#freeworkouts

Instagram photos and videos

#freeworkouts#fitness#fitfam#gym#fit#muscle#motivation#gymmotivation#workout#gymlife#limitedspots#SRNUTRITION#healthyliving#protein#gymtime#freeworkout#fitnessaddict#abs#gymflow#instagood#ptoplatard#tagforme#fitlife#lavegard#mocard#gymlive#gymcrazy#bodybuilder#FreeWorkouts#body#followme#spiritualgrowth

Hashtags #freeworkouts for Instagram

SUPPLEMENTS | CREATINE
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👉 Nearly Free Gains
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Continuing our series on supplements, this week we're talking about one of my favorites.  Creatine.  Lets establish what creatine is for starters. It's a natural compound made of up the amino acids L-arginine, glycine and methionine.  Your body makes creatine and stores it in cells. As we've talked about before, our body produces energy by breaking down ATP (adenosine triphosphate). Creatine is an instrumental ingredient in the regeneration of ATP.
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In short, creatine aids in ATP restoration so that our muscles can continue to do work.  The problem is that our bodies don't naturally store much creatine and when we run out, our muscles turn to glycogen or fatty acids for ATP restoration.
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The good news is that by supplementing with only 5 grams of creatine daily, we can store 10-20% more creatine in our muscles.  That means you can do more work before reaching failure, which means better workouts and more gains! The even better news is that there are essentially no negative side effects to supplementing your bodies creatine levels.
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When you shop for creatine supplements, look for creatine monoydrate.  We buy ours from bulksupplements on Amazon.  It's dirt cheap, and it just works.
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Next week we're talking about Beta-Alanine.
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We hope you enjoy Digital Barbell!  A product of #triatcrossfit #functionalfitnessserveddaily #digitalbarbell #jonathanandblakley


3

“When life knocks you down, if you can LOOK up then you can GET up.” It’s possible.
It’s necessary.

Take ownership of your life. No one can make your dream happen but you. No one will do it for you. Don’t give yourself permission to continue living a small life. There’s a calling for you. There’s a reason you’re here to do something more. There’s something in you that is telling you that you are here to make an impact.

Always strive to get on top in life, because it’s the bottom that’s overcrowded.

What’s in store for you, if you challenge yourself? #gritandgrace


1

‼️Let's bust the myth that is ultimately stealing you away from having the body you want - in way less time than you ever thought!
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❌WEIGHTS DONT MAKE YOU BULKY!!! Women SIMPLY don't have the hormones and genetic make up to give you the bulky gains you're worrying about!
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What does make you bulky?!?! SUGAR! Yes, sugar will make you look bulky and contribute to belly fat, wrinkles, low energy and cellulite! Lifting weights and eating sugar/processed carbs WILL give you bulk in all the wrong places!
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‼️I know this may sound cliche, but it's true --- STRONG IS SEXY!💪🏻♥️
✔️︎You’re body with increased muscle mass is burning more fat at rest than before.
✔️︎You'll be able to tone and trim off cellulite faster then ever! Youll also have just the right curves in all the right places🍑!!
✔️︎You'll spend way less time in the gym or doing excess cardio!
✔️︎And yes, you can lift weights at home. Resistance bands are just as effective!
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I'd love to answer your questions about fitness------👇👇👇ASK AWAY! Drop a comment below!!!
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. 📩DM to get started!
adele@adelecavaliere.com
Pre-Post Natal
Workouts
Nutrition Plans
Coaching & Support
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3

Workout 15 - Core, Core and more Core
😃
For Scissor Kicks - https://www.spotebi.com/exercise-guide/scissor-kicks/
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Pick your fitness level and complete the respective rounds:
Level 1 - Beginner
Level 2 - Intermediate
Level 3 - Intermediate/Advanced.
If you aren’t familiar with an exercise, Google it to see an example. ...
(To get an entry into the giveaway, please return to this post when you’ve completed your mini-workout and comment done below. For additional entries:
- like this post
- share this post on your timeline or story (publicly)
-tag a friend who may like to join!
In addition, you must be following @strongeryoustrength in order for your entries to be valid.)


1

#throwbackThursday
And y'all be pumping these culture vultures! They take, take, take...And never give a thing back!
#FreeWorkouts #SouthPhilly #2014 #Community #Bepic


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NEW WOROUT ALERT 🚨 15 minute full body workout now you YouTube. The link below
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. NEW WORKOUTS NOW ON YOUTUBE!!
Follow the workout and see your results.
https://www.youtube.com/channel/UCgm95RhwUiqDRgB0aZdjPFQ
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#fit #fitness #fitnesslife #fitnessmotivation #hardworkout #gym #goals #gymlife #gymfreak #gymmotivation #4by4circuits #freeworkouts #exercise #exercisemotivation


2

Yesterday was the clean technique, today it’s the press. Again, this is technique for a group fitness class like pump or grit. Usually people get the hang of this move pretty quickly though. Adding a little squat will turn it into a power press, and work your legs and shoulders at the same time😁🤓 #sladesnoexcuses #exercise #exercises #exercisescience #gym #gyminstructor #fit #fitness #fitnessinstructor #personaltrainer #muscles #shoulderworkout #shoulderpress #power #powerpress #instagym #instafit #instagymfit #instaworkout #freeworkout #freeworkouts #fitfam #trainhard #trainsmart #trainsmarternotharder #results


2

FREE HUGS... Join us again this evening at 7pm for more movement, hugs and high-5’s - on our Eat Play Thrive Facebook Page.


