#freeworkouts

HIIT challenge day 14 in the books! I used today's HIIT workout as my warm up to my split today (back and bi's). It's not too late to join our challenge!👍🏾Be sure to check out @la.yo.be and @c.m.d.w for their versions of our workouts for today! Day 14 exercises are:
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1) INCH WORMS. These are fun! Be sure to try them!
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2) LATERAL JUMPS. This was my achievable movement on this exercise and I made it work for me by speeding up my jumps, but making sure that I landed softly.
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For newbies, we recommend you do each exercise for 30 seconds each before taking a rest for 60 seconds. This would be a great starting point for you.
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Then repeat for 2 more rounds. That's just 5 mins total! If you can add more rounds and want to challenge yourself for 10 minutes or longer, do that!
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The HIIT workouts alone can be your workout for the day, or add the HIITs to the workout you already have planned!
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**We encourage you to push yourself, but please listen to your body. You may feel uncomfortable during exercise but should NOT be in pain. If you feel pain, discontinue the exercise.**
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You guys..... I literally haven’t been this excited about a workout program..... EVER!!! 🙈😱😍🙌🏼🎉
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Growing up playing sports and dancing, I was always looking for that little extra UMPH 💃🏼 I trained basically everyday but it wasn’t the type of training to tone and give me the muscle definition I wanted!!! 👎🏼 I looked EVERY where for a program that would finally help my 6 pack come out of hiding😜, give me a little junk in the trunk 🙈🍑🤣 and of course give me that STRONG sexy look 🔥.... but never one that combined these together!!! 💁🏼‍♀️
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So it’s with PURE joy and excitement that I finally get to announce that pre- launch registration is ✨NOW OPEN ✨ for the BEST Abs and A$$ 🍑 program out there!!! 🙌🏼 For everyone interested I will be doing a 5 day ✨FREE✨ sneak peak before the official launch, so you can give it a try with NO STRINGS ATTACHED! 😍💪🏼
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Comment below 👇🏼 the “🍑” emoji if you are wanting to work on your #bootygainz & tag a friend to do it with you!! 💜 #gainzplease #dddtribe
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🚨⚡️ NO MORE EXCUSES, BUILD THAT BACK ⚡️🚨 Seriously this is as plain as it gets, if you want a big back, you have to put in some work 💪🏾💥 🏋🏾‍♂️: @fernandofitnessrios 🌏👉🏾 coreaestheticsonline.com/about to learn more & book your complimentary workout 🏋🏻‍♂️ ✅

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What’s your favorite shoulder exercise? Mine has to be these Cable Lateral Raises. Reason being if you put your feet at the base of the cable and lean out, then force your working arm to be parallel with the floor, you’ll actually have a greater range of motion at the top and be forced to pull up a little higher compared to dumbbell lateral raises. I’m using light weight cuz my shoulders hurt but I believe putting them through the range of motion safely will help lube the joints up in a sense and help them heal. Plus if you use light weight you can really control the contraction🔥
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SHOULDER DAY:
💰Seated Military Press w/out the back support
💰Arnold Press
💰Nautilus Overhead Press
💰Smith Machine Upright Row
💰Cable Lateral Raise
💰Reverse Pec Deck Fly
💰Standing Machine Shrugs superset w/ Standing Overhead Barbell Press
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@sean_cramer_ #bodybuilding #fitness #gym #gymflow #exercise #workout #shoulders #lateralraises #lean #gangstalean #fitness #fitfam #everyday #grind #lovethegrind #freeworkouts #freebandz #bakingsodaigotbakingsoda #ground_0 #lafitness #FEDERALWAY #WA #98023

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Results will come. Just be patient and consistent. #fitnessjourney #getresults

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An awesome full-body movement with the help of my GRIPBELLs! Using the Side GRIP for this movement makes the weight feel heavier as I lift the handheld weights to my side! I love the versatility!
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Keep in mind that my amazing followers get 20% off! Use coupon code 2fit20 at www.GRIPBELL.com for your very own!
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@fitjess_pt’s boot camp keeping things interesting! Always switching it up and always shocking the system!
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Flash sale ends today!
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Looking for some #freeworkouts #accountability #healthylifestyle #devotional #healthydinner?
I’m so excited to be giving you all you need to set you up for success this new year! Sign up now. Link in bio. ....
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As it’s getting close to the end of my current fitness challenge, I remind myself that results that I’ve gotten haven’t happened overnight. And the results I want won’t either. Consistency is key 🔑

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Lol omg yes all the time!!!!! How about you are you the same way????

