#corework

#已发帖 298024
Lower Body, Core and Agility/Plyometrics (6 June 2020)
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I had an extra long activity day today. Because my pro-panels are not in, I don’t have my roof completely sealed and I had a bit of a puddle in the gym when I got to the gym this morning because of the rain. Spent just under an hour cleaning up and then another 45 minutes after my workout moving the gym around, preparing for the new equipment so that was another calorie burner. As a result, my @myzone heart rate monitor shows that I burned 2,810 calories with this workout over a 4 hour period.
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Today, my focus was on Leg work, Plyometrics, Agility, and Core. It was an intense workout and I’m sure it would give just about anyone a challenge.
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The high reps led me to user lower weight in order to complete the 12 or 25 rep counts. Even with the lower weights, my legs HURT and I can barely walk. Burn, burn, burn...🔥🔥🔥
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What muscle group(s) are you hitting today? .
✅ Warmup 
1️⃣. 10-minutes cardio
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✅Legs
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1️⃣. Barbell Landmine Wide Stance RDL: 4 X 25
2️⃣. Barbell Bulgarian Split Squats: 3 X 12 each leg
3️⃣. Zercher Squat: 4 X 25
4️⃣. Barbell Good Mornings: 3 X 12
5️⃣. Barbell Front Squat: 3 X 25
6️⃣. Barbell Curtsy Lunges: 3 X 12 each leg
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✅Agility and Plyometrics
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1️⃣. Single Leg Reactive Jumps: 3 X 12-15 each leg
2️⃣. Pallof Speed Switches: 3 X 12-15
3️⃣. Hurdle Hop Crossover: 3 X 30 secs.
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✅Core 
1️⃣. Bear Crawl Bird Dog: 3 X 6 per side
2️⃣. V-Sit Swing Over Crunches: 3 X 8 per side
3️⃣. Landmine Rotations: 3 X 10 per side
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✅ HIIT CARDIO
1️⃣. You are Worth It 19 Challenge (Day # 16)
Pushups: 19 Reps 
Bodyweight Squats: 19 Reps
Burpees: 19 Reps.
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✅ Cleaning Gym and Moving Equipment (Extra Workout/Calorie Burn)
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*DISCLAIMER: Time 4 Change Performance and Fitness is not telling any one to do these exercises or workouts, so doing them will be at your own risk.
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Get my 25% discount on fitness gear from https://sleefs.com and enter my discount code CAPF25 at checkout!!
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For more fitness advice or sample workouts, follow @time4change_fitness_wellness on Facebook and Instagram.

#homegym #lowerbody #plyometrics #agility #corework #fitfam #calorieburn #certifiedpersonaltrainer #powertraining
Lower Body, Core and Agility/Plyometrics (6 June 2020) . I had an extra long activity day today. Because my pro-panels are not in, I don’t have my roof completely sealed and I had a bit of a puddle in the gym when I got to the gym this morning because of the rain. Spent just under an hour cleaning up and then another 45 minutes after my workout moving the gym around, preparing for the new equipment so that was another calorie burner. As a result, my @myzone heart rate monitor shows that I burned 2,810 calories with this workout over a 4 hour period. . Today, my focus was on Leg work, Plyometrics, Agility, and Core. It was an intense workout and I’m sure it would give just about anyone a challenge. . The high reps led me to user lower weight in order to complete the 12 or 25 rep counts. Even with the lower weights, my legs HURT and I can barely walk. Burn, burn, burn...🔥🔥🔥 . What muscle group(s) are you hitting today? . ✅ Warmup 1️⃣. 10-minutes cardio . ✅Legs . 1️⃣. Barbell Landmine Wide Stance RDL: 4 X 25 2️⃣. Barbell Bulgarian Split Squats: 3 X 12 each leg 3️⃣. Zercher Squat: 4 X 25 4️⃣. Barbell Good Mornings: 3 X 12 5️⃣. Barbell Front Squat: 3 X 25 6️⃣. Barbell Curtsy Lunges: 3 X 12 each leg . ✅Agility and Plyometrics . 1️⃣. Single Leg Reactive Jumps: 3 X 12-15 each leg 2️⃣. Pallof Speed Switches: 3 X 12-15 3️⃣. Hurdle Hop Crossover: 3 X 30 secs. . ✅Core 1️⃣. Bear Crawl Bird Dog: 3 X 6 per side 2️⃣. V-Sit Swing Over Crunches: 3 X 8 per side 3️⃣. Landmine Rotations: 3 X 10 per side . ✅ HIIT CARDIO 1️⃣. You are Worth It 19 Challenge (Day # 16) Pushups: 19 Reps Bodyweight Squats: 19 Reps Burpees: 19 Reps. . ✅ Cleaning Gym and Moving Equipment (Extra Workout/Calorie Burn) . *DISCLAIMER: Time 4 Change Performance and Fitness is not telling any one to do these exercises or workouts, so doing them will be at your own risk. .. Get my 25% discount on fitness gear from https://sleefs.com and enter my discount code CAPF25 at checkout!! . . For more fitness advice or sample workouts, follow @time4change_fitness_wellness on Facebook and Instagram. #homegym #lowerbody #plyometrics #agility #corework #fitfam #calorieburn #certifiedpersonaltrainer #powertraining
Video by @angelwongmakeup 
Location @be.you.tiful_studio 
Full video 
https://youtu.be/sw8u5XWcIq0

This video is for beginner to build up the Core strength, All postures are base on Tabletop with arms and legs variations.
NO EQUIPMENT NEEDED

#angelwongmakeup #yoga #corework #beginner #hkyoga #yogaeveryday #tabletop #catandcow
Video by @angelwongmakeup Location @be.you.tiful_studio Full video https://youtu.be/sw8u5XWcIq0 This video is for beginner to build up the Core strength, All postures are base on Tabletop with arms and legs variations. NO EQUIPMENT NEEDED #angelwongmakeup #yoga #corework #beginner #hkyoga #yogaeveryday #tabletop #catandcow
TARGET MUSCLE: TRICEPS
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@ulissesworld Band Triceps Overhead Extension Workout worth Saving & Sharing
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Music 🎵 Cred: @samcramerrr
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#ulissesworld
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#athletictraining #backday #beastmode #bestmod #bodybuilder #corework #coreworkout #eatclin #functionaltraining #exercises #exercisetips #fitnesstips #fitnessvideos #fitnessgoals #fitnessgoals2020 #fitnessvideos #hurdledrills #pepfast #bodypositive #workoutvideos #workoutanywhere #nevermissaday #workoutoftheday #speedtraining #sportstraining #trackandfield #workoutroutines #performancetraining #strengthandconditioning
TARGET MUSCLE: TRICEPS -- @ulissesworld Band Triceps Overhead Extension Workout worth Saving & Sharing -- Music 🎵 Cred: @samcramerrr _ #ulissesworld -- Get a FREE sample of our Sports Drink by visiting our bio. -- No Shipping Fee 📬 No Credit Card Required 💳 No Money Needed 💵 -- Follow @FreeSportsDrink and turn on Post Notifications for daily workout ideas 🔔 -- Tag a Friend in the comments who would enjoy this video 👬 -- DM or TAG us in your video 📹 to be featured.⁣ -- #athletictraining #backday #beastmode #bestmod #bodybuilder #corework #coreworkout #eatclin #functionaltraining #exercises #exercisetips #fitnesstips #fitnessvideos #fitnessgoals #fitnessgoals2020 #fitnessvideos #hurdledrills #pepfast #bodypositive #workoutvideos #workoutanywhere #nevermissaday #workoutoftheday #speedtraining #sportstraining #trackandfield #workoutroutines #performancetraining #strengthandconditioning
June Photo Competition⁠
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We absolutely love, love, love all your FLANCI jumping photos, it really has become a bit of a thing.⁠
If you fancy a change for this month we are introducing FLANCI planking ⁠
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Setting the bar high is intrepid @heatherterry1744 with her paddle board side-planking!  No pressure!⁠
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Off you go, get planking, show us what you've got!⁠
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#planking #plank #sideplank #gym #strength #corework #flancijump #runrunrun #runchatuk #crossfit #fitforlife #yoga #gymwear #paddleboarding #beactive #movemore #keepfit #staysafe
June Photo Competition⁠ ⁠ We absolutely love, love, love all your FLANCI jumping photos, it really has become a bit of a thing.⁠ If you fancy a change for this month we are introducing FLANCI planking ⁠ ⁠ Setting the bar high is intrepid @heatherterry1744 with her paddle board side-planking! No pressure!⁠ ⁠ Off you go, get planking, show us what you've got!⁠ .⁠ .⁠ .⁠ .⁠ .⁠ .⁠ #planking #plank #sideplank #gym #strength #corework #flancijump #runrunrun #runchatuk #crossfit #fitforlife #yoga #gymwear #paddleboarding #beactive #movemore #keepfit #staysafe
Few favourites from today’s Upperbody focused session 💦
(I recorded this during lockdown at home but works perfectly in the gym too!) -
If you got a set of dumbbell, give this a go: 
1️⃣ Windmills (10 each side) 
2️⃣ Row / Tricep kickback combo 
3️⃣ Deficit Tricep Press ups 
4️⃣Overhead Tricep extensions 
5️⃣ Sit ups + Overhead Press 
4-5 sets x 10 reps each as a big giant set🔥
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TRY | SAVE | SHARE —————————————————
Personal training and Online coaching: 
www.karinanielsen.co.uk
📲 (link in bio @karina_nielsen_ )
Few favourites from today’s Upperbody focused session 💦 (I recorded this during lockdown at home but works perfectly in the gym too!) - If you got a set of dumbbell, give this a go: 1️⃣ Windmills (10 each side) 2️⃣ Row / Tricep kickback combo 3️⃣ Deficit Tricep Press ups 4️⃣Overhead Tricep extensions 5️⃣ Sit ups + Overhead Press 4-5 sets x 10 reps each as a big giant set🔥 - TRY | SAVE | SHARE ————————————————— Personal training and Online coaching: www.karinanielsen.co.uk 📲 (link in bio @karina_nielsen_ )
@jess.minopoli 
Day 3 in the books 
#betterlatethannever❤️ @elisejoanfitness 
@beachbody 
@barreblendworkout 
#barresohard #corework 
#teamvitalitylife 
#junechallengegroup 
#pushthrough ( yes I actually worked out in my jean shorts 🤣🤦🏼‍♀️-laundry ⏰)
@jess.minopoli Day 3 in the books #betterlatethannever❤️ @elisejoanfitness @beachbody @barreblendworkout #barresohard #corework #teamvitalitylife #junechallengegroup #pushthrough ( yes I actually worked out in my jean shorts 🤣🤦🏼‍♀️-laundry ⏰)
No weights needed.  Start with a 10min jog.
6 rounds 45secs/15secs rest 
1. Burpees 
2. Wall sit 
3. Bear crawl
4. Boat with bicycle 
5. Push ups

