Instagram Public Photos with #workoutplans

Küresel ısınmayla aram bozuk. kış gelmiyor ki bulk’a girelim🥺 bu hafta da fonksiyonel çalışmaya devam gibi görünüyor☀️

this global warming thing is messing with my diet plans. still too hot to eat the whole world. guess, i’ll continue to functional trainning for this one more week☀️☀️
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#motivated #gym #fitspo #girlswholift #aesthetic #mood #fitnessmotivation #fitgirls #gym #monday #functionaltraining #healthyliving #gymgirl #gizlielchef #girlswithmuscle #gymrat #workoutplans #fitness #fitfam #fitgirls #instafitness #healthybody #strong

comment 85 star 1,221 Yesterday

🔥beast chest/tricep workout!
[save|share|tag a friend]
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➖ 👉🏽swipe left for full workout:
exercise 1:bench press:[3x|20]
exercise 2:lying floor press:[3x|15]
🔥giant-set 3/4/5
exercise 3:cable fly:[3x|10]
exercise 4:low to high fly:[3x|10]
exercise 5:decline oblique row:[3x|12]
exercise 6:incline db press:[3x|15]
🔥super-set w/
exercise 7:decline crunch +fly:[3x|15]
exercise 8:skull-crusher:[3x|15]
🔥super-set w/
exercise 9:weighted cocoons:[3x|15]
exercise 10:rope pushdown:[3x|15]
⏰rest 60 sec rest after each super set! ↗️turn on post notifications for my daily workouts!
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video commentary explaining the workout at the end of the workout make sure you check that out! if you follow my workouts & use them at the gym tag me in your story using my workouts to get featured on my story🔥
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this workout is built on high intensity push workout with chest/triceps/abs with high reps and supersets! let me know in the comments below if you have any questions about the workout 👇🏽

comment 70 star 4,615 September 2019

This is a great example of 2 sample full body workouts that are perfect for somebody who doesn’t have the time to train multiple times per week. in fact at the minute i myself am doing 2 or 3 full body sessions per week.✅
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full body workouts are also perfect for beginner lifters to really increase your strength in the key compound lifts which will cover the majority of your gains and some isolation movements to add the finishing touches to your physique. the compounds include the bench press, squat, deadlift, overhead press and tricep dips.👌
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the addition of lateral raises is to give your shoulders that capped 3d look and additional arm exercises will add extra size to your arms.💪
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👉🏻 follow @physiqueandstrength 👈🏻
👉🏻 follow @physiqueandstrength 👈🏻
👉🏻 credit @madegains 👈🏻
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#fullbodyworkout #fullbody #gymworkout #workoutroutine #workoutplan #workoutplans

comment 36 star 2,597 4 days ago

🔹 i have something to get off my chest that’s really been pissing me off. 🔹
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if you want to build bigger glutes, stop doing the c**p on the right 👆, start doing the exercises on the left.
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everything on the right is either cardio, or not providing nearly enough stimulus to build muscle.
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guess what? if half of your workout consists of scrolling instagram and you never break a sweat ever, you’re not doing shit.
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shocking i know.
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take some time to adjust to this new information. this may be a rough transition.
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but crazy as it may seem, reps to infinity and gym selfies don’t build muscle.
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so how do you build your glutes? same way you build any other muscle.
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heavy weight, time under tension, metabolic stress, sufficient calories and protein, all that good stuff.
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this means squats with actual resistance, none of the bodyweight only crap.
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hitting lots of unilateral legs: lunges, split squats, any leg exercise that isolates one leg at a time.
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hip thrusts will absolutely build bigger glutes. but unless you are overloading them with a barbell, your tempo better be slow and controlled and you better be focusing on squeezing the muscle.
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as for deadlifts, well if you didn’t know by now, deadlifts build a lot of muscle.
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sumo deadlifts are especially good for glute activation.
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so, want to build your glutes? be disciplined with your diet, bust your a*s in the gym, and for god’s sake lift some heavy a*s weight. 👊
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quick disclaimer: all of the exercises on the right are great in the right context, but how most people use them to try to build their glutes is what i am criticizing.
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#gluteworkout #glute #glutesworkout #medichbrand #gluteactivation #glutesfordays #glutegains #glutes #gluteday #glutetraining #hypertrophy #gains #glutework #glutesday #posteriorchain #workoutroutine #workoutplans #workouts #hypertrophytraining #strengthtraining #trainingtips #trainingtip #workouttip #workouttips #homeworkout #homeworkouts #workingout #workout👍 #workout💪

comment 67 star 2,196 September 2019

✅ follow @gymstime for the daily fitness tips & nutrition advice 💪.
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➡ tag a friend who would like this ♥️.
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👉 follow @gymstime for more 👈
👉 follow @gymstime for more 👈
👉 follow @gymstime for more 👈
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#workoutfood #muscles #beginnerworkout #workoutoftheday #muscle #musclefood #workoutgirl #workout💪 #workoutplans #tabataworkout #workoutday #workoutgoals #workoutstyle #musclefit #workoutprogram #workoutquotes #gainingmuscle #workoutvids #muscleups #workoutfit #workouts #musclenation #workoutapparel #workoutmotivation #lowerbodyworkout #workoutmode #classicmuscle #musclebuilding #modernmuscle #muscleup .
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📷: @gym_.help

comment 158 star 13,414 last month

Follow @jlfitnessmiami⁠

strength workout 145: ⁣⁠
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workout instructions: ⁣⁠

use a weight that is appropriate to the prescribed rep recommendation.⁠
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💻: visit juanlugofitness.com for more workouts ⁣⁠
⁣⁠
#chestworkouts #upperbodyworkout #upperbodystrength #compoundexercises #progressiveoverload #buildingbetterbodies #jlfitnessmiami #barbellworkout #barbellclub #barbells #dumbbells #barbelltraining #chestworkout #chestday #chestandtriceps#sumodeadlifts #workoutplans #jl59 #backworkout⁠

