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HAMMIE  ISOLATIONS 👌
Try these isolation exercises to get that ROUNDED hamstring we all love so much 💯
Probably one of my last muscles groups to develop were my hamstrings. I think genetically I just was not blessed with nice, rounded hammies, but I always wanted them SO bad 😏 Then one day I decided to do uni-lateral curls on the hamstring machine and I can’t even tell you how sore 😫I was the next day. PROBLEM SOLVED❗️
Try these awesome exercises to transform your legs 👯‍♂️
✅Kick-backs with weights ✅Side kicks
✅Single leg thrusts ✅Thrusts 
TIP: You can do these with ankle weights also or even no weight if you are a beginner. Remember to go slow and SQUEEZE 🔝
#janine_delaney @janine_delaney #jumpropequeen #fitnessinspiration #fitnessmotivation #fitspo #fitnessjourney #gymgirl #fitness #fitgirl #exercisevids
HAMMIE ISOLATIONS 👌 Try these isolation exercises to get that ROUNDED hamstring we all love so much 💯 Probably one of my last muscles groups to develop were my hamstrings. I think genetically I just was not blessed with nice, rounded hammies, but I always wanted them SO bad 😏 Then one day I decided to do uni-lateral curls on the hamstring machine and I can’t even tell you how sore 😫I was the next day. PROBLEM SOLVED❗️ Try these awesome exercises to transform your legs 👯‍♂️ ✅Kick-backs with weights ✅Side kicks ✅Single leg thrusts ✅Thrusts TIP: You can do these with ankle weights also or even no weight if you are a beginner. Remember to go slow and SQUEEZE 🔝 #janine_delaney  @janine_delaney #jumpropequeen  #fitnessinspiration  #fitnessmotivation  #fitspo  #fitnessjourney  #gymgirl  #fitness  #fitgirl  #exercisevids 
#JustMoveChallenge ‼️
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Yoooo @justtrain and @cody.boomboom you guys are up first!
🥇For all of My Ultimate Training & Nutritional Programs Click the link on My BIO (Profile).
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Free load woodchop not only works your Abs, but also great for Arms 💪🏼 Do 5⃣ Sets 🔟 Reps each side (try 10Kg Ball, Plate or Kettlebell, whatever’s available) If 10Kg is to heavy try 5 or 8kg.
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Drive ball from the side of your hips over crossing to the opposite side of your shoulder.💪🏽
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🤗Share your work videos with me by posting on your Instagram and using hashtag #TrainwithAndreia I will like, comment and share  Instagram stories 🤗
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#trainlikeagirl #fitgirlcode #coreworkout #coreexercise #armsworkout #fullbodyworkout #dubaiblog #dubaiwomen #dubaimums #dubailadiesclub #dubailifestyle
🥇For all of My Ultimate Training & Nutritional Programs Click the link on My BIO (Profile). . Free load woodchop not only works your Abs, but also great for Arms 💪🏼 Do 5⃣ Sets 🔟 Reps each side (try 10Kg Ball, Plate or Kettlebell, whatever’s available) If 10Kg is to heavy try 5 or 8kg. . Drive ball from the side of your hips over crossing to the opposite side of your shoulder.💪🏽 . 🤗Share your work videos with me by posting on your Instagram and using hashtag #TrainwithAndreia  I will like, comment and share Instagram stories 🤗 . . . . . #trainlikeagirl  #fitgirlcode  #coreworkout  #coreexercise  #armsworkout  #fullbodyworkout  #dubaiblog  #dubaiwomen  #dubaimums  #dubailadiesclub  #dubailifestyle 
You guys, i’ve been slacking lately. With all the kids soccer and hockey, the starting of holiday events, me trying to get my #workoutvids launched for you in January and everything else that falls under “mom duties” I swear, I’m a little looney at times 🤪. Here is a great #fullbodyworkout you can do at home using a #stool or #stepper and a #band 🤸🏻‍♀️I did 1 min of each x 5 rounds *try to keep the knees behind the toes or above the ankles and keep your chest up.  Don’t forget to pull your belly to your spine and use your breath for #Power 💪🏼 You can always modify the exercises by walking up instead of hopping but stay in a low squat and try not to let the knees buckle inwards.. by countering the pressure of the band (pushing the legs outward against the band). Have an amazing Sunday!  I’m off to my son’s hockey game and then on to my daughter’s soccer game 🏒⚽️ 😉

