Check out our recent blog post and find out how to ⠀
W I N class passes to some of our favourite fitness studios! * ⠀
Link in bio. ⠀
Good luck! ⠀
*Giveaway open to Canadian residents only ⠀
Round 2 and getting no where near quicker getting in these god dam cables 😅😅😂😂🤣🤣
7 1412 days ago
BACK ATTACK 💪🏼
Hope you guys enjoy this full back workout!
Don’t forget to double tap 💗
1. Barbell bent over rows
2. Band assisted pull ups
3. Cable pulldowns
4. Seated rows
5. 10 wide grip lat pulldowns SS 10 close grip lat pulldowns
6. Single arm pulldowns
7. Single arm bent over rows
8. Dumbbell pullovers
7 1598:50 PM Feb 8, 2019
FULL SHOULDER DAY! 💪🏼 Swipe ⬅️ to see supersets!
1. Barbell overhead press
2. Dumbbell press superset with dumbbell lateral raises
3. Cable strict press superset with barbell upright rows
4. Cable rear delt crosses superset with front plate raises
Happy Hump Day 🐪 Legs & Butt Are So Sore From Yesterday’s Leg Day Circuit I Can’t Walk So I Figured I’d Share It With Ya! Hit This Circuit 3 Times For Pain Lol ⏩⏩ _
1️⃣ Kettlebell Sumo Squats
2️⃣ Lunges With Dumbbells
3️⃣ Calf Raises With A Kettlebell
4️⃣ Curtsy Lunges
5️⃣ Kettlebell Squats
6️⃣ Kettlebell Stiff Leg Deadlifts
7️⃣ Lunge Kicks
8️⃣ Butt Lifts
9️⃣ Step Ups With Kettlebells
6 1935:28 PM Jan 9, 2019
Looking To Take A Break From Caffeine In Pre-Workouts?... 1st Phorm’s AlphaCre HD is Your New Best Friend! @1stphorm
Whether you train at night, are sensitive to caffeine or just want to take a break... AlphaCre HD should be your new Stimulant Free Pre-Workout! I know what you’re thinking... “Stimulant Free, What’s The Point?!” _
Here’s What’s In It & Why It Works:
🔺 Beta-Alanine: Produces carnosine (your bodies natural lactic acid buffer during intense training). Which means... you will have increased endurance, reduced soreness and you will see improvements in post-workout recovery. 🔺 Creatine Monohydrate: Helps recycle your energy more quickly, increases endurance output and helps you train longer & harder. ***CREATINE IS GOOD FOR BOTH GENDERS*** Creatine also increases lean muscle mass and speeds up recovery time!
I’ve been taking this for the past week and I see a huge difference! Better pump and longer workout sessions without fatigue. For the best results take a scoop even on non-training days!
Link for this product is in my bio! HAPPY LIFTING 💪
2 2368:36 PM Dec 27, 2018
Christmas Eve Lift 🎄
2 2227:45 PM Dec 24, 2018
Happy Saturday Everyone! 2 1/2 more days until Christmas who else is ready 🎅. _
Had a killer leg day yesterday. Hit 205lbs for squat and 420lbs for leg press and I can barely walk today 😂
I did a killer leg circuit to finish off my workout that I wanted to share with everyone! Swipe to kill your legs! ⏩ Have An Awesome Weekend!
🎄 10 Pause Squats 🎄 10 Narrow Stance Squats
🎄 5 Cursty Squats Each Leg
🎄 10 Front Squats
🎄5 Lunges Each Leg
🎄 10 Squats
4 2675:57 PM Dec 22, 2018
8 Week Arm Workout Program Comin’ Your Way... Giving Away One Program For Free! Message Me To Enter, Winner Announced Tomorrow!!
1 2931:07 AM Dec 19, 2018
Hype It’s Friday, My Arms Are Dead 💪 The Pump Is Real Today ⬇️
10 TIPS TO TONING:
1️⃣Eat Consistently, Keep That Metabolism Working
2️⃣Protein, Protein & More Protein... I Can’t Stress It Enough
3️⃣ Train Hard & Don’t Give Up
4️⃣Lift Heavy With A Lot of Reps or Until Fail
5️⃣ Limit Alcohol Intake
6️⃣ Drink Lots of Water
7️⃣ Dedicate One Body Part per Day: Chest, Arms, Back, Shoulders & Legs (I do it in that order)
8️⃣ Choose Healthier Options
9️⃣ Hit An Ab Circuit Each Day
🔟 Supersets Are Your New Best Friend
Confidence, Consistency & Patience. Results Aren’t Instant But If You Work Hard & Don’t Give Up... Anyone Can Do It. Happy Friday ⭐️
4 2823:33 AM Dec 15, 2018
We LOVE Boise!🏔❄️✨
10 12411:23 PM Dec 4, 2018
Buying The Incredibles 2 movie it's only right to get dressed up, pop some popcorn & make a movie night out of it! #MyTwinieTwinTwins 🎬🍿♥️✨
“Hard work beats talent, when talent doesn’t work hard” do you agree?
This has been my motto since I can remember🙏🏽📄
I’ve never really been amazingly good at anything on the first go.
New skills don’t come easily for me.
Never really been naturally “gifted” 🤷🏽♀️
But the one thing I have going for me?
DETERMINATION & PERSERVERANCE 🔥
Once I set my sights on something, there’s a “fire” that burns within me and forces me to fight until I can get it.
I know that if I want to reach my goals, I can’t just sit still and wait for it to fall into my lap.
Instead, I know that I have to give my ALL and that I CANT STOP until I’ve done my absolute best to work towards my goal 💪🏽
And funnily enough?
This method has never, ever failed me in the last.
If you’re willing to put in the work, nothing is out of your limits. 👊🏽
Primera vez como internacional representando a COLOMBIA con motivo del Suramericano de Cross Country en Guayaquil- Ecuador.
Cada hora, minuto, segundo hasta aquí ha valido la pena. Es un sueño, un privilegio vestir esta camiseta. No se imaginan lo que se siente.
Vamos a dejarnos la piel!🔥🔥🔥
“With god all things are possible”
42 289an hour ago
THIS IS MY FAVOURITE PHOTO I HAVE EVER TAKEN - on our trip back in 2017
🔥Wrist Mobility For Handstands🔥
So many people want to perform the sexy moves such as handstands and Olympic lifts. They do not realize that they need to put in the work to build a solid foundation in each joint. In this specific post we are covering the wrist as the wrist is very important for handstands. If you do not have adequate wrist extension mobility then your body will compensate to complete the movement and you will end up with pain and poor movement patterns in the long run.
You need a minimum of 90 degrees of wrist extension to perform a handstand. This is the minimum, but we always recomend having a buffer of extra motion so I would say 100 degrees is preferred. It is also important to make sure you have both passive and active mobility in the joint.
To perform, follow the picture and make sure your forearm remains parallel to the ground.
I know my handstand is not that great, but this post is to talk about the required wrist mobility to perform a handstand and not the quality of my handstand.