Your @armbrustprogym Colorado Cup Overall and Novice Overall bikini champion @linycici24.
Another #TeamElitePhysique 100% natural 👙 transformation 💪! This was an 11 week transformation with cardio never fasted, no two a days, and cardio started at 15 minutes 3 x weekly and maxed out at 21 minutes of HIIT 5 x weekly. Calories ranged from 1797 - 1386 and is already up to 2098 cals going through correctional phase of dieting before full off season gaining starts. That's high cals for someone who weighs just a bit over 90lbs! I can't wait to get one off season with Liny, the off season is under rated and where all the magic happens 💪! Another example of proper programming that allows a higher calorie approach with less cardio. Any "coach" can cardio you up, diet you down and shove drugs down your throat to get you results but it takes proper science to get great results in a maintainable way. Stop getting ripped and immediately gaining it all back, that's hard in your heart and simply unnecessary.
Liny went the extra mile and trained with and did private sessions with associate trainer and asst. coach IFBB bikini pro @juliajanelle_ifbb_pro and man did it show! She was also a regular at the weekly Armbrust Pro Gym posing classes where she learned how to pose in show scenarios with large groups.
Nothing like a morning sweat to start your day #EarlyBirdGetsTheWorm 🌞
Lately I've been thoroughly enjoying lifting and getting my cardio done in the AM. It helps to free up my day and mind for what's ahead🙌🏼 especially when you pair the rest of your morning with daily goal writing and planning and a nice cup of coffee 😋🙏🏼 #ReagainingMyMomemtum#HappyHumpDay
People here don't film their stuff much, which is fine, but I enjoy filming myself for a few reasons: 1) great way to look afterwards and see your form, 2) I enjoy putting up videos here because maybe just maybe I'll encourage someone else to work out that day or at least feel more motivated, 3) it forces me to hold myself to working out, because if I don't, I won't have anything to post, and 4) because it's my instagram and if I want to video myself, I'll do as I please. So, I'll just laugh off the people looking at me weirdly. 😁
Just showing off something we learned today in beginner's crossfit today. Setting the bar down a little strange because I was a bit too close to the box you see to the right (didn't move it because I was trying to film this quickly). Sumo deadlifts with a high pull. I had never *really* done sumo before because I'm a muuuuuuuch bigger fan of conventional deadlifts. Anyone else with me there? But, I really liked getting feedback on it, as I had never had someone form check me. Also, practicing that killing pull up motion because practice makes perfect, yo. 😊
A day out of the gym and still monkeying around... who said monkey bars were for kids?... it's not always about what you do in the gym, if you spend 4 hours on the gym over the week and the rest of the time say on your arse, you're results will be restricted... Ross and I regularly go out for walks, bike rides, etc where we can because it always feels so good to be outdoors, plus its cardio without the cardio feels (who honestly likes a treadmill or static bike sweat)... Get out and about, see more and enjoy life!!! #outdoors#cardio#relaxed
Today was mentally hard for me, my mind definitely got the best of me today. I kept hitting the snooze button & I honestly was going to skip my workout. Gave myself a prep talk, took my go go juice then got it done! Look we're all going to have those days where we don't want to do it. You have to push through your excuses and remember your WHY! #happyhumpday
20 min lower body workout 🍑🔥🔥. These are some of my staple go to exercises .
The combination of the different styles of lunges and squats target the glutes, the dreaded inner thigh as well as the quads.
My secret weapons in my never ending battle against gravity 💪😜 It's a quick session just 20 mins and your done....I did the ab wheel afterwards for 10 mins 😇😅 I used 15lbs weights but you can go lighter or don't use a weight ....just give it a go 😁 🔸15 reps per exercise/ leg 🔸Forward & reverse lunges 🔸Sumo squats 🔸Side lunge to curtesy lunge 🔸Remember to squeeze ur butt !! 🔸Repeat 3 times. #legs#buttworkout#freeweights#workoutcoach#homeWorkOuts#noexcuse
Today is my favorite workout day so I'm celebrating with a juicy nectarine! 😂😛Wednesday's are the days I do my #bbgstronger arms workout + my coworker's crossfit class. So much fun and I'm always spent at the end of the day. I love the feeling after a great day working out. Last week I was the first one done with the class, so I'm hoping I can do it again! I love mixing up my workouts and having fun! What are some of your favorite workouts or classes you do? 💦💪🏼👏🏼