#yg12 #ninjamom #bodyMA #carmelrodriguez •
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#homeworkout #nogym #powermovement #kip #trainer #squats #bandworkout #calisthenics #handstand #barefoottraining #legs #legday #plyos #homeabs #fitgirlvideos #fitmom #fitgirlsworldwide
You guys, i’ve been slacking lately. With all the kids soccer and hockey, the starting of holiday events, me trying to get my #workoutvids  launched for you in January and everything else that falls under “mom duties” I swear, I’m a little looney at times 🤪. Here is a great #fullbodyworkout  you can do at home using a #stool  or #stepper  and a #band  🤸🏻‍♀️I did 1 min of each x 5 rounds *try to keep the knees behind the toes or above the ankles and keep your chest up. Don’t forget to pull your belly to your spine and use your breath for #Power  💪🏼 You can always modify the exercises by walking up instead of hopping but stay in a low squat and try not to let the knees buckle inwards.. by countering the pressure of the band (pushing the legs outward against the band). Have an amazing Sunday! I’m off to my son’s hockey game and then on to my daughter’s soccer game 🏒⚽️ 😉 #yg12  #ninjamom  #bodyMA  #carmelrodriguez  • • • • • #homeworkout  #nogym  #powermovement  #kip  #trainer  #squats  #bandworkout  #calisthenics  #handstand  #barefoottraining  #legs  #legday  #plyos  #homeabs  #fitgirlvideos  #fitmom  #fitgirlsworldwide 
She’s not heavy, she’s my daughter 😌 A1) 4 x 10 squats @ 85kg
B1) 3 x 10 pullups
C1) 3 x 10 shoulder press @ 35kg
D1) 3 x legcurl dropset
E1) 3 x 15 seated row
E2) 3 x 15 pushups @ 10kg
F1) 2 x 20+20 miniband kick back
F2) 2 x 20+20 miniband side kick
#fullbodyworkout #keepinitsimple
She’s not heavy, she’s my daughter 😌 A1) 4 x 10 squats @ 85kg B1) 3 x 10 pullups C1) 3 x 10 shoulder press @ 35kg D1) 3 x legcurl dropset E1) 3 x 15 seated row E2) 3 x 15 pushups @ 10kg F1) 2 x 20+20 miniband kick back F2) 2 x 20+20 miniband side kick #fullbodyworkout  #keepinitsimple 
Your feel good Monday morning fix ✨
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👯‍♂️: @satyayogawear
Your feel good Monday morning fix ✨ . . 👯‍♂️: @satyayogawear
Wall workout👌🏽
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Via:@lafitara #athomeworkout #nogymnoproblem #fullbodyworkout #afrogirlfitness
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Total Body Circuit Workout!
1️⃣ Lying Down DB Hamstring Curls
2️⃣ DB Skull Crushers
3️⃣ Bench Push-ups
4️⃣ Squat & Press
5️⃣ Tricep Dip Toe Tap
6️⃣ Hand To Knee Tapa
7️⃣ Single Leg, Leg Lifts
Complete each exercise for 50s, take a 1-2 min rest & repeat for as many rounds as you can!
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Supplements during my workout:
👉🏻1/2 scoop Blue Raspberry Pre Workout
👉🏻1 scoop Guava Nectarine BCAAS to help with endurance & recovery.
👉🏻1 scoop Pure Rebuild after my workout to assist in the recovery process, provide my body with electrolytes and help support strength, power & endurance
✖️Discount code: "LORNA"
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TAG A FRIEND YOU WANT TO TRY THIS WITH!👭
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Leggings: @jfitnesswear
✖️Discount code - "LORNA15"
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Song by @themarklindsayz
⠀⠀ Total Body Circuit Workout! 1️⃣ Lying Down DB Hamstring Curls 2️⃣ DB Skull Crushers 3️⃣ Bench Push-ups 4️⃣ Squat & Press 5️⃣ Tricep Dip Toe Tap 6️⃣ Hand To Knee Tapa 7️⃣ Single Leg, Leg Lifts Complete each exercise for 50s, take a 1-2 min rest & repeat for as many rounds as you can! ⠀⠀ Supplements during my workout: 👉🏻1/2 scoop Blue Raspberry Pre Workout 👉🏻1 scoop Guava Nectarine BCAAS to help with endurance & recovery. 👉🏻1 scoop Pure Rebuild after my workout to assist in the recovery process, provide my body with electrolytes and help support strength, power & endurance ✖️Discount code: "LORNA" ⠀⠀ TAG A FRIEND YOU WANT TO TRY THIS WITH!👭 ⠀⠀ Leggings: @jfitnesswear ✖️Discount code - "LORNA15" ⠀⠀ Song by @themarklindsayz
Just Get Started!  You Will Get Better The More You Do It!
Just Get Started! You Will Get Better The More You Do It!
Preparing for the monthly midnight ritual #matured #readyforfun #deep #moaning #moist #fullbodyworkout
Team work makes the dream work! The morning crew showed up strong today and put in some serious work! Have you worked out yet? Sign up for class with Andre at 5:30, 6:30, and 7:30pm or Tiana tomorrow at 9:30am 🙌
Team work makes the dream work! The morning crew showed up strong today and put in some serious work! Have you worked out yet? Sign up for class with Andre at 5:30, 6:30, and 7:30pm or Tiana tomorrow at 9:30am 🙌
Sharon crushing it at 6am before work.  No excuses just hard work.

