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Steady workout after yesterday's 30 minute pb. 
7 x 10-12 seated cable row.
4 x 7 deadlifts.
Steady recovery ski, 33 minutes at stroke rate 30. (2k +18.6/500) #backday #skierg #deadlifts #concept2 #erg #enginebuilder #powerendurance #athlete #cardio #hybridworkout #gym #workout #basebuilding #meagainstme #noexcuses #nomotivationjusthabit #indoorrowing #trainingforthezombieapocalypse #noshortcuts #nodaysoff #bethehardestworkerinthegym #recoveryski #recovery #steadystate
Steady workout after yesterday's 30 minute pb. 7 x 10-12 seated cable row. 4 x 7 deadlifts. Steady recovery ski, 33 minutes at stroke rate 30. (2k +18.6/500) #backday  #skierg  #deadlifts  #concept2  #erg  #enginebuilder  #powerendurance  #athlete  #cardio  #hybridworkout  #gym  #workout  #basebuilding  #meagainstme  #noexcuses  #nomotivationjusthabit  #indoorrowing  #trainingforthezombieapocalypse  #noshortcuts  #nodaysoff  #bethehardestworkerinthegym  #recoveryski  #recovery  #steadystate 
I wasn't planning on a time trial today as I've only had about 18 hours sleep over the last 4 nights. The last pb of 2017 was a 30 minute time trial at 2:01.3/500 at stroke rate 36 so I knew I'd have to rate at R37 to achieve 7500 metres or more. 3 minutes in I felt like quitting but I just kept saying to myself just 1 more minute concentrating on every stroke making sure I didn't see too many 2:01's otherwise that would need to be followed up by a 1:59. Glad I stuck with it and finished. #noexcuses  #pb #backday #skierg #deadlifts #concept2 #erg #enginebuilder #powerendurance #athlete #cardio #hybridworkout #gym #workout #basebuilding #meagainstme #noexcuses #nomotivationjusthabit #indoorrowing #trainingforthezombieapocalypse #noshortcuts #nodaysoff #bethehardestworkerinthegym #timetrial #tt #30minutett
I wasn't planning on a time trial today as I've only had about 18 hours sleep over the last 4 nights. The last pb of 2017 was a 30 minute time trial at 2:01.3/500 at stroke rate 36 so I knew I'd have to rate at R37 to achieve 7500 metres or more. 3 minutes in I felt like quitting but I just kept saying to myself just 1 more minute concentrating on every stroke making sure I didn't see too many 2:01's otherwise that would need to be followed up by a 1:59. Glad I stuck with it and finished. #noexcuses  #pb  #backday  #skierg  #deadlifts  #concept2  #erg  #enginebuilder  #powerendurance  #athlete  #cardio  #hybridworkout  #gym  #workout  #basebuilding  #meagainstme  #noexcuses  #nomotivationjusthabit  #indoorrowing  #trainingforthezombieapocalypse  #noshortcuts  #nodaysoff  #bethehardestworkerinthegym  #timetrial  #tt  #30minutett 
Day 1 of a different program.

Let's do something different, let's see if anyone can guess what I chose to do for the first week.

#day1 #newworkout #newme #strongereveryday #strength #byecardio #hybridworkout #gonnaberipped #classicprep #bikinibody #chestandarmday #flexit #muscles #letsdothis #soexcited #fightlikeagirl #actlikealady #trainlikeabeast #badass #fitfam #iamteambeachbody
I knowwwww. I’ll get better with being more consist in my #workoutwednesday post.  However, can we just talk about #resistancebands for a min.  How have I been so behinddddd #seewhatididthere On this BANDwagon 😁😂 #okillstop  But really they are great. So much so that I incorporate them into every warm up and lower body #workouts now. I will say though now that my legs are stronger I need to find more higher resistant bands. Thinking about the  @taylormadebands  Has anyone used them? What ones do you like ? Okay enough chit chat. Let’s do the damn thing. 🍑Bands Now Make Them Dance 🍑

Circuit 1
( Superset = Going From One To The Next Without Rest ) 
20x KB Switch Step UPS Total
15x Box Jump Donkey Kick 
Circuit 2 PUT THAT BAND ON 
TriSet = 3 Exercises Back To Back 
15 x Right Leg Lateral Lunge 
15 x Right Leg Pulse Lateral Lunge Butt Kicks 
15 x Touchdown + Squat Jump 
Switch Sides And Do All 3 On The Left

Circuit 3 KEEP THAT BAND ON!!!! 40 Seconds Work / 10 Seconds Rest 
Right Leg Assisted SL RDL + SL Squat 
Switch Sides 
KB Jack Swings.  #fitness #kettlebell #boxjumps #personaltrainer #atx #keepaustinfit #heatbootcamp #bandworkouts #sweat #nikewomen #summer #leanncleanteam #jenniferfreyfitness #hybridworkout #bootyfordays #legday #bootyworkout #athlete #naturallyfitagency #werk #followme #leanmuscle #bodybuilding
I knowwwww. I’ll get better with being more consist in my #workoutwednesday  post. However, can we just talk about #resistancebands  for a min. How have I been so behinddddd #seewhatididthere  On this BANDwagon 😁😂 #okillstop  But really they are great. So much so that I incorporate them into every warm up and lower body #workouts  now. I will say though now that my legs are stronger I need to find more higher resistant bands. Thinking about the @taylormadebands Has anyone used them? What ones do you like ? Okay enough chit chat. Let’s do the damn thing. 🍑Bands Now Make Them Dance 🍑 Circuit 1 ( Superset = Going From One To The Next Without Rest ) 20x KB Switch Step UPS Total 15x Box Jump Donkey Kick Circuit 2 PUT THAT BAND ON TriSet = 3 Exercises Back To Back 15 x Right Leg Lateral Lunge 15 x Right Leg Pulse Lateral Lunge Butt Kicks 15 x Touchdown + Squat Jump Switch Sides And Do All 3 On The Left Circuit 3 KEEP THAT BAND ON!!!! 40 Seconds Work / 10 Seconds Rest Right Leg Assisted SL RDL + SL Squat Switch Sides KB Jack Swings. #fitness  #kettlebell  #boxjumps  #personaltrainer  #atx  #keepaustinfit  #heatbootcamp  #bandworkouts  #sweat  #nikewomen  #summer  #leanncleanteam  #jenniferfreyfitness  #hybridworkout  #bootyfordays  #legday  #bootyworkout  #athlete  #naturallyfitagency  #werk  #followme  #leanmuscle  #bodybuilding 
Session 1, bi's & tri's, 90 minutes rest then on to Skierg.
