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Another free workout for #motivationmonday
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This is a "chain" style work set focused on arms 💪🏼
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To complete the chains you'll start with 1 rep of each of the 4 movements in the complex. Then, for chain 1, repeat the complex adding on an additional rep to the first move. Repeat until your complex includes 5 reps of the first move and 1 rep of the others. •
For chain 2, you'll be adding on reps to move 2 until your last set is 5 reps of the second move and 1 of the others.
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Repeat for chains 3 & 4. Try working through all four chains as quickly as possible, but resting as needed.
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The video shows a demo of all 4 moves in the complex.
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Swipe to see the full workout and an additional description for how to work through! •
Don't forget to sign up for my mailing list to get another #freeworkout sent to your inbox every week! Link in profile.
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#dumbbells #dumbbellchain #armworkout #summerofsweat #summerarms #workoutvideo #detroitfit #prescribedburn
Another free workout for #motivationmonday  • This is a "chain" style work set focused on arms 💪🏼 • To complete the chains you'll start with 1 rep of each of the 4 movements in the complex. Then, for chain 1, repeat the complex adding on an additional rep to the first move. Repeat until your complex includes 5 reps of the first move and 1 rep of the others. • For chain 2, you'll be adding on reps to move 2 until your last set is 5 reps of the second move and 1 of the others. • Repeat for chains 3 & 4. Try working through all four chains as quickly as possible, but resting as needed. • The video shows a demo of all 4 moves in the complex. • Swipe to see the full workout and an additional description for how to work through! • Don't forget to sign up for my mailing list to get another #freeworkout  sent to your inbox every week! Link in profile. • #dumbbells  #dumbbellchain  #armworkout  #summerofsweat  #summerarms  #workoutvideo  #detroitfit  #prescribedburn 
Everyone meet the new lady in my life... The beautiful HELLena she will make sure she stays on me!!!! #MilesOfFitness #BAMN #gethealthy #getbetter #liftforlife #personaltrainer #fitnessmotivation #fitspiration #fitness #summerarms #beastmode #positivevibes #movement #dedication #keto #hardwork #ilovemylife #strongman #movement
4 Rounds of Tank Top Arms complete! Along with a run and boxing today 👊🏼 starting to be a bit proud of these arms of mine ☺️ fitbit in pic has 20K steps on it today! Woot! #lsfsummershapeup #summerarms @lovesweatfitness @lornajaneus @teamlsf
4 Rounds of Tank Top Arms complete! Along with a run and boxing today 👊🏼 starting to be a bit proud of these arms of mine ☺️ fitbit in pic has 20K steps on it today! Woot! #lsfsummershapeup  #summerarms  @lovesweatfitness @lornajaneus @teamlsf
I love using the reformer for arm work. This is A Stott reformer and I'm using 2 full springs - kneeling bicep curls, sitting "salute", back to kneeling with in and out curls, a lateral rotation of the arm on the interval. #cpilates #pilateswithsarah #summerarms #ilovepilates #pilates #reformerpilates
Training was crazy today! Finished with a little fun!!! @high.shawn__ @jeffreym_fitlife @dont__shoot #MilesOfFitness #BAMN #gethealthy #getbetter #liftforlife #personaltrainer #fitnessmotivation #fitspiration #fitness #summerarms #beastmode #positivevibes #movement #dedication #keto #hardwork #ilovemylife #strongman #movement
When it's time for your workout and you misplaced your bottle... Oh well let's lift!!!! #MilesOfFitness #BAMN #gethealthy #getbetter #liftforlife #personaltrainer #fitnessmotivation #fitspiration #fitness #summerarms #beastmode #positivevibes #movement #dedication #keto #hardwork #ilovemylife #strongman #movement #legday
