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#project2021 “Working on my setbacks” Won’t make it to a big box gym today while away from my functional training studio. Warm Up: 1 minute: Freestyle Jump (use any technique you know to prepare your body for the workout to come) Flexibility Routine: I chose 4-5 flexibility exercises that target primary areas focused on in this workout. (Quads, Calves, Shoulders etc) REPEAT warm up and flexibility routine as many times as you need before beginning the workout. Keep in mind if you need more than 3 rounds of the warm up, you may want to use the warm up as your workout. Nothing wrong with having something to work up to! Workout: 100 revolutions: Jump Rope (regular bounce) 15 push ups 100 revolutions: Jump Rope (running bounce) 20 Air Squats 100 revolutions: Jump Rope (alternate single leg bounce) 25 sit ups 100 revolutions: Jump Rope (alternate staggered foot bounce ) 30 jumping jacks Adjust workout according to your fitness level: increase/decrease reps on bodyweight exercise or revolutions on jump rope from 100 to 50 or 100 to 150 revs. #happynewyear #justmove #bextrafitt #crossrope #crossropejumpropes (at Three Ridges Wilderness) https://www.instagram.com/p/CJeLvxgB1VS/?igshid=1cg7k27mt9rf9

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LINK IN BIO~ Relieve muscle tension with this doorway body flow routine! . SUBSCRIBE to my YOUTUBE CHANNEL . LINK IN BIO . Thanks for stopping by and checking out my work 🙏🏽 https://www.instagram.com/p/CA0A1VSh0nJ/?igshid=1fpdd0d9l60d3

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Hey y’all I posted a NEW WORKOUT on Xtras YouTube channel!!! (Link in bio) Go check it out and let me know what you think! Don’t forget to SUBSCRIBE! . Don’t let go of your At-Home workouts just yet. Gyms are still closed! . You’ll here me explain the exercise as well as give you coaching cues to perform quality reps. . Head over to my YouTube channel and give this one a TRY! . LINK IN MY BIO (at Virginia) https://www.instagram.com/p/CAsUA5BBhvc/?igshid=1pcz5g7v3cmcj

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**𝐃𝐨𝐨𝐫𝐬𝐭𝐨𝐩 𝐃𝐮𝐦𝐛𝐛𝐞𝐥𝐥** Part 3!!! . . I’d like to give a shout out to those individuals stuck at home with only one dumbbell!!! That one dumbbell they acquired because their cousin was moving or that one dumbbell now nicknamed a doorstop... OR, that ONE dumbbell left on the shelf at @dicks @walmart @target . . 3-5 rounds (depending on your fitness level) . 15-20 reps per exercise if your dumbbell is light . 8-12 reps per exercise if you’re dumbbell is heavier . No more than 30seconds rest between exercises. . No more than 90 seconds rest between rounds . **TRAINER TIPS** Need to up the aerobic component of this workout? Incorporate a high intensity cardiovascular exercise (HICE) after each round of the four exercises. (I.e. jump rope, jumping jacks, jack presses, jogging on the spot.) Get creative! Don’t sacrifice technique for speed! Ask for help if you’re unsure! 🤙🏽 . . . #dumbbell #dumbbellworkout #dumbbellpress #dumbbellgetup #dumbbelllunges #dumbbellpress #dumbbelldoorstop #doorstopdumbbell #circuittraining #athomeworkouts #workoutathome #strengthtraining #fitness #wellandgood (at Hampton Roads, Virginia) https://www.instagram.com/p/CAiKtk-ha7J/?igshid=vbt12nk3w3mx

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**𝐃𝐨𝐨𝐫𝐬𝐭𝐨𝐩 𝐃𝐮𝐦𝐛𝐛𝐞𝐥𝐥** Part Deux!! . . I’d like to give a shout out to those individuals stuck at home with only one dumbbell!!! That one dumbbell they acquired because their cousin was moving or that one dumbbell now nicknamed a doorstop... OR, that ONE dumbbell left on the shelf at @dickssportinggoods @walmart @target . . 3-5 rounds (depending on your fitness level) 15-20 reps per exercise if your dumbbell is light 8-12 reps per exercise if you’re dumbbell is heavier No more than 30 seconds rest between exercises No more than 90 seconds rest between rounds Need to up the aerobic component of this workout? Incorporate the Jump Rope for 60 seconds as your high intensity cardiovascular exercise (HICE) after each of the previous four exercises to end the round! (at Norfolk, Virginia) https://www.instagram.com/p/B-KiKkxhk7j/?igshid=10waccutjs3lu

