#fridayworkout Instagram Photos & Videos

fridayworkout - 153.7k posts

Do we really need to eat a high protein snack or meal after a workout?

The straight answer? There isn’t one…

Some people think you need to consume your shakes straight after your workout, some think consuming protein after a workout won’t have any effect... so who is right?

Firstly, the availability of protein after training does not come from drowning a protein shake the moment you finish, or eating a high protein meal, it comes from the protein you have digested BEFORE you started training. This is when meal timing is important... (I know, I know, it was only a few weeks ago I said it didn’t matter, however listen to me…) studies have shown that the effects of digesting protein can continue for up to 3-4 hours after consumption. Meaning... if you work out 2h after a high protein meal you will still get the full effects of the protein consumption.

Furthermore, there is a time and place for these protein drinks and snacks... if for whatever reason you are unable to consume sufficient protein throughout the day, these shakes and snacks can fill the gaps in your diet. 
To get a better idea of how much protein you need and any other questions on your diet book in with our nutritionist!

Do we really need to eat a high protein snack or meal after a workout?

The straight answer? There isn’t one…

Some people think you need to consume your shakes straight after your workout, some think consuming protein after a workout won’t have any effect... so who is right?

Firstly, the availability of protein after training does not come from drowning a protein shake the moment you finish, or eating a high protein meal, it comes from the protein you have digested BEFORE you started training. This is when meal timing is important... (I know, I know, it was only a few weeks ago I said it didn’t matter, however listen to me…) studies have shown that the effects of digesting protein can continue for up to 3-4 hours after consumption. Meaning... if you work out 2h after a high protein meal you will still get the full effects of the protein consumption.

Furthermore, there is a time and place for these protein drinks and snacks... if for whatever reason you are unable to consume sufficient protein throughout the day, these shakes and snacks can fill the gaps in your diet.
To get a better idea of how much protein you need and any other questions on your diet book in with our nutritionist!

4 1 4 hours ago
Friday at 6pm! 5x5 less than 5 min ab workout💚 
#abwork #abworkoutvideo #absexercise #fridaymood #fridayworkout

Friday at 6pm! 5x5 less than 5 min ab workout💚
#abwork #abworkoutvideo #absexercise #fridaymood #fridayworkout

18 1 4 hours ago
Need this in London this week. 35 degrees. 😫
📷@nothingbutflipping ....⁣⁣
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🔥My Quote Of The Day:⁣⁣
1. Sunshine chillin ....⁣⁣
⁣⁣
🔥Would love it if you follow my adrenaline filled page.⁣⁣ ....⁣⁣
⁣⁣
🔥Tell me what makes you happy in the comments.

Need this in London this week. 35 degrees. 😫
📷@nothingbutflipping ....⁣⁣

🔥My Quote Of The Day:⁣⁣
1. Sunshine chillin ....⁣⁣
⁣⁣
🔥Would love it if you follow my adrenaline filled page.⁣⁣ ....⁣⁣
⁣⁣
🔥Tell me what makes you happy in the comments.

16 1 5 hours ago
#Repost @suzanagullo with @get_repost
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Que demais que é treinar na @winnerstrainingcenter aqui em #Miami 🥊
Família toda reunida! Só faltou papai @marcosmion 🥊
Obrigada @jonatasgurgel @douglasvillefort e @alexey_nozikoff 🥊🥊🥊
Falta um lugar assim em SP!
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"The meaning of life is to find your gift. The purpose of life is to give it away." (Picasso). Action Step: Share your gifts with the world TODAY! Right Now!!! #impact #teammonday #unstoppable #workoutroutine #workoutmotivation #workoutoftheday  #weightlosstransformation #noexcuses #nozikoff #leaveyouroff4therestday #athlete  #fridaymood #fridayworkout #gainz #beastmode #beastmodeon #liftweights #lift #gymmotivation #fitnessmotivation #fitnessmodels #fitfam #fitspo #fitinspiration  #befit305 #transformation #noexcuses #bethebestyou

#Repost @suzanagullo with @get_repost
・・・
Que demais que é treinar na @winnerstrainingcenter aqui em #Miami 🥊
Família toda reunida! Só faltou papai @marcosmion 🥊
Obrigada @jonatasgurgel @douglasvillefort e @alexey_nozikoff 🥊🥊🥊
Falta um lugar assim em SP!
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"The meaning of life is to find your gift. The purpose of life is to give it away." (Picasso). Action Step: Share your gifts with the world TODAY! Right Now!!! #impact #teammonday #unstoppable #workoutroutine #workoutmotivation #workoutoftheday #weightlosstransformation #noexcuses #nozikoff #leaveyouroff4therestday #athlete #fridaymood #fridayworkout #gainz #beastmode #beastmodeon #liftweights #lift #gymmotivation #fitnessmotivation #fitnessmodels #fitfam #fitspo #fitinspiration #befit305 #transformation #noexcuses #bethebestyou

22 1 6 hours ago
LEG DAY 🍑
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Happy Friday, FINEAPPLES! 🍍 It's a good day to have a good day...it's also a good day to SQUAT. 🍑 Who’s working out with me?! This dumbbell-heavy leg day has me walking all kinds of funkalicious today. 🤪
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Report back if you give it a go and embrace that sketti 🍝 noodle feeling. 3x10-12 reps unless otherwise noted (per side for any unilateral movements)
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DB deadlifts 
DB squats 
Goblet pulses 15-30 sec per set 
Wide + narrow stance leg press 2 sets rotating 
Split squats 
Reverse curtsy lunges 
Reverse static lunges 
Jump squats 2x10-20
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Fineapple 🍍🍍 headband is @mandebees_headbands and crop is @fourthirteen_apparel (NEW hot hot HOT 🔥 colors launching Sunday at noon EST and I AM JAZZED!) #legworkout #fridayworkout #legdaystruggle #hamstringsworkout #glutesworkout #womenwithmuscle #dbworkout #challengeyourselfdaily #iifymwomen #beyourbest #godlovesyou