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THIS. The reason @d_houdyshell and I pour our hearts into our @youtube channel and the reason we feel so strongly about maintaining it and continuing to provide valuable content for it! Someone asked us the other day why we work so hard on this channel when it’s free and our answer was that we have both had people in our lives who poured into us without expecting anything in return and we think the world needs a little bit more of that. Another reason is that we come from an area where people don’t really invest too heavily into fitness because they may not be able to afford it. We have a lot of pride in the fact that we have built our brand around giving back, simply because it has been done to us and we know in our hearts that we wouldn’t change it and now we work our butts off to be able to do the same. It’s also amazing that when you give back to others, it always comes comes back around in the end ❤️thank you for this sweet message today, this girl made my whole week!

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Looking for a new back exercise?
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First time I saw someone doing these I thought to myself ‘whys that person on doing half a deadlift’ 🤔
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What they called are Rack Pulls
The purpose of these is to isolate the back more and you can overload the muscles more adding more weight than a standard deadlift.
Basically this is the tail end of a deadlift,it involves pulling the weight from the rack engaging your back from the second you lift it off.
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Lifting cues:
•Pinch shoulders back
•Core tight
•Weight through heels
•Chest up
•Squeeze your back as hard as you can at the top
•I go mixed grip (half your reps one way then switch to other mixed grip for second half to keep things even)
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Some benefits of Rack pulls:
•Allow you to go heavier •Develop a thicker back
•Isolate the back more
•Save lower back pain/discomfort •Gain strength
•Burn a lot of calories
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I am by no means saying this is better than a deadlift. The deadlift is a full range of motion compound lift and better for functional lifting.
This is just a great alternative to throw into your back workout 💪
Give it a try next time you are training back
*Make sure you are really warm and perform warm up sets before jumping into heavy sets.
Good luck 👍👊👍
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Song 🎼: Smo King-Tascione (Illusive edit)
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Controla el apetito evita perder músculo durante los periodo de ayuno prologando! @SR.NUTRITION
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TEL 809-822-2558 ☎️📞
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In certain pictures, when I make certain expressions, it’s amazing how much I see my mother looking back at me. This expression in particular...
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I was talking to a good friend about my struggles yesterday and it occurred to us that I may be struggling more than normal because I’m subconsciously missing my mommy for the holidays. This will be my 8th Christmas without her.
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I think there’s a lot of truth in that. Christmas was our thing. Those Christmas mornings with her and my brother are some of my all-time favorite memories. She loved to make us happy. That’s all she ever really wanted, and we had so much fun.
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Our last Christmas together was rough, and heart wrenching in so many ways. I’m sure I cried a lot that day, maybe not in front of people, but to myself as I drove away from her apartment that night. She was so sick. I knew it would be our last. So I attempted to make our Christmas dinner (I was 20 at the time), and make it as normal as possible. But I think deep down inside, it was tearing all of us apart.
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I think it’s been eating away at me lately - on some subconscious level. It still takes my breath away. All of it. The pain. The excruciating pain. -
But I use that pain to drive me, to push me forward. I use that pain as fuel, as energy. We all have pain to draw from. Use it to your advantage. -
Love you all. I hope you’re doing great this holiday season ♥️💪
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Hello fitness fans! ⠀
Whhaaaaat? FREE WORKOUTS?⠀
Did you get your free Cleaner Christmas Treats Recipes Download too?⠀
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#Sweat

