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Wowwwwww... AMAZING FRIDAY CLASS!🏅 🤔First he did Gino Bartali in 1938, then Fausto Coppi in 1949, Felice Gimondi in 1969; but now in 2018,  a living legend @rosariomammino Good Job, My Friend!👏😃 You really “rock your ride” Excellent! @ma.gabriela.calderon Same for you!🏅 Good Job! Almost 300! 😎 Find it! You can do it😏👍 Excellent Group! My Pleasure! See you soon! Be Ready! @cb_doral #unduro #cycling #cyclebar #cbfamily #cbnation #cityplacedoral #doral #miami #indoorcycling #italy #italianpeople #god #teso #coqueta #chimi #venezuelanpeople #fitbody #fitlifestyle #bike #bikers #riders #subalert #friday9am #pushandpull #climbing #nevergiveup #legday
Wowwwwww... AMAZING FRIDAY CLASS!🏅 🤔First he did Gino Bartali in 1938, then Fausto Coppi in 1949, Felice Gimondi in 1969; but now in 2018, a living legend @rosariomammino Good Job, My Friend!👏😃 You really “rock your ride” Excellent! @ma.gabriela.calderon Same for you!🏅 Good Job! Almost 300! 😎 Find it! You can do it😏👍 Excellent Group! My Pleasure! See you soon! Be Ready! @cb_doral #unduro  #cycling  #cyclebar  #cbfamily  #cbnation  #cityplacedoral  #doral  #miami  #indoorcycling  #italy  #italianpeople  #god  #teso  #coqueta  #chimi  #venezuelanpeople  #fitbody  #fitlifestyle  #bike  #bikers  #riders  #subalert  #friday9am  #pushandpull  #climbing  #nevergiveup  #legday 
“Olympic torch flaming we burn so sweet The thrill of victory the agony defeat We crush slow flaming deluxe slow For Judgment Day cometh conquer it's war Allow us to escape Hell globe spinning bomb Pocket full of shells out the sky Golden Arms Tunes spit the shitty Mortal Kombat sound The fake false step make the blood stain the ground” #UGod #Triumph .
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#TrainingForYourWorstDay #RedefineYourself #ComeBackSeason #TrainingCamp #AllGasNoBrakes #BarsWillBang #FireFit #CrossFit #FnxFit #Fitness #firefighter #firefighters_daily #TwoInTwoOut #WarReady #MilitaryMuscle #PushAndPull #CentralCoast #California #HipHop #WuTangIsHereForever #WuTangIsForTheChildren @lukemac20
“Olympic torch flaming we burn so sweet The thrill of victory the agony defeat We crush slow flaming deluxe slow For Judgment Day cometh conquer it's war Allow us to escape Hell globe spinning bomb Pocket full of shells out the sky Golden Arms Tunes spit the shitty Mortal Kombat sound The fake false step make the blood stain the ground” #UGod  #Triumph  . . . . . . . . . . . #TrainingForYourWorstDay  #RedefineYourself  #ComeBackSeason  #TrainingCamp  #AllGasNoBrakes  #BarsWillBang  #FireFit  #CrossFit  #FnxFit  #Fitness  #firefighter  #firefighters_daily  #TwoInTwoOut  #WarReady  #MilitaryMuscle  #PushAndPull  #CentralCoast  #California  #HipHop  #WuTangIsHereForever  #WuTangIsForTheChildren  @lukemac20
The biggest lesson I learned in 2017 was “Low Volume, High Frequency”
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Do a little, often.
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Every time you train you trigger protein synthesis. You’re anabolic! You’re fat burning and muscle building. .
So training more often means you’re in a growing state more often.
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Training-wise, doing 1 muscle group once a week is a recipe for very very slow progression. If you’re taking stuff, which I don’t, you’re anabolic all the time so you’re always growing regardless so high volume, low frequency would work, I guess.
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What I’ve been doing is picking key exercises (usually compounds) and doing 1 day vertical and horizontal Push and Pull, the other day Push and Pull Lower Body. .
1 day upper, 1 day lower and alternating through the week. .
Intensity is high but I only 3-4 sets of 3 pushing exercises and 3 pulling exercises.
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1 Push up, 1 Push diagonal, 1 push forward .
1 pull up, 1 Pull diagonal, 1 Pull horizontal
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Sooooo I do each muscle group multiple times a week but only a few very intense low rep sets per workout.
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This means I’m coming back to the muscle more frequenting but I’m doing low enough volume to be able come back to the muscle sooner BUT training the muscle hard enough that it’s in a developing state all the time.
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I’ll train legs 3 times low volume in one week and be absolutely fine but the average trainee will one do 1 session per week.
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In a month that means I train legs 12 times whereas the average guy would only train legs 4 times. Are you following?
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When a child is taught anything they aren’t taught everything available for that subject in one class per week. They are taught a little by little. The same lessons are frequently taught in low volume. A little, often.
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The same approach needs to be applied in many other aspects of training and life in general.
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Train hard, train frequently but most importantly, train smart.
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Goodnight.