Yesterday's 12k was all about building the base, today's was all about building a more powerful stroke. 20x1/:45r @ R32, overloading the stroke by around 10/500 and short rests so the heart doesn't get a chance to slow too much. I've also managed over the last 9 weeks to regain the 6kg I lost while underwater for 131 days so feeling better every week. #backday #skierg #deadlifts #concept2 #erg #enginebuilder #powerendurance #athlete #cardio #hybridworkout #gym #workout #basebuilding #meagainstme #noexcuses #nomotivationjusthabit #indoorrowing #trainingforthezombieapocalypse #noshortcuts #nodaysoff #bethehardestworkerinthegym #armday
Session 1, bi's & tri's, 90 minutes rest then on to Skierg. Yesterday's 12k was all about building the base, today's was all about building a more powerful stroke. 20x1/:45r @ R32, overloading the stroke by around 10/500 and short rests so the heart doesn't get a chance to slow too much. I've also managed over the last 9 weeks to regain the 6kg I lost while underwater for 131 days so feeling better every week. #backday  #skierg  #deadlifts  #concept2  #erg  #enginebuilder  #powerendurance  #athlete  #cardio  #hybridworkout  #gym  #workout  #basebuilding  #meagainstme  #noexcuses  #nomotivationjusthabit  #indoorrowing  #trainingforthezombieapocalypse  #noshortcuts  #nodaysoff  #bethehardestworkerinthegym  #armday 
Great event for @bali.balm this morning at LDM®️Fitzrovia. The calming @sophie_yogaonthehill lead a sensory mediation session to the press celebrating this wonderful new brand. Post mediation they enjoyed @thedetoxkitchen breakfast and set out into the sunshine focussed and ready to leap into Wednesday! Keep your eyes peeled for LDM®️events happening this Spring and Summer. From Barre workshops to restorative movement, mediation and intensity workouts - we have it all covered 👌🏻✨#LDM #LouisaDrakeMethod #Fitness #Health #Wellbeing
Great event for @bali.balm this morning at LDM®️Fitzrovia. The calming @sophie_yogaonthehill lead a sensory mediation session to the press celebrating this wonderful new brand. Post mediation they enjoyed @thedetoxkitchen breakfast and set out into the sunshine focussed and ready to leap into Wednesday! Keep your eyes peeled for LDM®️events happening this Spring and Summer. From Barre workshops to restorative movement, mediation and intensity workouts - we have it all covered 👌🏻✨#LDM  #LouisaDrakeMethod  #Fitness  #Health  #Wellbeing 
Session 1, chest maintenance.
5 sets incline dumbbell press.
5 sets incline chest press. 90 minutes rest then  session 2. 52 minutes at stroke rate 32 on the Skierg.  #endurancetraining #backday #skierg #deadlifts #concept2 #erg #enginebuilder #powerendurance #athlete #cardio #hybridworkout #gym #workout #basebuilding #meagainstme #noexcuses #nomotivationjusthabit #indoorrowing #trainingforthezombieapocalypse #noshortcuts #nodaysoff #bethehardestworkerinthegym #chestday #inclinepress
Session 1, chest maintenance. 5 sets incline dumbbell press. 5 sets incline chest press. 90 minutes rest then session 2. 52 minutes at stroke rate 32 on the Skierg. #endurancetraining  #backday  #skierg  #deadlifts  #concept2  #erg  #enginebuilder  #powerendurance  #athlete  #cardio  #hybridworkout  #gym  #workout  #basebuilding  #meagainstme  #noexcuses  #nomotivationjusthabit  #indoorrowing  #trainingforthezombieapocalypse  #noshortcuts  #nodaysoff  #bethehardestworkerinthegym  #chestday  #inclinepress 
Oh, snatches, why you do me like this? 😣 I'm going to spare the entire world that can see this profile if they want to that ugly, ugly video of my snatches. I made up a lot of new swear words in the process. I only went up a total of 5lbs, but that 5lbs really kicked my ass. Slow, bar path kept reaching out WAY too far. But practice creates progress, right? That better be right, because I don't wanna be stuck at 70lb snatches because I can't make 75 work. W2D9.
Oh, snatches, why you do me like this? 😣 I'm going to spare the entire world that can see this profile if they want to that ugly, ugly video of my snatches. I made up a lot of new swear words in the process. I only went up a total of 5lbs, but that 5lbs really kicked my ass. Slow, bar path kept reaching out WAY too far. But practice creates progress, right? That better be right, because I don't wanna be stuck at 70lb snatches because I can't make 75 work. W2D9.
This is my only training session today due to getting only 2 hours sleep last night.
8x500/1:30r with a target of 1:56.7/500 to beat. Objective accomplished. #backday #skierg #deadlifts #concept2 #erg #enginebuilder #powerendurance #athlete #cardio #hybridworkout #gym #workout #basebuilding #meagainstme #noexcuses #nomotivationjusthabit #indoorrowing #trainingforthezombieapocalypse #noshortcuts #nodaysoff #bethehardestworkerinthegym #tired #beabettermanthanyesterday #inthemancave #60minuteprep #hmtraining
This is my only training session today due to getting only 2 hours sleep last night. 8x500/1:30r with a target of 1:56.7/500 to beat. Objective accomplished. #backday  #skierg  #deadlifts  #concept2  #erg  #enginebuilder  #powerendurance  #athlete  #cardio  #hybridworkout  #gym  #workout  #basebuilding  #meagainstme  #noexcuses  #nomotivationjusthabit  #indoorrowing  #trainingforthezombieapocalypse  #noshortcuts  #nodaysoff  #bethehardestworkerinthegym  #tired  #beabettermanthanyesterday  #inthemancave  #60minuteprep  #hmtraining 
NEW CLASS ALERT 🚨 Monday’s 10.00-10.55 LDM®️Refine, Fitzrovia 🍑 You can now access late morning classes on Monday’s & Friday’s in Fitzrovia with more 10.00 sessions being scheduled very soon. Sign up now to secure your spot in class with @louisa_drake as there’s only 5 x per session. LDM®️Refine has been described as ‘addictive’ by @tatlermagazine & delivers a full-body workout that’s takes place on & using the MOTRs @balanced_body - a cylindrical device with cables for resistance. See you in class! #LDM #LouisaDrakeMethod #Refine #Fitness #Workout #ReworkYourWorkout
NEW CLASS ALERT 🚨 Monday’s 10.00-10.55 LDM®️Refine, Fitzrovia 🍑 You can now access late morning classes on Monday’s & Friday’s in Fitzrovia with more 10.00 sessions being scheduled very soon. Sign up now to secure your spot in class with @louisa_drake as there’s only 5 x per session. LDM®️Refine has been described as ‘addictive’ by @tatlermagazine & delivers a full-body workout that’s takes place on & using the MOTRs @balanced_body - a cylindrical device with cables for resistance. See you in class! #LDM  #LouisaDrakeMethod  #Refine  #Fitness  #Workout  #ReworkYourWorkout 
NEW CLASS ALERT 🚨 Monday’s 10.00-10.55 LDM®️Refine @louisadrakemethod Fitzrovia 🍑 You can now access late morning classes on Monday’s & Friday’s in Fitzrovia with more 10.00 sessions being scheduled very soon. Sign up now to secure your spot in class as there’s only 5 x per session. LDM®️Refine has been described as ‘addictive’ by @tatlermagazine & delivers a full-body workout that’s takes place on & using the MOTRs @balanced_body - a cylindrical device with cables for resistance. Looking forward to seeing you in class! #LDM #LouisaDrakeMethod #Refine #Fitness #Workout #ReworkYourWorkout
NEW CLASS ALERT 🚨 Monday’s 10.00-10.55 LDM®️Refine @louisadrakemethod Fitzrovia 🍑 You can now access late morning classes on Monday’s & Friday’s in Fitzrovia with more 10.00 sessions being scheduled very soon. Sign up now to secure your spot in class as there’s only 5 x per session. LDM®️Refine has been described as ‘addictive’ by @tatlermagazine & delivers a full-body workout that’s takes place on & using the MOTRs @balanced_body - a cylindrical device with cables for resistance. Looking forward to seeing you in class! #LDM  #LouisaDrakeMethod  #Refine  #Fitness  #Workout  #ReworkYourWorkout 
Session 2, 50 minutes at stroke rate 32.
