🚨Pink Out Build and Burn!! 🚨
Wear your pink workout gear and join us at 6 p.m. on Monday, October 22 with Cici and Thursday, October 25 with Greta to show your support for #breastcancerawareness!
BRING A FRIEND to these two sessions and Iron City Elite will make a small donation to the PA Breast Cancer Coalition!
SPOTS ARE STILL OPEN! Click the link in our bio and sign up today!
#pilates changed so much about how I think about fitness. I used to be all about how much I sweated and how many calories I burned and how #tough I was. Now it’s about doing what’s best for my body so I can not take pain killers at the age of 45 and so I’m still moving with grace in 49 years. My #wednesdayworkout now includes Pilates, swimming, and maybe a walk with a friend. What about you?
3 MOVE WORKOUT // Reality is you probably don’t have an hour to commit to a workout 5 days a week every week of the year. Fortunately, improving or maintaining your fitness is not an all or nothing endeavour. This 3 move sequence works in lots of compounds so you hit multiple muscle groups, and challenges endurance, strength and speed simultaneously, so it’s great when you want to make less frequent or shorter workouts more effective. Try 10-12 reps of everything, emphasising one side for one full set before switching to the other side for the next one. Then rest and repeat as many rounds as your time and energy allows.
🏋🏻♀️ Split Stance RDL
🏋🏻♀️ Overhead Pendulum Lunge - switch the prime mover at the centre so you’re working the same leg in your forward & reverse lunge. A killer for the core if you find that PF - TVA - QL connection (not just for the ladies, these muscles matter for the lads too!) 👌🏼.
🏋🏻♀️ 4 Climber Lunge - stand every 4th climber so you rise on the same working leg. It should burn about now, which is about right 😉🔥.
🤰🏻🤱🏻 1 & 2 OK for postnatal ladies WITH substantial weight lifting experience. If you have any feelings of faintness, hold the dumbbell at chest level or 2 lighter weights by your sides on the pendulum lunge. Modify 3 by using a step to elevate your hands and stepping rather than jumping as required.
Happy #workoutwednesday! Check out this 9 minute cardio Tabata workout. Tabata is 20 seconds of doing a move, and 10 seconds of rest before moving to the next one. Do these 5 exercises 3 times each tabata style for a quick, calorie torching cardio workout you can do from anywhere:
1. jog in place
3. jumping jacks
4. flutter kicks
5. star jumps
download an interval timer on your phone to make sure you’ve got the timing down. If you don’t have time for the interval timer, just try to do 20 reps of each move and then count to 10-mississippis between moving on to the next. Give it a try!
Let Go & Flow tonight in our special Happy Hour Carolina Sweat class! **ONLY $5**🍻🤸🏼♀️🥂
Let go of it all and let’s flow. The best way to get through the humpday. We won’t ask you what’s in your water bottle. Starts at 6pm. Taught by Eric S. #humpdayhappyhour
1 936 minutes ago
Happy Humpday 🐫
Did you work out this morning? What body part did you work on?
I dont own rights to this music.
Early morning sweat-sesh ✅ :
It took a while to get out of bed but I’m so glad I did! It felt so good to get my body moving & having some time just for me before a super crazy day. :
🍑 Glute Workout 🍑
We had our fabulous nutritionist, @emiliathompsonphd, in to talk us through her bum burner workout 🔥 “For glutes to grow, You need to train them twice per week (roughly 10 sets per week of all exercises that target glutes, total split between 2 sessions) BUT Without sufficient fuel, and especially protein throughout the day, your glutes will not be able to grow in response to training.” Save the workout ➡️
1️⃣ Sumo Deadlift - 4 sets (8-12 Reps)
The Sumo deadlift is a variation of the conventional deadlift. The difference between the two lies in the setup of the lifter's feet and hands - the bar is gripped with the lifter's hands inside their legs.
2️⃣ Hip Thrust - 4 sets (8-12 Reps)
The Hip Thrust trains the quads and hamstrings as well, but to a much lesser degree, making them especially useful for women who want to increase the size of their glutes without significantly altering the size of their legs. (Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise!) 3️⃣ SL Deadlift - 3 sets (6-8 Reps)
The stiff leg deadlift is an effective accessory exercise to build strength and muscular development in the posterior chain. This exercise also gives a great hamstring burn.
4️⃣ Single Leg Hip Thrust - 4 sets (6-8 Reps on each leg)
Similar to the weighted Hip Thrust, Single Leg Hip Thrusts help target glutes specifically without putting a strain on your quads. Doing this exercise on individual legs will take out any inconsistencies that may have occurred when pushing through them simultaneously.
5️⃣ Frog Pumps - 4 Sets (12-14 reps)
Frog pumps are different from hip thrusts as they the motion is more diagonal rather than up and down. This helps get both your gluteus maximus and medius involved and will result in a rounder, perkier shape.
6️⃣ Seated Resistance Band Abduction (30 seconds)
This exercise is great if you want a final added burn at the end of your workout. Pulsing with a resistance band will work the outside of your glutes.
Shoutout to @oneptfl for the amazing gym access! 🙌😃
💥Happy Hump Day💥
🍑Banded Skull Crushers + Hip Thrust. .
🍑Banded abductions at the end. .
🍑Try 3 sets of 10 skull crushers + hip thrusts and add 10 abductions as the end. Keep the tension on the band throughout the entire movement. Squeeze your booty. .
💥Video and tag me if you try it out. I want to repost on stories. Let’s do this together. Let’s encourage each other to reach new goals. 💪🏼 .
24 50412:53 PM Oct 3, 2018
Challenge your strength, stability, coordination, and more in this Lunge Progression on the Reformer with Jared Kaplan. Go to our latest videos to try the full class! #wednesdayworkout#lunge#balance#reformer
Hit 405lbs!! Doing heavy squats has definitely gotten my core stronger and the 405 went up fast today!
__Back is still bending a bit so I won’t go heavier yet. My tip for deadlifts is take a big breath in and squeeze your core against the belt before lifting to keep everything tight.👍