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DTF365 Strength - Shoulders, Biceps & Triceps - BW + DB - Tri-set

Exercises: 1. Decline Diamond Push-Up + Alt. Knee Tuck 2. DB OH Lateral Raise + Posterior Mobility 3. DB Linear Lateral Extensions

Sets & Reps: 1. 4 x 20 2. 3 x 15 3. 3 x 10 each (Alt. Over + Under)

Rest: Between Exercises - 15-30 secs Between Sets - 1-2 min

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DT Fitness 365 Website: (Click the link in bio) http://www.flow.page/dtfitness

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Damian Thornton Certified Personal Trainer & Coach - NASM, ISSA, TRX, FMS

COMMITTED TO BETTER!!

— #DTFitness365 #DTFit365 #DefiningTransformation #CommittedToBetter #PersonalTrainer #Fitness #Nutrition #MealPlan #Health #FitnessTransformation #Workout #Exercise #WeightLoss #StrengthTraining #FunctionalTraining #Kettlebells #TRX #FitFam #Atlanta #FitnessMotivation #Lifestyle #BodyBuilding #Explore #ApolcalypseLabz #WOAStockbridge #WOA247 (at Workout Anytime Lenoir) https://www.instagram.com/p/CKWuwDmFabu/?igshid=16luoikxob6vg

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I’m feeling lazy so I needed a super quick lunch! Bagel sandwich with cream cheese, spinach and cucumber, carrots with hummus and an apple. May eat more this afternoon but I’m on the work grind and gotta eat quick!

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strawberry french toast with cinnamon sugar for breakfast 😍 all vegan 😍

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FACTS

#workouts #fitlife #fitspo #fitblr #fitspiration #healthspo #healthy #fitness #nutrition #healthy eating

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Workout (III)

CORE WORKOUT

5 Min warmup

-

Ab leg raises* 

3 x 10 knee crunch

3 x 10 straight leg

3 x 20 angled knee crunch (obliques) 

-

3 x 20 Super(wo)man’s

3 x  20 Bicycles

3 x 10 Jump squats 

-

3 x 10 Knee crunches 

3 x 40 Mountain climbers 

3 x 1 Min Plank 

Without stopping 30 sec side plank each side after 3rd plank 

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20 straight leg sit-ups 

40 flutter kicks 

50 Russian twists 

-

Stretch

-

*The machine where you support your own weight on your forearms.  

-

LEG DAY

5 Min warmup (elliptical)

-

3 x 10 Inner thigh machine 100-110lbs

3 x 10 Outer thigh machine  90-100lbs 

3 x 10 Leg press 90lbs 

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3 x 15 Romanian deadlifts  60lbs

4 x 15 Squats 20lbs

3 x 12 Lunges  20lbs

-

3 x 15 Bent row  20lbs 

2 min Wall sit  20lbs 

-

2 Min Plank 

-

UPPER BODY

5 Min warmup 

-

Assisted pull-ups*

160lbs

2x8 L grip hands facing inwards 

2x8 L grip hands facing face 

2x8 dips 

180lbs

2x8 wide grip

2x8 L grip hands facing face

2x8 dips 

160lbs

2x8 L grip hands facing inwards 

2x8 L grip hands facing face 

2x8 dips 

180lbs

2x8 wide grip

2x8 L grip hands facing face

2x8 dips 

-

3x10 curls 10lbs

3x15 tricep extension 12.5lbs 

3x12 shoulder press 10lbs

-

3x5 side raise into front raise 7.5lbs

3x12 bench row 12.5lbs 

3x12 chest press 10lbs 

-

2 Min plank

-

5 Min Stretch 

-

*The weight is a counter balance which means less weight is ideal because your using more of your own muscle to pull yourself up as opposed to the machine helping you. 

