Soooo, this is my first time recording a video of me working out and I did it all by myself with my iPhone (had some pretty fun set ups) so yeah. It’s a little rough so bear with me here people. Anyway, this was a quick 18 min workout that just wrecked me! Which is kinda what I needed since I got to the gym super late today and wanted to be in and out quick (lol jokes on me cus I spent 20 min trying to get the moves on film hahaha). ————————————————————————————
I would also like it to be known that I haven’t picked up a jump rope since high school and Zach and I wanna start jump roping to prepare for @ultra
Also, I know I’m awkward okay. I’m like 5’7” and most of my female friends are like 5’4”/5’3” and so I’m just awkward holding my body sometimes. Okay thanks haha. Anyway, the workout was:
1 minute of each exercise with 30 seconds rest in between
A1. Battle rope
A2. Medicine ball slams
A3. Rope pull down
A4. Medicine ball squat to toss
A5. Jump rope
A6. Abs (I didn’t get these on film cus I tried 5 times and I could never get the frame right but really abs of choice, AOC if you will) ——
I hope some of you found this useful and have a great night/ FRIDAY morning!
Is your mindset pushing you forward? Or, holding you back?
There’s no question that gymnastics takes extreme physical ability, but what’s going on between your ears is arguably more important to an athlete’s success.
In college, we would have to go through “visualization routines” as part of our daily warm-up.
Which just means, “Sit here. Close your eyes. And see yourself doing your skills perfectly, before ever climbing on the balance beam.”
We had a little motto: See it. Say it. Do it.
Back then, I HATED visualization. I didn’t think it was important, & I definitely didn’t want to waste 10 minutes of my time sitting alone with my thoughts.
I didn’t see the importance of it, because we never talked about WHY we were doing it, or how it would help us in the gym.
So, let me clarify WHY visualization is critical to your athletic ventures, so I can encourage you to start paying attention to your thoughts & how you approach training.
The mind is a powerful tool, & when you can visualize yourself hitting that perfect skill, catching that perfect snatch, or connecting the perfect set of butterfly pull-ups, you’re going to have an easier time communicating those “ideal movement patterns” to your body, so that when you jump on that balance beam, pick up the barbell, or hang from the rig, your body has a better idea of what you expect it to do, & knows how to move accordingly.
You’re setting yourself up for more success, before you even begin moving.
See? (Bad pun intended)
Not to mention the confidence-building benefits that associate with GIVING YOURSELF PERMISSION to perform flawlessly in your mind.
Don’t be your own obstacle.
If you’re struggling through training, I would bet your mindset is the biggest limiting factor. It can be our greatest tool, or our worst enemy.
Control the space between your ears.
Was ist eigentlich HIIT ? 👀
HIIT ist ein hochintensives Intervalltraining. HIIT ist schnell, intensiv und Du erreichst deine maximale Fettverbrennung 🔥! Aufgrund der kurzzeitigen und extremen Belastungen werden deine Muskelfasern beansprucht, die vermehrt für deinen Muskelaufbau 💪🏼verantwortlich sind. Bist Du bereit dich herauszufordern, zu schwitzen 💦 und alles zu geben? Dann solltest Du unbedingt HIIT ausprobieren - Du wirst es nicht bereuen 👌🏼 ———————————————Jeden Sonntag 60 Minuten Vollpower @jenniferkristin2104_ ab 10:00 Uhr ⏰ ———————————————
Dein JOY Fitness Stade
Full Body HIIT Circuit !
It can be done anywhere, no equipment needed=No Excuses
If you are unsure of any of the exercises, don’t hesitate to ask for advice.
Give it a go and let me know how you get on 🔥💪🏽
1. Jumping Jacks
2.Press Ups- These can also be done on the knees. Aim to get chest as close to the floor as you can. Hands should be level with Shoulders.
3.Squats - Hip Stance, sitting back into your squat, chest lifted and back should be flat
4.Mountain Climbers- Try to keep hips still. Aim to bring alternate knee to alternate elbow.
Try 45secs each exercise and 15 secs rest between each exercise.
