CHALLENGE MOVE OF THE WEEK
Bicycle Crunch Sit-ups
My abs don't tire easily, but these gems of gym-time goodness WEAR THEM OUT!
I do a 6-count bicycle crunch, then a 6-count bicycle sit-up, keeping my feet off the floor and lower back pressing into the floor throughout. Keep repeating until you are dying, then do one more. GET IT, TEAM!!!
Who’s ready to jab, jab, cross tonight?! Join Julian at 6:30pm for Ignite class! Not in the mood to box this evening? No worries! Join Erroll for Circuit class at 5:30pm!
Tips to get a beach body from Wikihow:
1. Reduce your calorie intake. ...
2. Write down what you eat. ...
3. Eat lean proteins. ...
4. Cut down on empty carbs like bread, pasta, and rice. ...
5. Eat fruits and vegetables. ...
6. Eliminate junk food and sweets. ...
7. Stay away from alcohol. ...
8. Drink a lot of water.
Quick ab circuit...well kinda quick if you avoid rolling the mat around the bar each time it falls...lol *i just need to build up more tolerance as those little bars hurt so the oadding helped me focus on my core and get in more reps #dowhatyougottado#2getitdone
For a loooong time I've wanted to be able to use an ab wheel as intended, so I set a goal to us it everyday for 30 days. It definitely was not easy in the beginning , but with time and consistent effort I was able to get to the depth I was hoping for! .
If you want to see results, be patient AND consistent! Were there days I didn't want to do this? Yep. But I wanted to see the result of doing this one exercise everyday so bad, I forced myself (sometimes at midnight just before bed) to get my reps in no matter what. .
If you truly want something, you'll find a way to get it. .
. #Determination #Goals #Effort #HardWork #WOD #Fitness #Progress #NeverQuit #AbWork
Some super close stance deadlifting at 115kg/253lbs had issues with grip because I forgot to chalk up so I switched to #hookgrip to finish out the set.
Weighted planks at
Hopped on the air bike for 10min only using my legs and they are liiiiit! Knee feels better as well. #deadlift#abwork#quads#thepump#cardio
️♂️️♀️We love to challenge each other. That's the best part about having the right person to train with. It's that they encourage you to try new exercises that will push your limits. Using the row machine for an ab workout
On that day Timmy wished for a beard and muscles🧚♀️🧚♂️
• • • • • • • • • •This picture is right after I ate a slice of Tiramisu (hence food baby). But you better believe I woke up and did fasted cardio to make up for it!
• • • • • • • • •
•I wanted to point out that while I eat healthy and stay conditioned, I am also human and will gladly indulge on special occasions. (But my I feel the difference in cognitive & neurological function immediately after ingestion.)
• • • • • • • • •
•There is food for the BODY & food for the SOUL. Homemade Desserts are strictly for the soul and should only be eaten in fine moderation. • • • • • • • • • •Candy and processed sweets should be AVOIDED AT ALL COSTS, remember that if you want to cheat, make the dessert yourself so you can determine what it will do to your health.
• • • • • • • • • •.Need assistance prepping or cooking meals?? DM me and I'd be happy to help!
What's your favorite dessert? Comment below
• • • • • • • • • #washboardwednesday#nutritionadvice#cheatmeal#audis3#healthymotivation#jordan17#fitkitchen#healthycook#healthythinking#leanandmean#fairlyoddparents
We didn’t want you early birds to feel left out of the deal . We’re offering a $5 drop in price for circuit class tomorrow (Thursday) at 9:30am with Veronica. Now whether you get up early to exercise or prefer the post work sweat sesh you can take advantage of our reduced drop in rate! Be sure to mention this post .
Me & these Weighted L’s hadn’t danced in a minute. Gotta bring me back to the dance floor. Can’t take my shirt off if my stomach ain’t ripped up! #AbWork#corestrength
Brown rice and egg whites team.
Start the day right team because it's all about what you eat to see results.
Happy #TechniqueTipTuesday with Lead Teacher @frances_hammond! #Repost@frances_hammond
Who dreads multiple forearm planks? ♀️ Don’t get me wrong, they are great for core and arm strength! I’ve been throwing in a lot of, what I call reverse forearm planks lately. A little lighter on the shoulders and also great for the abs!
Elbows under the shoulders, think 90 degrees with arms
Firm press down through the firearms
Head and neck lifted away from the shoulders with a proud chest
Legs engaged and navel toward spine
Elbows wider than shoulders
As a result the chest collapses and do the shoulders
Legs not engaged If you feel this in hip flexors bend your knees or work with feet on the ground
What do you want to see next week?
Ab workout that burns! 30 reps, 3 sets and you're good to go
Gym memberhip paid Parking pass Gym bag in the car ear buds Water bottle Motivation negative ZERO. With little to no motivation for working out this evening. I sat in my car for over 35 minutes contemplating a million and 1 bullshit excuses why I shouldn't go inside because I just wanted to be #LAZY plain and simple. As my mind continued down the path of negative thoughts and self doubt #Conqueror by #Estelle came on the radio as I cracked up the ignition with the intentions driving off. But the lyrics made me feel like my internal warrior was being summons by a force more powerful than my excuses. I sat listening to every word as though it was my first time hearing the song.... "Got a vision that no one else sees
Lot of dirty work, roll up your sleeves
Remember there's a war out there
So come prepared to fight!
You never know where the road leads ya
Not everyone's gonna believe ya
And even though they're wrong,
Don't prove 'em right" by the time the song ended I was ready to go to #WAR an I was the enemy... I won't accept defeat because I AM A #CONQUEROR!!! Entering the gym my head held high feeling like a true warrior, I began to suit up for was going to be the biggest battle today making sure I gave 110% physically and mentally nothing less will be accepted. As started walking out the locker room I caught a glimpse of a reflection in the mirror, a quick double take I screamed Yoooooooo!!!! as i now know the reflection is me Wowwww a #Beautiful#Warrior is looking back at me. Shock waves move through my body and tears begin to flow because in that moment I see ME and the progress/transformation. The many hard days in the gym the self motivated chats, the determination not to fail, has been worth every drip of sweat and reminded to #Believe in myself! Have faith in my abilities! Have confidence in my power to overcome challenges that stand between me and my #GOALS
I do this for ME #noexcuses it's my lifestyle #gymrat#YMCA#ychange#AllSummer18#allnatural#sweat#weights#train#nodaysoff#trx#abwork#Nike