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#pushandpull #gains #proteinsynthesis #winning #highfrequency #bodybuilding #strengthbuilding #fitness #science #training #knowledge #trainsmart #trainhard #lowvolume #strengthtraining #ketogenic #ketosis #keto #ketoadapted #highfat #lowcarbs #personaltraininglondon #london #uk #puregym #hypertrophy
The biggest lesson I learned in 2017 was “Low Volume, High Frequency” . Do a little, often. . Every time you train you trigger protein synthesis. You’re anabolic! You’re fat burning and muscle building. . So training more often means you’re in a growing state more often. . Training-wise, doing 1 muscle group once a week is a recipe for very very slow progression. If you’re taking stuff, which I don’t, you’re anabolic all the time so you’re always growing regardless so high volume, low frequency would work, I guess. . What I’ve been doing is picking key exercises (usually compounds) and doing 1 day vertical and horizontal Push and Pull, the other day Push and Pull Lower Body. . 1 day upper, 1 day lower and alternating through the week. . Intensity is high but I only 3-4 sets of 3 pushing exercises and 3 pulling exercises. . 1 Push up, 1 Push diagonal, 1 push forward . 1 pull up, 1 Pull diagonal, 1 Pull horizontal . Sooooo I do each muscle group multiple times a week but only a few very intense low rep sets per workout. . This means I’m coming back to the muscle more frequenting but I’m doing low enough volume to be able come back to the muscle sooner BUT training the muscle hard enough that it’s in a developing state all the time. . I’ll train legs 3 times low volume in one week and be absolutely fine but the average trainee will one do 1 session per week. . In a month that means I train legs 12 times whereas the average guy would only train legs 4 times. Are you following? . When a child is taught anything they aren’t taught everything available for that subject in one class per week. They are taught a little by little. The same lessons are frequently taught in low volume. A little, often. . The same approach needs to be applied in many other aspects of training and life in general. . Train hard, train frequently but most importantly, train smart. . Goodnight. . #pushandpull  #gains  #proteinsynthesis  #winning  #highfrequency  #bodybuilding  #strengthbuilding  #fitness  #science  #training  #knowledge  #trainsmart  #trainhard  #lowvolume  #strengthtraining  #ketogenic  #ketosis  #keto  #ketoadapted  #highfat  #lowcarbs  #personaltraininglondon  #london  #uk  #puregym  #hypertrophy 
Seld push pull Activating many muscles including your back, legs, biceps and triceps to name a few. A fun and different exercise when wanting to change things up from the lifting weight routine.  #pushandpull #muscles #chest #back #legs #triceps #sledpush #sledpull #crossfit #weights #weightloss #fit #fitness #fitnessmotivation #structure #consistency #success #bactive
I found a new playground to play in yesterday!
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For the first time in forever I actually ventured into a different gym to train with Rahel and Sajid, and it felt WONDERFUL! Why? Because for the first time in a while I could just focus on having a good, fun workout without being interrupted all the time! Haha ! I’m only half joking…😏
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I mean it in the nicest possible way, but I know about 80% of VA West London and even though I pride myself on being a sociable gym bunny and am a complete extrovert, when I have a very limited window to train in I need to focus on the workout and only the workout! Don’t get me wrong, I absolutely love all the members at West London, and especially my friends there and those that come week on week to my classes. But sometimes I need to just switch off and be somewhere where no-one knows who I am! Though we did kinda make a show of ourselves yesterday at Chiswick Park, so I think that most people clocked that Rahel and I were PTs…😉
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What did we get up to? Well, we experimented with some great calisthenics workouts — everything from pull-up variations to one-armed push ups to these two beauties in the video. One we named the inverted pullover (first exercise), which annihilates your shoulders and triceps. The trick with this one is to keep the elbows tucked in. Then I wanted to progress my plank on the medicine balls — going from 2 medicine balls to 4 and adding in press-ups!😅
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Maybe that’s the key to progression…? Not only new, challenging exercises…but new, challenging environments to train in! 💪🏼
I found a new playground to play in yesterday! . For the first time in forever I actually ventured into a different gym to train with Rahel and Sajid, and it felt WONDERFUL! Why? Because for the first time in a while I could just focus on having a good, fun workout without being interrupted all the time! Haha ! I’m only half joking…😏 . I mean it in the nicest possible way, but I know about 80% of VA West London and even though I pride myself on being a sociable gym bunny and am a complete extrovert, when I have a very limited window to train in I need to focus on the workout and only the workout! Don’t get me wrong, I absolutely love all the members at West London, and especially my friends there and those that come week on week to my classes. But sometimes I need to just switch off and be somewhere where no-one knows who I am! Though we did kinda make a show of ourselves yesterday at Chiswick Park, so I think that most people clocked that Rahel and I were PTs…😉 . What did we get up to? Well, we experimented with some great calisthenics workouts — everything from pull-up variations to one-armed push ups to these two beauties in the video. One we named the inverted pullover (first exercise), which annihilates your shoulders and triceps. The trick with this one is to keep the elbows tucked in. Then I wanted to progress my plank on the medicine balls — going from 2 medicine balls to 4 and adding in press-ups!😅 . Maybe that’s the key to progression…? Not only new, challenging exercises…but new, challenging environments to train in! 💪🏼
DELTS! These were a nice twist to normal shoulder presses. This change up to higher rep with low rep weight I’ve been trying has been making an IMPACT and tiring me the hell out 😅stole these from @smith.julian 💪🏽 Try these on your next shoulder day! 
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Single Arm Hammer Strength Shoulder Presses 4x12

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PSA: If you’re trying to get rid of some pancake cheeks 🍑, need help getting your spring break body back, or want to simply get stronger and/or leaner? Message me and I GOT YOU! 😊
DELTS! These were a nice twist to normal shoulder presses. This change up to higher rep with low rep weight I’ve been trying has been making an IMPACT and tiring me the hell out 😅stole these from @smith.julian 💪🏽 Try these on your next shoulder day! ______________ Single Arm Hammer Strength Shoulder Presses 4x12 ______________ PSA: If you’re trying to get rid of some pancake cheeks 🍑, need help getting your spring break body back, or want to simply get stronger and/or leaner? Message me and I GOT YOU! 😊
🏗T H E  T O W E R🏗
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It’s half of the Pilates’ #Cadillac AKA #TrapezeTable — and YES — it’s as fun (and challenging) as it looks! .
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Our Reformer + Tower Semi-Privates will utilize the entire machine in various ways to help you build more strength and control in every session!