#corestrength #corework #anytimefitness #burpees #intervals #pushups #core #coreworkouts #gridleyca #bearcrawls #keepmoving #noweightsnoproblem
No weights needed. Start with a 10min jog. 6 rounds 45secs/15secs rest 1. Burpees 2. Wall sit 3. Bear crawl 4. Boat with bicycle 5. Push ups #corestrength #corework #anytimefitness #burpees #intervals #pushups #core #coreworkouts #gridleyca #bearcrawls #keepmoving #noweightsnoproblem
So looking forward to this beautiful wellness hub to open this week & can’t wait for some exciting collabs coming up  soon! Congratulations @hana.space.nz
So looking forward to this beautiful wellness hub to open this week & can’t wait for some exciting collabs coming up soon! Congratulations @hana.space.nz
❤️
PILATES with Jay | Martini Glass SERIES - Cross-Legged Lower + Lift
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Hello, everyone ! 😊
Let's start the #SundayVibes with a short yet effective #SundaySession Mat Pilates class with me.
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This 4 minutes 6 seconds class is one of the exercises in the 𝗠𝗮𝗿𝘁𝗶𝗻𝗶 𝗚𝗹𝗮𝘀𝘀 𝗦𝗘𝗥𝗜𝗘𝗦, I call the :
[ Cross-Legged Lower + Lift ]
𝗬𝗼𝘂𝗧𝘂𝗯𝗲 𝗹𝗶𝗻𝗸 𝗶𝘀 𝗶𝗻 𝗺𝘆 𝗯𝗶𝗼 ⬆️ 😉
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The key to make this class an effective 𝙬𝙤𝙧𝙠𝙤𝙪𝙩 is to repeat the exercise either 3 or 4 times which would produce either a 12 minutes or 16 minutes class. 😁
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❗ OR... there will be TWO more short classes this coming Monday ans Tuesday in the 𝗠𝗮𝗿𝘁𝗶𝗻𝗶 𝗚𝗹𝗮𝘀𝘀 𝗦𝗘𝗥𝗜𝗘𝗦 which you then, can combine with this class to get a wonderful workout targeting shoulders, arms, abs, AND legs. ❤️
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Thank you, in advance for watching and have a wonderful remaining week! 💖
Much love and light, 
The Moody Cat Jay 🐈
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#PilatesInstructor #FitnessInstructor #coach #trainer #Pilates #PilatesVideos #FitnessTips #Fitness #workoutfromhome #dudukrumah #stayathomeworkouts #staysafe #staystrong #strongertogether #fitnessmotivation #fitnessvideos #onlinepilatesclass #onlinefitness #core #corework #corestrength #matpilates #pilateseveryday #pilateslovers #teamnoexcuses
❤️ PILATES with Jay | Martini Glass SERIES - Cross-Legged Lower + Lift ▪️ Hello, everyone ! 😊 Let's start the #SundayVibes with a short yet effective #SundaySession Mat Pilates class with me. ▪️ This 4 minutes 6 seconds class is one of the exercises in the 𝗠𝗮𝗿𝘁𝗶𝗻𝗶 𝗚𝗹𝗮𝘀𝘀 𝗦𝗘𝗥𝗜𝗘𝗦, I call the : [ Cross-Legged Lower + Lift ] 𝗬𝗼𝘂𝗧𝘂𝗯𝗲 𝗹𝗶𝗻𝗸 𝗶𝘀 𝗶𝗻 𝗺𝘆 𝗯𝗶𝗼 ⬆️ 😉 ▪️ The key to make this class an effective 𝙬𝙤𝙧𝙠𝙤𝙪𝙩 is to repeat the exercise either 3 or 4 times which would produce either a 12 minutes or 16 minutes class. 😁 ▪️ ❗ OR... there will be TWO more short classes this coming Monday ans Tuesday in the 𝗠𝗮𝗿𝘁𝗶𝗻𝗶 𝗚𝗹𝗮𝘀𝘀 𝗦𝗘𝗥𝗜𝗘𝗦 which you then, can combine with this class to get a wonderful workout targeting shoulders, arms, abs, AND legs. ❤️ ▪️ Thank you, in advance for watching and have a wonderful remaining week! 💖 Much love and light, The Moody Cat Jay 🐈 ▪️ #PilatesInstructor #FitnessInstructor #coach #trainer #Pilates #PilatesVideos #FitnessTips #Fitness #workoutfromhome #dudukrumah #stayathomeworkouts #staysafe #staystrong #strongertogether #fitnessmotivation #fitnessvideos #onlinepilatesclass #onlinefitness #core #corework #corestrength #matpilates #pilateseveryday #pilateslovers #teamnoexcuses
Grasshopper Pose is a challenging, but awesome arm balance. Swipe left to see how to do it!

Benefits Of The Pose:

The arms, shoulders, core and hips would be considered the primary beneficiaries of this posture. Grasshopper also provides a nice spinal twist as well, but that's not all. This arm balance is also a hip opener and therefore affords the many benefits of flexible hips
#parsvabhujadandasana 
#grasshopperpose
#infiniteaerialyogafitness
#onlinevirtualclass
#armbalancing #spinaltwist #corework #strongarms #yogastrong
Grasshopper Pose is a challenging, but awesome arm balance. Swipe left to see how to do it! Benefits Of The Pose: The arms, shoulders, core and hips would be considered the primary beneficiaries of this posture. Grasshopper also provides a nice spinal twist as well, but that's not all. This arm balance is also a hip opener and therefore affords the many benefits of flexible hips #parsvabhujadandasana #grasshopperpose #infiniteaerialyogafitness #onlinevirtualclass #armbalancing #spinaltwist #corework #strongarms #yogastrong
Want abs of steel like @d_fitness_guy⁉️ Increase your plank game‼ Tag a friend
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Follow @workoutmaniaus for MOREEEE
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If a normal plank doesn't challenge you anymore or if you want to make the exercise harder just increase the lever
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The bigger lever will also switch the focus of the exercise a bit
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The standard/basic plank [top picture] is mostly about your posterior chain which includes the glutes (butt), serratus anterior (side of the chest) and your abs
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The intermediate & advanced versions of the plank will also target these muscles BUT as that lever increases you will begin to recruit the muscle of your back (lats), delts (shoulders), & upper chest🔥🔥🔥🔥
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Why train normal when you can be EXTRAORDINARY ‼️
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#core#abs#corework#abcheck#abwork
Want abs of steel like @d_fitness_guy⁉️ Increase your plank game‼ Tag a friend . Follow @workoutmaniaus for MOREEEE . If a normal plank doesn't challenge you anymore or if you want to make the exercise harder just increase the lever . The bigger lever will also switch the focus of the exercise a bit . The standard/basic plank [top picture] is mostly about your posterior chain which includes the glutes (butt), serratus anterior (side of the chest) and your abs . The intermediate & advanced versions of the plank will also target these muscles BUT as that lever increases you will begin to recruit the muscle of your back (lats), delts (shoulders), & upper chest🔥🔥🔥🔥 . Why train normal when you can be EXTRAORDINARY ‼️ . #core#abs#corework#abcheck#abwork
Partner core work: rotation vs anti-rotation.
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Pretty self explanatory. Volume up. Swipe to see both videos!
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#denver #denverfit #5280 #5280fitness #milehighcity #quarantine #quarantineworkout #core #abs #transverseplane #corework #
Partner core work: rotation vs anti-rotation. - Pretty self explanatory. Volume up. Swipe to see both videos! - #denver #denverfit #5280 #5280fitness #milehighcity #quarantine #quarantineworkout #core #abs #transverseplane #corework #
🔵اقدام، کلید اصلی تمام موفقیت‌هاست... #fire
#firefighter
#fireman
#interiordesign 
#همه چیز به خودت بستگی دارد
#زندگی خودت را بساز
بدنت را بساز
خودت را بساز
@khalil.Fireman
@mojtabarahmani0
@diamondcut_fitness
@behnam.atrinezhad
@behzad6522
 @malekashkani
@omid_a15 
@akh120 
@michaeleckert_fit 
@peymanrajabii 
@akbar_shabanian6927 @imanarpanahi 
@hossein.esmaili.fire_man 
@saeedkiiian 
@saeid_baratzadeh 
@mohsen_fallahi63 
@mohsen_eslahiyan 
@hesam__hoseini66 
@reza_khodsuz.coach 
@mehrshad_mehrdadian 
@lotfi1005 •
#schwarzenegger #arnoldclassic2019 #arnold #arnoldschwarzenegger #arnoldclassic 
#gym #gymlife #workout  #gymfreak #gymtime #gymmotivation #train
At times its the little things that make the big things POP!! In this case, POP and BURN...💥🔥💥🔥 Hanging Ab work using  @mbslingshot Hip Circle shown on the first two clips. Got Hip Circle?!?
Find out where to get one on the link in my Story Post.
#CoreWork #InMyUniform #Sweat #Resistant #CoreWhore #Life #Motivation #TBT #FlutterKicks #HipCircle
🔵اقدام، کلید اصلی تمام موفقیت‌هاست... #fire #firefighter #fireman #interiordesign #همه چیز به خودت بستگی دارد #زندگی خودت را بساز بدنت را بساز خودت را بساز @khalil.Fireman @mojtabarahmani0 @diamondcut_fitness @behnam.atrinezhad @behzad6522 @malekashkani @omid_a15 @akh120 @michaeleckert_fit @peymanrajabii @akbar_shabanian6927 @imanarpanahi @hossein.esmaili.fire_man @saeedkiiian @saeid_baratzadeh @mohsen_fallahi63 @mohsen_eslahiyan @hesam__hoseini66 @reza_khodsuz.coach @mehrshad_mehrdadian @lotfi1005#schwarzenegger #arnoldclassic2019 #arnold #arnoldschwarzenegger #arnoldclassic #gym #gymlife #workout #gymfreak #gymtime #gymmotivation #train At times its the little things that make the big things POP!! In this case, POP and BURN...💥🔥💥🔥 Hanging Ab work using @mbslingshot Hip Circle shown on the first two clips. Got Hip Circle?!? Find out where to get one on the link in my Story Post. #CoreWork #InMyUniform #Sweat #Resistant #CoreWhore #Life #Motivation #TBT #FlutterKicks #HipCircle
ADVANCED EXERCISE: #CoreFlyte Reverse Lunge w/Kettlebells.⁣
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📹 @alloy_matt⁣
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#FlyteCrew #FlyteFitness #CoreFlytes #wellbeingcoach #wellbeingwarrior #funworkout #corepower #corework #corestrength #coretraining #strongcore #exercisescience #homeexercise #nasmcpt #acefitness #afaa #mindbodyhealth #bodymind #mindfitness #quarantineworkout #quarantinegym #homeworkout
ADVANCED EXERCISE: #CoreFlyte Reverse Lunge w/Kettlebells.⁣ ⁣ 📹 @alloy_matt⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ #FlyteCrew #FlyteFitness #CoreFlytes #wellbeingcoach #wellbeingwarrior #funworkout #corepower #corework #corestrength #coretraining #strongcore #exercisescience #homeexercise #nasmcpt #acefitness #afaa #mindbodyhealth #bodymind #mindfitness #quarantineworkout #quarantinegym #homeworkout
I surprised myself by doing my first headstand 2 months before my goal date!! Still have so much more I want to accomplish but it feels good to be stronger and less jiggly 🤣💪🏼🤪#settinggoals #hittinggoals #getfit #headstand #yogafitnessdaily #stretchandtone #corework #newtoyoga #takecareofyourself #andyourunderbutt #tryingtobehealthy
I surprised myself by doing my first headstand 2 months before my goal date!! Still have so much more I want to accomplish but it feels good to be stronger and less jiggly 🤣💪🏼🤪#settinggoals #hittinggoals #getfit #headstand #yogafitnessdaily #stretchandtone #corework #newtoyoga #takecareofyourself #andyourunderbutt #tryingtobehealthy
Here’s a simple standing core workout for you guys!!! Move slowly & with control. Be sure to keep your core engaged by pulling your belly button in towards your spine. Perform each exercise for 30 seconds. Go through the circuit 3X. Remember..it’s not about speed! Form is more important! Have an awesome weekend!!!💪🏻💕
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#corework #coreworkout #abwork #homeworkout #homeworkouts #strongcore #momstrong #momworkout #fitmom #toneupworkout #fitmomsofig #fitspiration #fit
Here’s a simple standing core workout for you guys!!! Move slowly & with control. Be sure to keep your core engaged by pulling your belly button in towards your spine. Perform each exercise for 30 seconds. Go through the circuit 3X. Remember..it’s not about speed! Form is more important! Have an awesome weekend!!!💪🏻💕 —————————————————————————— #corework #coreworkout #abwork #homeworkout #homeworkouts #strongcore #momstrong #momworkout #fitmom #toneupworkout #fitmomsofig #fitspiration #fit
This mornings tone and strength workout in the garden 
#squats #corework #abs #lunges #weights #strengthtraining
This mornings tone and strength workout in the garden #squats #corework #abs #lunges #weights #strengthtraining
😂👏🏻💪🏻 Thx @wayofwillshop for this post! Don’t let your abs down.....#workout #corework #core #getstrong #strong #barreoly #exercise #dance #getfit #reality #workouttogether #endorphins #support #pnw #olywashington #define
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#ONZIESUMMERVIBES Day Four - Any Backbend⁣
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Have you ever bent over backwards for someone (truly gone out of your way)? Next time someone asks you for a favor, consider going above and beyond for them. It’s probably worth it. ⁣
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Line up poses⁣
1. Any seated 💕⁣
2. Any standing 💕⁣
3. Any arm balance 💕⁣
4. Any backbend 💕⁣
5. Any inversion⁣
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Our lovely sponsors,⁣
Sponsor list:⁣
@onzie⁣
@shine.yogamat⁣
@songsofeden⁣
@thepure.id ⁣
@zenpolitan ⁣
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Hosts⁣
@alysia_cen ⁣
@magdalena.a.a⁣
@livionara_liu ⁣
@yogi__bee ⁣
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To join, please: ⁣
1. Follow all hosts & sponsors ⁣
2. Like this post, tag some friends to join ⁣
3. Repost this flyer & use the challenge tag #OnzieSummerVibes⁣
4. Tag all hosts in your post, and set profile to public so we can follow along.
#ONZIESUMMERVIBES Day Four - Any Backbend⁣ ⁣ Have you ever bent over backwards for someone (truly gone out of your way)? Next time someone asks you for a favor, consider going above and beyond for them. It’s probably worth it. ⁣ ⁣ Line up poses⁣ 1. Any seated 💕⁣ 2. Any standing 💕⁣ 3. Any arm balance 💕⁣ 4. Any backbend 💕⁣ 5. Any inversion⁣ ⁣ ⁣ Our lovely sponsors,⁣ Sponsor list:⁣ @onzie⁣ @shine.yogamat⁣ @songsofeden⁣ @thepure.id ⁣ @zenpolitan ⁣ ⁣ Hosts⁣ @alysia_cen@magdalena.a.a⁣ @livionara_liu@yogi__bee ⁣ ⁣ To join, please: ⁣ 1. Follow all hosts & sponsors ⁣ 2. Like this post, tag some friends to join ⁣ 3. Repost this flyer & use the challenge tag #OnzieSummerVibes⁣ 4. Tag all hosts in your post, and set profile to public so we can follow along.
We LOVE our workout partners!! Thanks @ramsdenelitefitness for showing up and sharing such a great pic! Keep up the hard work brother!!! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Join our growing list of online workout partners that practice everything from CHISELED (you have to see it to believe it!), HIIT Training, Cardio, Strength to Flexibility and Bodyweight Workouts with us EVERY DAY! TRY A LIVE CLASS! Or- one of the other 6,000 AMAZING workouts!!!.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Sign up today for 30-DAYS FREE and Begin Your Journey TODAY! The results are real friends!.This isn't just a hobby, it's a lifestyle....NO UPFRONT FEES! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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30 DAYS ABSOLUTELY FREE. You have nothing to lose but weight! In fact, you'll have MAJOR GAINS!! Hope to "see" you soon! LINK IN BIO!!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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.⠀⠀⠀⠀⠀⠀⠀⠀⠀ #homeexercise #workoutinspo #workoutvids #coreworkouts #coreexercises #weekendworkout #nogymrequired #saturdayworkout #indoorworkout #sundayworkout #getfitstayfit #corework #gluteactivation #fitnessideas #fitnessroutine #athomefitness #exerciseroutine #workoutroutines #bodyweightexercises #exerciseoftheday #lungesandsquats #fitnessathome #workouteveryday #calorieburn #strongbodystrongmind #jumpsquats #nogymneeded #exercisesathome #athomeexercise #home_exercise
We LOVE our workout partners!! Thanks @ramsdenelitefitness for showing up and sharing such a great pic! Keep up the hard work brother!!! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Join our growing list of online workout partners that practice everything from CHISELED (you have to see it to believe it!), HIIT Training, Cardio, Strength to Flexibility and Bodyweight Workouts with us EVERY DAY! TRY A LIVE CLASS! Or- one of the other 6,000 AMAZING workouts!!!.⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Sign up today for 30-DAYS FREE and Begin Your Journey TODAY! The results are real friends!.This isn't just a hobby, it's a lifestyle....NO UPFRONT FEES! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ 30 DAYS ABSOLUTELY FREE. You have nothing to lose but weight! In fact, you'll have MAJOR GAINS!! Hope to "see" you soon! LINK IN BIO!!⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ #homeexercise #workoutinspo #workoutvids #coreworkouts #coreexercises #weekendworkout #nogymrequired #saturdayworkout #indoorworkout #sundayworkout #getfitstayfit #corework #gluteactivation #fitnessideas #fitnessroutine #athomefitness #exerciseroutine #workoutroutines #bodyweightexercises #exerciseoftheday #lungesandsquats #fitnessathome #workouteveryday #calorieburn #strongbodystrongmind #jumpsquats #nogymneeded #exercisesathome #athomeexercise #home_exercise
Don’t get stuck doing the same exercises for abs add some weight to it and make it a little more challenging making those gains really pop! .
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#core #abs #coreworkouts #sixpack #trainharder #trainsmarter #shutupandlift #fitnesswithme #letsworkout #trainwithme #corework
Don’t get stuck doing the same exercises for abs add some weight to it and make it a little more challenging making those gains really pop! . . . . #core #abs #coreworkouts #sixpack #trainharder #trainsmarter #shutupandlift #fitnesswithme #letsworkout #trainwithme #corework
Want abs of steel like @d_fitness_guy⁉️ Increase your plank game‼ Tag a friend
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Follow @gym.acadmey for MOREEEE
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If a normal plank doesn't challenge you anymore or if you want to make the exercise harder just increase the lever
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The bigger lever will also switch the focus of the exercise a bit
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The standard/basic plank [top picture] is mostly about your posterior chain which includes the glutes (butt), serratus anterior (side of the chest) and your abs
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The intermediate & advanced versions of the plank will also target these muscles BUT as that lever increases you will begin to recruit the muscle of your back (lats), delts (shoulders), & upper chest🔥🔥🔥🔥
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Why train normal when you can be EXTRAORDINARY ‼️
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#core#abs#corework#abcheck#abwork
Want abs of steel like @d_fitness_guy⁉️ Increase your plank game‼ Tag a friend . Follow @gym.acadmey for MOREEEE . If a normal plank doesn't challenge you anymore or if you want to make the exercise harder just increase the lever . The bigger lever will also switch the focus of the exercise a bit . The standard/basic plank [top picture] is mostly about your posterior chain which includes the glutes (butt), serratus anterior (side of the chest) and your abs . The intermediate & advanced versions of the plank will also target these muscles BUT as that lever increases you will begin to recruit the muscle of your back (lats), delts (shoulders), & upper chest🔥🔥🔥🔥 . Why train normal when you can be EXTRAORDINARY ‼️ . #core#abs#corework#abcheck#abwork
Hello friends, I have the schedule update for you.  Everything is the same with the addition of two new 30 minute low impact classes. I want to thank you all for your continued support and for spreading the word. It truly is my honor to have each and everyone of you in class. I appreciate you all so much.  #grateful Remember this is also a chance for connection and I have to say we have a great group! Thanks for tuning in with me!