Song: Own Your World by @hatebreedofficial  #exercise #fitness #morningworkout
#trainingforlife #workout
#hardworkanddedication
#strength #cardio #abs
 #fullbodyworkout
#kpfitnessresults
#heavymetalstrengthandfitness
#hatebreed #heavymetal 
#ownyourworld
#Mississauga #Canada
360 Degree covers

Follow @firefoxxaccessories @wheels_under_myboot @mobilecoverworld @mobilefashionworld #mobile #mobilecoverindia #mobilelovers #mobilecovers #mobilecases #mobilecase #phonecases #phonecovers #phonecover #iphone8 #redmi #collegedays #college #finalyear #red #colourfull #colour #colours #fullbodyworkout #safety #bestcover #bestcase #smartphone @screen_grip @smartphone2torials #smartphone #smartphonelovers #gadget #gadgets
Morning story titled: “FINDING AN OPEN GYM AT 3:45AM” .
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Seriously!!! Woke up this morning headed to the gym only to find them jokas was closed!! Check out my morning escapade on my IG story! 🙄 .
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Fitting the gym into my daily routine has become the biggest hassle! I’m sure ALL the mommies can agree!! Our regular routine is always pushed to the side because of our main priorities... OUR CHILDREN. Whelp this mornings escapade is dedicated to all the moms who still try to make it happen! Cheers to you!
Morning story titled: “FINDING AN OPEN GYM AT 3:45AM” . . . Seriously!!! Woke up this morning headed to the gym only to find them jokas was closed!! Check out my morning escapade on my IG story! 🙄 . . . Fitting the gym into my daily routine has become the biggest hassle! I’m sure ALL the mommies can agree!! Our regular routine is always pushed to the side because of our main priorities... OUR CHILDREN. Whelp this mornings escapade is dedicated to all the moms who still try to make it happen! Cheers to you!
Got in this quick at home workout yesterday while JJ was sleeping!
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▪️8-10 lateral lunges per leg
▪️12 single arm shoulder press (palm inward)
▪️10 dumbbell sumo squats with a 4-3-1 tempo
▪️15 one arm dumbbell rows
▪️10 single legged glute bridge with foot elevated
🔸Set a timer for 20-30 minutes and complete as many rounds as you can, as fast as possible!
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The weight and intensity is just a fraction of what I normally do, but finding ways to get my endorphins rushing and make my body feel good from home in the meantime has been key these last couple of weeks.
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My 6 week postpartum check up is today which means I’ll be back in the gym soon!!! I’m excited and READY to say the least! 🙃🏋🏽‍♀️
Got in this quick at home workout yesterday while JJ was sleeping! • • ▪️8-10 lateral lunges per leg ▪️12 single arm shoulder press (palm inward) ▪️10 dumbbell sumo squats with a 4-3-1 tempo ▪️15 one arm dumbbell rows ▪️10 single legged glute bridge with foot elevated 🔸Set a timer for 20-30 minutes and complete as many rounds as you can, as fast as possible! • • The weight and intensity is just a fraction of what I normally do, but finding ways to get my endorphins rushing and make my body feel good from home in the meantime has been key these last couple of weeks. • • My 6 week postpartum check up is today which means I’ll be back in the gym soon!!! I’m excited and READY to say the least! 🙃🏋🏽‍♀️
Need help losing belly fat❓ 🙌
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✔️ Want your clothes to fit better❓ 👗
✔️ Want to feel sexier & more confident❓ 👙
✔️ Want to have lessen the risk of having a stroke & heart disease❓ 💗
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🆓 Free flat tummy report 💯
➡️ Tap link in bio: @fatburnnation
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Burning belly fat is not magic 🔮
Discover 5 simple tips for a flatter belly❗
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Follow @fatburnnation
