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Come check out Holy City CrossFit and see what it’s all about!
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5-move session ahead and all you need is 1 kettlebell 💥 Do each movement for 60 seconds, rest for 15 seconds before moving onto the next one, and do 5 rounds in total:
Goblet Cossacks: alternate sides and lift your toes off the ground so you can find more depth
Rotational Push-Ups: do these on your knees if you need to. Get full range of motion and touch your chest to the ground
Beast Press: you see me do this one a lot 😈 press your hips up to full extension
Alternating Pistols: you don’t have to go as low into that squat as I do. Just find your own range and stay low the whole time
Rotational Snatches: these aren’t a beginner movement so don’t be discouraged if you can’t do them yet. Instead work on rotational cleans or even just good old fashioned snatches
Try this workout and tag me! #getstrongwithgina
Burn Fat and tone your legs, glutes and arms with simple exercises for men and women! You can do these exercises at home outside the home or the gym
Swipe right to see the muscles targeted:
Instructions: do 3 sets of each
Exercise 1- lunges
Step with each leg until the knee touches the ground. Try to walk 200 feet. This will strengthen the quads and glutes
Exercise 2- kettle bell squats
Hold the Kettlebell in front of the chest and stand straight. Keep your elbows close to the body and drive your heels to the ground and push back up with your hips. This exercise will work the quads, hamstrings and glutes
Exercise 3- battle rope
Hold the ends of the rope at arm's length in front of your hips with your hands shoulder-width apart. Brace your core and begin alternately raising and lowering each arm explosively. This is a full-body cardio exercise
Thank you guys for watching! 💪
Here’s a fun double Kettlebell sequence for you limber lifters:
Bring one arm back to the rack
👉🏼 OH Squat
Stand, return other bell to the rack & repeat other side
👉🏼 Throw in a few swings between rounds if your arms need a break 🤨
*Werbung da Marke sichtbar
YESSS, heute konnte ich endlich meine #bluetoothkopfhörer von der Post holen. Ich hab mir welche bestellt um - falls notwendig - in Ruhe trainieren zu können. Meistens schwirren doch meine süßen, kleinen Lieblinge um mich herum. Mit den Kopfhörern kann ich mich besser drauf konzentrieren und auch die Ladies lassen sich von ihrem Spiel nicht so leicht abbringen. Musste es heute gleich ausprobieren und bin voll begeistert. Es macht echt Spaß.
Wer trainiert noch mit so Kopfhörern?
Ich hatte wieder richtig viel Energie 💪🏻👍🏻👍🏻und somit ein echt gutes und erfolgreiches Training. Heute habe ich mal Bilder von August und September verglichen. Ziemlich genau ein Monat. Ich bin soooo überrascht von dem Vortschritt. Es motiviert unheimlich und ab sofort versuche ich jeden Monat so ein Vergleichsbild zu machen. Motivation zum Weitermachen, nicht aufzugeben, immer das Ziel vor Augen 😍
Schlaft gut ihr Lieben!! ⭐⭐⭐
It is unbelievable how incredible my left hip feels now compared to even 2 months ago. It would be tight from the time I wake up to the time I fall asleep. My left hip is where all the pain would rush to, however I experienced extreme amounts of tightness in my hamstrings and IT bands. The roller would temporarily alleviate some of the discomfort but within an hour I would be right back to where I started. This had low key been going on for probably the last 4 years, which was not fun. So now I have to maintain this quality of life. -
The exercises and rehab I have been doing for the last 2 years has finally all come together. I believe I have some great strategies and routines paving solid paths for me. Playing pain free golf is a true blessing.
If you are currently experiencing hip or lower body pain, hit me up in the DM’s maybe we can bounce ideas/ workouts/ stretches/ videos/ doctors off of each other. Knowing the right way and wrong way to do everything is valuable with good judgement.
#golf#golffitness#golfswing#posture#stabilityball#bosuballworkout#onelegsquat#nonstop#golftrickshots#fitness#fitnessmotivation#golf⛳️ #golfporn#golfaddict#golfinstagram#kettlebellworkout#kettlebellswings#flordiaheat🔥 #flordiagolf
This workout is meant to be a dumbbell complex, meaning you won’t rest or set the dumbbells down until you’ve completed the round.⠀
5-8 rounds, 5-10 reps ea:⠀
DB hang high pull⠀
DB hang clean⠀
DB push press⠀
DB front squat⠀
DB bent over row⠀
🛑Rest 1-2 min⠀
Workout Notes: No matter the weight you use, form is always a priority. If you’re going for lower reps, grab some heavier dumbbells. If you’re going higher in reps, go a little lighter. Just remember, GO HARD! 💪🏼⠀
➡️ Questions? Just ask!⠀
➡️ Any requests? Comment below👇🏼⠀
@bornfitness Strength Coach ⠀
Everyonce in awhile we have to take on the #fitnessbully role and drop some truth bombs. Sitting on the couch wishing you'd started your journey won't make it happen. Getting up, showing up and saying Hell Yes to your workout is what you need to do. We're here to help ya.... >> Power Yoga at 5:45 followed up with Kettle Bell Conditioning at 7:00. << First class free so lets rock and roll!✌ #kettlebellworkout#startnow#poweryoga#push#bestyou#groupfitness
🔱 Damn that was a busy week training clients, working and finishing a ton of custom training programs, getting #thegoodtimeboys podcast set up.. so happy I have a nice little set up at home to train w/ my @kettlebellkings adjustable #kettlebell this thing gets up to 70lbs and very easy to adjust the weight... also note this flow will be our opening KB exercise this Tuesday at my sold out #vialatraining program 🔱
17 2204 days ago
❗️❗️❗️One major advantage that kettlebells have over dumbbells is that you don’t need a wide range of weight increments to create a workout with them 😊
One 16 kilo weight if you’re a man, or 8 kilo if you’re a woman, will get it done for most people.. Use this routine to build strength and burn fat now 🔥 🔥 🔥, and develop the requisite stability and mobility to graduate to more advanced exercises at a later date.. Perform the exercises as a circuit, completing one set of each in sequence without rest in between. When you’ve completed the entire circuit, rest 1–2 minutes, and then repeat for 3 total rounds ❗️❗️❗️. #squats#functionaltraining#allenamento#palestratime#kettlebellworkout#kettlebell#gymtime💪