It’s always my goal to create a welcoming environment for all.  Whether you take a circuit class or a yoga class there is something for everyone, all fitness levels. I teach to the room so everyone can be successful.  Please let me know if you have any questions!  I appreciate your time and consideration!  Come see how regular exercise can make you feel like a new person! 
PS music is all over the place and I am quite confident you’re gonna love it! #music #musicislife #feelit #flow 
Studio Zen, Sweat and Cheers
Your Virtual Yoga and Fitness

How to get started:

1.  Click Venmo link in bio and purchase membership.
2.  Message me your cell number and the class times you wish to attend and I can send you the Zoom link. 
3.  Download and test zoom, I can assist.
4.  Arrive 15 minutes early for class so we can start on time. 
Thank you for your continued support!! Namaste, Liz

#yoga #fitness #lowpact #alllevels #endorphins #strength #cardio #corework #community #dance #moveyourbody #funfitness #breathe #letgo #tunein #functionalmovement #longevity #squat #engage #balance #energy #happiness #satx #southtownsa #zensweatandcheers
Hello friends, I have the schedule update for you. Everything is the same with the addition of two new 30 minute low impact classes. I want to thank you all for your continued support and for spreading the word. It truly is my honor to have each and everyone of you in class. I appreciate you all so much. #grateful Remember this is also a chance for connection and I have to say we have a great group! Thanks for tuning in with me! It’s always my goal to create a welcoming environment for all. Whether you take a circuit class or a yoga class there is something for everyone, all fitness levels. I teach to the room so everyone can be successful. Please let me know if you have any questions! I appreciate your time and consideration! Come see how regular exercise can make you feel like a new person! PS music is all over the place and I am quite confident you’re gonna love it! #music #musicislife #feelit #flow Studio Zen, Sweat and Cheers Your Virtual Yoga and Fitness How to get started: 1. Click Venmo link in bio and purchase membership. 2. Message me your cell number and the class times you wish to attend and I can send you the Zoom link. 3. Download and test zoom, I can assist. 4. Arrive 15 minutes early for class so we can start on time. Thank you for your continued support!! Namaste, Liz #yoga #fitness #lowpact #alllevels #endorphins #strength #cardio #corework #community #dance #moveyourbody #funfitness #breathe #letgo #tunein #functionalmovement #longevity #squat #engage #balance #energy #happiness #satx #southtownsa #zensweatandcheers
Calling my power back... Since we’ve all been restricted to home for the most part, I have been very drawn to core work. Kind of by accident. I found a very beautiful series by @erinkellyart on @alomoves called The Complete Core Challenge. When I started the series, I expected all the things I was familiar with and felt fairly strong doing, but wanted to see if I could get a little stronger. What I experienced though, was a reconnection to part of my body that I hadn’t realized I had never really learned to use despite how strong I thought it was. As I explored my core, I started to find connection to areas that had been long dead as my brain and body rebuilt their communication. I started understanding my personal anatomy more, and some of the areas of my practice that had felt stuck for years.

Being someone interested in spiritual alchemy and embodiment, I have come to understand that this work shown light on the disconnection I have with my true individuation. My personal power that I have practiced giving away my entire life so I wouldn’t have to experience fully what I have feared since my earliest memories - being completely rejected and alone. Not being enough for anyone to stay without me making constant compromises and trying my best to please them. Whether it means they’re energetically tuned out or physically gone, it was my experience that it felt much the same. Alone and never alone. Someone as reclusive and introverted as me perhaps has a different understanding of intimacy. But, nonetheless, we are not meant for complete isolation. 
I’m just making the connection and tapping in to how this has shaped the way I show up in the world. Svadhyaya... I have literally been on hold. My core both literally and figuratively blown apart. 
I am going deeper into these thoughts in the coming weeks. The only way out is through.
🌀🌀🌀
#skandasana #corework #manipura #yogapractice #yogaover40 #mountainwoman #soham #svadhyaya #shadowwork #tattooedwomen #embodiment #movementismedicine #healingisnotlinear #fitlife
Calling my power back... Since we’ve all been restricted to home for the most part, I have been very drawn to core work. Kind of by accident. I found a very beautiful series by @erinkellyart on @alomoves called The Complete Core Challenge. When I started the series, I expected all the things I was familiar with and felt fairly strong doing, but wanted to see if I could get a little stronger. What I experienced though, was a reconnection to part of my body that I hadn’t realized I had never really learned to use despite how strong I thought it was. As I explored my core, I started to find connection to areas that had been long dead as my brain and body rebuilt their communication. I started understanding my personal anatomy more, and some of the areas of my practice that had felt stuck for years. Being someone interested in spiritual alchemy and embodiment, I have come to understand that this work shown light on the disconnection I have with my true individuation. My personal power that I have practiced giving away my entire life so I wouldn’t have to experience fully what I have feared since my earliest memories - being completely rejected and alone. Not being enough for anyone to stay without me making constant compromises and trying my best to please them. Whether it means they’re energetically tuned out or physically gone, it was my experience that it felt much the same. Alone and never alone. Someone as reclusive and introverted as me perhaps has a different understanding of intimacy. But, nonetheless, we are not meant for complete isolation. I’m just making the connection and tapping in to how this has shaped the way I show up in the world. Svadhyaya... I have literally been on hold. My core both literally and figuratively blown apart. I am going deeper into these thoughts in the coming weeks. The only way out is through. 🌀🌀🌀 #skandasana #corework #manipura #yogapractice #yogaover40 #mountainwoman #soham #svadhyaya #shadowwork #tattooedwomen #embodiment #movementismedicine #healingisnotlinear #fitlife
5 minute ABS ❗️
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Bonus workout from my June Fitness Challenge. .

5 exercises each done for 1 minute each. Great as a workout finisher or abs workout. 
For an ab workout, complete circuit 3x. Resting for one minute after each circuit. 
1️⃣ crab kicks 
2️⃣ oblique crunches (30sec/side)
3️⃣ side plank crunch (30sec/side)
4️⃣ v-ups
5️⃣ heels to heaven .
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#6packabs #abschallenge #abwork #coreworkout #coreworkouts #corework #saturdayvibes #workoutsforwomen #noequipmentworkout #homeworkout #plankwork #nairasfitnesschallenge #fattofit #fitnessmotivation #workoutchallenge #challengeoftheday #challengeoftheweek #challengeaccepted #trainertips #workoutvideos #workoutvideo #workoutroutine #workoutvideooftheday #fitnessmodel #homeworkout #funworkout #funworkouts #beginnerfriendlyworkout #beginnerworkout #beginnerworkoutseries
5 minute ABS ❗️ . Bonus workout from my June Fitness Challenge. . 5 exercises each done for 1 minute each. Great as a workout finisher or abs workout. For an ab workout, complete circuit 3x. Resting for one minute after each circuit. 1️⃣ crab kicks 2️⃣ oblique crunches (30sec/side) 3️⃣ side plank crunch (30sec/side) 4️⃣ v-ups 5️⃣ heels to heaven . . . . . #6packabs #abschallenge #abwork #coreworkout #coreworkouts #corework #saturdayvibes #workoutsforwomen #noequipmentworkout #homeworkout #plankwork #nairasfitnesschallenge #fattofit #fitnessmotivation #workoutchallenge #challengeoftheday #challengeoftheweek #challengeaccepted #trainertips #workoutvideos #workoutvideo #workoutroutine #workoutvideooftheday #fitnessmodel #homeworkout #funworkout #funworkouts #beginnerfriendlyworkout #beginnerworkout #beginnerworkoutseries
#sidebody 
#twists
and #corework were the focuses of this week’s sequence. Swipe to see all the videos and sound on for cues. I don’t think any class had all of these bits in it; something I missed during the online yoga time was refining a sequence over the course of a week, or tweaking a sequence spontaneously to fit a particular group of students. I am beyond grateful to be able to do that again.
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It has also been a hard week for many reasons, and I found myself seeking solace and meaning in the yoga, as I often do. I was struck this week by twists; a movement that can feel so muscular, like a girdle spiraling around your torso, and yet it paradoxically opens up the shoulder and upper back muscles as well. And we are asked to turn our gaze in a different direction than our feet and hips, not in an attempt to blind ourselves, but in a sense of trust that the way forward will be found within. It can be wildly disorienting and scary, and yet, underneath it all, you sense your deepest core. The spine accepts the rotational movement.
.
To me, this week has been muscular and hard, with uncomfortable conversations and reading terrible news and confronting a lot of “looking away” on my part. But when I strive to do the hard things, I experience a lot of freedom and an almost disorienting sense of openness at times. And most of all, I sense the deepest core of humanity that we all possess.
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#sequencesummary #yogasequencejournal
#sidebody #twists and #corework were the focuses of this week’s sequence. Swipe to see all the videos and sound on for cues. I don’t think any class had all of these bits in it; something I missed during the online yoga time was refining a sequence over the course of a week, or tweaking a sequence spontaneously to fit a particular group of students. I am beyond grateful to be able to do that again. . It has also been a hard week for many reasons, and I found myself seeking solace and meaning in the yoga, as I often do. I was struck this week by twists; a movement that can feel so muscular, like a girdle spiraling around your torso, and yet it paradoxically opens up the shoulder and upper back muscles as well. And we are asked to turn our gaze in a different direction than our feet and hips, not in an attempt to blind ourselves, but in a sense of trust that the way forward will be found within. It can be wildly disorienting and scary, and yet, underneath it all, you sense your deepest core. The spine accepts the rotational movement. . To me, this week has been muscular and hard, with uncomfortable conversations and reading terrible news and confronting a lot of “looking away” on my part. But when I strive to do the hard things, I experience a lot of freedom and an almost disorienting sense of openness at times. And most of all, I sense the deepest core of humanity that we all possess. . . . . . . #sequencesummary #yogasequencejournal
The thing I do for me YOGA .. and my #Herbalife 😬😎😝🧘🏻‍♀️ #yogaflow #yogi #balance #libra #stressrelief #aloyoga with @caleyalyssa  #🧘🏻‍♀️ #vinyasaflow #openup #corework #healthandwellness #mindbodysoul
𝟑𝟎 𝐃𝐚𝐲 𝐏𝐥𝐚𝐧𝐤 𝐂𝐡𝐚𝐥𝐥𝐞𝐧𝐠𝐞 ⁣
⁣
Everyone seems to be in a bit of a rut this week. ⁣
⁣
I'm not sure of it's the fear of what returning to the new normal will be like, or whether we're all just waiting hard on the next phase of reopening. ⁣
⁣
But, there's nothing like a challenge to focus the mind. ⁣
⁣
It's even better when it has a fitness element to keep the body working. ⁣
⁣
This 30 day plank challenge will give you a daily challenge to aim towards,  that will see you through the next 4 weeks. ⁣
⁣
Who loves a challenge? ⁣
#RFLive
𝟑𝟎 𝐃𝐚𝐲 𝐏𝐥𝐚𝐧𝐤 𝐂𝐡𝐚𝐥𝐥𝐞𝐧𝐠𝐞 ⁣ ⁣ Everyone seems to be in a bit of a rut this week. ⁣ ⁣ I'm not sure of it's the fear of what returning to the new normal will be like, or whether we're all just waiting hard on the next phase of reopening. ⁣ ⁣ But, there's nothing like a challenge to focus the mind. ⁣ ⁣ It's even better when it has a fitness element to keep the body working. ⁣ ⁣ This 30 day plank challenge will give you a daily challenge to aim towards, that will see you through the next 4 weeks. ⁣ ⁣ Who loves a challenge? ⁣ #RFLive
Detox & Destress Kundalini Yoga Meditation practice in the park, Exercise Day 9. Pelvic Lifts. 
Lie on your back, bend your knees and bring the soles of your feet towards your buttocks. 
Inhale, holding your ankles and lift your pelvis up. 
Exhale come down.

Should holding your ankles challenge you, place your palms down besides your body, inhaling up and exhaling down.

Time: 1 – 3 minutes.

This exercise tones your back, strengthens your sexualorgans and your kidneys.