Follow @fatburnnation
Follow @fatburnnation
Need help losing belly fat❓ 🙌 - ✔️ Want your clothes to fit better❓ 👗 ✔️ Want to feel sexier & more confident❓ 👙 ✔️ Want to have lessen the risk of having a stroke & heart disease❓ 💗 - 🆓 Free flat tummy report 💯 ➡️ Tap link in bio: @fatburnnation - Burning belly fat is not magic 🔮 Discover 5 simple tips for a flatter belly❗ - Follow @fatburnnation Follow @fatburnnation Follow @fatburnnation
Want big traps? ⬇️
Follow @extend_your_youth for more fitness guides.
#muscle #workout #fitness #fit #abs #legs #triceps #chest #fullbodyworkout #health #fitlife #motivation  #body  #bodybuilding #active #you #traps
Gym vibes 💪🏽🏋🏽‍♀️💙
Gym vibes 💪🏽🏋🏽‍♀️💙
Today’s workout was #yoga. This is honestly such a good fully body workout! I found it on YouTube... it’s called “Morning workout yoga ❤️ better than the gym” I have such tight shoulders and this is great for that along with a killer short workout 🤘🏼
Today’s workout was #yoga . This is honestly such a good fully body workout! I found it on YouTube... it’s called “Morning workout yoga ❤️ better than the gym” I have such tight shoulders and this is great for that along with a killer short workout 🤘🏼
WOAH this girl is freaking ready for Christmas break 🙈 is anyone else feeling super overwhelmed this time of year ?! It's a GREAT time of year, I love Christmas 🎄 but it can definitely be HARD to balance work, life, parties, family, travel and a business 👉 and that's just me being real. I'm not over here in rainbow land where everything is sunshine y'all (Wish I was 😂) I'm right there with anyone else who has found that November and December have had some serious challenges!
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BUT the most important thing I can do (and YOU can do) is to continue to put ourselves first.
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That's not selfish, it's absolutely necessary. You can't give what you don't have 💕 So take time to fill up your love tank with exercise, meditation, prayer, family, puppies - whatever makes you feel HAPPY and relaxed even during the craziest time of the year 😊☄
WOAH this girl is freaking ready for Christmas break 🙈 is anyone else feeling super overwhelmed this time of year ?! It's a GREAT time of year, I love Christmas 🎄 but it can definitely be HARD to balance work, life, parties, family, travel and a business 👉 and that's just me being real. I'm not over here in rainbow land where everything is sunshine y'all (Wish I was 😂) I'm right there with anyone else who has found that November and December have had some serious challenges! - BUT the most important thing I can do (and YOU can do) is to continue to put ourselves first. - That's not selfish, it's absolutely necessary. You can't give what you don't have 💕 So take time to fill up your love tank with exercise, meditation, prayer, family, puppies - whatever makes you feel HAPPY and relaxed even during the craziest time of the year 😊☄
VMX THREE60
Experience dynamic resistance rope training with the Marpo VMX THREE60 Rope Trainer. This multi-user, multi-mode, multi-functional training system allows for competitive team challenges and multi-user training sessions
#marpokinetics #marpo #fullbodyworkout #circuittraining #crossfit #bodybuilding #cardio #cardioworkout #upperbodyworkout #lowerbodyworkout #coreworkout #ropeworkout #ropetraining #usa #mma #boxing #selfdefensetraining #health #gym
VMX THREE60 Experience dynamic resistance rope training with the Marpo VMX THREE60 Rope Trainer. This multi-user, multi-mode, multi-functional training system allows for competitive team challenges and multi-user training sessions #marpokinetics  #marpo  #fullbodyworkout  #circuittraining  #crossfit  #bodybuilding  #cardio  #cardioworkout  #upperbodyworkout  #lowerbodyworkout  #coreworkout  #ropeworkout  #ropetraining  #usa  #mma  #boxing  #selfdefensetraining  #health  #gym 
Core and full body motivation.