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#ogpilates #rolluptositup #controlstudios #controlpilates #classicalpilateshouston #classicalpilates #contrology #houstonpilates #pilates #htown #htx #movementismedicine #internalshower #tothelimitofourability #knowledgeispower #gratz #thatsyourwork #mobility #stability #pushandpull #alittlelower #cadillac #tower #traptable #ogtower
🏗T H E T O W E R🏗 . . It’s half of the Pilates’ #Cadillac  AKA #TrapezeTable  — and YES — it’s as fun (and challenging) as it looks! . . Our Reformer + Tower Semi-Privates will utilize the entire machine in various ways to help you build more strength and control in every session! . . #ogpilates  #rolluptositup  #controlstudios  #controlpilates  #classicalpilateshouston  #classicalpilates  #contrology  #houstonpilates  #pilates  #htown  #htx  #movementismedicine  #internalshower  #tothelimitofourability  #knowledgeispower  #gratz  #thatsyourwork  #mobility  #stability  #pushandpull  #alittlelower  #cadillac  #tower  #traptable  #ogtower 
[19.01.18]
Instagram Storie de BM en donde aparece Somin.
"Caminanta de la luna de Black Joker ㅋㅋㅋ" 
Hidden KARD Paraguay.

Admin: N.seph ~🍥
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#KARD#KARDYouInMe‬
#BM #비엠 #Bigmatthew #MatthewKim #JSEPH #제이셉 #KimTaehyung #Somin #전소민 #JeonSomin #Jiwoo #전지우#JeonJiwoo #King #Ace #BlackJoker #ColorJoker#HiddenKARD #HiddenKardParaguay #kpop #IntoYou #TrustMe‬
‪#PushandPull #지니까
I had my self some quality time with the iron stick today. @malinmallejansson posted this challenge yesterday. I had to try and play with it! #push-up #stickpushups #pu #workout #rodpushup #pushandpull
pole fitness uluslararası spor birliği tarafindan resmi spor dalı olarak kabul edilmistir. Hedef 2020 Tokyo olimpiyat oyunları. #polefitnessizmir#pushandpull#poleworkout #polefitnessizmir #polelove #polefit #poledanceturkey #exoticpole #polecandy #poleartist #poletraining #polefashion #polewear #polesport #poleaddict #passion #polelife #forcedance #exoticflow #pleaserheels #pleasershoes #dancehall #pole
Drumbrainstorm of the Day #27 - Three Sticking Push and Pull’s Samba Comping with 14º MC Jazz Hats and 2° Turk Flat Ride( video completo no facebook)
#pushandpull #ramonmontagner #bumbarépreciso #bumbolãndiaéaqui #promarkdrumsticks #oderydrums #evansdrumheads #istanbulmehmetcymbals #rolandbrasiloficial  #gavazzicase  #xtremeears #fsacajons #ramonmontagner #gibraltarhardware #torellimusical #vrukdrummaster #drumbrainstorms #drummers #bembé #afro #afrocaribean #drummerslife #vidademúsico #sambajazz #jazzsamba #doublesidestick #drummers #happyhihat #oddtimes @istanbulmehmet @istanbulmehmetbrazil @batukagroove @drumeoofficial @promark_latinoamerica @promarkbydaddario @promarkbrasil #threesticking
Drumbrainstorm of the Day #27  - Three Sticking Push and Pull’s Samba Comping with 14º MC Jazz Hats and 2° Turk Flat Ride( video completo no facebook) #pushandpull  #ramonmontagner  #bumbarépreciso  #bumbolãndiaéaqui  #promarkdrumsticks  #oderydrums  #evansdrumheads  #istanbulmehmetcymbals  #rolandbrasiloficial  #gavazzicase  #xtremeears  #fsacajons  #ramonmontagner  #gibraltarhardware  #torellimusical  #vrukdrummaster  #drumbrainstorms  #drummers  #bembé  #afro  #afrocaribean  #drummerslife  #vidademúsico  #sambajazz  #jazzsamba  #doublesidestick  #drummers  #happyhihat  #oddtimes  @istanbulmehmet @istanbulmehmetbrazil @batukagroove @drumeoofficial @promark_latinoamerica @promarkbydaddario @promarkbrasil #threesticking 
ANALOGUE-LOVE // Taking testing seriously on our ARRI 235! Pro & cons of different B&W 35mm material. KODAK Eastman Double-X 5222 vs. ORWO N74+ vs. ORWO UN54.
Tested by @kyrillahlvers and our very best @chr_nbrgr.

@silbersalzfilm @arri @kodak_shootfilm @orwo_film @sekonicglobal

#dp #arri #shotonfilm #kodak #eastman #doublex #orwo #arri235 #filmisnotdead #testing #4-perf #arriflex #blackandwhite #film #celluloid #35mm #super35 #lab #d96 #pushandpull #wasteoffilm
ANALOGUE-LOVE // Taking testing seriously on our ARRI 235! Pro & cons of different B&W 35mm material. KODAK Eastman Double-X 5222 vs. ORWO N74+ vs. ORWO UN54. Tested by @kyrillahlvers and our very best @chr_nbrgr. @silbersalzfilm @arri @kodak_shootfilm @orwo_film @sekonicglobal #dp  #arri  #shotonfilm  #kodak  #eastman  #doublex  #orwo  #arri235  #filmisnotdead  #testing  #4 -perf #arriflex  #blackandwhite  #film  #celluloid  #35mm  #super35  #lab  #d96  #pushandpull  #wasteoffilm 
It’s hard to pick a favorite pose in yoga, especially because they all help us in different ways... but if I had to pick my favorite, it would have to be the #standingbowpullingpose ❤️🧘‍♂️ Day #18 #30daychallenge @hot8yoga #healthylifestyle #fitlife #fitness #yoga #hot8yoga #loveyourself #wip #feelgood #yogi #love #patience #pushandpull #latina #photooftheday #losangeles 📷 @k8_shenlu
Trying out the BABY MAKER! 😂 tag someone with a flat 🍑 so they can give these a try 🤗

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Weighted Hip Thrusts 4x12

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PSA: If you’re trying to get rid of some pancake cheeks 🍑, need help getting your spring break body back, or want to simply get stronger and/or leaner? Message me and I GOT YOU! 😊
Trying out the BABY MAKER! 😂 tag someone with a flat 🍑 so they can give these a try 🤗 ______________ Weighted Hip Thrusts 4x12 ______________ PSA: If you’re trying to get rid of some pancake cheeks 🍑, need help getting your spring break body back, or want to simply get stronger and/or leaner? Message me and I GOT YOU! 😊
Today’s food and fitness! @jm.proc Chicken, ff cottage cheese, broccoli 🥦 and rice 🍚, salad 🥗 and tuna for lunches, with turkey mince chilli on jacket 🥔 for dinner👌Fuelling bootcamp 💪🏼🏋🏼‍♀️ with @hanhal89 #whatimeating #healthyfood #health #healthylifestyle #fitfam #fitchick #fitbit #cleaneating #cleaneats #eatrealfood #taste #tasty #colourful #lunch #dinner #diet #prep #lifestyle #macros #bootcamp #pushandpull #weights #workout #bikinicompetitor #bodybuilding #losefat #loseweight #buildmuscle #fuel
Today’s food and fitness! @jm.proc Chicken, ff cottage cheese, broccoli 🥦 and rice 🍚, salad 🥗 and tuna for lunches, with turkey mince chilli on jacket 🥔 for dinner👌Fuelling bootcamp 💪🏼🏋🏼‍♀️ with @hanhal89 #whatimeating  #healthyfood  #health  #healthylifestyle  #fitfam  #fitchick  #fitbit  #cleaneating  #cleaneats  #eatrealfood  #taste  #tasty  #colourful  #lunch  #dinner  #diet  #prep  #lifestyle  #macros  #bootcamp  #pushandpull  #weights  #workout  #bikinicompetitor  #bodybuilding  #losefat  #loseweight  #buildmuscle  #fuel 
These Leg Springs though 😳 Pilates Resistance Training Benefits .
