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Today is my weak day. Only manage to pull very few sets of Deadlifts.
60kg x 10 reps x 2 sets
80kg x 10 reps x 2 sets
100kg x 10reps x 2 sets
120kg x 5 reps x 1 set
140kg x 1 reps x 2 sets •
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#crossfit #gymlife #weightlifting #powerlifting #snatch #girlswholift #gains #gymrat #lifting #lift #weights #muscle #deadlift #squat #olympiclifting #strength #wod #squats #abs #oly #liftheavy #fitnessmodel #weighttraining #cleanandjerk #cardio #instafit #fitnessaddict #legday #strongman #shredded
Today is my weak day. Only manage to pull very few sets of Deadlifts. 60kg x 10 reps x 2 sets 80kg x 10 reps x 2 sets 100kg x 10reps x 2 sets 120kg x 5 reps x 1 set 140kg x 1 reps x 2 sets • • • • • #crossfit  #gymlife  #weightlifting  #powerlifting  #snatch  #girlswholift  #gains  #gymrat  #lifting  #lift  #weights  #muscle  #deadlift  #squat  #olympiclifting  #strength  #wod  #squats  #abs  #oly  #liftheavy  #fitnessmodel  #weighttraining  #cleanandjerk  #cardio  #instafit  #fitnessaddict  #legday  #strongman  #shredded 
Oh boy. Leg Day🦵 
I felt like the first week was getting used to some moves. This week I focused a bit more on the muscle that was being worked. I can feed myself getting stronger. Excited for next week. 🥳
Not excited for cardio flow tomorrow. I log off for the weekends so I’ll let you know now, it’s my least favorite... 😐
Also where does everyone get their handweights??
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#fitstagram #fitness #fitginger #fitmom #fitwife #fitfam #fitlife #ginger #fitgirl #exercise #evening #inside #makefatcry #weights #legday #80dayobsession #beachbody #Friday #december #2018 #pineapples #day12 #sweat @80dayobsession #stronger #handweights
Oh boy. Leg Day🦵 I felt like the first week was getting used to some moves. This week I focused a bit more on the muscle that was being worked. I can feed myself getting stronger. Excited for next week. 🥳 Not excited for cardio flow tomorrow. I log off for the weekends so I’ll let you know now, it’s my least favorite... 😐 Also where does everyone get their handweights?? . .. .. #fitstagram  #fitness  #fitginger  #fitmom  #fitwife  #fitfam  #fitlife  #ginger  #fitgirl  #exercise  #evening  #inside  #makefatcry  #weights  #legday  #80dayobsession  #beachbody  #Friday  #december  #2018  #pineapples  #day12  #sweat  @80dayobsession #stronger  #handweights 
Death by paused squats ft. da new belt :) Also bench is going up and I’m sososo happy. Ready to hit some big(ish) numbers soon. First vid has no sound bc of copyright smh.
Death by paused squats ft. da new belt :) Also bench is going up and I’m sososo happy. Ready to hit some big(ish) numbers soon. First vid has no sound bc of copyright smh.
Working on my handstand push-ups. I put the towel under my head to try to get more depth #handstands #pushups #confidence #metime #fitmum #fitmom #fit #fitness #fitspo #strong #mumbod #mombod #fitlife #weights #workout #girlswholift #fitgirl #musclegain #fitnessjourney #gym #muscles #murves #curves #getup #girlswholift
Another kickboxing class in the books! This sport/exercise has quickly become my favorite way to end a very high and low week. Plus I feel like I’m always ready for the weekend after I get a little pump on. 💪🏼 Thank you @jenakay for helping me with my combinations! I’m dyslexic so combinations and numbers have never been my strong suit. Also, thank you for another therapy session! You are one hell of a motivator! @ufcgymstcharles #totalbodyworkout #kickboxing #conditioning #sweatsession #healthylifestyle #fitfam #fitness #fitnessmotivation #dyslexia #combinations #nutrition #fitnessjourney #fitnessgirl #lift #weights #weighttraining #bossbitch #boss #bossbabe #nutritioniskey #leancleangreen #protein #armworkout #foodisfuel @whole30 @fitgurlmel @gymsharkwomen #paleo #eatwholefoods
Another kickboxing class in the books! This sport/exercise has quickly become my favorite way to end a very high and low week. Plus I feel like I’m always ready for the weekend after I get a little pump on. 💪🏼 Thank you @jenakay for helping me with my combinations! I’m dyslexic so combinations and numbers have never been my strong suit. Also, thank you for another therapy session! You are one hell of a motivator! @ufcgymstcharles #totalbodyworkout  #kickboxing  #conditioning  #sweatsession  #healthylifestyle  #fitfam  #fitness  #fitnessmotivation  #dyslexia  #combinations  #nutrition  #fitnessjourney  #fitnessgirl  #lift  #weights  #weighttraining  #bossbitch  #boss  #bossbabe  #nutritioniskey  #leancleangreen  #protein  #armworkout  #foodisfuel  @whole30 @fitgurlmel @gymsharkwomen #paleo  #eatwholefoods 
How sad is it that at the time we don’t think we look good/ skinny enough/ pretty enough yet when we look back at photos we wish we still looked like that or you think I actually did look nice 🤔🤔🤔
How sad is it that at the time we don’t think we look good/ skinny enough/ pretty enough yet when we look back at photos we wish we still looked like that or you think I actually did look nice 🤔🤔🤔
Love your body. Love your soul. Love your mind💙💗
Excited and motivated from the amazing stories I heard at this year’s SNFC success stories. ▫️▫️▫️
I am proud to be where I am, and eager to see where I will be in the new year. Blessed to have learned so much from not only personal trainers, but myself.
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On the journey to myself, I have been so many people. Bringing the new year now💙 #bodymindspirit Be the best you you can be💪🏼 #beyondsnfc
Love your body. Love your soul. Love your mind💙💗 Excited and motivated from the amazing stories I heard at this year’s SNFC success stories. ▫️▫️▫️ I am proud to be where I am, and eager to see where I will be in the new year. Blessed to have learned so much from not only personal trainers, but myself. ▫️▫️▫️ On the journey to myself, I have been so many people. Bringing the new year now💙 #bodymindspirit  Be the best you you can be💪🏼 #beyondsnfc 
Looking back on some of my #shreddingseason pics as I come near to the end of my bulk.
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I’ve put on about 12 lbs on this bulk and I can’t wait for this next shredding season.
