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Happy Monday!!! Today is off to a great start, knocking off things my to do list, getting my workout in, and gearing up for a SUUUPER fun 4-week challenge!!! It's been awhile since I've hosted an online challenge and cannot wait to reveal what it is on Wednesday!!! It's going to be PERFECT for those who feel like they've lost their motivation to achieve their fitness goals and need a nice little incentive to get them back on track! (Hint hint it involves earning some dough!!! Yaa$$$!)
This workout is a super effective total body circuit that you can do with just a set of dumbbells and a mat. Perform each move for 1 minute back to back, followed by a 60 second break. Repeat 2-3x. Workouts take less than 30 mins!
Move 1: Curtsy Lunge to Front Raise
Move 2: Reverse Fly
Move 3: Deadlifts
Move 4: Squat Jacks
LIKE OR COMMENT on this post if you're interested in learning more about my 4 week challenge coming up!!! // Get a 14 day FREE trial of my new program HIIT30 available now (link in bio)
😈 HIIT Circuit #digintohiit
1️⃣A. 10/Side Bent Over 1 Arm Row
1️⃣B. 45 Sec Ballistic Rows
1️⃣C. 10 Weighted Pushups
1️⃣D. 45 Goblet Squats
1️⃣E. 10 Squat Jumps
😴 Rest: 1 Min After 1E 🔢Sets: 6-8
💣 The Ballistic Rows are commonly referred to as “juggling rows” on @fitnessunderground.us account. Since we’re on the topic of juggling, it’s a good time to mention a fun Doug fact. I’m a really good at juggling. Why?
🤹🏻♂️ My elementary school’s 5th grade class puts on a holiday show every year for the entire school. There were about 80 kids in my 5th grade class and everyone had a part either on or off stage.
⭐️ The Court Jester role was a really, really big deal. Their main performance and other appearances were the most entertaining and anticipated parts of the show. Many kids aspire to be a jester but only 3 boys and 3 girls get selected and it’s a very competitive position.
✌🏻 There were 2 skill requirements, gymnastics and juggling. You had to be strong in 1 and so so in the other. A background in gymnastics definitely went a long way as the performance involved cartwheels, handsprings, various jumps and rolls. I knew there were kids in gymnastics since they were 4.
🤔 Juggling it is. I’d master a patten with 3 scarves then work on the same pattern with balls. Then I’d go back to the scarves and work on a new one. I spent hours every single day for months practicing. I also figured out how to do a decent cartwheel.
🤗 Come tryout time I juggled as if I came from a family of circus performers. I wasn’t aware of it back then but I taught myself something way more valuable than juggling.
🐜 Hard work, persistency, consistency, learning to handle the frustrations of constantly messing up and being ok with it. I never said I wasn’t good at juggling and quit. Instead I said I’m going to be good.
👣 The foundations of progress; expect to suck, adjust, and move forward everyday.
Getting ready to knock out my weeks worth of #HIITcardio (which I do on Mondays) to burn out my glycogen stores after a weekend of carb loading so that I can get back to ketosis that much faster. 🚴🏿💪🏽 #cyclicalketo
No time to workout? No gym membership? No PROB 👙💦 20 minutes is more than enough time to get a great workout! I think there's. An idea that workouts need to be an hour or longer and that's just CRAZY! I never do more than 45 minutes. Usually about 30.
WHY? Well you work smarter and more efficiently.
ALSO think about it- all those 20 minutes add up. Doing 20 minutes a day is better than doing nothing. It can change your body AND improve your mind!! 🙌🏼
MY ROUTINE is HIIT CARDIO and my summer body workouts 💦
HIIT CARDIO 👟 helps boost your metabolism, burn fat and maintain muscles.
PILATES STYLE STRENGTH TRAINING 👙 is amazing for creating long lean muscles, strength without size.
I've done a lot of workouts and spent HOURS on ellipticals and can honestly say I've never been more toned or happier with my body- which is why I share all my workouts for free on my YouTube channel! So you can feel the same happiness I do... and a huge burn 👙💦😂
I have some new followers so I figured I’d give a couple facts about me: •I’m an introvert. •I’m obsessed with pizza and sour candy. •Running is my jam! •I’m going to school to be an elementary school teacher. •I’m a volunteer soccer coach. •I have no control when it comes to buying all things Nike. •99% of the time you can find me wearing athletic clothes!
Do we have anything in common?! 💕
Ended leg training today with wide stance pause squats. These are great to tax the #hips#hamstrings and #glutes. They will also help to teach #power and explosiveness out of the “hole” which will in turn increase overall strength. Start light on these. Focus on coming to a COMPLETE MOTIONLESS stop at the bottom. Count to 2, then drive the weight up as hard as you can, pushing through the heels, and driving the hips forward.
Y’all. I just killed myself at the gym. Sprints, 100 squats, leg press, glute kickbacks, calf machine, and MORE sprints. I have no idea where all of that energy came from, but I’ll take it, especially for a Monday! #workout#sweaty#dead#legday#hiitcardio#exercise
Such a great morning this morning team! 🙌🏼
We hoped you loved the pilates session as much as we loved introducing you to the world of Pilates!! Hope those muscles are feeling a little more stretched out!
We will see you all Friday 💪🏼
First team session done ✅ what a beautiful morning and a great start to what is shaping up to be an awesome 8 weeks! Well done everyone 🙌
Do you have an injury or limitation....most of us do, how can we help you work around this? Our bodies are capable of amazing things, it’s our minds that we have to convince.
..... because sometimes breathing and stretching is just as important as all the hard work 🤓
Not one person said “I wish I had slept an hour more” Did you know statistically the happiest people in the world are early risers! Get out there 😉
1 week to go!!! Don’t be nervous, we are in it together.....8 weeks to create healthier & stronger bodies - the journey will be great!
The best part of what we get to do, is the amazing people we get to meet. There are many new faces joining the the PFF Challenge Monday week, we are excited about the Summer team - it’s going to be great!
Happy Australia Day. How blessed are we that we get to call this country Home! And how even more fortunate we get to live in this little piece of paradise......getting amongst it is simply the best way to start the day!
Finishing off a hard HIIT session with some stretches and deep breaths the relax and recoup for the day ahead
Get fit....not Injured! If you are embarking on a new exercise regime in 2018, make sure injury does not hold you back in reaching your Health & Fitness goals.
Half of the PFF Challenge sessions are dedicated to Pilates......why.....because one of the best ways to prevent injury is through the regular practice of Pilates. Our Pilates & Fitness Challenge is starting very soon....don’t miss your opportunity!
Boxing... it’s not easy! Why not step outside your comfort zone this year... new year... new challenges💪🏼
If you love stretching then this is the 8 week challenge for you! We have dedicated 30 minutes of our Friday session to stretching you out! Our Friday stretches assist in a quick recovery and have you feeling ready to relax into the weekend
Just 3 weeks to go!
Join us for our 8 week challenge starting Feb 5th
It’s specifically designed to challenge you but also to nurture your body.. it’s not by accident that we have placed Pilates on a Wednesday! We’ve done this to give your body a chance to recuperate after your fitness session on Mondays.. by targeting completely different muscles
We’ve also put our HIIT session purposely on a Friday coupled with 30 minutes of stretching allowing your muscles to relax so you can enjoy the weekend and feel ready for the following weeks sessions 🙌🏼 We can’t wait to meet you!
Follow the links on our event to sign up or give me a call if you have any further questions 0412243857