LEG DAY 🍑
.
Happy Friday, FINEAPPLES! 🍍 It's a good day to have a good day...it's also a good day to SQUAT. 🍑 Who’s working out with me?! This dumbbell-heavy leg day has me walking all kinds of funkalicious today. 🤪
.
Report back if you give it a go and embrace that sketti 🍝 noodle feeling. 3x10-12 reps unless otherwise noted (per side for any unilateral movements)
.
DB deadlifts 
DB squats 
Goblet pulses 15-30 sec per set 
Wide + narrow stance leg press 2 sets rotating 
Split squats 
Reverse curtsy lunges 
Reverse static lunges 
Jump squats 2x10-20
.
Fineapple 🍍🍍 headband is @mandebees_headbands and crop is @fourthirteen_apparel (NEW hot hot HOT 🔥 colors launching Sunday at noon EST and I AM JAZZED!) #legworkout #fridayworkout #legdaystruggle #hamstringsworkout #glutesworkout #womenwithmuscle #dbworkout #challengeyourselfdaily #iifymwomen #beyourbest #godlovesyou

45 0 10 hours ago
Aké jedlo preferujete pred a po tréningu? 🤷‍♂️ Sacharidy/bielkoviny/tuky? Podeľte sa s nami 💪🍇 Prajeme krásny pondelok! Váš Max Sport 😌 #protein #dolehlavou #fridayworkout

Aké jedlo preferujete pred a po tréningu? 🤷‍♂️ Sacharidy/bielkoviny/tuky? Podeľte sa s nami 💪🍇 Prajeme krásny pondelok! Váš Max Sport 😌 #protein #dolehlavou #fridayworkout

21 0 11 hours ago
Und schon sind wir bei Tag 4 unseres Bootcamps!
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Tag 4: Koordination 
EINHEIT A: Standwaage
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Aus dem Einbeinstand in die Standwaage, jeweils rechts und links 60 Sekunden. Daraus machst du 3 Durchgänge. Zwischen den Durchgängen 60 Sekunden Pause.
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EINHEIT B: Standwaage halten und verschiedene Sprungvariationen. Je nach Level (nur hoch, vor/retour, mit Drehung)  jeweils rechts und links 60 Sekunden. Daraus machst du 3 Durchgänge. Zwischen den Durchgängen 60 Sekunden Pause.
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#frischluftfitnessNOE #nothingcanstopus #tullnanderdonau
#powertraining #outdoortraining #frischluftfitness #frischluftoutdoorfitnessworld #outdoorfitness #fitforfun #nature #trainingindernatur #fitwerden #fridayworkout #niederösterreich #trainingsplan #challenge  #bootcamp

Und schon sind wir bei Tag 4 unseres Bootcamps!
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Tag 4: Koordination
EINHEIT A: Standwaage
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Aus dem Einbeinstand in die Standwaage, jeweils rechts und links 60 Sekunden. Daraus machst du 3 Durchgänge. Zwischen den Durchgängen 60 Sekunden Pause.
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EINHEIT B: Standwaage halten und verschiedene Sprungvariationen. Je nach Level (nur hoch, vor/retour, mit Drehung) jeweils rechts und links 60 Sekunden. Daraus machst du 3 Durchgänge. Zwischen den Durchgängen 60 Sekunden Pause.
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#frischluftfitnessNOE #nothingcanstopus #tullnanderdonau
#powertraining #outdoortraining #frischluftfitness #frischluftoutdoorfitnessworld #outdoorfitness #fitforfun #nature #trainingindernatur #fitwerden #fridayworkout #niederösterreich #trainingsplan #challenge #bootcamp

39 0 11 hours ago
Posted @withrepost • @megmo7 LEG DAY 🍑
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Happy Friday, FINEAPPLES! 🍍 It's a good day to have a good day...it's also a good day to SQUAT. 🍑 Who’s working out with me?! This dumbbell-heavy leg day has me walking all kinds of funkalicious today. 🤪
.
Report back if you give it a go and embrace that sketti 🍝 noodle feeling. 3x10-12 reps unless otherwise noted (per side for any unilateral movements)
.
DB deadlifts 
DB squats 
Goblet pulses 15-30 sec per set 
Wide + narrow stance leg press 2 sets rotating 
Split squats 
Reverse curtsy lunges 
Reverse static lunges 
Jump squats 2x10-20
.
Fineapple 🍍🍍 headband is @mandebees_headbands and crop is @fourthirteen_apparel (NEW hot hot HOT 🔥 colors launching Sunday at noon EST and I AM JAZZED!) #legworkout #fridayworkout #legdaystruggle #hamstringsworkout #glutesworkout #womenwithmuscle #dbworkout #challengeyourselfdaily #iifymwomen #beyourbest #godlovesyou

Posted @withrepost@megmo7 LEG DAY 🍑
.
Happy Friday, FINEAPPLES! 🍍 It's a good day to have a good day...it's also a good day to SQUAT. 🍑 Who’s working out with me?! This dumbbell-heavy leg day has me walking all kinds of funkalicious today. 🤪
.
Report back if you give it a go and embrace that sketti 🍝 noodle feeling. 3x10-12 reps unless otherwise noted (per side for any unilateral movements)
.
DB deadlifts 
DB squats 
Goblet pulses 15-30 sec per set 
Wide + narrow stance leg press 2 sets rotating 
Split squats 
Reverse curtsy lunges 
Reverse static lunges 
Jump squats 2x10-20
.
Fineapple 🍍🍍 headband is @mandebees_headbands and crop is @fourthirteen_apparel (NEW hot hot HOT 🔥 colors launching Sunday at noon EST and I AM JAZZED!) #legworkout #fridayworkout #legdaystruggle #hamstringsworkout #glutesworkout #womenwithmuscle #dbworkout #challengeyourselfdaily #iifymwomen #beyourbest #godlovesyou