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So proud of everyone that chooses to push the limit of their fitness with us @ #vidalifenutritionclub We are so excited to have everyone of all ages and fitness levels, working so hard to improve so much of themselves.
Our workouts are free every day at Vida Life so come either to a morning (9:00am-10:00am) or evening class (7:00pm-8:00pm). Each day is something new and fun to keep your body moving and build strength 💪 DM me for details!
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#workoutwednesday #bootyday #pushittothelimit #throwupmoments #workforwhatyouwant #fueledbyherbalife #freeworkouts


2

LLF Fitness Challenge starts on Monday and it's FREE.

Comment below for more information 😀


2

1 min past #workoutwednesday forgot to share! I workout at home and the gym, I'M ABOUT TO SHOW EVERYONE AN INSANE #fitnesstransformation MY #wedding IS LESS THAN 60 DAYS AWAY! #follow for #athomeworkouts #resistancebands #curves #growglutes I have #mealplan ideas #weightloss workouts, no matter your #fitnessgoals I can help you! Dm me for info NO COST FOR WORKOUTS, MEAL PLANS, OR MOTIVATION!! #freeworkouts #summerbody #weddingbody #skinnytostrong #boymom #momsthatlift #intstagood #picoftheday #followforfollowback #mompreneur #motivation


4

Missing my instagram soul animal turned real life bestie like CRAYYYYY lately 😭😭 How insane that I met this beautiful soul by searching the #4am hashtag because I wanted to find other people who love the rise & grind as much as I do 😂😜 #mytribe This girl.....YOU GUYS THIS GIRL.....so many huge exciting things happening that she works SO hard for! So blessed to have a front row seat to the life she’s given back to herself, her family, and the lives of so many others ❤️❤️ #gritandgrace


9

Hey guys. So I recorded 5 different workouts this week; here's a few highlights from what they include. These are only small clips, and NOT the full workouts. Day 1: plyomentrics, Day 2: lower body, Day 3: HITT/ upper body, Day 4: full body, Day 5: Full Body. If you are interested in trying out my workouts DM me!! Ill send the first 10 people that message me all 5 workouts. It's never been easier to start lifting and making that change in your life. Would love to be a part of your journey 💖 #freeworkouts #fullbody #lowerbody #HITT #upperbody #fitness #girlswholift #startnow #noexcuse #physique #healthyliving #form #functionality #strength #feelamazing #strengthisbeauty #gymshark #nike


8

“Feed me to the wolves now I lead the pack and s*** // You boys all cap, I'm more Colin Kaepernick // I'm rare as affordable health care or going to wealth from welfare // I turn my Ws to M's, yeah I flip those // I might buy her red bottoms with the crypto // 3 coins, that'll pay ya whole semester // But you gotta ride it better than a Tesla” - Big Sean 🏃🏾‍♂️👑 #BigBank #YG #BigSean #NickiMinaj #2Chainz #TheBodyPrjct #BodyPrjct #ActivateUptown #Stairs #FreeWorkouts #SupportUptown #WorkOnThatFitness #TwerkThatWork // RSVP @TheBodyPrjct Link In Bio // Lets Get Active And Sweat Together All Free All Summer Baby! 🔥💦 📸:@Quitafranique 💖


5

Got new shoes today & my arches/knees are soooo happy✨
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30 high knees
10 push ups
Repeat x 3
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Triceps pull downs x 10
Seated row x 10
Superman hold x 30 secs
DB Calf raises x 10
Repeat x 3
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Lat pull downs x 10
BW Squats x 20
Abs elevate core machine (reverse crunch) x 15
Repeat x 3
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🧘🏻‍♀️🧘🏻‍♀️🧘🏻‍♀️🧘🏻‍♀️🧘🏻‍♀️🧘🏻‍♀️🧘🏻‍♀️🧘🏻‍♀️


1

Workout smashed!!!! We were drenched in sweat 😅 #NoPainNoGain #JoinUs #FreeWorkouts #ParkFun


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Workout smashed!!!! We were drenched in sweat 😅 #NoPainNoGain #JoinUs #FreeWorkouts #ParkFun


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Suhh dude✌🏼 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Shoulders, tris & chest workout listed below👇🏼 Happy Wednesday🌼
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
➰10min stairs
➰Arm warm up
➰Seated dumbbell shoulder press 25lbx10, 25lbx12, 30lbx10, 30lbx8
➰Skull crushers 40lbx10x12x15x15
➰Incline chest press 25lbx12,30lbx12, 35lbx10, 35lbx8
➰Low cable flys 15lbx12, 25lbx12, 35lbx12, 15lbx20
➰Lateral shoulder raise machine 30lbx15, 40lbx12, 50lbx10, 30lbx20
➰Tricep rope pull downs 17.5lbx20, 22.5lbx15, 27.5lbx12, 22.5lbx20
➰Double grip bar tricep push downs 22.5lbx15, 27.5lbx15, 32.5lbx12, 22.5lbx20
➰Single arm tricep pull downs 12.5lbx12x15x20x25
➰15min stairs