Everyone has their own philosophy on fitness but one thing that remains true is that you have to really want success to achieve it!!!!! #MilesOfFitness #BAMN #gethealthy #getbetter #liftforlife #personaltrainer #fitnessmotivation #fitspiration #fitness #summerarms #beastmode #positivevibes #movement #dedication #keto #hardwork #ilovemylife #strongman #movement
Form, focus and discipline will build more strength and keep you healthier than breaking down to see how much you can lift with momentum. @itrainladybeasts demonstrates control on this one arm row from a high plank. #form #kettlebells #strengthtraining #train #core #shoulders #summerarms #coaching #results #strong #fitness #discipline #rewards
strolled around the zoo with this cutie and showed off our #summerarms that led to  #sunburntarms
I'm right on schedule to have #summerarms....by winter. 😑 #Christmasarms? #alliwantforChristmasisdelts #triceps #biceps #traps
laughing about turning one and scheming to bust out of baby jail. #birthdaybaby #auntadventures #summerarms
This kid played a game last night and was here bright and early today getting this work!!! #MilesOfFitness #BAMN #gethealthy #getbetter #liftforlife #personaltrainer #fitnessmotivation #fitspiration #fitness #summerarms #beastmode #positivevibes #movement #dedication #keto #hardwork #ilovemylife #strongman #movement #vertimax
The calm before the storm... This place don't know the workout I'm about to put in! #MilesOfFitness #BAMN #gethealthy #getbetter #liftforlife #personaltrainer #fitnessmotivation #fitspiration #fitness #summerarms #beastmode #positivevibes #movement #dedication #keto #hardwork #ilovemylife #strongman
Good habits are possible to create it just takes a switch in your thought process! #MilesOfFitness #BAMN #gethealthy #getbetter #liftforlife #personaltrainer #fitnessmotivation #fitspiration #fitness #summerarms #beastmode #positivevibes #movement #dedication #keto #hardwork #ilovemylife #strongman
Have you ever tried #treadmill #plank pushes 😂? They hurt!!!! Great for leaning & toning our arms ladies 👌🏻💥 TFW x #putonyourwarpaint #treadmillworkout
People say training and working out is expensive... They must not know the costs of not doing so!!! #MilesOfFitness #BAMN #gethealthy #getbetter #liftforlife #personaltrainer #fitnessmotivation #fitspiration #fitness #summerarms #beastmode #positivevibes #movement #dedication #keto #hardwork #ilovemylife #strongman
Pull-up clinic from mama-b. Try upping the difficulty level of your standard pull-up with an Eccentric or Weighted Pull-up instead. #SummerArms 💪🏽@biancawaiton #CoachB #FitMama #NakoaMama
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#pullups #pullup #pullupvariations #upperbody #upperbodyworkout #gunshow #beastmode #tanktoparms #chickswholift #strongwomen #strongnotskinny #strengthtraining #nakoastrong
TRX presses, along with most traditional pushing and pulling moves, should be done slow, in control. This prevents injury, breakdown of form, and keeps the target muscles working harder. @itrainladybeasts keeps the move slow and steady. Follow her lead! #trx #press #chest #summerarms #suspensiontraining #core #hardcore#strongwomen #betterwithage #train #trainforlife #pushup #form #silverton
3 moves to sculpt your arms for summer...only equipment needed-yoga mat or towel 💪🏽🌞Head to our FB page for the free 5 min workout! 😀 #liveatlunch #barrevolution #meetmeatthebarre #gunshow #armworkout #summerarms #bodyweightworkout #smile4fitness #ilovethisbarre
Go Bigger to Get STRONGER ❤️ Week 3 strength workout was intense and I loved it! Building those mom muscles! You are way  STRONGER than you think - step out of your comfort zone and GO BIG!!
Go Bigger to Get STRONGER ❤️ Week 3 strength workout was intense and I loved it! Building those mom muscles! You are way STRONGER than you think - step out of your comfort zone and GO BIG!!