• Feel Younger .
• More Mobility .
• Balanced Muscle Growth .
•  Less Back Pain .
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Follow link in our bio for Harvard Medical School article about the benefits of strength training. And if you don’t think Pilates is a strength training system please come in and see us! .

#ogpilates #rolluptositup #controlstudios #controlpilates #classicalpilateshouston #classicalpilates #contrology #houstonpilates #pilates #htown #htx #movementismedicine #internalshower #tothelimitofourability #knowledgeispower #gratz #thatsyourwork #mobility #stability #pushandpull #alittlelower #pilatesmethodology #realpilates
These Leg Springs though 😳 Pilates Resistance Training Benefits . • Feel Younger . • More Mobility . • Balanced Muscle Growth . • Less Back Pain . . Follow link in our bio for Harvard Medical School article about the benefits of strength training. And if you don’t think Pilates is a strength training system please come in and see us! . #ogpilates  #rolluptositup  #controlstudios  #controlpilates  #classicalpilateshouston  #classicalpilates  #contrology  #houstonpilates  #pilates  #htown  #htx  #movementismedicine  #internalshower  #tothelimitofourability  #knowledgeispower  #gratz  #thatsyourwork  #mobility  #stability  #pushandpull  #alittlelower  #pilatesmethodology  #realpilates 
Shwaaaa
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#iseesounds .
#pushandpull #safe #escape .
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#sculpture #miniworlds
Rhythmic monotones at Niall de Buitlèar’s Push and Pull exhibition open this evening at the RHA. #nialldebuitlear #pushandpull #irishart #painting #sculpture #line #rhythm
[18.01.18] Instagram de BM @bigmatthewww -  MOOOD cuz singapore is about to be STUPIDLIT 🤩🤩🤩🤩 WILDKARD ASIA BOUT TO BE CRAZYY!! Hidden KARD Paraguay 
Adm. Kaesth♤♡◇♧
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#KARD#KARDYouInMe‬ #WildKARDAsia
#BM #비엠 #JSEPH#제이셉 #Bigmatthew #MatthewKim #Somin #전소민 #SominJeon #JiwooJeon #Jiwoo #전지우#King #Ace #BlackJoker #ColorJoker#HiddenKARD #HiddenKardParaguay #kpop #IntoYou #TrustMe‬
‪#PushandPull #지니까
[18.01.18] Instagram de BM @bigmatthewww - MOOOD cuz singapore is about to be STUPIDLIT 🤩🤩🤩🤩 WILDKARD ASIA BOUT TO BE CRAZYY!! Hidden KARD Paraguay Adm. Kaesth♤♡◇♧ . . #KARD #KARDYouInMe ‬ #WildKARDAsia  #BM  #비엠  #JSEPH #제이셉  #Bigmatthew  #MatthewKim  #Somin  #전소민  #SominJeon  #JiwooJeon  #Jiwoo  #전지우 #King  #Ace  #BlackJoker  #ColorJoker #HiddenKARD  #HiddenKardParaguay  #kpop  #IntoYou  #TrustMe ‬ ‪#PushandPull  #지니까 
Drumbrainstorm of the Day # 26 - Left Hand Push and Pull Jazz Comping with 14º MC Jazz Hats and 2° Turk Flat Ride
#pushandpull #ramonmontagner #bumbarépreciso #bumbolãndiaéaqui #promarkdrumsticks #oderydrums #evansdrumheads #istanbulmehmetcymbals #rolandbrasiloficial  #gavazzicase  #xtremeears #fsacajons #ramonmontagner #gibraltarhardware #torellimusical #vrukdrummaster #drumbrainstorms #drummers #bembé #afro #afrocaribean #drummerslife #vidademúsico #sambajazz #jazzsamba #doublesidestick #drummers #happyhihat #oddtimes @istanbulmehmet @istanbulmehmetbrazil @batukagroove @drumeoofficial @promark_latinoamerica @promarkbydaddario @promarkbrasil #threesticking #foursticking
Drumbrainstorm of the Day # 26 - Left Hand Push and Pull Jazz Comping with 14º MC Jazz Hats and 2° Turk Flat Ride #pushandpull  #ramonmontagner  #bumbarépreciso  #bumbolãndiaéaqui  #promarkdrumsticks  #oderydrums  #evansdrumheads  #istanbulmehmetcymbals  #rolandbrasiloficial  #gavazzicase  #xtremeears  #fsacajons  #ramonmontagner  #gibraltarhardware  #torellimusical  #vrukdrummaster  #drumbrainstorms  #drummers  #bembé  #afro  #afrocaribean  #drummerslife  #vidademúsico  #sambajazz  #jazzsamba  #doublesidestick  #drummers  #happyhihat  #oddtimes  @istanbulmehmet @istanbulmehmetbrazil @batukagroove @drumeoofficial @promark_latinoamerica @promarkbydaddario @promarkbrasil #threesticking  #foursticking 
@j.seph_ alcanzó los 1 millón de seguidores en su cuenta de Instagram. Felicidades!

