vanfitnessinmotion vanfitnessinmotion

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🙋🏼‍♀️Ellen Rosenfeld💪🏻  Trainer🏋🏼Kinesiologist📚Yoga teacher🧘🏼‍♀️Foodie🤤 Vancouver🇨🇦 Want handstand help🤔? Click #vfmhandstandhelpers 🤸🏼‍♀️ vanfitnessinmotion@gmail.com✉️🤗

FB: #VFMfullbody 🔥
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Tight on time? Grab a ball, set a 15 minute timer, and go👊🏻!
1️⃣Reverse lunge to SL slam x10e
2️⃣Kneeling rainbow slams x10
3️⃣Supine overhead slam x10
4️⃣Straddle slam x10
5️⃣Plank walk around the world x both directions
X15 min AMRAP

#VFMcore 😎
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Happy Friday team🎊 and happy family day long weekend! I am heading out for dinner and a comedy show tonight and then tomorrow I leave for Palm Springs☀️🌴. I am so ready for some sunshine! But first, here’s a core workout you can try using a stability ball. 40 sec of work/20 sec of rest. Let’s go🔥!
1️⃣SL knee tucks x20 sec each
2️⃣Twisted pike x40 sec
3️⃣Decline sit up x40 sec
4️⃣V-ups x40 sec
5️⃣Leg lowers x40 sec
(Rest 60 sec)
🔄3 rounds

FB: #VFMfullbody 💥
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All you need for this one is a pair of dumbbells and 21 minutes👌🏻. 30 sec of work/10 sec of rest with 60 sec off between rounds⏱. Get it🔥.
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1️⃣Alt. Cossack press x30 sec
2️⃣Squat with rotational press x30 sec
3️⃣Tip toe squat curls x30 sec
4️⃣Alt. SL renegade row x30 sec
5️⃣SL bridge with SA chest flye x30 sec (each side)
6️⃣V-sit with shoulder press x30 sec

LB: #VFMlowerbody 🦵🏻
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I braved the snow last night and made it to the gym🥶. My reward? Leg day baby😏. I started off with squats and was pleased to hit 205 for 3x3🎊.
1️⃣Heavy squats x3
X3
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I then moved onto 4 exercises of 40 sec of work/20 sec of rest. Take 60 sec off between rounds and go for 4. .
2️⃣Goblet squats x40 sec
3️⃣Alt. squat cleans x40 sec
4️⃣Kickstand SL deadlift x40 sec (each)
5️⃣Snatch to squat x40 sec
(Rest 60 sec
🔄4 rounds
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For my finisher I went with the drop set glute bridge and abduction. The video is showing the last 3 reps🥵🔥.
6️⃣Brides into abduction x10/9/8/7/6/5/4/3/2/1

Just saying...🤣🤷🏼‍♀️

UB: #VFMupperbody 💪🏻
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Woke up to a winter wonderland this morning, thank goodness I’m leaving for the sunshine on Saturday☀️. This AMRAP workout definitely kept me warm though! 15 minutes of 5 exercises on repeat. Enjoy👊🏻.
1️⃣Slow Russian push ups x5
2️⃣Reverse crunch slides (saw a @carmelrodriguezfit do a version of these😍) x10
3️⃣L-sit leg flutters x10e
4️⃣Pike push ups x5
5️⃣Pass throughs x10
X15 min AMRAP

FB: #VFMfullbody 👯‍♀️
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This workout was fun! But that’s probably only because my sister joined me🙌🏻. We did 4 supersets each in the form of 5 minute AMRAPS. Partner 1 counts reps for the first exercise while partner 2 goes does the second exercise for time. Then switch! If you don’t have a partner, just do 10 reps of the second exercise. Repeat the exercises as many rounds as you can before your 5 minute timer runs out!
1️⃣Cable jockey row x10 with overhead chops for time
X5 min AMRAP
2️⃣Banded hip thrusts x15 with bear abduction into squat for time
X 5 min AMRAP
3️⃣TRX bow and arrow x5e with hollow hold chest flyes for time
X 5 min AMRAP
4️⃣Row x150 m with KB swings for time
X5 min AMRAP

#VFMcore
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If I only could do one core exercise the rest of my life it would be hollow body variations😍. Here I am showing four different ones. Aim for 30 sec of work/10 sec of rest for 4 rounds.
1️⃣Overhead hollow body hold x30 sec
2️⃣Hollow body rocks x 30 sec
3️⃣Hollow body leg extensions x30 sec
4️⃣Hollow body to V-up x30 sec
(Rest 60 sec)
🔄4 rounds

LB: #VFMlowerbody 🦵🏻
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I came planning to do full body, but somehow ended up just doing legs🤷🏼‍♀️. I’m not sorry about it either, this workout felt awesome✨. Three supersets consisting of: 20 sec of power followed by 40 sec of mobility.
1️⃣Snatch x20 sec
2️⃣Spinal wave x40 sec
X3
3️⃣Heavy hike swings x20 sec
4️⃣Cossack to shin box x40 sec
X3
5️⃣Body clean straddle jumps x20 sec
6️⃣Deep squat twists x40 sec
X3

LB: #VFMlowerbody 🦵🏻
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Here’s an awesome workout you can do using only a plate🤘🏻! Get ready for your lower body to burn baby burn🔥! 6 single leg exercises. Destroy one side first, going through all the exercises on one leg before switching sides.
1️⃣Counter pistols x5
2️⃣SL deadlift x10
3️⃣Overhead curtsy pulses x15
4️⃣TUT reverse taps x10
5️⃣SL glutes bridge x10
6️⃣Bear leg extensions x10
X3

🙋🏼‍♀️🙋🏼‍♀️

UB: #VFMupperbody 💪🏻
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This workout was great😎! Four supersets focusing on pull-ups and upper body strength explosive power. For my finisher I did 50 push ups for time.
1️⃣Assisted pull-ups x5
2️⃣Clap push ups x5
X3
3️⃣Tucked negatives x5
4️⃣Straddle SA KB press x5e
X3
5️⃣Hanging scapular retractions x10
6️⃣Handstand push ups x5
X3
7️⃣Active hang x30 sec accumulation
8️⃣MB chest press toss x10
X3
9️⃣Push ups x50

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