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Not every workout needs to be hard as hell, lungs a blazzin, can’t breath, sweating your buns off, push it to the limits and lift heavy as possible. I always give myself at least one or two days day a week of active recovery. I get in the gym and focus on movement. A low intensity workout that includes mobility, stretching, core and a few exercises strung together and done at a moderate pace. Here’s an example: 
EMOM x30 (5 total rounds) 
Minute 1- :45 bike (or run/row/jump rope) 
Minute 2- 15 Kettlbell Swings 
Minute 3- :30 Alternating Single Leg V-Ups 
Minute 4- :45 Side Plank (right) 
Minute 5- :45 Side Plank (left) .
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You might choose yoga 🧘🏼‍♀️ or biking or walking. Do something active but not your usual routine that includes the heavy strength training. Let your body actively rest for a few days a week. If you’re not someone who usually stretches and works on your range of motion (mobility) this might be something you need to focus on more. Add it in! It will decrease the risk of injury and you’ll overall feel way better! .
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#risefitness #justmove #1stphorm #1stphormathletesearch @1stphorm #legionofboom #igfitness #sundayfunday #vibes #sundayvibes #train #personaltrainer #transform
Not every workout needs to be hard as hell, lungs a blazzin, can’t breath, sweating your buns off, push it to the limits and lift heavy as possible. I always give myself at least one or two days day a week of active recovery. I get in the gym and focus on movement. A low intensity workout that includes mobility, stretching, core and a few exercises strung together and done at a moderate pace. Here’s an example: EMOM x30 (5 total rounds) Minute 1- :45 bike (or run/row/jump rope) Minute 2- 15 Kettlbell Swings Minute 3- :30 Alternating Single Leg V-Ups Minute 4- :45 Side Plank (right) Minute 5- :45 Side Plank (left) . . You might choose yoga 🧘🏼‍♀️ or biking or walking. Do something active but not your usual routine that includes the heavy strength training. Let your body actively rest for a few days a week. If you’re not someone who usually stretches and works on your range of motion (mobility) this might be something you need to focus on more. Add it in! It will decrease the risk of injury and you’ll overall feel way better! . . #risefitness  #justmove  #1stphorm  #1stphormathletesearch  @1stphorm #legionofboom  #igfitness  #sundayfunday  #vibes  #sundayvibes  #train  #personaltrainer  #transform 
Friday #WOD 5 rounds // swipe 👉🏻
1️⃣2️⃣BB Goodmornings.
8️⃣Inverted Rows.
8️⃣BB Squat Cleans.
8️⃣DB Rows.
1️⃣2️⃣DB or KB Side Crunch.
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#gymlife #gymrat #workout #getfit #justdoit #bodybuilding #fitspo #fitness #fitspiration #cardio #ripped #gym #crossfit #beachbody #exercise #shredded #abs #getfit #sixpack #weightloss #aesthetic #eatclean #6pack #igfitness #igdaily #weightloss #weighlossjourney #motivation #igfitness
Friday #WOD  5 rounds // swipe 👉🏻 1️⃣2️⃣BB Goodmornings. 8️⃣Inverted Rows. 8️⃣BB Squat Cleans. 8️⃣DB Rows. 1️⃣2️⃣DB or KB Side Crunch. . . . #gymlife  #gymrat  #workout  #getfit  #justdoit  #bodybuilding  #fitspo  #fitness  #fitspiration  #cardio  #ripped  #gym  #crossfit  #beachbody  #exercise  #shredded  #abs  #getfit  #sixpack  #weightloss  #aesthetic  #eatclean  #6pack  #igfitness  #igdaily  #weightloss  #weighlossjourney  #motivation  #igfitness 
One of my favorite ELEVATED supersets... You can use a KB, DB or Barbell for these. Focus on going slow, activating those glutes, keeping that back and spine nice and strong (flat) and standing tall in between reps. Aim for 10-12 reps on both on each leg. #buttstuff #nothighgapshere #hustleforthemuscle #fitness #womenwholift #gymlife #gymrat #workout #getfit #justdoit #bodybuilding #fitspo #fitness #fitspiration #cardio #ripped #gym #crossfit #beachbody #exercise #shredded #abs #getfit #sixpack #weightloss #aesthetic #eatclean #6pack #igfitness #igdaily #weightloss #weighlossjourney #motivation #igfitness
One of my favorite ELEVATED supersets... You can use a KB, DB or Barbell for these. Focus on going slow, activating those glutes, keeping that back and spine nice and strong (flat) and standing tall in between reps. Aim for 10-12 reps on both on each leg. #buttstuff  #nothighgapshere  #hustleforthemuscle  #fitness  #womenwholift  #gymlife  #gymrat  #workout  #getfit  #justdoit  #bodybuilding  #fitspo  #fitness  #fitspiration  #cardio  #ripped  #gym  #crossfit  #beachbody  #exercise  #shredded  #abs  #getfit  #sixpack  #weightloss  #aesthetic  #eatclean  #6pack  #igfitness  #igdaily  #weightloss  #weighlossjourney  #motivation  #igfitness 
Tuesday “move” day! 
