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Kettlebell Workout for Strength & Conditioning

Use two kettlebells for the ultimate workout!

http://www.kettlebellfitnessworkouts.com/2018/02/strength-conditioning-workout-double-kettlebells.html

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#success #keepgoing

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A post shared by Minneapolis/St. Paul Gym (@pro_fitness_training)

Today’s portion (1/30/18) of the 💯 rep challenge! Pull/Chin-Ups!

This is one of the essential pulling exercises. I’d rank it in my top 10 most important exercises. 🤗 Pull-Ups & Chin-Ups are an upper-body compound movement that work a number of larger muscle groups at the same time (back, lats, shoulders, grip & arms)💪They’re challenging to do, and don’t require expensive equipment. Plus we should all be able to pull our own weight 😉

Benefits of this exercise: • Functional Strength: They strengthen the relationship between your nervous and muscular systems. • Postural Improvement: You’ll appear longer and leaner. • Physique appearance: They help define your back and biceps and work your core. • Reduced Back Pain: By strengthening your back and core muscles with the pull-up, you reduce your chances of future back issues. • Hanging: Adding hangs to your routine, will increases your grip strength and core stability (2 qualities that make you better at everything you do). Which means you’ll make progress in all other areas as well. 👍🏻

Day 1: BW Squats. Day 2: #kettlebell Snatches (20kg bell) Day 3: Back Bridges Day 4: #kettlebell Presses (24kg) Day 5: Hanging Leg Raises Day 6: Knuckle #pushups Day 7: Jumping Jacks Day 8: 1 Arm Swings (24kg) Day 9: Shoulder Mobility Day 10: Kicks Day 11: 1 Arm Rows (16kg) Day 12:Ab Wheel Roll Outs (from knees) Day 13: Kettlebell Windmill (16kg) Day 14: Kettlebell Swings (24kg) Day 15: Clean -> Lunge (16kg) Day 16: Bottoms Up Press (16kg) Day 17: Handstand Push-ups (HSPU) Day 18: Tire Sledge (16lbs) Day 19: Double Kettlebell Cleans (16kgs) Day 20: Back Brides Day 21: Mule Kicks Day 22: Overhead Squats (12kg) Day 23: Scorpion Stretches Day 24: Deadlift (185lbs) Day 25: Rocking Chair Day 26: Mace/Indian Club Casts (10lbs) Day 27: ½ Kneeling Press w/Open Rotation (16kg) Day 28: Alt Bird Dog Planks Day 29: Battle Rope Slams Day 30: Thread the Needle Day 31: Pull/Chin-Ups

The 2018 💯 rep challenge! Get involved, stay active, and reap the benefits! This will go great with the Body Transformation Challenge that we’ll be launching soon. #100repchallenge #fitness #workout (at Pro Fitness Training)

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Work hard! Reap the benefits later! #kettlebell #training #fitness

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Abs Motivation?

Who wants to do some crunches now?

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Fit!

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Butt boost?

I wonder if she should do some kettlebell workouts to boost her booty

https://nextshark.com/struggling-taiwanese-food-stand-quadruples-sales-hiring/

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Great loooking arms are hard to find!

7 Best Arm Workouts for Women Who Feel Self-Conscious About Their Arms

Thanks to these arm workouts for women, you can have the arms of your dreams!

Everyone has something they’re self conscious about. For some it’s their thighs, for others it’s the stomach; and for some of us, it’s our arms. Here at Skinny Ms, we always try to encourage body positivity, but that doesn’t mean you can’t work to make yourself look how you want. So which are the best arm workouts for women? What moves get you the best results? Read on to find our top upper body workouts!

These seven workouts are ideal for women who want some muscle tone—arms that are firm, but svelte. The exercises mainly target the tricep and bicep, with some attention on the shoulders, forearms, and chest.

We’ve chosen workouts that mainly focus on building muscle because it’s the most effective way to get sleek and sexy arms. Muscle raises the number of calories you burn throughout the day. Therefore, strength training will also help you lose stubborn arm fat. Think strong, yet lean arms!

We suggest doing any combination of these workouts about two to three times per week, devoting the rest of the days to cardio and lower body workouts.

1. Arms that Slay: Weight Lifting Plan for Beginners

Over the years, many women have avoided lifting heavy weights in fear of becoming too bulky. Nevertheless, recently the many benefits of weight lifting have become better known and it has grown in popularity among women. More muscle means your body burns more fat. Therefore, in order to have that strong but slim look, lifting is key! This plan is the perfect intro to lifting. It’ll ease you into it using dumbbells and basic moves.

2. 6-Minute Arm Toning Workout

This workout uses similar exercises to the Arms that Slay plan, but with a structure that some might find simpler. You’ll have six minutes worth of dumbbell exercises, including short 15-second recovery periods. Beginners can do a single 6-minute round, while more advanced lifters can work their way up to 4 rounds.

3. HIIT Arms & Shoulder Workout

HIIT, or High-Intensity Interval Training, is a training style that has recently risen in popularity due to its effectiveness in total body transformations. Interval training can give you the body you’ve always dreamed of! HIIT is great for both creating lean muscle and burning body fat in a short period of time. For anyone looking for a real transformation, this workout is a great place to start.

4. Best Arm Moves = Toned & Jiggle Free Arms

The main concept behind this workout is that you should train smarter, not harder. It uses just a few sets of the most effective upper body exercises. There’s moves to target your shoulders, biceps, triceps, and a little bit of your upper back. It’s one of our most popular upper body workouts, so you know it’s going to be fun!

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The post 7 Best Arm Workouts for Women Who Feel Self-Conscious About Their Arms appeared first on Skinny Ms..

source https://skinnyms.com/arm-workouts-for-women/

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Work it!

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Inspired!

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That was my WOD. All that pushin’ and pullin’ gave me a good sweat! Try it and share it if you like it!

http://bit.ly/2rp6xey

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Five Minute Fitness Fridays

Most of our mornings are filled with just trying to find our motivation and argue with ourselves “We only have to make it today, its FRIDAY!!” But in truth not to rain on the parade or depress anyone, it’s just another day. The weekend comes and for those in retail Friday means nothing more than perhaps just a paycheck, they still work as the demands require that. Others still have to play catch up on things they did not complete or future projects. Then there is those of us that have house chores to do, and home care projects, so the mental illusion we give ourselves is the match to motivate, but truly getting ourselves going may require just a tad bit more.

Five minutes, you have that, no matter what you say you have it. You have it while you read this post, and you can get to changing those habits you long to even today. Taking five minutes to stretch each morning helps keep your body’s circulation going and also the added flexibility will help to deal with these cold winter months.

Now you do not have to be a contortionist or gymnast level of stretching but simple small exercises you can do are

Touching your toes

10 squats to limber up your hip flexors.

Calf and Hamstring Stretches.

Basic Yoga Sun Salutation for whole body energy,

Neck and Shoulder rotations.

All of this can take just five minutes a day to help focus and re-energize your body.Psstt, wanna know a secret, you can do this anytime you have a break or feel sluggish and use it for a physical re-framing of your mind to get you back on track for the day so that Friday can seem more like FRIDAY!!!

So make it your day today and every day.

~David Michaels

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I reached 3000 followers!

Seems like a good time to do a promo. Rules:

🌻 Must be following me

🌻 Must be a fitblr/healthblr/healthy weight loss/etc blog (no pro ed)

🌻 Reblog this post

I’ll post the promo lists tomorrow night! (1/18)

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Get it done, men!