🔥Total Body Party🔥
💫Tag a buddy 🔰Save ❤️Double tap —————————————————
💥 Light up your week in style with this fun yet spicy total body party that will have you striking a pose and shaking out those gains like never before!!😉.. Tag a buddy, pop out those dumbbells and let’s have some fun!! Now the real question is what will you do after, strike a pose or shake it out??😆🙃...
📝 5 fun sweaty combos
1️⃣ Leaping lunge combo (10 Reps)
2️⃣ Single arm squat hop with toe tap combo (30 secs right side)
3️⃣ Lateral Lunge Crescent Kick combo (10 reps each side)
4️⃣ Single arm squat hop with toe tap combo (30 secs left side)
5️⃣ Double trouble combo
🔁 Repeat (add as a burnout or go full on but either way don’t be afraid to repeat as many times as you want)
🥵rest and hydrate when needed
⚡️Tip: Always check your equipment to make sure it’s ok to use, don’t compromise form, if you need to change a move to better fit your needs then do it, don’t be afraid to modify..if you have any questions just let me know, I am always happy to help!!😁
To walk among the stars you have to be willing to take a leap of faith, you have to be willing to take that chance and shoot for the moon!⭐️⭐️... Share a laugh, make someone’s day, embrace the people that lift you up, that love you for who you are and that never take you for granted...every moment is precious so enjoy them!😁❤️...
@homeworkouts_4u @menshealthmag @menshealthmx @gununegzersizi @mjfit
Then, be willing to make this a priority above EVERYTHING else.
Commit to SELF IMPROVEMENT so you can BECOME that person who deserves the lifestyle you want.
Be willing to help people and use your gifts to give service to humanity.
We are all unique, we all have flaws and imperfections, but it’s about using our strengths and working on our areas of improvements on the journey💪🏽
Time for another TRX Wednesday Bonus Workout 🤩 Let’s work a little bit of everything...perfect if you’re short on time!.
Perform each exercise for 45-60 seconds for 2-3 rounds. Have fun and get moving 👊🏽.
🖤 Front Lunges with arm raise (balance)- repeat each side.
💛 Cross back Lunges with Overhead Grip.
🖤Chest Press to Straight Arm Lean.
💛Standing Row Variation.
🖤Hip/Oblique Dips- repeat each side. .
***Swipe 👈🏽 to see each individual exercise‼️ Give this workout a try, TAG a friend/Instructor/Trainer 🏃🏻♀️that will enjoy this and SAVE 📌 for later 👍🏼 Let me know what you think 💡 .
Leggings- @beyondyoga Drip Dot High Waisted Midi from @Carbon38 . Use discount code ALLISONLEEA20 to save on your first purchase 😘 #teamc38 @teamc38
“Venti pumpkin spice workout with EXTRA whip for Heidi!” 😂🎃 A little while ago @mucleyogi challenged me to create a sPoOkY oOkIE workout so HERE SHE IS! (And I didn’t drop a pumpkin on my face or the clean gym floor. WIN)
It’s the Great Pumpkin Workout, Charlie Brown!
But for real, these exercises are all totally doable in the gym with a medicine ball, dumbbell or plate, and can be done at home with minimal equipment. Do as a circuit to make your pumpkin spice extra spicy or do as sets - this order is up to you! ☕️🎃👻
Happy Wednesday!! ❌scroll to bottom for workout❌I woke up feeling great this morning and did my first workout since the car accident!🥴Went nice and slow because my legs are still sore but was feeling so good and high energy!💥
Try this back workout the next time you’re at the gym! The first one is a compound exercise➡️ it is a partial deadlift (push) into a row (pull). This will keep your muscles under a constant tension and combines the push & pull movement! I chose to go a bit lighter than usual because I was nervous about scraping my shins😅
The rest of the workout is alternation pull & push exercises as to not tire the muscles out as quickly and gives plenty of recovery time in between exercises!🎉 try each exercises for 3 sets of 10 repetitions... GO!🏋🏽♀️
💥 barbell deadlift to row
💥Single arm lat pull down
💥machine back flies
💥wide grip lat pull downs
💥cable push downs
💥DB lat pullover
💥lower back machine pushes
Bible Study Fellowship....Barriers, I'll do my part God...but only inside MY barriers!🤯 Guilty!! This study is just so good!🙌.
Kombat Cross Training....@kingowens36: "Teresa, are you trying to cheat?" Me: "No, I'm scaling!" 🤣 This had to do with another 500m run!😜.
Whatever the goals....it takes everyday to work towards them!❤.
@bsfspringfieldmissouri @kct_fitness #wednesday#breakbarriers#mindbodysoul#Godneedsmoreofme#fullbodyworkout#dothework#bebetter @mustardseedjournals
When’s the last time you pushed yourself outside of your comfort zone in the gym?!
I want to encourage you to try something new, push yourself harder, and do the things you aren’t great at. That’s how you grow and get better!
This was such a fun and intense session outside of my normal routine!