comment 12 star 1,571 last month

Follow @jlfitnessmiami⁠

strength workout 146: ⁣⁠
⁣⁠
workout instructions: ⁣⁠

use a weight that is appropriate to the prescribed rep recommendation.⁠
⁣⁠
💻: visit juanlugofitness.com for more workouts ⁣⁠
⁣⁠
#backworkout #upperbodyworkout #upperbodystrength #compoundexercises #progressiveoverload #buildingbetterbodies #jlfitnessmiami #barbellworkout #barbellclub #barbells #dumbbells #barbelltraining #workoutplans #jl59 #fullbodyworkout

comment 13 star 1,558 last month

Súper rica 🔥la clase mi gente y aquí les va una prueba de ello @305_fitness_trainer
, gracias a todas por acompanarmos !!! #certifiedfitnesstrainer#fitnesstrainer#fitness#gym#gymlife#motivation#nutrition#12weekprograms#nutritionalplans#workoutplans#getfit#getripped#getbig#loseweight#gainz#dontgiveup#workoutplans#noexcuses#trainhard#keepstrong#healtylifestile#contacme#icanhelpyou

comment 1 star 8 42 minutes ago

Martes de pura fiesta y gozadera con nuestras zumberas, gracias a todas por acompanarmos !!! #certifiedfitnesstrainer#fitnesstrainer#fitness#gym#gymlife#motivation#nutrition#12weekprograms#nutritionalplans#workoutplans#getfit#getripped#getbig#loseweight#gainz#dontgiveup#workoutplans#noexcuses#trainhard#keepstrong#healtylifestile#contacme#icanhelpyou

comment 0 star 8 45 minutes ago
comment 0 star 6 47 minutes ago

𝚂𝚎𝚝 𝚞𝚙 𝚢𝚘𝚞𝚛 𝚎𝚗𝚟𝚒𝚛𝚘𝚗𝚖𝚎𝚗𝚝 𝚝𝚘 𝚠𝚒𝚗.

this looks different for everyone, but if you’re like most people, it starts in the kitchen.

applying some bright lines to your environment—and overall nutrition—is crucial.

bright lines are a set of rules that are unique to you. these rules are law; you never break them.

although this sounds like being overly rigid, it’s quite the opposite.

your bright lines are simply a structure, helping you rig your environment so the 𝑟𝑖𝑔ℎ𝑡 choice is the 𝑜𝑛𝑙𝑦 choice.

rigging your environment is so important because you can’t rely on willpower.

willpower is like a muscle; the more it works, the more it fatigues.

that’s why it’s more difficult to make healthy choices as the day goes on.

this is often referred to as decision fatigue.

how do you overcome decision fatigue? by making fewer decisions.

how do you make fewer decisions?
rig your environment.

how do you rig your environment?
bright lines.

holy hell, how many times are you going to make me say it?

here are a few bright lines that have worked extremely well for myself and my clients:

1️⃣ if a specific food triggers you to binge, keep it out of the house.

it’s easier to resist the temptation to inhale a container of oreos when you don’t buy them.

2️⃣ take hyperpalatable foods out of the original wrappers/containers, and store them in opaque jars above your line of sight.

this often has an “out of sight, out of mind” effect.

3️⃣ leave fruit on the counter where you’ll see it every day.

this is taking advantage of classical conditioning.

when you’re craving sweets or you need a snack, fruit will be the first thing you see.

eventually, fruit will naturally come to mind when you’re hungry or craving sweets.

4️⃣ pack your gym bag the night before, because you know d**n well you’re hitting the snooze button once or twice.

5️⃣ after you write your goals down, place them somewhere you’ll see them every single morning.

what’s a bright line you can implement right now to improve your environment?

👇🏼comment below👇🏼

comment 1 star 23 1 hour ago

Asi de felices siempre activaos y llenos de energia terminamos nuestros entrenamientos🏋️‍♂️, te invito a que te unas a mi gran equipo y lo compruebes por ti misma !!! #gfbc#zumba#zumbainstructors #certifiedfitnesstrainer#fitnesstrainer#fitness#gym#gymlife#motivation#nutrition#12weekprograms#nutritionalplans#workoutplans#getfit#getripped#getbig#loseweight#gainz#dontgiveup#workoutplans#noexcuses#trainhard#keepstrong#healtylifestile#contacme#icanhelpyoutoo

comment 0 star 12 1 hour ago

Did something a little different today! im trying to incorporate more cardio in my workouts so this was the attempt. if you try the plank circuit on the bottom, let me know how long you lasted! i made it 5 minutes and 37 seconds. 🔆🔆🔆🔆🔆🔆🔆🔆🔆🔆🔆🔆🔆🔆🔆
10 minute warmup
4x12 smith machine squats
4x8 each side sm back lunges
4x12 hip abduction
10 minutes stair master level 12
3x16 curtsy lunges
4x8single leg rdl
4x12 sumo squat db pulses
3x12 squat into backlunge w barbell on back
4x10 side lunges
core - plank circuit
1 min regular
30 sec left side
30 second right
repeat nonstop as long as you can!!
#gym #motivation #gymday #legday #cardio #planetfitness #workouts #workoutplans #workoutmotivation

comment 1 star 20 1 hour ago

Lets get that bench up‼️ so written the exercise is:
set of 5 of 60-65% of max

set of 3 of 70% of max
set of 2 of 75-80% of max
set of 1 90% of max
then do that backwards ‼️ finish with an amrap if you want and lmk your rep count 🤯👇🏽 questions⁉️ dm me 📥

