Look this gorgeous @5footfittie
. Looking at her video will make you kick your ass up to move your body!
Aim for 3-4 rounds of 10-15 reps each, setting a timer to beat your previous set to make sure you don’t slack off 🙃
1️⃣ standard box jumps: try to focus on a soft landing to protect your knees (especially if you’re doing it in converse which aren’t the most shock absorbent shoes...oops), and aim to land in the middle of the box, not the edge. Swing your arms up as you begin to jump, rather than back, to make sure you get maximum height.
2️⃣ burpee box jumps: like a burpee, but instead of a normal little hop, you jump onto the box (same soft, stable landing). Try to use your core to bring your feet up as close to your hands as possible as you’re getting out from the bottom of the burpee so you’re prepared to jump onto the box.
3️⃣ kneeling box jumps: start in a kneeling position, and get up on your feet using energy originating from your glutes, core, and arms. This takes most of the legs out from the box jump to really test your ability to coordinate your movement. •
#daslabs #buckedup #buckedupsupps #buckedupbabes #fitness #fitnessmotivation #workout #workoutideas #cpt #personaltrainer #acecpt #recovery #HIIT #functionaltraining #fitspo #uscpersonaltraining #fitfam #exercise #cardio #fitnessaddict #training #fitstagram #fitnessmodel #getfit #gymlife #bodytransformation #eatcleantraindirty #fitdad
Workin' da #bootay
is better with friends!
Definitely feeling the love from my running family. We did a Secret Santa with the Bibrave Pros and I got this awesome planner! I love it because I can use it to plan workouts, meal plan, and track my progress. I'm super Type A so planners are my love language. 😂 Thanks so much Mike!
✨ TRANSFORMATION TUESDAY ✨
I am a firm believer that it doesn’t usually matter what the number on the scale is, it’s about how you feel. And for a lot of this year I was pretty uncomfortable with how I “felt.” I didn’t really care that I weighed more - I just felt blah. I was certainly getting strong af but it was a total mindf*$k for me. Not dieting, training for strength, minimal cardio. 🤯
The thing is, it doesn’t matter how much you weigh if you don’t feel good. End of story.
I know it’s almost “shamed” to want to change your body these days which is I personally think is taken WAY too far and is kind of ridiculous. I am damn proud of BOTH of these physiques. Our body is amazing and capable of SO many amazing things. Why not spend life experiencing them? 🤙🏽 I can’t remember where I heard it but someone recently was talking about progressing in bodybuilding and how to successfully do that, you have to become uncomfortable.
You grow in the uncomfortable. Change happens in the uncomfortable. You learn hard lessons about yourself there. I wholeheartedly believe that. While this wasn’t by any means a “lean bulk,” it was 100% necessary for me on so many levels.
I cannot WAIT to step on stage and see what I’ve built over the last year +. Now to decide when that will be? 🤔😁 Kinda wanna prep, kinda wanna train for a race. 🤷🏽♀️ (yes, a running race 🙊)
I encourage everyone to do something that is uncomfortable to you. Push yourself to that place, and hang out there for awhile. I highly doubt you’ll regret it. 💚
#fitgram #fitnessmom #instafitnessgirl #fitgirls #powerfulwomen #onnitacademy
#badasschick #fitgoals #girlswholift
#buildingdtrongasswomen #noexcuses #hustlequeen #beatyourexcuse #eyeofthetiger #womentowatch #unbothered #itsalifestyle #fitnessfun #weightliftinggirls #fitnesstips #eatcleantraindirty #fitfluential #eatcleantrainhard
This kid is amazing! Watch till the end.
Breakfast Quesadilla! Consisting of two low carb whole wheat tortillas, egg whites, spinach mushrooms, turkey sausage, guacamole, and salsa on top! 😇 for once I wasn’t craving something sweet in the morning! 😜 finally back home to my gym and I can’t wait to start regularly going again! Especially with Christmas so soon 🎄
I get a lot of questions about how I got my triceps well developed.
Well I believe a lot comes down to my past which was gymnastics and breakdancing.
(Involving a lot of movements and stability across the shoulder and tricep area)
But the main exercises I hit regularly are:
1) Skull crushers (either dumbbell or ez bar) try keep the elbows tight and go for full range of motion 10-12 reps.
2) cable pushdown (@thedorianyates
Nice and heavy with a big squeeze at the bottom of the rep 8 reps
3) Overhead rope or dumbbell extensions creating a deep stretch and filling the triceps with lots of blood 12-15 reps
Like every other part you want to develop.
Number one rule should be trying to use progressive overload.
Be strict on your form.
Hit a variety of angles.
Any questions on form, rep range or anything else drop me a dm 💪
today with some of my favorite English muffins 🤗 I topped them with some cashew butter, bananas and dark chocolate chips and it was the best combo 👌🏻 I paired them with some roasted broccolini I had in my fridge and a handful of raspberries! I can’t believe there is only a week left until Christmas 🎄 I still have some shopping and wrapping to do. I’m also going to build and decorate a gingerbread house this weekend 😉 lots and lots of Christmas festivities going on but it’s truly my favorite time of the year! Happy Tuesday 💗
English muffin toasted then topped with @georgiagrinders
cashew butter + bananas + @enjoylifefoods
dark chocolate chips + broccolini + raspberries ❤️
My current thoughts of late have been about how fast 2018 has FLOWN by! •
Everyone always talks about New Years Resolutions and how they’re going to “change” for the new year, but I have a question for y’all ...... •
Why not start now?? What is the difference between now and Jan 1, 2019 🤷🏾♀️•
HIIT Leg Day Workout - 4 sets of everything
1a. Box jumps focusing on landing in a squat position (15 reps)
1b. Box jumps for height (5 reps)
1c. Lunges Down and back ▫️▫️▫️
2a. Drop set squats - 10 reps,pull off a weight, 10 reps.... until all weights are gone + 1 set with no weight. 50 reps total = 1 set
2b. 1/2 burpees (20 reps) ▫️▫️▫️
3. Jump Squats with weight (25 reps)
4. Resistance band leg curls (25 reps)