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Hello fitness fans! ⠀
Whhaaaaat? FREE WORKOUTS?⠀
Did you get your free Cleaner Christmas Treats Recipes Download too?⠀
Don't miss out! It is happening RIGHT NOW!⠀
Play the video for a preview :-)⠀
#workoutmotivation
#intervaltraining
#weightlossvideos
#abs
#susanarruda.com⠀
#iamsusanarruda
#fitnessmotivation
#circuits
#health
#fitness
#fit
#fitnessaddict
#fitspo
#workout
#cardio
#personaltrainer
#freeworkout
#fitnessgirlsmotivation
#freeworkouts
#12daysoffitness
#fatloss
#weightlossjourney
#resistancetraining
#weighttraining
#fitmoms
#fitlife
#GetStrong
#NoPainNoGain
#Sweat

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B🍑🍑TY B🔥RNING Workout— It’s December 14, aka as The Day 18 days before Resolutioners descend on our gyms. As gym goers I know we all roll our eyes and make snarky comments because we’ve developed a raging sense of superiority and entitlement after years of consistence and dedication. HOWEVER, It’s not fucking easy to be out of shape and roll into a gym for the first time or after a long hiatus. Statistically speaking, Yes, the gym will return to pre January occupancy by late January. BUT, don’t be fucking cunty. Think about how fitness has helped you and maybe changed your life. Show a little kindness and make people feel welcome. A smile or offer to help someone could make the difference between them being a resolutioner or evolving into a gym rat. Obviously I don’t plan on practice what I’m preaching. Fuck that shit. I don’t haul my MILF in training, antisocial ass out of bed at 4:30 am for people to be in my fucking way. Girls, I’m just kidding. I really am being sincere. Lets all agree to make part of our New Year’s resolution goals to make a newcomer feel more welcome at the gym.
First superset I’m wearing my @iprfitness Glute straps. 1️⃣For those kickbacks lean forward a bit, it really helps take your back out of the exercise. 2️⃣ For those cable kick ups focus on keeping your hips even, slow and even motion. 3️⃣ This gym had that glutes specific machine, but I’m also showing how you can emulate this exercise fairly closely with just a glute strap and cable machine. Personally I felt even more isolation and burn with the cable variation. 4. Finished with cable glutes ⭕️🔥 .
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#chestworkout #glutesworkout #backworkout #bicepsworkout #bootybuilding #lowerbodyworkout #bootybuilder #glutestraining #bootyworkout #freeworkout #freeworkouts #girlswithmuscle #momswithmuscle #fitnessmotivation #weightlossjourney #weightlosstransformation #backexercises #bicepsexercises
#bodybuilding #weightlifting #fitfam #fitspo #fitnessmotivation #shoulderworkout #legworkout #legsworkout #tricepsworkout #armsworkout #armworkout #gymgirlvids

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Day #14! This is definitely a workout that I love incorporating into my programs, some sort of weekly core challenge for time! I recommend doing this at least once a month!
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I like to keep my legs straight and lay down all the way, laying my arms down above my head, before sitting up and reaching towards my toes! Good luck and lots of love! ♥️💪
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#abs #6pack #freeworkouts #beastmode #fitness #fitfam #fitnessmotivation #fitstagram #girlswholift #personaltrainer #workoutprograms #woman #workouts #2fit #sacramento #bodybuilding #bodybuilder #inspo #fitspo #dumbbells #kettlebells

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Let’s do this. I seriously don’t have time to workout today. I don’t. But I will. 30 minutes. Let’s go! Link in bio.

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DAY 4 in VA!!!! = Back Day!!! 🙌🏽👊🏽💪🏽It was a whole whopping 9 degrees here last night 😳!! But it’s warm in the hotel gym and that’s all that matters!! #wimp😊👊🏽😂Here is the back set for today. It took me a long time to see gains in my back because I wasn’t training correctly, and it was easy to forget about. I mean, how often do you look at your own back?!?! 🤣😏...but once you see the beautiful results, I guarantee YOU WILL BE HOOKED!! Have a wonderful Thursday 💕😘💕and DON’T NEGLECT YOUR BACK!! 🙌🏽👊🏽#backday #workoutmotivation #workout #fitnessmotivation #fitness #fitmom#fitover40 #grit #strongwomen #liftupothers #payitforward #freeworkouts #travelfit #fitnesslifestyle #fittravel

