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  1. Tiny playa nataliadancefitness
    27 May 2017 - Workout
    Workout:

    EJERCICIOS PARA ABDOMEN BAJO.

    ABDOMINALES DEL VELOCISTA
    se trata de llevar la rodilla al pecho mientras contraes los abdominales y colocas los brazos en posición de corredor. No hay que mover el tronco hacia un lado a otro, pues estaríamos trabajando también los oblicuos.
    Se realizan 4 series de
    20 repeticiones y por
    cada serie se descansa
    20 segundos.
    ELEVACIÓN DE PIERNAS
    Se trata de ir cambiando la posición de las piernas una delante de la otra, sacando la fuerza del movimiento desde el Core. Las manos van debajo de los glúteos.
    Se realizan 4 series de
    30 repeticiones y por
    cada serie se descansa
    20 segundos.

    CURL ABDOMINAL
    Acostada sobre una banca, coloque ambas manos sosteniendo su cabeza. Eleve la mitad superior del tronco por medio de la contracción de sus abdominales. Descienda el tronco de forma controlada.
    Se realizan 4 series de 20 repeticiones y por cada serie se descansa 20 segundos.

    ABDOMINALES PIERNAS ENTRECRUZADAS.
    Se trata de ir cambiando la posición de las piernas entrecruzadas, sacando la fuerza del movimiento desde el Core. Las manos van debajo de los glúteos.
    Se realizan 4 series de 30 repeticiones y por cada serie se descansa 20 segundos.

    Si en tu casa tienes escaleras, úsalas. Puedes hacer diferentes combinaciones para subir y bajar de a dos o tres escalones, por ejemplo. Deberás ir aumentando la velocidad. Si por el contrario no tienes utiliza una bicicleta, trota o has movimientos rápidos que generas la quema de calorías. Esto por 20 minuto.

    En las imágenes podemos ver las posiciones de los ejercicios :)

    Post 4
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  2. Tiny us navy 110613 n kb052 101 NavyFitness
    PFT Run Workout #3 - Workout
    Workout:

    - Run one mile easy / stretch - Run one mile at 10 seconds above current mile pace - Jog 2:00 slow - Run one mile at current mile pace

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  3. Tiny sprata CrossFitLeonidas
    26 May 2017 - Workout
    Workout:

    Strength / Skill:
    5 5 5 5 5 HangClean

    WOD:
    3RFT

    30 HangSnatch
    30 Snatches
    200m Run

    135/95#

    wod
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  4. Tiny rocky 800px PhillyTraining
    Friday - Pull - Workout
    Body Parts: Back, Traps & Biceps
    Length: 45 minutes
    Workout:

    5 x 5:
    Snatch Grip Deadlift
    Weighted Pull-ups

    4 x 8-12:
    Lat Pull Down
    Seated Cable Shrug
    Alternate Seated Dumbbell Curl

    Close Grip Lat Pull Down
    Tate Press
    Cable Curl

    5 x 20:
    Lying Alternate Floor Leg Raise
    Russian Twist

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  5. Tiny mf MensFitness
    The weight-plate circuit - Workout
    Body Parts: Shoulders, core
    Length: 30 minutes
    Equipment: Plate
    Workout:

    The plate-only circuit to shred your upper body (do 4-6 rounds)
    1. PLATE PRESSOUT
    Reps: 10 Rest: 0 sec.
    2. PLATE FRONT RAISE
    Reps: 10 Rest: 0 sec.
    3. PLATE DIAGONAL PUNCH
    Reps: 5 (per side) Rest: 0 sec.
    4. WEIGHTED SITUP
    Reps: 10 Rest: 0 sec.
    5. SEATED RUSSIAN TWIST
    Reps: 20 Rest: 30-60 sec

    abs, core, mf
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  6. Tiny mikeburgener CrossfitWeightlifting
    Resy Day - Workout
    Workout:

    REST DAY!!

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  7. Tiny na sv29i 400x400 InvictusFitness
    26 May 2017 - Workout
    Length: 60 minutes
    Equipment: Dumbbells, kettlebells
    Workout:

    A.
    Four sets of:
    Barbell Shoulder Press x 8-10 reps @ 2011
    Rest 45 seconds
    Russian Step-Ups x 10-12 reps each leg
    Rest 45 seconds
    Farmers Carry x 50 Meters
    Rest 45 seconds

    B.
    Complete as many rounds and reps as possible in 4 minutes of:
    10 Dumbbell Push Presses
    5 Strict Pull-Ups

    Rest 4 minutes, and then . . .