2k pb +15.3/500. I was disappointed with my earlier session due to my lower back giving me trouble so I was determined to make this one count. Fuelled by 3 sausage, bacon & egg sandwiches, 50g of Haribo and 750ml of water approximately 25 minutes before starting. Don't listen to anyone trying to overcomplicate things, just fuel up and get the work done.  #backday #skierg #deadlifts #concept2 #erg #enginebuilder #powerendurance #athlete #cardio #hybridworkout #gym #workout #basebuilding #meagainstme #noexcuses #nomotivationjusthabit #indoorrowing #trainingforthezombieapocalypse #noshortcuts #nodaysoff #bethehardestworkerinthegym #legday #inthemancave
Session 2, 50 minutes at stroke rate 32. 2k pb +15.3/500. I was disappointed with my earlier session due to my lower back giving me trouble so I was determined to make this one count. Fuelled by 3 sausage, bacon & egg sandwiches, 50g of Haribo and 750ml of water approximately 25 minutes before starting. Don't listen to anyone trying to overcomplicate things, just fuel up and get the work done. #backday  #skierg  #deadlifts  #concept2  #erg  #enginebuilder  #powerendurance  #athlete  #cardio  #hybridworkout  #gym  #workout  #basebuilding  #meagainstme  #noexcuses  #nomotivationjusthabit  #indoorrowing  #trainingforthezombieapocalypse  #noshortcuts  #nodaysoff  #bethehardestworkerinthegym  #legday  #inthemancave 
Class Alert!!! Teaching a demo yoga + toning class tomorrow at Project by Equinox - 11am and it’s FREE! Would LOVE to have your support.  DM me for details! 💕💪🏼👯‍♀️
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#yoga #stretch #teaching #fitness #yogamat #flexibility #improvement #ponytail #splits #hybridworkout #thetrianglesessions #power #strength #strongnotskinny #fitnessforwomen #womensfitness #motivation
I have good days, I also have bad days. My lower back wasn't playing ball today so my leg workout got cut short.
Back squats empty bar x 25
6 x 6 with only my bodyweight on the bar, slow 3-4 seconds on the way down.
4 x 12 leg extension.
Finished with 25x30 seconds/:30r on the Skierg at stroke rate 34. #backday #skierg #deadlifts #concept2 #erg #enginebuilder #powerendurance #athlete #cardio #hybridworkout #gym #workout #basebuilding #meagainstme #noexcuses #nomotivationjusthabit #indoorrowing #trainingforthezombieapocalypse #noshortcuts #nodaysoff #bethehardestworkerinthegym
I have good days, I also have bad days. My lower back wasn't playing ball today so my leg workout got cut short. Back squats empty bar x 25 6 x 6 with only my bodyweight on the bar, slow 3-4 seconds on the way down. 4 x 12 leg extension. Finished with 25x30 seconds/:30r on the Skierg at stroke rate 34. #backday  #skierg  #deadlifts  #concept2  #erg  #enginebuilder  #powerendurance  #athlete  #cardio  #hybridworkout  #gym  #workout  #basebuilding  #meagainstme  #noexcuses  #nomotivationjusthabit  #indoorrowing  #trainingforthezombieapocalypse  #noshortcuts  #nodaysoff  #bethehardestworkerinthegym 
CHALLENGE YOURSELF :)
Every exercise program depends on the individual being able to push themselves towards newer levels of physical strength and/or cardiovascular endurance. In order to achieve gains in strength, muscle mass, or cardiovascular endurance you need to challenge yourself in new and interesting ways.
Your body will eventually adjust to any normal and extended forms of exercise. In this way, your muscles will recognize that they do not need to develop any further and will accept their current size and ability. By constantly changing your routine and challenging your muscles to keep up, you will go a long way towards preventing plateaus and consistently developing within your program. It is tempting to settle into a group of exercises that have been proven to you to work well or with which you have become very comfortable.
What are you thinking....lets starting digging deep with me from Monday 16th Apr....5 days a week...till Ramadan starts
Call to register at 0300-8246660 or just walk in to register at
Samz Studio
25-C, Rahat Comm Lane-3
Phase VI, DHA
Classes begin at"
9:30am
4:00pm
6:30pm
#challengeyourself #workout #youronlylimitisyou #samzstudio #hybridworkout #preramadan #cardio #strength #letsmoveit
CHALLENGE YOURSELF :) Every exercise program depends on the individual being able to push themselves towards newer levels of physical strength and/or cardiovascular endurance. In order to achieve gains in strength, muscle mass, or cardiovascular endurance you need to challenge yourself in new and interesting ways. Your body will eventually adjust to any normal and extended forms of exercise. In this way, your muscles will recognize that they do not need to develop any further and will accept their current size and ability. By constantly changing your routine and challenging your muscles to keep up, you will go a long way towards preventing plateaus and consistently developing within your program. It is tempting to settle into a group of exercises that have been proven to you to work well or with which you have become very comfortable. What are you thinking....lets starting digging deep with me from Monday 16th Apr....5 days a week...till Ramadan starts Call to register at 0300-8246660 or just walk in to register at Samz Studio 25-C, Rahat Comm Lane-3 Phase VI, DHA Classes begin at" 9:30am 4:00pm 6:30pm #challengeyourself  #workout  #youronlylimitisyou  #samzstudio  #hybridworkout  #preramadan  #cardio  #strength  #letsmoveit 
Ugh! I'm starting to Hate Squats😥
The Struggle... If it wasn't for @wrkethicsupps
 I wouldn't have the strength to do them.
Thanks @casssmartin 😗

Week 2 - Day 6

Back Squats 4x3reps

#hybridmethod#hybridworkout
#hybridperformance #HybridPowerlifting #hybridaf#trainingtogetbetter #Musclebuilding #powerlifting #training#traintotransform #realfitgirl #Workouts #fitnesslife #fitnesslifestyle #fitness #fitnessmotivation #dedication #motivation #girlswhoworkout #girlswithmuscles #girlswholift#gymsharkwomen #noexcuses #bootybuilding #wrkethicsupps #wrkethic
Ugh! I'm starting to Hate Squats😥 The Struggle... If it wasn't for @wrkethicsupps I wouldn't have the strength to do them. Thanks @casssmartin 😗 Week 2 - Day 6 Back Squats 4x3reps #hybridmethod #hybridworkout  #hybridperformance  #HybridPowerlifting  #hybridaf #trainingtogetbetter  #Musclebuilding  #powerlifting  #training #traintotransform  #realfitgirl  #Workouts  #fitnesslife  #fitnesslifestyle  #fitness  #fitnessmotivation  #dedication  #motivation  #girlswhoworkout  #girlswithmuscles  #girlswholift #gymsharkwomen  #noexcuses  #bootybuilding  #wrkethicsupps  #wrkethic 
- "Você nunca sabe a força que tem. Até que a sua única alternativa é ser forte."