comment 3 star 37 2 hours ago

Do you know what exercises you should be doing to target your upper body muscles?💪
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comment down below your favourite exercise!👇🏻
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tag your gym buddies!👇🏻
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the moral of the story here is this... men and women should be doing the same exercises, and these exercises are the compound exercises. a vertical push (overhead press), horizontal push (bench press), vertical pull (pull ups), and a horizontal pull (rows) should be a part of all workout plans.💯
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the second moral of the story is this... if you are aiming for muscle gain or f*t loss you should still be doing the same exercises, so next time you see a workout program titled ‘belly blaster extreme’ with all these fancy exercises just remember this post!🙌
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want to buy the best supplements or gym essentials on the market? protein powder! pre-workout! - link in bio
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👉🏻 follow @rockkstar_ink 👈🏻 #fitstarz #motivation #dedication #fitness #focus #fit #lifestyle #fitfam #gymlife #ripped #strength #workout #compoundexercises #upperbodyworkout #gymexercises #girlyexercises #gymplan #workoutplans

comment 0 star 4 2 hours ago

Happy workout wednesday guys!💪💪
and welcoming wednesday with leg dayyyy!! yaaayy!!🔥🍑

i won't be able to film the whole workout as it does take time but you can certainly google or youtube any exercises you're unsure about. or ask a pt at your gym.😊

if you plan to follow my current workout program, adjust the weight to your ability. •
i managed to only get 7 then break and did 3 more to finish off the sumo deadlifts. but that's ok 😊

comment 11 star 48 2 hours ago

Lateral raises are a staple to a solid shoulder workout🔥
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the trick with these is keeping the weights completely parallel to your body. once the weight wonders forward (which is a common mistake), the impact shifts away from the intended muscle.
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go until you feel the burn, and then keep going💪🏼

comment 7 star 96 3 hours ago

Swipe for full back workout⁣


workout deets:⁣
💗bent over barbell row 4 x 10⁣
💗dumbbell lateral row x 10 each arm💦⁣
💗seated cable rows x 10💦⁣
—— x 4 supersets ⁣
💗straight arm lateral cable pull down (single arm) 4 x 10 each arm ⁣
💗cable crossover rear delt fly 3 x 15⁣
💦= superset dumbbell lateral rows into seated cable rows 💦⁣

really squeeze at the top during the barbell rows, release slowly during lateral/cable rows ⁣
& crossovers ⁣

so what’s a superset?⁣
it’s when you move quickly from one exercise right into the other without taking any break. they increase intensity your workout by overloading the muscle. plus they save time. obviously don’t do this with every excise. i like to include supersets every now and then during the week but i rarely ever do more than 1 superset/day. ⁣

comment 1 star 531 4 hours ago

Another shoulder day for the win 💥 i am loving shoulder days rn & shallowly feeling myself get stronger as i up that weight 👊🏻
- i’ve in the past had a lot of shoulder pain so i’m really focusing on keeping that from right, & really strengthening my presses / side raises 🦋 oh press
🦋 seated db press
🦋 v raises
🦋 1 arm high row
🦋 side raise cable ss alt arm front raises 🦋 threw in a bunch of calves as well because we also want those puppies to growwww

comment 41 star 140 5 hours ago

Te esperamos esta noche para seguir enfocados
boot camp 7pm-8pm
zumba partyyy 8pm-9pm
#certifiedfitnesstrainer#fitnesstrainer#fitness#gym#gymlife#motivation#nutrition#12weekprograms#nutritionalplans#workoutplans#getfit#getripped#getbig#loseweight#gainz#dontgiveup#workoutplans#noexcuses#trainhard#keepstrong#healtylifestile#contacme#icanhelpyou

comment 1 star 18 5 hours ago

Our main mission here at tarpon fitness is helping each client reach their fitness and health goals while guiding and teaching our clients to be able to do it all on their own. we want to see our clients succeed and achieve each goal they set for themselves. living a healthy and fit life should be a lifestyle and not a phase, so we do all we can to make sure you have the proper education and tools to continue your progress once you feel comfortable to go off on your own. who’s ready to start?!? •



















#florida #personaltraining #personaltrainer #fitfam #fitness #fitnessstudio #workoutplans #onlineworkoutplans #health

comment 0 star 7 5 hours ago

I look n***d here but i assure you i'm wearing clothes.... 👀
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as you guys will have seen i put out my first video yesterday
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i have to admit i was shitting it because it was sooooo far out my comfort zone but i know if i'm going to give you guys the best advice then videos are the way to go
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but i had to remind myself that social media likes are not validation for myself or the work i put in ⠀⠀⠀⠀⠀⠀⠀⠀⠀
i use social media as a platform to reach people from around the world and to help teach them ⠀⠀⠀⠀⠀⠀⠀⠀⠀
but it's easy to get caught up in likes and followers ⠀⠀⠀⠀⠀⠀⠀⠀⠀
i think we all need a reminder sometimes that what you put into the world is so much more important than whether or not people like you or what you do ⠀⠀⠀⠀⠀⠀⠀⠀⠀
stop worrying about what everyone else is doing or thinking and focus on yourself
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this goes the same for people trying to improve their health
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i've had a fair few clients tell me their friends or partners don't agree with them trying to lose weight ⠀⠀⠀⠀⠀⠀⠀⠀⠀
and you know what?
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you have to block out the noise and do it anyway ⠀⠀⠀⠀⠀⠀⠀⠀⠀
this is for you
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so f**k them
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if you need some help to improve your health and become stronger mentally and physically then please slide into my dm's for more information. it's not long until christmas! it's the best time to shove your glowing new mindset in your haters faces 👀

comment 5 star 43 6 hours ago

I am so glad because today i could finally perform an exercise that i wasn’t able to do before. today when this particular exercise was on the schedule i thought “today i am going to do this” and heck i did it. i was so proud of myself because i did it without any problems. the strength i’ve been building up is finally coming to show itself. and what’s more? well my abdomen is showing of some definition, as well as my legs and my shoulders. iiiih, so exiting!! all this thanks to my lioness @linnlowes @tll_fam . you made me believe in myself! thank you!
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@fitplan_app @itrainwithfitplan #teamfitplan #tll #tllfam #lioness #fitnessfreaks #girlgains #girlpower💪 #activeliving #workoutplans #livinghealthyandfit #lifestylejourney #stronggirlsclub #fitfamsweden #fitgirlsfam

comment 9 star 75 7 hours ago

Too cold out side🥶😵 no problem work out at home💪😎
45sec - high knees
25 rep - squats
25 rep - push ups
25 rep - lower abs leg lifts
repeat 4x's💪