24

⭐️Ladies!!!! ⭐️Woman on a mission!! These are my ABSOLUTE favorite challenges , full of amazing woman who may have lost themselves in just everyday life , time, stress, so many other ways 🙋 I was one of themmmm. Embarrassed of the weight I've gained from stress , just exhausted, and unmotivated!
BUT BUT But there is a time to STOP BREATH and find yourself again, and a time to SAY YES ‼️ I knew I was ready for CHANGE! I said YES to AdvoCare 1 year ago! My first day of my 24 Day Jumpstart I lost 18 lbs and inches, it all changed for me. It ALL changed! Knowledge is power & I’ve never looked back! I've lost over 30 lbs now and over 40 inches OVER 40 INCHES‼️ I’m starting a few new groups soon- and if you’re ready to break free, I’m ready to teach you how to become unstuck & unstoppable! #advocare #womenonamission #cleaneating #freeworkouts #energy #sayYES


0

✖️Hump day action 🍑✖️

This would be a super easy at home workout. You just need to things, a resistance tube and a kettlebell.

Warm up:
Body weight Glute Bridge 1x20
Body weight Squat 1x20
Fire Hydrants 1x 10 (each leg)
Workout:
Resistance Tube Kickbacks 3x12 (each leg)
Kettlebell glute bridges 3x12
Kettlebell one leg deadlift 3x 12 (each leg)
Kettlebell hip abductors 3x12 (each leg)




#bootyworkout #squatguide #bodybuildingcom #legday #fit #freeworkouts #fitgirlsfam #fitspo #fitnessmotivation #chickswholift #freeworkout #girlswhoworkout #squats #workoutguide #squats #gluteworkout #squatday #fitgirlsunite #girlswholift #bootybuilding #weightliftinggirls #gymgoals #bootybysquats #legdayworkout


2

Join us this #Saturday from 9 am to 1 pm! We've partnered with ICryo of Shadow Creek, Nutrishop, Fajita Petes, Nutrition Hub, Vintage Mens Salon, Dream Dinners and more! #biggest #sweat sesh, #mind #enhancing, body enriching #event of the year! @icryo_shadowcreek, @1coachwins,and @nutrishoppearlandtx will be there to freeze and hydrate your body back to life. Prizes, raffles, #freeworkouts and a #freemonth drawing!


2

Rutina de espalda completa.
@anthonyifbbpro
ETIQUETA A TU COMPAÑERO GYM👫.
@SR.NUTRITION
🔷DIETA☑️.
🔷GUÍA DE USO☑️.
🔷SEGUIMIENTO☑️.
🔷EVALUACIÓN FÍSICA☑️. 🔷RUTINA DE EJERCICIOS☑️.
Wsp 809-876-0143 📲
TEL:809-822-2558☎️
ENVIÓ TODO PAÍS🚛🚚
.#SRNUTRITION .
🍎
🍏
🍎
🍏
🍎
🍏
#body #muscle #abs #fit #fitfam#fitnessaddict#gymlife #gym#gymflow#gymtime#fitfam#ptoplatard#freeworkouts#workout#tagforme#freeworkouts#followme#instagood#fitness#motivation#fitlife#lavegard#mocard#protein#gymlive#gymcrazy#gymmotivation#gymadict#bodybuilder#proteinas


7

Here’s one of my favorite leg burners from today🙌🏻 Balance required! But if you fall out of it, that’s okay. Just get your balance, and start back up again! If your balance SUPER SUCKS... try them out with no weight and use the am of a chair or couch to hold yourself up! As your balance gets better you can lose the chair and add the weights! 👌

Give this one a try the next time you work your legs. Let me know how it goes. ❤️❤️ .
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#journey #weightlossjourney #healthjourney #postpartumbody #postpartumweightloss #howtobeabadass #fitspo #igfitmomsinspire #igfitmom #igfitmum #igfitnessmoms #workouts #freeworkouts #exerciseideas #80daystobeabadass #legday #nevermissalegday


3

This one has made me cry all day. Real crocodile tears. 😭💦 I have to believe there is a woman out there who feels trapped in her skin like I did. I remember the day I ran past a mirror in the shopping mall, holding my 2 year old & 1 year old. I ran because I didn’t want to look at myself in the mirror. I was so embarrassed but I felt like I was doing everything right. I drew my line in the sand & knew I was ready for CHANGE! I said YES to AdvoCare that very day! My first day of my 24 Day Jumpstart, it all changed for me. It ALL changed! Knowledge is power & I’ve never looked back! I’m starting a few new groups soon- and if you’re ready to break free, I’m ready to teach you how to become unstuck & unstoppable! #advocare #women #on a #mission #cleaneating #freeworkouts #motherhood


