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User Image fitwithgina_ct_ Posted: Dec 18, 2017 6:47 PM (UTC)

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Exercise 1 & 2 are single sets. Perform 15 reps for sumo squat for 3 sets. Perform 30 reps for tap downs.
Exercises 3 & 4 is a push/pull leg combo...this burns like hell! Put 5 minutes on clock AMRAP
Exercise 5,6,7 is a triset. Perform 15 Hip Thrusts with the bar all with the @mbslingshot into 30 abductions into 30 Hip Thrusts without the bar
User Image saraanne_fitlife Posted: Dec 18, 2017 6:44 PM (UTC)

1 Gingham
👋🏼👋🏼 Meal Prep! I had sweet potatoes that were about to go bad so I made a few meals that can be either lunch or dinner for the next few days. Chicken breast, sweet potato fries, & mixed vegetables. 🌽🥕🍠 I have beautiful bell peppers or apples for snacks and Chobani flip yogurts for breakfast. Be careful with the flavored yogurts because they tend to pack a lot of sugar, but they were on sale and it will be a nice little treat. 😋😋 Bell peppers are amazing cut up and devoured plain. Veggie dips tend to be high in fat so I try my best to leave those gorgeous veggies alone. 😍😋 I did shoulders and abs this morning which will be up later today! Have a great Monday babes❣️
Got to see my favorite, @kayla_itsines yesterday! As I was looking at the pictures and picking myself apart in every way I stopped and thought WAIT isn’t this exactly what Kayla was talking about NOT DOING! Like hello, is anyone looking at this picture and thinking “oh, I dislike her because __________(insert perceived physical appearance flaw)” ... I highly doubt it. And I don’t think that when I look at other people either. So why are we so quick to do that to ourselves! As Kayla said yesterday, if you wouldn’t say it to your Grandma, don’t say it to yourself either!!!
#sweatwithkayla #kaylaitsines #bbgcommunity #bbggirls #bbggirl #bbgbabes #bbgsisters #bbgfam #kaylaitsinesbbg #thekaylamovement #nycfitness #fitnessblogger #fitnessmotivation #lifestyleblogger #nycblogger #igfitness #igfit #igfitfam #bikinibodyguide #kaylaitsinesbikinibodyguide #deathbykayla #bbgprogress #bbgtransformation #bekind #selflove #selflove #bodypositivity #bodypositive
Congrats Dominick on getting a scholarship to play at @badgermhockey 🏒
All of the training and hard work payed off💪 We're proud of you!

#hockeylife #feedthegoodwolf
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User Image rach_mcgowanfit Posted: Dec 18, 2017 6:30 PM (UTC)

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First thing I did for my birthday was get a lift in because it’s my ‘me’ time. It’s my all time favorite thing to do and I can’t help but want to spread this kind of love for something so good for you to every person I know and meet💪🏻
I also knew I was going to be having cake so I want it to go to all the right places 🍑😋🍰
Got to stop in for a training sesh with my lovely friend and former coach @courtneyforlife_ before she heads out of the cold cold Ontario winter for the Dominican! 😍🏖🏝🌞
Paused deads, slingshot bench & lots of catching up. 😘 Plus, peep these leg shredzzzzzzz. Who remembers when I first started working with Courtney?! It was almost 4 years ago now that I first met her and she helped me build a solid foundation of lifting weights. I'll be seeing so many old friends on my trip here, and I am SO pumped!
User Image sworkitapps Posted: Dec 18, 2017 6:27 PM (UTC)

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You asked for it.... More info on our blog at 🍎📺
User Image shantefranca Posted: Dec 18, 2017 6:20 PM (UTC)

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#mondaymotivation With just one week until Christmas who's ready to train their core with me 🙋🏽.
All you will need is 12 minutes for this ab blaster!
•Weighted plank pull throughs
•Forearm Inverted v pike - these look really easy but you really feel the burn 🔥in your lower abdominals •Alternate hands to elbow plank
•Elevated side plank hip dips - I find that performing side plank hip dips on a bench target my side obliques more from a personal experience
All four exercises performed as a circuit! Perform each exercise for 30 secs x 4 rounds taking minimal rest between each exercise and 1 minute rest between each round. You could use this circuit at the end of your session as an ab blaster or incorporate it into the main part of your sessions. And guess what.....You only need to spare 12 mins of your time, so get it saved guys! It's a serious ab burner and will make your core 🔥🔥😂😩. Try if you dare! Let's go go go 👊🏽!
Song 🎶- hands up - Chris Brown
User Image growpeople Posted: Dec 18, 2017 6:19 PM (UTC)
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Find your flow,
And row.
User Image paulamarieos Posted: Dec 18, 2017 6:18 PM (UTC)

1 Lark
Just a little #MondayMotivation. -My process is slow, but moving forward is still forward. 🐢 I have many things to fight, but never once have I used it as an excuse to give up or to stop fighting. I will get to my ultimate goal, until then I will love every single part of the process. No amount of supplements, meal plans, or written out workouts will give you the motivation to get in the gym and bust ass. That is completely 100% Mental and up to you, nobody else can do it for you. It is very easy to get frustrated and forget how far you've really come. But this right here, this is why you keep pushing, and never stop! Time to replace my first pair of #lululemon leggings, yay for the #nonscalevictories 🤸🏻‍♀️

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