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This year will be hands down the best I have ever looked and felt! .
2019 I’m coming for ya!
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#fitness #fit #fitlife #gym #gymrat #workout #fitnessfreak #instafit #instagramfitness #beastmode #weights #lift #fitspo #fitfam #gymlife  #gains #igfitnessfreaks #fitworld
Looking back on some of my #shreddingseason  pics as I come near to the end of my bulk. . I’ve put on about 12 lbs on this bulk and I can’t wait for this next shredding season. . This year will be hands down the best I have ever looked and felt! . 2019 I’m coming for ya! . . . . . . . . . . #fitness  #fit  #fitlife  #gym  #gymrat  #workout  #fitnessfreak  #instafit  #instagramfitness  #beastmode  #weights  #lift  #fitspo  #fitfam  #gymlife  #gains  #igfitnessfreaks  #fitworld 
Oldie but a goodie. He made crazy improvements since then. 
#Repost @_cutz_
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#Repost @alexspinoso_md ・・・
How long does it take to completely change your body naturally?  There's always people talking to me discouraged about working out hard and dieting for 5-6 months and not looking like supermodels. I always tell them that it takes longer but keep going, keep pushing. This transformation is 12 months, exactly 1 year. From deciding to do the @ferrignolegacy last year to stepping on stage at the @tahoeshow this year. I was not on prep during 1 month out of the year. It's slow, long, difficult, but worth it.  But you also need someone to guide you and know how to change your diet and when. That's where @_cutz_ has helped me succeed because my "diet" has always consisted of steak, turkey, fish, and chicken with plenty of cheeseburgers. This was my conditioning 2 weeks ago and I am better now than when I stepped on stage depleted. If you build something slow and stay away from get big quick schemes, you'll build something that will never fade (-Frank Zane). Can't wait to see what the rest of the year brings.
_______________________________________________#alwayswork #worthit #nofilter #natty #progress #arnold #posing #trusttheprocess #musclecontest #lifting #weights #zyzz #mensphysique #physique #classicphysique #npc #ifbb #wfbb #fitness #athletic #bodybuildingcom #igfit #igfitness #flex #mpd #cutzknows #bloodandcutz #blownxcutz
Oldie but a goodie. He made crazy improvements since then. #Repost  @_cutz_ ・・・ #Repost  @alexspinoso_md ・・・ How long does it take to completely change your body naturally? There's always people talking to me discouraged about working out hard and dieting for 5-6 months and not looking like supermodels. I always tell them that it takes longer but keep going, keep pushing. This transformation is 12 months, exactly 1 year. From deciding to do the @ferrignolegacy last year to stepping on stage at the @tahoeshow this year. I was not on prep during 1 month out of the year. It's slow, long, difficult, but worth it. But you also need someone to guide you and know how to change your diet and when. That's where @_cutz_ has helped me succeed because my "diet" has always consisted of steak, turkey, fish, and chicken with plenty of cheeseburgers. This was my conditioning 2 weeks ago and I am better now than when I stepped on stage depleted. If you build something slow and stay away from get big quick schemes, you'll build something that will never fade (-Frank Zane). Can't wait to see what the rest of the year brings. _______________________________________________#alwayswork  #worthit  #nofilter  #natty  #progress  #arnold  #posing  #trusttheprocess  #musclecontest  #lifting  #weights  #zyzz  #mensphysique  #physique  #classicphysique  #npc  #ifbb  #wfbb  #fitness  #athletic  #bodybuildingcom  #igfit  #igfitness  #flex  #mpd  #cutzknows  #bloodandcutz  #blownxcutz 
Thought for tonight 🤔💭 Opportunities surround us everyday. We just need to choose which best fits us. But whatever you do take advantage of the opportunities that arise, because if you let them go they may never turn up again, and you will never know what could have been. Keep your eyes and ears open for any opportunity that will help you grow as a person and take advantage of it. Remember, you might never get a second chance. ☀️ ☀️keep shining, follow me!

#opportunity#Grateful#love
#amor#Bodybuilding
#Feliz#Fitness#healthy
#advantage#number1
#oportunidad#gymlife
#change#weights#train
#liftharder#superwomen
#attitude#grow#challenge
#nutrition#sharepost#fit
#diabetes#abundance
#muscle#protein#believe
Thought for tonight 🤔💭 Opportunities surround us everyday. We just need to choose which best fits us. But whatever you do take advantage of the opportunities that arise, because if you let them go they may never turn up again, and you will never know what could have been. Keep your eyes and ears open for any opportunity that will help you grow as a person and take advantage of it. Remember, you might never get a second chance. ☀️ ☀️keep shining, follow me! #opportunity #Grateful #love  #amor #Bodybuilding  #Feliz #Fitness #healthy  #advantage #number1  #oportunidad #gymlife  #change #weights #train  #liftharder #superwomen  #attitude #grow #challenge  #nutrition #sharepost #fit  #diabetes #abundance  #muscle #protein #believe 
Back and Abs Today 🏋️‍♀️ Swipe for my workout! I love CrossFit and running, but sometimes I just go to the gym and spend 1 1/2 hrs messing around and making things up as I go🤷🏻‍♀️ and YES this workout was fueled by 2 Arbonne Fizz Sticks because it tastes amazing and gives me sustained energy! (Not pictured because I drank it too fast whoops)
Back and Abs Today 🏋️‍♀️ Swipe for my workout! I love CrossFit and running, but sometimes I just go to the gym and spend 1 1/2 hrs messing around and making things up as I go🤷🏻‍♀️ and YES this workout was fueled by 2 Arbonne Fizz Sticks because it tastes amazing and gives me sustained energy! (Not pictured because I drank it too fast whoops)
STOCKING STUFFER SALE 🎄❄️ swipe👉🏼 to see transformations 🙌🏼👏🏼💪🏼
-treat yourself or someone you love with a healthy start for 2019! 🏋🏼‍♀️🏋🏾‍♂️
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🍑Booty Program -$15
💪🏼Customized 6 week fitness programming $75
🍽 Customized 6 week nutrition programming $75 
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25% OFF ALL 90day programs!! _____