#thehealthrevive #healthylifestyle #hardwork #hardworkpaysoffs #motivation #justdoit #workoutplans #burnfat #training #cardiovascular #weights #rope #gymshark #gymrat #pushyourself #gym #shirtlessguys #abs #abswork #homeworkouts #homeworkout #nodaysoff #bodybuilding #mybodyismygym #reps.

comment 1 star 8 8 hours ago

🎯 hire me ! book me !! toned stomach & b***y gain otw ‼️ text me 770-866-1322 , dm me or email me fitandfineisthegoal@gmail.com with your name when you’re ready to become fit&fine‼️
#becomeyourowntrainertoday ‼️ #fitness #fitandfine #fitandfineisthegoal #mealplans #workoutplans #mealprep #workoutsessions #workoutclasses #oneononesessions #personaltraining #weightloss #weightgain #weighttransformation #bodypositivity #selflove #loveyourself

comment 0 star 4 8 hours ago

Who believes these myths?

do you want to make 2020 the best year ever for you and your health? want to lose that stubborn body fat? have the energy to spend quality time with your kids? want to finally stop yo-yo dieting and find the approach that works for you?
over the last few months my clients have done just that. losing weight while enjoying the foods they love, spending more quality time with their families... and even training less while doing it.
now you can too.

to claim your free consultation just send me a dm and let me help you 😊

#workoutroutine #exerciseroutine #workoutprogram #workingout #workoutsplit #workoutplan #workoutplans #exerciseplan #personaltrainer #workouthelp #gymhelp #gymtime #leicester

comment 0 star 27 9 hours ago

Last london video! first time skipping in front of loads of people! god i was pooping my pants when i was doing it! used to it now though! 😬😅 but we all got to come out of are comfort zones to do what you want! be brave! be free! live 💜
#skipping #london #location #travel #fun #nike #fitness #pt #gymlife #weights #train #motivation #london #worldwide #pt #personaltrainwe #onlinept #trainingprograms #fun #livelife #travel #frontlever #bodyweights #workoutplans #justtrain #gymgains #weightloss #muscles #tone #core #6pack #dreambody #outsideworkout

comment 4 star 87 9 hours ago

Core💪🏼
here’s a little abs burner to try over the weekend... you only need a bench for this one💪🏼💦
🔽routine🔽
1️⃣ bent knee v-up
2️⃣ split over bench
3️⃣ reverse crunch
4️⃣ low bicycles
5️⃣ low crossovers
6️⃣ single leg drops in shoulder stand
✅ 20 reps
✅ 3 rounds in total
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save ⬆️share ↗️ swipe ❤️
@devere_spa6 ——
#abs #obliqueworkout #workoutinspo #healthylifestyle #goals #fitnessgoals #pilates #noexcuses #progress #morningmotivation #nopainnogain #workoutsession #workouts #workoutplans #fitnessforlife #fitstagram #getfitforlife #getinshape #fitness #fitnessmotivation #fitnesslife #fitnessaddict #fitnessjourney #fit #fitsporation #physiquegoals #hardworkdedication #getupandgetmoving #personaltrainer #liveyourbestlife

comment 22 star 73 11 hours ago

Helping dad make workout plans.

comment 1 star 41 11 hours ago

以下是兩個功能性訓練的例子。

範例1:
一名籃球員想要加強他在投籃及切入時的表現,
那他需要的訓練主要有:
✔️上肢的肌力及穩定性(主要為肩部及手臂)
✔️下肢的側向移動速度及距離
✔️臀腿髖部的肌肉平衡
✔️彈跳力和爆發力訓練
✔️全身的協調性訓練

範例2:
一位上班族女性想要加強他在平時生活中活動的安全性,以及走路時的平衡感,以避免在從事日常活動時肌肉拉傷,韌帶受傷等。
那麼她需要的訓練主要有:
✔️提升全身的關節活動度及柔軟度
✔️基本的全身肌力訓練
✔️核心力量訓練
✔️下肢的平衡感及穩定度訓練 ————————————————————————
每個人的生活型態不同、工作不同,更重要的是身體基本素質不相同。
因此安排菜單應依照自己所需要加強的部分,或是選擇適合自己程度的動作,而不是完全照著網路上查到的課表按表操課。也不用想著要變成跟某某健身網紅一樣,事實上並不是使用同一個菜單訓練,身材就會變得跟他一樣。
只要找到適合自己的訓練方式,朝著對的方向前進,就會一天天進步,時間久了一定會有所成長。

#健身 #增肌減脂 #訓練 #fitness
#workout
#workoutplans

comment 0 star 6 11 hours ago

《功能性訓練》
⚠️什麼是功能性訓練?
功能性訓練(functional training),
指的是根據個人所需要從事、進行的活動項目(也可能是日常生活所需)去做針對性的訓練。
在符合人體的自然條件下,加強及培養完成該活動項目的能力。
進而使得在從事該活動項目時,可以更輕鬆更上手,除了能提升運動表現,還能降低受傷的風險。
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⚠️功能性訓練的適合對象?
功能性訓練可以說是適合「每一個人」。
功能性可以為每一個人量身打造,是一種目標明確、個別化且針對性的訓練。
個人可依其需求去做不同的安排,以加強所需要的肌力、平衡、技術等。

