12minuteathlete 12minuteathlete

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Krista Stryker  CREATOR of 12 MINUTE ATHLETE // NSCA-CPT // No excuses! 💪🔥 HIIT • Calisthenics • Outdoor workouts • Travel • Boxing ☀️ 📧 Krista@12minuteathlete.com

“The willingness to show up changes us, It makes us a little braver each time.” - @brenebrown #showup #putinthework #dreambigger 🔥

Happy Friday team 🔥 Here’s a workout idea to get you through the weekend 💪
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All you’ll need is a jump rope a little bit of space to do it.
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Try it: Set an interval timer to 18 rounds of :10 and :30 second intervals, rest on the :10 ones and work REALLY hard on the :30 ones.
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Go through these exercises:
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1. Criss-cross hands w/ jump rope
2. 180* jump burpees
3. High knees w/ a jump rope
4. Squat jumps
5. Double unders or single unders
6. Mountain climbers
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Give it everything you’ve got! If you haven’t picked up a jump rope in a while, practice those moves first - you can always do the jump rope exercises without a jump rope in the actual workout if you need to boost your coordination first. YOU’VE GOT THIS!
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#noexcuses #hiit #jumprope #12minuteathlete
#Hiit #hiitworkout #hiitcardio #HIITtraining #hiitworkouts #fitness #calisthenics #plyometrics #femalecalisthenics #fitnessmotivation #instafitness #fitnessjourney #igfitness #fitnesslifestyle #fitnessgirl #fitnesslife #fitnessgoals #fitnessgirls #fitnessinspiration #healthandfitness #LAFitness #fitnesscoach #fitnessblogger #12minuteathlete

How often do you do the really hard work?
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The stuff that pushes you out of your comfort zone and scares you a little (or a lot)?
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This is the work that allows us to grow.
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That makes us stronger, smarter, better athletes/business owners/students/people.
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Even a little bit a day goes a long way.
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Put in the work 👊🔥

“Everyone when they are young knows what their personal legend is. At that point in their lives everything is clear and everything is possible. They are not afraid to dream and to learn for everything they would like to see happen to them in their lives. But as time passes, the mysterious forces begins to convince them that it will be impossible for them to realize their personal legend.” - Paulo Coelho, The Alchemist 🔥#nevergiveup #dreambigger
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#fitness #calisthenics #motivation #bodyweighttraining #workout #12minuteathlete

Thank you for all the adventures 🇳🇱 🇪🇸 🇵🇹 .
After three weeks of travel, I’m definitely ready to be home and to have a normal routine for a little while.
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I’m excited to double down my focus on training, and to have more time and space to work towards my biggest goals 💪
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I can’t wait to have more control over what I eat for a while. Even cooking at home sounds amazing (we’ll see how long that feeling lasts 😉)
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I’m looking forward to taking advantage of the amazing area I live in more - there are so many hikes, beaches, and other adventures I’ve never gone on. Time to explore 🚶‍♀️🤸‍♀️
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And I’m SO excited to see Rocket and Fishstick 🐶😸
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I’ll be ready for another adventure soon ✈️ #travel #Europe #adventure #handstand #fitness #12minuteathlete

“It’s the possibility of having a dream come true that makes life interesting.” - Paulo Coelho, The Alchemist 🤸‍♀️
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#handstand #motivation #portugal #goals #motivation #dreambigger #fitness #calisthenics #femalecalisthenics #12minuteathlete