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Now that most people don’t have gym access and the sporting good isles look like the paper product isle in the super market I hope you’ve finally dusted off your jump rope because it’s WEEK 2! (Xtras App used to keep jump rope time) RECAP! Goals: 1. Build from your jump rope capacity to 400 revolutions or 4 minutes of non stop jumping per set. 2. Learn a variety of jump rope techniques. 3. Further increase Jump Rope Endurance to 10 minutes continuous jumping. 4. Maintain an avg RPM above your testing values. (Perform three, 1 minute intervals of jump rope, counting the revolutions per 1 minute set. Write your numbers down. When all three sets are completed add the total and divide it by 3.) Duration of Program: 4-5 weeks, 5 sessions/week, 5-10 minutes per session. NOTE: Time should be increased after 2 weeks from 5 minutes and 10 minutes should be reached by beginning of week 4. WEEK 1 -Progress from 400 jumps in 1 set to 4 minutes of continuous jumping using bounce steps and/or alternate foot steps. WEEK 2 Continue building from 4 to 10 minutes of jumping while incorporating the basic bounce and alternate footsteps, but expand your jump rope training regimen to include different techniques (I.e. high step, one foot, straddle, etc) WEEK 3 Continue building from 5 to 10 minutes of jumping while incorporating the basic bounce and alternate footsteps, but expand your jump rope training regimen to include the high step, forward straddle, side straddle and bell jump. Establish a goal of 300 continuous jumps. Maintain your commitment to jump for 5 to 10 minutes per session using the two basic techniques, basic bounce and alternate footsteps, while gradually adding the new technique. Rest no more than 30 seconds between sets of consecutive jumps. Taking extended recovery time reduces the training benefit. . . . #quarantineworkout #quarintinecardio #socialdistancing #jumpropetraining #athomecardio #xtrafitt #xtrasfitnessandwellness #beginnerjumprope #advancedbeginner #intermediatelevel https://www.instagram.com/p/B-IimUxB0u-/?igshid=1d0crftku73qt

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** 𝐓𝐢𝐠𝐡𝐭𝐞𝐧 + 𝐓𝐨𝐧𝐞 𝐓𝐮𝐞𝐬𝐝𝐚𝐲** . . Light weight/High reps!!! . . 3-5 rounds (depending on your fitness level) 15-20 reps per exercise if your weight/resistance is light 8-12 reps per exercise if you’re weight/resistance is heavier No more than 30 seconds rest between exercises . . No more than 90 seconds rest between rounds Need to up the aerobic component of this workout? Incorporate the Jack Presses (last exercise) as your high intensity cardiovascular exercise and perform them for 20-30 seconds after each of the previous four exercises to end the round! (at Virginia Beach, Virginia) https://www.instagram.com/p/B-HTcyjBDqb/?igshid=nnt63urchncx

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**𝐃𝐨𝐨𝐫𝐬𝐭𝐨𝐩 𝐃𝐮𝐦𝐛𝐛𝐞𝐥𝐥** . . I’d like to give a shout out to those individuals stuck at home with only one dumbbell!!! That one dumbbell they acquired because their cousin was moving or that one dumbbell now nicknamed a doorstop. . . 3-5 rounds (depending on your fitness level) 15-20 reps per exercise if your dumbbell is light 8-12 reps per exercise if you’re dumbbell is heavier No more than 30 seconds rest between exercises No more than 90 seconds rest between rounds Need to up the aerobic component of this workout? Incorporate the Jack Presses (last exercise) as your high intensity cardiovascular exercise and perform them for 20-30 seconds after each of the previous four exercises to end the round! (at Wintergreen, Virginia) https://www.instagram.com/p/B9_5nSYhBgw/?igshid=1h6krc4xifsqn

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If you’re not willing to do it for your body, do it for you mental health! Got kids? Have them join in! Laugh at each other. Break a sweat! . . Try 3-5 Rounds of each exercise. Just commit to whatever you decide is appropriate for your fitness level! 10 reps each exercise. No pull up bar? Remove the exercise and substitute it with a cardio exercise like jump rope, jumping jacks or running on the spot for 20-30 seconds! You choose, be creative, get up and move! . . Also be smart. If your doctor says don’t do it, it’s not for you. Take their advice and listen. #peryourdoctor #getupandmoveyourbody #bextrafitt #mentalhealthmatters #athomefitness #fitnessathomeworkout #hamptonroadsfitness #cabinfeverfitness #cabinfeverworkouts (at Virginia Beach, Virginia) https://www.instagram.com/p/B99cGsvB4a7/?igshid=op7fwlhrpcgd

