All Posts

  1. Tiny mf MensFitness
    The no-frills circuit to incinerate excess fat - Workout
    Body Parts: Full body
    Length: 30 minutes
    Equipment: Dumbbells
    Workout:

    The no-frills circuit to incinerate excess fat (do 4-6 rounds):

    1. JUMPING LUNGE
    Reps: 10 Rest: 0 sec.
    2. PLYO PUSHUP
    Reps: 10 Rest: 0 sec.
    3. SQUAT AND CURL AND PRESS
    Reps: 10 Rest: 0 sec.
    4. PLANK
    Reps: Hold to failure Rest: 60 sec

    mf
    | 0 | | 0
  2. Tiny mikeburgener CrossfitWeightlifting
    Junk Yard Dog 37 - EMEMBER SATURDAY WORKOUT - Workout
    Length: 60 minutes
    Equipment: Barbell
    Workout:

    - SNATCH: WORK UP TO 75%X1, 80%X1, 85%X1X3

    - CLEAN AND JERK: SAME AS SNATCH

    - FRONT SQUAT: 3, 2, 1, 1, 1, 1.

    - ABS. YOUR CHOICE.

    jyd
    | 0 | | 0
  3. Tiny na sv29i 400x400 InvictusFitness
    Push Day - Workout
    Body Parts: Chest
    Length: 60 minutes
    Equipment: Barbell
    Workout:

    A.
    Four sets of:
    Push Press x 3-5 reps
    Rest 2 minutes
    L-Sit Tuck to Extension x 7-10 reps @ 1212
    Rest 2 minutes

    B.
    Complete rounds of 21, 15, and 9 reps of:
    Strict Handstand Push-Ups
    Push Press (135/95 lbs)
    Push-Ups

    | 0 | | 0
  4. Tiny army physical fitness program image ts600 AFBC
    12 Jun 2017 - Workout
    Body Parts: Quads, chest
    Length: 60 minutes
    Equipment: Kettlebell
    Workout:

    5 rounds for time of:

    10 Lateral parallete bar jump-overs
    10 Parallete bar push-ups
    :10s L-sit hold (cumulative)

    When finished, 5 burpees every minute until entire class is done with WOD. Rest 3:00 THEN:

    As many rounds as possible in 10 minutes of:

    8 Alternating KB snatches
    12 One-armed KBS
    16 Goblet squats

    | 0 | | 0
  5. Tiny cfhc CrossfitHillcrest
    12 Jun 2017 - Workout
    Length: 60 minutes
    Equipment: Barbell, plate
    Workout:

    Skill: Review Power Cleans & Barbell Cycling Tips.

    Strength: 5 sets: 5 strict chest to bar pullups (most people will use a band for this), 5 strict ring dips *if either of these are too easy for you, add a weight vest*

    WOD:

    For time (20 minute cap):

    800m run
    30 Power cleans 135#/95#
    30 Shoulder to overhead 135#/95#
    30 Plate Sit-ups 25#/15#

    | 2 | | 0
  6. Tiny profile Scipio
    Hatch 9-1 - Workout
    Body Parts: Quads
    Length: 30 minutes
    Equipment: Barbell
    Workout:

    back sqt
    1*5 60%
    1*3 70%
    1*2 80%
    1*2 90%
    1*1 95%
    front sqt
    1*5 65%
    1*4 75%
    1*4 80%
    1*4 85%

    | 1 | | 0
  7. Tiny sport 1235019 1280 1 Protein_Sparing_Modified_Fast
    Dumbbell Program B - Workout
    Body Parts: Full body
    Length: 60 minutes
    Equipment: Dumbbells
    Workout:

    Walking Lunge 3×8 for each leg

    Overhead Press 3×8

    Straight deadlift 3×8

    Lat pulldowns and pull ups (upon reaching 3×8, the person can start adding weight)

    Ab work 2×15 and Curls 2×10
    Superset (applicable to any kind of ab work)

    | 0 | | 0
  8. Tiny mikeburgener CrossfitWeightlifting
    Junk Yard Dog 36 - LAST WEEK OF THIS CYCLE - Workout
    Length: 75 minutes
    Equipment: Barbell
    Workout:

    THIS WILL BE A PEAKING WEEK. NOTE HOW I PROGRAM FOR THIS. AFTER SATURDAY’S WORKOUT YOU WILL HAVE A BASIC IDEA WHAT ITS LIKE TO MAX WHEN TIRED. THIS WEEK WILL BE AN EASIER WEEK TO BRING YOU BACK.

    -Snatch: work up to 75% of the weight you used on saturday x 1, 80%x1, 85%x1, 90%x1x2.

    -clean and jerk: same as the snatch

    -front squat: 3, 2, 1, 1, 1, 1, 1. heavy single.

    -ab work. your choice.