5 rounds.
-BB or DB power clean + push press.
***increase weight each round.
***10reps/8/6/4/2reps.
-10 rollups.
-8 weighted split lunges (each leg). -12 DB Incline Press.
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#gymlife #gymrat #workout #getfit #justdoit #bodybuilding #fitspo #fitness #fitspiration #cardio #ripped #gym #crossfit #beachbody #exercise #shredded #abs #getfit #sixpack #weightloss #aesthetic #eatclean #6pack #igfitness #igdaily #weightloss #weighlossjourney #motivation #igfitness
Tuesday “move” day! 5 rounds. -BB or DB power clean + push press. ***increase weight each round. ***10reps/8/6/4/2reps. -10 rollups. -8 weighted split lunges (each leg). -12 DB Incline Press. . . . #gymlife  #gymrat  #workout  #getfit  #justdoit  #bodybuilding  #fitspo  #fitness  #fitspiration  #cardio  #ripped  #gym  #crossfit  #beachbody  #exercise  #shredded  #abs  #getfit  #sixpack  #weightloss  #aesthetic  #eatclean  #6pack  #igfitness  #igdaily  #weightloss  #weighlossjourney  #motivation  #igfitness 
Kids are back in school 🙌
Summer s’mores and too much 🍕🍦🍭are winding down 👋
And we’ve got some priorities that may have taken a back seat for a few months (aka - our health) to catch up on 🏃🏻‍♀️
So what are we going to do about it? What ACTION PLAN are we taking? 
Doing nothing is moving backwards....doing even one little thing is moving forward! 
What’s something you are starting? 👉 If you’re in Baker, we’ve got experienced trainers who work with you to meet your goals. We’re about bringing out the best in you in all areas! We look forward to seeing you at Rise Fitness next week! You can sign up and pay on your first day
Kids are back in school 🙌 Summer s’mores and too much 🍕🍦🍭are winding down 👋 And we’ve got some priorities that may have taken a back seat for a few months (aka - our health) to catch up on 🏃🏻‍♀️ So what are we going to do about it? What ACTION PLAN are we taking? Doing nothing is moving backwards....doing even one little thing is moving forward! What’s something you are starting? 👉 If you’re in Baker, we’ve got experienced trainers who work with you to meet your goals. We’re about bringing out the best in you in all areas! We look forward to seeing you at Rise Fitness next week! You can sign up and pay on your first day
Monday Motivation👇🏻 “I can tell everything I need to know about someone based on their excuses.” 💯
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👉🏻I recently just had a conversation with a friend who was feeling defeated with her fitness journey. She is struggling to lose weight, but works her ass off during her workouts. Now, this quote doesn’t necessarily reflect her in all aspects, but I wanted her to know not to quit and that got me thinking. 💡

Sometimes life isn’t just as easy as we want it to be. 
Life. Is. Hard. 
Change. Is. Hard. 
Consistency and planning and staying motivated, it’s all hard. 
