My most viewed workout of 2018! with 9,000 of you saving this workout 👏🏼🔥 THE WORKOUT! ↙️
1. Superman pikes - 12reps both sides x4
2. Slow cross climbers - 20reps x4
3. Side plank rotations - 12reps both sides x4
4. Side crunch - 12reps both sides x4
5. Side dips - 12 reps both sides x4
6. V-sits - 12reps x4
7. Slow Bicycles - 20reps x4
8. V-ups - 12reps x4
9. Around the worlds - 20reps x4
REALLY tighten/engage your core whilst performing each exercise 🔥
Get this one saved ready to smash in the new year.
We will be meeting up again in the new year @alexia_clark 👊🏼💥
Max interval plyo a full body workout to build equally all muscles in your body and getting a leaner body. if you put in work you’ll get results. *This exercise also helps build resistance and burns out fat. * working the legs at the bottom and working the core at the top 👍 * sports specific training to gain speed, being agile and working your whole body, 15min work done ✅ 5mins rest nice and easy 20min workout 🔥🔥
1) Monkey squat jump : ▶️3 sets, 1 min each set and 30secs rest in between.
2) High Knee abs : ▶️3 sets, 1 min each set and 30secs rest in between.
3) side to side 1 2 3 high knee abs : ▶️3 sets, 1 min each set and 30secs rest in between.
4) Oblique Knee push ups : ▶️3 sets, 1 min each set and 30secs rest in between.
5) Ski push ups : ▶️3 sets, 1 min each set and 30secs rest in between.
Workout at the beach!
If you're lacking motivation to get to the gym, head down to the beach (or a different location than you normally exercise) and smash out a workout.
It will add some variety and you'll still get in your exercise 👌
There's also usually ice-cream along the beach 😉 🍦
This year I want to focus less on the perfect angles, perfect filters, perfect captions etc that comes along with social media trends. THAT TAKES ALL THE FUN OUT OF IT... Soo cheers to this video being raw, unfiltered , & just me being me. 🦋
A visual representation of how fragile ( I hate using the word weak 😂) I am. I lost 20 pounds in 2018, and plan to gain it all back in muscle this year! #santamonicapier#santamonicabeach#beachworkout#fitnessmotivation#fitnesstransformation
“Lifting makes you ‘manly’”
I’ve heard it a million times, but its a MYTH! We gals do not naturally have the level of hormones that males have to allow them to grow as big as they can! Trust me, I believed this as one point too! I was training “cardio and abs” for over a year and not seeing any results. You cannot and will not look manly if you start weight lifting, but what you can do is build muscle and creat lean body mass which I think is freaking amazing😻
Throwback to a few years ago before Luiz and I moved to Miami. We went for a hike in NY and it was just gorgeous! Today’s cold weather reminded me of that day and that we can still enjoy the sunshine even if it’s cold. Miami has made me soft... Stay warm to all my fellow New Yorkers! 💗 #ridiculouslymyself
21312 hours ago
I was reminded this week to not take life so seriously. To enjoy the good moments, make memories, and spend time with family. Thankful for an amazing trip!🌊
Did you know that Vitamin D is vital for the absorption of Calcium?
That without it children won’t grow properly and our bones and muscles will weaken and go soft.
Not only is it vital for our immune function (the amount of diseases associated with lack of D could go on for days) 📖
Buuuut it’s what enables our cells to regenerate and keep us living,growing and changing into better humans 💃
It also isn’t really a vitamin... they’re now discovering it’s more of a hormone and affects everything from our weight to the way our organs function everyday.
The great news? Australia provides a lot of it.
Even better news? You can make your muscles and bones even stronger if you move in the sun. 🌞
On this day I went paddle boarding and snorkeling🌊
A little bit about me:
🌴I love tropical places
🌴I’m going to school for physical therapy then I plan to be a travel PT when I graduate
🌴My fav song is ‘Closer’ by The Chainsmokers
🌴I want to own my own gym
🌴I played college volleyball for 3 years
🌴My fav place in MN is Breezy Point
🌴I want to live in southern California for a part of my life
🌴I have 2 tattoos (soon to be 1 more😜) - a palm tree (representing my fav places) and a rose (representing my grandma)
Happy hump day 🐫!! (Always found that to be a super weird thing to say, but here I am 🙄) I’m thinking of starting an #oceanbeachbootcamp 💪🏼combined with a mini beach cleanup Saturday mornings. Anyone interested? All the money would go to helping clean the oceans! Class price would only be like $5! Anyways, just an idea that I’ve been interested in. Anyone with me? 😬🌊🙋🏼♀️
Tomorrow I’m headed to Costa Rica with a group of some amazing people! 🏝☀️🏝 I am leading my first ever #retreat and could not be more grateful! Leading a fitness retreat has been something I have wanted to do for as long as I can remember, combining two of my favorite things: fitness and the beach! But I was always held back by fear. Why would someone want to come on a retreat with ME!? Who do I think I am!
Well after reading #youareabadass December 2017 I decided enough is enough already and to just do it! What’s the worst that happens no one signs up and I don’t go on a retreat which is what would be happening if I never put it out there in the first place. But now with over a year of planning for this it is finally here!
Fear is a funny thing, a story we create in our head, already limiting ourselves from what we are fully capable of, telling ourselves no before anyone else has the chance to. I find I do that a lot.
To be honest, the past few weeks in the new year everyone has been posting about all of their intentions/resolutions/goals and I’ve had trouble figuring out what my intention/resolution/goals are for 2019. I am lucky to love my job, have supportive friends and family, not necessarily trying to lose weight, eat fairly healthy already so what needs a little more focus? My relationship with fear!
Despite having put together a retreat and getting ready to leave in less than 24 hours, I secretly already put in my mind that this will probably be my only retreat because fear has crept back in...how could I get another group of people who would want to go on another retreat with me? This must have been a fluke! Well finally I have figured out what my intention/resolution/goal is for 2019…Feeling the fear and doing it anyways!
So I am putting it out there here is to my first retreat and not my last! Let me know where you want to go next!
Your dreams + fear + doing it anyways = infinite possibilities and success!🤩
Next Saturday! What better way to enjoy Florida winter than at the beach 😎
All levels welcomed! 90 minute beach class is $20 or included in your membership. Reserve your spot at ATPOBSTACLEGYM.com 💪💥 -
Class goes from 8:30am-10am. Meet at 1100 Seabreeze Blvd near the basketball courts 🤙
AB CHALLENGE 🔥🔥 .
10 exercises, 1 minute each. Got 10 mins complete 1 round, got 20 mins complete 2 rounds, got 30 mins complete 3 rounds. .
1️⃣ Superman Reach & Crunches, 30 sec each side
2️⃣ Elevated Single Leg Plank, 30 sec each side
3️⃣ Dish Hold
4️⃣ Reverse Crunch to Straight Leg Extension
5️⃣ Cross Body Toe Taps
6️⃣ Russian Twists
7️⃣ Glute Bridge with Extension
8️⃣ Alternating Straight Leg Sit Ups
9️⃣ Straight Leg Raises.
🔟 Side Plank Hip Lift, 30 sec each side
The rain is finally passing! 🏝⛅️
Come join my good friend and fellow trainer, Iden, this Saturday morning at Baby Beach in Dana Point, CA!
Parking is free!
Workout is donation based (bring $1 or 1 million 🤣)
Expect high intensity drills in the sand to help challenge you and mix up your regular routine.
Comment your email address below if you’d like to join or RSVP by emailing me directly at [email protected]
See you and your sand legs Saturday! 🤗💪🏽♥️