Hidden KARD Paraguay 
Adm. Kaesth♤♡◇♧
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#KARD#KARDYouInMe‬
#BM #비엠 #JSEPH#제이셉 #Bigmatthew #MatthewKim #Somin #전소민 #SominJeon #JiwooJeon #Jiwoo #전지우#King #Ace #BlackJoker #ColorJoker#HiddenKARD #HiddenKardParaguay #kpop #IntoYou #TrustMe‬
‪#PushandPull #지니까
2 LEVELS UP! NEW MOVES UNLOCKED! 
ONE ARM PULLUP (R) AND ONE ARM PUSHUP (L&R)!
Was really surprised today coz today was supposedly my rest day ("Rest? What part of the body is that?" - @culverpadilla ) 
It goes to show that you can be strong with only your bodyweight 💪

I can't wait to crush more goals for the remaining of the year. Next stop: human flag 🇵🇭 and OAP for my left arm 📸 by @hero_galvez 
#onearmpullup #oap #onearmpushup #calisthenics #realstrength #bodyweighttraining #hardworkpaysoff #pushandpull #strongaf #strengthtraining #fitnessfactboi #kpfitness
2 LEVELS UP! NEW MOVES UNLOCKED! ONE ARM PULLUP (R) AND ONE ARM PUSHUP (L&R)! Was really surprised today coz today was supposedly my rest day ("Rest? What part of the body is that?" - @culverpadilla ) It goes to show that you can be strong with only your bodyweight 💪 I can't wait to crush more goals for the remaining of the year. Next stop: human flag 🇵🇭 and OAP for my left arm 📸 by @hero_galvez #onearmpullup  #oap  #onearmpushup  #calisthenics  #realstrength  #bodyweighttraining  #hardworkpaysoff  #pushandpull  #strongaf  #strengthtraining  #fitnessfactboi  #kpfitness 
Krafttraining #sizezerohome💗 
Mittlerweile hat sich ganz schön was angesammelt bei mir aus Hanteln, Blackrolls und anderen Fitnessgeräten für zu Hause. Von Decathlon, Amazon, Tschibo, Aldi u.a. ....da kann man gut in stressigen Zeiten auch mal zu Hause trainieren.💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻
#hanteln💪 #krafttraining #kettlebell #blackroll #sixpack #abs #muskeln #bizeps #trizeps #pushandpull #sizezero #sizezeroarmy #teamalina #ilpt #ilovepersonaltrainingarmy #figurbewusst #power #fotodeineslebens #gewichte #starkwerden💪
Krafttraining #sizezerohome 💗 Mittlerweile hat sich ganz schön was angesammelt bei mir aus Hanteln, Blackrolls und anderen Fitnessgeräten für zu Hause. Von Decathlon, Amazon, Tschibo, Aldi u.a. ....da kann man gut in stressigen Zeiten auch mal zu Hause trainieren.💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻 #hanteln 💪 #krafttraining  #kettlebell  #blackroll  #sixpack  #abs  #muskeln  #bizeps  #trizeps  #pushandpull  #sizezero  #sizezeroarmy  #teamalina  #ilpt  #ilovepersonaltrainingarmy  #figurbewusst  #power  #fotodeineslebens  #gewichte  #starkwerden 💪
The #prowler #pushandpull is a awesome exersice to build #fullbodypower #strongshoulders #strongback #hamstrings  #powerandspeed #anteriorchain 
#athletictraining #basketball #movefast 
5x 30 yards #allout 
2 Min Rest between the Sets
7x100 kilos! 
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Une charge qui m’as longtemps effrayée mais une fois sur le dos ne m’as pas paru si lourde que ca!
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#lowiikfit #teamshape #pull #push #pushandpull #delavier #gundill #dedication #fitfamily #frenchaesthetics #getbigger #gainz #lifestyle #muscle #warriorgear #gymshark #contrak #beastmode #nopainnogain #npng
“What we really hope for our members is that they find inspiration and motivation to move their bodies and exercise in a way that supports their daily lifestyle.” ~ farmgirlfit co-founder @jenniemann12
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#moveyourbody #pushandpull #runandjump #squatandlift #FUNctionalfitness #fitforfun #fitforlife #farmgirlfit #itsalifestyle #performancebasedresults #whatcanyourbodydo #youmaybesurprised #strongerthanyouthink #letusshowyou #beyourowomancrush #wcw
Often I tell students to notice what changes when they shift their weight subtly forward into the balls of their feet when in arm weight bearing postures. 
Sure, I can tell them until I am blue in the face what the manuals say and that the ACTIONS in the upper arms need to help stabilize when that low belly “catches” ....but often it is better to feel it yourself! Finding rectus abdominus, internal & external obliques, and the spinal extensors are not going to happen by just kicking one leg up at a time. Maybe in the practice of kicking you can find the sweet spot every now and then, but why not find action in the whole body to support the center line from the beginning? 
Sure, its way harder 😜but it all seems so interesting to me to play around with my weight, my outer upper arms, and my neutral pelvis! 💥 This is me practicing what I preach!! How could I ask you to find “it” if I didn’t dedicate time for my own investigation too?