SALE ENDS SUNDAY 12/16/2018 -
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#personaltraining #personaltrainer #nutrition #fitnessmotivation #motivation #gymmotivation #inspiration #bootybuilding #bootyprogram #girlswholift #fitwomen #fit #fitchick #fitness #fitspo #gym #gymshark #gymlife #fitmom #healthy #healthgoals #weightlossjourney #weightloss #weightlosstransformation #transformation #lift #muscle #weights #strong #sexy
STOCKING STUFFER SALE 🎄❄️ swipe👉🏼 to see transformations 🙌🏼👏🏼💪🏼 -treat yourself or someone you love with a healthy start for 2019! 🏋🏼‍♀️🏋🏾‍♂️ ______ 🍑Booty Program -$15 💪🏼Customized 6 week fitness programming $75 🍽 Customized 6 week nutrition programming $75 _____ 25% OFF ALL 90day programs!! _____ SALE ENDS SUNDAY 12/16/2018 - - - - #personaltraining  #personaltrainer  #nutrition  #fitnessmotivation  #motivation  #gymmotivation  #inspiration  #bootybuilding  #bootyprogram  #girlswholift  #fitwomen  #fit  #fitchick  #fitness  #fitspo  #gym  #gymshark  #gymlife  #fitmom  #healthy  #healthgoals  #weightlossjourney  #weightloss  #weightlosstransformation  #transformation  #lift  #muscle  #weights  #strong  #sexy 
Sore today:( tryna get to 5K let’s goooo🤩ball tmr 😴 •
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#gainz#gym#back#weights#fun#simonds#flow#back#lower#hulk#45#plates
EVERYTHING TILL FAILURE, WE AIN’T  COUNTING REPS NO MORE.................................. 45lb Platted  stacked rows with weighted knuckle push ups combo to end the workout  #fitness #gym #workingout #biceps #bodybuilding #gymtime #mirin #arms #fitspo #muscle  #weights #back #instafit #gains #staystrong #fit #protein #motivation #active #train #inspiration  #powerlifting #sport #healthy #workout #flex #fitfam #lift #ripped #shoulders
You can never expect to succeed if you only put in work on the days you feel like it #squats #quads #legs #fitfam #fitspo #fitness #gymtime #gainz #workout #getfit #bodybuilding #fitspiration #getstrong #health #healthy #gym #weightraining #training #model #strong #aesthetic #weights #muscle #ripped #shredded #aesthetics #zyzz #abs #sixpacks #shreds
With Christmas only around the corner and the @wbff_aust Queensland show is coming around fast also it’s time to step it up a little more I reckon..have a great Saturday legends 💪🏻💪🏻 _______________________________________________________#bodybuilding #physique #athlete #sport #muscle #weights #gymlife #fit #fitness #fitfam #fitspo #fitnessmodel #model #guyswholift #compprep #competitor #sponsored #sponsoredathlete #healthylifestyle #fitnessaddict
With Christmas only around the corner and the @wbff_aust Queensland show is coming around fast also it’s time to step it up a little more I reckon..have a great Saturday legends 💪🏻💪🏻 _______________________________________________________#bodybuilding  #physique  #athlete  #sport  #muscle  #weights  #gymlife  #fit  #fitness  #fitfam  #fitspo  #fitnessmodel  #model  #guyswholift  #compprep  #competitor  #sponsored  #sponsoredathlete  #healthylifestyle  #fitnessaddict 
Nur wer sein Ziel kennt, findet den Weg.
Nur wer sein Ziel kennt, findet den Weg.
It’s bulk season! What are you goals going into 2019? 🤔
It’s bulk season! What are you goals going into 2019? 🤔
Lately, I have been feeling like I am not progressing as much as I would like. Today while I was going through looking for photos to make a collage for my brothers birthday I came across this photo from my 18th birthday. When I look at these two photos side by side (right photo taken today) I can see progress. Have learnt progress doesn’t happen over night or necessarily in a year. #imgettingthere #bodybuilder #training #weights #lifting #gains #selfie #progress #progressphoto #comparison #whoisthat #gym #train #bodybuildingmotivation #motivation #dontgiveup #keepgrinding #youhavethis
Lately, I have been feeling like I am not progressing as much as I would like. Today while I was going through looking for photos to make a collage for my brothers birthday I came across this photo from my 18th birthday. When I look at these two photos side by side (right photo taken today) I can see progress. Have learnt progress doesn’t happen over night or necessarily in a year. #imgettingthere  #bodybuilder  #training  #weights  #lifting  #gains  #selfie  #progress  #progressphoto  #comparison  #whoisthat  #gym  #train  #bodybuildingmotivation  #motivation  #dontgiveup  #keepgrinding  #youhavethis 
Flashback to when I would do the incline with a 30 pound weighted vest.
Flashback to when I would do the incline with a 30 pound weighted vest.
Finally got a compression sleeve for my janky ankle! And because it’s snowy/icy here and I’m worried I’m going to re-injure it. Can’t wait to workout with it on this evening - especially since I’m finally getting over whatever stomach bug my husband brought home! .
#workout #workingout #gettingfit #homegym #gym #gymtime #injuredankle #jankyankle #grade3sprain #gettinghealthy #anklesleeve #weightloss #losingweight #weights #cardio #exercisetobeatanxiety
Love 💕 these girls, Saturday workout @crossfitfallen thanks for being my partner @danella85 the guns @rachelfarinola @claireemilybryan  #healthy #exercise #weights #wrists #lift #burpees #boxjumps #run #keterbell #skip #killer #lol
Clubber dominates the round, but grows worried at how Rocky can get up from two vicious knockdowns. “You’s a fool,” he says after the bell rings, with a hint of pity in his voice.
#rocky #rockybalboa #creed #popart #gym #bodybuilding #leanmuscle #powerlifting #crossfit #motivation #music #headphones #billconti #overcome #challenge #gothedistance #weighttraining #lift #weightloss #weights #eathealthy #crossfit #run #runningmotivation #running #cardio #hungry #spiritwithin #thatlook #mad #fitness #crossfit
Clubber dominates the round, but grows worried at how Rocky can get up from two vicious knockdowns. “You’s a fool,” he says after the bell rings, with a hint of pity in his voice. #rocky  #rockybalboa  #creed  #popart  #gym  #bodybuilding  #leanmuscle  #powerlifting  #crossfit  #motivation  #music  #headphones  #billconti  #overcome  #challenge  #gothedistance  #weighttraining  #lift  #weightloss  #weights  #eathealthy  #crossfit  #run  #runningmotivation  #running  #cardio  #hungry  #spiritwithin  #thatlook  #mad  #fitness  #crossfit 
new recipe on my Insta story or can be found in my highlights!