2

Taking on the challenge by @big_jameswill from @tuffwrapsfamily of 100kg for full reps, here are my 15.9 (deducted 0.1 for racking on the wrong pin on my left at the end.. 🙄) I think that’s the lowest number so far I’ve seen in the challenge so yay me 👍
BW was 79kg. As normal, 30in Superman Villain wrist wraps and elbow sleeves from the awesome @tuffwrapsuk
DM for free strength workout plans to anyone that wants to get stronger. #tuffwraps #tuffwrapsuk #tuffwrapsfamily #strengthtraining #deadlift #freeworkouts #benchpress #squats


1

💥Wednesday Workout!💥 Give it a try next time you’re in the gym!! Total body and definitely burns! 💧3 pt row
💧walking lunges
💧hip bridges
💧wide grip lat pull
💧trx arm accessories from earlier (neutral row, wide row, bicep curl, tricep press, tricep power up) 10-12 reps of each movement, 3 sets


5

If you want to see gains and get atomically shredded like the guy on the left, then hit up his coach on the right @adventureswithalice_. Allie can help you get fit. But if you want to know how to show off the body she can help you sculpt, hit me up for one of my bodybuilding pose classes. Pictured is the classic Super-Griz pose.
Seriously though, check out my wife’s post regarding the #30DayChallenge she has coming up. I am so excited to see her passion for healthy living and fitness be used in a way to help the rest of us properly steward our bodies the way we should!
#freerecipes #freeworkouts #fuelyourbody #spiritualgrowth


4

Thought it was a faculty meeting at first 😜 #Blessings #Workout #FamilyWorkouts #FreeWorkouts #SmallTownBigThings #Thankful #LOVE #Goals #DoItForYou #FindYourReasons #FindYourTribe 😍💚💪🏼 P.s....DO NOT SNAP+DRIVE 🚫


4

Tadaaaaa!!!💥💪🤘🤪💕 Double tap & tag your 👉🏻besties!!!
_______________________________

These here are a few moves you can add to your daily routine. Make them abs screeeam!😫🙀 _______________________________

Do 3 sets of 20 reps each...you heard me girl...now get a move on. New video every week so you better get a good pair of sneakers🏃🏼‍♀️👟 #perfectlyimperfectmevideos
#mamanparfaitementimparfaitevideos


3

We are here to help, so tell us! How can we help you?


1

Motivation is fun, but it isn't sustainable. Your habits are what create your life, so shift your focus to creating healthy habits that last.

Small steps taken consistently are what gets the job done 😊👍 If you want help staying the course, join my #fitandhealthytribe for #freeworkouts and #dailyinspiration ! The link is in my bio- #ladiesonly


1

You CAN sit with us...but let’s make it a wall sit! Partner workouts meant there was no room to slack because we had our partner’s back -that’s just how the Westside does it! 🤙🏽🔥 #stairsforbreakfast #couplesretreat #np_wla


4

#Repost @kimsaha (@get_repost)
・・・
A days filming for the @babybuddyapp teaching new mums all about safe fitness... all the do’s dont’s and how’s. I love simplifying things and reaching as many people as possible with this essential knowledge.
🤰🏼👪🚶🏼‍♀️
・・・
All our videos in @babybuddyapp is approved by our Editorial Board which is made up of representatives from the Department of Health, many of the Royal Colleges, @publichealthengland and other organisations.
Baby Buddy is a trusted app, supporting you through pregnancy and beyond. To download @babybuddyapp , click on the link in bio.
・・・
#pregnancyfitness #postnatalfitness #pregnancyhealth #postnatalhealth #antenatalfitness #antenatalhealth #postnataldepression #mentalhealthawareness #freeworkouts #babybuddy #bestbeginings #fitnessforeveryone #greatyarmouth #norfolk #fitmum #mumfit @tisu.rex


1

#Repost @kimsaha (@get_repost)
・・・
A days filming for the @babybuddyapp teaching new mums all about safe fitness... all the do’s dont’s and how’s. I love simplifying things and reaching as many people as possible with this essential knowledge.
🤰🏼👪🚶🏼‍♀️
・・・
All our published videos in @babybuddyapp is approved by our Editorial Board which is made up of representatives from the Department of Health, many of the Royal Colleges, @publichealthengland and other organisations.

Baby Buddy is a trusted app, supporting you through pregnancy and beyond. To download @babybuddyapp, click on the link in bio.
・・・
#pregnancyfitness #postnatalfitness #pregnancyhealth #postnatalhealth #antenatalfitness #antenatalhealth #postnataldepression #mentalhealthawareness #freeworkouts #babybuddy #bestbeginings #fitnessforeveryone #greatyarmouth #norfolk #fitmum #mumfit @bestbeginningscharity @tisu.rex


0

Are you struggling with the lower back floor contact when doing double leg lifts? Use a barbell as a counterweight and it will help you keep a strong core throughout the whole exercise. Burns so good in your abs. The arm toning comes as an extra bonus. 😉
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#personaltrainer #personligtränare #fitnesscoaching #fitnessinspiration #instafit #instafitnessgirls #absworkout #gymgirls #krissyboostcamp #workoutvideos #freeworkouts #wellbeing #fempreneur #bossgirlbloggers #casalltraining