#getgefit #core #fullbodyworkout
Master Khoo showing off some #skills! 💪🏼💪🏼💪🏼 Damn this #oldman can #jump !
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#tntkickboxing #tnthartamas #kickboxing #drills #fitness #stretches #warmup #groupclass #resistancetraining #cardio #personaltrainer #personaltraining #awesomeworkout #fullbodyworkout #bfitbcool
ICE COLD CIRCUIT
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Perform each exercise for 50 Seconds on each side with 10 Seconds Rest in between sets. Repeat 7x Without Stopping. -
⚀Explosive Rotational Wall Blast
⚀Off Set KB Chest Press
⚀Explosive Pass Wall Blast
⚀KB Lawn Mower Crank
⚀Explosive Overhead Wall Blast
⚀High Band Time Under Tension Biceps Curl -
What have you stapled today? Staple This! #JustTrain #JustMoveChallenge
ICE COLD CIRCUIT - Perform each exercise for 50 Seconds on each side with 10 Seconds Rest in between sets. Repeat 7x Without Stopping. - ⚀Explosive Rotational Wall Blast ⚀Off Set KB Chest Press ⚀Explosive Pass Wall Blast ⚀KB Lawn Mower Crank ⚀Explosive Overhead Wall Blast ⚀High Band Time Under Tension Biceps Curl - What have you stapled today? Staple This! #JustTrain  #JustMoveChallenge 
Dont follow others blindly..
Follow according to your body type
#fullbodyworkout #bodytypes #gainpost #gaintrick #fitness #stayfit #issacertified #fitnessexpert #personaldiet#workout #motivation #gymlovers #begginer #results #expertadvice #goals
Did you know? 
Boxing for health is one of the best types of way to get in shape. A single punched uses muscles starting from your feet all the way up to your arms! 
#fullbodyworkout  #UFCGymMahopac #Traindifferent #Weareufcgym #UFCGym #fitness #Mahopacfitness #Mahopac #MahopacNy #Boxing #kickboxing #MMA #BJJ #DUT #health #healthyliving #cutzone #carmelfitness #carmel #fitspo #boxer #punch #
TONIGHT- 5:30 workout with Stefanie.  Let’s do this. #pilatesforeverything #pilateslovers #fullbodyworkout #kikipilates #bostonnorthfitnesscenter
This week is all about powering through...take advantage of our holiday season swims and do something more.  Learn to swim, get back into a routine, or hit those fitness goals.  Let’s go!  630 & 7pm @ turkey thicket this Thursday #freestyleswimdc #freestyle #dcpr #fitdistrict #fitness #workout #workoutmotivation #swimmer #swimming #fitnessmotivation  #fitnesslife  #swim #swimmerlife #swimmingpool #dc #groupswimming #community #crosstrain #lessons #technique #instaswim  #swimmingtips #meetusonthedeck #fullbodyworkout
This week is all about powering through...take advantage of our holiday season swims and do something more. Learn to swim, get back into a routine, or hit those fitness goals. Let’s go! 630 & 7pm @ turkey thicket this Thursday #freestyleswimdc  #freestyle  #dcpr  #fitdistrict  #fitness  #workout  #workoutmotivation  #swimmer  #swimming  #fitnessmotivation  #fitnesslife  #swim  #swimmerlife  #swimmingpool  #dc  #groupswimming  #community  #crosstrain  #lessons  #technique  #instaswim  #swimmingtips  #meetusonthedeck  #fullbodyworkout 
Having strong healthy shoulders are important for lifting things overhead and being able to move your arms without pain. #painfree #painfreeshoulders #shoulderpain #shoulderday #pushpull #pushday #delts #muscle #fatloss #cardio #mobility #barbell #dumbbell #warmup #easywarmup #easyworkout #upperbodyworkout #fullbodyworkout #shoulderworkout #fitness
It’s sign-up time. Opening weekend is just a few days away and classes are filling up fast. @barrysbootcamp #uptowndallas #westvillagedallas #dallastx #openingweekend #trainhard #barrysdallas #barrysdoesdallas #fitnessmotivation #fitspo #fitspiration #cardio #abs #lifting #fullbodyworkout #214 #signsup #ripped #strength #blessed #loveyourself
They were right...you don’t need a gym to exercise 😉. Thank you winter for giving us a reason to exercise! #snowshovellingworkout #fullbodyworkout #ihadwaytoomuchfun #pfcnutritionandwellness #whereyourjourneybegins
Booty call 🍑🔥 #loopband #elasticband #theraband #liftthatbooty #pilatesinaspen #pilatesstudio #aspencolorado #fullbodyworkout #gluts #pilatesprops inspired by @goneadventuringpilates
50 orang latihan hari ini, kalian kapan? 
Mau gabung? Langsung aja ke #TamanDharmaWanita (samping @tvri_sumsel )

