Account Owner:** Dhara (@twinsbymyside) — https://gondola.cc/twinsbymyside

## Caption

7 Day Fitness Challange- DAY 1- Are you ready to start? 
I’ve lost over 30 kgs and building lower body strength was a huge part of that journey.
So today, we’re starting exactly where you should: legs, glutes, and core support.

You don’t need to overdo it.
You just need to start.

✅ DR-safe
✅ Beginner-friendly
✅ Home-based
✅ Minimal time, maximum results

🔥 Day 1 Workout: Glutes + Lower Body Focus

1️⃣ Wall Sits – 30 seconds x 3
2️⃣ Bodyweight Squats – 12 reps x 3 sets
3️⃣ Standing Glute Kickbacks – 10 each side x 3 sets
4️⃣ Reverse Lunges with Pulses – 10 each leg
  ➤ Reps 9 & 10 are pulses — slow and controlled
5️⃣ Glute Bridges – 12 reps x 3 sets

📌 Rest 30–45 seconds between sets
Start with a warm up and end with a cool down. 

🥗 Nutrition Focus
Workouts are just one piece -what you eat matters just as much.
If you’re doing this challenge with me:
✔️ Add paneer, tofu, lentils, Greek yogurt or any protein of your choice to your meals
✔️ Drink water
✔️ Eat slowly and mindfully- don’t eat less, eat smarter!

📲 Tag me when you complete Day 1!
🫶🏼 I’m cheering you on every step of the way.
Let’s build strong from the inside out.

We officially start Monday, July 14: 
I’m posting this Sunday morning (U.S. time) so if you’re joining in from another part of the world, you’ll have this video ready and can begin fresh on Monday morning!

Drop a 💪🏼 in the comments if you’re in and tag a friend to join you!
Let’s do this- together.

#StrongWithDhara #Day1Challenge #GlutesAndGrace #DRSafeFitness #highproteinveg 
#fitnessmotivation #workoutchallenge #shred #fitnessgirl #pilates #weights #athomeworkout #beginnerworkout #dumbbellworkout #howtoloseweight #fatloss #weightloss #toneup #legworkout #gluteworkouts #hip

## Stats

- **Views:** 13,816
- **Likes:** 0
- **Shares:** 0
- **Comments:** 67

## Tags

toneup, workoutchallenge, weights, howtoloseweight, beginnerworkout, legworkout, fitnessmotivation, athomeworkout, fatloss, strongwithdhara, gluteworkouts, day1challenge, dumbbellworkout, shred, pilates, hip, glutesandgrace, drsafefitness, weightloss, fitnessgirl, highproteinveg

---
Copyright (c) Gondola