5 1 21 July, 2019
Sunday morning, beach, handstand practice, Thursday starting my new job that I wanted👌It’s all good!🏖😎💪👍👊 #work #motivation #love #gymrat #life #bodybuilding #calisthenicworkout #fridayworkout #fitspire #sweatyworkout #killinit #bicepworkout #muscles #smile #gymtime #fitbootyofficial #handstand #L-Sit #beach

Sunday morning, beach, handstand practice, Thursday starting my new job that I wanted👌It’s all good!🏖😎💪👍👊 #work #motivation #love #gymrat #life #bodybuilding #calisthenicworkout #fridayworkout #fitspire #sweatyworkout #killinit #bicepworkout #muscles #smile #gymtime #fitbootyofficial #handstand #L-Sit #beach

9 0 21 July, 2019
Tag 3: Arme 💪🏻
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Und los gehts! 🤩 
EINHEIT A: Liegestütz
15 Sekunden, 30 Sekunden, 45 Sekunden 60 Sekunden, 45 Sekunden, 30 Sekunden, 15 Sekunden - je nach Level mit oder ohne Knie am Boden. Du veränderst die Breite des Griffes und Handstellung mehrmals. Zwischen den Durchgängen 30 Sekunden Pause 
EINHEIT B: schräge Klimmzüge
15 Sekunden, 30 Sekunden, 45 Sekunden 60 Sekunden, 45 Sekunden, 30 Sekunden, 15 Sekunden – je nach Level Schräglage einstellen. Du veränderst die Breite, Griff und Finger zum Körper bzw. weg vom Körper mehrmals. Zwischen den Durchgängen 30 Sekunden Pause
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#frischluftfitnessNOE #nothingcanstopus #tullnanderdonau
#powertraining #outdoortraining #frischluftfitness #frischluftoutdoorfitnessworld #outdoorfitness #fitforfun #nature #trainingindernatur #fitwerden #fridayworkout #niederösterreich #trainingsplan #challenge  #bootcamp

Tag 3: Arme 💪🏻
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Und los gehts! 🤩
EINHEIT A: Liegestütz
15 Sekunden, 30 Sekunden, 45 Sekunden 60 Sekunden, 45 Sekunden, 30 Sekunden, 15 Sekunden - je nach Level mit oder ohne Knie am Boden. Du veränderst die Breite des Griffes und Handstellung mehrmals. Zwischen den Durchgängen 30 Sekunden Pause
EINHEIT B: schräge Klimmzüge
15 Sekunden, 30 Sekunden, 45 Sekunden 60 Sekunden, 45 Sekunden, 30 Sekunden, 15 Sekunden – je nach Level Schräglage einstellen. Du veränderst die Breite, Griff und Finger zum Körper bzw. weg vom Körper mehrmals. Zwischen den Durchgängen 30 Sekunden Pause
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#frischluftfitnessNOE #nothingcanstopus #tullnanderdonau
#powertraining #outdoortraining #frischluftfitness #frischluftoutdoorfitnessworld #outdoorfitness #fitforfun #nature #trainingindernatur #fitwerden #fridayworkout #niederösterreich #trainingsplan #challenge #bootcamp

37 0 21 July, 2019
I heard that Friday’s is about hanging out with friends, having fun .. and that’s wat we did! 🤷🏻‍♀️🤷🏻‍♂️ Right!! @mandar62 #pilatespartner 🤪 ....
#weekendscenes #fridayworkout #latepost #partnerworkout #core #strength #pilates #buddy #fun #motivation #dontmissyourworkout #positivereminder #happysunday #instafam 🙌🏻

I heard that Friday’s is about hanging out with friends, having fun .. and that’s wat we did! 🤷🏻‍♀️🤷🏻‍♂️ Right!! @mandar62 #pilatespartner 🤪 ....
#weekendscenes #fridayworkout #latepost #partnerworkout #core #strength #pilates #buddy #fun #motivation #dontmissyourworkout #positivereminder #happysunday #instafam 🙌🏻

172 5 21 July, 2019
🔵More laughs than your usual Happy Hour! 🔴We had a ton of fun breaking a sweat and breaking down barriers. Thanks to all who participated and to all our hardworking staff! ☀️Summer Days Undokai is a wrap 🌯👏 See you at the next!
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#teamwork #teambuilding #teambuildinggames #teambuildingevent #undokai #undokaiya #redvsblue #gametime #funfunfun #fieldday #fridayworkout #fridayfunday #runrunrun #bocceball

🔵More laughs than your usual Happy Hour! 🔴We had a ton of fun breaking a sweat and breaking down barriers. Thanks to all who participated and to all our hardworking staff! ☀️Summer Days Undokai is a wrap 🌯👏 See you at the next!
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#teamwork #teambuilding #teambuildinggames #teambuildingevent #undokai #undokaiya #redvsblue #gametime #funfunfun #fieldday #fridayworkout #fridayfunday #runrunrun #bocceball

15 0 21 July, 2019
We are essentially a combination of the people we surround ourselves with. 🌈 So choose wisely. 
Surround yourself with people who support you, motivate you, and encourage you. 💗

Thankful for this one who is willing to get a workout in with me before we go and have our fun! 🤩

We are essentially a combination of the people we surround ourselves with. 🌈 So choose wisely.
Surround yourself with people who support you, motivate you, and encourage you. 💗