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#power#strong#strength#agilitytraining#hybrid#hybridworkout
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Obrigado pelo treino @boyneddyline
All the favourites were featured in today’s new West Hollywood class 💕🌈 #sled #ropes #row #f45cockburn #cardio #westhollywood #stength #hybridworkout #sweat #weekendvibes #teamtraininglifechanging
Here's to an exciting weekend!! 🤩🤩 We are happy to announce the new Hybrid program, West Hollywood debuting tomorrow. 🏋️‍♀️
Mixing 27 strength, cardio, plyometric, core and agility movements in a HIIT format, will not only give you an incredibly innovative workout, but physically it will open up all energy systems: increasing strength, stamina, cardio conditioning, reducing body fat and increasing anti-aging hormones (HGH). You have all done Hollywood... You will love West Hollywood. 🤸‍♂️ We are happy to see that all the classes are FULL for tomorrow's new program. Finally Hollywood has a brother ! See you tomorrow guys!😁💪 #westhollywood #hybridworkout #functionaltraining #f45vizag #fullclasses #hiit #newprogram #excitedmuch #f45 #functionalhybrid #fitfam #fitvizag
Here's to an exciting weekend!! 🤩🤩 We are happy to announce the new Hybrid program, West Hollywood debuting tomorrow. 🏋️‍♀️ Mixing 27 strength, cardio, plyometric, core and agility movements in a HIIT format, will not only give you an incredibly innovative workout, but physically it will open up all energy systems: increasing strength, stamina, cardio conditioning, reducing body fat and increasing anti-aging hormones (HGH). You have all done Hollywood... You will love West Hollywood. 🤸‍♂️ We are happy to see that all the classes are FULL for tomorrow's new program. Finally Hollywood has a brother ! See you tomorrow guys!😁💪 #westhollywood  #hybridworkout  #functionaltraining  #f45vizag  #fullclasses  #hiit  #newprogram  #excitedmuch  #f45  #functionalhybrid  #fitfam  #fitvizag 
I'm working towards a pb in all ranked distances from 2k to half marathon which I haven't done on the Skierg yet. My 60 minute pb from June last year was done at 2:07.9/500 so I'm happy with this session and confident of a new 60 minute pb when the new season starts in just 3 weeks time.  #backday #skierg #deadlifts #concept2 #erg #enginebuilder #powerendurance #athlete #cardio #hybridworkout #gym #workout #basebuilding #meagainstme #noexcuses #nomotivationjusthabit #indoorrowing #trainingforthezombieapocalypse #noshortcuts #nodaysoff #bethehardestworkerinthegym
I'm working towards a pb in all ranked distances from 2k to half marathon which I haven't done on the Skierg yet. My 60 minute pb from June last year was done at 2:07.9/500 so I'm happy with this session and confident of a new 60 minute pb when the new season starts in just 3 weeks time. #backday  #skierg  #deadlifts  #concept2  #erg  #enginebuilder  #powerendurance  #athlete  #cardio  #hybridworkout  #gym  #workout  #basebuilding  #meagainstme  #noexcuses  #nomotivationjusthabit  #indoorrowing  #trainingforthezombieapocalypse  #noshortcuts  #nodaysoff  #bethehardestworkerinthegym 
The climax of the week is Saturday’s @f45_training_geraldton so roll out the red carpet and let us introduce you to WEST HOLLYWOOD! Giving you endless benefits of our typical Saturday session but with a slight twist, this will be the most rewarding start to your weekend! 🌴
#tomorrow #livedj #f45westhollywood #supercircuit #hybridworkout #hourofpower #strength #cardio #agility #speed #power #highfives #goodvibes #pumpingtunes #electricatmosphere #f45training #functional #teamtraining #lifechanging #f45forlife
The climax of the week is Saturday’s @f45_training_geraldton so roll out the red carpet and let us introduce you to WEST HOLLYWOOD! Giving you endless benefits of our typical Saturday session but with a slight twist, this will be the most rewarding start to your weekend! 🌴 #tomorrow  #livedj  #f45westhollywood  #supercircuit  #hybridworkout  #hourofpower  #strength  #cardio  #agility  #speed  #power  #highfives  #goodvibes  #pumpingtunes  #electricatmosphere  #f45training  #functional  #teamtraining  #lifechanging  #f45forlife 
Week 2- Day 4

Back Chins 3x8-12
Lat Pulldown Narrow Grip 3x10-15
Cable Side Laterals 2x10-15
One Arm DB Row 2x10-15
DB Bent-Over Side Raises 2x10-15
Barbell Curls 2x6-12
DB Shrugs 2x8-15

#hybridperformance #hybridtraining #HybridAF#hybridmethod #musclebuilding #trainingtogetbetter #trainingforgains #realfitgirls #hybridworkout #fitnesslife #fitnesslifestyle #fitness #fit #fitnessmotivation #fitspo #girlswhoworkout #girlswithmuscles #girlswholift #musclesgirls #musclesgains #wrkethicsupps #wrkethic #puttinginwork
Week 2- Day 4 Back Chins 3x8-12 Lat Pulldown Narrow Grip 3x10-15 Cable Side Laterals 2x10-15 One Arm DB Row 2x10-15 DB Bent-Over Side Raises 2x10-15 Barbell Curls 2x6-12 DB Shrugs 2x8-15 #hybridperformance  #hybridtraining  #HybridAF #hybridmethod  #musclebuilding  #trainingtogetbetter  #trainingforgains  #realfitgirls  #hybridworkout  #fitnesslife  #fitnesslifestyle  #fitness  #fit  #fitnessmotivation  #fitspo  #girlswhoworkout  #girlswithmuscles  #girlswholift  #musclesgirls  #musclesgains  #wrkethicsupps  #wrkethic  #puttinginwork 
Another hybrid workout done this morning! 👊🏼💪🏼
Deadlifts at first, then supersets with shoulders and back! Swipe right for a couple of videos of my supersets 😁
(Never mind me dropping a weight plate and having to pick it up again before continuing on the last video 😂😅)
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#fitness #fitfam #fitnessmotivation #getfit #gym #bodybuilding #body #transformation #weightloss #weightlossforlife #weightlossjourney #weightlossprogress #weightlosstransformation #weightlosstransform #weightlossdetermination #weightlossmotivation #training #weightlifting #motivation #dedication #goals #health #exercise #loosingweight #fattofit #obesetobeast #teamlosing #fitnorwegian #hybridworkout
Another hybrid workout done this morning! 👊🏼💪🏼 Deadlifts at first, then supersets with shoulders and back! Swipe right for a couple of videos of my supersets 😁 (Never mind me dropping a weight plate and having to pick it up again before continuing on the last video 😂😅) . #fitness  #fitfam  #fitnessmotivation  #getfit  #gym  #bodybuilding  #body  #transformation  #weightloss  #weightlossforlife  #weightlossjourney  #weightlossprogress  #weightlosstransformation  #weightlosstransform  #weightlossdetermination  #weightlossmotivation  #training  #weightlifting  #motivation  #dedication  #goals  #health  #exercise  #loosingweight  #fattofit  #obesetobeast  #teamlosing  #fitnorwegian  #hybridworkout 
🌟 Just 2 sleeps until we bust out the new West Hollywood workout 🌟 This 60 minute hybrid workout with a twist is going to be epic! 😃 Download our F45 training app to get started with a Free 7 Day trial for new members 🤩 #f45cockburn #f45 #change #hybridworkout #fatloss #cardio #strength #newclass #teamtraininglifechanging
Day 4, #t25alphacardio, this is one of my favorites! I used to hate cardio, but now I look forward to it! I thrive off the intensity and motivation @shaunt provides! Oh, 4 days in...3 lbs down! 