4

FRIENDS!!!!! I am so excited to launch our BRAND NEW 30 DAY CHALLENGE!!!!!!! 💕🤘🏻😍🎉🔥with extra bonuses!!!!!! (So please especially listen up all you future college friends, current students and any humans for that matter)

Next month myself and a team of my favorite humans are creating a special 30 DAY CHALLENGE for those who desire to get healthy inside & out.
I'm talking a private group with:
-at home personal 30 min workouts
-recipes
-personal challenges -education about your body and how to fuel it
-accountability & encouragement
Because you can do anything for #30days

This 30 day challenge has changed EVERYTHING. Im never bloated, I have so much energy, and I’ve shed weight that my body didn’t need and I continue to loose even today! I didn’t know my body could feel this good!!! Also we have super crazy discounts on a tool kit to help you get started and I've even created mini fit kits so regardless of your budget, I can help you get the tools you need!! So please DM me or text me if you want more information and I'd love to walk you through this 30 day challenge and there are limited spots so just let me know if you have interest!!!!!! #justdoit
#limitedspots
#lessssssgoooooo #healthyliving #youcandoanythingfor30days
#limitedspots #healthylivinginsideandout #30daychallenge #freeworkouts #freereciepes #spiritualgrowth #youcandoit #fuelyourbody #bonnesquad


2

Good morning sunshine!! Join me for an intense compound workout over on my YouTube and let's start this day off with a bang!🔥🔥🔥 Link in bio ☝️ #movedaily #fitnessmotivation #fitness #freeworkouts #youtube #justdoit


0

Kit para Ella 🏋️️‍♀️🏃‍♀️ aumentar masa muscular y tonificar.
@SR.NUTRITION
🔷DIETA☑️.
🔷GUÍA DE USO☑️.
🔷SEGUIMIENTO☑️.
🔷EVALUACIÓN FÍSICA☑️. 🔷RUTINA DE EJERCICIOS☑️.
Wsp 809-876-0143 📲
TEL:809-822-2558☎️
ENVIÓ TODO PAÍS🚛🚚
.#SRNUTRITION .
🍎
🍏
🍎
🍏
🍎
🍏
#body #muscle #abs #fit #fitfam#fitnessaddict#gymlife #gym#gymflow#gymtime#fitfam#ptoplatard#freeworkouts#workout#tagforme#freeworkouts#followme#instagood#fitness#motivation#fitlife#lavegard#mocard#protein#gymlive#gymcrazy#gymmotivation#gymadict#bodybuilder#proteinas


2

First FIT CAMP of the summer!!🎉 Join us for our free workouts in the park every other Tuesday @6:30pm!💪🏼 Let’s get healthy Alexandria!!!
#freeworkouts
#fitcamp
#communityworkout
#summernights
#healthyandhappy
#fitfam
#inspirenutrition
#alexandriamn


1

You need to step outside your comfort zone to make the gains you desire!! Happy Wednesday !! .
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🌍 Mindismithperformance.com ✉️ mindilsmith@me.com
IG: mindismithperformance
Twitter: https://twitter.com/MindiLSmith 👻 Mindilsmith
Youtube: https://www.youtube.com/user/mindilsmith .
#femalefitnessmotivation #fitness #gym #workout #workouts #health #bodybuilding #weightloss #cleaneating #muscle #exercise #healthyfood #personaltrainer #strength #trainingprogram #healthyeating #healthylifestyle #healthyliving #weightlifting #athomeworkout #youtubeworkout #sexy #freeworkouts


0

🔧Technique Tweaks - Barbell Bicep Curls
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⛓️ When training biceps, the focus should be on what is happening around the elbow joint. However this is often overlooked and some common problems occur. You could walk into any gym and you will likely see the wrong example (maybe not to the extreme in the video) being performed on some sort of bicep variation.
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🐘 More often than not the problem arises from using far too much weight. This results in the use of momentum creating a swinging motion and compromising shoulder stability.
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🧐 Things to consider when performing the bicep curl:
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✅ Stabilise the core and scapula.
✅ Focus on keeping elbows fixed, maintaining tension on the biceps.
✅ Movement should be coming from the elbow not the shoulder.
✅ Control the downwards eccentric phase.
✅ Fully straighten at the bottom and squeeze at the top.
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🧠 If you are struggling to do the above and still find yourself swinging then consider creating an opposing force. For example using a preacher curl to support the back of the elbow and stop you from swinging.
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🕺🏼 Keep mixing up the variations of the bicep curl but the above points will remain the same throughout. It would be advisable to lower the weight to get used to performing the exercise correctly if you feel like you have been going wrong with it.
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😃 Give it a go.
👫 Tag a gym buddie
📍bookmark for later
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#sculptedsquad


22

FRIENDS!!!!! I am so excited to launch our BRAND NEW 30 DAY CHALLENGE!!!!!!! 💕🤘🏻😍🎉🔥with extra bonuses!!!!!! (So please especially listen up all you future college friends, current students and any humans for that matter)