Thankful for this one who is willing to get a workout in with me before we go and have our fun! 🤩

31 1 20 July, 2019
Join me for Buggy Beat every Monday and Fridays 10.30 am at North Lake, South Hill Park, Bracknell. First session free then £5 per adult. Older siblings welcome. Open to all parents, grandparents and carers looking after a little one in a buggy. All Abilities, fun and friendly. Please comment below or message me for more information. @buggybeat1 #buggybeat #buggyfitness #crosstraining #mumfit #fitmumuk #tots #babyfun #fridayworkout #motherandbaby #fridaymorning #personaltrainer #fitfamuk #willingspiritexercise #bracknell #buggyclass #mums #tots #babies #grandparents #nanas #mumsofinstagram #dadsofinstagram #nansofinstagram #familyfitness #funandfriendly #outdoorworkout #outsideworkout #mondayworkout #buggyworkout #mondayworkout #fitnessforall

Join me for Buggy Beat every Monday and Fridays 10.30 am at North Lake, South Hill Park, Bracknell. First session free then £5 per adult. Older siblings welcome. Open to all parents, grandparents and carers looking after a little one in a buggy. All Abilities, fun and friendly. Please comment below or message me for more information. @buggybeat1 #buggybeat #buggyfitness #crosstraining #mumfit #fitmumuk #tots #babyfun #fridayworkout #motherandbaby #fridaymorning #personaltrainer #fitfamuk #willingspiritexercise #bracknell #buggyclass #mums #tots #babies #grandparents #nanas #mumsofinstagram #dadsofinstagram #nansofinstagram #familyfitness #funandfriendly #outdoorworkout #outsideworkout #mondayworkout #buggyworkout #mondayworkout #fitnessforall

9 1 20 July, 2019
Yuukkkk yang lainnnn ... Katanya mau ikutan ...
..
.. biar enggak sendirian Saya ...
.lumayan #combomoves 3 repetition clossing with rowing 4 interval = 2000m-12.25min 1500m-under 9min 1000m-under 6min 500m-2,33min ..
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.#notBad laaahhh .
.#FridayWorkOut with #ViPr @fitnessfirst_id #FitnessFirstSenayanCity  @mikomunir #PersonTrainer #PTGalak #NSWorkOut #NiekSoerWorkOut

Yuukkkk yang lainnnn ... Katanya mau ikutan ...
..
.. biar enggak sendirian Saya ...
.lumayan #combomoves 3 repetition clossing with rowing 4 interval = 2000m-12.25min 1500m-under 9min 1000m-under 6min 500m-2,33min ..
.
. #notBad laaahhh .
. #FridayWorkOut with #ViPr @fitnessfirst_id #FitnessFirstSenayanCity @mikomunir #PersonTrainer #PTGalak #NSWorkOut #NiekSoerWorkOut

67 7 20 July, 2019
It’s humid.... we finished dripping with sweat. But we finished HARD! Loved my kickboxers! #kickboxing #groupfitness #fridayworkout

It’s humid.... we finished dripping with sweat. But we finished HARD! Loved my kickboxers! #kickboxing #groupfitness #fridayworkout

20 2 20 July, 2019
It’s humid.... we finished dripping with sweat. But we finished HARD! Loved my kickboxers! #kickboxing #groupfitness #fridayworkout

It’s humid.... we finished dripping with sweat. But we finished HARD! Loved my kickboxers! #kickboxing #groupfitness #fridayworkout

23 0 20 July, 2019
Bereit für den 2. Tag? 😉
Heute ist Ausdauertraining angesagt! 🏊🏻‍♂️🚴🏼‍♀️🏃🏽‍♀️
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Wer macht mit bei unserem bootcamp?
Ihr könnt jeden Tag los legen! Startet einfach mit dem ersten Tag!
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Tag 2: Ausdauer/Dehnen 
EINHEIT A:
Mindestens 1h Ausdauersport deiner Wahl, Rad, Lauf, Inlineskaten, Wandern, Schwimmen
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EINHEIT B:
30 Minuten: Dehnen Oberkörper
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#frischluftfitnessNOE #nothingcanstopus #tullnanderdonau
#powertraining #outdoortraining #frischluftfitness #frischluftoutdoorfitnessworld #outdoorfitness #fitforfun #nature #trainingindernatur #fitwerden #fridayworkout #niederösterreich #trainingsplan #challenge  #bootcamp

Bereit für den 2. Tag? 😉
Heute ist Ausdauertraining angesagt! 🏊🏻‍♂️🚴🏼‍♀️🏃🏽‍♀️
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Wer macht mit bei unserem bootcamp?
Ihr könnt jeden Tag los legen! Startet einfach mit dem ersten Tag!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Tag 2: Ausdauer/Dehnen
EINHEIT A:
Mindestens 1h Ausdauersport deiner Wahl, Rad, Lauf, Inlineskaten, Wandern, Schwimmen
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EINHEIT B:
30 Minuten: Dehnen Oberkörper
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#frischluftfitnessNOE #nothingcanstopus #tullnanderdonau
#powertraining #outdoortraining #frischluftfitness #frischluftoutdoorfitnessworld #outdoorfitness #fitforfun #nature #trainingindernatur #fitwerden #fridayworkout #niederösterreich #trainingsplan #challenge #bootcamp

35 0 20 July, 2019
You know I had to turn up to some gangsta shit !!! We got it in late again ! 😂😂😂🦍🦍🦍#fridayworkout #friday #runitupfitness #ironblewis #widegrippullups #heavyweightlifting #indyexercise #people #blackfitnesstoday #ebonyfitness