GMaps :
https://goo.gl/maps/QeaCcwhuUmT2

Selasa & Kamis : 
7 PM until drop

Minggu : 
7 AM until drop. 
Sampai jumpa di lokasi ya guys!

Stay strong!

#SriwijayaCalisthenics

#StreetWorkoutIndonesia
#SWID

#RoadToAsianGames2018
#AsianGames2018

#bdkpalembangnian #palembangup #bg_plgkece #palembangpunyokito #sumselkekinian #palembangkitogalo

#workout #postworkout #workoutmotivation #workouttime #iworkout #homeworkout #morningworkout #afterworkout  #workoutathome #workoutflow #workoutgear #absworkout #coreworkout #workoutoftheday #fullbodyworkout #instaworkout #streetworkout
50 orang latihan hari ini, kalian kapan? Mau gabung? Langsung aja ke #TamanDharmaWanita  (samping @tvri_sumsel ) GMaps : https://goo.gl/maps/QeaCcwhuUmT2 Selasa & Kamis : 7 PM until drop Minggu : 7 AM until drop. Sampai jumpa di lokasi ya guys! Stay strong! #SriwijayaCalisthenics  #StreetWorkoutIndonesia  #SWID  #RoadToAsianGames2018  #AsianGames2018  #bdkpalembangnian  #palembangup  #bg_plgkece  #palembangpunyokito  #sumselkekinian  #palembangkitogalo  #workout  #postworkout  #workoutmotivation  #workouttime  #iworkout  #homeworkout  #morningworkout  #afterworkout   #workoutathome  #workoutflow  #workoutgear  #absworkout  #coreworkout  #workoutoftheday  #fullbodyworkout  #instaworkout  #streetworkout 
Total Body Medicine Ball Workout @lornaperozzofitness !
1️⃣ Roll To Squat x10
2️⃣ Single Leg Split Squat Jump x8/side
3️⃣ Plank Toe Taps x10/side
4️⃣ Low Squat Push Press x12
5️⃣ Push-ups x10
6️⃣ Chest Press Throw x15
7️⃣ Single Leg Medicine Ball Glute Bridge
Complete as many rounds as you can!
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Leggings: @jfitnesswear
Discount code - "LORNA15"
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TAG A FRIEND YOU WANT TO TRY THIS WITH!👭
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Ps, @1upnutrition came out with an all natural line including protein, superfood greens & BCAAS.
I'm really making a huge focus on my metabolism, hormones & gut health so I am so excited about this!
If you're a vegan, lactose intolerant or are looking for an all natural product, I highly recommend these!
✖️discount code "LORNA"
Total Body Medicine Ball Workout @lornaperozzofitness ! 1️⃣ Roll To Squat x10 2️⃣ Single Leg Split Squat Jump x8/side 3️⃣ Plank Toe Taps x10/side 4️⃣ Low Squat Push Press x12 5️⃣ Push-ups x10 6️⃣ Chest Press Throw x15 7️⃣ Single Leg Medicine Ball Glute Bridge Complete as many rounds as you can! ⠀⠀ Leggings: @jfitnesswear Discount code - "LORNA15" ⠀⠀ TAG A FRIEND YOU WANT TO TRY THIS WITH!👭 ⠀⠀ Ps, @1upnutrition came out with an all natural line including protein, superfood greens & BCAAS. I'm really making a huge focus on my metabolism, hormones & gut health so I am so excited about this! If you're a vegan, lactose intolerant or are looking for an all natural product, I highly recommend these! ✖️discount code "LORNA"
***HOW TO DESIGN A WORKOUT***
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When I talk to prospective clients, one of the first questions I ask is: Why you haven’t been able to do get in shape on your own?  What are your roadblocks?
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This gives me some good insight into how I can best help them.  One of the biggest issues is not knowing what exercises to do, in what order, for how many sets and reps.  Too often, people are going to the gym with good intentions, and just fiddling around with their phone and picking random machines to do.  NOT the path to optimal results.
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The key is KIS: Keep it Simple (no need to call you stupid, cuz that’s degrading 😉)
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1️⃣ Pick a pushing exercise – like a push up or a bench press.
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2️⃣ Now pick a pulling exercise like a lat pulldown or a dumbbell row.
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3️⃣ Finally, pick a compound lower body exercise like a squat or deadlift.
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That’s it.  Lickety Split.
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If you do this, you’re 90% there.  As far as order, it doesn’t really matter, but if I had to choose, I would do my lower body exercise first, followed by the pulling exercise, and finishing with the push.  The lower body exercise will typically be the most challenging and engage the most muscle groups, so doing it first makes sense.  I typically program pulls before pushes because 90% of people need to engage their back muscles more than the chest and shoulders – mainly to promote better posture. 
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You could start with 4 sets of 10-12 reps and work from there.  I like using this basic template and changing exercises and rep ranges for 3 days/week.
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If you’re wondering where the direct arm work, conditioning, and core exercises are, well, all that stuff should be icing on the cake.  It shouldn’t take the place of the basics.  Add that stuff in if you want to or if you have time. 
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If you’re wondering why I didn’t design a chest day, a leg day, a shoulder day, etc.  It’s because 95% of people don’t need body part workouts.  It’s completely unnecessary unless you’re pretty advanced or are working out 5-6 days/week.
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Try out these tips and let me know how you design your workouts below 👇😎
***HOW TO DESIGN A WORKOUT*** # When I talk to prospective clients, one of the first questions I ask is: Why you haven’t been able to do get in shape on your own? What are your roadblocks? # This gives me some good insight into how I can best help them. One of the biggest issues is not knowing what exercises to do, in what order, for how many sets and reps. Too often, people are going to the gym with good intentions, and just fiddling around with their phone and picking random machines to do. NOT the path to optimal results. # The key is KIS: Keep it Simple (no need to call you stupid, cuz that’s degrading 😉) # 1️⃣ Pick a pushing exercise – like a push up or a bench press. # 2️⃣ Now pick a pulling exercise like a lat pulldown or a dumbbell row. # 3️⃣ Finally, pick a compound lower body exercise like a squat or deadlift. # That’s it. Lickety Split. # If you do this, you’re 90% there. As far as order, it doesn’t really matter, but if I had to choose, I would do my lower body exercise first, followed by the pulling exercise, and finishing with the push. The lower body exercise will typically be the most challenging and engage the most muscle groups, so doing it first makes sense. I typically program pulls before pushes because 90% of people need to engage their back muscles more than the chest and shoulders – mainly to promote better posture. # You could start with 4 sets of 10-12 reps and work from there. I like using this basic template and changing exercises and rep ranges for 3 days/week. # If you’re wondering where the direct arm work, conditioning, and core exercises are, well, all that stuff should be icing on the cake. It shouldn’t take the place of the basics. Add that stuff in if you want to or if you have time. # If you’re wondering why I didn’t design a chest day, a leg day, a shoulder day, etc. It’s because 95% of people don’t need body part workouts. It’s completely unnecessary unless you’re pretty advanced or are working out 5-6 days/week. # Try out these tips and let me know how you design your workouts below 👇😎
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#trainergang #teamhiitnxtlvl #upperbodytues 
#comejoinus 
2018 New Client Special...$99.99 (6 WEEKS UNLIMITED TRAINING  CLASSES) Inbox, email or call today to sign up!✔✔ 407.458.9222👈
305.746.3799👈
Getfit@hiitnxtlvl.com👈
www.hiitnxtlvl.com

