F45 offers personal training results in a group class setting. Because sure, you could do it alone, but isn’t it more fun together?
Let's do this together GRAB YOUR 7 FREE TRIAL HERE https://bit.ly/2IUiWPi.
"Functional training at its finest! Weights and cardio are incorporated with dynamic movements to get the most out of your workout. The trainers are well-educated, inspiring and motivating. The workouts will kick your butt every time, plus they can be modified for beginners and those with more experience. It's for everyone and I love it!” - Aimee T.
Try Us For Free https://functional45.com/opt-in20127863
I love what Leslie has to say about the FASTer Way! Why? Because its the #truth - "I realized I was eating very little calories (even thought they were very healthy) causing my body to holding on to every last calorie and to never get rid of fat or build muscle...which we all know that muscle burns fat!" Are you making the same mistake? Check out what Leslie had to say and then grab your spot- we start June 4th and you won't want to miss this!
"I have always been one to work out several times a week and eat healthy. However, as I've gotten older, I have not been able to lose inches or weight even though I was doing everything I knew how to get myself there. After joining Emily's program, I realized I was eating very little calories (even thought they were very healthy) causing my body to holding on to every last calorie and to never get rid of fat or build muscle...which we all know that muscle burns fat! After 6 weeks of eating more foods at the right days and times, coupled with intermittent fasting, helped me to lose inches on almost every area of my body. I am continuing to do the program by using the information I was given because I now know that the muscle I have built will continue to burn fat. Also, the workouts and eating schedule will continue to help my body shed what it needs to! This really isn't a diet, it's a change in how I've thought about food and why I'm eating it. This is a program that I can continue on my own forever. That may sound cheesy, but it really makes sense and does work. If I can fit pizza and ice cream into a diet and still lose inches, then I can totally keep this up! I can't wait to see what this program will do for me in my next 6 weeks!"
Hiit workout yesterday, also did some abs exercises after.
Benefit of a hiit workout.
HIIT Can Burn a Lot of Calories in a Short Amount of Time. ... Your Metabolic Rate Is Higher for Hours After Exercise. ... It Can Help You Lose Fat. .. .You Might Gain Muscle Using HIIT. ... HIIT Can Improve Oxygen Consumption. ... It Can Reduce Heart Rate and Blood Pressure. ... Blood Sugar Can Be Reduced by HIIT.
QMAX 6 WEEK CHALLENGE IS HERE 🔥 group high intensity interval training taken to a new level!
Come and break a sweat and have some fun 💦🌈 ✖️Increase Lean Muscle Mass ✖️Increase Fitness ✖️Decrease Bodyfat Percentage ✖️Group Coaching Sessions ✖️Access to a Personalised Health 360 Profile
What is PH360? ✖️PH360 offers personalised training and nutrition plans based on people’s bio types. PH360 has been developed over 15 years by scientists and doctors using your ancestry and genetic predisposition. This is determined by an extensive questionnaire and unique measurements. Everyone falls into 1 of 6 health types, however there are variances within those 6 types that will be reflected in their individual profiles.
For more information about the challenge
Email 📧 email@example.com
Or visit Fit n Fast Belconnen Today🎉🤙🏻
Woke up this morning feeling quite unwell, but it slowly got better throughout the day. I have an exam tomorrow so I feel I can thank stress for my feeling unwell. It was good to be able to go for a run this afternoon, even though it was only a light one to help clear my head and focus on other even just for half an hour. I hope everyone had a great day today #365daysofexercise#day341
The renegade row is a multi-purpose, multi-joint exercise that increases strength in the back, shoulders, triceps, and biceps. This two-in-one exercise will also actively engage the core throughout the range of motion.
🏋🏼♀️Train anti-extension and anti-rotation
🏋🏼♀️Hammer your chest, triceps, and shoulders 🏋🏼♀️Each set takes 30-60 seconds and this time under tension is a primary driver for metabolic stress-induced hypertrophy. With several sets, the cumulative effect fatigues the upper body and makes an excellent high-performance finisher. 🏋🏼♀️They train your lats because you get a deeper push-up when holding dumbbells 🏋🏼♀️They integrate strength and stability 🏋🏼♀️Can be used before workouts as an extended warmup or at the end as a finisher. .
3 variations are demonstrated. Give them a go and let me know how it felt!
Registration is OPEN for my next round of FASTer Way to Fat Loss is starting NOW! Prep Week starts THIS MONDAY! Join us!See link in my bio @vivianjoyce
💯LEG AND CORE FOCUSED IN 30 MINUTES
Equipment: a mini loop resistance band.
