Full body functional muscle building 💪 ⠀
No matter what my goal is, even if it’s fat loss or to become more athletic, I always always incorporate functional muscle building work into my week. A foundation of strong muscle is amazing for maintaining a high metabolism and for putting out lots of energy in whichever style you’re working on, especially as the functional patterns like these mean more practice moving our bodies as one and keeping them ready for any kind of sport 🙌 ⠀
Swipe and don’t forget save for when you need it! ☺️😘 ⠀
💪 Elevated front rack curtsy lunge (3 x 10 per side): just a little elevation goes a long way for loading that front leg and extending the range of motion. Keep that core super tight as the weight is loaded asymmetrically so we need a strong trunk 🌴 ⠀
💪 Split stance woodchoppers (3 x 8 per side): rotate through the obliques and don’t feel bad starting real light! ⠀
💪 Side-to-side stiff leg deadlift variation (3 x 10): just a slight bend at the knees is perfect and we’re rotating to create a controlled, asymmetric stretch through the hamstrings with the core engaged ⠀
💪 Side to side KB swings (3 x 12): the coordination here is much easier than it looks and you’ll have it down with just a little practice ⠀
💪 Dual KB deficit deadlifts (4 x 10): we’re working that posterior chain (hamstring, glutes, and back) to pull upwards in a straight line with super slow, super controlled movement 🐢 ⠀
💪 Chainsaw rows (3 x 10 per side): at the top of the motion, just a little rotation as you keeeeeep pulling through the lats ⠀
And that’s the workout! This style is most like my BUILD. training guide as I get so many requests to show more about the styles in each one, plus BUILD. also has some extra athleticism work for keeping you extra explosive, coordinated and badass
Credit to @natacha.oceane
>> INCLINE BENCH DUMBBELL ROW
Support yourself with an incline bench. Using a neutral grip, retract the shoulder blades and flex the elbows to pull the dumbbells towards you. This is a good exercise to strengthen your back muscles as well as grip strength.
Do not try to mimic the movements without fully understanding what goes on within the body. From target muscle activation to safety precautions, there are many techniques to maximise your performance with any exercise. DM me if you have questions!
Can we make a pact? ✍🏻 Let’s ALL STOP giving in to GIVING UP!
In 2007, Jeremy had a burned copy of p90x that we attempted to do. Let’s say, we never even put the DVD in one single time & I ended up giving them to a friend. Accountability groups didn’t exist back then. 🙅🏼 On July 15th, 2013 I made a pact to myself that I was going to stop being a quitter. 💁🏼 & guys…it FEELS GOOD to say: here I am, 6 years later, & I haven’t quit. 💃
Y’all know what I mean?! day 16/100 ☑️
When you realise that #nationalfitnessgames is only 3 weeks away 🙈... time to turn it up! •
Epic event the other week for @battle.cancer, a pretty epic squad turned up to see what this was all about! A fitness competition that’s all inclusive to raise money and awareness - count me in! 🙌🏻🙌🏻 @battle.cancer highlight how far ‘fitness’ has come and have found a way to make it fun and capture that all important team spirit! •
For me working in a team is everything, it gives me that life high knowing you can accomplish things together not just out on your own and the impact is always so much More! Excited to compete in October at the Battle Cancer event! 💪🏻💪🏻
I think this is how the conversation went...🤔⠀