Just some simple moves with the glide disks for our 10am team today. No problem, right? Ouch, a killer core and full body session. Even the simplest of tools can get the job done! #glidingdisks #glidedisks #core #strongcore #teamtraining #smallgrouptraining #train #silvertonfitness #silverton #silverfalls #summerarms #bodyweight #strongtogether #teammates #coaching #trainforlife
Keep those summer tank top arms going with this shoulder workout💪🏻 #summerarms #athleticbody #shoulderworkout
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As long as each day you're making steps towards bettering yourself then you know you're getting better! #MilesOfFitness #BAMN #gethealthy #getbetter #liftforlife #personaltrainer #fitnessmotivation #fitspiration #fitness #summerarms #beastmode #positivevibes #movement #dedication #keto #hardwork #ilovemylife #strongman #followme
May not look like much, but you have to try these moves to believe how effective they are. The ropes are a great metabolic tool but, in the right hands, can be great for building strength, too. @alliebarr & @ettiwkram  are feeling the burn! #ropes #endurance #summerarms #training #silvertonoregon #silverton #mountangel #strong #teamtraining #trainsmart #trainforlife #beattheheat #titaniumtraining
#WorkoutWednesday: 
HIIT CARDIO 💦💦
So even though I'm Gain Chasing🍑 and too much cardio can be counterproductive to that goal. Cardio is still very essential. So for a happy medium to burn fat and maintain my muscle mass I do High Intensity Interval Training (HIIT) workouts on the one day I do cardio. So if your goal is to stay lean or get lean, to
 burn as much fat in as little time as possible then you might wanna try a HIIT workout. --------//---------//-------//---
Video details: * This is not your typical treadmill walk/jog  where u can blab to your girls about how homeboy done messed up for the billionth time. Or keep up with daytime TV while you break a sweat..Nah honey! Your ass going work out FA REAL! •
So the rest between each exercise was between 30-45secs. A minute between sets. •Squat Jumps (med resistant bands) • High Knees (Against the wall) •Alternative Lunge Jumps •Lateral Band Walk • Skaters •Star Jumps •Hydrants (Medium band resis.) • Burpees> Overhead Press (with Bosu Ball) ---------//-----------//--------
@blackwomendoworkout @afrogirlfitness @ebonyfitfreaks @dailyworkoutsgirls 
#fitness #bodygoals  #summerarms #naturalbodyfitness #afrogirlfitness #blackgirlfit #blackgirlslift #fitchocolate #selflove #beYOUtiful #slimfit #gainchasing #cardioday #dailyworkoutgirls
#WorkoutWednesday : HIIT CARDIO 💦💦 So even though I'm Gain Chasing🍑 and too much cardio can be counterproductive to that goal. Cardio is still very essential. So for a happy medium to burn fat and maintain my muscle mass I do High Intensity Interval Training (HIIT) workouts on the one day I do cardio. So if your goal is to stay lean or get lean, to burn as much fat in as little time as possible then you might wanna try a HIIT workout. --------//---------//-------//--- Video details: * This is not your typical treadmill walk/jog where u can blab to your girls about how homeboy done messed up for the billionth time. Or keep up with daytime TV while you break a sweat..Nah honey! Your ass going work out FA REAL! • So the rest between each exercise was between 30-45secs. A minute between sets. •Squat Jumps (med resistant bands) • High Knees (Against the wall) •Alternative Lunge Jumps •Lateral Band Walk • Skaters •Star Jumps •Hydrants (Medium band resis.) • Burpees> Overhead Press (with Bosu Ball) ---------//-----------//-------- @blackwomendoworkout @afrogirlfitness @ebonyfitfreaks @dailyworkoutsgirls #fitness  #bodygoals  #summerarms  #naturalbodyfitness  #afrogirlfitness  #blackgirlfit  #blackgirlslift  #fitchocolate  #selflove  #beYOUtiful  #slimfit  #gainchasing  #cardioday  #dailyworkoutgirls 
Here is a great progression to work on doing a pull-up. The TRX straps are so versatile and allow us to modify and progress for every level. #trx #pullup #chinup #strong #strengthtraining #training #silvertonoregon #mountangel #salem #titaniumtraining #steonggirl #summerarms