C A L I S T H E N I C S W O R K O U T 🔥
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You’ll need a pull up bar and parallel bars or equivalent to do this workout. If you can’t do the full version of the exercises yet, don’t just skip it altogether! Modify to your current fitness level and you WILL get stronger 💪
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Complete 4 rounds as fast as you can, resting as little as possible between rounds.
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5 chin ups
20 snowboarder jumps
10 bodyweight rows
5 candlestick pistol jumps/ leg
8 dips
10 hanging twisted knee raises .
Tag a friend who needs a workout challenge 👊
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Get more calisthenics workouts: 12minuteathlete.com/app ⚡️
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#Hiit #hiitworkout #hiitcardio #HIITtraining #hiitworkouts #fitness #calisthenics #plyometrics #femalecalisthenics #fitnessmotivation #instafitness #fitnessjourney #igfitness #fitnesslifestyle #fitnessgirl #fitnesslife #fitnessgoals #fitnessgirls #fitnessinspiration #healthandfitness #LAFitness #fitnesscoach #fitnessblogger #12minuteathlete

As much as I absolutely love to travel, it’s not always easy.
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There’s no question it’s harder to find the time/space/focus to work out. And even harder to pursue actual new fitness goals.
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Sometimes the Wi-Fi just doesn’t work. Even when there’s a giant sign that says free Wi-Fi. Or when your AirBnb promises Wi-Fi and you have a project that needs to go out. Now. .
Depending on where you’re traveling, it can often be tough to eat the way you want the majority of the time. Sometimes you just have to eat pizza with two tiny pieces of red pepper on top even though what you really want is a fresh stir fry with *all* the broccoli because there’s just nothing else and you’re *so* hungry. .
But these are also some of the same reasons I love to travel.
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It’s messy. It’s unpredictable. It forces you out of your comfort zone. .
It gets you out of the small world bubble that so many of us live in, and never fails to provide perspective.
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If my mom had never taken me on that first international trip when I was 15, I can’t imagine the scared, unconfident, sheltered person I would be today. Travel has shaped the person I am more than anything else aside from fitness, and I will always continue to seek out new adventures ❤️🌎✈️
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#travel #nomadatheart #adventure #portugal #challenge #12minuteathlete

There’s nothing that makes me happier than seeing people around the world enjoying fitness 💪
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Outdoor workout parks are SUCH an awesome way for getting people outside and challenging themselves in new ways. A set of p-bars, a pull up bar, and something to jump on, and you have a lifetime worth of challenging exercises 👊
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It’s my dream to create more of these in the world so more people can have access to outdoor fitness 💪🌎 .
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#Hiit #hiitworkout #hiitcardio #HIITtraining #hiitworkouts #fitness #calisthenics #plyometrics #femalecalisthenics #fitnessmotivation #instafitness #fitnessjourney #igfitness #fitnesslifestyle #fitnessgirl #fitnesslife #fitnessgoals #fitnessgirls #fitnessinspiration #healthandfitness #LAFitness #fitnesscoach #fitnessblogger #12minuteathlete

Backpack HIIT workout: GO! 🔥
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Tag a friend that needs a #HIIT workout idea 👊
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Try it: Grab a backpack and fill it with some heavy stuff (a sandbag or pair of dumbbells works too), then set an interval timer to 18 rounds of :10 and :30 second intervals, rest on the :10 ones and work REALLY hard on the :30 ones.
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Go through these exercises:
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1. Squat thrusts
2. Burpee lateral jumps
3. Rotational lunge
4. Squats
5. Side lunges
6. Russian twists
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Hold nothing back 💪🔥
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12minuteathlete.com/app ⚡️
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#Hiit #hiitworkout #hiitcardio #HIITtraining #hiitworkouts #fitness #calisthenics #plyometrics #femalecalisthenics #fitnessmotivation #instafitness #fitnessjourney #igfitness #fitnesslifestyle #fitnessgirl #fitnesslife #fitnessgoals #fitnessgirls #fitnessinspiration #healthandfitness #LAFitness #fitnesscoach #fitnessblogger #12minuteathlete

Coolest beach ever: tide pools, places to explore and handstand on, and a workout spot facing the water. I’m in love. ☀️🌴🌊🤸‍♀️💪
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#portugal #handstand #handstandeverywhere #training #fitness #travel #12minuteathlete

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