#407 #orlando #florida #hiitworkout #bootcamp  #fitness #healthyfood #lifestyle #fullbodyworkout  #hiit #ucfknights #hiittraining #persnaltrainer #orlandodowntown #upperbodywork #transformation #weightloss #nikeshoes #nikes #hiitcardio #grouptraining #personaltraining #fullbodyworkout  #reebokshoes #addidasshoes  #followforfollow 
#itsjustdifferent
#trainergang  #teamhiitnxtlvl  #upperbodytues  #comejoinus  2018 New Client Special...$99.99 (6 WEEKS UNLIMITED TRAINING CLASSES) Inbox, email or call today to sign up!✔✔ 407.458.9222👈 305.746.3799👈 Getfit@hiitnxtlvl.com👈 www.hiitnxtlvl.com #407  #orlando  #florida  #hiitworkout  #bootcamp   #fitness  #healthyfood  #lifestyle  #fullbodyworkout   #hiit  #ucfknights  #hiittraining  #persnaltrainer  #orlandodowntown  #upperbodywork  #transformation  #weightloss  #nikeshoes  #nikes  #hiitcardio  #grouptraining  #personaltraining  #fullbodyworkout   #reebokshoes  #addidasshoes  #followforfollow  #itsjustdifferent 
Swipe👉
#mondaygrind DM me for info on #training 👊
💪
I post a day after #thegrind ..IT NOT ABOUT PERFECT ITS ABOUT EFFORT✔
#challenge myself with  #plank on the #treadmill
 Wayyy harder than it looks #fitfam. It took all my #corestrength controlling your own body weight is extremely challenging! 
#feeltheburn 
#abs #abworkout 
#bootyworkout #fitspo #fitnessmotivation
#instafit #instafitness #fatburn #upperbodyworkout #lowerbodyworkout
 #fullbodyworkout #coreworkout #movingplank #challengeyourself #fitsporation #fitlife #fitnessvideo #gymmotivation Oh yea 💡💡 #legbands #ankleweights purchased at Dicks sporting goods.  #gymworkout can be done at home as well.
Swipe👉 #mondaygrind  DM me for info on #training  👊 💪 I post a day after #thegrind  ..IT NOT ABOUT PERFECT ITS ABOUT EFFORT✔ #challenge  myself with #plank  on the #treadmill  Wayyy harder than it looks #fitfam . It took all my #corestrength  controlling your own body weight is extremely challenging! #feeltheburn  #abs  #abworkout  #bootyworkout  #fitspo  #fitnessmotivation  #instafit  #instafitness  #fatburn  #upperbodyworkout  #lowerbodyworkout  #fullbodyworkout  #coreworkout  #movingplank  #challengeyourself  #fitsporation  #fitlife  #fitnessvideo  #gymmotivation  Oh yea 💡💡 #legbands  #ankleweights  purchased at Dicks sporting goods. #gymworkout  can be done at home as well.
So many exercises can be done on the bosu and sometimes we even add the slide for that little extra booty burn #smallgrouptraining #crosstraining #workout #workoutpartners #bosu #bosuballworkout #bootyworkout #fullbodyworkout #strongchicks #slideworkout
#JustMoveChallenge ‼️
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Yoooo @justtrain and @cody.boomboom you guys are up first!
Taaimeisies na gym👊😂#redfaces#fullbodyworkout#taaiseun#sisters#gymvibes🔥
FBW jest treningiem bardzo uniwersalnym, można go dopasować do swoich potrzeb oraz celu, który pragniemy osiągnąć. 
Może go wykonywać  początkujący adept ćwiczeń siłowych jak i osoba zaawansowan, którą dopadł brak progresu 😏
FBW jest świetnym dodatkiem dla sportowców różnych dyscyplin jako trening uzupełniający. Jest kilka zasad, których powinnismy przestrzegać:
-FBW wykonujemy 2-3 razy w tygodniu -minimum 1 dzień przerwy między  treningami
-trenuj na wolnych ciężarach -Uwzględniamy wszystkie główne partie mięśniowe 
#fullbodyworkout #trenerpersonalny #personaltrainer #gym#fitnessmotivation #gym #training #gym#workout#sport#sportlife#fbw#fitness#fit#fitness24seven#eatcleantraindirty#squats
FBW jest treningiem bardzo uniwersalnym, można go dopasować do swoich potrzeb oraz celu, który pragniemy osiągnąć. Może go wykonywać początkujący adept ćwiczeń siłowych jak i osoba zaawansowan, którą dopadł brak progresu 😏 FBW jest świetnym dodatkiem dla sportowców różnych dyscyplin jako trening uzupełniający. Jest kilka zasad, których powinnismy przestrzegać: -FBW wykonujemy 2-3 razy w tygodniu -minimum 1 dzień przerwy między treningami -trenuj na wolnych ciężarach -Uwzględniamy wszystkie główne partie mięśniowe #fullbodyworkout  #trenerpersonalny  #personaltrainer  #gym #fitnessmotivation  #gym  #training  #gym #workout #sport #sportlife #fbw #fitness #fit #fitness24seven #eatcleantraindirty #squats 
DON’T SKIMP ON STRETCHING ☝️
WHICH ONE of these benefits SURPRISES you the most❓
1️⃣ Stretching acts as a natural MOOD ENHANCER ☺️ It releases endorphins, providing a sense of tranquility & euphoria.
2️⃣ Improves POSTURE 🔝When your body is aligned there is less tendency to hunch over or slouch 
3️⃣Increases STAMINA 💥 Gets your blood to flow, bringing oxygen to your brain 
4️⃣Decreases risk of INJURY by improving your range of motion 
5️⃣Improves PERFORMANCE. When your muscles are contracted you won’t be able to hit your full potential. 
6️⃣ Reduces CHOLESTEROL when paired with a healthy diet 
7️⃣Enhances flexibility ✅
8️⃣Promotes BLOOD CIRCULATION making your heart ❤️ more efficient 