#yogateacherlife #yogateachertraining #inversionsarework #yoganeedstostabilizethestretch #mulabandha #uddiyanabandha #pelvicfloorhealth #musclesarethenewyoga #yogamom #yogaofinstagram #fitnessgirl #moveyourbody #pushandpull #yogainspired #movementinspired #bodyinspired
Often I tell students to notice what changes when they shift their weight subtly forward into the balls of their feet when in arm weight bearing postures. Sure, I can tell them until I am blue in the face what the manuals say and that the ACTIONS in the upper arms need to help stabilize when that low belly “catches” ....but often it is better to feel it yourself! Finding rectus abdominus, internal & external obliques, and the spinal extensors are not going to happen by just kicking one leg up at a time. Maybe in the practice of kicking you can find the sweet spot every now and then, but why not find action in the whole body to support the center line from the beginning? Sure, its way harder 😜but it all seems so interesting to me to play around with my weight, my outer upper arms, and my neutral pelvis! 💥 This is me practicing what I preach!! How could I ask you to find “it” if I didn’t dedicate time for my own investigation too? #yogateacherlife  #yogateachertraining  #inversionsarework  #yoganeedstostabilizethestretch  #mulabandha  #uddiyanabandha  #pelvicfloorhealth  #musclesarethenewyoga  #yogamom  #yogaofinstagram  #fitnessgirl  #moveyourbody  #pushandpull  #yogainspired  #movementinspired  #bodyinspired 
Happy Back Day! A little clip from my workout today. 
#backday #pushandpull #upperbodywednesday #meenamealpreps #meenaworksout
No fuss, no muss... push & pull day 💪🏼 I was going to spin after this but we had a delayed opening for school which pushed everything back 2 hours. Cardio or lifting? 🤔 I choose lifting any day but I def need cardio!! If you had to choose, which do you prefer? Have a great Wednesday! Xx, Essie💥
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(Not filmed 🎥)
10 min EMOM:
▪️Odd min: 100 jump rope
▫️Even min: 20 kettlebell swings —
Circuit 1: 3 Rounds
1. 12 each arm: TRX one arm row
2. 8-10 each arm: TRX push-up + shoulder tap
3. 6 pull-up + 1/2 way pause
4. 10 triceps push-up + 1/2 way pause
....
Circuit 2: 3 Rounds
1. 10 each arm: bentover one arm row *go heavy
2. 10 seated cable row *go heavy
3. 10 dips
4. 15 kneeling skull 💀 crusher
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🐣 SAVE this video to try later or for ideas for your future workouts!
👍🏼 LIKE this video if you want to see more videos like this!
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#athleisure 🧜‍♀️: @koralactivewear bra; @lululemon leggings; @reebok @reebokwomen shoes
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#trx #trxvideo #equalizer #pushandpull #strongissexy #inspire #igfitgirls #fitnessfreak #functionaltraining #circuittraining #fitness #athlete #fitnessjourney #grayinstitute #fitover45 #fitmom #fitfam #fitspo #fitspiration #igfitness #fitblvdworkouts #fitblvd
No fuss, no muss... push & pull day 💪🏼 I was going to spin after this but we had a delayed opening for school which pushed everything back 2 hours. Cardio or lifting? 🤔 I choose lifting any day but I def need cardio!! If you had to choose, which do you prefer? Have a great Wednesday! Xx, Essie💥 — (Not filmed 🎥) 10 min EMOM: ▪️Odd min: 100 jump rope ▫️Even min: 20 kettlebell swings — Circuit 1: 3 Rounds 1. 12 each arm: TRX one arm row 2. 8-10 each arm: TRX push-up + shoulder tap 3. 6 pull-up + 1/2 way pause 4. 10 triceps push-up + 1/2 way pause .... Circuit 2: 3 Rounds 1. 10 each arm: bentover one arm row *go heavy 2. 10 seated cable row *go heavy 3. 10 dips 4. 15 kneeling skull 💀 crusher — 🐣 SAVE this video to try later or for ideas for your future workouts! 👍🏼 LIKE this video if you want to see more videos like this! — #athleisure  🧜‍♀️: @koralactivewear bra; @lululemon leggings; @reebok @reebokwomen shoes . . #trx  #trxvideo  #equalizer  #pushandpull  #strongissexy  #inspire  #igfitgirls  #fitnessfreak  #functionaltraining  #circuittraining  #fitness  #athlete  #fitnessjourney  #grayinstitute  #fitover45  #fitmom  #fitfam  #fitspo  #fitspiration  #igfitness  #fitblvdworkouts  #fitblvd 
Push & pull when you need to!
It’s not always easy but it is always possible 💪🏼💪🏼
Motivate yourself, you’ve got this!
Push & pull when you need to! It’s not always easy but it is always possible 💪🏼💪🏼 Motivate yourself, you’ve got this!
- Push and pull. The Yarra Valley, Australia, May 2017.

Another one from my personal account. This was taken on my first ever visit to wine country, and it was the Yarra Valley in autumn. It was interesting to see all those vines leaning towards the opposite direction as our wine tour van made its way through the valley.
#placesandvibes #graceofborneo #travelphotography #throwback #yarravalley #melbourne #vineyards #victoria #australia #Coldstream #winetour #perspective #pushandpull #takenwithXperia #xperia #xperiaphotography #sonyxperia #xcompact #photography #seeaustralia #visitvictoria #visitmelbourne #holiday #vacation #instatravel #travel #windowview #autumn #vines  #winecountry
- Push and pull. The Yarra Valley, Australia, May 2017. Another one from my personal account. This was taken on my first ever visit to wine country, and it was the Yarra Valley in autumn. It was interesting to see all those vines leaning towards the opposite direction as our wine tour van made its way through the valley. #placesandvibes  #graceofborneo  #travelphotography  #throwback  #yarravalley  #melbourne  #vineyards  #victoria  #australia  #Coldstream  #winetour  #perspective  #pushandpull  #takenwithXperia  #xperia  #xperiaphotography  #sonyxperia  #xcompact  #photography  #seeaustralia  #visitvictoria  #visitmelbourne  #holiday  #vacation  #instatravel  #travel  #windowview  #autumn  #vines  #winecountry 
Kuvvet ve esneklik geliştirilebilinir.her hareketin teknigi vardır.doğru teknikle bir çok zor görülen hareket rahatça yapılabilir diyor eğitmenlerimiz. #polefitnessizmir#pushandpull#poleworkout #polefitnessizmir #polelove #polefit #poledanceturkey #exoticpole #polecandy #poleartist #poletraining #polefashion #polewear #polesport #poleaddict #passion #polelife #forcedance #exoticflow #pleaserheels #pleasershoes #dancehall #pole
🔊 🔊 🔊 
Who doesn’t love an early morning push pull all over body blast with some “Curls for the Girls” to finish.