    Complete as many rounds and reps as possible in 4 minutes of:
    15 Kettlebell Swings
    15 Push-Ups

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  8. Tiny army physical fitness program image ts600 BigBarryFitnessCo
    26 May 2017 - Workout
    Length: 60 minutes
    Equipment: Kettlebell, slamball
    Workout:

    Partner WOD. For time:

    300m KB carry (both partners carry 1 KB, go heavy!)
    50 Sit-ups (one partner works, other partner rests in plank)
    50 KBS (one partner works, other partner holds their KB off the ground)
    50 Slamballs (one partner works, other partner holds slam ball above their head)
    50 Jumping alternating lunges (one partner works, other partner rests in BOTS)
    300m KB carry (both partners carry 1 KB, same weight as when you started)

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  9. Tiny cfhc CrossfitHillcrest
    26 May 2017 - Workout
    Body Parts: Legs
    Length: 60 minutes
    Equipment: Barbell
    Workout:

    Strength: (15 min) 1RM Clean(full). 3@50% 3@60% 2@70% 2@80% 1@90% 1@95% Test

    LAST PERFORMED: 11/27/2015

    WOD:

    21-15-9 reps for time of:

    Hang squat cleans

    Run 200m between each set of reps.

    L1: 45# / 35#
    L2: 95# / 65#
    RX: 135# / 95#

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  10. Tiny shutterstock 579162439 JessicaFitnessUSA
    26 May 2017 - Workout
    Body Parts: Shoulders, traps
    Length: 60 minutes
    Equipment: Barbell
    Workout:

    4x
    Behind the neck snatch grip
    1 strict press, 3 push press

    4x5
    Paused OHS, start @60%

    EMOM 6
    Mid thigh snatch + below the knee snatch
    @ 75%

    3x10
    Snatch grip deadlift

    Chinese Plank
    1min / : 30rest x5

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  11. Tiny sprata CrossFitLeonidas
    25 May 2017 - Workout
    Workout:

    Strength / Skill:
    C&J - work to heavy single for the day

    WOD:
    3RFT

    25 C2B
    20 BackSquat
    70 DU
    25 T2B
    15 BBJO
    20 Snatches
    30 SDLHP

    135/95#
    24/20"

    wod
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  12. Tiny cfhc CrossfitHillcrest
    25 May 2017 - Workout
    Length: 60 minutes
    Equipment: Erg, dumbbells, GHD
    Workout:

    Skill: Handstands/Handstand walking- If you have HSW down, accumulate 100 meters.

    WOD: Row conditioning 6×500 meter row 2 min rest between splits. This is great day to learn more about how to use the rowing monitor to our advantage. We will be going over Cal/hr, 500/split and stroke rate. Score is slowest 500 meter row.

    Accessory: 3×10/side DB rows, 10-15 GHDSU.

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  13. Tiny mf MensFitness
    The 4-move core-burner - Workout
    Body Parts: abs, core
    Length: 30 minutes
    Equipment: ab wheel
    Workout:

    The 4-move core-burner (do 4-6 rounds)
    1. AB-WHEEL ROLLOUT
    Reps: 10 Rest: 0 sec.
    2. LEG RAISE
    Reps: 10 Rest: 0 sec.
    3. SUPERMAN
    Reps: 10 Rest: 0 sec.
    4. SINGLE-ARM,

    abs, mf
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  14. User clipart MilesTeg
    Smokey Grilled Cheddar And Chipotle Burger - Meal
    Calories: 499 kcal
    Macronutrients:
    Protein: 33 g
    Fat: 24 g
    Carbs: 33 g
    Ingredients:

    2 pounds Sirloin Beef
    8 tbsp BBQ Sauce
    8 slices Cheddar Cheese
    2 tsp Chipotle Powder
    1 medium Onion
    1/2 tbsp Very Finely Ground Coffee
    8 Buns
    Salt and Pepper to Taste


    Recipe:

    Makes 8 patties/burgers.

    Place the ground sirloin beef in a bowl. Add salt, pepper, chipotle power and finely ground coffee.
    Mix well, and form into 8 hamburger patties.

    Cut your onion into small rings.

    Grill your burgers. When fully cooked remove them from the grill and top with cheddar cheese. Place in a bun and top with onion and BBQ sauce.

    Post chipotle burger 450
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  15. Tiny mikeburgener CrossfitWeightlifting
    Junk Yard Dog 24 - Workout
    Length: 75 minutes
    Equipment: Barbell
    Workout:

    BURGENER WARM UP

    SKILL TRANSFER EXERCISES

    - muscle snatch+snatch high pull+snatch: 1+1+1 x 5 sets. work up to a med weight.
    - snatch on the minute: 65%x1x5 on the minute. 70%x1x5 on the minute. 75%x1X5 on the minute, (80%x1, 85%x1, 88%x1)3 rounds.
    - REST 10 MINUTES.
    - clean and jerk: 65%x1+1×5 on the minute. 70%x1+1×5 on the minute. 75%x1+1X5 on the minute, (80%x1, 85%x1, 88%x1)3 rounds.
    - front squat: 80%X3X5
    - clean power shrugs: take weight off rack. use straps. load it up….down and finish….3+3…dip and shrug. go heavy…more than you clean….x 5 sets.
    - military press x 5 x 5. TAKE OFF RACK.
    - 15 TOES TO BAR X 2 SETS.

    jyd
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