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  1. Tiny profile Scipio
    Yoga for Flexibility - Workout
    Length: 20 minutes
    Equipment: None
    Workout:

    Upward dog
    Downward dog
    Revolved chair
    Forward bend
    Camel pose
    One-leg seated forward
    Triangle pose
    Pigeon pose
    Tree pose
    Warrior one
    Reverse plank
    Seated forward bend

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  2. Tiny profile Scipio
    S3 Pull - Workout
    Body Parts: Upper Body
    Length: 30 minutes
    Equipment: Barbell, Dumbells
    Workout:

    - DBx2 row 4x10, 60sec rest
    - Lat Pulldown 4x12, 60
    - Tricep Pulldown 4x8, 60
    - Bicep curls 4x8, 60
    - DB Pullover 3x20, 45
    - Chinup 3xmax, 30
    - Abs 5x15, 60

    s3
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  3. Tiny profile Scipio
    S3 Legs - Workout
    Body Parts: Legs
    Length: 30 minutes
    Equipment: Barbell
    Workout:

    - Back Squat 5x6, 90sec rest
    - Leg Press 4x15, 60
    - Leg Extension 3x15, 60
    - Leg Curl 3x15, 60
    - Calf Raise 4x12, 30
    - Jumping Lunge 6x6, 60

    s3
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  4. Tiny profile Scipio
    S3 Push - Workout
    Body Parts: Upper Body
    Length: 30 minutes
    Equipment: Barbell, Dumbells
    Workout:

    - Bench Press 5x3, 90sec rest
    - DB Bench Press 4x10, 60
    - Incline Flye 3x20, 45
    - Overhead Press 4x8, 60
    - DB Lateral Raise 4x10,45
    - DB Front Raise 3x12, 45
    - Pushups, 6x12, 60

    s3
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  5. Tiny profile Scipio
    S3 Info - Workout
    Body Parts: Full body
    Workout:

    The training method is designed for those who have minimal time Opens a New Window. to train. For that reason, each workout focuses on compound movements for higher sets and lower reps (a classic method to accumulate heavier tonnage), followed by familiar bodybuilding isolation moves. To help you burn more calories and increase your muscles’ time under tension (a key for growth), Smitley added intensity techniques like dropsets, supersets, and eccentric reps. “Expect to get more work done in less time and an insane, shirt-splitting pump,” he says.

    As for the split, there are two upper-body days, divided into push- and pull-based movements, and a lower-body day. Two of the days o er a conditioning component to elevate the heart rate and help with fat burning when your glycogen levels are already depleted at the end of the workout. This also eliminates the need for additional cardio during the rest of the week. Ideally, you’ll take a day of rest between each training session. Smitley recommends a Monday/Wednesday/Friday training split. It’s only three days of work, but don’t think this means it’ll be a breeze. “At the end of each workout,” Smitley says, “you should feel like you got in an amazing training session.”

    s3
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  6. Tiny army physical fitness program image ts600 AFBC
    AFBC Benchmark #4 - Workout
    Length: 45 minutes
    Equipment: Kettlebell
    Workout:

    For total time:

    21-15-9 reps of:

    Sit-ups
    Push-ups

    Rest exactly 3:00 THEN

    3 rounds of:

    300m Run
    20 KBS (35# / 26#)
    20 Goblet squats (35# / 26#)

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  7. Tiny cfhc CrossfitHillcrest
    The Chief - Workout
    Length: 60 minutes
    Equipment: Barbell
    Workout:

    Max rounds in 3 minutes of:

    3 Power Cleans 135/95#
    6 Push-ups
    9 Squats

    Rest 1 minute. Repeat for a total of 5 cycles. Score is rounds+ reps for EACH cycle. *scale as necessary

    Accessory: 3×10-15 glute ham raise on GHD

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  8. Tiny profile Scipio
    Hatch 12-1 - Workout
    Body Parts: Quads
    Length: 30 minutes
    Equipment: Barbell
    Workout:

    Back squat
    1*5 60%
    1*5 70%
    1*5 75%
    1*5 75%

    front sqt
    1*5 65%
    1*5 70%
    1*5 75%

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  9. Tiny mf MensFitness
    The dumbbell-heavy routine to look great shirtless - Workout
    Body Parts: Biceps, triceps, and lats
    Length: 30 minutes
    Equipment: Dumbbells
    Workout:

    The dumbbell-heavy routine to look great shirtless (do 5-10 rounds)
    1. INCLINE DUMBBELL FLYE
    Reps: 10 Rest: 0 sec.
    2. INCLINE DUMBBELL ROW
    Reps: 10 Rest: 0 sec.
    3. DUMBBELL CLEAN AND PRESS
    Reps: 10 Rest: 30-60 sec.