Next month myself and a team of my favorite humans are creating a special 30 DAY CHALLENGE for those who desire to get healthy inside & out.
I'm talking a private group with:
-at home personal 30 min workouts
-recipes
-spiritual disciplines -personal challenges -education about your body and how to fuel it
-accountability & encouragement
Because you can do anything for #30days

This 30 day challenge has changed EVERYTHING. Im never bloated, I have so much energy, and I’ve shed weight that my body didn’t need! God has really used this program in my life to give me confidence and to learn about how our bodies are a gift and we should take care of them, stewarding them well!! I didn’t know my body could feel this good!!! Also we have super crazy discounts on a tool kit to help you get started and I've even created mini fit kits so regardless of your budget, I can help you get the tools you need!! So please DM me or text me if you want more information and I'd love to walk you through this 30 day challenge and there are limited spots so just let me know if you have interest!!!!!! #justdoit
#limitedspots
#lessssssgoooooo #healthyliving #youcandoanythingfor30days
#limitedspots #healthylivinginsideandout #30daychallenge #freeworkouts #freereciepes #spiritualgrowth #youcandoit #fuelyourbody #bonnesquad


1

🚫🚫ALERT 🚫🚫 This boss babe got THICKKK 🙌🏽🍑
Take control of your life and transform yourself today! 💥🔥
It can be to lose weight/ gain muscle/ tone up or even to just have more energy! 🙌🏽 Whatever your goal is I can help you out 💪🏽🙌🏽 #askmehow #freescanning #freetips #freeconsultation #freeworkouts #wollongong #liverpool #penrith


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Can you guess where I find the majority of my motivation for fitness ⁉️ My mobile apps!! This might sound like an ad, but I’m telling you the truth 👊🏻 I love that there are so many FREE resources available on the App Store for fitness junkies, because it helps create structure for home workouts. Instead of going to the gym, I’m able to find daily workouts/meal plans that work around my schedule so I don’t have to pay a monthly membership. Here are the top 3 Apps that I’m using now, that you should go download ASAP 👊🏻🔥 _____________________________________________________________
✨ Nike+ Run Club (this app tracks your runs by giving you updates per mile on your average pace. At the end of a run, you’re able to see your route, your splits, and overall time.) ✨ Tone it Up (this app offers FREE daily workouts and meal prep tips. They also offer daily classes that cost a small fee). ✨ Pinterest (I actually have found a lot of inspiration on Pinterest for my meals. So many food bloggers post their stuff on this app, so it’s easy to scroll through and find lots of material in one place). Double tap if you’re going to download ONE of these today 🔥


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One of my favorite jobs when I worked at Sky Ranch (I had many) was riding on the cookie cart every Sunday bringing joy & refreshments to ALL those counselors selling out for their campers & for Jesus.
But let’s be real. Raise your hand if you have been a victim of the cookie cart this summer? Or maybe that camp food was truly for the sake of the gospel being shared this summer, but you can’t eat another corn dog...ever. OR MAYBE, you just want to start this new school year off right. If any of these are you- THIS IS FOR YOU!!!! Myself & some of the very best people are excited to announce a BRAND NEW 30 DAY CHALLENGE. It’s new, it different, so tune in.
Summer is almost over & I don’t know about you, but each time summer camp ended & another school year began- I was ready to start fresh. Having a plan, helped me transition back to school/life, outside of camp, which was not always easy. Choosing to be disciplined right from the start always helped me be more successful.
My team of #bonnegirls are looking for people who are ready to start fresh & get healthy & fit.

We’re talking a private group with:
-at home personal 30 min workouts
-recipes
-spiritual disciplines -personal challenges -education about your body &how to fuel it
-accountability & encouragement
Because WE BELIEVE YOU can do anything for #30days
I am humbled & honored & get so GIDDY at the opportunity of getting to coach, encourage & do this alongside some of you.
We don’t want you to miss out on this special challenge. So if it is money, we can create a mini fit kit for you. If it is time, we are here to guide you. If it is disbelief, all the more reason to join us & have incredible accountability & encouragement!
So let’s get ready now for when camp ends and school begins!!! DM me if you want more information and I'd LOVE to walk you through this 30 day challenge that starts the middle of next month!!! Clear skin, healthy hearts, can't loose!!!!! #limitedspots #thetimeisnow
#youcandothis #healthyliving #healthylivBing
##healthylivinginsideandout #30daychallenge #freeworkouts #freereciepes #spiritualgrowth #fuelyourbody #bonnesquad #bonnegirls


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5 ROUNDS for Quality:
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20 Band Pull Aparts
20 Curl and Press
20 DB Lunges
20 In and Outs
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We’re giving you a good ol’ fashioned all around pump today.  All you need is an exercise band and a pair of dumbbells.  It’s 100 reps of each exercise so take your time and make them good. Make a connection in your mind with the muscles that you’re using.
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Go ahead and flex when you’re done :)
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We hope you enjoy Digital Barbell!  A product of #triatcrossfit #functionalfitnessserveddaily #digitalbarbell #jonathanandblakley


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PEOPLE OF AMERICA!!!!! I am so excited to launch our BRAND NEW 30 DAY CHALLENGE!!!!!!! 💕🤘🏻😍🎉🔥with extra bonuses!!!!!! (So please especially listen up all you camp people, current students and all the humans of America )

If you have been eating corn dogs, mac and cheese #campfood all summer or if you are looking to start this new school year off right then please please please check this out!
After every summer and before each school year I always was convicted and truly wanted to end the summer and start the school year off right, stewarding my body the way it was designed to be treated!