To see Full YouTube Video click Link
https://youtu.be/I8zSlVUUV98

#simpleeffectiveKYoga #corework #strengthens #pelvicfloor #kidneys #back #naturalmovements #forhealthwelbeing
#opheliasoasis2020
Detox & Destress Kundalini Yoga Meditation practice in the park, Exercise Day 9. Pelvic Lifts. Lie on your back, bend your knees and bring the soles of your feet towards your buttocks. Inhale, holding your ankles and lift your pelvis up. Exhale come down. Should holding your ankles challenge you, place your palms down besides your body, inhaling up and exhaling down. Time: 1 – 3 minutes. This exercise tones your back, strengthens your sexualorgans and your kidneys. To see Full YouTube Video click Link https://youtu.be/I8zSlVUUV98 #simpleeffectiveKYoga #corework #strengthens #pelvicfloor #kidneys #back #naturalmovements #forhealthwelbeing #opheliasoasis2020
Reposted from @alexsebastian_ac Sesión de fuerza preventiva 🥋🔝: Movilidad articular, correcta activación muscular, rotaciones, anti-rotación y estabilidad lumbo-pelvica.
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@marcelo.aquiles
@valhalla_chiloe
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#entrenamientopreventivo #taekwondo #corework #centrodeentrenamiento #instachiloe #castrochiloe #castro #rendimientodeportivo - #regrann  #ontchile #taekwondoitf #entrenamiento #
Reposted from @alexsebastian_ac Sesión de fuerza preventiva 🥋🔝: Movilidad articular, correcta activación muscular, rotaciones, anti-rotación y estabilidad lumbo-pelvica. . @marcelo.aquiles @valhalla_chiloe . #entrenamientopreventivo #taekwondo #corework #centrodeentrenamiento #instachiloe #castrochiloe #castro #rendimientodeportivo - #regrann #ontchile #taekwondoitf #entrenamiento #
Core Superset!
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3 to 5 Dip Chair Leg Raises and then go directly to 40 Russian twists (20 reps each side) with a medicine ball
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Do 3 sets with 1 minute rest between sets
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💡Tips
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✅Use the handles on the dip chair to press your upper body into the pad
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✅Keep your feet pointed and quads engaged when doing the leg raises
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✅Hold the leg raise at the top of the movement for a brief 2 second isometric contraction and then slowly bring your legs down for a 2 second eccentric contraction
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✅When doing Russian Twists, make sure you are bringing the medicine ball all the way across your body
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#topeka #corestability #gymnation #legraises #abwork #abworkouts #coreexercises #coreworkouts #corestrengthening #gymtips
#gymworkouts #exercisescience #coretraining #corework #dips #dipset #exerciseroutine #asianfashion #gymquotes #asianamerican #asianstyle #asianguy #exercisemotivation #kansas
Core Superset! . 3 to 5 Dip Chair Leg Raises and then go directly to 40 Russian twists (20 reps each side) with a medicine ball . Do 3 sets with 1 minute rest between sets . 💡Tips . ✅Use the handles on the dip chair to press your upper body into the pad . ✅Keep your feet pointed and quads engaged when doing the leg raises . ✅Hold the leg raise at the top of the movement for a brief 2 second isometric contraction and then slowly bring your legs down for a 2 second eccentric contraction . ✅When doing Russian Twists, make sure you are bringing the medicine ball all the way across your body . #topeka #corestability #gymnation #legraises #abwork #abworkouts #coreexercises #coreworkouts #corestrengthening #gymtips #gymworkouts #exercisescience #coretraining #corework #dips #dipset #exerciseroutine #asianfashion #gymquotes #asianamerican #asianstyle #asianguy #exercisemotivation #kansas
Day 27 of 30 Days of Core Work Challenge!! Today was 4 movements at 30 secs Work, 10 secs rest for 3 rounds!!We are “Handmade” We matter!! ✊🏽✊🏾✊🏿#corework #30daychallenge #30daycorechallenge #dumbbellworkout #coreexercises #buildingcorestrength #blackgirlfitness #road2thirty💪🏽 #reneshatbf
Day 27 of 30 Days of Core Work Challenge!! Today was 4 movements at 30 secs Work, 10 secs rest for 3 rounds!!We are “Handmade” We matter!! ✊🏽✊🏾✊🏿#corework #30daychallenge #30daycorechallenge #dumbbellworkout #coreexercises #buildingcorestrength #blackgirlfitness #road2thirty💪🏽 #reneshatbf
Don’t ignore your core! Try this simple (but not easy) core training challenge a few times per week for overall body strength.
50 Crunches

15 Push Ups

1 Minute Plank

30 Second Side Plank (Left Side)

1 Minute Bridge

15 Push Ups

1 Minute Plank

30 Second Side Plank (Right Side)

50 Crunches

1 Minute Plank

1 Minute Bridge

50 Crunches

You can do this anywhere; at the office, at home, on vacation, so….no excuses! Enjoy!
_________________________________________
#hiit #intervaltraining #highintensity #resistancetraining #plyo #bootcampworkout #absday #gympost #gymvibes #workouteveryday #bodyweightexercises #corework #hiitworkout #plank #coreexercises #abworkout #gymgoals #pullday #exerciseroutine #exercisetips #getfitstayfit
Don’t ignore your core! Try this simple (but not easy) core training challenge a few times per week for overall body strength. 50 Crunches 15 Push Ups 1 Minute Plank 30 Second Side Plank (Left Side) 1 Minute Bridge 15 Push Ups 1 Minute Plank 30 Second Side Plank (Right Side) 50 Crunches 1 Minute Plank 1 Minute Bridge 50 Crunches You can do this anywhere; at the office, at home, on vacation, so….no excuses! Enjoy! _________________________________________ #hiit #intervaltraining #highintensity #resistancetraining #plyo #bootcampworkout #absday #gympost #gymvibes #workouteveryday #bodyweightexercises #corework #hiitworkout #plank #coreexercises #abworkout #gymgoals #pullday #exerciseroutine #exercisetips #getfitstayfit
#AbsByArlan WOD 31
For Time:
Buy-In: ‪2:00‬ Min Plank Hold
4 Rounds:
10 Russian Twists / Side
10 V-Ups 
10 Superman / Superwoman Rocks
Cash-Out: ‪2:00‬ Min Plank Hold
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Directions: For today’s #AbsByArlan, we will have a WOD which will consist of a buy-in, a cash-out and 4 rounds of 3 movements in between them. Our buy-in will be a 2:00 minute plank. This will be 2:00 minutes of accumulating a plank, not just 2:00 minutes of attempting planks. This can be in any position you want and you may switch in between different planks as much as you want (front, high, low, side, side, etc.). After your 2:00 minute plank buy-in, you’ll move to 4 rounds of 3 movements with 10 reps of each.
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Your first movement will be 10 Russian twists per side. Your second movement will be 10 V-Ups. Your third and final movement will be 10 superman / superwoman rocks. After 4 rounds of those movements, you’ll move back to your cash-out of another 2:00 minute plank hold. Again, accumulate 2:00 minutes within the plank. Be sure to watch the video for movement standards. Your score today is total time to complete the WOD.
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#corestrengthening #coreexercises #corechallenge #corework #coreworkout
#personalcoach #remotecoaching #personaltraineronline #tequesta #jupiterflorida #jupiterfarms #palmbeachgardens #palmbeachcounty #fitnessroutine #gettingfitter #timetogetfit #getfitathome #athomefitness #fitnessroutine #quickworkout #homeworkoutideas #functionalworkout #virtualworkout #floridafitness #cheatdeathnotsets #accessorywork #homegymworkout
@fittownjupiter 
@coach11jackson
#AbsByArlan WOD 31 For Time: Buy-In: ‪2:00‬ Min Plank Hold 4 Rounds: 10 Russian Twists / Side 10 V-Ups  10 Superman / Superwoman Rocks Cash-Out: ‪2:00‬ Min Plank Hold . Directions: For today’s #AbsByArlan, we will have a WOD which will consist of a buy-in, a cash-out and 4 rounds of 3 movements in between them. Our buy-in will be a 2:00 minute plank. This will be 2:00 minutes of accumulating a plank, not just 2:00 minutes of attempting planks. This can be in any position you want and you may switch in between different planks as much as you want (front, high, low, side, side, etc.). After your 2:00 minute plank buy-in, you’ll move to 4 rounds of 3 movements with 10 reps of each. . Your first movement will be 10 Russian twists per side. Your second movement will be 10 V-Ups. Your third and final movement will be 10 superman / superwoman rocks. After 4 rounds of those movements, you’ll move back to your cash-out of another 2:00 minute plank hold. Again, accumulate 2:00 minutes within the plank. Be sure to watch the video for movement standards. Your score today is total time to complete the WOD. . . . #corestrengthening #coreexercises #corechallenge #corework #coreworkout #personalcoach #remotecoaching #personaltraineronline #tequesta #jupiterflorida #jupiterfarms #palmbeachgardens #palmbeachcounty #fitnessroutine #gettingfitter #timetogetfit #getfitathome #athomefitness #fitnessroutine #quickworkout #homeworkoutideas #functionalworkout #virtualworkout #floridafitness #cheatdeathnotsets #accessorywork #homegymworkout @fittownjupiter @coach11jackson
Want to work with me in person? Live in the Seattle area? As King County moves into phase 1.5, I’m exploring options for working with people in person. This will include 1 on 1 Pilates in my home studio, small group classes in my backyard as weather permits, and private aerial lessons at @versatilearts. Get on my list for updates: from the link in my bio, sign up for local updates!  #leglifts #straddleup #pullupbar #coretraining #coreexercises #corework #aerialconditioning #aerialtraining #poleworkout #poletraining #conditioning #fitness #hometraining #homefitness #abs #absworkout #crosstraining #pilatesathome #activeflexibility #seattlecircus #seattlefitness #seattlefit #seattlepilates #reformatorypilates #aerialfitness #mobilitytraining #mobilitywork
Want to work with me in person? Live in the Seattle area? As King County moves into phase 1.5, I’m exploring options for working with people in person. This will include 1 on 1 Pilates in my home studio, small group classes in my backyard as weather permits, and private aerial lessons at @versatilearts. Get on my list for updates: from the link in my bio, sign up for local updates! #leglifts #straddleup #pullupbar #coretraining #coreexercises #corework #aerialconditioning #aerialtraining #poleworkout #poletraining #conditioning #fitness #hometraining #homefitness #abs #absworkout #crosstraining #pilatesathome #activeflexibility #seattlecircus #seattlefitness #seattlefit #seattlepilates #reformatorypilates #aerialfitness #mobilitytraining #mobilitywork
Here are a few exercises to add into your core programming that might be a nice way to 🔥 🔥 🔥  up your core.
•
Building and maintaining a strong foundation in the core muscles is essential. If you want to stay healthy, keep your low back pain free give these a try 👊.
👉TRX Fallouts (anti extension)
👉Resistance Band ( anti-rotational )
👉 Loaded Carry 💦 Jug ( anti-lateral flexion)
👉Foam Roller Rollout ( anti extension)
#corework #lowbackhealth #strong #abwork 
#loadedcarries #coreresistancebands #antiextension #painfreeperformancespecialist #painfreeperformancecoaching
Here are a few exercises to add into your core programming that might be a nice way to 🔥 🔥 🔥 up your core. • Building and maintaining a strong foundation in the core muscles is essential. If you want to stay healthy, keep your low back pain free give these a try 👊. 👉TRX Fallouts (anti extension) 👉Resistance Band ( anti-rotational ) 👉 Loaded Carry 💦 Jug ( anti-lateral flexion) 👉Foam Roller Rollout ( anti extension) #corework #lowbackhealth #strong #abwork #loadedcarries #coreresistancebands #antiextension #painfreeperformancespecialist #painfreeperformancecoaching
So Im reaching the end of this first week and to be honest I did enjoy the chaturangas (who are faster in the video cause I wanted all 10 tobfit under 60s)

