#weekendworkout

MOST RECENT

Quite a Sunday. 75 km cycling followed by a 23min run. Glad that today is a rest day. Gotta load up all the lost calories. How is your Monday coming along? #garminforerunner935 #garmin #t1dtriathlete #garmin #caloriesburned #weekendworkout #journeytoironman

WEEKEND WORKOUT 🏋🏼‍♀️ .
1a. Deadlifts 5x8
-started with 95lbs(including bar 45lbs) and added 10lbs each set-
1b. Sumo DB squats 5x20 -1min rest-

2a. Banded walking side lunges-thigh 4x12down-12back
2b. Banded walking side lunges-ankles small steps 4x15down-15back
-45 sec rest-

3a. Leg Kick back machine 3x15 each leg
3b. Bicycle crunches 3x20/eachside
-45sec rest-.
(Note videoed)
4a. Leg extensions 3x12-15
4b. Weighed step-ups (10lbs) 3x10/each leg
-45sec rest-

5. Cardio Sprints: treadmill
1 min jog-warm up
45sec sprint(8.5-9 speed)-15sec break (jump off to side) x6
Walk 2 mins cool down -
Hope your legs feel like jello after! 😜
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Like❤️Swipe-> Save🔒
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📹: @jmaxine22
#weekendworkout #powrdup #powrdupnutrition #powrdupathletes #2blondesandabarbell #clubfitness #girlswholift #stlfitnessclub #mainstreetgym #stcharlesfitness

kiss the ring & kick rocks, sis 💎 #weekendworkout

It’s easy until the stairs start moving 😂⁣
Challenge yourself to do it for 3 minutes straight ⁣

Dm to start working out with me online or personal workouts, accepting new clients 😃⁣
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#stairworkout #jumps #stairwork #gymmotivation #gymworkouts #highintensitytraining #highintensityintervaltraining #highintensity #hitworkout #hitworkouts #artist #fitnessmotivation #fitnessmodel #tatted #armtattoos #toughworkout #weekendvibes #weekendworkout #sundayinspiration #sundayworkout #smile #nodaysoff #celebritytrainer #fitmoms #crossfitlove #blackexcellence #foll #followers #lifestyleblogger #bodygoals

The final burnout at the end of HIIT. You don’t need to see the whole 60 sec, I think you’ll get the idea. .
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Today, I strapped a small resistance band around my thighs and did a bit of a crab walk during the wave. I was done today, sweaty, and could smell myself. For real. .
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Sometimes I’ll get down on one knee and back up again during the wave, switch to slams, and get creative with other moves. .
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What’s your favorite way to work with the battle rope? .
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#iam1stphorm #legionofboom #1stphormathletesearch #neversettle #gymrats #ketofam #lowcarbdiet #fitwife #fitwifehappylife #hiit #battleropes #ketotransformation #lowfodmap #girlswholift #womenwholift #womenwithmuscle #ketotransformation #snapfitness #hiitworkout #naturalbodybuilding #ketobodybuilding #sundayfunday #weekendworkout #bodypositivity #keepgrinding #transformyourbody #nanbf #usapl #strongwomen @_legionofboom

Stepmill is a great way to burn out your legs after a good legs workout. Finished off a solid week at the gym and I’m feeling good. Can’t wait to start the new week and set some new goals. Working to keep moving forward and not look back
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#sundaysession #sundayfunday #weekendworkout #legs #legday #legworkout #legdayworkout #neverskiplegday #quads #quadriceps #hammies #hamstrings #glutes #calves #squats #likes #follows #stepmill #goals #gains #gym #gymrat #gymgay #gymgrind #gymaddiction #workout #workoutmotivation #workhard #workforit #eatsleeptrainrepeat

Nothing like a little angle adjustment to make this uncomfortable exercise feel that much better!
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Reverse Incline (slight incline here) Upright Rows has me pulling the ez-bar up my body like your basic upright row but at a slight angle due to leaning on the bench!
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This is gonna do a few things. For one it’s gonna take some wear and tear off that rotator cuff. Pulling straight up can be uncomfortable for some with past shoulder surgery or injuries. This is a much better option.
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Secondly, it will help emphasis the rear delts and upper back over the front making it more of a face pull style focus. This for me and many others is ideal since the most common lacking head of the shoulder is the rear delt!
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I’m keeping the reps between 10-15 with a nice pause at the top. Play with the incline or ladder up every set to get a different feel on each one!
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Wanna turn this exercise into a full workout? I’ve got plenty to go with this one!
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Link in my bio to get the app for tons of free content or subscribe to premium ($2.99 monthly) for new workouts every day of the year! #BodyAlchemy
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#fitnessmotivation #workouts #active #athlete #bodybuilding #igfit #trainer #trainwithme #exercise #flogrown #vibes #bouldershoulders #sundayfunday #shoulderworkout #shoulders #muscle #florida #personaltrainer #hustle #pushpullgrind #southflorida #igdaily #weekendworkout #bepositive #physique #instagood #goals #delts

