Workout of the day: Kettlebell complex.

5 X Kettlebell swings
5 X overhead press
5 X Kettlebell high pulls
5 X Goblet squats

I was rushed for time today and only had 30 mins to train, so I did this Kettlebell complex for 2 rounds, 60s rest then 5 sets.
A fun and quick way to get your heart rate up, burn fat and build fitness!

#power #cardio #gym #workout #fitspo #fitfam #speed #strength #bodybuilding #powerlifting #conditioning #instafit #motivation #wod #fit #lean #muscle #fitnessmodel #fitness #crossfit #legs #girlswholift #recovery #rugby #sport #instafit

👍🏻There’s a big difference between passively pulling yourself into your end range of motion, and learning how to get there actively. If you can’t use your passive range of motion, what good is it?
Shown is some end range of motion strength work from today. Shoulder Flexion and Hip internal rotation are two things many people struggle with-if you like squatting and pressing overhead, you need to get into your end range of motion and be strong there. 🏊🏻‍♂️Laying on the ground is a great position to do your shoulder work in-when overhead pressing the posterior shoulder and upper back (mid/Lower Trap/rhomboids etc) don’t have to work as hard because of the movement. When moving into shoulder Flexion from a face down position, the demand on the posterior shoulder is significantly higher because of gravity-this is a great way to really challenge how well you can flex your shoulder and will lead to a healthier shoulder joint. Swimmers and end range shoulder Flexion drills are a great way to challenge yourself.
🤸🏻‍♂️This stuff is pretty demanding on the nervous system and fits in well on your non lifting days as active recovery.

Oh baby love.. you have every idea the magic you were sent here to create ❤️ We are the ones left to anticipate your arrival.. just want you to know

We are so grateful for your mommy && daddy.

Peyton and I can’t wait to sneak your first colored lip gloss moment ❤️ Your mom and I are going to cry Like babies when you ask to cut your hair

Or not.. either way.. You are a blesssing to us! Thank you God

When the light that shines bright in me shines EQUALLY AS BRIGHT IN YOU.. This is what it looks like ❤️

Trust me.. we fight for it 🙌🏾 Today I couldnt stop saying THANK YOU GOD FOR MY SISTERS

Family. People. Health. Happiness. Legacy

Join us.

I love that no matter what.. -
No rush.
No phone call.
No commitment.

Can take away the confident and comfort of our breakfast time 🍃
Who had a delicious breakfast this morning 🙌🏾 -

“Surround yourself with those who want you to succeed. People who don’t pursue their own dreams won’t encourage you to pursue yours.” — Tim Grover

I knowwho are my acquaintances, and who are my day ones , and trust me I never ever forget, and I love you guys for always believing in the same vision I am pursuing
#cleaners #next

Needed after today’s PT session with @iamptfitness - still not sure if my soul has returned to me yet ☠️☠️

Bases!💪🏻 Having POWER and STRENGTH in your legs is extremely important to be successful with your stunts. Not only to get your flyer gracefully up in the air, but also to prevent overuse and injury to your low back. If your legs are lacking strength and power, you’re likely to compensate with faulty movement patterns and greater chance of an overuse injury 🤕 Use these moves to build power in your legs and simulate movements similar to stunting.

1. Dumbbell thrusters: Focus on form during a regular stunt sequence. Stand with your feet shoulder width apart and hold the dumbbells in front of your shoulders. Push your hips back and squat down until your thighs are parallel to the floor, keeping your back neutral and flat, heels on the ground, and your gaze straight ahead. Make sure that your knees do not collapse inward as you go down. As you push to the top, think about driving through your heels and power through to bring the dumbbells overhead. Straighten your arms completely and keep your shoulders engaged as your push to the top 🏋🏻‍♀️
2. Banded Goodmornings: this is a hip hinge exercise to build strength in your posterior chain, including your low back, glutes and hamstrings. This is important for jumps, or transitions in stunts! Stand on the band and then loop it around you so that it lies around your upper back and behind your shoulders. With your knees slightly bent, hinge at the hips while keeping your back flat and core contracted. Come forward until you feel a good stretch in your hamstrings. Return to a standing position without bending your back while contracting your hamstrings and glutes.
3. Wall balls: Think of a basket toss as your throw the ball up to the wall. Hold the medicine ball at chin level as if you are going to do a front squat. Go down into a squat, making sure not to let the weight of the ball pull you forwards and keeping your back neutral. The next move is an explosive movement that involves a hip drive and ankle extension. This gives you the momentum to continue the movement into a push press and drive the ball up.. OR to get your flyer up in the air 🙌🏻🙌🏻 you should end with your entire body fully ... (more in comments)

💪🏼Tip Tuesday with Owner and Head Coach @pumpfit_paulo. Form is everything. Here he breaks down the KB Swing. Let’s do this Tuesday! 🔳Start with KB on the floor 🔳Hinge hips
🔳Full extension of hamstrings
🔳Knees on top of heels 🔳Tip KB Back 🔳Hike KB to highest point of triangle
🔳Squeeze quads to avoid leaning back 🔳Place KB Down Properly
🔸Remember all the power comes from your legs in this exercise. Your arms are just flowing with the momentum. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
#PumpFitClub #PumpFit #grind #Embrace #HighIntensity #PFC #quotes #battleropes #saturday #vibes #PumpedAF #FortLauderdale #FTL #SWEAT #Fitness #wegiveafuck #FunctionalFitness #WeRunHIIT #HIIT #FindYourReason #Workout #Fit #Cardio #Conditioning #Wellness #teamPumpFit #FullBodyWorkout #tiptuesday

Something new tonight in conditioning. Brutal but rewarding #conditioning #cardio #fitness #painandgain #jdgyms #gym #gympost #gymlife

Your body can stand almost anything, it’s your mind that you have to convince 🖤
Working on the backbends today, the hip flexors are tight af. So why not push them to their limits 😁 .
#fitness #fitfam #yoga #backbend #yogi #motivation #pole #poledancing #handstand #healthylifestyle #balance #strength #conditioning

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