Also, I will share with you a pearlnof advice that I haven't read anywhere so far: doing side crow after putting lotion in your body renders things unnecessarily complicated 🤣🤣 so hence the pants in the last videos

I know I have a lot to improve in the drills and lean over more (I realize this when I see the videos though) but hopefully the rest is okeish?? Hosts:
@spiritual_bish
@ethereal.flame
@flowin_through_life_
@milehighaerialist
@awwjoaww
@strvtmvmnt.joshua
.
And the sponsors:
@vayumudra
@yoganomalous
@iheartnaturalscompany
@lunarsparkshop
@solshinebeads
@strvtmvmnt.joshua

#crowtraining #crowcamp2020 #holdthepose #drills #goals #core #corework #coreactivated #armbalance #chaturanga #sidecrow
So Im reaching the end of this first week and to be honest I did enjoy the chaturangas (who are faster in the video cause I wanted all 10 tobfit under 60s) Also, I will share with you a pearlnof advice that I haven't read anywhere so far: doing side crow after putting lotion in your body renders things unnecessarily complicated 🤣🤣 so hence the pants in the last videos I know I have a lot to improve in the drills and lean over more (I realize this when I see the videos though) but hopefully the rest is okeish?? Hosts: @spiritual_bish @ethereal.flame @flowin_through_life_ @milehighaerialist @awwjoaww @strvtmvmnt.joshua . And the sponsors: @vayumudra @yoganomalous @iheartnaturalscompany @lunarsparkshop @solshinebeads @strvtmvmnt.joshua #crowtraining #crowcamp2020 #holdthepose #drills #goals #core #corework #coreactivated #armbalance #chaturanga #sidecrow
Release the low back in an active, progression of twists and arm balances. Oh and a crazy amount of core work because NOTHING says happy low back like strong belly. Now available on YouTube. ⁣⁣
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#yogi #yoga #fit #fitfam #yogainspiration #core #corework #abs
Release the low back in an active, progression of twists and arm balances. Oh and a crazy amount of core work because NOTHING says happy low back like strong belly. Now available on YouTube. ⁣⁣ ⁣⁣ ⁣⁣ ⁣⁣ ⁣⁣ #yogi #yoga #fit #fitfam #yogainspiration #core #corework #abs
Losing weight is not about starving yourself.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It's about fueling your body with the right nutrition and effective workouts.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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These results are from 6 months of doing @trim_bootcamp.  She did multiple rounds back to back and never gave up.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Don't forget, after your first round of TRIM, you get to do the program $70 OFF for life!⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Who's ready to join us Monday?⠀⠀⠀⠀⠀⠀⠀⠀⠀
Go to the link in our bio to snag your spot before we fill up!⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
✨Program at a glance✨⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
1. Live at home workout classes⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
2. Daily nutrition checks⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
3. 8 week carb cycling meal plan⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
4.  At home workout videos and PDFS⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
5. Live Cooking with Chef, Kate Horning⠀⠀⠀⠀⠀⠀⠀⠀⠀
6. A community of support and accountability⠀⠀⠀⠀⠀⠀⠀⠀⠀
7. Private FB group with a nutritionist and personal trainers⠀⠀⠀⠀⠀⠀⠀⠀⠀
8. Foolproof nutrition and fitness schedule to optimize fat burning and build lean muscle.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
✨✨✨We include a travel guide in the program at no extra cost.  If you have a vacation this summer, we will teach you how to stay on track while enjoying yourself!  It includes extra workouts that require no equipment✨✨✨
Losing weight is not about starving yourself.⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ It's about fueling your body with the right nutrition and effective workouts.⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ These results are from 6 months of doing @trim_bootcamp. She did multiple rounds back to back and never gave up.⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Don't forget, after your first round of TRIM, you get to do the program $70 OFF for life!⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Who's ready to join us Monday?⠀⠀⠀⠀⠀⠀⠀⠀⠀ Go to the link in our bio to snag your spot before we fill up!⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✨Program at a glance✨⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1. Live at home workout classes⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2. Daily nutrition checks⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3. 8 week carb cycling meal plan⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 4. At home workout videos and PDFS⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 5. Live Cooking with Chef, Kate Horning⠀⠀⠀⠀⠀⠀⠀⠀⠀ 6. A community of support and accountability⠀⠀⠀⠀⠀⠀⠀⠀⠀ 7. Private FB group with a nutritionist and personal trainers⠀⠀⠀⠀⠀⠀⠀⠀⠀ 8. Foolproof nutrition and fitness schedule to optimize fat burning and build lean muscle.⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✨✨✨We include a travel guide in the program at no extra cost. If you have a vacation this summer, we will teach you how to stay on track while enjoying yourself! It includes extra workouts that require no equipment✨✨✨
Bandhas in yoga are known as locks. Essentially, they are places we engage in the body to control our energy the way we want it to go. They are a way to control and direct our energy. You’ve probably heard the term “Mula” or “Uddiana” talked about in a yoga class. (or maybe by me!) ⠀⠀⠀⠀⠀⠀⠀⠀⠀
There’s also another less commonly spoken about one (jalandahra-see my stories for more info!). When we can engage our bandhas and literally direct our energy, we have the ability not just to change our outlook or experience in a pose, but to translate this to real life! Have you ever walked out of a yoga class feeling like you could do just about anything? It might have something to do with how you engaged your bandhas, or as I like to say, “moved from your center.” An awareness of our physical center helps us tap into an awareness of the center of us. And from that space, we can move and breath and make choices that align with our truest selves. This skill is something so needed in life, especially in times of change and transition. Learn how to move from your center in my upcoming course, Master Your Life Transitions! More information in the link in my bio.

#mastertransitions #yoga #farmyoga #yogaeverydamnday #iloveyoga #practiceyogachangeyourworld #boatpose #corework
Bandhas in yoga are known as locks. Essentially, they are places we engage in the body to control our energy the way we want it to go. They are a way to control and direct our energy. You’ve probably heard the term “Mula” or “Uddiana” talked about in a yoga class. (or maybe by me!) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ There’s also another less commonly spoken about one (jalandahra-see my stories for more info!). When we can engage our bandhas and literally direct our energy, we have the ability not just to change our outlook or experience in a pose, but to translate this to real life! Have you ever walked out of a yoga class feeling like you could do just about anything? It might have something to do with how you engaged your bandhas, or as I like to say, “moved from your center.” An awareness of our physical center helps us tap into an awareness of the center of us. And from that space, we can move and breath and make choices that align with our truest selves. This skill is something so needed in life, especially in times of change and transition. Learn how to move from your center in my upcoming course, Master Your Life Transitions! More information in the link in my bio. #mastertransitions #yoga #farmyoga #yogaeverydamnday #iloveyoga #practiceyogachangeyourworld #boatpose #corework
Some of this morning core work. Oh by the way, Y’all excuse my dog. He likes to be by my side all the time & I don’t wanna put him out feeling bad cuz he’ll go back to his separation anxiety mood soon as I leave work so I just let him be and zone him out during my workout 😆. 🎼 I do not own the right to this music 🎼 Homemade Dynamite by @lordemusic ft: @postmalone, @thegr8khalid, @sza 🎼 #fitmomlife, #morningworkout, #athlmeworkout, #workoutroutine, #workoutvideo, #workoutideas, #corework, #sixpackinthemaking, #gettingitin, #gettingitdone💪
Some of this morning core work. Oh by the way, Y’all excuse my dog. He likes to be by my side all the time & I don’t wanna put him out feeling bad cuz he’ll go back to his separation anxiety mood soon as I leave work so I just let him be and zone him out during my workout 😆. 🎼 I do not own the right to this music 🎼 Homemade Dynamite by @lordemusic ft: @postmalone, @thegr8khalid, @sza 🎼 #fitmomlife, #morningworkout, #athlmeworkout, #workoutroutine, #workoutvideo, #workoutideas, #corework, #sixpackinthemaking, #gettingitin, #gettingitdone💪
Abs on 🔥
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Here’s a feel good abs workout to get you guys moving on this beautiful day ☀️
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👉 Follow @activefitnessig 💕 for workouts, routine, and everything else you need to become fit! .
Add these exercises to a sweaty HIIT workout to burn off that stubborn lower belly pouch 💦
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30 seconds each with little to no rest in between. Repeat 3 times
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Cocoons 
Open/Close
Circles 
Scissor twists
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Credit to laviephysique
#abdômen #abworkout #abworkouts #abworkoutsforwomen #abwork #abworkoutsfromhome #abworkoutvideos #abswork #coreworkout #corework #coreworkouts #summerbodyinprogress #summerbodiesaremadeinthewinter #summerbodiesaremadeinwinter #summerbodyprep #summerbodyinthemaking #plankwalk #plankworkout #crunchfitness #absburner #nogymrequired
Abs on 🔥 . Here’s a feel good abs workout to get you guys moving on this beautiful day ☀️ . 👉 Follow @activefitnessig 💕 for workouts, routine, and everything else you need to become fit! . Add these exercises to a sweaty HIIT workout to burn off that stubborn lower belly pouch 💦 . 30 seconds each with little to no rest in between. Repeat 3 times . Cocoons Open/Close Circles Scissor twists . . . . . Credit to laviephysique #abdômen #abworkout #abworkouts #abworkoutsforwomen #abwork #abworkoutsfromhome #abworkoutvideos #abswork #coreworkout #corework #coreworkouts #summerbodyinprogress #summerbodiesaremadeinthewinter #summerbodiesaremadeinwinter #summerbodyprep #summerbodyinthemaking #plankwalk #plankworkout #crunchfitness #absburner #nogymrequired
Let them decisions and the things you have witnessed be your best form or experience to lead you in the right direction to maximize your growth.  Work At it!  #corestrength  #strenthfromwithin  #weneverquit  #consistency  #learnyourhistory  #lifeisnotfairbutwekeepgoingtodobetter  #foxfit101  #letstrain  #corework  #stayhealthy
Let them decisions and the things you have witnessed be your best form or experience to lead you in the right direction to maximize your growth. Work At it! #corestrength #strenthfromwithin #weneverquit #consistency #learnyourhistory #lifeisnotfairbutwekeepgoingtodobetter #foxfit101 #letstrain #corework #stayhealthy
HAD TO JUMP IN WITH MY GIRL SUE AND GET OUR BOOTY AND CORE WORKOUT ON!!
We destroyed it🏋️🍑
Super set 45 MIN  booty n core workout had us feeling ourselves.😎
Swearing it and getting it💯💪 #coachmiles #bootyworkout #workoutwirhfriends
#hawcgym #otfcoach #trainhard #corework
#blessed #lovinglife #fitness #fitnessandfriends 
#glutes #supersets #liftweights
HAD TO JUMP IN WITH MY GIRL SUE AND GET OUR BOOTY AND CORE WORKOUT ON!! We destroyed it🏋️🍑 Super set 45 MIN booty n core workout had us feeling ourselves.😎 Swearing it and getting it💯💪 #coachmiles #bootyworkout #workoutwirhfriends #hawcgym #otfcoach #trainhard #corework #blessed #lovinglife #fitness #fitnessandfriends #glutes #supersets #liftweights
Pull day 🔥