If this is not challenging, take out the rest between exercises and have a rest after completing all exercises.
Repeat 4 rounds , or as many as you can. I would love to know how many you get?
I did 4 rounds and was on 🔥
Have you ever synced your treadmill up to your Netflix account?! I discovered that nifty link today and let me tell ya....total game changer!! I ran on an incline with sprint intervals for 30 mins no problem...it’s amazing what some TV 📺 time can do for your fitness 😂 .
Post Netflix I headed to the weights and knocked out this weeks @madeline_moves upper body workout and while I only had time for 2 circuits, they were awesome and I left with noodle arms 💪🏻 I hope you had a killer Thursday!!
LEGS BABY! 💃🏼🏋️♀️
Who’s ready to get sweaty with this HIIT leg workout?!
Seriously my legs are already noodles..filling that burn but oh man does it feel good! I usually will try to put in at least 1 or 2 HIIT workouts during my week. Super easy to switch it up and just get moving. Seriously guys doing these moves for even just 10 minutes will kick your booty and get the blood flowin! I get bored with workouts easily, so it’s fun to challenge myself with more of a fast pace, upbeat type of work out. .
I do each exercise 20-30 seconds, 3 each sets. You can add in 20 seconds rest after each individual exercise or at the end of each circuit. 😊 I’m not a certified trainer or any kind of nutritionalists, these are just things I do, that have helped me keep my body healthy and happy. listen to your Body and do what feels good to YOU! ❤️💪🏼
Clip 1- Jumping Lunges
Clip 2- Variation of pulsing jump squat
Clip 3- Jump squat with double pulse
Clip 4- Squatting duck walks (interrupted by my dogs 🙄😂)
Clip5- Double step stationary squat
Clip 6- Jumping squat with cross cross
✨Sometimes our choices can isolate us, it can challenge the way we think and our very nature of who we are but we have to stand strong and keep pushing forward because even if it may seem like hell now, there is a light at the end of every tunnel and when we get there it will be so dang worth it, just breathe and believe and just like the warrior you are, you will make it!!😁✨...
💥 Bodyweight Circuit💥
🔸 Jump lunges (30secs)
🔸 Triple Jump to 180 Jump (30secs)
🔸Plyo side to side pushups (30 secs)...
🔸Foward and back jumps with single leg burpees (30secs)
⏱ Repeat 3X to add a nice burnout to your workouts or bust it out anytime anywhere!!
◾️Save for later and Tag a friend!!...
Happy hump day!!! What better day for legs and glutes??? And in the sun? even better 🤗 split each video up so i wouldn’t have to speed the workout up. This is the real me y’all. All ya need are some KB’s, resistance bands, and maybe a pair of dumbbells (you can use KB’s in place of these!) Lemme break it down for ya. The first four exercises are one circuit. The last five are another circuit. Each circuit will be done as an AMRAP (as many rounds as possible) in 8 minute intervals. You’re going to alternate between the circuits going through both of them twice each. So 4 rounds total for 32 minutes of work 🤩 we all have half an hour in our days to get a kickass workout in.
Circuit 1 (KB & DB’s):
1. Atomic burpees x15
2. Elevated Heavy KB sumo squat x15
3. DB step up with SLDL x12 each side
4. DB walking lunges x15 each side
Circuit 2 (bands):
1. Pilates burnout x50 (keep low back pressed into the ground, quads locked, belly button pulls into spine to engage core)
2. Double band lateral walk x10-12 each way (heavy band above knees, lighter band below)
3. Double banded hip bridges x15 with flutter burnout at end x30
4. Double banded squat hops on platform x15
If ya did this be sure to post and tag me letting me know how it went, how you felt, and how sore ya are the next day or two 🤗 have a great rest of your week people! 💕
Song: Successful by Ariana Grande •
I love getting inspired by other IG fitness pages when I want to do something a little out of the box 📦 .
This particular workout came from @antny_gee . Go check his page out - lots of rad ideas. .
Anyway, give this a try and let me know how it worked. I loved how it targeted EVERY muscle 💪🏼 💀 🔥