Ropes + BOSU = a fun Tuesday HIIT circuit 😅.
30 seconds work/
30 seconds rest.
☀️In & out jump slams.
☀️Squat w waves.
☀️ISO squat w slams.
☀️Slams x 5 into burpeeee.
This can be a quick little workout if you’re short on time or you can add it as a finisher to add intensity 💦
BOSU is optional. .
💙Enjoy the day!!
Winter Sidewalk Hiit Workout ❄️
I decided to take my workout outside ! Sometimes you just need the fresh air and space.😊
I loved this sidewalk hiit workout using a slam ball. It can also be done indoors of course!
40 secs on 20 secs off all 4 exercises .
I am using a 20lb slam ball 😍
51 1853 hours ago
Workout for all levels!
(Swipe Left to see each level. It goes in order of hardest to easiest) I’ve gotten some requests for a basic beginner workout so I decided to show how you can take a workout from beginner, all the way to advanced. Level 3 is more advanced, level 2 is a more basic and easier version and level 1 is the most modified and basic. You are still working a lot of different muscle groups in all of them and feel free to mix and match if you need to modify some exercises but not the others!
Let me know if you have any questions!! Remember to keep you knees behind the toes in the step ups, lunges and squats! Keep the abs in tight!! I did the advanced version last week and it was a good one!!
•10-15 step up combos (alternating legs if you do advanced)
•20 with both legs or 10 each leg- hip extension to reach crunch
•15-20 or 10 each side if you do 1 leg version-squat to press
•15-20 push up with straight leg kick back
🎶I’ve got a feeling I’m falling- by DNZL
Les mots ont une vibration. Si, dans une journée, vous utilisez souvent le mot « peur », vous
générez une vibration de peur au travers de ce mot, et celle-ci peut
demeurer auprès de vous et augmenter, elle peut donc avoir une influence
sur vous et faire grandir votre peur.
Si vous employez le plus
souvent possible les mots « Amour » « Aimer », ils auront un impact
important sur vous parce qu’ils génèrent une énergie qui vous grandit et
qui vous permet non seulement d’élever votre conscience humaine, mais
aussi d’élever votre fréquence vibratoire. #sante#bienetre#esprit#corps#âmes#nouveaumonde#sportenconscience#personaltrainer#coaching#viesaine#citation#vivresavie#vibration
0 1122 hours ago
Strength doesn’t come from what you can do.
It comes from overcoming the things you once thought you couldn’t do 🤸🏼♀️
When should I use a spotter?
If you have been asked to spot someone, you should typically only put your hands on the weights in only two scenarios during a person's set:
1. To save the day if their ego got the better of them and they went way too heavy.
2. If they picked a weight that was “slightly heavier than anticipated and they are about to fall just shy of achieving their desired rep goal.
In the second scenario, a good spotter should help only as much as is needed for that person to maintain the prescribed tempo through to the end of the set without changing their “set up”.
If your giving someone more than 10-15% of the assisted force required to lift the weight then stop the set and kindly tell that person they have overshot and might want to re consider doing that weight next set. Will they feel a little embarrassed for a second - probably.
But you may have also just saved that person from dropping a serious amount of weight on themselves next week when they attempt the next weight up from this week without having someone spot them because you are not around to spot them.
Hey Fit Crew, how is everyone feeling today? It's a warm one out here on the East Coast and I know one thing's for sure, hydration is key. Today I'm hydrating with spring water infused with Organic strawberries cucumbers and wildberries yum. Some key benefits of hydration are joint mobility, a clear mind, as well as a quick boost of the immune system.
1 56:56 PM Feb 20, 2018
1 286:56 PM Feb 20, 2018
Em vez de treinar mais, treine melhor! Em vez de buscar fazer mais do diferente, faça o melhor do básico e do simples! 😉
1 66:56 PM Feb 20, 2018
I always show yall some Leg and Booty exercises without showcasing some of my upper body workouts.
It's easy as a woman to just focus on legs and booty because it's aesthetically pleasing to have toned legs and a rounded book shelf booty and also, we have most of our strength in our lower half, but you must work all muscles of the body!
Working your back and shoulders gives you the illusion of a smaller waist, also giving the illusion of a bigger booty (think hip to waist ratio). This video clip is just what I warm up with. It's a HIIT circuit of these three exercises: ☆single arm kettle bell swings
☆kettle bell bent over rows ☆kettle bell upright row
I complete each exercise for one minute, then with no break move onto the next exercise. I complete 3 sets of these making this warm up 9 mins long and then I will get on the treadmill and sprint gazelle like on the treadmill for one minute. 🦌
0 56:55 PM Feb 20, 2018
As it was our first seminar related to health and nutrition also planned diet for 60 tweakwando students, glad to see the energy and enthusiam. Thankyou so much
Let me explain something VERY important for females to understand. ❗️❗️❗️❗️❗️❗️❗️❗️❗️❗️❗️❗️❗️❗️❗️❗️❗️❗️
You constantly see fitness models posed, flexed, and cut. You rarely see the outcome of a bulk.
Today marks 2 weeks into my bulk. I am full of energy and calories. You can’t build muscle without carbs and protein. Carbs are your body’s main fuel source. You NEED them if you want to grow.
With that being said, my abs are almost completely gone and I’m sitting around 10% body fat. When a female bulks, they typically sit anywhere from 10-16%. That’s completely normal. It is almost impossible for anyone to maintain a “cut” physique year round unless they naturally have a low body fat percentage. 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹
If you’re trying to build a booty, eating salad all day every day is not going to help you. You need a healthy balance of EVERY macronutrient. That goes for fat loss as well! Cutting out carbs or fats will help you lose water and weight, but it’s not healthy to maintain that.
So here’s what the start of a bulk looks like! I’ve gained 5 pounds. Realistically, most of that weight is water and body fat, but some of it is muscle!!! YOU CAN’T BUILD MUSCLE WITHOUT GAINING A LITTLE FAT, LADIES!! I will worry about shredding when summer comes closer, but I’m bulking through some of this spring because growing makes me happy! 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹
Body fat is completely normal and maintaining anything lower than 10% as a female is really not healthy in most cases (unless you naturally obtain a low body fat percentage). Guys can keep up the cut look because they don’t have nearly as much estrogen as us. Stop comparing yourself to every girl you see and focus on what you see in the mirror. Compare yourself to YOURSELF. Take progress pictures, but stop thinking that you’re supposed to look like any girl other than you. Stay beautiful, my dears 💕💕💕💕
Morning Weight: 212lbs. Currently on a bulk, realistically eating 70% clean 30% junk. Goal: 220lbs/10% BF, with an emphasis on bringing my legs up. Pump is courtesy of Big Noise, RPG, and Apple Cinnamon rice cakes 😉 #LegDay
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2 116:54 PM Feb 20, 2018
Did some alternating front and side raises tonight during a little shoulder and arms workout 💪
♦️Little tip: I myself and generally with clients get people to do these movements along with barbell curls while leaning against a wall this limits the amount of momentum you can build by swinging and/or using your legs as you are in a fixed position. Give it a try and let me know how it feels! 💯