You know I had to turn up to some gangsta shit !!! We got it in late again ! 😂😂😂🦍🦍🦍 #fridayworkout #friday #runitupfitness #ironblewis #widegrippullups #heavyweightlifting #indyexercise #people #blackfitnesstoday #ebonyfitness

30 13 20 July, 2019
Thrusters.🏋️‍♀️ Love Or Hate? 💥
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#suncitycrossfit #thruster #fridayworkout

Thrusters.🏋️‍♀️ Love Or Hate? 💥
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#suncitycrossfit #thruster #fridayworkout

18 2 20 July, 2019
The more man meditates upon good thoughts, the better will be his world and the world at large. ~ Confucius

Join our #breathingfitnessclass here in @anytimefitnessitpark - 
Friday • 8pm
See yah! 😘🖖💜💤✨🌜🌃🔕✴📴📵💯🆒🔴 #anytimefitnessitpark 
#Happiness
#relaxation 
#Nirvana 
#Tuki
#gymbuddies 
#anytimefitness 
#ITPark
#wellness
#fridayworkout
#workout 
#gymbuddies 
#fitness 
#fitnessgoals 
#Chillday 
#itsmorefunincebu
#chilloutmusic
#positivevibes 
#breathright
#stressfree
#breathingfitness

The more man meditates upon good thoughts, the better will be his world and the world at large. ~ Confucius

Join our #breathingfitnessclass here in @anytimefitnessitpark -
Friday • 8pm
See yah! 😘🖖💜💤✨🌜🌃🔕✴📴📵💯🆒🔴 #anytimefitnessitpark
#Happiness
#relaxation
#Nirvana
#Tuki
#gymbuddies
#anytimefitness
#ITPark
#wellness
#fridayworkout
#workout
#gymbuddies
#fitness
#fitnessgoals
#Chillday
#itsmorefunincebu
#chilloutmusic
#positivevibes
#breathright
#stressfree
#breathingfitness

14 1 20 July, 2019
•• 𝗙𝗶𝗹𝘁𝗵𝘆 𝗙𝗶𝗳𝘁𝘆 ••
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a workout inspired by @daniellewaltman that about murdered me today!
•
50 straight leg deadlifts
50 tricep dips
50 kettle bell swings (with an @evolvedmotion EmPack by @emilyschromm)
50 burpees (the nail in my coffin)
50 sec scissor kicks
•
do you listen to music when you workout?

i don’t because i always want to sing so i lose track of reps OR the “right” song never comes on and it frustrates me. but I can listen to podcast 😏

living breathing contradiction? 🙋🏻‍♀️

•• 𝗙𝗶𝗹𝘁𝗵𝘆 𝗙𝗶𝗳𝘁𝘆 ••
.
a workout inspired by @daniellewaltman that about murdered me today!

50 straight leg deadlifts
50 tricep dips
50 kettle bell swings (with an @evolvedmotion EmPack by @emilyschromm)
50 burpees (the nail in my coffin)
50 sec scissor kicks

do you listen to music when you workout?

i don’t because i always want to sing so i lose track of reps OR the “right” song never comes on and it frustrates me. but I can listen to podcast 😏

living breathing contradiction? 🙋🏻‍♀️

160 31 20 July, 2019
For beautiful eyes, look for the good in others; for beautiful lips, speak only words of kindness; and for poise, walk with the knowledge that you are never alone. ~ Audrey Hepburn

Join our Basic Step Aero Class here at @anytimefitnessitpark
Monday • 7:00pm
Wednesday • 8:00am 
Friday • 7:00pm 🙌 📸💫💖🌟🎉💃❤🎬🎥🎶✨ #ilovestep 
#aerobics 
#aerodance 
#workout 
#anytimefitnessitpark
#AFCebuITPark 
#dancedancedance 
#dancefitness 
#lovely 
#fridaymotivation
#fitness 
#fridayworkout
#calories 
#itsmorefunincebu
#fitnessmotivation 
#fitnesscoach 
#buddies 
#friends 
#gymbuddies 
#gym 
#activelifestyle
#anytimefitness
#cebuitpark
#itsmorefunincebu
#yesgo

Music by: www.yesfitnessmusic.com

For beautiful eyes, look for the good in others; for beautiful lips, speak only words of kindness; and for poise, walk with the knowledge that you are never alone. ~ Audrey Hepburn

Join our Basic Step Aero Class here at @anytimefitnessitpark
Monday • 7:00pm
Wednesday • 8:00am
Friday • 7:00pm 🙌 📸💫💖🌟🎉💃❤🎬🎥🎶✨ #ilovestep
#aerobics
#aerodance
#workout
#anytimefitnessitpark
#AFCebuITPark
#dancedancedance
#dancefitness
#lovely
#fridaymotivation
#fitness
#fridayworkout
#calories
#itsmorefunincebu
#fitnessmotivation
#fitnesscoach
#buddies
#friends
#gymbuddies
#gym
#activelifestyle
#anytimefitness
#cebuitpark
#itsmorefunincebu
#yesgo

Music by: www.yesfitnessmusic.com

11 0 20 July, 2019
Teaching is a very noble profession that shapes the character, caliber, and future of an individual. If the people remember me as a good teacher, that will be the biggest honour for me. ~ A. P. J. Abdul Kalam

Yeyyyyyy! The Power Quadro stayed for PoundFit Class!!! You now know how is it to be a Pound #rockstar yeah??? Join the class again next week... See yah! 
We're making noise at Holiday Gym & Spa every Tuesday & Friday - 4:30 pm... See yah! 🤘💜⚡🎶🥁🏳️‍🌈📸🎉💥 #PoundPosse
#Poundfitness
#Poundfit 
#MAKENOISE 
#pound 
#gymbuddies
#RockoutWorkout 
#ripstix
#poundph 
#SweatSculptRock
#fridaymotivation
#hgs 
#HolidayGymAndSpa
#itsmorefunincebu 
#fitnessrebel
#totalbodyworkout 
#activelifestyle
#workout 
#gym #fit
#squats
#lunges
#fridayworkout
#onebeatheardaroundtheworld
#grateful