these are choc-chip muesli protein balls, if you try them let me know if you like them✨🍪
#girlswhocrossfit #health #foodprep #WOD #hfarmy #fit #fitness #fitfam #fitspo #motivation #dedication  #traininsane #training #crossfitgames #crossfitgirls #crossfitlife #crossfitteen #weights #funfitness #healthfreak #workoutoftheday #heavylifting #sezzysquad #workout #liftingheavy #barbell #pb #nutrition #happiness #life
new recipe on my Insta story or can be found in my highlights! these are choc-chip muesli protein balls, if you try them let me know if you like them✨🍪 #girlswhocrossfit  #health  #foodprep  #WOD  #hfarmy  #fit  #fitness  #fitfam  #fitspo  #motivation  #dedication  #traininsane  #training  #crossfitgames  #crossfitgirls  #crossfitlife  #crossfitteen  #weights  #funfitness  #healthfreak  #workoutoftheday  #heavylifting  #sezzysquad  #workout  #liftingheavy  #barbell  #pb  #nutrition  #happiness  #life 
Full upper body training!
Trying to perfect the mind muscle connection while increasing weight- 😏Heavy chest presses- 8 reps (max) 4 sets
🔥HEAVY shoulder press- max reps with heavy weight, and down an increment for 6-7 reps 5 total sets I did 3 super heavy lower repetitions🔥 PR for reps with 30s
💀tricep dips- 6-8 reps 4 sets used to do these with lots of additional weight, but watching footage I realized I wasn’t going down far at all! So I dropped the extra weight and focused on depth and body weight- still very challenging did not count the weighted ones in my sets
🍷Pull ups-6-8 reps 4 sets🐠
Decently self explanatory for these lol
Heavy barbell rows- 6 reps, 5 sets- really focused on not swinging and using too much momentum 👄 heavy dumbbell unilateral rows- 8 reps 4 sets per arm! I went back and forth between arms so each could rest an equal amount of time
🔥🔥🔥🔥SUPERSET
🔥wide grip cable pulls- 6 reps, 4sets 
Superset with 🌚Rear deltoid cable flies- 10 reps also 4 sets
🐠another superset!🐠
😈 slow, controlled dumbbell flies- 10-12 reps 3 sets
Superset with
😜 battle ropes💀 dIED
🧟‍♂️ CABLE CRUNCHES- 12 reps 4 sets! I only recorded a few reps, but I liked that angle the best.
Training like a beast and fueling the heck out of my body. For some, it Can be hard to see the scale fluctuate a bit, but I am ACCEPTING IT. I am the happiest I’ve ever been with my body, and know I need to BUILD THESE MUSCLES AND START BEING IN A SURPLUS! If I’m gonna compete, I need a good foundation.
These weights are good for me, so use ones that work for you!
#fit #fitness #macro #macros #lift #weights #workout #exercise #lifting #hypertrophy #bikinicompetitor #bodybuilder #bodybuilding #dumbell #love #like #live #popular #instagood #health #healthy #food
Full upper body training! Trying to perfect the mind muscle connection while increasing weight- 😏Heavy chest presses- 8 reps (max) 4 sets 🔥HEAVY shoulder press- max reps with heavy weight, and down an increment for 6-7 reps 5 total sets I did 3 super heavy lower repetitions🔥 PR for reps with 30s 💀tricep dips- 6-8 reps 4 sets used to do these with lots of additional weight, but watching footage I realized I wasn’t going down far at all! So I dropped the extra weight and focused on depth and body weight- still very challenging did not count the weighted ones in my sets 🍷Pull ups-6-8 reps 4 sets🐠 Decently self explanatory for these lol Heavy barbell rows- 6 reps, 5 sets- really focused on not swinging and using too much momentum 👄 heavy dumbbell unilateral rows- 8 reps 4 sets per arm! I went back and forth between arms so each could rest an equal amount of time 🔥🔥🔥🔥SUPERSET 🔥wide grip cable pulls- 6 reps, 4sets Superset with 🌚Rear deltoid cable flies- 10 reps also 4 sets 🐠another superset!🐠 😈 slow, controlled dumbbell flies- 10-12 reps 3 sets Superset with 😜 battle ropes💀 dIED 🧟‍♂️ CABLE CRUNCHES- 12 reps 4 sets! I only recorded a few reps, but I liked that angle the best. Training like a beast and fueling the heck out of my body. For some, it Can be hard to see the scale fluctuate a bit, but I am ACCEPTING IT. I am the happiest I’ve ever been with my body, and know I need to BUILD THESE MUSCLES AND START BEING IN A SURPLUS! If I’m gonna compete, I need a good foundation. These weights are good for me, so use ones that work for you! #fit  #fitness  #macro  #macros  #lift  #weights  #workout  #exercise  #lifting  #hypertrophy  #bikinicompetitor  #bodybuilder  #bodybuilding  #dumbell  #love  #like  #live  #popular  #instagood  #health  #healthy  #food 
206.5 weigh in today. Heaviest I've been since I got home from Ukraine. Definitely feel like I can hit 220 before winter is over. #shoulders #grow #weights #muscle #size #strength. #army #infantry #infantryofficer #Oklahoma #Sooners #Norman
Having a goal is great. But if you don't know what your next action steps are to get there it's going to be a long road 🛤️
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If you don't have any goals you should make some. Everyone needs some sense of direction.
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If you do have goals great! Grab a pen and paper! Ask yourself some questions and write the answers down.
1) What specifically do you want to accomplish? "Lifting heavier weights" doesn't cut it here. Do you want to lift 5 more pounds? 10 more pounds? On which lift? 2) By when? Again, saying "by next year" doesn't cut it. Are you going to reach your goal by March 27th or March 28th? 
3) Why that goal? 
4) Why by that time? 
5) What are you willing to do?
6) What are you willing to give up?
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They need to be THAT specific! 
The old saying "work smarter not harder" is true here. "Working smart" with a targeted plan, clear priorities, and focused attention, is much better than just aimlessly "working hard".
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One way to do this is to think of your end goal and work backwards. Let's say your end goal is roughly one year from now. Where will you need to be 10 months from now? 6 months from now? 3 months from now? 1 mont....you get the idea. Break it all the way down to what you need to start doing today. Then there's only one thing left to do...GET STARTED! .