#beachbodyondemand #hybridworkout #piyo #focusT25 #feeltheworkdontrunfromit #gettinghealthy #earlymorningworkout
Working on his cleavage 💁‍♂️ #Repost @graememcateer
・・・
“I must I must I must increase my bust..” .. a good old rhyme school I believe.. probably couldn’t sing that nowadays.. too many wee sensitive snowflakes knocking about waiting to be offended 🙄🤦🏻‍♂️ ————————————————————————-
Anyway, I sung it to myself during this filthy pectoral session.. nearly as filthy as this song called No limit, just like my workout, by, of all people @g_eazy which is ironic as I’m well ard’ and also called G 😯🤷🏻‍♂️ and with the name of that song, and limitless the name of my pre workout by @musclerage (available in all good supplement stores and direct from Musclerage 😇) this “sesh” could only be a killer 😰 ———————————-————————————
**incline bench worked up to a slightly assisted 170kg rep .
**incline smartbell press 3 sets 60kg to failure on each
.
**sled push with initial superman press-ups after each pushturning to 3 normal press-ups once they weren’t so super anymore
.
**dumbbell incline flyes 35kg for 6-8
.
**finishing on dips superset with close incline numbbell press, yes numbbell, as by that stage I was numb 😌 ————————————————————————-
#chest #hybridworkout #normalshitisboring #challengeyourself #athletefirst #gym #fit #musclerage #fitness #wearatopyatwat #itwasverywarm #notjustforshow #goodsong #founditmyself #notcamefrommyworldie #bestsingerever #besthingever #fitspo #irishfitfam #gymmotivation #strength #conditioning #mma #powerbodybuilding #bodybuilding #positive #aesthetic #ink
Working on his cleavage 💁‍♂️ #Repost  @graememcateer ・・・ “I must I must I must increase my bust..” .. a good old rhyme school I believe.. probably couldn’t sing that nowadays.. too many wee sensitive snowflakes knocking about waiting to be offended 🙄🤦🏻‍♂️ ————————————————————————- Anyway, I sung it to myself during this filthy pectoral session.. nearly as filthy as this song called No limit, just like my workout, by, of all people @g_eazy which is ironic as I’m well ard’ and also called G 😯🤷🏻‍♂️ and with the name of that song, and limitless the name of my pre workout by @musclerage (available in all good supplement stores and direct from Musclerage 😇) this “sesh” could only be a killer 😰 ———————————-———————————— **incline bench worked up to a slightly assisted 170kg rep . **incline smartbell press 3 sets 60kg to failure on each . **sled push with initial superman press-ups after each pushturning to 3 normal press-ups once they weren’t so super anymore . **dumbbell incline flyes 35kg for 6-8 . **finishing on dips superset with close incline numbbell press, yes numbbell, as by that stage I was numb 😌 ————————————————————————- #chest  #hybridworkout  #normalshitisboring  #challengeyourself  #athletefirst  #gym  #fit  #musclerage  #fitness  #wearatopyatwat  #itwasverywarm  #notjustforshow  #goodsong  #founditmyself  #notcamefrommyworldie  #bestsingerever  #besthingever  #fitspo  #irishfitfam  #gymmotivation  #strength  #conditioning  #mma  #powerbodybuilding  #bodybuilding  #positive  #aesthetic  #ink 
I adapted @garageathlete session as I naturally rate lower, 15 minutes R32, 10 @ R34 & 5 @ R36. This works out at 2k +15.2 on average. Felt good for 25 minutes and a bit of a challenge in the last 5 minutes.  #backday #skierg #deadlifts #concept2 #erg #enginebuilder #powerendurance #athlete #cardio #hybridworkout #gym #workout #basebuilding #meagainstme #noexcuses #nomotivationjusthabit #indoorrowing #trainingforthezombieapocalypse #noshortcuts #nodaysoff #bethehardestworkerinthegym
I adapted @garageathlete session as I naturally rate lower, 15 minutes R32, 10 @ R34 & 5 @ R36. This works out at 2k +15.2 on average. Felt good for 25 minutes and a bit of a challenge in the last 5 minutes. #backday  #skierg  #deadlifts  #concept2  #erg  #enginebuilder  #powerendurance  #athlete  #cardio  #hybridworkout  #gym  #workout  #basebuilding  #meagainstme  #noexcuses  #nomotivationjusthabit  #indoorrowing  #trainingforthezombieapocalypse  #noshortcuts  #nodaysoff  #bethehardestworkerinthegym 
DAY 8
PIYOSANITY
I’m combining the 2 programs that changed my body the most & doing a hybrid. Weekends are for climbing. My eating is back to “my normal” (waaaay less sugar). I haven’t felt this tuned in to my fitness & eating in over a year. I let stress get in the way. Feels good to be back on track! Need help tailoring a program to your needs? Ask me about Beachbody On Demand!! #BOD #piyo #pilates #yoga #insanitymax30 #results #cardio #summergoals #healthyeating #hybridworkout
DAY 8 PIYOSANITY I’m combining the 2 programs that changed my body the most & doing a hybrid. Weekends are for climbing. My eating is back to “my normal” (waaaay less sugar). I haven’t felt this tuned in to my fitness & eating in over a year. I let stress get in the way. Feels good to be back on track! Need help tailoring a program to your needs? Ask me about Beachbody On Demand!! #BOD  #piyo  #pilates  #yoga  #insanitymax30  #results  #cardio  #summergoals  #healthyeating  #hybridworkout 
“I must I must I must increase my bust..” .. a good old rhyme school I believe.. probably couldn’t sing that nowadays.. too many wee sensitive snowflakes knocking about waiting to be offended 🙄🤦🏻‍♂️ ————————————————————————-
Anyway, I sung it to myself during this filthy pectoral session.. nearly as filthy as this song called No limit, just like my workout, by, of all people @g_eazy which is ironic as I’m well ard’ and also called G 😯🤷🏻‍♂️ and with the name of that song, and limitless the name of my pre workout by @musclerage (available in all good supplement stores and direct from Musclerage 😇) this “sesh” could only be a killer 😰 ———————————-————————————
**incline bench worked up to a slightly assisted 170kg rep .
**incline smartbell press 3 sets 60kg to failure on each
.
**sled push with initial superman press-ups after each pushturning to 3 normal press-ups once they weren’t so super anymore
.
**dumbbell incline flyes 35kg for 6-8
.