FULL BODY

5 Min warmup

-

3 x 15 (7.5lbs)

Bulgarian squats 

Shoulder press 

V roll ups  

 -

3 x 25 

Glute bridge 

Bent over tricep curl 

Russian twist 

-

3 x 10 

Jump squats 

Side raise 

Dead bugs 

-

2 Min

Plank

Step up 

Kettle bell squats 

-

Stretch 

As always, weight and reps are my own so modify if needed. I design all of my workouts to be about an hour long. I encourage you to add in a day of cardio (I like spin class or going for a run) and then I also like to add another day where I take a group exercise class (I like barre). Make sure to rest at least one day a week, your muscles need time to recover.

#workout #workouts #fitness #fit #fitspo #fitlife #fit life #healthy #healthy lifestyle #gains

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Muscles of the Arm: Anatomy and Function

Nothing beats a great pair of arms. Although abs and quads look great at the beach, developing your arm muscles can turn heads even when you are fully clothed. Understanding how these muscles work will make your workouts more effective!

Nothing beats a great pair of arms. Although abs and quads look great at the beach, developing your arm muscles can turn heads even when you are fully clothed. Most people assume that building your arm muscles is simple. However it takes more than just curls and tricep kickbacks. If you increase your understanding of how these muscles work, you will be able to strengthen and build them more…

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#anatomy #Arm Muscles #Arm Workouts #Muscles

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#self care #mentality #self help #positive mental attitude #happy #positivity #self love #self healing #healing #selfworth

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GARLIC BUTTER STEAK BITES WITH ZUCCHINI NOODLESA

INGREDIENTS 1 lb sirloin steak cut into small cubes 4 medium zucchini, spiralized (or a pack of store-bought Zucchini Noodles) 1 tablespoon olive oil 3 tablespoons butter, divided 2 teaspoons minced garlic 1/4 cup beef or vegetable broth or white wine 1 tablespoon minced parsley 1 teaspoon fresh thyme leaves Juice of 1/2 lemon Marinade 1/4 cup soy sauce (or coconut amino for paleo) 1…

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Commitment: Push yourself

When no one is watching.

https://www.gymaholic.co/

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12 Minute Equipment Free Leg Workout

I know it can be tough to make it to the gym. Try this 12 Minute Equipment Free Leg Workout from the comfort of your own home!

When you think of leg exercises, you mind goes straight to squats and deadlifts. However, there are hundreds of leg exercises that you can do and most of them can be done at home. This workout focuses on compound exercises to activate more than just your quads and your glutes. You are activating your core, hamstrings, calfs, and all of the muscles in your legs. Additionally, it is performed as a…

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#Fitness #Health #Leg Exercises #leg workout #Workout From Home #Workout Routine

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Seasonal Changes that Cause Weight Gain

As seasons change, you may notice a modification in your consuming and exercise habits. While some of these changes declare, others can have an unfavorable impact on your selections and also lead to undesirable weight gain.

Summer

Summer is a period of fresh, nourishing foods, however a few things might work versus your healthy and balanced intents. Backyard bbqs can attract you with high-calorie hamburgers, hot canines, chips, and also ice lotion. Local fairs and also celebrations use deep fried foods and also high-sugar treats. It can be challenging to miss these once-a-year treats.

Summer can additionally make it harder to stay with your exercises. Warm temperature levels and moisture can leave you feeling inactive and also make it dangerous to exercise outside.

What to do: Be careful concerning the foods you consume. Pick only those that hold true deals with, and also make the effort to appreciate them. Make a plan for exercises in your home or think about a temporary health club membership so you do not desert your exercises as a result of a hot day.

Autumn

Autumn brings cooler temperature levels that are perfect for exterior tasks such as hiking and biking. Sadly, it is additionally an active season for family members. As you adjust to the back-to-school period, you might feel overwhelmed with little time to be active. The additional stress and anxiety can result in emotional consuming, little exercise, and also inadequate nutrition.

What to do: Find healthy and balanced means to regulate anxiety and also make those activities a concern. Also 10 mins of meditation or yoga exercise each early morning can establish the tone for a much healthier day. Obtain outside when you can. Remaining in nature is calm as well as relaxing, which also decreases stress and anxiety.