Teaching is a very noble profession that shapes the character, caliber, and future of an individual. If the people remember me as a good teacher, that will be the biggest honour for me. ~ A. P. J. Abdul Kalam

Yeyyyyyy! The Power Quadro stayed for PoundFit Class!!! You now know how is it to be a Pound #rockstar yeah??? Join the class again next week... See yah!
We're making noise at Holiday Gym & Spa every Tuesday & Friday - 4:30 pm... See yah! 🤘💜⚡🎶🥁🏳️‍🌈📸🎉💥 #PoundPosse
#Poundfitness
#Poundfit
#MAKENOISE
#pound
#gymbuddies
#RockoutWorkout
#ripstix
#poundph
#SweatSculptRock
#fridaymotivation
#hgs
#HolidayGymAndSpa
#itsmorefunincebu
#fitnessrebel
#totalbodyworkout
#activelifestyle
#workout
#gym #fit
#squats
#lunges
#fridayworkout
#onebeatheardaroundtheworld
#grateful

7 0 20 July, 2019
People are basically the same the world over. Everybody wants the same things - to be happy, to be healthy, to be at least reasonably prosperous, and to be secure. They want friends, peace of mind, good family relationships, and hope that tomorrow is going to be even better than today. ~ Zig Ziglar

Look who's back??? It's their second Step Aero dance class experience. Thank you!
Ms Maribel. Ms. Marsha. Ms Bernadette &
Ms. Mariam - The Dancerous!!!
Dancing is her passion... It shows. ❤

Join us!!! Here at HOLIDAY GYM AND SPA
THURSDAYS | 3:30PM 
FRIDAYS | 2:30PM
See you! 📸💫💖🌟🎉💃❤👏💥💫📽 🎶🎬 #ilovestep 
#stepaerobics 
#aerobics 
#aerodance 
#workout 
#holidaygymspa 
#HGS 
#dancedancedance 
#dancefitness 
#lovely 
#fridayworkout
#fitness 
#fridaymotivation
#friday
#calories 
#itsmorefunincebu
#fitnessmotivation 
#fitnesscoach 
#instructor 
#buddies 
#friends 
#gymbuddies 
#lifestyle 
#gym 
#activelifestyle
#grateful
#yesfitnessmusic

Music by: www.yesfitnessmusic.com

People are basically the same the world over. Everybody wants the same things - to be happy, to be healthy, to be at least reasonably prosperous, and to be secure. They want friends, peace of mind, good family relationships, and hope that tomorrow is going to be even better than today. ~ Zig Ziglar

Look who's back??? It's their second Step Aero dance class experience. Thank you!
Ms Maribel. Ms. Marsha. Ms Bernadette &
Ms. Mariam - The Dancerous!!!
Dancing is her passion... It shows. ❤

Join us!!! Here at HOLIDAY GYM AND SPA
THURSDAYS | 3:30PM
FRIDAYS | 2:30PM
See you! 📸💫💖🌟🎉💃❤👏💥💫📽 🎶🎬 #ilovestep
#stepaerobics
#aerobics
#aerodance
#workout
#holidaygymspa
#HGS
#dancedancedance
#dancefitness
#lovely
#fridayworkout
#fitness
#fridaymotivation
#friday
#calories
#itsmorefunincebu
#fitnessmotivation
#fitnesscoach
#instructor
#buddies
#friends
#gymbuddies
#lifestyle
#gym
#activelifestyle
#grateful
#yesfitnessmusic

Music by: www.yesfitnessmusic.com

15 2 20 July, 2019
Who’s in your workout crew? Tag your friends who you want to get strong with.
Its a lot easier to go hard if you workout with friends!
This group is a one fun! @d.fourth @_call_me_neri @eckaboomskie @miguelguila @jownkristel @lovieamz @ladyreanda #coachgsquad 😊💪🏼💪🏼💪🏼
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#workoutcrew #fridayworkout #coachghatsquad #workout #weekendworkout #gymtime #gym #boxing #boxingtraining #kickboxing #kickboxingworkout #weekend #friyay #weekendhustle #coach #personaltrainer #kickboxingtrainer #fitnesstrainer #dubailife #dubaiexpats #igersdxb #igers

Who’s in your workout crew? Tag your friends who you want to get strong with.
Its a lot easier to go hard if you workout with friends!
This group is a one fun! @d.fourth @_call_me_neri @eckaboomskie @miguelguila @jownkristel @lovieamz @ladyreanda #coachgsquad 😊💪🏼💪🏼💪🏼
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#workoutcrew #fridayworkout #coachghatsquad #workout #weekendworkout #gymtime #gym #boxing #boxingtraining #kickboxing #kickboxingworkout #weekend #friyay #weekendhustle #coach #personaltrainer #kickboxingtrainer #fitnesstrainer #dubailife #dubaiexpats #igersdxb #igers

17 0 20 July, 2019
Pushing through the pain
Well the reward is on the other side!
#legday #fridayworkout #bringiton #teambringitteamrock #beastiscomingbackharderthanbefore

Pushing through the pain
Well the reward is on the other side!
#legday #fridayworkout #bringiton #teambringitteamrock #beastiscomingbackharderthanbefore

56 2 20 July, 2019
Friday Night Follies at Genesis 
Pound Class brings out the crazy😆

#livehappy #poundfit #ripstixmania #poundtothebeatofyourheart #limaohio #fridayworkout

