💪 On the Road to the Single Arm Lockoff 💪 I've made it a point to put in some single-arm lockoff practice 3x a week. These are just a couple of the exercises I'm doing at home where I have limited equipment (pull-up bar and bands). Hopefully I'll start to get some strong lockoffs this year! #pullups#pullup
💎 Core 101.2 💎
📌SAVE this & SHARE with anyone that’s just starting their fitness journey!!! 📌 More at #fitster101 !
Here’s the second part to last week’s core post. Building a strong core that supports your spine and pelvis from all sides is a corner stone of any fitness program. However, leg lifts, planks and other core moves you see everywhere can be quite advanced!
So here are some modifications you can do to 5 popular core strengthening moves. Start with the first one in each slide and progress as you get stronger. Try with 12-20 reps of each for 1-3 rounds. Rest 60-90 seconds between rounds.
❗️Always keep your core engaged (drawn in and embraced) to keep your spine and pelvis neutral and stable. Check the previous Core 101 post for more detailed instruction on how to do that.
1️⃣ Dead Bug modifications. Keep back glued to the floor. If you feel back arching up from the floor, go back to the previous modification, or take a rest.
2️⃣ Leg Raise modifications. You can also place hands under hips for extra support. If any doming of abdomen occurs, go back to the supine movements in the previous Core 101 post.
3️⃣ Superman modifications. Do not over arch your back. Think extending OUT (not up) through your toes and head.
4️⃣ Plank modifications. Start with just a couple of seconds in full plank, rest on your knees, and try again. Progress by extending the time in full plank. Can be further modified by placing hands on an elevated surface, such as a couch. If any doming of abdomen occurs, go back to the all fours moves in the previous Core 101 post.
5️⃣ Side plank modifications.
6️⃣ Cat-Cow stretch for spinal mobility. Try controlling the movement vertebrae by vertebrae, starting in the cow position from your tail bone up to your neck, and then reverse it.
9 6520 minutes ago
Always keep to the Ancient greek ideal..
A healthy mind in a healthy body.
1 520 minutes ago
Not a bad hungover effort imo 😅
Will have another go tomorrow when I’m more hungover - cool no.1 guy
Ever wonder what a workout from one of our challenges looks like? Here’s a little sneak peek! This is a workout in our newest program, Don’t Overthink It. Watch the video to see @emilyschromm demonstrating a thruster, one of the best total body moves out there, with her @evolvedmotion EmPack!
Here’s the full workout to throw into your routine this week:
As many reps as possible in 15 minutes
15 Russian twists
15 overhead lunges
15 right to left walking plank
In each and every workout video, Emily demonstrates the movements AND explains all the scaling options you have for the move! You have total flexibility in selecting the right intensity for you while still guaranteeing a great workout! Every #emfitchallenge comes with accessible and challenging workouts, just like this! Sign up for a challenge by heading to the link in our bio. Happy fitnessing😊
2 10027 minutes ago
Do you think you can complete my latest challenge?
250 reps in 10 mins or under 😈😈
✔50 Push up
✔50 Knee touch.
✔50 Lunge L
✔50 Lunge R
It can be completed in any order you wish.
My time was 8:57sec.. Give it a go and post your best score ✌
Good luck ☘
David Mankel Personal Training.
The real question that needs to be asked is how bad do you want it? Shown here I’m on my tenth set of my personally designed leg day functional circuit, utilizing my new elevation training mask. Pushing pass your limits daily is how you will become stronger. True strength is not shown when your full of energy, rather it’s proven when your at the peak of total exhaustion. 🇺🇸 #pushyourself
For this weeks #challengerickanded, Rick and I tried to climb under a chair. Hilarity ensues. If you want to see how it’s done properly check out the hashtag #chairchallenge@sarah_bridges6 Mel said you could do this no bloody problem, fancy giving it a crack?
Well done to @dangpie@jayhurleypt for giving the vertical tree climb challenge from last time a go. Check out their instas for some great content!
This is what it looks like when I have the best, longest practice I’ve had in weeks, but also fall on my face more than I have in months (shoulder/traps/lats fatigue is very real). I’m learning more and more that progress happens in the fight 💪🏻 don’t give up quite so quickly. Fight for the hold, do one more round. Don’t be afraid to fall on your face, and when you get back up, shake it off and give yourself a smile (or let the goof out and throw yourself down in a fit, THEN get back up again)
Fightin’ the good fight in @aloyoga joggers
Chest Home Workout💪🏻💯
You asked for it so here it is! 5 chest exercises to build stronger and bigger chest💥
Try it and tell me what you think.
- Slow then fast push-ups 6-8 x 3
- Wide push-ups 12-15 x 3
- Archer push-ups 10-12 x 3
- Wide push-up hold 20-30 sec x 3
- One arm assisted 6-8 (each side) x 3
Now it’s your turn! Do this 3 times per week and you should see and feel some change in your chest/shoulders.🔥
- music @bazanji