“Why do you wear so much black?” 😒
Because it hides my sweat, duh! I was drip drip drippin after Sunday’s HIIT workout. Swipe ➡️ to see the full circuit workout. 30 sec/exercise for 3 sets (or however many you can do before falling over 😅).
1️⃣ Battle rope alternating waves.
2️⃣ Battle rope slams.
3️⃣ Kettlebell squat hop (kettlebell swing + hop).
4️⃣ Kettlebell jumping jack press.
5️⃣ Jump lunges.
6️⃣ Sumo pulse jump squat.
7️⃣ Booty around the world (squat + reverse lunge + curtsy squat).
8️⃣ Banded glute bridge + abduction.
9️⃣ Banded side-to-side squats.
🔈 “Black Mirror”- Sophie Simmons (Draper Remix)
TRX - TRX - TRX 💦💪🏼 3️⃣ TRX stations this morning for my 5:15 am crew! Great job everyone in Circuit training today! Had some new faces - way to jump right in and tackle the rounds. It isn’t easy to get back into fitness when you’ve taken a break. #proudcoach
It is normal to have emotions, anxiety and fears arise (and sometimes more 🤮🤢) when things are uncomfortable; the good thing is it is only temporary and soon you’ll be mastering like a boss! 👊🏼👌🏼🙌🏼 #lovemyjob
🤸🏼♀️ABS+HIIT CIRCUIT ⤵️
🥇Weighted Decline Sit Ups x12
🥇Shoulder Taps x20
🥇Step Overs x25
4-5 rounds ~ 30sec btwn each round... GO
i’ve recently been implementing 2-3 HIIT circuits a week after my lifts and i’m LOVING IT!😍😍😍
if i’m ever questioning whether i put in enough work at the gym, HIIT definitely reassures me 😂
here’s a couple reasons it’s become such a craze🤪👇🏼
1. burns LOTS of calories in LESS time
2. increases metabolic rate for HOURS after exercise
3. supports FAT LOSS
4. supports MUSCLE GROWTH
5. can REDUCE blood pressure and heart rate
6. can IMPROVE oxygen consumption
1 1518 minutes ago
YES! ☝🏻☝🏻☝🏻 i found this statement scrolling through insta and wanted to share:
those extra 5-10 pounds, that place where your body naturally wants to be - that’s your life. that’s your late night pizza with your man, that sunday morning bottomless brunch, your favorite cupcake in the whole entire world because you wanted to treat yourself. those 5-10 pounds are your favorite memories, your unforgettable trips, your celebrations of life. those extra 5-10 pounds are your spontaneity, your freedom, your love.
keep on living beauties! #regram@thebirdspapaya#ubeautifulsoul
I could be a morning person...iffffff morning started at 10am. Just kidding!
Most days, by 10am... I've worked out, sent up some prayers, edited a wee bit on the upcoming NO BRAINERS magazine and wrapping up homeschooling with the Gillies. Um, why am I sharing this... because by 8pm I'm usually found comatose in my sweats. It's just LIFE.
Some of us are morning folks... others thrive with night owls. You do you, boo!
One thing that does RISE my energy levels is getting my workout done FIRST thing in the morning... well, maybe not FIRST thing. I like to have my pre-workout with some bible time. It's like my own "coffee talk with Jesus" except it's with a plant based pre-workout juice instead of coffee... and I'm reading the bible, not chit-chatting. But you feel me, right?
Whether you are a bird who caught a WORM or an OWL getting things done at night... make sure to schedule some time for you + a workout! Check #linkinprofile to see how I "schedule" my workouts!
But I'm curious... what's your favorite workout routine? are you a cross-fitter? barre-crusher? FTWFL peep? paddleboarder? snowboarder? TaeBo kicker? or shaking to some zumba? doing PiYo with Chalene?
there's so many options, what do YOU love to do for fitness?
Okay this circuit is KILLER. 5 rounds, all out 30 seconds and rest 30 seconds. Not pictured was a seated bike sprint. .
Minimal equipment needed. If you don’t have a bike you can do any other form of cardio (jump rope, treadmill sprint, rower). Also if you only have dumbbells feel free to do this workout with them instead. #sweatingforthewedding#teamhnsfitness#transformationtuesday#circuit#emom
ACTIVE VACATION MEAL DIARY ✅
This has been pretty much my go-to meal/snack setup. I mentioned this at the beginning of the trip, but my only nutritional goals have been to 1) Hit PROTEIN goal (140-150g) and 2) Stay close to overall calorie goal (1750-1900) depending on the day
1️⃣ Egg White Omelet with zucchini, red onion and mushrooms + caramel rice cake with peanut butter
2️⃣ Oatfit Oatmeal + @pescience protein (lodge snack)
3️⃣ @lillielovesmacros meat sauce recipe + asparagus. @fage yogurt + stevia and lots of berries
4️⃣ @one1brands bar + pistachios (snack on the slopes)
5️⃣ Dinner— we’ve eaten out and cooked in so it’s been a good mix! I’ve had an ahi tuna salad, we made salsa chicken and sides one night, but it’s been really easy to just eat within calories and some days fats are higher and some days carbs, but it’s an effortless way to stay on track and enjoy food!
Hope that’s helpful to you! I linked the dates of 1-1 coaching on my shop page, so if you’re interested— be sure to set an alarm as spots do go fast!