Train hard for 30 minutes to burn a bucket load of calories and get your legs and core on 🔥 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖
Complete all exercises back to back in a circuit format:
20 x Alternating slow mountain climbers
Band around feet
20 x Single leg Deadlifts - both sides
Band around foot
20 x Bicycle crunches
Band around feet
20 x Burpee to sumo jump
Band around ankles
20 x Alternating Forward/Back low walk
Band around thighs or ankles
20 x Alternating low side taps
Band around ankles or thighs
20 x Alternating stiff leg Deadlifts to squat
Band under feet
Why Weight Wednesday: Plank Pike Jacks
Happy Absday! With summer just around the corner, I’ve been integrating HIIT intervals into my regular strength training routine. You can turn practically any exercise into a HIIT exercise provided you perform it a high enough intensity to deprive your muscle cells of oxygen.
Take, for instance, the plank. Planks are one of the most effective moves to tone your abs (and arms) because because they work all of the muscles in your core, including the rectus abdominis (your "six-pack”), transverse abdominis, internal and external obliques (and hips and lower back), while simultaneously increasing shoulder mobility and flexion.
But aside from building muscle, if you want to lose that extra fluff around your belly, doing a cardio plank like these Plank Pike Jacks will help burn calories as wells as maximize fat-burning long after your workout is done.
To do: Start in plank position, with your forearms and hands directly beneath your shoulders, your feet hip-width apart and abdominal muscles engaged. Make sure your body forms a straight line from your shoulders to your ankles. Jump your left and right foot out to the sides and back into plank position (like a lateral jumping jack.) Then jump forward with your feet together, slight bend in the knees, while lifting your hips so they're higher than your shoulders Jump feet back into starting position, and drop your hips back into the plank position. That is one rep. ***
Note: Make sure to keep your hips at the same level throughout the plank jack to avoid putting undue stress on your lower back. ***
Complete 3 sets of :30 each to begin. ***
Modification: Instead of jumping, tap your feet out to the side (for the plank jack) or walk each foot forward instead of jumping (for the pike.) You can also perform this exercise on your elbows instead of your hands. Or start by eliminating the pike portion of the exercise altogether.
I channeled my inner HS weightlifting girl today, so I thought I would do a more traditional weightlifting session today.
I’m sure I could of pushed myself to do more weight but I didn’t wanna to lose the integrity of my form just to push more weight.
⚪️ DONT sacrifice a good lift just to do more weight, you can risk getting injured that way!! WHY DEADLIFTS ARE GOOD FOR YOU 🔴 It’s an ALL OVER BODY workout focusing on: hamstrings, quads, glutes, even on your lower back & abs. ⚫️ It’s a compound exercise that strengthens your muscles you use to bend & lift everyday - increasing the longevity of your strength 🔵 It also helps improve posture!
There are no words 😶
If you missed out that’s OK... next week we’re at Laurel Ridge Farm, same time, and then back to March Farm the following week and so on throughout the summer. Opportunity awaits!
HIIT workout I created for today’s gym session had @brittsbiteblog and I sweating bullets 🤙🏾
Try doing each exercise one after the other for 30 seconds each, 5 rounds, one minute rest after each completed round! If it’s too tough, try 20 seconds of work, 10 seconds of rest in between exercises!
Triceps triceps. Here we go. Feel the burn 🔥
The first clip with your legs bent and close to the bench is the immediate regression of this exercise but challenge yourself to be able to extend your legs out and remember to keep your back close to the chair.
Once you master these two you’ll be doing bar dips and tricep push ups in no time 💪
4 rounds of 12 and then to failure. Let’s go!
Today’s workout comes to you from one of my favorite fitfriends @kristafit1. It’s a perfect mix of lower body 🍑 exercises mixed with cardio to get that heart pumping too! Swipe left to see Krista’s demo of each exercise.
Krista’s workouts are creative and challenging, yet doable! My ideal kind of workout. She is my #fitover50 inspo and can we just talk about arm goals?! 😍 Oh and the baseball hat! I just couldn’t do her workout justice without wearing one, cause I’ve never seen her without a hat! 🧢 They must be magical and give her superpowers cause she is amazing.
Go follow @kristafit1 for fitness inspo AND mouth watering food ideas.🤤
Workout deets: 👇🏼
Grab a medium to heavy resistance band. Complete all 7 exercises for 30 seconds and repeat 3-4x through.
1. Squat hop in
2. Lunge front, side, back (30 sec each side)
3. 3 hops forward, run back
4. Standing hip extension (30 sec each side)
6. Diagonal step touch forward/back
7. Squat jacks
🎵Believer remix by Imagine Dragons