    Post gym room 1181824 1280
    mf
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  10. Tiny na sv29i 400x400 InvictusFitness
    Lucky Sevens - Workout
    Length: 60 minutes
    Equipment: Barbell, kettlebell
    Workout:

    A.
    Deadlift
    * Set 1 – 50% of possible 3-RM x 5 reps
    * Set 2 – 75% of possible 3-RM x 3 reps
    * Set 3 – 85% of possible 3-RM x 2 reps
    * Set 4 – 90-95% of possible 3-RM x 1 rep
    * Set 5 – Test 3-RM
    * Set 6 (optional) – Exceed Set 5 weight for 3-RM
    Rest exactly 3 minutes between lifts

    Perform these with PERFECT posture and mechanics.

    B.
    “Lucky Sevens”
    Complete as many rounds and reps as possible in 7 minutes of:
    7 Box Jumps (24″/20″)
    7 Burpees
    7 Kettlebell Swings (24/16 kg)

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  11. Tiny cfhc CrossfitHillcrest
    22 Jun 2017 - Workout
    Body Parts: Shoulder
    Length: 60 minutes
    Equipment: Dumbbells
    Workout:

    Skill: Bar muscle ups- Work on progressions. If you have them down, rock out 5x ME sets. Score will be total BMU’s for the day.

    WOD:

    In front of a clock set for 12 minutes:

    1 minute of double-unders
    1 minute of 50#/35# Alt. dumbbell snatches
    2 minutes of double-unders
    2 minutes of 50#/35# Alt. dumbbell snatches
    3 minutes of double-unders
    3 minutes of 50#/35# dumbbell snatches

    Score is total reps.

    Courtesy of Crossfit.com *scale as necessary

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  12. Tiny sport 1235019 1280 1 Protein_Sparing_Modified_Fast
    Intermediate Lower A - Workout
    Body Parts: Upper Body
    Length: 60 minutes
    Workout:

    OHP 3×5
    Flies 3×10
    Pull ups 3×8
    Pendlay Rows 3×8
    Face Pulls 3×12/Tricep press downs 3×10 Superset

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  13. Tiny mf MensFitness
    The no-equipment circuit to blast your core and chest - Workout
    Body Parts: Chest, core
    Length: 30 minutes
    Equipment: Bodyweight
    Workout:

    The no-equipment circuit to blast your core and chest (do 5-10 rounds):

    1. ALTERNATING SHOULDER TAPS
    Reps: 20 sec. Rest: 0 sec.
    2. ELBOW PLANK
    Rest: 0 sec.
    3. BODY SAW PLANK
    Reps: 20 sec. Rest: 0 sec.
    4. JUMPING JACK
    Reps: 60 sec. Rest: 30-60 sec.

    mf
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  14. Tiny army physical fitness program image ts600 AFBC
    21 Jun 2017 - Workout
    Length: 60 minutes
    Equipment: Barbell, Slamball
    Workout:

    As many rounds as possible in 12 minutes of:

    12 Box jumps
    12 Box dips
    12 SDLHP

    Rest 3:00 THEN

    3 rounds for time of:

    Run 300m
    20 Seated medicine ball side-to-sides

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  15. Tiny cfhc CrossfitHillcrest
    21 Jun 2017 - Workout
    Length: 60 minutes
    Equipment: Barbell
    Workout:

    Strength: Hang Squat Clean – work to a heavy single in 12 minutes.

    WOD:

    5-10-15-10-5 reps for time of:

    Overhead squats 115#/75#
    Toes to Bar

    L1: 45#/35#, knees to elbow L2: 75#/55#, TTB or knees to elbow

    wod
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