[PR] Gain and Get More Likes and Followers on Instagram.

#bonzfitness

718 posts

MOST RECENT

@Regranned from @bonz_fitness - You've got to love/hate yourself a front squat from time to time, as part of tonight's leg strength, 130kg x 3, Full workout on the way.... πŸ’ͺπŸ˜‰ flexfriday #irishfitfam #fitnessmotivation #gains #swole #swolemates #bodybuilding #physique #fitness #fitnessmotivation #fit #getfit #yoga #strength #power #justdoit #fitfam #beastmode #gym #workout #weights #biceps #abs #shredded #protein #animal #nutrition #fitlife #bonzfitness #beast

Push strength smashed tonight.... I was feeling the effects of a long week so I was happy just matching my last push session, But I still got up a couple extra reps as tonight was 4rms vs last weeks 3s...Of course we got obligatory tricep pump stills πŸ’ͺπŸ˜‰ The workout was flat bench press 4 x 5 - Incline bench press 4 x 5 - Decline bench press 4 x 5 & Military press 4 x 5..... Big basic compounds but 100% maxing out on every set... Boom πŸ’₯ #fitspo #fitnessmotivation #fitnessmodel #gains #swole #swolemates #bodybuilding #physique #fitness #fitnessmotivation #fit #getfit #yoga #strength #power #justdoit #fitfam #beastmode #gym #workout #weights #biceps #abs #shredded #protein #animal #nutrition #fitlife #bonzfitness #beast

❀️Getting tired of explaining which one of us is Irish and which one of us is Venezuelan to people πŸ˜πŸ˜† day 3 .... A tan still evades me but I'm gonna drop the factor 50 from today πŸ’ͺπŸ˜‚πŸΊ #love #live #lovers #gains #swole #swolemates #bodybuilding #physique #fitness #fitness motivation #fit #getfit #yoga #strength #power #justdoit #fitfam #beastmode #gym #workout #weights #biceps #abs #shredded #protein #animal #nutrition #fitlife #bonzfitness #beast

An unbelievable transformation by a rock solid hard worker JuanPe , JuanPe took on 2 blocks of my Bonz Fitness body transformation course from spring to summer and kicked ass every single session... He combined this training regime with a calorie controlled diet of none processed foods and very low sugar, even experimenting with keto, a macro split of ( 75% fat 20% protein 5% carbs ) helping the body switch to using fat as it's primary fuel source. JuanPe will now enjoy a month in Spain then jump back in as soon as he's back in September for FREE!!! As at Bonz Fitness we reward hard work πŸ’ͺ .... Our next block of courses will start from Tuesday 8th of August @tcdsport ... Simply mail for all info here guys and be a much more shredded/stronger you in no time πŸ’ͺ😘#beforeandafter #transformationtuesday #fatloss #gains #swole #swolemates #bodybuilding #physique #fitness #fitnessmotivation #fit #getfit #yoga #strength #power #justdoit #fitfam #beastmode #gym #workout #weights #biceps #abs #shredded #protein #animal #nutrition #fitlife #bonzfitness #beast

Coming at you Thursday πŸ‘ŠπŸΌthanks to Bonz Fitness #bonzfitness #filthy500 😩

Looking full while cutting = winning..... only changes I've made is switching up the fatty protein sources for leaner versions i.e. Less sausages and bacon more chicken and fish and on some days a calorie deficit..... VERY simple stuff πŸ’ͺπŸ˜‰ #gains #swole #swolemates #bodybuilding #physique #fitness #fitnessmotivation #fit #getfit #yoga #strength #power #justdoit #fitfam #beast mode #gym #workout #weights #biceps #abs #shredded #protein #animal #nutrition #fitlife #bonzfitness #beast #triceps #health #tanktop

The pull over...My finishing exercise for back tonight..... Although it also hits chest, and the anterior serratus, I had 4 previous exercise for back X 4 sets each so my lats were well activated and that's where the intrinsic focus was... 10 reps trough a full range with 7 pulses X 7 sets before I hit shoulders in similar fashion... #fst7 baby ;)#gains #swole #swolemates #bodybuilding #physique #fitness #fitnessmotivation #fit #getfit #yoga #strength #power #justdoit #fitfam #beastmode #gym #workout #weights #biceps #abs #shredded #protein #animal #nutrition #fitlife #bonzfitness #beast #health #backday