9️⃣Spikes ENERGY LEVELS when you are feeling lethargic 💤 Get up from that couch & stretch. You may just not want to sit down again. 🔟Aids in RECOVERY. Stretching before & after a workout will help you feel less sore the day after. 
Now those are GREAT reasons to STRETCH 🙋🏻
#janine_delaney @janine_delaney #jumpropequeen #fitnessinspiration #fitnessmotivation #fitspo #fitnessjourney #gymgirl #fitness #fitgirl
DON’T SKIMP ON STRETCHING ☝️ WHICH ONE of these benefits SURPRISES you the most❓ 1️⃣ Stretching acts as a natural MOOD ENHANCER ☺️ It releases endorphins, providing a sense of tranquility & euphoria. 2️⃣ Improves POSTURE 🔝When your body is aligned there is less tendency to hunch over or slouch 3️⃣Increases STAMINA 💥 Gets your blood to flow, bringing oxygen to your brain 4️⃣Decreases risk of INJURY by improving your range of motion 5️⃣Improves PERFORMANCE. When your muscles are contracted you won’t be able to hit your full potential. 6️⃣ Reduces CHOLESTEROL when paired with a healthy diet 7️⃣Enhances flexibility ✅ 8️⃣Promotes BLOOD CIRCULATION making your heart ❤️ more efficient 9️⃣Spikes ENERGY LEVELS when you are feeling lethargic 💤 Get up from that couch & stretch. You may just not want to sit down again. 🔟Aids in RECOVERY. Stretching before & after a workout will help you feel less sore the day after. Now those are GREAT reasons to STRETCH 🙋🏻 #janine_delaney  @janine_delaney #jumpropequeen  #fitnessinspiration  #fitnessmotivation  #fitspo  #fitnessjourney  #gymgirl  #fitness  #fitgirl 
After a few days messing around in the snow, eating and drinking wayyyy too much, I'm actually buzzing to work out today!! I honestly find my mood can dip when I don't exercise for a few days, and the less I do the less I want to do anything! 
Keep motivated in the winter! Don't let the cold spoil all the progress you have made ☺️❤️👊
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#workhardplayhard #fit #fitspo #fitfam #fitlife #backtoit #fitnessfun #fitnessmotivation #fitnessfreak #fitnesslover #fullbodyworkout #belfie #legsfordays #booty🍑 #bootyfordays #workout #workinprogress
After a few days messing around in the snow, eating and drinking wayyyy too much, I'm actually buzzing to work out today!! I honestly find my mood can dip when I don't exercise for a few days, and the less I do the less I want to do anything! Keep motivated in the winter! Don't let the cold spoil all the progress you have made ☺️❤️👊 . #workhardplayhard  #fit  #fitspo  #fitfam  #fitlife  #backtoit  #fitnessfun  #fitnessmotivation  #fitnessfreak  #fitnesslover  #fullbodyworkout  #belfie  #legsfordays  #booty 🍑 #bootyfordays  #workout  #workinprogress 
Play is the help best form of research. -Albert Einstein ✨
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Rolling around playing with some teaser variations for #TeaserTuesday with @laurabpilates 🧜🏻‍♀️
Play is the help best form of research. -Albert Einstein ✨ . Rolling around playing with some teaser variations for #TeaserTuesday  with @laurabpilates 🧜🏻‍♀️
אימון כח? אין בעיה! גומיה אחת ואני מסודרת! אימון כח מלא עם @flagofitness  על הרקע של זנזיבר חופשת הכושר של @activevacations . רוצה סט גומיות? קלי 10% הנחה בשימוש בקוד inna10 בהזמנה באתר Flago fitness ✨
אימון כח? אין בעיה! גומיה אחת ואני מסודרת! אימון כח מלא עם @flagofitness על הרקע של זנזיבר חופשת הכושר של @activevacations . רוצה סט גומיות? קלי 10% הנחה בשימוש בקוד inna10 בהזמנה באתר Flago fitness ✨
Hasta que se rompa 🤷🏽‍♂️🔥#platanopower #herbalifenutrition
So great having a full house on the Monday night! These ladies work there butts off, kick ass, and still have fun while doing it (I think 😛). Super excited for new members, and proud of everyone sticking to their fitness routines during the holidays! Come give FitCamp a try, you might just love it! #Fitgoals #circuittraining #strengthtraining #fullbodyworkout #minicircuits #hiit #partnerworkout #bootcamp #bethebestyou #fitnessfun #Fit4You
LJ on TOP FORM this morning 💪🏻 nothing like DOUBLE kettle bell swings to get your blood PUMPING 💓💥🙋🏻‍♀️ @leanne_james21 .

#THEHIITBOSS #HIITMEUP #fitness #fatburn #strength #endurance #hiit #highintensity #intervaltraining #fatloss #cardio #health #fullbodyworkout #muscle #stronger #youvsyou #bethebestyou #pt #personaltrainer #hastings #motivation #encouragement #guidance #support #challengeyourself #noexcuses #kettlebell #swings
LJ on TOP FORM this morning 💪🏻 nothing like DOUBLE kettle bell swings to get your blood PUMPING 💓💥🙋🏻‍♀️ @leanne_james21 . #THEHIITBOSS  #HIITMEUP  #fitness  #fatburn  #strength  #endurance  #hiit  #highintensity  #intervaltraining  #fatloss  #cardio  #health  #fullbodyworkout  #muscle  #stronger  #youvsyou  #bethebestyou  #pt  #personaltrainer  #hastings  #motivation  #encouragement  #guidance  #support  #challengeyourself  #noexcuses  #kettlebell  #swings