#健身 #增肌減脂 #訓練 #fitness
#workout
#workoutplans

comment 0 star 3 11 hours ago

Boxercise with james at 7pm at the weller centre . boxing is an excellent form of stress relief and stimulates endorphin production. come and punch your stress away! your first class is free! for more info about classes please visit https://buff.ly/2hugits ⠀⠀⠀⠀
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#csdfitness #fitness, #fitnessgoals, #fitnesstips, #fitnessfun, #fitnesstransformation, #fitnesstrainer, #exercisemotivation, #fitsporation, #fitnessgoal, #fitlifestyle, #fitstagram, #workouts, #fitnessinspiration, #fitjourney, #fitnesschallenge, #trainharder, #training, #workouttips, #workoutroutine, #workoutideas, #personaltrainer, #fitnessprofessional, #workoutcomplete, #fitnesslife, #fitfam, #trainhard, #workoutplans, #dedication #caversham

comment 0 star 3 11 hours ago

This program focused on the b***y alot. .
i noticed a big change in mine! i didn’t need gains but i needed a lift. you know the one i am talking about ladies?!?!
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it is amazing that at 47, i feel like i use to in my 20’s. things are lifting, tightening, slimming. .
that makes this girl smile and hit play over and over again.
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#athomeworkouts #workoutmotivation #workoutplans #gethealthywithme #gainsandgoals
#womensfitness #fitwife #fitnessinspiration #strongnotskinny #beforeandafter #chaseyorgoals #setgoalsandcrushthem #habitsofhealth #fitnessgoals #fitnesslife #fitatanyage #fitnessgoal #fitnessforlife #40isthenew20 #fitnessaddict #40something #over40andfabulous #almost50 #becomingabetterme #fortysomething #gainsgainsgains #fitnotskinny #fitmom #workoutwithme

comment 4 star 17 12 hours ago

Arm workout (to do at end of full body lift)
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if you have the time and energy, hit this quick arm circuit after your full body workout!! it’ll help you develop your arms a little faster as you focus directly on those muscles 💪 ——————————————
this is going to be solely with cable work:

s𝕚𝕟𝕘𝕝𝕖-a𝕣𝕞 b𝕚𝕔𝕖𝕡 c𝕦𝕣𝕝𝕤
•2 sets of 12 reps (each arm)
•2 sets of 8-10 reps (each arm)

s𝕚𝕟𝕘𝕝𝕖-a𝕣𝕞 t𝕣𝕚𝕔𝕖𝕡 e𝕩𝕥𝕖𝕟𝕤𝕚𝕠𝕟𝕤 •1 set of 15 reps (each arm)
•1 set of 12 reps (each arm)
•1 set of 10 reps (each arm)
•1 set of 8 reps (each arm)

s𝕚𝕟𝕘𝕝𝕖-a𝕣𝕞 s𝕙𝕠𝕦𝕝𝕕𝕖𝕣 f𝕝𝕪𝕤
•4 sets of 10-12 reps (each arm)
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let me know if you have any questions and goodluck!! 🙏
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#fullbodyworkouts #armworkout #armcircuit #gainmuscle #tricepsworkout #bicepsworkout #shoulderworkout #progress #transformation #workonyourself #workonyou #dowhatsbest #workoutplans #dailyworkouts

comment 0 star 13 12 hours ago

Eat protein, f*t and vegetables
each one of your meals should include a protein source, a f*t source and low-carb vegetables.

protein sources
meat: beef, chicken, pork, lamb, etc.
fish and seafood: salmon, trout, shrimp, etc.
eggs: whole eggs with the yolk are best.
the importance of eating plenty of protein cannot be overstated.

high-protein diets can also reduce cravings and obsessive thoughts about food by 60%, reduce the desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day — just by adding protein to your diet.

when it comes to losing weight, protein is the king of nutrients. period.

low-carb vegetables
broccoli
cauliflower
spinach
tomatoes
kale
brussels sprouts
cabbage
swiss chard
lettuce
cucumber

fat sources
olive oil
coconut oil
avocado oil
butter
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#zenith #zenithdfw #thornesupplements #weightlossgoal #back pain #pain #articulation #spinepain #loseweightfeelgreat #loseweight #weightloss #weightlosshelp #summer #summerbodyweight #weight #loseweight #beachbody #eatright #healthy #healthydiet #90daynutritionprogram #fitness #workout #health #weightloss #workoutplans #weightlosstips #functionalfitness #shoulderstability #shouldermobility

comment 0 star 108 13 hours ago

I highly recommend you follow my friend account 👉🏽 @fattofittestt to lose weight and have a body shape you imagine to.
follow 👉🏽 @fattofittestt
follow 👉🏽 @fattofittestt
follow 👉🏽 @fattofittestt
𝐒𝐀𝐕𝐄 𝐅𝐎𝐑 𝐋𝐀𝐓𝐄𝐑📲
𝐓𝐀𝐆 𝐀 𝐅𝐑𝐈𝐄𝐍𝐃 🙋‍♂️ follow 👉🏽 @fattofittestt
follow 👉🏽 @fattofittestt
follow 👉🏽@fattofittestt

follow and dm @fattofittestt if you want to clear your fitness myths and get motivation. if you want to lose weight and have a body shape you imagine to.😍 she is a dietitian with certification.
dm her and know, how these people are having good results.
tag someone who should loose weight and gain energy.✌
get ♦diet plans
♦24/7 chat
♦1-on-1 coaching
💥😊
follow 👉🏽 @fattofittestt
follow 👉🏽 @fattofittestt
follow 👉🏽 @fattofittestt