Friday Night Follies at Genesis
Pound Class brings out the crazy😆

#livehappy #poundfit #ripstixmania #poundtothebeatofyourheart #limaohio #fridayworkout

22 2 20 July, 2019
•
I’m not gonna lie, this week has been a struggle. I’ve been in a major funk, not feeling the best, skipped the gym 2 days & ate like crap. Anyone that knows me, knows that’s not like me. By Thursday I knew I needed to make a change so I texted my Coach & with a little extra push, I was able to get back on track & finish out the week stronger than I started. 💪🏼 — 📸: @brandon_hightower_
•
•
•
•


I’m not gonna lie, this week has been a struggle. I’ve been in a major funk, not feeling the best, skipped the gym 2 days & ate like crap. Anyone that knows me, knows that’s not like me. By Thursday I knew I needed to make a change so I texted my Coach & with a little extra push, I was able to get back on track & finish out the week stronger than I started. 💪🏼 — 📸: @brandon_hightower_



110 6 20 July, 2019
Not been satisfied with the last few days, but just got it done what I do on Friday. #flexfriday #legday #instafitness #seattle #gains #fridayworkout #시애틀 #하체 #만족스럽진않지만 #할껀했다

Not been satisfied with the last few days, but just got it done what I do on Friday. #flexfriday #legday #instafitness #seattle #gains #fridayworkout #시애틀 #하체 #만족스럽진않지만 #할껀했다

21 6 20 July, 2019
30 minute kettlebell circuit. I warmed up with a couple of glute activation exercises and lunges. 
I wasn’t feeling that motivated to go to the gym today but I’m glad I did because I felt so great afterwards! .
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#killerworkout #legdayworkout #kettlebellworkout #kettlebellsquats #kettlebelldeadlifts #kettlebellswings #kettlebellexercises #planetfitness #templetexas #fridayworkout #fridaymotivation #fitmoms #fitmomlife #fitnessjourney #strongwomen #soberandstrong #recreateyourself #gymmotivation #becomebetter #fitandstrong #strongereveryday ##fueledby1upnutrition #1upnutrition @1upnutrition

30 minute kettlebell circuit. I warmed up with a couple of glute activation exercises and lunges.
I wasn’t feeling that motivated to go to the gym today but I’m glad I did because I felt so great afterwards! .
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#killerworkout #legdayworkout #kettlebellworkout #kettlebellsquats #kettlebelldeadlifts #kettlebellswings #kettlebellexercises #planetfitness #templetexas #fridayworkout #fridaymotivation #fitmoms #fitmomlife #fitnessjourney #strongwomen #soberandstrong #recreateyourself #gymmotivation #becomebetter #fitandstrong #strongereveryday # #fueledby1upnutrition #1upnutrition @1upnutrition

43 2 20 July, 2019
#legsday✔️ #hacksquat #fridayworkout #partnersworkout #motivadoalcien #nolimit
Cerrando la semana Motivado al cien
#nitraflexpreworkout

#legsday✔️ #hacksquat #fridayworkout #partnersworkout #motivadoalcien #nolimit
Cerrando la semana Motivado al cien
#nitraflexpreworkout

10 0 20 July, 2019
#FridayWorkout out for a #run. Not bad considering it was 95 degrees. #fitness #health #goals #determination

#FridayWorkout out for a #run. Not bad considering it was 95 degrees. #fitness #health #goals #determination

4 0 20 July, 2019
Me time is the best time 💕 A long workout tonight, ran half a mile (under five minutes 🙌) and then an hour of full body. Felt so so so good to just let the week go and work it out 💕 Happy Friday, hope everyone has an amazing weekend! 
#fridayworkout #selflove #alonetime #metime #lovemyself #flexfriday #girlswhosweat #girlswithmuscles #girlswhoworkout #fitspo #fitspolife #fitsta #fitgram #cardio #fullbodyday #fullbodyworkout #activewear #activewearfashion #jfitnesswear #tyc #tilyoucollapse

Me time is the best time 💕 A long workout tonight, ran half a mile (under five minutes 🙌) and then an hour of full body. Felt so so so good to just let the week go and work it out 💕 Happy Friday, hope everyone has an amazing weekend!
#fridayworkout #selflove #alonetime #metime #lovemyself #flexfriday #girlswhosweat #girlswithmuscles #girlswhoworkout #fitspo #fitspolife #fitsta #fitgram #cardio #fullbodyday #fullbodyworkout #activewear #activewearfashion #jfitnesswear #tyc #tilyoucollapse

39 3 20 July, 2019

Top #fridayworkout posts

getting that summer body ☀️#fridayworkout

getting that summer body ☀️ #fridayworkout

595 4 12 July, 2019
Is that the weekend we see over there. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Don’t forget you have until 8pm tonight to win our ultimate stack so if you haven’t entered already you should... ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
#wearehalfhuman #dedicatedtoyourbestworkout #halfhuman #Fridayworkout #fridayworkouts #gymwear #gymwears #gymwearonline #gymweartoday #gymwearforlifters #gymwearallday #GymWearFashion #gymwearaddicts #gymwearaddict #gymwearshop #fitnessbrand #fitness #gym #gymapparel #fitnesssupplements #gymsupplements #gymsupplement #fitnessmotivation

Is that the weekend we see over there. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Don’t forget you have until 8pm tonight to win our ultimate stack so if you haven’t entered already you should... ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
#wearehalfhuman #dedicatedtoyourbestworkout #halfhuman #Fridayworkout #fridayworkouts #gymwear #gymwears #gymwearonline #gymweartoday #gymwearforlifters #gymwearallday #GymWearFashion #gymwearaddicts #gymwearaddict #gymwearshop #fitnessbrand #fitness #gym #gymapparel #fitnesssupplements #gymsupplements #gymsupplement #fitnessmotivation

