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𝐃𝐞𝐜𝐚𝐝𝐞 𝐜𝐡𝐚𝐥𝐥𝐞𝐧𝐠𝐞 𝟸𝟶𝟶𝟿-𝟸𝟶𝟷𝟿⁣ ⁣ 10 years ago if you would have told me I would just be getting into another competitive sport I would have looked at you like you were crazy. ⁣ ⁣ Can’t wait to see how my mindset can grow, how my body can change, and how I can keep finding new ways to challenge myself.

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kennie_onthemove. Burpees, biceps 💪🏾, and backside 🍑 on a Friday.

Burpees, biceps 💪🏾, and backside 🍑 on a Friday.

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nohitaa. When I first started running 5 years ago, someone once told me that if
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How bad do you want those results? Sorry it's not gonna be easy but stop looking for fast results. Figure out what works for you, and just incorporate it into your daily life and enjoy it! Dm me if youre ready to make a change💪🏼😁 . . . . . . . . . . . #TGIF #FitFriday #ExerciseOfTheDay #Friyay #MotivationMonday #FitFriday #ExerciseOfTheDay #TipsTuesday #ExerciseOfTheWeek #MealPrepSunday  #NeverSkipMonday #MonSlay #TransformationTuesday #WorkoutWednesday #WellnessWednesday #ThrowbackThursday #FlexFriday #FitnessFriday #SaturdayGrind #SaturdaySession #SundayRunday #SoreTodayStrongTomorrow

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allbarreattitude. 🤣🤣🤣 We do have a tendency to get carried away!
〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️

🤣🤣🤣 We do have a tendency to get carried away! 〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️ #soretodaystrongtomorrow

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Do I look like a Total Knock Out Badass Boxer now?! 🤔😂 Whatever the answer may be: I did have the most fun with today’s workout by @studiotoneitupchyna and even though my abs were sore already the energy she @studiotoneitupstef and @studiotoneituptori brought made me smile and push through the entire thing 💪 • @ToneItUp @karenadawn @katrinascott #14dayslay #TKOabs #studiotoneitup #tiuapp #tiucheckin #toneitup #tiu #tiugirl #tiuteam #tiueurope #tiubelgium #healthylifestyle #roadtorecovery #beastmode #nopainnogain #traininsaneorremainthesame #soretodaystrongtomorrow #strongereveryday #fitlife #fitnessjourney #workoutoftheday #fitgirl

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I may have been a bit ambitious jumping right in where I left off on my last week of a 3 week program after taking a full week off for my back to heal. I was definitely sore, exhausted after every workout and only did single workout days rather than the 2 a day option. But you know what, I'm finishing these workouts. I'm pushing myself to the fullest. And strength will come from this! . Next week I'm going to repeat week 3 but do the suggested two a days. Just pushing myself a little more bc I know I'm capable. 💯👌 Growth comes from stepping out of your comfort zone. . . #progressnotperfection #soretodaystrongtomorrow #growth #stepoutofyourcomfortzone #motivation #fridayworkout #friyay #beachbodyondemand #coach #21dfrt #autumncalabrese #smile #fitnotskinny #strongnotskinny

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tough.and.tiny.lucy.fitness. Flexin’ Friday💪🏼 -
An upper body burner to finish up the week! Upper

Flexin’ Friday💪🏼 - An upper body burner to finish up the week! Upper body isn’t my favorite but it definitely feels great afterwards‼️👍🏼 - Sadly I don’t remember doing this workout very well all I know is that plate press is my new favorite for chest! Also that I love supersets!😻 - 💥4X14 supine crossbody front raise 💥4X20 dumbbell chop Superset X4 💥12 dumbbell bicep curls 💥12 dumbbell tricep kickbacks 💥4X6 renegade row 💥4X14 plate press 💥4X12 bent over flies - Send to a friend and saved for later!! Change sets and reps as needed! Double tap to show love and support!!❤️Enjoy!! . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . #flexinfriday #upperbodyworkout #chestworkoutsforwomen #exercisevideos #exercise #exercisevideo #livinglifewithlucy #soretodaystrongtomorrow #buildbetter #strongisnotasize #strongisbeautiful #toughandtinyfitness #fitnessbeauty #fitnessgirl #fitnessmotivation #exerciseroutine #workoutvideos