#fitness#fitnessaddict#weightloss#guaranteedweightloss#fitnessaddict#fitnessmotivation#workoutplans#fitnesstransformation#fitnessaddict#fitnessroutine#weightloss#healthyfood.

comment 113 star 5,337 13 hours ago

After an amazing #coreworkout at @planetfitness this morning, i walked down my steps to my apartment and had to stop.
••••
why?
••••
because life is too short to not to enjoy the beautiful moments around you. it might be nature, like in this picture, or many other things.
••••
stop looking down at your phone, and look up, dammit!
••••
#nashville #nature #beautyinnature #sunrise #naturephotography #fitness #fitnessgoals #fitnessphilosophy #fitnessmotivation #donuts #freshdonuts #chestday #chestworkout #abs #abworkout #absday #shoulderday #shoulders #shouldersworkout #biceps #triceps #armsday #armsworkout #backworkout #backday #workoutplan #workoutplans #workoutplanforwomen #workoutplanformen

comment 0 star 7 14 hours ago

Landmine legs and shoulders workout - some of these were tough and slightly wobbly but that’s one of the reasons why it’s good to work iso laterally - it will show up discrepancies from one side to the other 💪🏼
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not the best angles due to a busy gym 🙈

comment 21 star 407 14 hours ago

When you bring a friend to work you're going to get a discount. #workoutplans #mealplans #consistencyiskey🔑💯

comment 0 star 32 14 hours ago

Seguimos hoy martes llenos de energia asi que te esperamos para entrenar y bailar juntos, no te lo pierdas !!! #gfbc#zumba#zumbainstructors #certifiedfitnesstrainer#fitnesstrainer#fitness#gym#gymlife#motivation#nutrition#12weekprograms#nutritionalplans#workoutplans#getfit#getripped#getbig#loseweight#gainz#dontgiveup#workoutplans#noexcuses#trainhard#keepstrong#healtylifestile#contacme#icanhelpyoutoo

comment 0 star 16 15 hours ago

I only started calling it passion when i truly felt like it. but how you make the difference between passion and hobby? you always make it a priority. you always decide to put in extra effort. no matter how hard it is, you do it with pleasure. you live for it. ❤️
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please find what makes you happy. don't settle down doing something you don't love.
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#passion #fitness #fitnesslover #truepassion #gymlover #fitgirl #gymgirl #lifestyle #motivation #hardworkpaysoff #workhard #hustle #girlhustle #strongwomen #girlsbuildingempires #neverstop #nevergiveup #bestrong #fitpic #fitnesspage #fitnessinfluencer #influencerpost #instagrammers #cluj #clujfitness #onlinecoaching #fitplans #workoutplans #dmme

comment 4 star 139 15 hours ago

Benefits of boxing:⠀

~fat burning⠀
~increased muscle tone⠀
~builds strong bones and ligaments⠀
~increased cardiovascular fitness⠀
~improved muscular endurance⠀
~improved core stability ⠀
~improved strength and power⠀
~stress relief⠀
~improved coordination and body awareness⠀
~improved confidence and self esteem⠀

fancy giving it a go? if it's your first class with us, it's on us 😊⠀
come to boxercise on: ⠀
mondays at 12.30pm clayfield copse⠀
tuesdays at 7pm the weller centre⠀
thursdays at 9.45am emmer greeen playing fields⠀

other classes are available, too. check them out on https://buff.ly/2nqgb4z. ⠀

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#csdfitness #fitness, #fitnessgoals, #fitnesstips, #fitnessfun, #fitnesstransformation, #fitnesstrainer, #exercisemotivation, #fitsporation, #fitnessgoal, #fitlifestyle, #fitstagram, #workouts, #fitnessinspiration, #fitjourney, #fitnesschallenge, #trainharder, #training, #workouttips, #workoutroutine, #workoutideas, #personaltrainer, #fitnessprofessional, #workoutcomplete, #fitnesslife, #fitfam, #trainhard, #workoutplans, #dedication #caversham

comment 0 star 7 15 hours ago

Its all about a lifestyle change😊

want to lose that stubborn body fat? have the energy to spend quality time with your kids? want to finally stop yo-yo dieting and find the approach that works for you?
over the last few months my clients have done just that. losing weight while enjoying the foods they love, spending more quality time with their families... and even training less while doing it.
now you can too.

to claim your free consultation just send me a dm and let me help you 😊

#workoutroutine #exerciseroutine #workoutprogram #workingout #workoutsplit #workoutplan #workoutplans #exerciseplan #personaltrainer #workouthelp #gymhelp #gymtime #leicester

comment 0 star 81 15 hours ago

The law of individual differences is a principle states that everyone is unique, each person experiences a different response to an exercise program. some of these differences may be related to body size and shape, genetics, past experience, chronic conditions, injuries and gender.
david q. thomas, ph.d. stated, “we all will have similar responses and adaptations to the stimulus of exercise, but the rate and magnitude of these changes will be limited by our differing genetics.
some are fast responders and others are slow responders. some have the capacity to reach elite status and some do not. if we have everyone perform the same exercise program, they will all not receive the same benefits at the same rate or to the same extent. this is an important principle to learn if you wish to start an exercise program.

don't be disappointed if you are working hard yet not getting results, as a matter of a fact, you need a different training/diet program that is tailored for your body type. set realistic goals.. march on.
#getfitwithmeer #knowyourbody #genes #workoutplans #youfit #fitnessmotivation #nutrition

comment 0 star 4 16 hours ago

Little bit of fun from last week 🙂🙃
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3 movements. 6 rounds. forearms detached from bone. 🤷🏻‍♂️
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devil press x6
deadball hang cleans x10
overhand hand x30s
30s rest
complete everything unbroken!! 🔥🔥🔥

comment 3 star 36 16 hours ago
comment 7 star 163 16 hours ago

Chest day at @muscleboundepfc .
my chest day routine..
- decline bench press
- flat machine press
- dumbbell press
- dumbbell pullover
- chest dips
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#chestday
#chestdayworkout
#chestpress
#gym
#bodybuilder
#workoutplans
#workout
#intermittentfasting

comment 3 star 4 17 hours ago

Who loves hiit?