Kettle bell swings | x30 sec
Skierg | x30 sec
Assault bike | 20 sec slow, 20 sec all out for 3 times
Burpees | 10 reps
Sit ups | 10 reps
Tire flips | 60 to 90 sec
Box jump to burpee (we just used the tire and you can also step up as a modification) | 30 sec
Sleds | 3-5 down and backs
Tricep dips | 10-15 reps
Pull-ups or chin ups | 5-10 reps
And done 🔥
Wearing the new @balanceathletica , try on video come sooooooon!!!! Launching the 28th - wearing all small here
Song: Highest in the Room by Travis Scott
Workout of the Week | Resistance Bands
This week, we’re incorporating the resistance band with... handles! 🙌🏾 These bands can be used for just about everything but today, I’m demonstrating a few simple upper and lower body moves for any first timers out there 😉
I literally popped myself in the mouth trying to do some fancy trick for y’all 🥴🤕 and thought, “hmmm... that’s my sign to keep it simple!!” You can make exercises harder by using a heavier resistance or spreading your feet further apart pulling the band tighter. Stay safe out there 🙃
Complete 4 rounds and throw in 10 minutes of cardio after 🏃🏾♀️
15 Bicep curls
15 Upright rows
15 Overhead pull apart
10 Hip abductions (each)
15 Front squats
Diane lost 10lbs in 3 weeks and she just started her fitness journey. We are doing cardio 4-5x week and she trains with me 3x a week focusing on split muscle groups for each of the days. Also integrating a carb cycle in her nutrition plan. If she can do it, so can YOU! #siqperformance
Also if you’re struggling with weight loss or burning that extra fat, direct message me for more info
FITNESS SLIDERS are portable, inexpensive (check out “Coach Tip”), helps improve stability and can be used as an effective tool to prevent injury as well as rehab an injury
Give any of these variations a try or not. Up to you
Mahalo for stopping by 😎
Are you using The Ultimate Pull-Up Program to improve your ability to perform pull-ups? Or are you a coach who is using my pull-up program with your clients? Next week I am celebrating my program’s two year anniversary, and I’d LOVE to hear how you are enjoying my 200+ page pull-up program. If you feel like sharing anything, feel free to tag me, or send me a DM :)
Here is one of hundreds of messages I’ve received about my program.
💥From Tues, Oct 29th to Nov 3rd I’m celebrating the two year anniversary of when I released The Ultimate Pull-Up Program, and am having a HUGE sale. I will be offering my extremely comprehensive 200+ page pull-up program for 40% off the regular price.
Join thousands of people from over 65 countries, and take your pull-ups to another level 🌍.
Oh heyyyy 💕 happy #humpday friends!! We crushed our #fullbodyworkout workout today @truhitfitnessstar 🔥 pretty great when you can burn around 700 calories in less than an hour!! The beauty of #HIIT training!! Come check us out!!
Hi everyone! Hope you’re all doing well! Here is my first full body workout video! I have been so busy with my exams and other things in my life that I haven't had time to record. 😭 How are you all doing? Have you checked in the gym today?
🏃🏻♀️Cardio of your choice - 15 minutes
🔺Sumo deadlift 4x8 reps
🔺Hip abduction machine 4x15 reps
🔺Cable pull throughs 4x12 reps
🔺Elevated cable SLD 4x12 reps
▪️Lying DB Rear Delt Fly 4x10 reps
▪️Wide Lat pull down 4x10 reps
▪️Cable row 3x12 reps
▪️Single arm bent over row 3x12 each arm
▪️Hammer curls 4x15 reps
📌You will never see results if you are not consistent! If you are trying to build muscle in a certain area of your body, train it 3-4 times a week.
📌Whenever I do full-body, I try to do arms last as that can exhaust my arms when I'm lifting weights for my lower body workout.
📌Remember to train and focus on your upper body, specifically your arms, as you need the strength to carry/lift weights.
📌If you do not have the time to go to the gym, try to do an At-Home workout to substitute your daily workout. 🤗
Remember to like, save, or share! Let me know how this workout feels! ❤️ Comment on some things you would like to see in my next post!
💥HIGH-METABOLISM PLATE ONLY WORKOUT . . ↔️SWIPE LEFT 🔁SAVE FOR LATER ———
Just loading and unloading a barbell is a workout unto itself. So it stands to reason that those heavy hunks of rubber or metal will give you a full-body workout .
No bar required. Playing with plates has some unique advantages.
Try some plate weights exercises like these to keep your body guessing. You can burn up to 400 calories in a 30 minute session.
🔺Do each move for 5 sets 12 reps.
Give this workout. #tag#ironlit . . .
💥Save & Share 💥Tag your workout partner.
. 🎶 Euroz - Here for it ⚡️
T-shirt — via @i__ronin
Thick Thighs Save Lives!