Winter

When winter season hits, the yearnings for high-carbohydrate home cooking feature it. With fewer fresh foods offered, you might fall under a rut with food choices as well as be tempted by harmful home cooking. As the weeks relocate into the vacation season, lures for junk food expands as well as anxiety can boost emotional eating. Additionally, much shorter days and also cool temperature levels make squeezing in your workouts much more difficult.

What to do: Don’t allow the holiday creep up on you. Make a plan as well as use it as early as October. Pick when you will adhere to healthy and balanced consuming and what deserves a splurge. Prepare for a hectic schedule and also just how you will adjust your exercises. Locate means to make your favored comfort foods healthier by integrating much more veggies and fewer whipping creams and also sauces.

Spring

As you shift out of a lengthy winter months, spring weather condition can be an encouraging pressure to eat healthier and to obtain moving, yet something could get you off track. After 3 months of adhering to your brand-new year’s resolutions it might be alluring to give up, particularly if you aren’t seeing the changes you anticipated. Heading right into spring feeling prevented might stop you from benefiting from outside exercises and also seasonal fresh foods, as well as create you to go back to old habits.

What to do: Reassess your resolutions. Examine your development, and also if you aren’t where you wish to be, identify if your objectives are on track. Possibly you are anticipating a lot of adjustments too soon or you are requiring yourself to do a task you don’t appreciate. If your goals are no much longer working, set new ones. Alter your regimen to maintain both your eating as well as workout intriguing and also amazing.

#abs workout #exercise #health #health club #weight #workout #workouts #fitness #nutrition #healthy eating

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Vegan/Paleo Peppermint Chocolate Truffles

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A lot of us are working out from home due to the pandemic. If you’re like me, you struggle challenging your upper body with at home workouts. Try these push up variations to pick up the intensity!

Build Up Your Muscles With These 7 Push Up Variations

Aaah rise, something nobody likes to talk about but something anyone curious about slimming down should understand how to do appropriately. When you have actually improved the movements of the traditional press up, you can begin to do variants to target particular muscle mass or to avoid injury to various other muscles.

Professional tennis players utilize their arms greater than any type of various other body component, making rise essential to any type of tennis workout

Most people despise press ups due to the fact that they remind us of just how lacking we genuinely remain in the strength division. That’s right, in addition to toning your upper body as well as arms, rise are a fantastic method to establish your strength level in regard to your body weight.

The trick to these raise variants is to bear in mind the starting setting of the standard rise as well as transform it up from there. Your hands should be shoulder width apart with your weight balanced on your toes and hands. Maintain your back right so your body forms a straight line from your directly down.

Begin all raise in this position, making modifications as necessary to target different muscular tissue groups.

1. Triceps

The triceps muscles raise is somewhat much more difficult, but so rewarding for guys and ladies alike. Triceps muscles make your arms look impressive in storage tank tops, or in no t-shirt at all! Besides, a versatile arm exercise ought to include workouts for triceps.

Start in standard raise setting, but put your hands with each other right under your shoulders as well as be sure to keep your joints near your body. Don’t allow your joints fly out to the side as you would with a conventional raise. Reduced on your own gradually to the floor while breathing out, take a minute, then push yourself back up while inhaling.

2. Shoulders

As we obtain older our joints and muscle mass experience more pains as well as pains. For numerous of us the option to that issue is to stop functioning the shoulder muscle mass, which is the worst possible action. Pains and also discomforts are the key reason for doing different variants of rise, to enhance muscle mass and also joints to heal or stay clear of injury.

Target your shoulder muscles by including a workout bench or chair to your press up routines. Start in typical raise setting, only position your toes on a bench or chair. Perform three collections of 10-15 reps to maintain those muscle mass strong as well as working!

