🇺🇸 To finish off another cardio Bonanza Wednesday, I hit 10 miles during today's cycling class. Either the bike I was using wasn't calibrated correctly or my legs weren't working right, because those pedals felt way too heavy!
🇧🇷 Para terminar a quarta-feira das loucuras aeróbicas, fiz 16 km na aula de spinning. Das duas, uma: ou a bicicleta não estava calibrada direito ou as minhas pernas não estão funcionando bem, porque os pedais estavam super pesados!
Are You Strong?⠀
Well today’s workout was STRONGER. Using our body weight is a lot harder for me. But looking back at my transformers I did better on 2 and a tad better than the 3rd one. But I’m not complaining because even 1 more is a achievement. ⠀
I am competing against myself and no one else. No matter how fast the cast goes. I go at my own base. You do what you can and at your base to achieve results. ⠀
20 mins is no joke and I was skeptical about it, but doing this for 9 days now, I’ve seen changes within my clothes and I’m loving it!!
Arms day Tricep Bicep workout! 🔥 Save and Try this out you might like it! ⬇️
ตารางเล่นแขน ไตรเซป ไบเซปวันก่อนครับ ผมพยายามแชร์ตารางที่เล่นทุกวันนะครับ ใครไม่รู้จะเล่นอะไร เลื่อนขวาดูตารางเต็มๆได้เลยครับ
1️⃣Tricep Machine Dip 4 sets 12-15 reps
2️⃣Tricep Pushdown 4 sets 12 reps
3️⃣Single Arm Tricep Pulldown 4 sets 15 reps
4️⃣Cable Overhead Extension 4 sets 15 reps
5️⃣Cable Straight Bar Curl 4 sets 15-20 reps
6️⃣Machine Preacher Curl 4 sets 15-20 reps
7️⃣Db Hammer Curl 4 sets 12-15 reps
8️⃣Resistance Band Reverse Curl 4 sets 12-15 repa [3 sec Hold]
1 106 minutes ago
Get Healthy Challenge Starts Soon! ....ask for details....
1 07 minutes ago
If you keep your eye on your goal, you will know why to rise when you fall~Ahmad Tarek
1 99 minutes ago
We’re beating the winter blues ❄️ with some 🔥 themes! Schedule below ⬇️••••
Drake vs. The Weekend
Friday | 6:00 p.m. | @rydewithkate
Kanye West vs. Kendrick Lamar
Saturday | 11:30 a.m. | @jordanciminelli
The Greatest Showman vs. Hamilton
Sunday | 8:30 a.m. | @rydewithkate
Usher vs. JT
Sunday | 11:30 a.m. | @rachelchurity
Stop focusing so hard on other people✋🏼 Stop looking at what he’s doing and what she’s doing.
Stop judging that one girl and getting jealous of that other girl.
Stop allowing every conversation be about someone else.
Stop being bitter because she has something that you don’t.
Stop hating people for who they are.
Stop expending all of your energy on everyone but yourself.
FOCUS ON YOU.
Don’t get so caught up talking about others, that you don’t even know yourself.
Use this year to focus on personal growth. Focus on becoming the person that you want to be around. Because you are the only person that you are guaranteed to be with for the rest of your life.💯
Happy humpday everybody!🥰 As promised, here is Part 1 of Hip Thursts adjustment. •
This one is for quad dominant people like me. At times I have trouble firing up my glutes while doing hip thrusts.
MAKE SURE to keep your back neutral throughout the exercise. This is probably one of the biggest mistake you could make while doing this exercise. Don't overarch your back. •
Here's a few tips that I found helpful: •
❣️ NOTICE my feet in each variations. Whenever I thrust upward, I lift my toes up in the air in every single variation so that I'm making sure to only use my heels. Pushing through your heels target your hamstring and glutes more than your quads. -
❣️Lower your bench/step that you lean against. The higher the bench is, the more likely that you'll not only use your quads but also overarch your back. Try using step equipment and keeping it low. I'm 5'6" and I use only 4 steps on each side. When I trained with a friend who was 5'0", she used only 2-3 on each side. -
❣️Hip bands are SUPER helpful. I'm not joking this keeps my glutes fired up. Using @peachbands !
This is probably my go to now if I'm doing heavy weight hip thrusts or really really high rep hip thrusts. -
❣️Elevate your feet! But make sure your bench isn't too low. For example, don't elevate your feet and use a low step (mentioned in step 1). Using a regular bench that you normally use but incorporating low step to elevate your feet could get you to engage your glutes.
❣️Enjoy the clip of Phil trying to hip thrusts before I started filming😂
Hope this is helpful! Give it a like for support and save it for your next workout 😊 •
🎶 Without Me by Halsey
2 36030 minutes ago
The greats are the ones putting in the work long after everyone else has finished for the day.