However, do not feel sorry for yourself. You have it inside you to fuel your own fire 🔥 and damn, that feeling when you do is so empowering. 
Readiness to change is not proven by what we say but determined by what we do. We can always find a reason as to why we can’t do something. But reasons become problems when they turn into excuses. Don’t “excuse” yourself from commitments. Don’t “excuse” yourself from growth. And don’t “excuse” yourself because you’re afraid. It’s fine to be afraid of change, but it’s not an excuse to not try. ⭐️So, write your own story and sell the shit out of it. 
#mondaymotivation #fitness #quotes #model #gymlife #gymrat #workout #getfit #justdoit #bodybuilding #fitspo #fitness #fitspiration #cardio #ripped #gym #crossfit #beachbody #exercise #shredded #abs #getfit #sixpack #aesthetic #eatclean #6pack #igfitness #igdaily #iam1stphorm #1stphorm #1stphormathletesearch #legionofboom
Monday Motivation👇🏻 “I can tell everything I need to know about someone based on their excuses.” 💯 . . 👉🏻I recently just had a conversation with a friend who was feeling defeated with her fitness journey. She is struggling to lose weight, but works her ass off during her workouts. Now, this quote doesn’t necessarily reflect her in all aspects, but I wanted her to know not to quit and that got me thinking. 💡 Sometimes life isn’t just as easy as we want it to be. Life. Is. Hard. Change. Is. Hard. Consistency and planning and staying motivated, it’s all hard. However, do not feel sorry for yourself. You have it inside you to fuel your own fire 🔥 and damn, that feeling when you do is so empowering. Readiness to change is not proven by what we say but determined by what we do. We can always find a reason as to why we can’t do something. But reasons become problems when they turn into excuses. Don’t “excuse” yourself from commitments. Don’t “excuse” yourself from growth. And don’t “excuse” yourself because you’re afraid. It’s fine to be afraid of change, but it’s not an excuse to not try. ⭐️So, write your own story and sell the shit out of it. #mondaymotivation  #fitness  #quotes  #model  #gymlife  #gymrat  #workout  #getfit  #justdoit  #bodybuilding  #fitspo  #fitness  #fitspiration  #cardio  #ripped  #gym  #crossfit  #beachbody  #exercise  #shredded  #abs  #getfit  #sixpack  #aesthetic  #eatclean  #6pack  #igfitness  #igdaily  #iam1stphorm  #1stphorm  #1stphormathletesearch  #legionofboom 
Hump Day WOD 💪🏻🐪💯. #5 total rounds -90sec. Machine of choice (treadmill or elliptical)
-10 DB Curl + Press.
-10 DB Bent Over Rows. -10 DB Push Press.
-10 DB Tricep Extension.
-10 DB Reverse Flyes. -10 Knee to Elbow + PushUp.
-20 Bodyweight Squats.
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.  #gymlife #gymrat #workout #getfit #justdoit #bodybuilding #fitspo #fitness #fitspiration #cardio #ripped #gym #crossfit #beachbody #exercise #shredded #abs #getfit #sixpack #weightloss #aesthetic #eatclean #6pack #igfitness #igdaily #weightloss #weighlossjourney #motivation #igfitness
Hump Day WOD 💪🏻🐪💯. #5  total rounds -90sec. Machine of choice (treadmill or elliptical) -10 DB Curl + Press. -10 DB Bent Over Rows. -10 DB Push Press. -10 DB Tricep Extension. -10 DB Reverse Flyes. -10 Knee to Elbow + PushUp. -20 Bodyweight Squats. . . . #gymlife  #gymrat  #workout  #getfit  #justdoit  #bodybuilding  #fitspo  #fitness  #fitspiration  #cardio  #ripped  #gym  #crossfit  #beachbody  #exercise  #shredded  #abs  #getfit  #sixpack  #weightloss  #aesthetic  #eatclean  #6pack  #igfitness  #igdaily  #weightloss  #weighlossjourney  #motivation  #igfitness 
All with DBs 💪🏻🔥
10 reps of each movement // 3-5 rounds.
