swatfitcoachingblog

[swatfitcoachingblog]

Leg Day.

/= Superset

* Use cans of food or another heavy object in place of dumbbells

3- 5 rounds

High grip dumbbell squat (rep range 10 - 30 reps )/

Dumbbell deadlifts (rep range 10 - 30 reps)/ Standing calf raise ( rep range 20 - 30 reps)

Rest 30 - 90 seconds

Repeat 2- 4 more rounds

#onlinetraining #onlinecoach #GoldsGymMD #goldsgymtv #GoldsGymCrofton

[swatfitcoachingblog]

/ = Superset

3- 5 rounds

Giant Set

Stability Ball Squats rep range (20 - 30 reps)/ Stability Ball Bridges rep range (20 - 30 reps)/ Jump rope (30 seconds).

Rest - 30 - 90 seconds.

#onlinetraining #onlinecoach #GoldsGymMD #goldsgymtv #GoldsGymCrofton

[swatfitcoachingblog]

Abs Today.

3-5 rounds

/= Superset

Crunches (Rep range 20 - 30 reps)/

Flutter Kicks (Rep range 20 -30 reps)/

Bottom Ups (Rep range 10 - 20 reps)/

Plank (30 - 60 Seconds )/

Side Plank (30 - 60 Seconds for each side)

#onlinetraining #onlinecoach #GoldsGymMD #goldsgymtv #GoldsGymCrofton

[swatfitcoachingblog]

Great job Shonda. Out of the double digits dress sizes.....Size 8 now. #onlinetraining #onlinecoach #GoldsGymMD #goldsgymtv #GoldsGymCrofton (at Maryland) https://www.instagram.com/p/B_TPDLSDyFp/?igshid=dpogxlns0kc5

[swatfitcoachingblog]

Great Work Alex. Getting it done. #onlinetraining #onlinecoach #GoldsGymMD #goldsgymtv #GoldsGymCrofton (at Maryland) https://www.instagram.com/p/B_SAc_sjL3k/?igshid=1pte5u9sw0fss

[swatfitcoachingblog]

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A post shared by Larry Lee (@40plus_mens_coach)

Rows For A Wide Back. . #fitnessmotivation #fitpo #getfit #goalsetting#youcandoit #fitnessgoals #trainhard #noexcuses#goldsgymcrofton #swatfitcoaching #swatfitness #personaltrainer #bootcamp #fatloss #weightloss  #waistlinewarrior  #goldsgymtv#40andfitness#goldsgymmd (at Gold's Gym Crofton) https://www.instagram.com/p/Bp9Wd_sjJTk/?utm_source=ig_tumblr_share&igshid=y7ngzqdpi9cs

[swatfitcoachingblog]

View this post on Instagram

A post shared by Larry Lee (@40plus_mens_coach)

Please Comment On This Post. . #fitnessmotivation #fitpo #getfit #goalsetting#youcandoit #fitnessgoals #trainhard #noexcuses#goldsgymcrofton #swatfitcoaching #swatfitness #personaltrainer #bootcamp #fatloss #weightloss  #waistlinewarrior  #goldsgymtv#40andfitness#goldsgymmd (at Gold's Gym Crofton) https://www.instagram.com/p/Bp9VA6FjgS_/?utm_source=ig_tumblr_share&igshid=nu7hgivpwcwy