**finishing on dips superset with close incline numbbell press, yes numbbell, as by that stage I was numb 😌 ————————————————————————-
#chest #hybridworkout #normalshitisboring #challengeyourself #athletefirst #gym #fit #musclerage #fitness #wearatopyatwat #itwasverywarm #notjustforshow #goodsong #founditmyself #notcamefrommyworldie #bestsingerever #besthingever #fitspo #irishfitfam #gymmotivation #strength #conditioning #mma #powerbodybuilding #bodybuilding #positive #aesthetic #ink #tattoo #fitfam
“I must I must I must increase my bust..” .. a good old rhyme school I believe.. probably couldn’t sing that nowadays.. too many wee sensitive snowflakes knocking about waiting to be offended 🙄🤦🏻‍♂️ ————————————————————————- Anyway, I sung it to myself during this filthy pectoral session.. nearly as filthy as this song called No limit, just like my workout, by, of all people @g_eazy which is ironic as I’m well ard’ and also called G 😯🤷🏻‍♂️ and with the name of that song, and limitless the name of my pre workout by @musclerage (available in all good supplement stores and direct from Musclerage 😇) this “sesh” could only be a killer 😰 ———————————-———————————— **incline bench worked up to a slightly assisted 170kg rep . **incline smartbell press 3 sets 60kg to failure on each . **sled push with initial superman press-ups after each pushturning to 3 normal press-ups once they weren’t so super anymore . **dumbbell incline flyes 35kg for 6-8 . **finishing on dips superset with close incline numbbell press, yes numbbell, as by that stage I was numb 😌 ————————————————————————- #chest  #hybridworkout  #normalshitisboring  #challengeyourself  #athletefirst  #gym  #fit  #musclerage  #fitness  #wearatopyatwat  #itwasverywarm  #notjustforshow  #goodsong  #founditmyself  #notcamefrommyworldie  #bestsingerever  #besthingever  #fitspo  #irishfitfam  #gymmotivation  #strength  #conditioning  #mma  #powerbodybuilding  #bodybuilding  #positive  #aesthetic  #ink  #tattoo  #fitfam 
Only time for 1 session today so made it count. 30 minutes at stroke rate 31 with a rate 40 speedbump at 8, 18 & 28 minutes #backday #skierg #deadlifts #concept2 #erg #enginebuilder #powerendurance #athlete #cardio #hybridworkout #gym #workout #basebuilding #meagainstme #noexcuses #nomotivationjusthabit #indoorrowing #trainingforthezombieapocalypse #noshortcuts #nodaysoff #bethehardestworkerinthegym
Flat benchpress first, 1 warm-up set then 7 working sets. Finished with a burn out set at just 60kg.
12x1:30/1r R32, overloaded the stroke by 6-7/500. My intention was to do this session sat alongside @aldal83 on the erg but only 1 out of 8 Model D's had decent batteries so didn't want to risk the PM not recording the session. #backday #skierg #deadlifts #concept2 #erg #enginebuilder #powerendurance #athlete #cardio #hybridworkout #gym #workout #basebuilding #meagainstme #noexcuses #nomotivationjusthabit #indoorrowing #trainingforthezombieapocalypse #noshortcuts #nodaysoff #bethehardestworkerinthegym #chestday #benchpress
Flat benchpress first, 1 warm-up set then 7 working sets. Finished with a burn out set at just 60kg. 12x1:30/1r R32, overloaded the stroke by 6-7/500. My intention was to do this session sat alongside @aldal83 on the erg but only 1 out of 8 Model D's had decent batteries so didn't want to risk the PM not recording the session. #backday  #skierg  #deadlifts  #concept2  #erg  #enginebuilder  #powerendurance  #athlete  #cardio  #hybridworkout  #gym  #workout  #basebuilding  #meagainstme  #noexcuses  #nomotivationjusthabit  #indoorrowing  #trainingforthezombieapocalypse  #noshortcuts  #nodaysoff  #bethehardestworkerinthegym  #chestday  #benchpress 
Hollywood kicked our butts!  Holy crayola! Burning over 700 cal at 830a.m. --> done! Ready for the rest of the day. THANK YOU DJ @blake_ster9773 for the fanatically rockin music! #hybridworkout #hollywood #f45ersdoitbest #happysaturday
⚡️It’s Saturday, and that means #HOLLYWOOD ⚡️Let’s Boogie!
#f45 #teamtraining #sweatcity #hybridworkout #crunchesbeforebrunches
Session 1, trained legs with @aldal83
Session 2, 32 minutes on the Skierg @ R32/36. Targets were 2:08 & 2:02 to average 2:05 and achieve 7680 metres but I secretly wanted 7700. Happy with 7704, this works out at 2k pb +13.2/500.  #backday #skierg #deadlifts #concept2 #erg #enginebuilder #powerendurance #athlete #cardio #hybridworkout #gym #workout #basebuilding #meagainstme #noexcuses #nomotivationjusthabit #indoorrowing #trainingforthezombieapocalypse #legday #backsquats #legpress #noshortcuts
Session 1, trained legs with @aldal83 Session 2, 32 minutes on the Skierg @ R32/36. Targets were 2:08 & 2:02 to average 2:05 and achieve 7680 metres but I secretly wanted 7700. Happy with 7704, this works out at 2k pb +13.2/500. #backday  #skierg  #deadlifts  #concept2  #erg  #enginebuilder  #powerendurance  #athlete  #cardio  #hybridworkout  #gym  #workout  #basebuilding  #meagainstme  #noexcuses  #nomotivationjusthabit  #indoorrowing  #trainingforthezombieapocalypse  #legday  #backsquats  #legpress  #noshortcuts 
How many messages a day go through our heads filling them with negativity. Guess what? That is NOT you. Those messages are external expressions of others failures and desires. You keep doing you. You are already amazing. Fill your mind with what fuels your goals and grow into wh you want to be. Shaun T pushed me today. But it was a GREAT workout. #fitwidow #fitnesssupport #fitmom #fitover50 #fitoverfifty #t25 #piyo #hybridworkout #fitfam #myfitnessjourney #youareworthit #ificanyoucan #ificanyoucantoo
How many messages a day go through our heads filling them with negativity. Guess what? That is NOT you. Those messages are external expressions of others failures and desires. You keep doing you. You are already amazing. Fill your mind with what fuels your goals and grow into wh you want to be. Shaun T pushed me today. But it was a GREAT workout. #fitwidow  #fitnesssupport  #fitmom  #fitover50  #fitoverfifty  #t25  #piyo  #hybridworkout  #fitfam  #myfitnessjourney  #youareworthit  #ificanyoucan  #ificanyoucantoo 
8x2/3:30r R20 on the erg & R35 on the Skierg. The 3:30 rest was used to do the 2 minute reps on the Skierg. 1st session of it's kind, challenging but good. #backday #skierg #deadlifts #concept2 #erg #enginebuilder #powerendurance #athlete #cardio #hybridworkout #gym #workout #basebuilding #meagainstme #noexcuses #nomotivationjusthabit #indoorrowing #trainingforthezombieapocalypse #chestday #benchpress #noshortcuts
Starting to feel like Im getting some strength and fitness back... ....been sometime since i'd done any rowing so decided to go for it. Started todays pull workout with a little 5k row 😅
and it felt good. Kept a steady pace throughout with a sprint 250m finish... ...heres what the workout looked like... 1) Warm up of various mobility drills and foam rolling.
 2) 5km Row.
 3) Wide grip dead hang pull ups (15,12,10,8)
 4) Dual Cable Lat Pull Down & Standing Rope attachment cable pull over (Superset 15,12,10,8)
 5) Dumbell bent over row (close grip) (15,12,10,8)  6) Close grip lat pull down (15,12,10,8)
 7) Bench Supported Dumbell High Elbow Row & Reverse Dumbell Fly (Superset 15,12,10,8)
 8) Barbell Bicep Curls (15,12,10,8)
 9) Dual Cable Bicep Curls & Rope attachment cable bicep curls (superset 15,12,10,8).