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#goals #plan #strength #fitness #health #weights #goalsetting #planning #programming #stickwithit #dedication #hardwork #specific #measurable #achievable #realistic #timely #direction #startnow #holidays #newyears
Having a goal is great. But if you don't know what your next action steps are to get there it's going to be a long road 🛤️ . . . If you don't have any goals you should make some. Everyone needs some sense of direction. . . . If you do have goals great! Grab a pen and paper! Ask yourself some questions and write the answers down. 1) What specifically do you want to accomplish? "Lifting heavier weights" doesn't cut it here. Do you want to lift 5 more pounds? 10 more pounds? On which lift? 2) By when? Again, saying "by next year" doesn't cut it. Are you going to reach your goal by March 27th or March 28th? 3) Why that goal? 4) Why by that time? 5) What are you willing to do? 6) What are you willing to give up? . . . They need to be THAT specific! The old saying "work smarter not harder" is true here. "Working smart" with a targeted plan, clear priorities, and focused attention, is much better than just aimlessly "working hard". . . . One way to do this is to think of your end goal and work backwards. Let's say your end goal is roughly one year from now. Where will you need to be 10 months from now? 6 months from now? 3 months from now? 1 mont....you get the idea. Break it all the way down to what you need to start doing today. Then there's only one thing left to do...GET STARTED! . . . #goals  #plan  #strength  #fitness  #health  #weights  #goalsetting  #planning  #programming  #stickwithit  #dedication  #hardwork  #specific  #measurable  #achievable  #realistic  #timely  #direction  #startnow  #holidays  #newyears 
Day 3 of Hollie’s Christmas Workouts! 🎄🎅🏻🤶🏻🎄🎅🏻🤶🏻.
Today we have our first circuit - stay tuned for our story later where Hollie @lionessfit__ , Jodie @jodiepowell73 and Cam @camo_118 complete this one!.
Complete the following exercises 3-4 times:
🎄Weighted Walking Lunges x 10 each side.
🎄Dumbbell Bent Over Row x 10.
🎄 Kettlebell Swings x 10.
🎄Push Ups x 10 (can do this on toes or knees!).
🎄 Medicine Ball Slams x 10.
🎄Dumbbell Thrusters x 10.
🎄2 minutes rest between rounds.
Have fun 🔥🔥🔥.
#plus12workoutsofchristmas #personaltrainer #plusfitness #gym #training #fatloss #christmas #fitfam #strongwomen #weights #iifym #training #workout #booty
Day 3 of Hollie’s Christmas Workouts! 🎄🎅🏻🤶🏻🎄🎅🏻🤶🏻. Today we have our first circuit - stay tuned for our story later where Hollie @lionessfit__ , Jodie @jodiepowell73 and Cam @camo_118 complete this one!. Complete the following exercises 3-4 times: 🎄Weighted Walking Lunges x 10 each side. 🎄Dumbbell Bent Over Row x 10. 🎄 Kettlebell Swings x 10. 🎄Push Ups x 10 (can do this on toes or knees!). 🎄 Medicine Ball Slams x 10. 🎄Dumbbell Thrusters x 10. 🎄2 minutes rest between rounds. Have fun 🔥🔥🔥. #plus12workoutsofchristmas  #personaltrainer  #plusfitness  #gym  #training  #fatloss  #christmas  #fitfam  #strongwomen  #weights  #iifym  #training  #workout  #booty 
Today has been a really good day, working on some technique changes with @andrew_lock_strength to fix some issues I’ve been having with my shoulder and my knees. The progress has been incredible, I can bench again for one, but I can also do these painfree.. and a heap of other shit too!! 💯🙌🏻
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As much as it has been pretty depressing having these injuries, I’m really grateful to have gotten them early on in my lifting career, fix it now, be better later!! I’m in for the long haul anyway!! 💪🏼 .
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#powerlifter#powerlifting#gains#progress#biggurl#justgirlythings#lifting#weights#strong#strongman#strongwoman#gym#strength#happy#healthy#lifestyle#nutrition#effyourbeautystandards#strongnotskinny#perspective#hardwork#trainhard#ass#peachy#empoweringwomen#bodypositivity#instagood#instadaily
Today has been a really good day, working on some technique changes with @andrew_lock_strength to fix some issues I’ve been having with my shoulder and my knees. The progress has been incredible, I can bench again for one, but I can also do these painfree.. and a heap of other shit too!! 💯🙌🏻 . . As much as it has been pretty depressing having these injuries, I’m really grateful to have gotten them early on in my lifting career, fix it now, be better later!! I’m in for the long haul anyway!! 💪🏼 . . . #powerlifter #powerlifting #gains #progress #biggurl #justgirlythings #lifting #weights #strong #strongman #strongwoman #gym #strength #happy #healthy #lifestyle #nutrition #effyourbeautystandards #strongnotskinny #perspective #hardwork #trainhard #ass #peachy #empoweringwomen #bodypositivity #instagood #instadaily 
Great Christmas Prezzy! Get a Myzone Belt for your loved ones or for yourself! It is a great motivational tool to use in and out of the gym 😍 ☑️Monitors heart rate ❤️
☑️Rewards all fitness levels- MYZONE effort points and challenges 🙌
☑️Social Connections - being able to interact and see workouts from other exercises around the world 🌍 ☑️Keeps you energised and on track with your goals 💪
Great Christmas Prezzy! Get a Myzone Belt for your loved ones or for yourself! It is a great motivational tool to use in and out of the gym 😍 ☑️Monitors heart rate ❤️ ☑️Rewards all fitness levels- MYZONE effort points and challenges 🙌 ☑️Social Connections - being able to interact and see workouts from other exercises around the world 🌍 ☑️Keeps you energised and on track with your goals 💪
@samtalbot2 - New Pb of 160kg 
Been working in a strength block for the last 6 weeks. Next is a deload week into a new program focusing on volume for 8 weeks. Followed by a power block working into his soccer preseason. 
#setupiskey 
#squats #strength #periodisation #gainz #personaltrainer #coach #phyiso #chiro #fitnessfirstau #gym #weights #health #lift #summer #bodybuilding #athlete #man #pb #deadlift #fitspo #picoftheday #sydney #australia #bondi
@samtalbot2 - New Pb of 160kg Been working in a strength block for the last 6 weeks. Next is a deload week into a new program focusing on volume for 8 weeks. Followed by a power block working into his soccer preseason. #setupiskey  #squats  #strength  #periodisation  #gainz  #personaltrainer  #coach  #phyiso  #chiro  #fitnessfirstau  #gym  #weights  #health  #lift  #summer  #bodybuilding  #athlete  #man  #pb  #deadlift  #fitspo  #picoftheday  #sydney  #australia  #bondi 
Quote it ✨
Every day you can either be moving one step closer to your goals or one step further from them. I know which option I choose 👊🏼 It doesn’t matter how small your step is, as long as it’s in the right direction.
