SWIPE for the full workout!
This equipment free sculpt is guaranteed to turn you into a sweaty little puddle 😅💦💦 These moves target your entire body, but core and arms get a little extra love 🔥 (or hate/torture, depending how you look at it 😜💀) Give it a go or save it for laterrr!
I've broken the workout up into 7 separate videos -- swipe to see all!! 💪🏼 If you like this form of posting compared to a single continuous video please let your girl know with a little double tap or comment below 👇🏼👇🏼 I post these videos for YOU babes so I love to hear what you think and I really take your suggestions to heart ❤️ Happy sweaty sculpting loves! 👊🏼😘
SWIPE ⬅️➡️to see all moves!
👊🏼all moves can be modified. walk your feet to hands instead of jumping, omit jumps, or extend the rest to work ratio if you need
👊🏼your aim is to challenge YOURSELF safely and with proper form. Don't worry if it doesn't match exactly what I show!
💦Complete 3-4 rounds
💦40s work/20s rest per move, 30s rest between rounds
1️⃣downward dog burpees
2️⃣plank switch jumps + donkey kick
3️⃣180 degree squat jumps
4️⃣table top alternating kick through
5️⃣switch lunge with knee tuck
6️⃣commando plank jacks
NEW Wild Side Wellness program starting August 28th! This is my 7 week program that will transform your physique using the effective workouts and nutrition strategies I swear by. This program includes contact with me and is available through email communication or private FB community. This is the total package and includes everything you need to boost your mood, strength and confidence. This will be my most comprehensive program to date. Workouts, meal plans, weekly trainings and accountability. This round will also include more vegan recipes in addition to gluten and diary free meal plans! Note this is not a quick, fad diet! It includes no shakes, wraps or pills. It will require work but it is so flexible and is something you can follow year round.
Only a few spots are remaining for Saturday's free boot camp!
Join me Saturday! The workout will be held at Eleanor Tinsley Park, on the corner of Sabine and Allen Parkway. 🔸
This will be a high-intensity session, including running hills, stairs, and mixing in some body weight exercises. All fitness levels are welcome! 🔸
Space is limited, so please RSVP to reserve your spot.
Haven't done these in well over a year... being 50lbs lighter is definitely not helping. But here's 135lbs and 145lbs. Will post 150lbs if I can get it up haha (I'm 148lbs right now 🤷🏽♂️) #cleanandjerk#weightlifting
Unlike working other muscle groups, did you know you can work your core everyday?! They're small enough and recover fast! 💪🏼 …………………………........................................................
Add in my new favorite core movement, do 3-5 sets of 20 total reps and I promise those 6 packs will be poppin! 💪🏼
#Repost @ismaellimapersonal (@get_repost)
A relação de esforço/pausa parece estar diretamente ligada ao tempo que a pessoa consegue permanecer em exercício, bem como a predominancia das vias metabolicas que vao ser priorizadas para restabelecimento da energia necessária para continuar os esforço com o passar do treino.
Tempo de intervalo inferior a 30seg parecem promover uma redução no desempenho com o passar dos esforços (Woottom & Williams,1983) e (Balsom, 1992). A intensidade do treino também deve ser considerada quando o tempo de treino planejado é maior.
No estudo de Motriz em 2013, pesquisadores analisaram o efeito de 3 intensidades diferentes para o mesmo período de esforço pausa 30":15". Foram testadas 3 intensidade: 100%, 110% e 120% da vVO2máx. E o tempo que os avaliados conseguiram se manter em exercício foram 25', 12', e 6' repectivamente.
Isso indica que se o objetivo for aumentar o período em que a pessoa vai passar em exercício, deve-se priorizar intervalos um poucos mais longos, bem como ativos ou passivos, podendo ser fixos ou variáveis, isso também se aplica dependendo do objetivo final com o treinamento.
Ismael Lima- Consultor de Saúde
Sprint away belly fat!
While you cant spot reduce belly fat by doing 1,000 crunches, you CAN reduce your overall body fat percentage by doing high intensity sprints which will help you lose body fat all over.
Almost all traditional abs exercises, like crunches, are poor fat burners. You can do them all day long and you still won’t be burning fat. Sprinting gets your body in an anaerobic state which causes a metabolic ripple, spiking your fat burning for hours and even days after the workout.
So not only are sprints one of the most effective exercises for developing strong and muscular abs, they teach your body to be an effective fat burner.
Here I did 25-30 second 12mph sprints with 30-40 seconds rest in between each. I did about 10 sprints total. Try it next time instead of spending 60 mins walking on a treadmill!
Exciting news part 1!! 🎊Studio opening September 🎊
I'm super excited that Swannfitness has been working with Bruntwood properties and Manchester Science Partnerships for their brand new build 👀
Swannfitness have created some exciting programmes and we'll be running their sessions in the pretty impressive Wellness & Fitness studio alongside lotsssss more!! _______________________________________________
And guess what ... we're offering mixed gender sessions (as well as our unique female-only sessions 🙅🏼)!! _______________________________________________
NOTE - our female only base in Failsworth is running 100% as normal!! 💯🕺🏽💃🏻
We can't wait 💁🏻💁🏼♂️
Finally have an apartment with a gym inside, so took advantage and did some fasted cardio today when I woke up. Honestly don't think I've done sprints for cardio in a lonnnggg time, so it felt good getting back into doing some HIIT. 🏃♀️
Smashed Shoulders tonight, finished off with some heavy 40kg dumbbell #shrugs . Excuse the faces. I really try to SQUEEZE and HOLD during the lifts to get those extra gains!!! I'll be feeling it in the morning... and to add my blood sugars been all over the place the last few days, living in low readings and being active is incredibly frustrating... especially when you're about to get the treadmill and do some #HIIT 💪 🍌🍌🍌🍌🍌🍌🍌🍌
Hello!!!!!!!!!! Je Finis ma journée par une bonne seance de yoga [ tu en as une partie en live!]
Derniere seance de l été. La suite en septembre!! Je continue au réveil le matin et en solo à la maison en attandant le reprise. #yoga
************* Question du soir : qui possède un strap training? ( donc a la maison... je reste fidèle a mon fit girl house )
Tu l utilies? Quel programme? Pdf? Videos? Pour le moment je suis en lode test! N hésite pas à me dire!!!!!!
Positif negatif!!!!!!! J attends de tes news!
#straptraining & des bizoux
“You sick Momma?? I got you!” 😸💗 my little Addy while I’m laid out on the sofa these last couple days w strep😰. I keep waking up to her with her paw on my hand or arm. Who knew cats were so sweet?! I can’t wait to kick this crap and get back to healthy living. Never take your health for granted. Even just to swallow without pain would be amazing right now💗. Soon! In the meantime I’ll just live through all of you on here☺️
Wednesday 10am Circuit Breaker! It's the middle of the week, hump day, and it's time to grind out another tough workout. Barbells, Dumbbells and Bosu Balls were on the list of equipment used today to target the entire body and make sure the Core was demolished. Awesome job everyone!!
1000 wake up drink 8 oz water with New You and HSN
1030 egg whites and ham with chews
1200 chocolate drinks and other stuffs in a shake & Thermofit
1400 post workout shake and shower
1600 Meal 2 *
1900 Meal 3 *
2000 protein shake with multivitamins
2200-0200 snack on fruits
0400 yogurt with dark chocolate chips with HSN, Regular, and New You.
0430-1000 sleep, repeat.
*With Thermofit or Fatfighters