Give it a go. Tough workout but an amazing pump. 🏋💪
#gym #gymfit #gymworkout #lifting #bodybuilding #bodybuildingcom #livefit #5k #5krow #rowing #epic #epicpump #hybridworkout #hybridtraining #hybridathlete #swimbikerun #triathlon #pullworkout #backworkout #workout #train #musclebuilding #flex #health #lifestyle #kmsupps #strength #fitness #conditioning #odyssey
Starting to feel like Im getting some strength and fitness back... ....been sometime since i'd done any rowing so decided to go for it. Started todays pull workout with a little 5k row 😅 and it felt good. Kept a steady pace throughout with a sprint 250m finish... ...heres what the workout looked like... 1) Warm up of various mobility drills and foam rolling. 2) 5km Row. 3) Wide grip dead hang pull ups (15,12,10,8) 4) Dual Cable Lat Pull Down & Standing Rope attachment cable pull over (Superset 15,12,10,8) 5) Dumbell bent over row (close grip) (15,12,10,8) 6) Close grip lat pull down (15,12,10,8) 7) Bench Supported Dumbell High Elbow Row & Reverse Dumbell Fly (Superset 15,12,10,8) 8) Barbell Bicep Curls (15,12,10,8) 9) Dual Cable Bicep Curls & Rope attachment cable bicep curls (superset 15,12,10,8). Give it a go. Tough workout but an amazing pump. 🏋💪 #gym  #gymfit  #gymworkout  #lifting  #bodybuilding  #bodybuildingcom  #livefit  #5k  #5krow  #rowing  #epic  #epicpump  #hybridworkout  #hybridtraining  #hybridathlete  #swimbikerun  #triathlon  #pullworkout  #backworkout  #workout  #train  #musclebuilding  #flex  #health  #lifestyle  #kmsupps  #strength  #fitness  #conditioning  #odyssey 
Session 1, shoulder workout with Alison.
Seated Arnold press, seated dumbbell press and seated shoulder press, plenty of volume.
Session 2, 20x250/1r. My aim was to beat my average of 1:58.2 set 4 weeks ago but with 15 seconds less rest between reps.  #backday #skierg #deadlifts #concept2 #erg #enginebuilder #powerendurance #athlete #cardio #hybridworkout #gym #workout #basebuilding #meagainstme #noexcuses #nomotivationjusthabit #indoorrowing #trainingforthezombieapocalypse #arnoldpress #shoulderday
Session 1, shoulder workout with Alison. Seated Arnold press, seated dumbbell press and seated shoulder press, plenty of volume. Session 2, 20x250/1r. My aim was to beat my average of 1:58.2 set 4 weeks ago but with 15 seconds less rest between reps. #backday  #skierg  #deadlifts  #concept2  #erg  #enginebuilder  #powerendurance  #athlete  #cardio  #hybridworkout  #gym  #workout  #basebuilding  #meagainstme  #noexcuses  #nomotivationjusthabit  #indoorrowing  #trainingforthezombieapocalypse  #arnoldpress  #shoulderday 
If you secured your spot in tonight’s LDM®️Barre, Fitzrovia sessions your in for a treat. The fabulous @bethfinchfitness has some killer LDM®️sequences ready for you. She’s on hand to help you intensify your workout or modify so follow her lead. Get ready to transition seamlessly from each section, get your heart rate up & discover you inner (bad-ass) ballerina! 📷 @olybarnsley @louisa_drake 
#LDM #LouisaDrakeMethod #Barre #Ballet #Barreworkout #FitnessFusion #ReworkYourWorkout
If you secured your spot in tonight’s LDM®️Barre, Fitzrovia sessions your in for a treat. The fabulous @bethfinchfitness has some killer LDM®️sequences ready for you. She’s on hand to help you intensify your workout or modify so follow her lead. Get ready to transition seamlessly from each section, get your heart rate up & discover you inner (bad-ass) ballerina! 📷 @olybarnsley @louisa_drake #LDM  #LouisaDrakeMethod  #Barre  #Ballet  #Barreworkout  #FitnessFusion  #ReworkYourWorkout 
A little recap from yesterday’s session! Way to kill it Fam!!! @iammariahernandez #hashtag #hiit #fml #gainz #fitfam #hybridworkout #safit #210 #pearlbrewery #thepark #landrover #noweaksauce
The more you believe in a thought the more ‘solid’ it becomes and the more it affects the energy around you. It doesn't matter if it’s positive or negative, if you want it or not. The more thoughts of the same vibration, the more probable they are to manifest. #wednessday #Thoughts #athlete #calisthenics #hybridworkout #dorlipi #motivation #sunnyday #movement #bodyweighttraining #workoutmotivation #handstand #fitness #top #perfect #amazing #Float #strong #dlp #natural #cali #nevergiveup  #photooftheday #cool #awesome 
follow @dorlipi
The more you believe in a thought the more ‘solid’ it becomes and the more it affects the energy around you. It doesn't matter if it’s positive or negative, if you want it or not. The more thoughts of the same vibration, the more probable they are to manifest. #wednessday  #Thoughts  #athlete  #calisthenics  #hybridworkout  #dorlipi  #motivation  #sunnyday  #movement  #bodyweighttraining  #workoutmotivation  #handstand  #fitness  #top  #perfect  #amazing  #Float  #strong  #dlp  #natural  #cali  #nevergiveup  #photooftheday  #cool  #awesome  follow @dorlipi
2nd workout of the evening...
Les Mills Combat 30min 🥊
2nd workout of the evening... Les Mills Combat 30min 🥊
Frustrated by my 100m pb so I did 5x1k/1:30r as punishment. Target was to be within 5/500 of my 8x500/1:30r (1:56.7) so I had to beat 2:01.7, target accomplished.  #backday #skierg #deadlifts #concept2 #erg #enginebuilder #powerendurance #athlete #cardio #hybridworkout #gym #workout #basebuilding #meagainstme #noexcuses #nomotivationjusthabit #indoorrowing #trainingforthezombieapocalypse #frustrated #punishment #slowlyrebuildingtheengine #iwillnotbestopped #sub7irc #inthemancave
Frustrated by my 100m pb so I did 5x1k/1:30r as punishment. Target was to be within 5/500 of my 8x500/1:30r (1:56.7) so I had to beat 2:01.7, target accomplished. #backday  #skierg  #deadlifts  #concept2  #erg  #enginebuilder  #powerendurance  #athlete  #cardio  #hybridworkout  #gym  #workout  #basebuilding  #meagainstme  #noexcuses  #nomotivationjusthabit  #indoorrowing  #trainingforthezombieapocalypse  #frustrated  #punishment  #slowlyrebuildingtheengine  #iwillnotbestopped  #sub7irc  #inthemancave 
Session 2, deadlifts 1 warm-up set then 5 working sets.
Skierg, variable intervals 3 minute reps @ R32, 2 minute reps @ R35 & 1 minute reps @ R38 with 1 minute rest between reps.  #backday #skierg #deadlifts #concept2 #erg #enginebuilder #powerendurance #athlete #cardio #hybridworkout #gym #workout #basebuilding #meagainstme #noexcuses #nomotivationjusthabit #indoorrowing #trainingforthezombieapocalypse
Session 2, deadlifts 1 warm-up set then 5 working sets.
Skierg, variable intervals 3 minute reps @ R32, 2 minute reps @ R35 & 1 minute reps @ R38 with 1 minute rest between reps. #backday #skierg #deadlifts #concept2 #erg #enginebuilder #powerendurance #athlete #cardio #hybridworkout #gym #workout #basebuilding #meagainstme #noexcuses #nomotivationjusthabit #indoorrowing #trainingforthezombieapocalypse
4x12 seated cable row
8x8 narrow grip heavy (V bar) lat pull down.
Finished with 25x:30/:30r R38 on the Skierg, exactly 19 strokes per rep. #backday #skierg #deadlifts #concept2 #erg #enginebuilder #powerendurance #athlete #cardio #hybridworkout #gym #workout #basebuilding #meagainstme #noexcuses #nomotivationjusthabit #indoorrowing #trainingforthezombieapocalypse
did you know.....