Then straight off to the airport to catch a flight to Malaysia..... ✈️ Timing my rest in between sets to keep intensity and heart rate where it needs to be.... 💪 🕰️ 💦 
#everydayisarmday
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#fit #workout #workoutvideo #bodyblast #bodybuilding #gymshark #sgfitness #singaporeworkout #pushandpull #pushpull #singapore #motivation #intensity #fitspiration #fitspo #instafit #instagood #instafollow #dominicdacosta #workplaylearn #curlsforthegirls #backworkout #pullworkout
🔊 🔊 🔊 Who doesn’t love an early morning push pull all over body blast with some “Curls for the Girls” to finish. Then straight off to the airport to catch a flight to Malaysia..... ✈️ Timing my rest in between sets to keep intensity and heart rate where it needs to be.... 💪 🕰️ 💦 #everydayisarmday  . . . . . #fit  #workout  #workoutvideo  #bodyblast  #bodybuilding  #gymshark  #sgfitness  #singaporeworkout  #pushandpull  #pushpull  #singapore  #motivation  #intensity  #fitspiration  #fitspo  #instafit  #instagood  #instafollow  #dominicdacosta  #workplaylearn  #curlsforthegirls  #backworkout  #pullworkout 
How the #socalgals pull each other through the week #supportsystem featuring Russel 😆  @socalbrewgal @socalchowgal @socalnaturalgal •
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I love discovering different uses for my equipment #pullupassistbands #ritfit #socalgalscommunity #socalworkoutgal #sanjuancapistrano #workouts #getfit #bestrong #resistancerunning #runstrong #pushandpull #morethanoneway #cruisinthroughtheweek #teamwork #buddysystem #partnerworkout #teambuilding #teamworkmakesthedreamwork #goldenretriever #workoutbuddy
How the #socalgals  pull each other through the week #supportsystem  featuring Russel 😆 @socalbrewgal @socalchowgal @socalnaturalgal • • • • • I love discovering different uses for my equipment #pullupassistbands  #ritfit  #socalgalscommunity  #socalworkoutgal  #sanjuancapistrano  #workouts  #getfit  #bestrong  #resistancerunning  #runstrong  #pushandpull  #morethanoneway  #cruisinthroughtheweek  #teamwork  #buddysystem  #partnerworkout  #teambuilding  #teamworkmakesthedreamwork  #goldenretriever  #workoutbuddy 
Get that weight up! Hit chest and back hard today - I’ve been doing 4 x 8 of every exercise recently trying to get my weight up #keepgrinding #traininsane #letsgooooo #chestandback #pushandpull #rtathlete #rtathletics #rtathletes #fitnessmind #fit #lifestyle
maybe she needed someone 
to show her how to live 
maybe he needed someone 
to show him how to love 
#pushandpull
maybe she needed someone to show her how to live maybe he needed someone to show him how to love #pushandpull 
Strength balance from anterior to posterior needs to be a bigger point of focus in training. 
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Can you bent over row the same weight you bench press, rep for rep? If not, you need to increase the quantity and quality of posterior chain work in your program.
#
In fact, almost all my programs have a 2:1 ratio of pulling to pushing. If your program does not, you ought to rethink things. 
#
Horizontal Strength balance in this manner will keep shoulders healthy, improve posture, and improve performance on pullups, muscle-ups, rope climbs and other vertical pulling movements. 
#
#crossfit #wod #workoutplan #pushandpull #crossfitgames #training #strengthtraining #bodybuilding #trainsmarter #crossfittraining #weightlifting #strength #programming #workoutprogram #functional #dynamic #dailyprogram #dailyworkout #fitness #benchpress #functionaltraining #training #healthy #mensphysique #onlinecoach #bentoverrow #balance #sandiegoathletics #bscrew
Strength balance from anterior to posterior needs to be a bigger point of focus in training. # Can you bent over row the same weight you bench press, rep for rep? If not, you need to increase the quantity and quality of posterior chain work in your program. # In fact, almost all my programs have a 2:1 ratio of pulling to pushing. If your program does not, you ought to rethink things. # Horizontal Strength balance in this manner will keep shoulders healthy, improve posture, and improve performance on pullups, muscle-ups, rope climbs and other vertical pulling movements. # #crossfit  #wod  #workoutplan  #pushandpull  #crossfitgames  #training  #strengthtraining  #bodybuilding  #trainsmarter  #crossfittraining  #weightlifting  #strength  #programming  #workoutprogram  #functional  #dynamic  #dailyprogram  #dailyworkout  #fitness  #benchpress  #functionaltraining  #training  #healthy  #mensphysique  #onlinecoach  #bentoverrow  #balance  #sandiegoathletics  #bscrew 
Full body balanced push pull #workout 
10 x 12kg kettlebell thrusters 
10 x sandbag 15kg box step ups (make sure you switch legs 😉)
20 x 24kg kettlebell swings
Farmers carry 48kg
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5 rounds *
Scale as needed (increase or decrease weights).