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www.hollybrownlie.com
Quote it ✨ Every day you can either be moving one step closer to your goals or one step further from them. I know which option I choose 👊🏼 It doesn’t matter how small your step is, as long as it’s in the right direction. ➖ www.hollybrownlie.com
Double prize tomorrow 🎄🎁🎅🏼
DJ Matt on the decks!
#12daysofchristmas
*Oldish pic.. .this phone isn't that ass.. I just couldnt hold it steady tryna flex.. lol
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.No excuses just results.💪 .
..<------SWIPE LEFT *threw in a little bonus for those that like good drinks🔌
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.. #Cardio #Cycling #Elliptical #FitFam #FitLife #Fitness #FitnessAddict #GetOutside #GetStrong #GirlsWhoLift #GymLife #GymTime #NoPainNoGain #PersonalTrainer #Sweat #Treadmill #Weights #WeightTraining #Workout #global #workouts #workoutmotivation #model #modeling #actor #producer #Photographer #gamer #fitness #gains
*Oldish pic.. .this phone isn't that ass.. I just couldnt hold it steady tryna flex.. lol . . P.s (Never forget eating well and Consistency is key.) . .Producer/ Artist / Photographer . .No excuses just results.💪 . ..<------SWIPE LEFT *threw in a little bonus for those that like good drinks🔌 .. .. . . .. #Cardio  #Cycling  #Elliptical  #FitFam  #FitLife  #Fitness  #FitnessAddict  #GetOutside  #GetStrong  #GirlsWhoLift  #GymLife  #GymTime  #NoPainNoGain  #PersonalTrainer  #Sweat  #Treadmill  #Weights  #WeightTraining  #Workout  #global  #workouts  #workoutmotivation  #model  #modeling  #actor  #producer  #Photographer  #gamer  #fitness  #gains 
Hate Monday 💀 why ? Because I’m tired lol , I have this habit of sleep late on Sunday . Than the next day I have to get up early to drop of my son. I need to break that habit soon.
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Anyways did some hip thrust , deadlifts & squats. 
Happy to see double plates on the barbell bar . Hopefully I can squat with 25lbs instead of the 10s.
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Enjoy your Monday 🖤
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#deadlift #mondaymotivation #squats #squatbooty #barbell #barbellsquats #squatheavy #lift #liftheavy #powerlifting #powerliftingwomen #powerliftingmotivation #motivation #deadlifts #hipthrust #bootybuilding #bodybuilding #fitlatina #nopainnogain #gain #weights #training #trainhard #fitness #momswholift #girlswholift #girlswhosquat #fitmom #gym #muscles
Hate Monday 💀 why ? Because I’m tired lol , I have this habit of sleep late on Sunday . Than the next day I have to get up early to drop of my son. I need to break that habit soon. - Anyways did some hip thrust , deadlifts & squats. Happy to see double plates on the barbell bar . Hopefully I can squat with 25lbs instead of the 10s. - Enjoy your Monday 🖤 - - - - - - - - - - - - - - - - - - - - - - - - - - #deadlift  #mondaymotivation  #squats  #squatbooty  #barbell  #barbellsquats  #squatheavy  #lift  #liftheavy  #powerlifting  #powerliftingwomen  #powerliftingmotivation  #motivation  #deadlifts  #hipthrust  #bootybuilding  #bodybuilding  #fitlatina  #nopainnogain  #gain  #weights  #training  #trainhard  #fitness  #momswholift  #girlswholift  #girlswhosquat  #fitmom  #gym  #muscles 
Keep ‘em wondering 🤨
Keep ‘em wondering 🤨
Activate those glutes🍑
I wish they had a squatting emoji 🚽
#squats #legs #legday #gym #weights #workout #love #fitness #fitspo
90lb dips end of Bench/Deadlift workout 🏋🏼‍♂️
90lb dips end of Bench/Deadlift workout 🏋🏼‍♂️
HELL YEAH! Wanted to beat my PR of 2, ended up with 4 boyz. Had to work for it at the end though 💪🏼 Next stop 315x5 😉
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#abcsportsandfitness
HELL YEAH! Wanted to beat my PR of 2, ended up with 4 boyz. Had to work for it at the end though 💪🏼 Next stop 315x5 😉 • • • • • #abcsportsandfitness 
Some bag work. Didn’t feel nearly as strong as normal. Arm like gave out towards the end, you can see me checking it out. We’ll get em next time 🙌🏼
Some bag work. Didn’t feel nearly as strong as normal. Arm like gave out towards the end, you can see me checking it out. We’ll get em next time 🙌🏼
Shout out to @ramway for the hook to the body hook to the head, double hook, straight right combo 🙌🏼🥊 felt weird but we tried boyz
Shout out to @ramway for the hook to the body hook to the head, double hook, straight right combo 🙌🏼🥊 felt weird but we tried boyz
Resistance band boxing training today boyz 🥊🙅🏽‍♂️
Resistance band boxing training today boyz 🥊🙅🏽‍♂️
Getting back into max out mode. Hit 325 today with the butt coming up, so it doesn’t count ☹️
Getting back into max out mode. Hit 325 today with the butt coming up, so it doesn’t count ☹️
Gonna add deadlifting to the competition workouts. 01/19 competition time! 315 sumo not impressive, but it’s only the start boyz🙌🏼
Gonna add deadlifting to the competition workouts. 01/19 competition time! 315 sumo not impressive, but it’s only the start boyz🙌🏼
If you go into benching/squatting/ or deadlifting blind, you’re gonna have a bad experience. If you’re struggling with your bench check out some of these quick points to help tighten everything up 🙌🏼
If you go into benching/squatting/ or deadlifting blind, you’re gonna have a bad experience. If you’re struggling with your bench check out some of these quick points to help tighten everything up 🙌🏼
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“Once I hit BLANK I’ll be happy”
“If I could do BLANK 3x10 I’d be happy”
Umm that number never happens and you never become satisfied. I thought 225 5x5 would be awesome...until hit it, then I wanted it 3x10, once I hit that, 315 seemed super cool. Now that I hit that, 405 is in my sights. We will never be satisfied no matter what weight you get, I promise you. 