Comment below any questions and I’m happy to answer about the food diary or macro coaching! 👇🏼🖤
Kettlebell Total Body Sweat 💦 💪🏽 _
Each superset: 3 Rounds
50 seconds each exercise
10 seconds to switch to the next move
Double tap and save this if you need some fun KB ideas 🤗
All you need is one heavier and one lighter KB
1️⃣ KB Deadlift 2 ways, toes turned out, alternate w/ narrow stance (feet hip distance apart)
2️⃣ KB Swings single hand switches
1️⃣ Squat KB OHP, Reverse lunge OHP
2️⃣ Burpee, SA KB snatch
1️⃣ 4 Bent over, 1 Upright Row
2️⃣ KB Squat, knee up rotate (alternate sides)
If you’d like to see more workout videos, comment below and let me know what you’d like to see!! 🎦
I received a lot of compliments on my kettlebell moon tank from Zyia active during my workout today.
Finished 50 jump squats at the end of my hour functional circuit training courtesy of @madfitfamily 😳
For more info on the shirt contact @drtaragoodson
BODYWEIGHT HIIT 🔥
Add this to the end of your weight training session as a Tabata Style workout to burn them extra calories 😅🔥🔥
- High Knees
- Jumping Jacks
- Squat Jumps
- Shoulder Taps to Press Up
20 seconds work
10 seconds rest
Bringing you a fresh new workout from this weekend. Now, bare with me here, I’m trying to get better at 1️⃣filming myself and 2️⃣uploading these bad boys😅
So here it is my super sweaty💦full body circuit:
Kettle bell swings x15
Med ball wall slams x10/side
Tire flips x15 (not shown)
Db row x8/side
Split squat x12/leg
Trx pistol squats x15/leg (not shown)
No breaks between exercises, repeat 3-4x with 1 min rest between each circuit🤟🏽
Enjoy and let me know if you give it a go🤩
BREADED CHICKEN RECIPE!
This recipe is great because its quick, easy and simple! You can also put it with whatever you fancy!
1 cup of flour
Salt and Pepper
1 Tsp Paprika
1 cup of milk
4 chicken breasts
1 Tbsp of vegetable oil
Mix the flour, paprika, salt and pepper into a bowl (salt and pepper to preferred flavor). Then whisk the milk and eggs into another bowl.
Cut each chicken breast into 2 long pieces of chicken.
Then dip the chicken (one at a time) into the egg mixture covering the entire piece of chicken. Then cover the chicken in the flour mix (little tip use a folk to cover the chicken in flour or the flour will stick to your fingers not the chicken!). Fry the chicken in a pan of preheated oil. Wait until the chickens underside goes golden before turning them over and to make the other-side golden. Keep cooking till the chickens cooked all the way through! checkout my story for information on the 4 week training programs im selling for just £3 if they are no longer there just drop me a DM to find out more!
Post using the hashtag #LMFITNESS24 and tag me in your post for a chance to feature in my story!
Love doing circuit workouts when I’m on a time crunch and need to get in and out of the gym! It gets your heart rate up quick, minimal equipment& it’s effective!
I hope everyone had a great weekend! It’s a 3 day weekend for some 🙌🏻 We just got in a leg workout and are headed to the movies 📽 Packing some healthy snacks so I don’t give into the candy and popcorn hehe.
⚡️Up and overs.
w o r k o u t notes. .
here it is. the circuit you asked for. it may have taken me a few days to post it here, but, i hear you. always. so, let’s talk the details.
this is a two part workout. part 1 - treadmill intervals. start at 1% incline and work towards 15%. 30 second run, 30 second rest. during your 30 second break, add 1% incline. after 15 minutes [when you make it to 15%], start part 2 - circuit work. set the clock for 20 minutes and complete as many rounds as possible. 10 lunge, 10 squat & press combo [count squats for reps], 10 push up bird dog/tuck, 10 lateral lunge balance and curl, 10 burpee with lateral raise, 2 minute run. that’s it. sweat 💦 your heart ♥️ out.
sometimes i wonder why i film these videos real time 😛 it’s basically an extra round of work at the end of the workout 💀 t i r e d. .
save it. modify it. make it happen. and, have the best day, ladies and gents.
HAPPY VALENTINES DAY! WE LEAVE TOMORROWWWW! I have NO idea where the time has gone! 💨 💕 .
My workouts have been straight to the point this week in order to make sure I still have time for the craziness of last minute “to-do” list things 📝 ✈️ .
WORKOUT: Shoulders & Tabata 💦
1️⃣ SUPERSET: a. DB Side Laterals 4X15
2️⃣ b. DB Front Raise 4X15
3️⃣ SUPERSET: a. DB Shoulder Press 4X15
4️⃣ b. DB Upright Row 4X15
5️⃣ DB Rear Delt Fly 4X15
TABATA FINISHER💦 20 seconds on, 10 seconds off. Total of 4 minutes.
7️⃣ Mountain Climber
8️⃣ High Knees
9️⃣ Jumping Jacks
The app I use to time my Tabata and EMOMs is called “SmartWOD Timer”
I then finished with 30 minutes on the stair master for #30ForTheKids 💦
Let’s make it a GREAT day! AND I did get a notification that our bed is arriving today so fingers crossed! 🤞🏼 .
AH! WE LEAVE TOMORROW! .
99 28075 days ago
NAME WORKOUT CHALLENGE ⚡️⚡️
Spell out your name and complete the exercises associated with each letter!
Tag a friend and let me know how long it takes you. Feel free to use your last name as well..🔥
See some featured exercises in the next slide. 👉 Tag a friend to try it with you! Let me know what workout you get! 🙌
Pop outs • Pop downs • Lunges • Hop lunges • Butt kicks • High knees • Jumping jacks • Burpees • Plank jacks • Mountain climbers • Push planks • Chest taps • Squats • Jump squats • Kickups 💪