Next month myself and a team of my favorite humans are creating a special 30 DAY CHALLENGE for those who desire to get healthy inside & out.
I'm talking a private group with:
-at home personal 30 min workouts
-recipes
-spiritual disciplines -personal challenges -education about your body and how to fuel it
-accountability & encouragement
Because you can do anything for #30days

I have personally struggled with body image and have seen so much victory in my life through God's grace and truly trusting God as I learn to steward my body and I want to help teach and coach others to help them become the healthiest version of themselves and to find victory too!!! Also we have super crazy discounts on a tool kit to help you get started and I've even created mini fit kits so regardless of your budget, I can help you get the tools you need!!!!!!! So let's prepare for when camp ends and school begins!!! So please DM or text me if you want more information and I'd love to walk you through this 30 day challenge and there are limited spots so just let me know if you have interest!!!!!! #justdoit
#limitedspots
#lessssssgoooooo #thegeorgiahome #healthyliving #youcandoanythingfor30days
#limitedspots #healthylivinginsideandout #30daychallenge #freeworkouts #freereciepes #spiritualgrowth #youcandoit #fuelyourbody #bonnesquad


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FREE workout ⬇️⬇️
It’s #WorkoutWednesday
and like usual, we are linking a brand new workout for you to enjoy. Click on the link below for your downloadable PDF. This workout is body weight and only requires a chair, box or bench, allowing you to complete this work out at home, outside or in the gym. Coach Earl demonstrates every exercise, from the warm-up through the first giant set, followed by two supersets all the way to the heart rate intense, fat-blasting finisher. ⬇️more info⬇️
https://e3strength.com/perform/ ⬇️FREE PDF⬇️
https://e3strength.com/wp-content/uploads/2018/07/Workout-Wednesday-718.pdf

#e3strength #freeworkout #freeworkouts #freeworkouttemplate #workingout #workingoutathome #workingoutside #workingoutisfun #workingoutpaysoff #workingoutismytherapy #workingouthard #workingoutfromhome #workingoutainteasy #workingoutwhentravelling #workingoutworks #workingoutrelievesstress #workingoutsideofcomfortzone #workingoutthismorning


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Workout 14 - Cardiooooooo!
🙌🙌🙌
For Stairs - walk or jog up and down a set of stairs for the number of times given. If you don’t have stairs, do fast Step-ups (20/side).
...
Pick your fitness level and complete the respective rounds:
Level 1 - Beginner
Level 2 - Intermediate
Level 3 - Intermediate/Advanced.
If you aren’t familiar with an exercise, Google it to see an example. ...
(To get an entry into the giveaway, please return to this post when you’ve completed your mini-workout and comment done below. For additional entries:
- like this post
- share this post on your timeline or story (publicly)
-tag a friend who may like to join!
In addition, you must be following @strongeryoustrength in order for your entries to be valid.)


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FREE workout ⬇️⬇️
It’s #WorkoutWednesday
and like usual, we are linking a brand new workout for you to use at home or in the gym. Click on the link below for your downloadable PDF. Check out IGTV for the instructional video.
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⬇️more info⬇️
https://e3strength.com/perform/
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⬇️FREE PDF⬇️
https://e3strength.com/wp-content/uploads/2018/07/Workout-Wednesday-718.pdf
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#e3strength #freeworkout #freeworkouts #freeworkouttemplate #workingout #workingoutathome #workingoutside #workingoutisfun #workingoutpaysoff #workingoutismytherapy #workingouthard #workingoutfromhome #workingoutainteasy #workingoutwhentravelling #workingoutworks #workingoutrelievesstress #workingoutsideofcomfortzone #workingoutthismorning #fitness #fitnessmotivation #fitnessjourney #fitnesslifestyle #fitnesslife #fitnessgoals #fitnessbody #fitnesscoach


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Ejercicios para espalda con peso libre! 💪🔥 @gabriellabencosme 🍑
TAG A FRIENDS 👫.
@SR.NUTRITION


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💥FREE workout hosted by the First Responders for Fitness💥

Come workout with us!!
This Thursday at Heritage Park in Taylor!! Liz and Christi Bootcamp at 7️⃣pm

@e.itsirhc
#elizafit #fr4f #weare_detroitfitness #tym #tym21daychallenge #vitaminsuppsource #womensupportingwomen #freeworkouts #heritagepark


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Tutorials, exercise guidance, and a full free month of home workouts in July’s Fit Club Magazine.

