This was one of the most things I've ever done 😂😂 whoever let us loose on the canals of Amsterdam on a peddle boat... 🆘😂❤️
I would put the video up but I sound like the biggest Millie around 🙃
No filter needed 📸
It’s Sunday! Get a free Body Scan and crush your fitness goals!!!
🎯Body water levels
4800 White Ln, Suite G,
Bakersfield, CA 93309
Corner of Stine & White Ln next to Carls Jr.📍
Muscle Building Essentials
Handy little guide to getting to grips with the key essentials to building lean muscle by @trainwithcarsen
PROGRESSIVE OVERLOAD✅ - you need to give your muscles a reason to grow. They won’t grow simply because you are going to the gym and “going hard”. You need to be progressing and working your way into uncharted territory. Progressive overload takes place by - ☑️working with more weight than before, ☑️doing more reps or sets than before, or ☑️increasing the time Under tension.
Whatever it may be, there HAS to be progression for your muscles to grow.
HIGH PROTEIN✅ - the muscle growth does not occur in the gym. That’s where it begins. Muscle growth happens during recovery, and with that, you need to assure you are fueling your body for muscle recovery. Protein is the building block for muscle recovery. If you’re not taking full advantage of your daily protein intake, you are limiting your muscle building potential.
Protein - Bodyweight (lbs) X 1.
QUALITY SLEEP✅ - sleep is critical to muscle recovery and workout performance. You HAVE to get on a consistent sleep schedule in order to effectively build muscle. This is where the muscle growth happens. If you’re cutting your sleep short, you’re cutting your muscle building potential short. ☑️Get in the habit of going to sleep at the same time every night, and waking at the same time every morning.
Aim for 7-9 hours every night.
CONSISTENCY✅ - building lean muscle mass does not just happen in a days time. You need to allow your body time to adapt. Consistent repetition day in and day out leads to effective muscle building. What’s the best way to stay consistent? Always remember why you’re here. Why is it that you’re set out to build muscle❓Keep that in mind and that will drive your discipline day in and day out.
We would like to welcome the Hillsboro Football and Baseball small group 🏈⚾️to The Grind for small group team training! Welcome to The Grind Family! Keep working hard boys and let the off season training begin! It’s time to start gaining ground on your opponents!
PIERNAS DE HIERRO🔥💪🏻
Hoy os traemos una manera de hacer arder vuestras piernas y glúteos en menos de 20 minutos!😱🕐
IDEAL PARA QUIENES:
1️⃣No tengan mucho tiempo para darle caña al tren inferior⌛️
2️⃣No disponga de material específico de gimnasio 🏋🏻
3️⃣Quieran combinarlo con su deporte de carrera🏃🏻♀️
4️⃣Les guste la sensación de piernas agotadas😮
🔸Sentadilla (25 seg)
🔸Paso atrás (30 seg) 🔸Media sentadilla con 1 pierna (15 con cada)
🔸Subida a banco (25 seg)
🔸Kettlebell swing (20 seg)👉🏻 si no tienes pesas, llena una mochila con peso(libros...) 🔹Descansa 10 seg entre ejercicios
🔹Repítelo 3 veces
RETA A TU COMPI QUE NO LE GUSTA ENTRENAR PIERNAS😅🤔💪🏻
The #Clubiron Checklist Program is for 👇🏽 -Those who have been lifting for at least a year -Those who wish to be strong in specific lifts - Those who want to master the 1 REP MAX - Those who want to LOOK LIKE THEY LIFT - Those that have access to a gym with free weights and barbells - Those who need a program, not a workout - Those who absolutely need flexibility and controlled intensity - Those who want a second set of eyes on everything to ensure there’s no ego attached - Club Iron and Club Iron Prospects are #POWERBUILDERS by nature
Purchase the Club Iron Program at clubironcoaching.com for 100$ and DM me with any questions. 💪🏽 Photographer: @johns.camera
Good lighting and a small pump after doing hams & glutes today in @one_life_fitness_
I didn’t go ‘til failure, it wasn’t intense, I didn’t get a huge pump nor did I sweat much but it was good to listen to some chill music and switch off for 50 minutes of my day ☺️
Just doin’ what I love
When it’s too cold outside and you don’t want to get on the rollers but your bike legs be calling you out like, “hey, boy, hey!”
1 36 minutes ago
This is way more fun than it looks! You should try it... 10 times. 😏
1 169 minutes ago
And she’s made it out into the gym again👏🏼 What better way to spend a Sunday afternoon than in the gym training legs?? Trying as hard as I possible can to grow my glutes🍑
Followed by a good stretch session to try and get some of my lost flexibility back! Don’t forget to stretch kids!
Just turned 22 a couple days ago so I decided to throw in 315 lb.(143 Kg.) barbell squats FOR 23 SOLID REPS🔥🔥🔥 This challenge left my legs feeling like ramen noodles right after!! 😤👊🏾 Wondering which challenge I'll complete next! 💪🏾🦁🔺️
Sunday funday🏋🏼♀️ It’s winter break now, which means a whole week with early gym sessions🥰🥰🥰 I tried posting some videos along with this pic but Instagram wouldn’t let me?🤔
24 31056 minutes ago
let’s freaking H I I T it with this stair-master HIIT circuit 💦💦🍑
So today is the start of my “mini cut”. Y’all probably know that post vacation feeling like 💩 feeling LOL. I’m going to start incorporating 4-5 days of cardio per week & tracking my macros again (for the most part). @jessedemasi & I are doing a little competition to see who makes the most progress in the next couple of weeks so let’s see what this in between time has in store for me 😜 I was literally DRIPPING after this stair-master cardio circuit 😓 I did this after a leg day for about 10 - 15 minutes and holy moly 💀🔥 Repeat them for 3 rounds! Swipe through, save this & try it out! You’ll thank (or hate) me later 😂
1️⃣ warm up with 30-60 seconds of normal stepping at a steady pace
2️⃣ increase the speed up to a faster, higher intensity pace for 20 seconds
3️⃣ slow down the speed & perform steps with a kickback for 30-45 seconds
4️⃣ side steps for 30 seconds on each side
5️⃣ increase speed a bit & perform steps with knee side oblique crunch for 30 seconds
6️⃣ slow down the speed & perform squat walk steps for 20 seconds
10 41547 minutes ago
Guess what ? Life is changing, life as you know is changing.
New opportunities and people getting in your way.
Accept and embrace that new season that is happening to you right now.
Have trust in this chapter.
Everything is falling into place.
Another Sunday Sesh!!!
Glute🍑& Hamstring Focused
Sorry (not sorry)😝for the sweat patches!!!🤷🏼♀️
Hey....and I was actually sociable at the gym today (for a change)🤔....I leant a girl my barbell pad for her #hipthrusts and spoke to her😱...usually i’m the ignorant one with the ‘resting bitch face’ and headphones in!!! 😂😂😂
Workout for ya⬇️
=Band Warm Up/Glute Activation
1️⃣ Barbell Hipthrusts 1x20 (warmup) 4x10
2️⃣ Sumo Deadlifts 4x10
3️⃣ Toe Elevated Barbell RDL’s 4x10
4️⃣ Leg Press 1x15 (warmup) 4x8
> Lying Dumbell Hamstring Curls 4x8
> Barbell Reverse Lunges 4x8 (each leg)
> Step Ups Holding Kettlebells 3x8 (each leg)
> Elevated Kettlebell RDL’s 3x8
7️⃣ Seated Hamstring Curls 3x8
Now to shower...go food shopping (must stop putting that off)...😩 Hate food shopping!!
You all smashing your Sunday workouts!!?😉😁!??