A little bit of legs with two workouts that aren’t really my favorite.. 😂🤷🏽‍♀️ but that’s why they’re posted up! You can’t be perfect at everything and there’s ALWAYS room for improvement.. all good things take time 😉
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Shot by: @iv_ramos 😼

#legday #bootyfordays ##gym #workout #legcurls #humpdayeveryday #humpdaymotivation #natural #miami #gymrat #weekendworkout #girlswholift

Day 342 & 343: I took a break from running this weekend for a few reasons but the main one is that my body needed something lower impact these last 2 days. I still got my morning workouts in but it felt strange not running. Sometimes we NEED to listen to our bodies😊 The plan is to run tomorrow, Monday AM, in the cold, rain & wind😆 I can DO EEEET🎉 .
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#day342 #day343 #dailyworkout #morningworkout #workoutdaily #yoga #crunches #glutesworkout #absworkout #homeworkout #homeworkouts #snoqualmie #weekendworkout #getinshape #healthylifestyle #healthyme #dailyexercise #exercisemotivation #exercisedaily #yogaathome #workingoutathome #dailygoals #fitnessgoals2018 #fitnessjourney2018

I’m so excited for this training book! We have been working on our home gym and now I have perfect training book to go along! 🏋️‍♀️ I can’t recommend @daniellepascente to people enough. She is absolutely amazing! She is as real as it gets. 🏋️‍♂️

I think Sunday is my favorite day. I feel relaxed from having Saturday as a free day and ready for a new week. Also, the gym is always empty.. 🙌
#improvementseason
#nextlevelbikiniprep

Which squat variation is the most efficient?

If the athlete/client lifts the same amount of weight with all three squat techniques, the front squat variation will be the most difficult to perform. The low bar squat variation would be the easiest.

The LOW BAR BACK SQUAT is the most mechanically efficient out of these three variations because of leverage. Mechanically, our bodies can squat more weight when the moment arm is the longest at the hips. This squat utilizes a tremendous amount of muscle mass over a long range of motion and allows the lifter to handle more weight than the other variants.

The HIGH BAR BACK SQUAT is characterized by a more upright, vertical torso than the low-bar squat. Since every squat requires the bar to stay in balance over the middle of the foot, the more vertical back angle means the knees must shift farther forward to keep the bar over midfoot. The knee angle is thus more closed at the bottom of the movement. This leads to more of the work being shifted to the quads and less to the hamstrings. However, since the torso isn't as vertical as in the front squat and since the bar isn't carried on the front delts, more weight can be lifted in the high-bar squat than the front squat, leading to an intermediate between the low bar squat and front squat when it comes to load lifted, systemic stress, and strength adaptation response.

The FRONT SQUAT differs from the high bar back and low bar back squats in that the bar is carried in the rack position on the meat of the deltoids, which are bunched up by raising the elbows. It's trapped in place by the hands and fingers, but the weight of the bar is supported by the delts and torso. Since the bar must stay over mid-foot at heavy weights, an extremely vertical/upright torso is required in the front squat so as not to lose the bar forward and have to dump it. The torso is even more upright here than in the high bar back squat, leading to an even more forward knee position. This closed knee angle shortens the hamstrings even more than in the high bar back squat, limiting their contribution in the movement.

Comment your favorite squat variation!🍑 #consistencyisking

There will always be haters and those that doubt your abilities. But the victory is that much sweeter because we proved them wrong! What habit changes did you make this past week that will help get you closer to your goals? Comment below I'd love to hear what your working toward!

Sunday back sesh with @joeyfit409 and @_nikkideee_ . Get you friends who push you past your comfort zone and take videos of you or else how will IG know I worked out that day? 🤷🏻‍♂️ #zyzz #zyzzlegacy #pushyourlimits #neversettleforless #aestheticsmotivation #aesthetics #backdayworkout #backdaymotivation #weekendworkout #workoutmotivation #eosfitness #raverswholift

It’s soooooo hard! Or maybe I’m just too weak now🙈 girls, lower the seat if you have a short body like me, trust me, I’ve confirmed it in a very painful way ...😑
#obliquecrunches
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#gymgirl #fitgirl #fitness #fitnessmotivation #weightloss #workoutvideo #girlpower #workoutgirl #instadaily #instavideo #instafit #absworkout #workout #weightlossinspiration #fitasian #coreworkout #muscle #musclebuilding #nikesportswear #abs #absworkoutvideo #weekendworkout

Working on my butterfly stroke in my pink polka dot swimming cap! 🏊‍♀️🏊‍♀️🏊‍♀️ #weekend #weekendworkout #sundayfunday

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