want to lose that stubborn body fat? have the energy to spend quality time with your kids? want to finally stop yo-yo dieting and find the approach that works for you?
over the last few months my clients have done just that. losing weight while enjoying the foods they love, spending more quality time with their families... and even training less while doing it.
now you can too.

to claim your free consultation just send me a dm and let me help you 😊

#workoutroutine #exerciseroutine #workoutprogram #workingout #workoutsplit #workoutplan #workoutplans #exerciseplan #personaltrainer #workouthelp #gymhelp #gymtime #leicester

comment 0 star 43 19 hours ago

Going deep is always the right thing to do. 😂 hit this legs workout for some gains. if you're also looking for the most calorie burns, this is what you are looking for.

💥 squats 8-12 x 4 sets
💥 standing calf raises 10-12 x 4 sets
💥 leg press 10-12 x 4 sets
💥 seated calf raises 10-12 x 4 sets (captioned wrongly)
💥 weighted rear lunges 20 x 4 sets
💥 leg extensions 10-12 x 4 sets
💥 leg curls 10-12 x 4 sets

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🎶: ship wrek & zookeepers - ark [ncs release]
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📆 30 october 2019
day 207

comment 1 star 21 20 hours ago

Legs, bums and tums at 9.45am at clayfield copse. this class offers fun and simple, yet effective exercise for anyone looking to shift f*t from those stubborn areas. first class is free. for more info about classes please visit https://buff.ly/2hugits⠀⠀⠀
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#csdfitness #fitness, #fitnessgoals, #fitnesstips, #fitnessfun, #fitnesstransformation, #fitnesstrainer, #exercisemotivation, #fitsporation, #fitnessgoal, #fitlifestyle, #fitstagram, #workouts, #fitnessinspiration, #fitjourney, #fitnesschallenge, #trainharder, #training, #workouttips, #workoutroutine, #workoutideas, #personaltrainer, #fitnessprofessional, #workoutcomplete, #fitnesslife, #fitfam, #trainhard, #workoutplans, #dedication #caversham

comment 0 star 4 20 hours ago

🎬: @reneesiljeg .tag 👇 someone who needs to see 👇. follow 👉 @yogalatestv
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p i l a t e s • t o w e r ✖️ pull-down ✨ pull-ups are a movement goal for a lot of ladies, because it’s so empowering to feel in control of our body in that way 🙌🏻 these exercises are a great way to familiarise ourselves with some of the muscle connections in pull-ups, but it’s hard to replicate the actual feeling of hanging and the grip strength required so...even if you can’t move an inch just yet, practice hanging along with pull downs and know that little by little you’re moving closer to your goal! 💥 @pilateshouseaustralia
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#pilatespower #workoutvids #pilatestraining #pilatesstrong #pilatesanytime #pilatessalvador #pilatessolo #lovepilates❤️ #workoutroutines #pilatesanywhere #pilatesmotivation #pilatesvideo #pilatesclass #workoutinstyle #pilatesstyle #pilatescommunity #pilatesworkout #pilatesinspiration #advancedpilates #workoutinspo #josephpilatesmethod #pilatesfitness #pilateslovers💕 #pilatesstretch #workoutplans #pilateslovers❤❤❤ #fitnessworkout #workoutchallenge #yogatatestv

comment 0 star 43 21 hours ago

Work now flex later💪🏾 ______________________________________________________________ once it becomes a lifestyle , there is no rest days !
______________________________________________________________ 🎵aboki : ice prince
______________________________________________________________
#shekinahambitious #atlanta #atlantatrainer #grouptrainer #grouptraining #worknowflexlater #personaltrainer #fitnessmotivation #fitness #fitnessgirl #conyerstrainer #covingtontrainer #stonemountaintrainers #lithoniatrainer #gains #bodygoals #gymmotivation #fitspo#fitspiration #conyerspersonaltrainer #lithonia #hardwork #mealprep #healthyeating #explorepage #blackfitnesswomen #fitgirls #fitgirlsguide #workoutplans #ab

comment 2 star 13 21 hours ago

Pre orders coming in thick and fast for our big release... launching soon 👌

food sorted for 2 weeks!!! 12 recipes every fortnight for you to enjoy 😋

breakfast, lunch, dinner & snacks/smoothies😍

your food and portion control will be easier than ever!!! #foodporn #foodplanbrisbane #fatlossrecipes #nutritioncoach #personaltraining #recipes #brisbanefood #brisbanegym #workoutplans
@fitxaustralia @concreteplaygroundbrisbane @dcs_healthfitness @brisbanelocalmarketing @ronglazier @myproteinau

comment 0 star 6 Yesterday

Asi de felices y #activaos terminamos nuestro lunes llenos de energia despues de bailar y entrenar duro, gracias a todos por su buena energia !!! #gfbc#zumba#zumbainstructors #certifiedfitnesstrainer#fitnesstrainer#fitness#gym#gymlife#motivation#nutrition#12weekprograms#nutritionalplans#workoutplans#getfit#getripped#getbig#loseweight#gainz#dontgiveup#workoutplans#noexcuses#trainhard#keepstrong#healtylifestile#contacme#icanhelpyoutoo