I worked out earlier tonight but I was dreading it!! I love morning workouts but didn't make it happen and after my busy day I was tired and did NOT want to push play but you know what?!? I DID IT ANYWAY!!! 👊 Commitment is doing what you said you would do, long after the mood you said it in has left. 😍 
If I was in my own, I would have skipped it, but having a group of women inspire me to get it done is just what I needed and I felt SO MUCH better after my sweat!  I've regretted skipping a workout before, but I've never regretted getting one done!  Ignore those excuses in your head and just do it!! 💪👌 You'll be so glad you did!! ❤️
I worked out earlier tonight but I was dreading it!! I love morning workouts but didn't make it happen and after my busy day I was tired and did NOT want to push play but you know what?!? I DID IT ANYWAY!!! 👊 Commitment is doing what you said you would do, long after the mood you said it in has left. 😍 If I was in my own, I would have skipped it, but having a group of women inspire me to get it done is just what I needed and I felt SO MUCH better after my sweat! I've regretted skipping a workout before, but I've never regretted getting one done! Ignore those excuses in your head and just do it!! 💪👌 You'll be so glad you did!! ❤️
Real strength is more than brute force pushing heavy weight. Check out @itrainladybeasts with Rod and Bob doing a rope curl. Arms, core, back, balance and grip strength. #strong #ropes #battleropes #arms #strengthtraining #functionalstrength #silvertonoregon #silverton #mtangel #silvertonfitness #summerarms #fit
Tomorrow *Aug 1st* Tuesday night Dance Church will be at @ontheboards 8-9:30pm! Love field trips, love OtB. Come sweat! 💦
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#sweat #summer #seattle #dancechurch #danceparty #dancefitness #dancechurchseattle #ontheboards #otb #DCxOTB #fieldtrip #summerass #summerabs #summerarms #somuchsweat #communtiy #mycommunity #🍑
Sorry for the BARFY 🤢 photo but I'm super freaking excited about this. I used to hate my arms. I tried all those tops with weird slits down the sides or WHATEVER would make them appear better than they were. As I was throwing my hair up in my "no time to deal with that" do 🙄, I got a glimpse of some muscle and was like, yeah girl!! That's because YOU put in the work. So yeah, totally barfy post by me😬, but I'm 👏🏼💃🏻🤸🏻‍♀️🎉 on the inside... about the outside right now!! K, that's all! Thanks for reading. .
#getafterwhatyouwant #youcanhavewhatyouwant #makeithappen #decide #commit #succeed #summerarms #fireworkfeelings #fastworkoutswork
Sorry for the BARFY 🤢 photo but I'm super freaking excited about this. I used to hate my arms. I tried all those tops with weird slits down the sides or WHATEVER would make them appear better than they were. As I was throwing my hair up in my "no time to deal with that" do 🙄, I got a glimpse of some muscle and was like, yeah girl!! That's because YOU put in the work. So yeah, totally barfy post by me😬, but I'm 👏🏼💃🏻🤸🏻‍♀️🎉 on the inside... about the outside right now!! K, that's all! Thanks for reading. . #getafterwhatyouwant  #youcanhavewhatyouwant  #makeithappen  #decide  #commit  #succeed  #summerarms  #fireworkfeelings  #fastworkoutswork 
Glider Abs 🔥 
And before you start to convince yourself with the excuse that "you're not gonna buy gliders or you don't have them". HERE ARE THE DUPES: •
🗣socks on a smooth surface. 🗣 plastic bags for carpeted surfaces. #NoExcuse 
Details:
2 sets of 25 each exercise 10-15 (beginners) 
Mountains climbers 
Spider-Man's 
Knee tucks 
Glide sit ups (beginners can get away with 5-8 of these) they're HARD! Just keeping it 💯 
Leg cross-overs ---//----------//------ Song:
@meekmill 
#winsandlosses  @official_rickross #MMG #favsong
@blackwomendoworkout @afrogirlfitness @dailyworkoutsgirls 
#fitness #bodygoals  #summerarms #naturalbodyfitness #afrogirlfitness #blackgirlfit #blackgirlslift #fitchocolate #selflove #beYOUtiful #dailyworkoutgirls