Gotta get those legs right so like I always say keep it simple and stick to the basics, for this workout all you need is a couple of heavy kettlebells or dumbells, your body, and a stationary bike. These types of workouts are my favorite because I really focus on the intent and not try to rush through the movements. -
A1)Split Squats 5 sets x 5/5 reps
A2)Squat Jumps 5 sets x 10 reps
B1)Bike Erg 5 sets x 1000m/1:00 minute break
A)Go heavy with the weight to challenge yourself and promote some gainz, Jump up as high you can, focus on your landing mechanics by ending up how you started.
B)Go at 75% pace, if you don’t have a bike erg do 50 calories each round on an Air Bike.
Remember leg days come in different shapes, sizes, just do what works best for you and remember to Practice Safe Sets!
Too many times we think we need to be structured and stick to a program or a muscle group per day. Listen, it’s great doing a program or split workouts. But when you don’t feel like doing “chest” day or any day (lacking motivation or just tired of the program)...just commit to doing your favorite exercises. The key in this journey truly is consistency. Even if it’s 10 minutes, your favorite exercises (that don’t look like a great workout), or walking for your exercise time. It keeps you consistent. And that is key. .
One of the most important things I do when I’m not feeling a specific workout (or a workout at all) is to not think about a workout, but more about doing my favorite exercises. We all have exercises that we love. For me it’s back exercises. So even though this is a full body; I added a lot of back-because I felt like it. .
Fitness should be fun and not a drag. Do what you love til you get groove back. Just stop stopping yourself. Find a way that keeps you consistent. .
Here’s mine- 4 Rounds .
✅ Swing to Half Press-12.
✅ Straight Arm Pull down-10
✅Pause Goblet Squat to Press-10.
✅ Knee Push Up to Plank to Knee to Elbow-12.
✅DB Upward Row-12.
✅Wide Grip Half Curls-12.
✅Quarter Rep Reverse Fly-12.
✅Banded X Pulls-12.
✅Banded Tricep Pulldowns-10
November Fitness Group Registration is Open. Link in Profile
🍉 Build Bigger Pecs by @jonashereora
If you're struggling with growing your pectoralis (chest), you're not alone.
A lot of people mistakenly perform way too many exercises, with too light weight and too many reps, all with improver form.
Sure, light weights can give you some growth, but if you're not stimulating your muscles with more stress than they're used to, they'll not grow.
So what you can keep in mind as a guide is to train your chest 1-3 days per week (depending on your fitness level), and 2-5 different exercises. Choose some you like and STICK to them. Don't jump around every workout changing them up, trying to "confuse" your muscles. You'll only confuse yourself. Stick to a couple of compound exercises (like the barbell bench press) and a few accessory exercises (like the low-to-high cable flyer), and get better at those specific exercises so you can increase the weight over-time. 2-6 sets with 6-15 reps are great guidelines.
I love the low-to-high cable flyes as an accessory exercise.
What's your favorite chest exercise? Comment below! 👇
Here’s a little something that I don’t normally do but I was feeling spontaneous today and didn’t feel like sticking to a plan or a set muscle group today SO full body it is!! Some days you don’t want to one specific thing and stick to a completely planned out workout. Heck, half the time I never plan them out and just do what I feel like my body wants to do that day. And if you can function that way, then that’s perfectly OKAY! Just get your ass to the gym, go hard with whatever you want to do, and just go with it sometimes ya know? Anyways, I hope you guys kill this workout and ENJOY IT!
Also just a little update on my life, I have a second interview for a salary position and I decluttered a lot today. That was also thanks to the help of my amazing boyfriend, of course. So basically it’s been a good, productive day to say the least!
• Reverse Grip Shoulder Press - 4x10
• Heavier RDLs, Lower Reps - 4x5 (This is my max pr right now and I was super excited about it)
• Tricep Pushdowns - 4x10
• Cable Pullthroughs - 4x10
• Cable Rear Delt Flys - 4x10
• Lighter RDLs, Higher Reps - 4x10
• I also did three 30 second intervals of flutter kicks and in & outs for some abs but forgot to record that so sorry guys :/
If you can't be bothered moving round the gym this ones for you!
Grab that fat plate or step and go for gold on this one!
Y'all know I'm weak for a good super set so here we are, four strength based super sets
3 rounds of each (or 4 if you're feelin spicy)
1️⃣ 10 x defecit trap bar deadlifts
2️⃣ 8 x E/L front foot elevated split squats (the further your knee comes over the front toe, the more glute dominant the exercise is!) 3️⃣ 10 x one hand elevated side to side push ups
4️⃣ 5 x half burpee + 4 plyo lunges
5️⃣ 5 x one foot elevated Squat lunge squat
6️⃣ 5 x jump over onto other foot
7️⃣ 5 x 10 fast battle ropes into full burpee
8️⃣ 10 x double slams into 5 x full burpees
Ouchie ouchie that last super set will have you sweatin !
Feel free to do just body weight or add weights where ever you feel comfortable! Y'all are killin it lemme know what you think if you give it a try! 🤸🏽♀️