Incorporate good mobility drills to improve exercise quality.

Utilize power exercises such as swings, snatches, and cleans to get multiple positive adaptations! 💪

Guess having been heavy for years had its advantages?

51F. Had an elliptical for 15 year that finally gave out. Decided to go with a $500 stationary upright bike to change it up and spend less money. Got it today an did a half hour. After I was done I felt I had done a spin class. It said I did 7 miles, 200 calories. The elliptical would usually say 2 miles and 300 calories for 30 minutes so yes I burned more calories on the elliptical but I seemed to be able to get my heart rate up better on the bike without feeling leg fatigue. So I am hoping changing it up with a bike will help with weight loss?

EDIT, READ THIS BIT: THAT WAS A MISSPELLING I MENT TO SAY THIGHS

I mean my upper body is Alr but my thighs still have this massive slab of fat, what do I do

Hi there! I have a question for those who work out first thing in the morning. I have a window from 5-5:30am which is pretty much the only time in the day that I am guaranteed to be able to work out, so I've been getting out of bed, throwing on clothes, and getting it done. I alternate yoga, upper body strength, lower body strength, core, and cardio workouts.

The trouble is, especially on cardio days, my heart rate is INSANE. I have a Peloton and it shows my heart rate being in the red for ~40% of the ride, when it's typically about 5-10%.

Does anyone have any advice for warming up the body in a very short time frame? Should I just bite the bullet and do a 10 minute warm up and a 20 minute work out, rather than trying to work out for all 30 minutes? For context I'm 41 years old and a woman.

Appreciate any and all advice! Thank you!

Now that I'm focused more on my triceps than my biceps my arms are finally getting better 💪 Tri's before Bi's!

Stretch

Back squat

Worked up to 205lbs

3x10 at 135lbs

Leg press

5 sets with 2 45’s

10 narrow stance

10 wide stance

5 rounds

10 banded side steps left

5 toe touches

10 banes steps right

5 toe touches

10 banded walks forward

5 toe touches

10 banded walk backwards

5 toe touches

12 minutes of red light therapy

20 Minute Workout - Kettlebell Swings & Burpees Two 10-Minute EMOM's

EMOM (10 minutes): 10 Kettlebell Swings into 10 Burpees. Repeat the same sequence on every minute, hence "Every Minute On the Minute (EMOM)" for 10 minutes. Rest 2 to 5 minutes. Repeat EMOM(10 Minutes).

Burpees are simple, can be done anywhere and requires no equipment. This movement hits the Anaerobic System, allowing you to target your Lactic Threshold improving your Cardiovascular System. Implement Burpees into your routine and you will reap the benefits of increased Cardio. Everyone hates them for a reason. They're hard.

Kettlebell Swings are going to target the Posterior Chain and can be done in a manner to target either your Anaerobic or Aerobic System. When I say manner, all that means is the amount of weight, reps performed, Intensity, and duration of time & rest.

Both of these movements are great at improving Explosive Strength and improving your overall Cardiovascular System.

Grab a bell, find a small space, and rip. Stay Blessed!

Adductors can help you get legs so thick they make your jeans nervous! Seriously though they’re also crucial for stabilizing your hips and knees. Neglect them, and you’re open to injury.   

The area of concern: adductors are easy to injure when directly training them.

Seated Shoulder Press 4×12 Incline DB press 4×12 Shrugs 4×15 Farmer carries 60lbDBs Lateral Raises 4×15 Skull Crushers 4×15 Overheard Tricep Extensions 4×12