🔥Back & Biceps Workout🔥
Like & Save if you want to see more of these full Workouts 👍🏼 Plus I have some amazing news for you guys down below 😉👇🏼
⬅SWIPE LEFT FOR FULL WORKOUT
A1◾ Single Arm Cable Row 4 x 8-12 (Each arm)
A2◾ Kneeling straight arm cable pullover 3x12-15
B◾ Reverse Grip lat pull down 4 x 10-12
C◾1 Arm Elbowing Row 4 x 10-12 (each arm)
D◾Super Close Grip barbell preacher Curls 4 x 10-12
D2 ◾Bent over concentration Curls
4 x 10-12 (each arm)
🔑Rest 45-60 seconds between sets
🔑Increase Weight with every set
📣On a side note!🤸🏽♂️The #DUBAI30X30 is back next week! 👌🏼🔥 You know what that means?! 30 days of workout, workshops and fitness packed activities all for free! GET INVOLVED 🏃♂️🏋️♂️... Download the @dubaifitnesschallenge app through the link on my Story! Are you in @mydubai? 😉
Work hard, lift big, eat bigger 💪🏼
STAPLED LETHAL COMBO: Explosive Power | Lean Gains🔥🔥🔥 #Justtrain - (Tag A Friend To Do This With)
Reps: 2 Lunges | Bottoms Up Carry 10 Steps
KB Single Arm Swing 20 Reps Each Arm
Rest: 30 Seconds after combo is completed
SUPERSET: 🔸️Bottoms Up KB Farmers Walk
🔸️KB Single Arm Swing -
What Have You Stapled Today? Staple This!
Video Shot By: @tianadelaney5
Video Edit By: @staplethis
Sometimes we get caught up in the details of what we are doing;
“Should I do a squat or a leg press?”
It’s actually not going to make a massive difference for most people - not to say that there isn’t a difference, but you’re focusing on the wrong thing.
What is going to keep you coming back to training? Are you doing enough to promote physical adaptations? Are you making progress?
Head things have a bigger impact on your results.
1 1712 hours ago
Landmine only workout!
A Landmine is a useful piece of kit especially if the gym is busy. Here’s a workout targeting various muscle groups.
1. T bar row x12
2. Squat press x15
3. Chest press x12
4. Curtsy lunge x20
When I asked DJ @irie for some tunes... it got REAL, real quick! 🔥🔥🔥👌💯!!! The @musclepharm boot camp for charity was a success. Hosting with @amoila_cesar and @omar.bolden was an honor, and tons of fun. Great times with great people. Everyone there made it what it was. And it was amazing!!! 💯🙏💪
💥🔥Save this workout for a full body KILLER workout 💥🔥
- 5 min rower
* 30 second fast, 30 second slow
EMOM - every minute on the minute
A1) Banded Sqaut 5x5
A2) RDL 5x5
B1) banded BB hip extensions 12 x 3 rest 30sec
B2) DB DL to squat x 12 x 3 rest 30 sec
B3) Swiss ball ham curl 12 x 3 rest 60 sec
EMOM - every minute on the minute
C1) incline bench press 5 x 5
C2) Pendlay row 5 x 5
D1) DB Row 12 x 3 rest 30 seconds
D2) leaning lateral raises 12 x 3 rest 30 seconds
D3) single arm flys 12 x 3 rest 60 seconds (Off bench)
Let me know if you do the workout and tag me 😈👍🏻💪🏻
🔊🎶 losing out minds - taska black and nevve
I’ve accepted that I’ll never have time to workout on Monday’s so I’m just gonna stick with tabata for now. Remember it’s 8 rounds with 20 seconds of work and 10 seconds recovery. Alternate between these two moves for a good upper body circuit. Bosu push ups & IYT’s 💪🏽
Standard full body strength training workout. Depending on how much time you have depends on how many sets you do.
A good basic routine for maintaining strength in a calorie deficit or building strength with multiple full body days each week. Or in conjunction with other performance training.
5 1923 hours ago
👉TAG your partner workout 💪
📲Save those exercises and try them later
Another post (yeah I already posted one, scroll the profile to see it 😁) to show you how important is having a good spotter during your workouts! What are you saying? You don’t have a spotter? What are you waiting for? 🤪
Meanwhile , while you are searching for it here you are some more ideas, see you soon guys 😀
👫Seated lateral raise 👫Rear delt fly Incline bench 👫Incline bench chest flys
👫Horizontal leg curl 👫Leg extension
P. S. I have some problems with my shoulder, so I struggle to reach the limit since I cannot use a full ROM, so at the end of the set I ask Caterina for help as you can see in the video. In this way I can kill my shoulders completely (in a positive way 😀) , trust me. 🔹
🗨let me know in the comments if you found your spotter in the meantime 🤣 and if you liked these ideas 😊
👣Follow @2FitFlamingos for more exercises😊
Trade the 6 pack of beer for a 6 pack of abs!
While summer may look like its long gone didn’t you know: “summer bodies are made in the winter.” No time to take your foot off the gas just yet, we are just getting going!