🙌 Enjoy!😅 #workoutideas #fitness #getfit #ocrtraining #training #pushandpull #pt #instafit #caffeineandkilos
#ItsNotAboutOneItsAboutAll #NoMoreVictims #GoAndConquer As far as me and the ones I'm connected with were going for it all #PushAndPull
Transformation Tuesday!!!!! Not perfect, but that doesn’t matter. I’m feeling myself.  Gym Love 💗 I love the burn. I love to challenge myself. Getting stronger day by day and this journey is not finished yet. 💪🏽💪🏽💪🏽 #motivation #transformationtuesday #fitnessgirl #gymsharkwomen #squats #iifym #eatbigtrainhard #pushandpull #nolimits #getthatbody #muscles #fitfamgermany #happyme #bodytransformation #weightlossbeforeandafter #fitnessjunkie #myweightlossjourney
Transformation Tuesday!!!!! Not perfect, but that doesn’t matter. I’m feeling myself. Gym Love 💗 I love the burn. I love to challenge myself. Getting stronger day by day and this journey is not finished yet. 💪🏽💪🏽💪🏽 #motivation  #transformationtuesday  #fitnessgirl  #gymsharkwomen  #squats  #iifym  #eatbigtrainhard  #pushandpull  #nolimits  #getthatbody  #muscles  #fitfamgermany  #happyme  #bodytransformation  #weightlossbeforeandafter  #fitnessjunkie  #myweightlossjourney 
"Little things are the once that matter"
Reminiscing the old days @renabsdm
#POGSmeanshappiness
#PushandPull
#suobqueenxsuobprincess
#expectnothinghopeforeverything
#arniegranville1 loves his @my_muro !  We don’t have a lot of space in our home. Arnies toys have taken over pretty much every room apart from the kitchen. It’s not safe having toys all over the floor when you’re cooking so it’s best avoided. Arnie is at that age where he’s exploring EVERYTHING- cooker knobs, washing machine buttons, draws 😱.... anyway I’m hoping the #mymuro will be a distraction. It’s wall mounted, has lots of bits to fiddle with, all of which can be moved around on the board to mix it up a bit! On top of everything else, I think it’s beautiful! What do you think?
#arniegranville1  loves his @my_muro ! We don’t have a lot of space in our home. Arnies toys have taken over pretty much every room apart from the kitchen. It’s not safe having toys all over the floor when you’re cooking so it’s best avoided. Arnie is at that age where he’s exploring EVERYTHING- cooker knobs, washing machine buttons, draws 😱.... anyway I’m hoping the #mymuro  will be a distraction. It’s wall mounted, has lots of bits to fiddle with, all of which can be moved around on the board to mix it up a bit! On top of everything else, I think it’s beautiful! What do you think?
Hello🙋 und einen wunderschönen guten Morgen #fitfam  Tag 16/70 von size zero, und ich muss sagen das Push Training von gestern lief fürs erste nicht schlecht...🤔Die Supersätze waren schon sehr anspruchsvoll, aber es war ein tolles Gefühl danach, weil es durchgezogen wurde🙏😊 Heute Mittag steht Pull am Plan, und auch das verspricht ziemlich hardcore zu werden💪😬 Das Foto enstand kurz danach zu Hause... dementsprechend sind 🐼👀#onpoint 😂😂😂😅. ° ° °#sizezero#sizezerogymgroup#ilovepersonaltraining#teamalina #lovetolift#bodypump#gymgirl#abgerechnetwirdamstrand#pushandpull
Hello🙋 und einen wunderschönen guten Morgen #fitfam  Tag 16/70 von size zero, und ich muss sagen das Push Training von gestern lief fürs erste nicht schlecht...🤔Die Supersätze waren schon sehr anspruchsvoll, aber es war ein tolles Gefühl danach, weil es durchgezogen wurde🙏😊 Heute Mittag steht Pull am Plan, und auch das verspricht ziemlich hardcore zu werden💪😬 Das Foto enstand kurz danach zu Hause... dementsprechend sind 🐼👀#onpoint  😂😂😂😅. ° ° °#sizezero #sizezerogymgroup #ilovepersonaltraining #teamalina  #lovetolift #bodypump #gymgirl #abgerechnetwirdamstrand #pushandpull 
Compete only with self.....💪max out weekly! Trusting the process as you obtain small goals.....
Victory will taste sweet😊

#FitnessLover #GoalCrusher 
#FitandSexy #Fitnessblogger
#Iliftheavyshit #RAWPowerlifter #PowerLifter #PushandPull #Aspire2Inspire #200poundsfit #Brickhouse #Brickhouseblessed #Lovemyfluff #Moretoenjoy
Healthy and yummy 😍 thanks babe 😘
Healthy and yummy 😍 thanks babe 😘
First day of @fi7nessbyjessicawright  #pushandpull safe to say the arms are going to be dead tomorrow 💪🏻 followed by mint choc chip hifi and mint hot chocolate 👌🏻 #slimmingworld #slimmingworlduk  #slimmingworldinsta #slimmingworldsupport #slimmingworldfriends #slimmingworldfamily #weightloss #weightlossjourney #weightlosstransformation #fattofit  #2018
#syns #synfree #speedfood #freefood #foodoptimising #swfamily #swfriends #bodymagic #raflife #rafwife #jessicawright #fi7nessbyjessicawright
First day of @fi7nessbyjessicawright #pushandpull  safe to say the arms are going to be dead tomorrow 💪🏻 followed by mint choc chip hifi and mint hot chocolate 👌🏻 #slimmingworld  #slimmingworlduk  #slimmingworldinsta  #slimmingworldsupport  #slimmingworldfriends  #slimmingworldfamily  #weightloss  #weightlossjourney  #weightlosstransformation  #fattofit  #2018  #syns  #synfree  #speedfood  #freefood  #foodoptimising  #swfamily  #swfriends  #bodymagic  #raflife  #rafwife  #jessicawright  #fi7nessbyjessicawright 
Push and pull day 💪🏽😈
Push and pull day 💪🏽😈
Séance du soir, au top push day! En 50minute le rush était bon bonne congestion c’est ça qu’on veut 😎🎧
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#lowiikfit #teamshape #pull #push #pushandpull #delavier #gundill #dedication #fitfamily #frenchaesthetics #getbigger #gainz #lifestyle #muscle #warriorgear #gymshark #contrak #beastmode #nopainnogain #npng