August’s publication is out on the 6th so be sure to get in on these workouts before they’re gone 👌

Next month will have a full month’s worth of weight workouts so if you’re looking for something a bit more intense, drop me a message to pre-sign up 🌟


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#Day7 of #30Dayschallenge
It’s all about getting better and stronger everyday that’s it


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A little tougher then the usual exercise video.
Try this a full body routine.
**Keep in mind this video has been sped up to fit the video time bracket so please perform these a lot slower pace.
It is important to focus on form 💪

Set a time for 25seconds work and 20 second rest 😉 ✨ Decline Push Up
✨ Decline Mountain Climbers
✨ Reverse Plank side leg lifts
✨ Reverse Plank Alternating Kicks
✨ Incline Commandos
✨ Incline Plank Hip Rolls
✨ Bicycle Crunch
✨ Flutter kicks
✨ Hip roll backs
✨ Crunches
😀👍💪


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Focus on your abs for just 10 minutes. This workout will help you to strengthen your core and flatten your belly.
Youtube ➡️ https://youtu.be/9EcrarI-2VQ


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They are my biggest enemy in the gym and my first supporters outside the gym .
I have spent almost 16 months with them and all I have got is #goodhealth #muscle and a better #personality.

#homefitness #karachiites #bellyfat #fitafter50 #pushupchallenge #weightloss #weightlossjourney #getfitathome #getfit #30dayschallenge #freeworkouts #freehealthcare #junkfood #nursingstudent #nurse #nurselife💊💉 #healthylifestyle #healthyfood #healthyeatinghabits
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This team’s not playin! Way to show up tonight #teammotivation!! YOU make me sO PROUD! 💚

Don’t forget we are open for breakfast in the morning from 6-7 with FitCamp at 8am and open bar after till 9:30! #justshowup
851 S Interstate 35 Suite J NB,TX

#fitcamp #freeworkouts #newbraunfels #fueledbyherbalife #bettertogether #beinthepicture


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Couch Workout video coming soon.
This will test you 😉💪


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The clean.......in a group fitness class. Just a technique post this one. Please note that this technique is based on weight training in group fitness classes only, not power lifters or bodybuilding. I see participants get this move wrong a lot and the lower back ends up taking the load (not good!). Get elbows up first, above the bar. Keep bar close to the body as possible. Flick bar under when the bar get around chest level height, and catch the bar whilst adding a slight squat to help take some load off the lower back. Go lighter weight and fast reps to get that high intensity workout. Shoulder burn will come........ #sladesnoexcuses #gym #gyminstructor #fit #fitness #fitnessinstructor #shoulderworkout #shoulders #weights #weightstraining #instagym #instafit #instagymfit #instafit #instafitness #freeworkout #freeworkouts #humanbiology #exercise #exercises #exercisescience #technique #results #trainhard #trainsmart #knowledge


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FIT CAMP back in action!!😎💪🏼 such an awesome turnout for our first workout this summer!! Join us every other Tuesday night at Fillmore Park! Workout starts at 6:30pm followed by shakes at Inspire!😄
#fitcampisback
#freeworkouts
#workoutinthepark
#fitcamp
#alexandriamn
#healthyactivelifestyle
#jointhemovement
#getmoving
#herbalifenutrition
#fillmorepark
#inspirenutrition


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Kit para tonificar y eliminar peso graso💪🔥. ⭕️WHEY GOLD STANDARD✅.
⭕️PLATINUM MULTIVITAMIN HER✅.
⭕️CARNITINE 30 SERV LIQ✅.
⭕️LIPO6 cla 90 cps✅.
⭕️SHAKER 32 onz✅.
@SR.NUTRITION
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🔷DIETA☑️.
🔷GUÍA DE USO☑️.
🔷SEGUIMIENTO☑️.
🔷RUTINA DE EJERCICIOS☑️.
🔷EVALUACIÓN FÍSICA☑️.
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Wsp 809-876-0143 📲
TEL:809-822-2558☎️
ENVIÓ TODO PAÍS🚛🚚
.#SRNUTRITION .


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Cuando se trata de mis glúteos nunca sostengo! No sigo a otras personas, hago mi propio entrenamientos. Eso es lo que funcionó para mí, así que continúo haciéndolo. Me he centrado en mis glúteos durante más de un año. Tengo 2 días de glúteos de aislamiento durante la semana y días pesados ​​y un día normal. Esto me ha funcionado a mi!
Happy Fin de semana.
ETIQUETA A TU AMIGA 👭🏋️️‍♂️ @dianaruizfit
@sr.nutrition ・・・
When it comes to my glutes I never hold
Back! I don’t follow other people, I do my own crazy set of workouts. That’s what has worked for me so therefore I continue to do it. Ive been focusing on my glutes for over a year now. I have 2 isolation glute days during the week and heavy and a none heavy day. This has worked for me! Happy Weekend Familia, try this out full workout will be up on my YouTube channel tomorrow 😀
👯 Tag a friend for motivation 🍑 .
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•Abduction 4x10
•Sumo deadlifts 4x10
•Glute Raise 4x10
•Concentrate Kick Backs 4x10
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