Here is a ab circuit that will have your core screaming, for all the right reasons: (complete 4 rounds of 15 reps/movement. 1 minute rest after each round) 😈
🔹 ball crunch (pictured) - for added difficulty hold a dumbbell with your arms extended above your head
🔹 pike (pictured)
🔹 side crunches (15 reps/side)
🔹 ball passes (start with ball between feet, bring arms and legs up together as you pass the ball from your feet to your arms) legs to arms and back = 1 rep
🔹 windshield wipers
Along with prioritizing your workouts you want to make sure you are eating a clean, balanced diet. I personally like to follow the 80/20 rule! It is true that you cannot out train a bad diet OR spot reduce fat. Don’t let all your hard work go to waste and let them abs out to play.
Comment below and let me know what is your favorite exercise for training your core. 👇🏼
If you have any questions regarding training or nutrition my inbox is just a DM away. Happy training everyone!
Part of your practice is recognising we are all work in progress and without this there is little room to grow.
I will always be passionate about Mat Pilates for it’s the basis for all Pilates systems and excellent for beginners who are learning to control their body, however don’t be fooled it’s not all laying down on your back peacefully, advanced Mat classes are the hardest as you’re using your whole body all the time with little props and assistance.
From a personal and professional interest I am keen to work on the Reformer. Due to the resistance created by the pulley and spring system of the Reformer, the repertoire of exercises available is greatly increased compared to Mat, providing far more variety and this excites me.
Wanting the very best training in equipment in particular Reformer I’m looking no further than @bath_pilates studio who specialise in reformer, tower and have state of the art equipment. When my timetable opens up next year (due to the Mini Me attending Nursery a bit more) I can indulge in learning and improving my own Pilates skills. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
I know they have a full timetable so advanced booking is recommended. Looking forward to working with @alipilatesyoga if I can manage to bag a spot in one of her classes I know I’ll be in for a right treat ♥️⠀⠀⠀⠀⠀⠀⠀⠀⠀
Bedeutet das eine besonders Anspruchsvolle Bauchübung auszuführen? Nein, im
Gegenteil könnte man schon fast sagen, den Core aktiviert man am besten, wenn man sich eine etwas leichtere Übung schwer MACHT! Der Unterschied liegt darin, dass man im letzteren Fall selbst die Zielmuskulatur ansteuern kann, während bei sehr schweren Bauchübungen das Risiko besteht, dass Hilfsmuskulatur (Nacken oder Hüftbeuger) sehr viel an Kraft übernehmen bzw. Schwungmomentum eingesetzt werden muss.🙅🏼♀️
Meine Kundinnen bekommen immer folgendes von mir zu hören, wenn sie ihren Bauch aktivieren sollen🗣: „Rippen nah zu den Hüftknochen bringen!“ oder „Den unteren Rücken maximal auf den Boden drücken!“
Genau das ist bei der Übung im Video auch gefordert - der Oberkörper ist angehoben und die Hüfte nach vorne gekippt!☝🏼 #THEARTOFTRAINING
HOW TO: GOOD MORNINGS 🌞
So last week I saw some guy at the gym doing good mornings in such a way that I feared for his life and I literally can’t get it out of my mind so HERE WE ARE
The important thing to remember is that good mornings are a HAMSTRING exercise, not a back workout. The movement is essentially identical to a RDL and differs only in that the weight is loaded into your back. If you’re unsure about how a good morning is properly performed, here are some do’s and don’ts to keep in mind:
- Place the bar on the tops of your traps or your neck
- Initiate the movement with your back
- Round your spine and keep a posterior pelvic tilt
- Crank your head back so you can watch yourself in the mirror
- Try to go as low as you physically can without the bar rolling off your head
- Place the bar across your rear delts as you would for a low bar squat - Initiate the movement with your hips—hinge at the hips and try to push your hips backwards
- Maintain a neutral spine.
- Keep your gaze on the floor so head stays in alignment with spine
- Lower the bar until either your torso is parallel with the ground or your hips are no longer moving backwards... you can see I kept going a couple seconds longer than I should have!
- Keep a controlled tempo while you lower the weight. Allow yourself to feel your hamstrings working!!!
Hope this was even mildly helpful... now go kill it!!!!!! Happy Monday fam 💥
You will see me struggle. You will see me modify. You will see me gasping for air. You will even see me rest. But you will NOT see me quit!!👊🏻
This was the last round of today’s workout and my body was DONE! It’s not always 🦋 and 🌈 y’all! Just because I am a health and fitness influencer doesn’t mean I’m not human. .
Working out is hard for me too!! It is supposed to be hard, that’s the whole point! Our bodies are capable of amazing things. It’s our minds that we have to convince. Tell yourself you can do it! Tell yourself your legs have more gas. Tell yourself whatever you need to....just don’t quit!! 💪🏻
8 527:49 PM Sep 25, 2018
This ab workout is INSANE 🙃😱😱😱 Tag a friend who wants a crazy ab workout ---> @leahkingsley shes killing it!
31 6981:01 AM Oct 1, 2018
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