-thruster (squat + press).
-pushup (modify on knees).
-sumo goblet squat.
-bent over row.
-curls.
-front raise. -lateral raise.
-rainbow plank (side to side =1)
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#gymlife #gymrat #workout #getfit #justdoit #bodybuilding #fitspo #fitness #fitspiration #cardio #ripped #gym #crossfit #beachbody #exercise #shredded #abs #getfit #sixpack #weightloss #aesthetic #eatclean #6pack #igfitness #igdaily #weightloss #weighlossjourney #motivation #igfitness
All with DBs 💪🏻🔥 10 reps of each movement // 3-5 rounds. -thruster (squat + press). -pushup (modify on knees). -sumo goblet squat. -bent over row. -curls. -front raise. -lateral raise. -rainbow plank (side to side =1) . . #gymlife  #gymrat  #workout  #getfit  #justdoit  #bodybuilding  #fitspo  #fitness  #fitspiration  #cardio  #ripped  #gym  #crossfit  #beachbody  #exercise  #shredded  #abs  #getfit  #sixpack  #weightloss  #aesthetic  #eatclean  #6pack  #igfitness  #igdaily  #weightloss  #weighlossjourney  #motivation  #igfitness 
I saw a quote yesterday and had to re-share it with the rest of the world 🌎.
“If it is to be, it is up to me.” The first step to living your best life is owning up and taking responsibility for for your actions and decisions. Stop blaming and finger pointing and putting your problems on other people. It’s yours. Own it, step up and understand that YOU have the power to make your life turn out however you want it to. YOU have the ability to respond to life’s situations in ways that empower you. No one is coming. No one is going to save you. Stop waiting for someone else to turn your life around. There’s no one that’s going to be a bigger advocate for yourself than yourself. 
If it is to be it is up to YOU to make it happen. 
YOU CAN DO IT🙌🏻❤️💯. #gymlife #gymrat #workout #getfit #justdoit #bodybuilding #fitspo #fitness #fitspiration #cardio #ripped #gym #crossfit #beachbody #exercise #shredded #abs #getfit #sixpack #weightloss #aesthetic #eatclean #6pack #igfitness #igdaily #weightloss #weighlossjourney #motivation #igfitness
I saw a quote yesterday and had to re-share it with the rest of the world 🌎. “If it is to be, it is up to me.” The first step to living your best life is owning up and taking responsibility for for your actions and decisions. Stop blaming and finger pointing and putting your problems on other people. It’s yours. Own it, step up and understand that YOU have the power to make your life turn out however you want it to. YOU have the ability to respond to life’s situations in ways that empower you. No one is coming. No one is going to save you. Stop waiting for someone else to turn your life around. There’s no one that’s going to be a bigger advocate for yourself than yourself. If it is to be it is up to YOU to make it happen. YOU CAN DO IT🙌🏻❤️💯. #gymlife  #gymrat  #workout  #getfit  #justdoit  #bodybuilding  #fitspo  #fitness  #fitspiration  #cardio  #ripped  #gym  #crossfit  #beachbody  #exercise  #shredded  #abs  #getfit  #sixpack  #weightloss  #aesthetic  #eatclean  #6pack  #igfitness  #igdaily  #weightloss  #weighlossjourney  #motivation  #igfitness 
Interested in where you stack up? Come set up a body composition scan with us and find out! #inbody #fatloss #musclemass #metabolsim #fitness #bodyfat
Are these mini bands ☠️death for anyone else 😂🍑??!! .
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Workout👇🏻
✅15 clams on each side (keep heels together).
✅12 low band rows (focus on a 2 second hold).
✅10 BB hip thrust (make sure you have something for cushion under your barbell).
✅8 DB pullovers.
✅6 MB rollups.
✅4 chattaranga flows.
