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  1. Tiny 06ctzmz FemmeFitness
    Bikini Arms - Workout
    Body Parts: Arms
    Length: 25 minutes
    Equipment: Light Dumbbells
    Workout:

    TRICEP PUSHUP
    Do 30 reps!

    UPRIGHT ROW + PRESS
    Do 30 reps!

    PLANK TUCK JUMPS
    Do 30 reps!

    REVERSE FLY
    Do 30 reps!

    FORWARD RAISES
    Do 30 reps!

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  2. Tiny 06ctzmz FemmeFitness
    06 Mar 2017 - Workout
    Body Parts: Legs
    Length: 25 minutes
    Equipment: Dumbbell if desired
    Workout:

    BRIDGE DIPS
    Do 30 reps!

    SIDE LUNGE
    Do 15 reps on each side, 30 reps total!

    SQUAT JUMPS
    Do 30 reps!

    SINGLE LEG DEADLIFT
    Do 15 reps on each side, 30 reps total!

    CURTSY LUNGE + PRESS
    Do 15 reps on each side, 30 reps total!

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  3. Tiny 06ctzmz FemmeFitness
    01 Mar 2017 - Workout
    Body Parts: Core, booty
    Length: 20 minutes
    Equipment: Exercise Ball
    Workout:

    TILTS
    Do 30 reps on each side!

    CRUNCH ON THE BALL
    Do 30 reps!

    JACK KNIFE
    Do 30 reps!

    MERMAID CRUNCH
    Do 30 reps on each side!

    LEG RAISES
    Do 30 reps!

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  4. Tiny 06ctzmz FemmeFitness
    22 Feb 2017 - Workout
    Body Parts: Booty
    Length: 15 minutes
    Equipment: Light Dumbbells
    Workout:

    DEADLIFT
    Do 30 reps!

    DEEP SQUAT
    Do 30 reps!

    SLIDER SIDE LUNGE
    Do 15 reps on each side, 30 reps total!

    SLIDER KICKBACK
    Do 15 reps on each side, 30 reps total!

    JUMP ROPE
    Do 30 jumps!

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  5. Tiny 06ctzmz FemmeFitness
    Pulled BBQ Chicken Potato Skins - Meal
    Calories: 327 kcal
    Macronutrients:
    Protein: 38 g
    Fat: 7 g
    Carbs: 28 g
    Ingredients:

    2 lbs small dutch potatoes
    1 lb (raw weight) chicken breast
    ½ cup favorite BBQ sauce
    1 cup reduced fat shredded cheddar cheese


    Recipe:

    Preheat oven to 425 degrees
    Line a baking sheet with foil
    Rinse potatoes and pierce with a fork
    Place potatoes on a baking sheet and bake for about 1 hour or until tender
    While potatoes are cooking, boil chicken for about 8-10 minutes or until cooked through
    When chicken is done, shred it by using 2 forks
    Toss the chicken with the BBQ sauce and set aside
    When potatoes are done, remove from the oven and allow to cool enough to handle
    Cut the potatoes in half and scoop out the middle, leaving a small bit of potato along the sides
    Evenly divide the pulled BBQ chicken among the potatoes
    Sprinkle with shredded cheddar cheese
    Return to the oven and bake an additional 20 minutes or until cheese is melted
    Finish off with extra BBQ sauce, if desired

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  6. Tiny 06ctzmz FemmeFitness
    13 Feb 2017 - Workout
    Length: 15 minutes
    Equipment: Dumbells
    Workout:

    *Go through the entire circuit 3 times to add up to your 42 reps!*
    BURPEE
    Do as many as you can in 42 seconds!

    BRIDGE CHEST PRESS
    Do 14 reps!

    BRIDGE TRICEP EXTENSION
    Do 14 reps!

    BICYCLES
    Do 14 reps on each side!

    SKIP JUMPS
    Do 14 reps on each side!

    *Add a 30 minute walk after dinner. Maybe make a phone call and catch up with someone, ask your babe or roomie to join you or just take some time for reflection. Set your intentions for Tuesday!

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  7. Tiny 06ctzmz FemmeFitness
    07 Feb 2017 - Workout
    Body Parts: Booty
    Length: 20 minutes
    Equipment: Dumbell
    Workout:

    TURKISH GET-UP
    Do as many reps as you can in 42 seconds on each side!

    BAND CURL TO PRESS
    Do 14 reps!

    DUMBBELL SWING
    Do 14 reps!

    BAND TRICEP KICKBACK
    Do 14 reps on each side!

    BOX JUMPS
    Do 14 reps!