Amin: Eva, after you do 10 reps with that weight I need you to lift these 2 weights, 12 and 15 reps no rest! ⠀
Eva: Yes, boss!⠀
*What she was actually thinking. I'm going to give him a slap 👋 abs cuss him after this set! 😡😠My legs are shaking!*⠀
Eva does the whole set. 🥵⠀
Amin: Well done, that was superb. Great set proud of you. *high 5* 😊👏⠀
Eva: You know want to slap you and cuss you while I was doing that. But I'm happy now I've done the set! 💪 😊⠀
Amin: I kind of expected that by the look you gave me 😂🤦♂️😂⠀
That's the relationship we have hahaha😂😂❤️
H a p p i n e s s // We know what it’s like to be unhappy. We have been there. We are 2 every day people that for a long time struggled to find the path to fulfilment and inner peace. We tried and failed at so many fad diets, latest exercise crazes, the talked about mental health apps - all of which promised so much but fell short of any true and meaningful results. Once we found what really worked, a complete balance of mind, body and spirit, only then did true happiness come. We want to share our journey with you so you too can find fulfilment and happiness everyday 💕
🎉 Temos novidades: o @clube.kalorias faz agora parte da nossa rede de parceiros! 🎉
A tua subscrição Urban Sports Club dá-te acesso aos ginásios de Telheiras, Parque das Nações, Linda-a-Velha, Montijo e Seixal. Podes optar por treinar livremente ou fazer vários tipos de aulas, desde yoga e cycling, a treino funcional e localizada! 🏋♀🧘♂🥊
Happy Monday fam! Back with another full body hiit workout 💪 LEGGO!!🔥
Interval: 45 seconds work/ 15 seconds rest (3-4 rounds)
⚡️Inchworm to downdog toe touches (both side)
⚡️Front & back jump squat + 4 punches
⚡️Side plank knee to elbow crunch + 1 push up (alternate sides)
⚡️Alternate lunge pulse (2 pulses) + lunge kick
⚡️Army planks (normal plank transition to forearm plank & repeat)
⚡️Reverse table top static hold •Let’s get that sweat going!🙌•
Ta taaam hocamm illede kaydırmalı post yap sıradaki hareket için defalarca izliyorum diyenler 🙋🏻♀️ bu 👉 post öncelikle sizlere gelsin 🙈 Like’larınızı alırım ona göre ❤️
Sizler için 4 harika egzersizim var, bu 4 hareketi ister #tabata antrenmanı ister #hiitworkout şeklinde yapabilirsiniz 🤗
Tabata olarak yapmak isterseniz 20sn hareket 10sn dinlenme şeklinde her bir hareketi arka arkaya toplam 4dk yapın, ardından 2dk dinlenin sonra sil baştan tekrar yapın maksimum 4sete kadar yapabilirsiniz.
HIIT antrenman olarak yapmak isteyenler ise seviyenize göre;
🔥30sn hareket-30sn dinlenme
🔥40sn hareket-20sn dinlenme 🔥50sn hareket-10sn dinlenme
şeklinde tüm hareketleri tamamlayıp 2dk dinlenmenin ardından 4 sete kadar yapabilirler 🤗
Antrenmana başlamadan önce 6-8dk ısınma yapmayı ihmal etmeyin.
Unutmayın ki antrenman tek başına yeterli değil, öncelik temiz beslenmek 👍 beslenme işini çözer, haftada 4 gün de antrenmanınızın hakkını verirseniz 1 ayda 3-6kg arasında kilo verip sıkılaşırsınız, kan değerleriniz düzene girer, kalp sağlığınız güçlenir, konu komşu sizi kıskanır, onları da sağlıklı yaşama teşvik edip sevap point kazanırsınız 🤣 e ben daha ne diyim, hadi durma bi an evvel başla 💪
Yazacağım 3 kelimeyi buzdolaplarınızın üstüne yapıştırın lütfen 🙏🏻🌟ÜŞENME❗️🌟ERTELEME❗️🌟VAZGEÇME❗️ Hadi ben kaçar, öptüm 😘 bye 🙋🏻♀️ #fitbianne
And just like that we’re straight into another new week 🙌🏼🤙🏼💥 .
Another chance to start over & keep CRUSHING those #8WeekChallenge goals— stay focused team, we’re rolling through the second half and now is the time to step. it. up. ⚡️⚡️⚡️ .
#nevermissamonday . 📷 @marikalimited