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#gymlife #gymrat #workout #getfit #justdoit #bodybuilding #fitspo #fitness #fitspiration #cardio #ripped #gym #crossfit #beachbody #exercise #shredded #abs #getfit #sixpack #weightloss #aesthetic #eatclean #6pack #igfitness #igdaily #weightloss #weighlossjourney #motivation #igfitness
Are these mini bands ☠️death for anyone else 😂🍑??!! . . Workout👇🏻 ✅15 clams on each side (keep heels together). ✅12 low band rows (focus on a 2 second hold). ✅10 BB hip thrust (make sure you have something for cushion under your barbell). ✅8 DB pullovers. ✅6 MB rollups. ✅4 chattaranga flows. . . #gymlife  #gymrat  #workout  #getfit  #justdoit  #bodybuilding  #fitspo  #fitness  #fitspiration  #cardio  #ripped  #gym  #crossfit  #beachbody  #exercise  #shredded  #abs  #getfit  #sixpack  #weightloss  #aesthetic  #eatclean  #6pack  #igfitness  #igdaily  #weightloss  #weighlossjourney  #motivation  #igfitness 
HUMP DAY // pump day.. shoulders and glutes 🍑

4 rounds of:
-5 (right arm/right leg) overhead KB forward lunge.
-5 (left arm/left leg) overhead KB forward lunge.
-10 DB front raise. -10 DB lateral raise.
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4 rounds of:
-6 overhead KB lunge (right).
-6 overhead KB lunge (left).
-6 each side offset KB pushup.
-12 (each leg) KB single leg RDLs.
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3 rounds of: -400m Row.
-21 DB squats. -15 inverted rows.
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#gymlife #gymrat #workout #getfit #justdoit #bodybuilding #fitspo #fitness #fitspiration #cardio #ripped #gym #crossfit #beachbody #exercise #shredded #abs #getfit #sixpack #weightloss #aesthetic #eatclean #6pack #igfitness #igdaily #weightloss #weighlossjourney #motivation #igfitness
HUMP DAY // pump day.. shoulders and glutes 🍑 4 rounds of: -5 (right arm/right leg) overhead KB forward lunge. -5 (left arm/left leg) overhead KB forward lunge. -10 DB front raise. -10 DB lateral raise. . . 4 rounds of: -6 overhead KB lunge (right). -6 overhead KB lunge (left). -6 each side offset KB pushup. -12 (each leg) KB single leg RDLs. . . 3 rounds of: -400m Row. -21 DB squats. -15 inverted rows. . . . #gymlife  #gymrat  #workout  #getfit  #justdoit  #bodybuilding  #fitspo  #fitness  #fitspiration  #cardio  #ripped  #gym  #crossfit  #beachbody  #exercise  #shredded  #abs  #getfit  #sixpack  #weightloss  #aesthetic  #eatclean  #6pack  #igfitness  #igdaily  #weightloss  #weighlossjourney  #motivation  #igfitness 
Part ✌🏻..
4 rounds of:
-12 KB SUMO DEADLIFTS. -12 DB CHEST FLYES.
-12 (each leg) UP&OVER LEG LIFTS.
-20 (1-2) XBODY VALSLIDE MTN-CLIMBER.
-8 DB GOBLET SQUATS.
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#gymlife #gymrat #workout #getfit #justdoit #bodybuilding #fitspo #fitness #fitspiration #cardio #ripped #gym #crossfit #beachbody #exercise #shredded #abs #getfit #sixpack #weightloss #aesthetic #eatclean #6pack #igfitness #igdaily #weightloss #weighlossjourney #motivation #igfitness
Part ✌🏻.. 4 rounds of: -12 KB SUMO DEADLIFTS. -12 DB CHEST FLYES. -12 (each leg) UP&OVER LEG LIFTS. -20 (1-2) XBODY VALSLIDE MTN-CLIMBER. -8 DB GOBLET SQUATS. . . #gymlife  #gymrat  #workout  #getfit  #justdoit  #bodybuilding  #fitspo  #fitness  #fitspiration  #cardio  #ripped  #gym  #crossfit  #beachbody  #exercise  #shredded  #abs  #getfit  #sixpack  #weightloss  #aesthetic  #eatclean  #6pack  #igfitness  #igdaily  #weightloss  #weighlossjourney  #motivation  #igfitness