Glider Abs 🔥 And before you start to convince yourself with the excuse that "you're not gonna buy gliders or you don't have them". HERE ARE THE DUPES: • 🗣socks on a smooth surface. 🗣 plastic bags for carpeted surfaces. #NoExcuse  Details: 2 sets of 25 each exercise 10-15 (beginners) Mountains climbers Spider-Man's Knee tucks Glide sit ups (beginners can get away with 5-8 of these) they're HARD! Just keeping it 💯 Leg cross-overs ---//----------//------ Song: @meekmill #winsandlosses  @official_rickross #MMG  #favsong  @blackwomendoworkout @afrogirlfitness @dailyworkoutsgirls #fitness  #bodygoals  #summerarms  #naturalbodyfitness  #afrogirlfitness  #blackgirlfit  #blackgirlslift  #fitchocolate  #selflove  #beYOUtiful  #dailyworkoutgirls 
Want sexy toned arms? Do these 3 moves 💪🔥💯
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Each of these kettlebell exercises are highly effective for sleek strong arms! Check out the full video on our blog (link in bio) 🙋🏻🏃🏻‍♀️🎥
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Special shout out to our awesome trainer @jesswestaventura for shooting this video together @maxbarry_ 🙌🙏
Want sexy toned arms? Do these 3 moves 💪🔥💯 . . Each of these kettlebell exercises are highly effective for sleek strong arms! Check out the full video on our blog (link in bio) 🙋🏻🏃🏻‍♀️🎥 . . Special shout out to our awesome trainer @jesswestaventura for shooting this video together @maxbarry_ 🙌🙏
Cardio this morning was awesome 3 sets of a minute with weighted step ups, tire flips, heavy bad carry (100lbs), ball slams... I love it! #MilesOfFitness #BAMN #gethealthy #getbetter #liftforlife #personaltrainer #fitnessmotivation #fitspiration #fitness #summerarms #beastmode #positivevibes #movement #dedication #keto #hardwork #ilovemylife #strongman
What it looks like when you are starting your new workout for the next strongman competition #MilesOfFitness #BAMN #gethealthy #getbetter #liftforlife #personaltrainer #fitnessmotivation #fitspiration #fitness #summerarms #followme #beastmode #positivevibes #movement #dedication #keto #hardwork #ilovemylife #strongman
My roots always keep my grounded, my roots remind me where I'm from. Even when I'm a million miles away from my roots, I'm home (shout out to ZBB). Sunday mornings spent with my family keep my faith alive and my feet on the ground ❤️Now for some rest day fun... I think napping sounds delightful!
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This also happens to be Kohen's first day with "real" shoes on. Took some getting used to 😏 Can't believe how big these two little boys of mine are already. Life moves at lightening speed. An eternity with them still doesn't seem like enough time. All the mommy feels today ❤️
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#fitmom #fitfam #fitdad #fitmomsofig #momof2 #boymom #postpartum #postbabybody #fitchick #momswholift #fitness #mommyblogger #fitnessjourney #fitnessaddict #fitspo #instafit #dadsofinstagram #momsofinstagram #mixedbabies #mixedkids #biracial #interracial #blendedfamily #summerarms #toned #familygoals #sundayfunday #faith
My roots always keep my grounded, my roots remind me where I'm from. Even when I'm a million miles away from my roots, I'm home (shout out to ZBB). Sunday mornings spent with my family keep my faith alive and my feet on the ground ❤️Now for some rest day fun... I think napping sounds delightful! • This also happens to be Kohen's first day with "real" shoes on. Took some getting used to 😏 Can't believe how big these two little boys of mine are already. Life moves at lightening speed. An eternity with them still doesn't seem like enough time. All the mommy feels today ❤️ • • • • • #fitmom  #fitfam  #fitdad  #fitmomsofig  #momof2  #boymom  #postpartum  #postbabybody  #fitchick  #momswholift  #fitness  #mommyblogger  #fitnessjourney  #fitnessaddict  #fitspo  #instafit  #dadsofinstagram  #momsofinstagram  #mixedbabies  #mixedkids  #biracial  #interracial  #blendedfamily  #summerarms  #toned  #familygoals  #sundayfunday  #faith