Epic leg session with the guys @bonz_fitness.
Leg finisher here. 10 squats followed by 7 pulses. 7 sets.
Made absolutely every single rep count. If you're not walking funny afterwards then you're not doing it right. πŸ˜„πŸ˜„
Watch until the end for the farmer nod.
Top - @goteesgo
#insquatwetrust

Lunch time worriers and the advanced guys getting after it today... Descending pyramids for the lunch time guys and FST-7 legs for the advanced guys........ Clodagh Nerney achieving that all important leg failure at the end πŸ˜‚πŸ˜‚πŸ˜‚πŸ˜‚πŸ˜‚ Great stuff guys πŸ’£πŸ’£πŸ’£#gains #swole #swolemates #bodybuilding #physique #fitness #fitnessmotivation #fit #getfit #yoga #strength #power #justdoit #fitfam #beastmode #gym #workout #weights #biceps #abs #shredded #protein #animal #nutrition #fitlife #bonzfitness #beast #health #healthy #teamwork

WHEN YOU NAIL IT YOU NAIL IT... I've been working on this combo for a minute, It's all about the execution, Zombie lift - Handstand push up - Handstand elbow switch - Handstand #gains #swole #swolemates #bodybuilding #physique #fitness #fitnessmotivation #fit #getfit #yoga #strength #power #justdoit #fitfam #beastmode #gym #workout #weights #biceps #abs #shredded #protein #animal #nutrition #fitlife #bonzfitness #beast #handstand #balance #movement

***FROG SQUAT CHALLENGE***
100 FROG SQUATS FOR TIME!!! HOW LONG DOES IT TAKE YOU TO COMPLETE 100 REPS? GIVE IT A BLAST AND POST YOUR TIMES.... IT TOOK ME 1:15 AND I WAS πŸ’― ON THE FLOOR AFTERWARDS πŸ’ͺπŸ˜‚πŸ”₯πŸ”₯πŸ”₯πŸ”₯πŸ”₯πŸ”₯

When stairs become a nope after your legs have been @bonz_fitness 'ed to death.
Frog squats x100
Followed by 10,20,30,40,50 reps.
-ATG squats -Lunges -Sissy squats
-RDL
-Sumo squats
12kg kettle bell

Ye i like this BOOM πŸ’£πŸ’£ The workout was (1) Bench press 8 X 4 (2) Incline dumbbell press 10 X 3 (3) Incline dumbbell fly's 10 X 3 (4) Lat pull down 8 X 4 (5) Seated row 12 X 4 (6) Dumbbell Reverse fly's 12 X 3 (7) Dumbbell shrugs 8 X 4 (8) Barbell shrugs 12 X 4 (9) Upright row 10 X 3..... Beastly session πŸ’ͺ #gains #swole #swolemates #bodybuilding #physique #fitness #fitnessmotivation #fit #getfit #yoga #strength #power #justdoit #fitfam #beastmode #gym #workout #weights #biceps #abs #shredded #protein #animal #nutrition #fitlife #bonzfitness #beast #boom #guns #delts

Worked up to a nice little 180kg squat today before legs were done in a more hypertrophy range... If you don't have depth you don't have s**t πŸ˜‚πŸ˜‚ working up to 200kg again then I plan to rep out 180kg and eventually 200kg too... #gains #swole #swolemates #bodybuilding #physique #fitness #fitnessmotivation #fit #getfit #yoga #strength #power #justdoit #fitfam #beastmode #gym #workout #weights #biceps #abs #shredded #protein #animal #nutrition #fitlife #bonzfitness #beast #asstograss #olympicsquat