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Maybe it’s a good thing, we want to improve. Maybe it’s bad that we keep chasing a number that never ends. You be the judge. 🤷🏼‍♂️
# “Once I hit BLANK I’ll be happy” “If I could do BLANK 3x10 I’d be happy” Umm that number never happens and you never become satisfied. I thought 225 5x5 would be awesome...until hit it, then I wanted it 3x10, once I hit that, 315 seemed super cool. Now that I hit that, 405 is in my sights. We will never be satisfied no matter what weight you get, I promise you. # Maybe it’s a good thing, we want to improve. Maybe it’s bad that we keep chasing a number that never ends. You be the judge. 🤷🏼‍♂️
Another cheat sheet on the common deadlift . Any questions or confusion just ask ✌🏼
Another cheat sheet on the common deadlift . Any questions or confusion just ask ✌🏼
I see so many people posting about new PR’s (personal records) on their bench press and soooo many of them miss all three of these basics. Before I explain them let me just say this… if you miss any of these with the slight exception of number 1, IT DOESN’T COUNT! I don’t care how much the weight is, who your dad is, or whatever. If you bounce it off your chest or lift your butt up, they don’t count and I’ll take that to the grave. 
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1. This is the only one with a little wiggle room. The tippy toe approach is accepted SOMETIMES. Sometimes you literally might be too short to get a good plant on the floor, so not much you can do there. For sure in a competition, a legit one,  if you don’t go flat footed they won’t even count it as an acceptable lift. If you don’t train yourself to do it the right way, you just get by BS-ing yourself until it’s time to prove yourself and you can’t perform. Flat foot or forget it. 
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2. This is my biggest pet peeve when it comes to benching. A bounce is a bitch ass move because you’re just using the momentum to create a upward force to help you get the weight up. A bounce press is not a bench press, do not be confused. 
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3. The butt up one is a very close second in terms of how much it bothers me when I see people do it. Lifting you butt off the bench when you press is like leaning back when you do a barbell curl or swinging around during a pullup. If you can’t do something in a controlled pace, you can’t do that shit (period). It’s also a good way to increase the chance that you hurt yourself overtime. We don’t want that boyz. 
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With that said, it’s all love. I know a lot of you fail to do one or all of these things when you bench but it’s okay because now you know =) I want everyone to perform every exercise correctly and not in a way that increases your numbers at the cost of proper form. That’s all im saying :/
I see so many people posting about new PR’s (personal records) on their bench press and soooo many of them miss all three of these basics. Before I explain them let me just say this… if you miss any of these with the slight exception of number 1, IT DOESN’T COUNT! I don’t care how much the weight is, who your dad is, or whatever. If you bounce it off your chest or lift your butt up, they don’t count and I’ll take that to the grave. # 1. This is the only one with a little wiggle room. The tippy toe approach is accepted SOMETIMES. Sometimes you literally might be too short to get a good plant on the floor, so not much you can do there. For sure in a competition, a legit one,  if you don’t go flat footed they won’t even count it as an acceptable lift. If you don’t train yourself to do it the right way, you just get by BS-ing yourself until it’s time to prove yourself and you can’t perform. Flat foot or forget it. # 2. This is my biggest pet peeve when it comes to benching. A bounce is a bitch ass move because you’re just using the momentum to create a upward force to help you get the weight up. A bounce press is not a bench press, do not be confused. # 3. The butt up one is a very close second in terms of how much it bothers me when I see people do it. Lifting you butt off the bench when you press is like leaning back when you do a barbell curl or swinging around during a pullup. If you can’t do something in a controlled pace, you can’t do that shit (period). It’s also a good way to increase the chance that you hurt yourself overtime. We don’t want that boyz. # With that said, it’s all love. I know a lot of you fail to do one or all of these things when you bench but it’s okay because now you know =) I want everyone to perform every exercise correctly and not in a way that increases your numbers at the cost of proper form. That’s all im saying :/
This message should be short and sweet: When you go to the gym, or workout, don’t just half-ass it to say you did it for the day, you’re not getting anywhere. Do it to make a change in your life. Do it to make progress in your strength, endurance, and overall health. Just because you went to the gym 5x this week doesn’t mean you actually did anything worthwhile? Tracking your numbers in terms of weight lifted or distance run in X-amount of time is a good way to keep you motivated. We all want to get better so having a real number to go off of is key to knowing how much is needed to improve. Don’t slack off while you’re there, you’re just wasting your time.
This message should be short and sweet: When you go to the gym, or workout, don’t just half-ass it to say you did it for the day, you’re not getting anywhere. Do it to make a change in your life. Do it to make progress in your strength, endurance, and overall health. Just because you went to the gym 5x this week doesn’t mean you actually did anything worthwhile? Tracking your numbers in terms of weight lifted or distance run in X-amount of time is a good way to keep you motivated. We all want to get better so having a real number to go off of is key to knowing how much is needed to improve. Don’t slack off while you’re there, you’re just wasting your time.
Just barleyyyyy missed 3x315. Moving up boyz!
Just barleyyyyy missed 3x315. Moving up boyz!
So many times when I work out with people who are just starting out, they always say some version of, “I’ll workout with you, but I probably can’t do as much weight as you.” … dude I DON’T CARE at all about that. And neither should you!
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I don’t care if you start out lifting only the bar or twice your body weight, I really…really don’t. What I care about is that you do the exercises right, don’t half-ass yourself in the gym, and care about your progress, that’s it!
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If you do all those things right, I promiseeeee you, your strength will come, but you have to take it seriously when you’re in there. You don’t need to be in the gym for 1.5 hours either. Get in and get out, but be focused while you’re there and not practicing your twitter fingers mobility.
So many times when I work out with people who are just starting out, they always say some version of, “I’ll workout with you, but I probably can’t do as much weight as you.” … dude I DON’T CARE at all about that. And neither should you! -- I don’t care if you start out lifting only the bar or twice your body weight, I really…really don’t. What I care about is that you do the exercises right, don’t half-ass yourself in the gym, and care about your progress, that’s it! -- If you do all those things right, I promiseeeee you, your strength will come, but you have to take it seriously when you’re in there. You don’t need to be in the gym for 1.5 hours either. Get in and get out, but be focused while you’re there and not practicing your twitter fingers mobility.