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  8. Tiny 06ctzmz FemmeFitness
    02 Feb 2017 - Workout
    Body Parts: Quads, cardio
    Length: 15 minutes
    Equipment: erg
    Workout:

    50-40-30-20-10 Cals
    Rest :50, :40, :30, :20

    row
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  9. Tiny 06ctzmz FemmeFitness
    31 Jan 2017 - Workout
    Body Parts: booty
    Length: 20 minutes
    Equipment: bodyweight
    Workout:

    ***Go through this entire circuit 3 times to reach your 42 reps!***
    Bump up the intensity by adding jump rope for 42 seconds between each move!

    BAND BRIDGE CHEST PRESS
    Do 14 reps!

    BRIDGE FLY
    Do 14 reps!

    TRICEP PUSHUP + BOOTY KICKBACK
    Alternate legs with each rep! Do 14 reps!

    UPRIGHT ROWS
    Do 14 reps!

    TRICEP DIPS
    Do 14 reps!

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  10. Tiny 06ctzmz FemmeFitness
    Buffalo Chicken Sliders - Meal
    Calories: 213 kcal
    Macronutrients:
    Protein: 20 g
    Fat: 8 g
    Carbs: 17 g
    Ingredients:

    2 lbs boneless skinless chicken breast, cooked and shredded
    1 cup wing sauce
    1 packet ranch dressing seasoning mix
    ¼ cup reduced fat blue cheese dressing
    Lettuce
    12 slider buns


    Recipe:

    Combine first 3 ingredients together in a mixing bowl and toss until chicken is coated.
    Place a small lettuce leaf on each roll.
    Top with shredded chicken and finish off with a drizzle of blue cheese dressing.

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  11. Tiny 06ctzmz FemmeFitness
    27 Jan 2017 - Workout
    Equipment: Pool
    Workout:

    Total Distance: 2400 yards

    200 yards crawl warmup
    200 yards breaststroke
    200 yards pull only alternating lengths of breast and crawl
    (choice of swimming with or without a leg bouy)
    200 yards kick only alternating lengths of breast and flutter
    (choice of swimming with or without a kickboard)
    200 yards crawl counting strokes per length
    (try to use less strokes on each subsequent length)
    200 yards breaststroke counting strokes per length
    (try to use less strokes on each subsequent length)
    4 x 100 yards crawl, resting :15 between
    (count 3 kicks per arm stroke)
    4 x 100 yards breaststroke, resting :15 between
    (focus on timing of pull, kick and glide)
    400 yards warmdown mixed strokes
    (alternating lengths of breast and crawl)
    Notes: This workout focuses on crawl stroke and breast stroke. You will practice both pulls and kicks for each stroke, then swim the strokes with a focus on timing. Concentrate on your technique while you are swimming, don't just daydream and go through the motions. By thinking about your technique on the swim drills good form will become automatic for you.

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  12. Tiny 06ctzmz FemmeFitness
    Swim Workout #17 - Workout
    Equipment: Water
    Workout:

    Total Distance: 1800 yards

    400 yards warmup mixed strokes
    (alternating crawl and breast every 50 yards)
    200 yards crawl stroke alternating lengths of pulling and kicking
    (alternate 25 yards pulling with ankles crossed, with 25 yards kicking with hands stretched out in front of you)
    8 x 50 yards crawl, on 1:00
    (count 3 kicks per arm stroke)
    200 yards breaststroke alternating lengths of pulling and kicking
    (alternate 25 yards pulling with ankles crossed, with 25 yards kicking with hands stretched out in front of you)
    8 x 50 yards breaststroke, on 1:30
    (focus on timing of pull, kick and glide)
    4 x 25 crawl windsprints, resting :30 between
    (swim length of pool on 1 breathe)
    4 x 25 underwater breaststroke windsprints, resting :30 between
    (swim length of pool underwater without coming up for air, doing breaststroke or a frogkick stroke)
    400 yards warmdown mixed strokes
    (alternating lengths of breast and crawl)

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  13. Tiny 06ctzmz FemmeFitness
    15 Jan 2017 - Workout
    Body Parts: Conditioning
    Length: 60 minutes
    Equipment: TrueForm, Erg, Bar, Wallball
    Workout:

    1. Run Conditioning
    Run 18 minutes nonstop on TrueForm

    2. Conditioning
    ARMAP 30:
    Teams of 3:
    12 Calorie Row
    12 Power Snatch (95/65#)
    12 Wallballs (20/14#)
    12 T2B
    *Full rounds, then change partners

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  14. Tiny 06ctzmz FemmeFitness
    391 - Post

    gainz

    Post 1468389459258 Mini 1468389459258
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