Today was arm day.. Shoulders Biceps & Triceps. The main reason I've a pic is because I was practicing some posing afterwards but why?? πŸ˜‰πŸ˜ƒ The workout was as follows...(1) Barbell over head press 8 X 4, (2) Skull crushers 8 X 4, (3) Barbell curls 8 X 4, (4) Lateral raises 10 X 3, (5) Tricep push downs 10 X 3, (6) Preacher curls 12 X 4 (7) Dumbbell front raises 12 X 4, (8) Seated over head extensions 12 X 4, (9) Seated alternating curls 12 X 4.... Pretty brutal pretty effective arm blast if you're close to failure on most sets and actually hitting failure on the last set of each muscle group.. I think every hangover I should have gotten over Christmas I got today but my work was done and my workout was smashed, no excuses no matter how you feel you get the job done πŸ˜‰#gains #swole #swolemates #bodybuilding #physique #fitness #fitnessmotivation #fit #getfit #yoga #strength #power #justdoit #fitfam #beastmode #gym #workout #weights #biceps #abs #shredded #protein #animal #nutrition #fitlife #bonzfitness #beast

VR - TANGO & BOOZE... A DIFFERENT TYPE OF NEW YEARS CELEBRATIONS πŸ˜‚πŸ˜‚

Further resurrections made today..... Sunday tricking session SMASHED!!!! Stay conditioned across the board and be ready for anything πŸ’ͺπŸ’―πŸ™Œ #bboy #bgirl #breakin #breakdance #tricking #powermoves #movement #yoga #gymnastics #gym #workout #fit #fitness #fitnessmotivation #gaintrick #gains #swolemate #bodybuilding #instafit #powerlifting #hiphop #handstand #balance #headstand #freedom #abs #6pack #irishfitfam #bonzfitness #dance

Living the muscle up dream. The goal is to get these for reps.

***HOW TO PULL UP*** Video just uploaded to #youtube where I cover #isometric holds, #negativereps #halfreps , #resistancebands #training , #rip60 , #trx #olympicrings , #weightedvest , #weightedpullups and more.... Search #bonzfitness on YouTube and make sure to subscribe for more #howtovideo 's coming soon....

Getting my big boy pull ups on. For any girls that feel discouraged in trying to do a pull up don't give up! It took me 8 months to be able to do one pull up.
Keep an eye on @bonz_fitness on how you can achieve your pull up goals.

Smashing out some chin ups. Definitely feeling stronger and seeing a difference in my upper body strength. First time I've done 10 in a row!
Boom πŸ’ͺπŸ’ͺ

***HOW TO PULL UP*** video currently in editing phase... Do you want to learn the king of all the pulling exercises?? Then stay tuned for the #bonzfitness "HOW TO PULL UP" video!
Here we have Clodagh Nerney putting most lads to shame with hanging chin up's and pull up's. #littlebeast
In this vid we will cover how to program with the most effective techniques to excel your pull up progression from scratch and how to progressively overload with the pull up to achieve constant adaptations... Watch out πŸ‘€

White #chocolate and #coockiedough #protein #fulfil bar with #coffee was just #perfect πŸ’ͺπŸ‘…πŸ‘Œ

Do you get pain in your neck doing supine sit up? ( Basic lying on the back ab crunches ) Here's how to fix it. Simply put your tongue on the roof of your mouth. You're welcome πŸ’ͺ😝 What's actually going on? The many muscles of the hyoid group - Mylohyoideus - Geniohyodeus - Stlyohyoideus - Sternohyoideus - Sternothyroideus - Thyrohyoideus... All of these muscles have an effect on the positioning of the hyoid bone. In particular they offer stiffness to stabilize the hyoid when other muscles are carrying out some function. Basically they contract to hold the hyoid in place when performing sit ups. THEY CAN ONLY DO THIS IF THE TONGUE WHICH ALSO ATTACHES TO THE HYOID IS HELD IN IT'S PHYSIOLOGICAL RESTING POSITION IN THE ROOF OF THE MOUTH.. So put this πŸ‘… on the roof of your mouth next time your performing a killer #crossfit drill with tons of #crunches involved πŸ’ͺ

When you meet #Barbarawod for the first time followed by #150 #wallballs for time and a #deadlift #laddar .... #Solid #session at #bonzfitness

Teaching a back handspring to Rajat... Building up the confidence to take it to the floor by himself... It took juts 2 sessions to teach Rajat this.. Stay conditioned with #bonzfitness and you can tune your hand to anything ;) #crossfit #gymnastics #acrobatics #backflip #handspring #backtuck #flip #calisntenics #bodyweight #yoga #movement #idoportal #bboy #bgirl #coach #strength

Most Popular Instagram Hashtags