So sore from this workout - feels good to be back in at least half a gym 💪

Full workout: 
4x6-12 pull up

4x8-12 bent over row 
3x8-12 banded reverse fly

3x8-12 barbell curls

3x to failure plated curls

#fitness #fitfam #instafit #isolationfitness #quarantinefitness #homeworkout #gymworkout #pullday #biceps #jakeybfitness #nutrition #carbs #macros #fats #proteins #mensbodyworks #baldguys #guyswholift #armswork #fitnessgym #corework #shredzgym #tricepwork #basketballworkout #strengthgain #bulkingseason #pullwork #pecwork
Pull day 🔥 So sore from this workout - feels good to be back in at least half a gym 💪 Full workout: 4x6-12 pull up 4x8-12 bent over row 3x8-12 banded reverse fly 3x8-12 barbell curls 3x to failure plated curls #fitness #fitfam #instafit #isolationfitness #quarantinefitness #homeworkout #gymworkout #pullday #biceps #jakeybfitness #nutrition #carbs #macros #fats #proteins #mensbodyworks #baldguys #guyswholift #armswork #fitnessgym #corework #shredzgym #tricepwork #basketballworkout #strengthgain #bulkingseason #pullwork #pecwork
#Phalakasana or #PlankPose with one bend leg drawn to your belly is a very simply and effective way to tone your body center while building strength in your core, arms and back. Try holding your leg up for 5-10 long breaths and feel the 🔥 heating up in your body. Maybe your muscles even shake. Feel that. That is your muscles working. That is you being alive👏⠀⠀⠀⠀⠀⠀⠀⠀⠀
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📸: @xperience.yoga ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#coremonth #core #yogawithdana #corework #strongabs #strongback #happycore #happylife #happybelly #centered #heat #fire #yoga #yogalife #yogagirl #yogalove #yogi #yogini #yogaeveryday #yogainspiration #yogajourney #breathing #asanas #yogapose #yogamovement
#Phalakasana or #PlankPose with one bend leg drawn to your belly is a very simply and effective way to tone your body center while building strength in your core, arms and back. Try holding your leg up for 5-10 long breaths and feel the 🔥 heating up in your body. Maybe your muscles even shake. Feel that. That is your muscles working. That is you being alive👏⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 📸: @xperience.yoga ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #coremonth #core #yogawithdana #corework #strongabs #strongback #happycore #happylife #happybelly #centered #heat #fire #yoga #yogalife #yogagirl #yogalove #yogi #yogini #yogaeveryday #yogainspiration #yogajourney #breathing #asanas #yogapose #yogamovement
STRONG CORE WINS💪🏽 Follow @fitjulian.pt for more exercises!👭 If you want a slim waist for the next beach season or a clean cut sixpack - this will help you.

Remember to like and save so I know what content you like to see more 😄

This is a downward dog to side reach. You can go for 30-45 second to give this a HIIT Training character or do them slow for muscle mind connection. Either way enjoy the good burn🔥

Also a great  mobiliser for tue calves,spine and shoulder💚

Let me know if this exercise helped you! 
#iworkout #corework #fitjulian
STRONG CORE WINS💪🏽 Follow @fitjulian.pt for more exercises!👭 If you want a slim waist for the next beach season or a clean cut sixpack - this will help you. Remember to like and save so I know what content you like to see more 😄 This is a downward dog to side reach. You can go for 30-45 second to give this a HIIT Training character or do them slow for muscle mind connection. Either way enjoy the good burn🔥 Also a great mobiliser for tue calves,spine and shoulder💚 Let me know if this exercise helped you! #iworkout #corework #fitjulian
- 1 min each exercise - 
Surrenders to jump
Fast feet
Up & out abs
****Repeat once
Reverse Sledge Hammer
Butt kicks
Strait leg bicycle
****Repeat once
Cross country skiers
Explosions
Toe touch crunches
****Repeat once
Mini Skaters
Squat Thrust
Side to side jack knife
****Repeat once
Squat shuffle to squat jack
Plank double knee tap
Penguins
****Repeat once
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Breakdown:
⬇️
Surrender to Jump – Start on knees, step right leg forward in lunge position coming up to a ¾ squat and hop, kneel back down with right leg first. Do 25-30 sec leading w/ right knee, then 25-30 sec leading w/ left knee

Fast Feet – 3/4 squat position move feet quickly

Up & out – Lay on back lift hips slightly using lower abdominals (control hips back down) lower legs to hover over ground, lift back up bringing hips up

Reverse Sledge hammer – squat reaching right hand behind right leg, left hand in front of right knee. Stand rotating to reach both arms together and to the left. 25-30 sec each side

Butt Kicks – Jog bringing heels up to glutes

Strait leg bicycle – Crunch twisting left elbow towards right leg, switch crunch right elbow to left leg

Cross Country Skiers - Left arm up-right foot forward, jump witching right arm up-left foot forward

Explosions – from standing roll back on back, roll up to stand, jump, repeat roll back

Toe touch crunch – lay on back w/ legs up, crunch reaching hand to foot

Mini skaters – Step left foot back and to the right, jump switching right foot back and to the left. (Use arms for momentum)

Squat thrust – hop into plank position jump up to squat (keep flat back/chest up in squat) hop back to plank

Side to Side Jack knife – Lay on back w/arms & legs up. Lower legs & arms simultaneously bringing arms to left & legs to right. Come back up and switch arms to right & legs to left

Squat Shuffle to squat jack – 3/4 Squat stepping laterally 2-3 steps to the right, squat all the way down explode up into jumping jack landing back in 3/4 squat step laterally 3 steps back, repeat.

Plank double knee tap – Plank position, lower both knees slowly to hoover, lift back up to plank