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Kit para quemar grasa y controlar el apetito :
🔴NITRO TECH RIPPED.☑️.
🔴LIPO CLA 90 cps ☑️.
🔴RAPICUT FEMME ☑️.
🔴SHAKER VX☑️. @SR.NUTRITION
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Wsp 809-876-0143📲📲
TEL 809-822-2558 ☎️📞
ENVIÓ TODO PAÍS🚛🚚
#SRNUTRITION . 🔷DIETA☑️.
🔷GUÍA DE USO☑️.
🔷EVALUACIÓN FÍSICA☑️.
🔷RUTINA DE EJERCICIOS☑️.
🔷SEGUIMIENTO☑️.
.

#body #muscle #abs #fit #fitfam#fitnessaddict#gymlife #gym#gymflow#gymtime#fitfam#ptoplatard#freeworkouts#workout#freeworkouts#followme#fitness#motivation#fitlife#lavegard#mocard#followme#protein#gymlive#gymcrazy#gymmotivation#gymadict#bodybuilder#proteinas

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FitMas Day 1🎄
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Leg day
-warm up before working out
-you can also add more to the workouts -challenge yourself! -save the videos 💕
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RDLs 3x12 - stay on your heels, use your glutes and hamstrings to pull up, not your lower back
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Leg extensions 3x12 - pause for an second at the top, and slow on the way down (this video is not in normal speed)
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SS/single leg extensions 3x15-20
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75-80% squats 3x12 -push through your heels, and make sure to stick the booty back, don't let your knees go past your toes, or cave in, chest up, contract your abs, pull .
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Sumo squats w/dumbbell 3x12-feet wider then shoulder width, toes slightly turned out, push hips back to squat, keep your chest up, push through heels .
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Bulgarian split squat 3x10- put one foot on a bench, and the other directly in front of you, bend at the knee, and lower your leg(should not hit the ground), your knee should not go past your ankle, keep your chest up, back straight, push through your heel to come back up .
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Narrow stance leg press 3x12-15- put your legs close and higher up on the platform, do not lock your knees at the top! Lower your legs to 90, push through your heels. (Quad focused)
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. Hope you enjoy 💕 leave any tips or comments you might have!
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@officialpowerbuffgirls - KAYLA10 10% off, and get your December guide😛

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Pay what you want tomorrow only in LA 💸 I’m teaching two last minute classes tomorrow 11AM + 12PM @thirdstreetdance . Sign up 🔗 LINK IN BIO 🔗 and make a cash donation when you come. Still more freebies 🎁 Thru Sunday in NYC and LA, bring a friend for FREE as long as you are signed up and they are new to the Method 🙌🏽 Hurry because Emily’s 6:30pm NYC class tonight is nearly sold out 💯
#nwmethod #nicolewinhoffer





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Who wants a free workout plan from a real coach? Real time workouts that are made for beginners and experts alike. My best girl it's absolutely amazing and pushes me everyday with motivation and dedication, she is truly inspiring!! If your interested head on over to her page and sign up @kateyrussellfit again this is 💯 free!!!! #fitness #freeworkouts #fitnessinspiration #motivation #train #training #fitfam #girlswholift #fitchicks #dedication #coach #inspiration #fitsporation #fitstagram

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📌FREE 📌FREE 📌FREE come run with @fightingfitbr to PREpare for our 2018 goals. This event is free when u follow the page. Tell your friends, your family and co workers. #freeworkouts #freerun #everysaturday #DECEMBERONLY #boxing #cardio #fightingfitbr #

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I was so hungry after my workout and I just needed something #Flavorful I can’t eat prior to working out because I get sick. #ThankYouLord #JesusIsLord and Thank you @hasfit_official for the amazing #FreeWorkouts!
My goal is to workout like the coach because I’m still doing Claudia’s, which is still hardcore, but I am getting stronger and better each day. #HasFitTribe #ThankFul
#BlackBeans
#ScrambledEggs
#Avocado
#Hotsauce
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#KirsysKitchen

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