comment 0 star 25 Yesterday

comment 2 star 8 Yesterday
comment 0 star 34 Yesterday

Want bigger arms? ⁣

give this 30 rep set a try! ⁣

isolating the bicep and hitting it from a few angles⁣

📸 @austin_lucas4

#getsawed #curls #curl #cablecurls #arms #armworkouts #armwork #bicepworkout #armday #bicepblaster #tricep #tut #weights #gym #gainster #workoutoftheweek #workoutplans #preworkout #supplements #energy #cleaneating #consistency #mentality

comment 5 star 219 Yesterday

My birthday was earlier this month and i never thought i’d be at my strongest and fittest as a 43 year old mom. 🥳 i’ve been athletic my whole life, but i didn’t care about my mind, body, health and having muscles like i do now. that’s the fun part and i guess what happens when you get old like me! 😆 i want to be fit + strong. there’s pride in that especially as you age! i know i feel my best + have more energy when i’ve hit the gym (or been active outside 🎿🏀🏔) and eaten smart. i love the deep work it takes to have inner and outer strength. i believe fitness can change your life (not rule it). it’s something i find purpose in daily - a physical, mental and emotional win that i have control over so i can radiate and attract positive energy! as @melrobbins always tells it like it is: “if you aren’t changing it, you’re choosing it.” please email me or send a dm if you need help getting into an effective fitness routine (it starts with your mindset!) 🧠💪🏼 and in case no one told you today, i believe in your ability to change your life, improve your health and am cheering for you!! ❤️ #thisis43

comment 33 star 385 Yesterday

Slow and controlled

remember, it's not always about how much weight you use but also fully contracting the correct muscle
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most people can just “push the weight” or “kick the weight”. what sets a true athlete apart, is the ability to have a controlled tempo throughout the whole movement.
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mind muscle connection, a science backed fact, has a significant effect on the quality of an exercise. next time you do an exercise think of that muscle opening/stretching, and closing shut.
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know what muscle you're working and what movements are most effective for that specific muscle group💯

comment 9 star 138 Yesterday

《全身訓練》

這裡的全身訓練所指的
不是每次都要練到全身所有的肌群
全身訓練有非常多樣的安排方式
適合各種健齡的人
在菜單安排上需要經過很多嘗試
才能找到最適合自己的訓練菜單及休息時間
但同樣的彈性可以很大
只要安排得當
一星期練幾天都可以
也很方便針對弱項加強
缺點是健身房人多的時候
因為訓練項目多的關係
排隊可能會花掉比較多時間

#健身 #增肌減脂 #訓練 #fitness
#workout
#workoutplans

comment 0 star 10 Yesterday

《上/下半身》

上半身/下半身的分法適合:
1.一星期訓練2次 單次訓練時間較長的人
2.一星期訓練4次的人
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上下半身的菜單由於肌群較多的關係
在安排菜單上需要多下一點功夫
才能找到最適合自己的動作分配跟組數
一次訓練時間可能需要比較長
也較難針對小肌群
但是一星期練4天的話
一個星期同個部位會練到2次
而上下半身分開練再加上休息日
肌肉也有足夠的時間休息

#健身 #增肌減脂 #訓練 #fitness
#workout
#workoutplans

comment 0 star 7 Yesterday

《推拉腿》

這個菜單我覺得適合兩種人:
1.一個星期只能練3次
2.一個星期可以練6次但每次時間不長的人
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推的動作指的是胸+肩+三頭
拉指的是背+二頭
腿就是腿部動作(可以加上核心訓練)
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推拉腿的好處是
可以把相同功能的肌群放在一起練
肌肉量及力量提升速度較快
我個人認為推拉腿非常適合新手
同時也適合已經有一定健齡的人

#健身 #增肌減脂 #訓練 #fitness
#workout
#workoutplans

comment 0 star 7 Yesterday

《兄弟分法》

這是很多健美人士使用及推崇的分法
把每個部位分開練
看似是最全面的菜單
可能很多人一開始訓練的時候
在網路上搜尋到了這種菜單
就一天天按著做
但是這其實比較不適合新手
一個星期內一個部位只有一次訓練
而且有很多的單關節動作
目的是要加強各部位的肌肉量和線條
然而在剛開始接觸健身時
應該專注在更多的多關節動作
在同一天內同一部位的訓練量才不會過大
也可以更有效地提升肌肉量及力量
達到增加減脂的效果

#健身 #增肌減脂 #訓練 #fitness
#workout
#workoutplans

comment 0 star 5 Yesterday

這是幾種常見的菜單安排方式
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不同的菜單適合不同的健齡
可以依據自己的需求
找到目前最適合自己的訓練菜單
讓訓練可以達到最佳功效‼️
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之後會再一一介紹這幾種菜單的優缺點~

#健身 #增肌減脂 #訓練 #fitness
#workout
#workoutplans

comment 0 star 7 Yesterday

Küresel ısınmayla aram bozuk. kış gelmiyor ki bulk’a girelim🥺 bu hafta da fonksiyonel çalışmaya devam gibi görünüyor☀️

this global warming thing is messing with my diet plans. still too hot to eat the whole world. guess, i’ll continue to functional trainning for this one more week☀️☀️
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#motivated #gym #fitspo #girlswholift #aesthetic #mood #fitnessmotivation #fitgirls #gym #monday #functionaltraining #healthyliving #gymgirl #gizlielchef #girlswithmuscle #gymrat #workoutplans #fitness #fitfam #fitgirls #instafitness #healthybody #strong

comment 85 star 1,221 Yesterday

嗨~
歡迎來到我的健身帳號
這是我的home gym
我大部分都在這裡訓練
有時候會到學校的健身房使用機械式器材
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我會在這裡分享我的日常訓練
以及飲食和補給品等健身相關資訊~

#健身 #增肌減脂 #訓練
#fitness
#workout
#workoutplans

comment 2 star 8 2 days ago