Penguin – From crunch position left shoulders, waddle reaching side to side to heals
- 1 min each exercise - Surrenders to jump Fast feet Up & out abs ****Repeat once Reverse Sledge Hammer Butt kicks Strait leg bicycle ****Repeat once Cross country skiers Explosions Toe touch crunches ****Repeat once Mini Skaters Squat Thrust Side to side jack knife ****Repeat once Squat shuffle to squat jack Plank double knee tap Penguins ****Repeat once - Breakdown: ⬇️ Surrender to Jump – Start on knees, step right leg forward in lunge position coming up to a ¾ squat and hop, kneel back down with right leg first. Do 25-30 sec leading w/ right knee, then 25-30 sec leading w/ left knee Fast Feet – 3/4 squat position move feet quickly Up & out – Lay on back lift hips slightly using lower abdominals (control hips back down) lower legs to hover over ground, lift back up bringing hips up Reverse Sledge hammer – squat reaching right hand behind right leg, left hand in front of right knee. Stand rotating to reach both arms together and to the left. 25-30 sec each side Butt Kicks – Jog bringing heels up to glutes Strait leg bicycle – Crunch twisting left elbow towards right leg, switch crunch right elbow to left leg Cross Country Skiers - Left arm up-right foot forward, jump witching right arm up-left foot forward Explosions – from standing roll back on back, roll up to stand, jump, repeat roll back Toe touch crunch – lay on back w/ legs up, crunch reaching hand to foot Mini skaters – Step left foot back and to the right, jump switching right foot back and to the left. (Use arms for momentum) Squat thrust – hop into plank position jump up to squat (keep flat back/chest up in squat) hop back to plank Side to Side Jack knife – Lay on back w/arms & legs up. Lower legs & arms simultaneously bringing arms to left & legs to right. Come back up and switch arms to right & legs to left Squat Shuffle to squat jack – 3/4 Squat stepping laterally 2-3 steps to the right, squat all the way down explode up into jumping jack landing back in 3/4 squat step laterally 3 steps back, repeat. Plank double knee tap – Plank position, lower both knees slowly to hoover, lift back up to plank Penguin – From crunch position left shoulders, waddle reaching side to side to heals
🐒Totally awesome abs!🍌 .
A fun little circuit for you to add into your next workout! 💥Try it for 3 rounds, no rest!
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🍌x20 HANGING KNEE RAISES
(Do scissor kicks if you can’t hang)
🍌x20 SIT UP + BALL SLAMS
🍌x12 AB WHEELS
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🐒Hanging for these knee raises was challenging! Since we don’t have a pull up bar at home & the playgrounds are still closed, I haven’t been able to do hanging abs (or pull ups) since before quarantine 😳!!
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👯‍♀️Grab a partner for extra motivation and do this circuit together!
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💦LETS SWEAT!!
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✨www.noelkatefit.com
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 #noelkate #noelkatefit #abcircuit #beginnerworkout 
#abs #abworkout #workout #workouts #abexercises #workoutmotivation #workoutideas #workoutoftheday #corework #fitness #6pack #absathome #coreworkout #florida #healthylifestyle #homeworkout #workoutroutine #fitnessjourney #fitnessmotivation #healthybody #healthylife #fitnessgoals #fitnessaddict
🐒Totally awesome abs!🍌 . A fun little circuit for you to add into your next workout! 💥Try it for 3 rounds, no rest! — 🍌x20 HANGING KNEE RAISES (Do scissor kicks if you can’t hang) 🍌x20 SIT UP + BALL SLAMS 🍌x12 AB WHEELS ————————————————- 🐒Hanging for these knee raises was challenging! Since we don’t have a pull up bar at home & the playgrounds are still closed, I haven’t been able to do hanging abs (or pull ups) since before quarantine 😳!! . 👯‍♀️Grab a partner for extra motivation and do this circuit together! . 💦LETS SWEAT!! . ✨www.noelkatefit.com . . . . . #noelkate #noelkatefit #abcircuit #beginnerworkout #abs #abworkout #workout #workouts #abexercises #workoutmotivation #workoutideas #workoutoftheday #corework #fitness #6pack #absathome #coreworkout #florida #healthylifestyle #homeworkout #workoutroutine #fitnessjourney #fitnessmotivation #healthybody #healthylife #fitnessgoals #fitnessaddict
🐉DRAGON FLAG 2.0 🐉
Advance with 2KG gymball 🏐
This is the 2nd time loaded with weight ball. Last clip was 1kg, this time gain 1 kg... should I try 3 kg next 🤔???but now the motion isn’t that straight..is because my core is not strong enough, need to have some reinforcement!It’s ALL ABOUT CORE POWER⚡️⚡️⚡️⚡️⚡️⚡️⚡️⚡️⚡️⚡️⚡️⚡️⚡️
Anyways, I m looking forward for more gains✌🏼
⭐️⭐️⭐️🤹🏻‍♂️⭐️⭐️⭐️🐉 ⭐️⭐️⭐️🤹🏻‍♂️ ⭐️⭐️🤸‍♂️⭐️⭐️
🤸🏻‍♂️⭐️🤹🏻‍♂️⭐️⭐️⭐️🐉⭐️⭐️⭐️🤹🏻‍♂️⭐️⭐️🤸‍♂️⭐️⭐️⭐️
#fitnessphysique  #strongnotskinny #fitnessfun ⭐️
#fitnessfreaks #dragonflags #flexibilitytraining ⭐️
#leangains #coreworkout #筋肉 #vasafitness ⭐️
#dragonflag #core  #corestrength  #bulking ⭐️
#strongerthanyesterday  #fitnessgoals ⭐️⭐️
#gymshark #腹筋ローラー #igfitness #igfit ⭐️
#abdomen  #筋トレママ  #corestability ⭐️⭐️
#sixpacks  #leanmuscle  #absworkout ⭐️⭐️
#abdominal #coreworkout #legraises ⭐️⭐️
#corework #workoutvideo ⭐️🤹🏻‍♂️⭐️⭐️⭐️
⭐️⭐️🤹🏻‍♂️⭐️⭐️⭐️🐉⭐️⭐️⭐️🤹🏻‍♂️⭐️⭐️
⭐️⭐️⭐️🤹🏻‍♂️⭐️⭐️⭐️🐉⭐️⭐️⭐️⭐️
⭐️⭐️⭐️⭐️ 🤹🏻‍♂️ ⭐️⭐️⭐️🐉⭐️⭐️
⭐️🐉⭐️ ⭐️⭐️🤹🏻‍♂️⭐️⭐️⭐️🐉⭐️
🐉⭐️⭐️⭐️🤹🏻‍♂️⭐️⭐️⭐️🐉⭐️
⭐️⭐️⭐️🤹🏻‍♂️⭐️⭐️⭐️🐉⭐️
⭐️⭐️🤹🏻‍♂️⭐️⭐️⭐️🐉⭐️
⭐️⭐️⭐️⭐️⭐️⭐️⭐️
🤹🏻‍♂️ ⭐️⭐️⭐️🐉⭐️
⭐️⭐️⭐️🐉⭐️⭐️
⭐️⭐️🐉⭐️⭐️
⭐️🐉⭐️⭐️
🐉⭐️⭐️
⭐️⭐️
⭐️
🐉DRAGON FLAG 2.0 🐉 Advance with 2KG gymball 🏐 This is the 2nd time loaded with weight ball. Last clip was 1kg, this time gain 1 kg... should I try 3 kg next 🤔???but now the motion isn’t that straight..is because my core is not strong enough, need to have some reinforcement!It’s ALL ABOUT CORE POWER⚡️⚡️⚡️⚡️⚡️⚡️⚡️⚡️⚡️⚡️⚡️⚡️⚡️ Anyways, I m looking forward for more gains✌🏼 ⭐️⭐️⭐️🤹🏻‍♂️⭐️⭐️⭐️🐉 ⭐️⭐️⭐️🤹🏻‍♂️ ⭐️⭐️🤸‍♂️⭐️⭐️ 🤸🏻‍♂️⭐️🤹🏻‍♂️⭐️⭐️⭐️🐉⭐️⭐️⭐️🤹🏻‍♂️⭐️⭐️🤸‍♂️⭐️⭐️⭐️ #fitnessphysique #strongnotskinny #fitnessfun ⭐️ #fitnessfreaks #dragonflags #flexibilitytraining ⭐️ #leangains #coreworkout #筋肉 #vasafitness ⭐️ #dragonflag #core #corestrength #bulking ⭐️ #strongerthanyesterday #fitnessgoals ⭐️⭐️ #gymshark #腹筋ローラー #igfitness #igfit ⭐️ #abdomen #筋トレママ #corestability ⭐️⭐️ #sixpacks #leanmuscle #absworkout ⭐️⭐️ #abdominal #coreworkout #legraises ⭐️⭐️ #corework #workoutvideo ⭐️🤹🏻‍♂️⭐️⭐️⭐️ ⭐️⭐️🤹🏻‍♂️⭐️⭐️⭐️🐉⭐️⭐️⭐️🤹🏻‍♂️⭐️⭐️ ⭐️⭐️⭐️🤹🏻‍♂️⭐️⭐️⭐️🐉⭐️⭐️⭐️⭐️ ⭐️⭐️⭐️⭐️ 🤹🏻‍♂️ ⭐️⭐️⭐️🐉⭐️⭐️ ⭐️🐉⭐️ ⭐️⭐️🤹🏻‍♂️⭐️⭐️⭐️🐉⭐️ 🐉⭐️⭐️⭐️🤹🏻‍♂️⭐️⭐️⭐️🐉⭐️ ⭐️⭐️⭐️🤹🏻‍♂️⭐️⭐️⭐️🐉⭐️ ⭐️⭐️🤹🏻‍♂️⭐️⭐️⭐️🐉⭐️ ⭐️⭐️⭐️⭐️⭐️⭐️⭐️ 🤹🏻‍♂️ ⭐️⭐️⭐️🐉⭐️ ⭐️⭐️⭐️🐉⭐️⭐️ ⭐️⭐️🐉⭐️⭐️ ⭐️🐉⭐️⭐️ 🐉⭐️⭐️ ⭐️⭐️ ⭐️
Decline Bench SIT-uP with Dumbbell Punches🥊🥊 is a Combo Excerise which not only works ur ABS, SHOULDERS but also benefits the dynamic CORE stability.
20lbs Dumbbell@20 reps💪🏿
🥊🥊🥊🥊⭐️🥊🥊🥊⭐️🥊🥊⭐️🥊⭐️🥊🥊
Decline Bench SIT-uP with Dumbbell Punches🥊🥊 is a Combo Excerise which not only works ur ABS, SHOULDERS but also benefits the dynamic CORE stability.

20lbs Dumbbell@20 reps💪🏿
🥊🥊🥊🥊⭐️🥊🥊🥊⭐️🥊🥊⭐️🥊⭐️🥊🥊 🥊
#dumbbellpress #upperbodyworkout #abworkouts 
#fullbodyworkout #obliques #dumbbellpunching 
#coreworkout #strongbody #firmabs #pumped 
#lowerabs #fitnessmotivationdaily #corework
#strongcore#bulk #strengthfeed #fitnessfun
🥊🥊🥊⭐️🥊🥊🥊⭐️🥊🥊⭐️🥊⭐️🥊⭐️
#absworkout #lowerabs #shouldersworkout 
#6packs #fitnessphysique #workoutvideo 
#gymshark  #corestability #situps #筋肉 
#腹筋 #situpschallenge #situpstraight
⭐️⭐️⭐️❤️⭐️⭐️⭐️🥊⭐️⭐️⭐️♠️
⭐️⭐️❤️⭐️⭐️⭐️🥊⭐️⭐️⭐️♥️
⭐️❤️⭐️⭐️⭐️🥊⭐️⭐️⭐️♣️
⭐️⭐️❤️⭐️⭐️⭐️🥊⭐️♦️
⭐️⭐️⭐️❤️⭐️⭐️⭐️🥊
⭐️⭐️⭐️⭐️❤️⭐️⭐️⭐️🥊
⭐️⭐️⭐️❤️⭐️⭐️⭐️🥊
⭐️⭐️❤️⭐️⭐️⭐️🥊
⭐️❤️⭐️⭐️⭐️🥊
❤️⭐️⭐️⭐️🥊
⭐️⭐️⭐️🥊
⭐️⭐️🥊
⭐️🥊
🥊
Decline Bench SIT-uP with Dumbbell Punches🥊🥊 is a Combo Excerise which not only works ur ABS, SHOULDERS but also benefits the dynamic CORE stability. 20lbs Dumbbell@20 reps💪🏿 🥊🥊🥊🥊⭐️🥊🥊🥊⭐️🥊🥊⭐️🥊⭐️🥊🥊 Decline Bench SIT-uP with Dumbbell Punches🥊🥊 is a Combo Excerise which not only works ur ABS, SHOULDERS but also benefits the dynamic CORE stability. 20lbs Dumbbell@20 reps💪🏿 🥊🥊🥊🥊⭐️🥊🥊🥊⭐️🥊🥊⭐️🥊⭐️🥊🥊 🥊 #dumbbellpress #upperbodyworkout #abworkouts #fullbodyworkout #obliques #dumbbellpunching #coreworkout #strongbody #firmabs #pumped #lowerabs #fitnessmotivationdaily #corework #strongcore#bulk #strengthfeed #fitnessfun 🥊🥊🥊⭐️🥊🥊🥊⭐️🥊🥊⭐️🥊⭐️🥊⭐️ #absworkout #lowerabs #shouldersworkout #6packs #fitnessphysique #workoutvideo #gymshark #corestability #situps #筋肉 #腹筋 #situpschallenge #situpstraight ⭐️⭐️⭐️❤️⭐️⭐️⭐️🥊⭐️⭐️⭐️♠️ ⭐️⭐️❤️⭐️⭐️⭐️🥊⭐️⭐️⭐️♥️ ⭐️❤️⭐️⭐️⭐️🥊⭐️⭐️⭐️♣️ ⭐️⭐️❤️⭐️⭐️⭐️🥊⭐️♦️ ⭐️⭐️⭐️❤️⭐️⭐️⭐️🥊 ⭐️⭐️⭐️⭐️❤️⭐️⭐️⭐️🥊 ⭐️⭐️⭐️❤️⭐️⭐️⭐️🥊 ⭐️⭐️❤️⭐️⭐️⭐️🥊 ⭐️❤️⭐️⭐️⭐️🥊 ❤️⭐️⭐️⭐️🥊 ⭐️⭐️⭐️🥊 ⭐️⭐️🥊 ⭐️🥊 🥊
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