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ALERT!!! Find ways to exercise AT-HOME. Not only for fitness but for your mental wellness. Try this workout, it may very well be the activity you need to help deal with restlessness, lethargy, trouble concentrating or food cravings. All symptoms associated with depression. Participate in good practices NOW before #CabinFever sets in! . . Perform 3-5 rounds of this circuit (depending on your fitness lever) 10 reps per exercise No more than 30 seconds rest between exercises No more than 60 seconds rest between rounds . . NEED MORE? Add a high intensity exercise at the end of each round....30 seconds of running on the spot, jumping rope, jump rope simulation or even jumping jacks! Use your imagination and don’t limit yourself with this workout, let us be the base for your own creation! #fightcabinfever (tag me if you decide to post!) (at Virginia Beach, Virginia) https://www.instagram.com/p/B97DgUOBliS/?igshid=13i4f1jsbshfr

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𝑶𝒏𝒍𝒊𝒏𝒆 𝑭𝒊𝒕𝒏𝒆𝒔𝒔 𝑪𝒐𝒂𝒄𝒉𝒊𝒏𝒈!!! . . Now is the time to start investing in an online personal fitness coach! You don’t know how long your gym will be closed, so don’t wait! . . I design personal fitness programs catered to your personal goals and At-Home equipment! These workout programs are 100% customized for you! Available workout days/wk, time available to dedicate to each workout, exercise level, ALL PROGRAMED FOR YOU!!! . . •Programs come complete with over 2,000 3D animated demos •Weekly accountability and support •Open chain of communication •Pro App membership . . . Comment below for details and I’ll DM you! https://www.instagram.com/p/B94Z3zcJxPJ/?igshid=cww95kp8jb0d

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Your fitness center is closed! Try this workout 💪🏽 . 5 rounds/10 reps each . Tag me and let me know how it went! @bextrafitt . . . #gymclosed #gymclosednoproblem #athomeworkouts #superbandworkouts #exerciseband #fullbodyworkouts #bextrafitt #norfolk #norfolkpersonaltrainers #fullbodystrength #fullbodyworkouts https://www.instagram.com/p/B91uvmDhoxa/?igshid=rtfv2khvm7p8

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No gym access? No excuses! Dust off your jump rope! Or at least use it so the dust just flies off saving you more time for jumping rope. 🤷🏽‍♂️ . . . Goals: 1. Build from your jump rope capacity to 400 revolutions or 4 minutes of non stop jumping per set. 2. Learn a variety of jump rope techniques. 3. Further increase Jump Rope Endurance to 10 minutes continuous jumping. 4. Maintain an avg RPM above your testing values. (Perform three, 1 minute intervals of jump rope, counting the revolutions per 1 minute set. Write your numbers down. When all three sets are completed add the total and divide it by 3.) Duration of Program: 4-5 weeks, 5 sessions/week, 5-10 minutes per session. NOTE: Time should be increased after 2 weeks from 5 minutes and 10 minutes should be reached by beginning of week 4. WEEK 1 -Progress from 400 jumps in 1 set to 4 minutes of continuous jumping using bounce steps and/or alternate foot steps. Maintain your commitment to jump for 4 to 10 minutes per session using the two basic techniques, basic bounce and alternate footsteps, while gradually adding the new technique. Rest no more than 30 seconds between sets of consecutive jumps. Taking extended recovery time reduces the training benefit. . . . #quarantineworkout #quarintinecardio #socialdistancing #jumpropetraining #athomecardio #xtrafitt #xtrasfitnessandwellness #beginnerjumprope #advancedbeginner #intermediatelevel https://www.instagram.com/p/B9zrYRiBvQx/?igshid=1czkex43khizs

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Gym pets are the best! 😃

He’s just trying to help out

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Happy Thanksgiving!! Enjoy your family, friends, food and have fun doing so! Keep your fitness goals in view. 🦃🍁🙏🏽🍽 (at Norfolk, Virginia) https://www.instagram.com/p/B5ace4Uhnte/?igshid=18sci6a8zuc7k

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Flashback to vacation 4 weeks ago in @visit_costaricaes Led my friends in a core and body flow routine in preparation for our surf lesson in #tamarindocostarica And that view! 😍 @inspirato (at El Coco, Guanacaste, Costa Rica) https://www.instagram.com/p/B3wkw5Eh3Wf/?igshid=19aq8qw91vq9q

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Took a field trip to @planetfitness today. As much as I give @planetfitness a hard time for their business model (inbox for deets, it’s almost my bedtime) I discovered something neat about their product. They provide a QR code on all their machines that are links to machine demos. They don’t explain how to set the machines up for your body BUT they do @youtube demos of how one would use the machine in question. Pretty cool I thought, especially when you see people using them. It’s obviously serving its purpose. My clients sometimes use PF to supplement their training. On another note.... Finished off chest day with some superband pushups and a cable front press. (at Planet Fitness) https://www.instagram.com/p/B3vVPekhnUN/?igshid=1fii0hwg8l6nr