- we put time and effort into planning each and every one of our workouts
- we do this to ensure that you always get the safest and most challenging workouts
- this means you will never receive a workout that is anything less than the BEST!
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•
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#sweataday #pittsburghfitness #fitness #wellness #hybridworkout #inspire #workhard
#Repost @badgerstrength with @get_repost
・・・
5:30 am leg day finish 
3 rounds
15 calories on assault bike
12 deadlifts @165
12 banded KB s swings 
Preceded by 3 sets of 5 back squats @165 , 5 box jumps , right back to 5 back squats @165 and 100 mountain climbers 
Thanks to @carrieselva @finnshea77 and @etoom09 for training with @badgerstrength at @crossfitroundlake 
#legday #legs #personaltrainer #workout #fitness #weights #circuits #crossfit #hybridworkout
#Repost  @badgerstrength with @get_repost ・・・ 5:30 am leg day finish 3 rounds 15 calories on assault bike 12 deadlifts @165 12 banded KB s swings Preceded by 3 sets of 5 back squats @165 , 5 box jumps , right back to 5 back squats @165 and 100 mountain climbers Thanks to @carrieselva @finnshea77 and @etoom09 for training with @badgerstrength at @crossfitroundlake #legday  #legs  #personaltrainer  #workout  #fitness  #weights  #circuits  #crossfit  #hybridworkout 
5:30 am leg day finish 
3 rounds
15 calories on assault bike
12 deadlifts @165
12 banded KB s swings 
Preceded by 3 sets of 5 back squats @165 , 5 box jumps , right back to 5 back squats @165 and 100 mountain climbers 
Thanks to @carrieselva @finnshea77 and @etoom09 for training with @badgerstrength at @crossfitroundlake 
#legday #legs #personaltrainer #workout #fitness #weights #circuits #crossfit #hybridworkout
5:30 am leg day finish 3 rounds 15 calories on assault bike 12 deadlifts @165 12 banded KB s swings Preceded by 3 sets of 5 back squats @165 , 5 box jumps , right back to 5 back squats @165 and 100 mountain climbers Thanks to @carrieselva @finnshea77 and @etoom09 for training with @badgerstrength at @crossfitroundlake #legday  #legs  #personaltrainer  #workout  #fitness  #weights  #circuits  #crossfit  #hybridworkout 
More LDM®️Refine classes have been added to Fitzrovia schedule 🍑 from Saturday 7th April 12.00-12.55 & Monday nights from 9th April 19.00-19.55 with @sopha_sogood & Monday mornings from 16th April, 10.00-10.55 with @louisa_drake. Expect a full-body workout that takes place on the MOTR, a cylindrical device that you balance on & perform a range of LDM signature resistance based exercises. The weighted cables really offer that extra burn, tone and definition. Described as “Addictive” by @francesca__white @tatlermagazine. LDM®️ Refine classes are limited to 5 x clients per session so book in quick! 📷 @olybarnsley #LDM #LouisaDrakeMethod #Refine #ReworkYourWorkout
More LDM®️Refine classes have been added to Fitzrovia schedule 🍑 from Saturday 7th April 12.00-12.55 & Monday nights from 9th April 19.00-19.55 with @sopha_sogood & Monday mornings from 16th April, 10.00-10.55 with @louisa_drake. Expect a full-body workout that takes place on the MOTR, a cylindrical device that you balance on & perform a range of LDM signature resistance based exercises. The weighted cables really offer that extra burn, tone and definition. Described as “Addictive” by @francesca__white @tatlermagazine. LDM®️ Refine classes are limited to 5 x clients per session so book in quick! 📷 @olybarnsley #LDM  #LouisaDrakeMethod  #Refine  #ReworkYourWorkout 
See you all tomorrow 💪🏻💪🏻 #Repost @shellljones with @get_repost
・・・
We are ready for our Easter Hollywood session for all our diehard F45ers in kalvagas! See you all nice and early! •
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•
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@f45_training_kalgoorlie @larscarlton @hendertops 
#f45 #f45training #f45kalgoorlie #f45trainingkalgoorlie #hollywood #hybrid #hybridworkout #workout #easter #workoffthatchocolate #beforeyoueatit #kalgoorlie #kalvegas #noexcuses #diehards #weloveyou #itsoklarsprepickedthemusic
See you all tomorrow 💪🏻💪🏻 #Repost  @shellljones with @get_repost ・・・ We are ready for our Easter Hollywood session for all our diehard F45ers in kalvagas! See you all nice and early! • • • • @f45_training_kalgoorlie @larscarlton @hendertops #f45  #f45training  #f45kalgoorlie  #f45trainingkalgoorlie  #hollywood  #hybrid  #hybridworkout  #workout  #easter  #workoffthatchocolate  #beforeyoueatit  #kalgoorlie  #kalvegas  #noexcuses  #diehards  #weloveyou  #itsoklarsprepickedthemusic 
We are ready for our Easter Hollywood session for all our diehard F45ers in kalvagas! See you all nice and early! •
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@f45_training_kalgoorlie @larscarlton @hendertops 
#f45 #f45training #f45kalgoorlie #f45trainingkalgoorlie #hollywood #hybrid #hybridworkout #workout #easter #workoffthatchocolate #beforeyoueatit #kalgoorlie #kalvegas #noexcuses #diehards #weloveyou #itsoklarsprepickedthemusic
Good Friday folks! We hope you are enjoying some much needed time off. We have a reduced schedule at the LDM®️Studio’s but if you can’t access us & feel the need to move & train take advantage of 20% off LDM®️Online using the code EGGCELLENT 🐰We have 2 x Total Body video’s available. Ideal to do practically anywhere! Offer is available until midnight Monday night. Happy Easter 🐣 #LDM #LouisaDrakeMethod #LDMOnline #WorkoutVideo #ReworkYourWorkout
Good Friday folks! We hope you are enjoying some much needed time off. We have a reduced schedule at the LDM®️Studio’s but if you can’t access us & feel the need to move & train take advantage of 20% off LDM®️Online using the code EGGCELLENT 🐰We have 2 x Total Body video’s available. Ideal to do practically anywhere! Offer is available until midnight Monday night. Happy Easter 🐣 #LDM  #LouisaDrakeMethod  #LDMOnline  #WorkoutVideo  #ReworkYourWorkout 
Session 1, shoulders.
3 sets seated Arnold press 
3 sets seated dumbbell press
8 sets seated shoulder press. Total weight lifted 7.9 tonnes.
Session 2  Skierg variable intervals with exact stroke number counted every minute.
Only 3 hours sleep last night but that doesn't seem to have had an impact. #needsleep #concept2 #skierg #athlete #cardio #shoulderday #gym #inthemancave #powerendurance #basebuilding #noexcuses #nomotivationjusthabit #meagainstme #nostoppingme #hybridworkout #fitness #workout #indoorrowing #arnoldpress
Session 1, shoulders. 3 sets seated Arnold press 3 sets seated dumbbell press 8 sets seated shoulder press. Total weight lifted 7.9 tonnes. Session 2 Skierg variable intervals with exact stroke number counted every minute. Only 3 hours sleep last night but that doesn't seem to have had an impact. #needsleep  #concept2  #skierg  #athlete  #cardio  #shoulderday  #gym  #inthemancave  #powerendurance  #basebuilding  #noexcuses  #nomotivationjusthabit  #meagainstme  #nostoppingme  #hybridworkout  #fitness  #workout  #indoorrowing  #arnoldpress