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If you doubt yourself, you’ve already lost. ⠀ ⠀ You can do it. You have what it takes. And we’re here to help! 💪💪⠀ ⠀ #fullpressure #theperfectexercise⠀

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sd__fitforlife. ✨✨Happy Friday ✨✨
.
Sore muscles,  Happy Pain ‼️
.
You want to see a t

✨✨Happy Friday ✨✨ . Sore muscles, Happy Pain ‼️ . You want to see a transformation you have to be willing to do the work ‼️ . Finishing up week 4 🥵🔥🔥 #6weeksofthework #isometrics . . #soretodaystrongtomorrow #donutfriday #tgif #feelgoodfriday . #endorphins . . . . . . ... #fridaymotivation #fridayquotes #tgif . #goodvibesonly 💯 #flexfriday 💪🏼. #ultimateportionfix #thework #morningmeltdown100 #fridayvibes #mm100 @sd_fitforlife 💜 #transform20 #liift4 #portionfix #21dayfixrealtime #teambeachbody #beachbodycoach #homeworkouts #positivehealthylifestyle #trainlikeabeastlooklikeabeauty #progressnotperfection Credits 📸

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Unleash your inner Elsa today at Round 3 today! TGIF - have a great weekend everyone 😂

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greekmusclecoach. LOW REPS vs HIGH REPS
_

Both high and low rep ranges should be utiliz

LOW REPS vs HIGH REPS _ Both high and low rep ranges should be utilized effectively to produce the greatest overall outcome when it comes to building muscle. _ To begin, low rep ranges are used to build strength. When it comes to building strength, you are moving heavy weight for lower repetitions. This is how you get stronger. In doing so, you active your type 2 muscle fibers (fast twitch), which are used to generate short bursts of energy. These muscle fibers fire more rapidly than type 1 muscle fibers (slow twitch). Strength is the number 1 factor to any fitness goal in the gym and this is why a low rep range MUST be used. _ On the other hand, high repetitions (15+) are optimal for endurance training. Endurance training is the act of withstanding constant repetition under load. Endurance training activates type 1 muscle fibers (slow twitch), which are more efficient at using oxygen to generate continuous fuel (ATP). Training with high reps also works to increase blood flow and lactic acid buildup which is HUGE for muscle growth. This is best accomplished through isolation exercises where you can target one specific muscle group. _ INCORPORATING BOTH❗️As you can see, both high and low rep ranges play a critical role in building muscle. I recommend 75% of your training come from a lower rep range (<15), and 25% come from a higher rep range (15+). Where your low rep work will be centered around compound movements and high rep work around isolation exercises. __________ #getstrong #weighttraining #getshredded #getswole #getstronger #workhardtrainhard #greekmusclecoach #lowreps #highreps #strongereveryday #feelingstrong #soretodaystrongtomorrow

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momwthgoals. My legs are torched. In fact I can barley walk. 😩 Sooo.... I skipped

My legs are torched. In fact I can barley walk. 😩 Sooo.... I skipped cardio today, but still did upper body. . . . . #feeltheburn🔥 #upperbodyworkout #soretodaystrongtomorrow #legsaretorched #momstrong #keeppushingforward #couldntdocardio #fitnessteeco #momwthgoals #nopainnogain💪 #strongisbeautiful

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I’m pausing for a moment to take notice of hard work paying off. Slowly but surely these baby muscles are growing!! . . What is something you are proud of yourself for? Tell me in the comments! 👇🏻👇🏻

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🏋️‍♀️ WORKOUT THURSDAY 🏋️‍♂️ . . 🍁 Try this Fall 40 workout! 🍁 . . If you have a fun and challenging workout that you love please share it with us in the comments section below. We always love getting new ideas from our club family. . . #afkaty #anytimefitness #thursdayworkout #fall40 #fitness #workout #soretodaystrongtomorrow

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