    -good mornings x 10 reps x 2 sets light.

    jyd
    | 1 | | 0
  9. Tiny na sv29i 400x400 InvictusFitness
    Deadlift Day - Workout
    Body Parts: Lower Body
    Length: 60 minutes
    Equipment: Barbell
    Workout:

    A.
    Deadlift
    Set 1 – 3 reps
    Set 2 – 2 reps
    Set 3 – 1 rep
    Set 4 – 3 reps
    Set 5 – 2 reps
    Set 6 – 1 rep
    Rest 3-4 minutes between sets

    B.
    Every minute, on the minute, for 10 minutes:
    3 Deadlifts @ 80-85% of today’s heavy single
    6 Burpees Over the Barbell

    | 0 | | 0
  10. Tiny na sv29i 400x400 InvictusFitness
    Recovery Day - Workout
    Workout:

    A.
    Mobility and Maintenance
    * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    * Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
    * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    – AND/OR –
    * Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

    B.
    Nutrition Preparation
    * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

    | 1 | | 0
  11. Tiny gurney gurneyHalleck
    Protein Packed Sweet Potato Shepherds Pie - Meal
    Calories: 428 kcal
    Macronutrients:
    Protein: 53 g
    Fat: 9 g
    Carbs: 36 g
    Ingredients:

    2lbs lean ground beef*
    6oz no salt tomato paste
    1-12oz bag frozen veggies of choice
    Garlic powder
    Onion powder
    Salt
    Black pepper
    2½ cups mashed sweet potatoes**
    Paprika


    Recipe:

    Preheat oven to 375 degrees

    Add ground beef to a non stick skillet

    Cook over medium heat

    Once cooked, add in tomato paste, frozen veggies and seasonings as desired

    Place mixture into a 9x13in oven safe dish

    Spread mashed sweet potatoes over top

    Sprinkle with paprika, if desired

    Bake for ~35-40 minutes

    Serve immediately

    Notes
    * Ground beef can be swapped for ground turkey breast, ground chicken breast or your favorite vegetarian/vegan protein source
    ** Frozen, all natural mashed sweet potatoes were used in this recipe. If buying frozen mashed potatoes, please check label as they could contain added salt and fat.

    Post shepherds pie
    | 0 | | 0
  12. Tiny mf MensFitness
    The bodyweight circuit to blast away flab - Workout
    Body Parts: Full body
    Length: 30 minutes
    Equipment: Bodyweight
    Workout:

    The bodyweight circuit to blast away flab (do 4-6 rounds):

    1. HIGH KNEES
    Reps: 20 sec. Rest: 0 sec.
    2. PUSHUP
    Reps: 20 sec. Rest: 0 sec.
    3. JUMPING JACK
    Reps: 20 sec. Rest: 0 sec.
    4. PUSHUP
    Reps: 20 sec. Rest: 0 sec.
    5. MOUNTAIN CLIMBER
    Reps: 20 sec. Rest: 0 sec.

    mf
    | 1 | | 0
  13. Tiny download CompTrain
    Hurricane - Workout
    Body Parts: Shoulders
    Length: 20 minutes
    Equipment: Barbell
    Workout:

    3RFT:
    800m Run
    21 Power Cleans, 155/105

    wod
    | 0 | | 0
  14. Tiny sport 1235019 1280 1 Protein_Sparing_Modified_Fast
    Dumbbell Program A - Workout
    Body Parts: Full body
    Length: 60 minutes
    Equipment: Dumbbells
    Workout:

    Split Squat 3×8 for each leg
    Bench 3×8, when no bench available, floor press can be done
    Reverse Flies 3×10
    Calf raises 2×15/French Press 2×10 Superset
    DB Rows 3×8, where one arm is on the bench and the back parallel to the floor

    | 0 | | 0
  15. Tiny sport 1235019 1280 1 Protein_Sparing_Modified_Fast
    1406 - Post

    The dumbbell full body program

    For the dumbbell full body program, the person is supposed to increase weight depending on his ability; nevertheless, the recommended is 5lbs addition to each DB every week for both the upper body and lower body lifts. Furthermore, to experience satisfactory results that the program has to offer, the individual should have enough or adequate gym equipment. In the event that equipment access is limited, the person will be required to be visiting the gym or purchase adequate home equipment in order to enjoy the fruits of the program. Examples of necessary home equipment include the power rack, the barbell, Olympic weights and the adjustable bench.

    In some cases, individuals find it difficult to carry out pull ups or pull downs. The trick here is for the person to be creative because, the pull ups and pull downs are quite essential in most exercise programs. The following is a trick on how to maximize the pull ups and pull downs;

    The person can purchase a doorway pull up bar which is normally cheap. He or she can opt for a chair to assist in movement when doing a full pull up becomes difficult. In some cases, low tree limb can be a helpful alternative for a pull-up bar.

    Post fitness 375472 1280 Mini fitness 375472 1280
    | 0 | | 0