I encourage everyone to comment so we can talk! 🤓😇😎✌🏼
# @motivated.mindset 
When someone talks to me about how strict they have been on their diet or workout regimen, I just don’t care. Don’t get me wrong, I am super excited for them these changes in their lives and to be feeling good about themselves. It’s just, I’ve seen it too many times where people start off strong and slowllyyyyy fall back to their norm. 
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If you make it to a week, I don’t really care. Once you hit the 12week mark, I start getting really excited because you have broken the failure barrier. It’s now a way of life and it’s only up hill from there.
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Week 1 is like when you used to be, or are in, school and you’re like “I’m gonna get ALL A’S this semester.” I bet you mean it, we all do. But then life happens, a party here, friends there, TV here, lazy there and it just falls off. 
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Don’t fall into the trap of thinking 1 week is enough for it to be lasting change, not even close. Once you get to week 12, let’s talk 😉
I encourage everyone to comment so we can talk! 🤓😇😎✌🏼 # @motivated.mindset When someone talks to me about how strict they have been on their diet or workout regimen, I just don’t care. Don’t get me wrong, I am super excited for them these changes in their lives and to be feeling good about themselves. It’s just, I’ve seen it too many times where people start off strong and slowllyyyyy fall back to their norm. # If you make it to a week, I don’t really care. Once you hit the 12week mark, I start getting really excited because you have broken the failure barrier. It’s now a way of life and it’s only up hill from there. # Week 1 is like when you used to be, or are in, school and you’re like “I’m gonna get ALL A’S this semester.” I bet you mean it, we all do. But then life happens, a party here, friends there, TV here, lazy there and it just falls off. # Don’t fall into the trap of thinking 1 week is enough for it to be lasting change, not even close. Once you get to week 12, let’s talk 😉
1992-2492
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I was born in 1992, and while I don't expect to live to, or much past 100, I want what I did while I was alive to live longer than I did. The impact I want, and expect to make on the world in my years to come is what I live for. .
1992-2492 is all about legacy, that's the game for me. When I die in 2092, I want all the hard work and impact to last far greater than my physical body did. I want to be remembered for the positive impact I made on the world. That I wasn't just another body that lived and died in this world, only to be forgotten to everyone else but family and friends. .
I want to change the world forever so that when I'm gone, the actions I took while I was still there, last forever.
1992-2492 . I was born in 1992, and while I don't expect to live to, or much past 100, I want what I did while I was alive to live longer than I did. The impact I want, and expect to make on the world in my years to come is what I live for. . 1992-2492 is all about legacy, that's the game for me. When I die in 2092, I want all the hard work and impact to last far greater than my physical body did. I want to be remembered for the positive impact I made on the world. That I wasn't just another body that lived and died in this world, only to be forgotten to everyone else but family and friends. . I want to change the world forever so that when I'm gone, the actions I took while I was still there, last forever.
AB leg lifts from a while back. You can do it with or without holding on to something . One of only like 4 abs exercises I ever really do. 🙌🏼 Make sure you do weighted though! Abs are a muscle, to get them to bulk up and pop they need to get bigger.
AB leg lifts from a while back. You can do it with or without holding on to something . One of only like 4 abs exercises I ever really do. 🙌🏼 Make sure you do weighted though! Abs are a muscle, to get them to bulk up and pop they need to get bigger.
Instructional video on AB Cable Crunch! •
Instructional video on AB Cable Crunch! •
Do what I did, not what my lovely wife did ❤️ we recorded this so I could show here what she was doing wrong. One of the only ab Exercises I ever really do. The others: decline weighted abs, and weighted leg lifts 🙌🏼🙌🏼 if you do these to get the form right, don’t just take the weight down with you, try and put your head through you legs to really engage your core
Do what I did, not what my lovely wife did ❤️ we recorded this so I could show here what she was doing wrong. One of the only ab Exercises I ever really do. The others: decline weighted abs, and weighted leg lifts 🙌🏼🙌🏼 if you do these to get the form right, don’t just take the weight down with you, try and put your head through you legs to really engage your core
We all have the option to either better, or worsen our finances, physical health, and every other area in our lives. If it isn't helping us, it's hurting us. If we eat shitty, it adds up and one day you look at yourself and think, "wtf happened?!" Or this same situation could happen where you eat healthy as hell and one day you look at yourself and think, "awwwww yeahhhh!" .
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Food, specifically junk and fatty foods, do not last. You enjoy them for an hour or whatever it may be, but even though the enjoyment of it is over, the effects are not. That bad decision adds up over time. One burger here, one extra side of fries there, until one day you are gross to look at. That's mean to say, I know, but it's true. People can be gross to look at and it's especially hard when you think you are the one who is gross to look at. Everything we do matters. .
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Every action we take is either the likely difficult, yet meaningful decision that a year from now will make you who you are for the better. Or it is the easy decision that a year from now you wish you wouldn't have done.
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Everything matters. Either you're compounding the good, real shit. Or you're compounding the shit that will make you hate yourself in the days to come. These day to day decisions decide who we will be in a week, month, year, and lifetime! 🙌🏻
We all have the option to either better, or worsen our finances, physical health, and every other area in our lives. If it isn't helping us, it's hurting us. If we eat shitty, it adds up and one day you look at yourself and think, "wtf happened?!" Or this same situation could happen where you eat healthy as hell and one day you look at yourself and think, "awwwww yeahhhh!" . . Food, specifically junk and fatty foods, do not last. You enjoy them for an hour or whatever it may be, but even though the enjoyment of it is over, the effects are not. That bad decision adds up over time. One burger here, one extra side of fries there, until one day you are gross to look at. That's mean to say, I know, but it's true. People can be gross to look at and it's especially hard when you think you are the one who is gross to look at. Everything we do matters. . . Every action we take is either the likely difficult, yet meaningful decision that a year from now will make you who you are for the better. Or it is the easy decision that a year from now you wish you wouldn't have done. . . Everything matters. Either you're compounding the good, real shit. Or you're compounding the shit that will make you hate yourself in the days to come. These day to day decisions decide who we will be in a week, month, year, and lifetime! 🙌🏻
It can be hard to get yourself to do cardio sometimes. Try and find something fun and also gives you a good workout. I love boxing and usually go to that over running any day. Find something you have fun with to get your cardio in 🥊🙌🏻😎🤫
It can be hard to get yourself to do cardio sometimes. Try and find something fun and also gives you a good workout. I love boxing and usually go to that over running any day. Find something you have fun with to get your cardio in 🥊🙌🏻😎🤫