3. Torso

Working your torso might not be your primary objective when you get on the flooring for rise, yet for those of you who such as to play sporting activities for weight-loss can use this trick. Tennis and also baseball players will certainly find this upper body variant valuable to avoid pulling muscular tissues and the upper body and back.

Begin with your body in the standard raise placement as well as reduced on your own down similarly. When you push on your own up, turn your body so your right arm lifts and also extends right into a straight line with your left arm. Stay clear of injury by making certain your body appears like the letter ’T’ when you straighten your arms. Lower your right arm down into conventional placement prior to decreasing on your own to the standard rise beginning setting once again. Repeat on the left side.

Use this press up variant between your tennis or baseball days to keep the upper body muscular tissues solid and active.

Start slow with these as well as enhance the number as your strength increases.

4. Biceps

You’re most likely thinking that standard press ups function your biceps simply great, and you ’d be. They do. But they have a tendency to obtain a little stale after a few days and also you fail to remember to keep the stability of the moves, losing almost all the effectiveness of doing raise in the very first place.

Do side faucet rise by starting in press up placement. Execute the same motion as in traditional rise, yet when you come up tap the side of your thigh your left hand before you come down once more. On your following trip up, touch your right upper leg with your best hand before lowering yourself down again.

5. Chest

Whether you have pecs or breasts, toned chest muscle mass are necessary for overall arm stamina. Shuffle raise can assist you achieve this with much less effort than an exercise maker. You’ll need a little system increased a few inches from the ground.

To do these push ups start in rise placement, but location your left hand on the system for the very first complete push up. On your back up you will certainly “shuffle” over to make sure that you start your next push up with your right arm on the platform. Remember your breathing throughout the shuffle rise due to the fact that you’re utilizing a lot more power to finish these.

6. Stability and Shoulders

This next rise variation is difficult, however if done appropriately you will boost your pose, grip strength, shoulders as well as stomach. You’ll need a barbell with weights on it, particularly the sort of barbell that rolls if you don’t perform the steps properly.

Wrap your hands around the barbell in classic raise starting placement, balancing on your hands and also toes. Gradually lower on your own down to bench and afterwards press yourself up, remembering to take a breath throughout. It is very important that you concentrate on executing this step correctly as opposed to simply completing them because one unintended rest and also your friends will be calling you Toothless Joe!

Barbell raise require a lot of muscle control, a requirement for all weight loss!

7. Strength

Ok so strength isn’t a muscular tissue, per se, but it is an extremely fundamental part of shedding fat and also obtaining muscle mass. Toughness training exercises like raise help shed calories while developing muscle. Variants of certain rise might provide you methods to boost your toughness during your normal workout routine. Merely add an additional rep or 2 of the one-handed raise to the arm exercises you already perform.

Assume the standard raise starting placement, however spread your feet wider than shoulder-width apart. Start with your stronger side (so you do not get inhibited today) and location that hand on the ground. The other hand will be on the back of the upper leg on the same side. Lower yourself down (while exhaling) as well as press yourself back up (while breathing in). Repeat on the various other side, doing as lots of as you can.

Remember to keep your shoulders settled and your back as straight as possible a your hand behind your back.

So you see, even if you do not have a health club subscription or pricey workout equipment in your home, you have alternatives offered to you. Locating arm exercises to fulfill your goals is simple, all you require is flooring room and the desire to shed the fat!

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Exercise Doesn't Have to Be Hard. Read These 7 Tips

Starting an exercise routine can be challenging. It is hard to know where to start. However, exercise doesn't have to be hard. Read these 7 tips. Follow for more! #Fitness #Workout #Healthy

Starting your exercise journey can be overwhelming. There is so much information available and you can be self conscious about how you look or your knowledge level. The good news is that everyone has gone through the same process at some point or another. These 7 tips should help you take the first steps of your fitness journey. Don’t Let Others Influence Your Training I see this mistake…

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#Fitness #Fitness Motivation #Gym #Health #Healthy Living #WOrkout