905 3 12 July, 2019
👊CORE WORKOUT👊
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If you’ve seen my stories you’ll know that I recently started doing @joinbeckylewis 8wk daily ab challenge. I needed help staying accountable☹️ cause I wasn’t being consistent enough on my own! 
Somehow I got 3 days behind so I decided instead of doing 4 sets of each exercise 20 reps which I didn’t have the time for I did 4 sets 30 sec work of each exercise and 10 sec rest in between!
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🔥Inchworm Mtn climbers 30 sec work 10sec rest
🔥Lateral bear crawl 30 sec work 10 sec rest
🔥Alternating leg raise (don’t know what they are called but that’s what I’m going to ca them😂) 30 sec work 10 sec rest -
Ps those lateral bear crawls are a lot harder then they look and apparently I’m not so coordinated 😂🔥
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📌SAVE📌 give it a try let me know how it goes!
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Hope everyone is having a Good Friday! So far and staying accountable💪🏼👊
Today is my youngest birthday 🎂 so I’ve got quite the busy day planned! Farewell Lunch date with my students then nap 😴 for ruby not me 😂I wish!!
then going to the movies 🎥 then a dinner date tonight!!
What’s everyone up to today?
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#coreexercises #abs #abworkout #workoutvideo #stayingaccountable #determination #abchallenge #fitmomof2 #fitover30 #mariunfiltered #fridayfeels #fridayworkout

👊CORE WORKOUT👊
-
If you’ve seen my stories you’ll know that I recently started doing @joinbeckylewis 8wk daily ab challenge. I needed help staying accountable☹️ cause I wasn’t being consistent enough on my own!
Somehow I got 3 days behind so I decided instead of doing 4 sets of each exercise 20 reps which I didn’t have the time for I did 4 sets 30 sec work of each exercise and 10 sec rest in between!
-
🔥Inchworm Mtn climbers 30 sec work 10sec rest
🔥Lateral bear crawl 30 sec work 10 sec rest
🔥Alternating leg raise (don’t know what they are called but that’s what I’m going to ca them😂) 30 sec work 10 sec rest -
Ps those lateral bear crawls are a lot harder then they look and apparently I’m not so coordinated 😂🔥
-
📌SAVE📌 give it a try let me know how it goes!
-
Hope everyone is having a Good Friday! So far and staying accountable💪🏼👊
Today is my youngest birthday 🎂 so I’ve got quite the busy day planned! Farewell Lunch date with my students then nap 😴 for ruby not me 😂I wish!!
then going to the movies 🎥 then a dinner date tonight!!
What’s everyone up to today?
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#coreexercises #abs #abworkout #workoutvideo #stayingaccountable #determination #abchallenge #fitmomof2 #fitover30 #mariunfiltered #fridayfeels #fridayworkout

1,074 44 7 June, 2019
Sometimes a workout is challenging or tough and that is exactly what I needed today! I love that @f45kirkland is always changing up my workout to keep me working hard. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
@f45kirkland @f45_training #f45 #f45force #teamtraining #lifechanging #f45kirkland #workout #fridayworkout #brandambassador #sweatissexy #sweatygirl

Sometimes a workout is challenging or tough and that is exactly what I needed today! I love that @f45kirkland is always changing up my workout to keep me working hard. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
@f45kirkland @f45_training #f45 #f45force #teamtraining #lifechanging #f45kirkland #workout #fridayworkout #brandambassador #sweatissexy #sweatygirl

1,121 2 23 hours ago
Different stores. Different packaging. Same Crunchy Cookie!! Where do you buy your Complete Crunchy Cookie Cookies? Team #Walmart or Team #Target

Different stores. Different packaging. Same Crunchy Cookie!! Where do you buy your Complete Crunchy Cookie Cookies? Team #Walmart or Team #Target

2,680 161 31 May, 2019
Slide down into Friday 🙌 delicious Friday wall + chair stretch routine 😃enjoy 😘
.
Have a wonderful Friday dear friends 😘
.
#fridaymood😎 #fridayrelax #stretchingroutine #stretchtherapy #fridayworkout #feelinggoodtoday #homeworkouts_4u #homeexercises #wallexercises #equitness #beequitness

Slide down into Friday 🙌 delicious Friday wall + chair stretch routine 😃enjoy 😘
.
Have a wonderful Friday dear friends 😘
.
#fridaymood😎 #fridayrelax #stretchingroutine #stretchtherapy #fridayworkout #feelinggoodtoday #homeworkouts_4u #homeexercises #wallexercises #equitness #beequitness

698 110 21 June, 2019
Practice🏋️‍♀️🌟#fridayworkout

Practice🏋️‍♀️🌟 #fridayworkout

1,172 23 14 June, 2019
Friday training done ✅
Workout below...
Deadlift (main focus of the session) 10+ sets! rep range depended on weight. 
Plyometric Lunges 10x7
Glute kick backs 10x7
Leg extensions 10x7
Adductor 20x5
Abductor 20x5
1 mile walk on the curve treadmill. #flexfriday #fridayworkout #deadlift #deadlifts #functionaltraining #functionalfitness #functionalstrength #neatup247 #fridayvibes😎 #housemusic #healthandfitness #lowerbodyworkout

Friday training done ✅
Workout below...
Deadlift (main focus of the session) 10+ sets! rep range depended on weight.
Plyometric Lunges 10x7
Glute kick backs 10x7
Leg extensions 10x7
Adductor 20x5
Abductor 20x5
1 mile walk on the curve treadmill. #flexfriday #fridayworkout #deadlift #deadlifts #functionaltraining #functionalfitness #functionalstrength #neatup247 #fridayvibes😎 #housemusic #healthandfitness #lowerbodyworkout

314 1 12 July, 2019